LIVIN' LARGE: Minimizing yourself and maximizing your life!When you have over 100 pounds to lose it can seem impossible to get started in the right direction.
I’ve noticed how easily people’s plans for working out can get derailed for one reason or another (gym is closed or otherwise inaccessible, family matters alter plans, traveling limits workout opportunities, etc.). So, it got me to thinking, we talk so much about staying on track with our eating by proper planning. Some of us keep “emergency” stashes of food in our vehicles (can or pouch of tuna, power bar, etc.) for times when the 2-3 hour feeding opportunity is fast approaching and we are not in possession of our next meal or are not where we can acquire one, we’ve learned how to order “clean” meals from restaurants by thinking ahead, and some of us are really good at pre-prepping and packing our food for the week.
All of these things share a common element—planning ahead , or having a “Plan B”. So, why can’t this same thinking carry over to our workouts? If you usually go to a particular gym to workout, why not have a back-up plan already in mind in case something unexpected gets in the way. Scope out other gyms in your area that you could go to on short notice so when you can’t get to your regular gym, you can simply drive to the next one and get your workout in. Or, have a basic set-up at home (dumbbells and a bench, etc.) to use on occasion when doing your regular routine isn’t possible. Have a few routines already thought out so you can just pick one and get to it. Obviously it won’t be the same, but something is better than nothing, and you won’t feel badly for missing a workout completely.
When traveling, try to find hotels that have adequate exercise facilities, or if none are available, have a few bodyweight routines planned out so you can do them in the comfort of your hotel room or on the beach or wherever you have a little room. Heck, even a vigorous walk is always possible where ever you are.
If you usually workout at the same time every day, have a back-up plan for when you have to reschedule due to unexpected life stuff. So, your child missed the bus and now you have to drive them to school, which is exactly when you were going to do your workout. Well, you already have to reshuffle your day, so why not reschedule the rest of the day to include your workout later on? Instead of thinking of it as a lost workout, figure out where else in the day you could fit it in and plan for it. Maybe there is something of lesser importance you were going to do later in the day that can wait till tomorrow so you can get that workout in.
With enough thought and planning, workouts shouldn’t have to be missed, right? Just some thoughts…
__________________
On Krista mistressing the chin-up, "It's amazing", said one gym source, "considering that for months she just hung there like a dead fish."
Victoria, you are absolutely right. When I was looking over some of the posts I was thinking the same thing. Our mindset should be to TRANSFORM some of our thorns into roses. Sure, things will come up, but if you haven't noticed already, a big part of this challenge is being prepared. BE PREPARED, it isn't just for boy scouts.
Perhaps you can go to a park and do some bodyweight exercises and play on the monkey bars (someone here thinks monkey's are awesome!). Or you can do bodyweight sets at home, mobility drills (I think everyone should be doing these), jumping rope or get in an extra session of HIIT. These can all be done and more when the gym is closed or time is short.
I am sure some other people will have some ideas so I will stop now..
Day 3: You're a Champion.
Newman
__________________
"Branch chainz, bro. Leucine in the sky with diamonds." - Alan Aragon
Roses for me to start off Sunday with. I'm down 58 lbs total since I started my journey 2.5 years ago.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Great idea about the bodyweight routines as a backup. I'm doing a lot of BW stuff right now while avoiding loaded workouts that stress a nagging back injury. A lot of bodyweight stuff is killer. All you need for Bulgarian Split Squats, for example, is a chair. Do a bunch of reps of bodyweight BSS's and see whether you feel like you've had a workout or not!
And running shoes are very portable. You don't have to go to a track to steady state run or do intervals. Just walk out your door!
one of my usual backup workouts lately has been the No time No excuse workout from RC... quick, "easy," and over really quick. Also just a couple other simple bw plyo things that can be done anywhere also work.
It doesn't hurt that we have a nearly fully functional gym at home now that we've got the power cage... but still. It means I can travel too.
No real thorns lately, getting things in order is a good point... and my rest yesterday wasn't so much planned (I'm not really planning what my workouts are nowadays ahead of time, whether it's a lift or cardio at least) as necessary. I guess I'm not happy with the size of shorts I bought yesterday, but it's my pwn damn fault for being an idiot and there's nothing more to do about that except move on and fix it.
Roses... My shoulders are getting stronger, responding well to the extra work I'm putting into them, reminding me that this is why i'm not really supposed to stop it... I may even get to benching 100 by the time this challenge is over.
(I can't check my 1RM tho, bummer, it's just not worth the strain that would put on them.)
Plus, I found NRoL again, so I can make the strength 2 workout pages for me hubby, which'll be nice.
My backup is bodyweight stuff and/or a homemade sled (ie., a broken wheelbarrow) and sandbags in the backyard.
When you use that stuff, you hit your body so differently than anything you're going to do with weights in the gym, so you know you're going to get a good workout in. Just picking the bag up and walking around the yard is something new that I feel the next day.
Very good points Victoria. I am definitely guilty of being more lax on my workout plans as opposed to my nutrition plans.
As of Day 3, things are coming up roses . Got a good workout in on Saturday before going to see Pirates of the Carribean 3. Ate a chicken breast en route and snuck in some almonds and pecans for the movie. My friend had a personal pan pizza from the Pizza Hut inside the theatre but I wasn't even tempted to have any. Then today I had to work at Tim Hortons (donut/coffee shop in Canada) which was a big test of will power standing in front of racks of donuts, muffins, cookies, bagels all day but I didn't give in and made sure I had plenty of food to eat so that I wasn't craving anything because I was hungry. My back is feeling a little sore but I took an Aleve and if it loosens up a little I will be heading to the gym to get in a BB complex before they close.
As always everyone keep up the great work, only 59 daays to go!
-Kyle
__________________ Beginning is Easy - Continuing is Hard
猿も木から落ちる Even monkeys fall from trees
- Japanese Proverb
The thorn this morning was my usual Sunday weigh-in and finding that somehow I gained four pounds this week. $%#@!!!!! I made two batches of Soylent Green bars this weekend. My snacks for this week and next are ready. I'm resolved that this will not happen again.
Rose: the mobility is working! I noticed my shoulder and upper arm felt looser and not as painful this morning, especially when I folded my hands behind my back during prayer at church.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
I've only managed to get in the gym 1 time since the challenge started.
Rose:
That one time has made every aspect of my life better, and now I want to keep that feeling so I will go more often. I've also been on some walks to relieve stress.
The thorn this morning was my usual Sunday weigh-in and finding that somehow I gained four pounds this week. $%#@!!!!! I made two batches of Soylent Green bars this weekend. My snacks for this week and next are ready. I'm resolved that this will not happen again.
Don't you hate when that happens? After entering the last set of weighins in fitday I started looking for patterns in my weight lose. I find that I'll drop, loosen up the diet a bit because I've dropped, and then see a slight rise. Then I get peeved so I crank down on the diet again and feel great when I've lost again (like this week where I dropped 5 lbs after tightening the diet back up). I'm working on building consistent eating habits and not letting the Oh look I've dropped weight, I can relax mentality take over again (and the challenge is good for reinforcing the consistency since I can't cheat and I have to meet my goal of 100 meals carried over the next 2 months).
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
It's interesting to see how eager we are to admit our short-comings, whether it be in diet or exercise, because of this weekly check-in thread, admissions that otherwise probably would not happen. I think everyone's doing great, inspite of the small setbacks!
My major thorn...
I've been trying to figure out exactly what ingredient is turning my shakes into disgusting globs of inedible goo! I swear it's like drinking sludge out of an old farm tractor! I usually make my shake in the morning before work and when I get there, I put it in the little fridge until it's time to drink it. I drink half mid-morning and the other half late afternoon, so it sits for most of the day.
It's a pretty standard recipe:
1/2C berries & 1/2C banana
or
1C mixed berries
1 scoop vanilla protein powder
1 scoop Greens+
1T flax meal
small handful of almonds
1C Carb Countdown milk
1-2T plain yogurt
sometimes 1 scoop creatine when I can remember
I've been experimenting with leaving out one ingredient at a time hoping to find out what the culpret is. So far, no luck, although I'm starting to suspect it's the Greens+ but I don't know for sure.
Anyone have the same experience with their shakes, or any idea what is causing them to thicken up so much? Thanks!
__________________
On Krista mistressing the chin-up, "It's amazing", said one gym source, "considering that for months she just hung there like a dead fish."
my guess is that it is the ground flax - in the vegan-world, ground flax buzzed with water is an egg substitute to give body & texture to things - which in a shake could simply be just goo.
It is so true how much easier it is to open up and simply discuss and admit your short-comings when you know others are doing the same. I think so many times we are afraid to admit them because we feel we are being judged. Similar to many peoples (including my own) fears of gyms because they feel they are being judged by the older or more fit members.
As for your shake the only 2 ingredients you use that I haven't before is the Flax Meal and Greens+. I know others who use Greens+ with no problems so like LisaS I would guess its the flax meal. Also since you leave it sit there is probably a lot of seperation between the ingredients. I would put it in a shaker cup (if you don't already) and drink it from there. Then when you go back to drink the rest later you can shake it up which should remix everything better.
__________________ Beginning is Easy - Continuing is Hard
猿も木から落ちる Even monkeys fall from trees
- Japanese Proverb
"Flax seed also has the wonderful quality of being naturally mucilaginous." eeewwww!
Thanks, again, Lisa. I can't wait to make my shake tomorrow morning. I will, of course, leave out the flax meal until I'm ready to drink it. A thorn to a rose!
__________________
On Krista mistressing the chin-up, "It's amazing", said one gym source, "considering that for months she just hung there like a dead fish."
My food yesterday was good but one of my goals (nutrition) was a consumption of 3 L of water/day. I didn't do that.
So can I get 1.5 out of 2? Or is that a 1.
I’ve noticed how easily people’s plans for working out can get derailed for one reason or another (gym is closed or otherwise inaccessible, family matters alter plans, traveling limits workout opportunities, etc.). So, it got me to thinking, we talk so much about staying on track with our eating by proper planning. Some of us keep “emergency” stashes of food in our vehicles (can or pouch of tuna, power bar, etc.) for times when the 2-3 hour feeding opportunity is fast approaching and we are not in possession of our next meal or are not where we can acquire one, we’ve learned how to order “clean” meals from restaurants by thinking ahead, and some of us are really good at pre-prepping and packing our food for the week.
All of these things share a common element—planning ahead , or having a “Plan B”. So, why can’t this same thinking carry over to our workouts? If you usually go to a particular gym to workout, why not have a back-up plan already in mind in case something unexpected gets in the way. Scope out other gyms in your area that you could go to on short notice so when you can’t get to your regular gym, you can simply drive to the next one and get your workout in. Or, have a basic set-up at home (dumbbells and a bench, etc.) to use on occasion when doing your regular routine isn’t possible. Have a few routines already thought out so you can just pick one and get to it. Obviously it won’t be the same, but something is better than nothing, and you won’t feel badly for missing a workout completely.
When traveling, try to find hotels that have adequate exercise facilities, or if none are available, have a few bodyweight routines planned out so you can do them in the comfort of your hotel room or on the beach or wherever you have a little room. Heck, even a vigorous walk is always possible where ever you are.
If you usually workout at the same time every day, have a back-up plan for when you have to reschedule due to unexpected life stuff. So, your child missed the bus and now you have to drive them to school, which is exactly when you were going to do your workout. Well, you already have to reshuffle your day, so why not reschedule the rest of the day to include your workout later on? Instead of thinking of it as a lost workout, figure out where else in the day you could fit it in and plan for it. Maybe there is something of lesser importance you were going to do later in the day that can wait till tomorrow so you can get that workout in.
With enough thought and planning, workouts shouldn’t have to be missed, right? Just some thoughts…
You are absolutely right Victoria - it is a case of being under prepared! Which is what I am at the moment (hence my first goal of getting more organised ) I need to get organised and figure out my back up plan because I am never going to get to my goals without this!!! - Just letting out some self-disappointment steam!
Quote:
The thorn this morning was my usual Sunday weigh-in and finding that somehow I gained four pounds this week. $%#@!!!!!
That sucks Racerbill! Hope things get better for you this week!
Quote:
It is so true how much easier it is to open up and simply discuss and admit your short-comings when you know others are doing the same. I think so many times we are afraid to admit them because we feel we are being judged. Similar to many peoples (including my own) fears of gyms because they feel they are being judged by the older or more fit members.
Totally agree Sign. And must admit that this is partly my problem as well
I am really happy to have this challenge and this forum as motivation and support. I am really disappointed with my lack of activity and lack of planning. I will be sitting down tonight to focus on what needs to be done and bloody doing it!!!
__________________
'Want it? Do it! No Excuses!' :p
Break-in is complete. Now for a nice light and fluffy week before starting FL-1
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
On the Roses side Saturday I finished my first competive goal for the challenge and I stuck to my plan of only using 1 nutrition point for the post race celebration.
On the Thorn side Saturday was one of my worst efforts ever for a 5K due to the humidty, crowd and course conditions.
__________________ -50# by 4/1/10 2 down 48 to go.
Nutrition plan is going pretty well. Yesterday was fairly rough, got back from seeing a movie and then waited till around 10:00 for the people who's house I was watching to get back. So for 6 or so hours I was stuck without food that I would have. ie no proteins or fats. Instead I was surrounded by starchy carbs etc.
I managed to get through it and then ate cheese when I got home.
Scale has me at 215, which is down a few pounds. Not really sure I care about actually losing weight though.
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
Roses (can we tulips next week?) -- Food is no sweat. Working out is no sweat. My weight is actually up 3 lbs, but all other signs point toward more leanness.
Thorns (we'll need floppy stems or stinky water, since tulips have no thorns...) -- I'm a bit sore, but sore good. I'm definately hungry, but I'm using it to remind myself that I'm on track. I should be hungry. It's not comforting to be up 3lbs, but whatever. I've been 182-187 for six months and still dropped 2 belt notches.
Well, i checked in on friday when this went up, but i don't see a new place to check in for this week, so i'm assuming friday's covered it, but just in case, i'll re check in.
Roses - went out of town for the weekend, did some good fishing, stuck pretty close to all my goals, had a good time, worked out hard, worked hard at church clean up day.
Thorns - found out my brother got hurt pretty bad, increased overall stress, probably the worst thing of the weekend, lost some sleep over it. went to the in-laws (that's not the thorn) they always order pizza and have lot's of beer/pop (that's the thorn) but i managed to stay pretty clean despite.
Thorns - car is out of service, weather has been lousy and no public transportation near the gym = no workouts. Been doing some MM and I/O stuff but that hardly qualifies.
Roses - diet has been very good.
__________________
"A government big enough to give you everything you want is a government big enough to take from you everything you have."
Thorns--I'm so busy I feel like I'm going to implode. My anger management book was a disappointment. I am cranky and bloated and pissed off at the world.
Roses--I officially "graduate" from residency this Friday. I will be OUT OF TEXAS in only about 6 weeks. I have a cruise coming up soon. I have great friends, and a great forum that has become a second home to me. Thanks, guys.
THORNS - My only thorn is a nagging back muscle problem on my right side near the hip. This has knocked me out of heavy duty weightlifting for several weeks, and now I am even taking several days off of running, because I feel like that is keeping it irritated as well. I'm trying to be good and let it heal and am only doing bodweight routines for the time being. It's hard to fight the feeling that I'll regress, lose strength, etc., but I know the longer I let it linger on, the worse the impact will be. I'll tell myself that, anyway!
ROSES - Diet has been good aside from a splurge on Friday evening. Good BW routine on Saturday. Biggest rose is that I tackled the dreaded basement cleanup project that has been looming over me forever - and I credit not doing a long Sunday run with giving me the energy to knock out all 10 hours of it in one day!!
. Got a good workout in on Saturday before going to see Pirates of the Carribean 3. Ate a chicken breast en route and snuck in some almonds and pecans for the movie. My friend had a personal pan pizza from the Pizza Hut inside the theatre but I wasn't even tempted to have any. Then today I had to work at Tim Hortons (donut/coffee shop in Canada) which was a big test of will power standing in front of racks of donuts, muffins, cookies, bagels all day but I didn't give in and made sure I had plenty of food to eat so that I wasn't craving anything because I was hungry. My back is feeling a little sore but I took an Aleve and if it loosens up a little I will be heading to the gym to get in a BB complex before they close. 
I made two batches of 
) I need to get organised and figure out my back up plan because I am never going to get to my goals without this!!! 
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