In September 2009, I completed a 30 day fitness challenge. I didn't work out for 30 days straight, but I did pretty good and probably only missed a few days. On the last day I finished the challenge with a rigorous work out with my trainer, in which we did some kick boxing (one of my favourite cardio activities). Soon after that day, I couldn't walk properly; I had pulled my SI-joint (its hyper-mobile). I'm still going to physio for it a year and a half later, but have returned to the gym (a few times...) since then.
There seem to be too many of these starts and stops though. Why do I get all gung-ho about it for a few weeks and then just quit? Is it all excuses, or are some of these reasons valid? I feel like I've ALWAYS been like this...is it normal? How do some people develop great will-power and motivation, and others don't?
This time its different. This time I feel like I've got not only the physical motivation to get moving, but also the mental and emotional. I've seen the benefit of exercising regularly and eating well - you start feeling like a super star, you have more energy, you sleep better, your clothes fit better, and ... other aspects seem to improve as well. ;-)
I'm ready to quit being a self-centered, un-motivated brat with no will power, and start being a self-centered, MOTIVATED brat WITH will power! I work full time and a second job 3 evenings a week, so scheduling is going to be difficult until my body is used to the routine. Some people are going to try to convince me to go out with them in the middle of the week. Please don't get me wrong, I love spending time with each and every one of you (and you know who you are), but the lifestyle I am currently living is not conducive to a good and healthy body, outlook, attitude and life. So until I get my body used to all the changes, I am going to be hiding under a rock for a while, sometimes even on weekends.
Last week I went to bed at 11pm almost every night, which is early in my world. But I woke up feeling like I actually slept (except for nights where I have sleep-stared, but that's a whole other story, and I'll save that for another post). I LIKE feeling like that in the morning!!
I'm not completely naive. I know I'm not going to change all my bad habits overnight. Baby steps! But those baby steps are going to start with a couple morning work-outs per week. My gym is 2 minutes (LITERALLY) from my house, so I can stumble out of bed, brush my teeth, put a hat over my bed head, and get moving!
I want to start running eventually. I've tried to before, and I got all the way up to running for 5 minutes without stopping (I know, to most of you that doesn't seem like much, but to me, it felt like I had conquered a HUGE hurtle). I did a 5K walk/run in 45 minutes in December 2009 - that was fun!
This week's plan:
- Walk for 45 minutes on at least 2 of my lunch breaks;
- Go to the gym before work at least once; and
- Cut out coffee after 1:00pm.
Three challenges for 1 week, and they seem quite reasonable. Lets see how many of them I can check off as of next week's post.
So...30 days is finished!! Yay!!Day 28 was some burlesque aerobics - totally fun! I learned how to swerve my hips, tease with a fan dance, let my feather boa linger and shake my booty. The Screaming Chicken Theatrical Society puts on different burlesque exercise classes on Mondays at the Chicken Coup! If you want more info, let me know and I will gladly get it for you.Day 29 was volleyball - fun as always. Mr. Negative was there again, and again as soon as he left, a weight lifted and I played much better. One of my favourite players wasn't playing last night...but he showed up halfway through and watched because his friends were still playing. He is one of my favourite players because he makes it fun - we all laugh so much when he's on the court with us!Last but not least, Day 30 was personal training with my super awesome trainer Nick! I was way more well-behaved than last week, and we got back to kickboxing! SO MUCH FUN!!So now that its all said and done, what is next for La Femme Vocale? Capoeira! At least that is what I'm thinking for now. I'm not sure when I will get a chance to start this, but if I can find an intro class that isn't too expensive and runs on Monday nights...I'm set! What else is next? Just keeping up the good work! I'm not going to work out every day - its been such a stress thinking about it as much as I have been thinking about it. But incorporating exercise and healthy things into my daily routine as much as possible is something I totally think I can at least try to do.And I'm keeping the blog! I'll try to post more often...not sure if anyone is actually reading this though. If you are THANK YOU!! :)E.
I am officially past the point of no return! The halfway mark has been reached!So what have I learnt so far? This challenge so far has shown me how to come up with creative ways to get some physical exercise every day. Whether it be shopping at a grocery store that is not as convenient as your usual grocery store, walking the long way home, properly scheduling time at the gym (outside of personal training no less!) or playing volleyball at the community centre, I have found many ways to get more active. I have always loved vigorous exercise; I've just been too lazy to actually implement it into my life.As you know, Day 14 was personal training with my fantabulous trainer, Nick! We got back into some more high impact stuff because my knee was feeling better. I was squatting, lunging and thrusting my way through the workout, and boy did my legs feel it for at least 3-4 days afterwards.Day 15 was volleyball at the Coal Harbour Community Centre. I brought along a friend who hadn't played volleyball in a long time, and we laughed so much while we played. I was starting to think the European guys thought we were crazy. I worked up a fairly good sweat too! I am hoping to make this a regular thing with my friend, so long as she is up for it. 'Cept I'm gonna have to teach her to stop shutting her eyes and cowering when the ball comes towards her...Day 16 was personal training again with Nick! More higher impact things, and my knee was still doing great! I am looking forward to *hopefully* doing some kickboxing again this coming week. I really really really miss kicking and punching Nick. He takes it so well. And it really helps me work out my aggressions.Day 17 didn't go the way I had planned it. I brought my gym gear with me to work and subsequently to class after work, but by the time class was over I was too tired and starving, so I just walked home. I walked at a very brisk pace (as I normally do...I just like going as fast as I can) and the walk took 15 minutes.Day 18 was a half hour work out at the gym after work. It really got me energized and pumped and ready for the evening ahead!Day 19 was some work in the warehouse at my weekend job and some walking to gastown and all over downtown during the evening/night going to various karaoke venues with a friend of mine. I normally would have taken a cab to each spot, but because I knew I didn't get a work out in, I forced myself to walk. I wasn't wearing heels, so I felt definitely more inclined to do so. Plus (for those who might say, "Hey, wait a minute, it was Saturday night...") I wasn't drinking, so none of the benefits of doing all the walking got cancelled out in any way. Actually I have stopped drinking all together...at least for a while. But that is a whole other post which I might post later.Today is day 20. I am doing some more work in the warehouse today. I am also planning on perhaps hitting the gym tonight or at least going for a walk around the neighbourhood...I haven't decided.I have also been thinking about what I am going to do to reward myself once this is all done. The challenge in itself is the reward in one way because of how energized I feel, and how much I love integrating exercise into my daily life. However some sort of treat (a new purse or jacket perhaps?) would feel good as well. I'll have to think on it a bit still.
Time for an update, I suppose!!
Day 9 found me at the gym with my trainer Nick. We decided to let my knee have a little bit more time to heal and did the circuit training but with a bit of a twist. Tried some new exercises and felt quite spent once I was done.
Day 10 I had class right after work. Thankfully it was a short introductory class, so I just hit the gym afterward. I'm getting accustomed to working out later at night, so I may just continue to hit the gym after class on Thursdays. I did a half hour of cardio - 10 minutes on the elliptical, 10 minutes on the bike and 10 minutes doing a walk/jog on the treadmill. Ran into Nick on the way out of the gym and he commented on the amount of sweat pouring off me. Yup, I had just gotten off the treadmill and running makes me sweat the most. He looked proud. :D
Day 11 was a bit of a light day. I took the day off from work and didn't really do much of anything. In the evening, however, I took a walk down to Yaletown to meet a friend for coffee. He offered to drive me home and I said no, I would walk, and I did. Like I said, a light day.
Day 12 I had to get up early to go down into Coal Harbour for a Reiki treatment. It was my first Reiki treatment, and it was awesome. Every spot on my body where I had an injury got a more intense flow of heat/energy. I sweated quite a bit during the treatment, and the Reiki Master told me that is because of the amount of toxins in my body. She suggested I take it easy for a bit afterwards and drink lots of water so that it would help the toxins leave my body more. So I did. Later in the day I took a walk to a grocery store that is out of my way to do some grocery shopping. 15 minute walk up hill there and 15 minute walk home with grocery bags home.
Day 13 (yesterday) I didn't work again! I know, three days in a row! For my exercise I walked down to English Bay to chill with a friend for a bit and walked home. I was planning on doing a bit of the seawall while I was down there, but didn't plan it properly and was starving by the time we left the beach, so I had to head straight home to eat something.
Today is day 14 and I have personal training tonight. I'm looking forward to it! Enough posting for me for now - time for breakfast! :)
So day 5 and 6 went alright - I have a weekend job that can be physical at times, and I did some core work as well, so I say that counts. Sunday night I went out with a couple friends to a house party and had a few beer. It hit me harder than I thought, so Monday was a complete write off. I slept until 2 pm (apparently my body needed it?!?!?) and then felt like crap for the 10 hours I was awake before going to bed again.
I woke up this morning just absolutely livid with myself. How could I slip only 7 days in?!?! It made me think that I was not cut out to make goals for myself. I feel like every goal I make for myself I fail miserably at. Its why I don't set resolutions at new years - just another way to let myself down. But something like this?? Why?
A friend told me that I should not be so hard on myself, that its only a day, and to just keep going and forget it happened. Her words "It was a day, not a week". True, but I wanted to work out for 30 days straight. I feel like a complete failure for not having been able to do that. Another friend threatened to impale me if I were to ever call myself that again. Well...fine, I will try not to. But unfortunately it is a word in my vocabulary.
So today was day 8, and I think it was the most fun so far. I played volleyball at the Coal Harbour Community Centre. For the most part it was good. There were faces there that I recognized from last season, and a whole bunch of new faces. It will be interesting to see what the turn out will be like next week. I already have 2 friends confirmed that they are going to join me for volleyball next week, so that will be fun. I've never played volleyball with either of them before, so it will definitely be interesting. The part that kind of sucked was this old guy who kept acting as if he was trying to coach us. Wouldn't have bothered me if he did it in a positive way. But he was condescending about it, and when I questioned doing three on three (we had enough to have 1 six on six game, why split it into 2 three on three games??) he said "Oh, it will be good cardio for you, give you some exercise." Maybe I was feeling a bit sensitive, but I totally took this the wrong way, and said "I'll have you know I exercise on a daily basis." He didn't say anything to that. But he kept trying to tell me how to play...it wasn't positive. I was glad when he just abruptly left the game. Then a guy who was sitting on the sidelines because of an injury (golf apparently?) joined us, and it was awesome! He learned our names, encouraged us...he was obviously way above us in skill, but he didn't rub it in, and really cheered us on no matter what. I became a better player within 10 minutes because of the change in energy.
So tomorrow is day 9, and I have personal training with my super awesome trainer Nick! Looking forward to that! I feel so good after I exercise.
E.
Today is day four! Here is the rundown of the week so far:
Day one, I took the long way home and did a 45 minute walk on the seawall and into the westend.
Day two, I had personal training with my absolutely freakin' awesome trainer, Nick! This consisted of just some circuit training we've been doing for the past 3 weeks to allow my knee to heel properly. I do 15 lb. bent over rows, leg extensions (to strengthen the quad muscles to help my knee), ball crunches, bench push ups, thrusters, interval training on the elliptical, the plank (my longest is a minute)...I feel like I'm forgetting something. Anyway, we go through that 3 times, and then I'm done for the night. Next week I think (hope...) we are getting back to the more high intensity stuff - kickboxing, jogging, lunges and squats...I think my knee is better.
Day three, I hit the gym after work and did 30 minutes of cardio, plus some leg extensions to get those quads burning.
Day four, thats today, I went to the gym and did 45 minutes of cardio - 20 minutes on the elliptical, 15 minutes on the bike and 10 minutes on the treadmill. I started jogging again, and my knee felt ok!
So I'm keeping it up!
Day One of the 30 Day Fitness Challenge was a success!! I finished work and took the "long way" home - down Howe, on to the seawall, on to Denman and up into the Westend. It took me 45-50 minutes. But it made me realize I need a couple things:
1-a better bag that is wearable while I exercise. The one I have is alright, but it doesn't fit quite right around the bust. I need something that is more adjustable I think;
2-new shoes! I got a blister today because my shoes are wearing out.
Overall though, day one was a success!
I am getting so excited to start the 30 day fitness challenge next week! I was telling my personal trainer about it today, and he is excited for me as well. There has been such a change in me since the beginning of May when I started working out a lot more regularly. I re-did some measurements recently and found out that I had lost 5% body fat. That is HUGE! I am proud of myself for what I have accomplished so far, and I am really excited to see how much more I can accomplish.
I've added something to the month of September. I'm going to give my body a couple weeks to get used to exercising every day, and then I am going to start a 12 day herbal D-Tox (Wild Rose). I've done this D-Tox before, and it can be hard when you don't have the recipe guide, but thankfully I have the recipe guide! I'm a bit more limited because I can't have eggs, but there is an awesome recipe for scrambled tofu - can't wait to try it!! Tofu tastes like egg-whites anyway, so I don't think it will be all that much different.
My attitude is getting better as well. I really and truly believe that you wake up every day with the ability to make a choice - you can either choose to be miserable and unhappy, or you can choose to be positive, look forward to the day ahead, and try and find good in all that you do. Of course not every day is going to work out to be like this; once in a while no matter how hard you try, you're going to have a day where you just don't freakin' care about making the right choices, and we have to allow ourselves to have a day like that...maybe two. But any more than that would be allowing ourselves to fall down a slippery slope into negativity, self-doubt and low self-esteem. It is harder to actually practice this of course - at least it is for me. But every day is a new day, and I just need to keep putting one foot infront of the other.
Baby steps...
A friend of mine said to me yesterday "You need to do a 30 day challenge. Yoga, working out...whatever it is. 30 days!"
When I got over the initial "How dare you tell me what I NEED?!?" thought, I let it sink in. 30 days straight...some form of physical activity each day, eh? Hmmm...
Then I thought I would need to set some obtainable guidelines for my lifestyle. I'm busy! I work a full time job, a part time job, school is starting again in 20 days, and I have a few musical projects on the go, one of which is my band that meets at least once a week to practice. I don't get a lot of down time because any spare time at the moment is spent at the gym with my personal trainer. Is 30 days straight of physical activity even obtainable??
*Dramatic Pause*
Alright...I am going to begrudgingly say yes.
So the guidelines are:- Physical activity should last at least 30 minutes
- Physical activity must get my heart rate above its resting rate
That is all I have for now. I am going to start this challenge on September 1, 2009. If you can think of any other suggestions for guidelines, or anything else, leave a comment...just don't tell me what I NEED to do. ;-)
Happy Fitness!!
