[TrashcanCarla]

I've been reflecting on what does and doesn't work for me as I get back into fitness after 18 months of slothdom, and I think the key to setting manageable and sustainable goals for myself is to be modest in my expectations for myself. I need to build my endurance and stamina up from basically nothing. I need to build a foundation first, so that I can later push myself and see what I'm really capable of while avoiding injury.

 

Goals

1. Do 4x-5x jog-walk intervals each week, aiming to improve in distance by a little each week.

2. Do a yoga sequence after each jogging session (habit stacking!).

3. Drink 16 ounces of water before every meal.

[Elastigirl]

Nice sustainable goals!

[Salinger]

Great goals, good idea to drink water before eating!!!

 

Good luck xx

[Grizzy]

Love the habit stacking! How do you organize your jog/walk intervals/decide on distance or time for walk vs jog? I've done couch to 5k too many times to count.

[TrashcanCarla]

27 minutes ago, Grizzy said:

Love the habit stacking! How do you organize your jog/walk intervals/decide on distance or time for walk vs jog? I've done couch to 5k too many times to count.

Hey there, Grizzy! I am doing a 16 week couch to 5k program using my fancy schmancy Garmin watch I unearthed from my closet. Back from when I used to jog regularly a couple of years ago. Anyway, it's got some programs through an app that syncs with the watch. I'll be doing a three sessions during the week and then a longer one on Saturdays. Looking forward to it! Still need to pick out a yoga sequence to do for the next few weeks. Probably a sun salutation sequence, I'm thinking.

[TrashcanCarla]

This morning of zero week was day one of my couch to 5k program. It went fine. This morning was a "benchmark run" which was (after warming up) a five minute run to see what pace I'm starting at. I didn't run the whole time - I took a couple of brief walking breaks - and my pace is 13:50/mile. Ok! Not terrible. I can work with that. I'll work with whatever, honestly, haha. Good news is that I didn't feel anything cramping up.

 

Something funny is that I went into this program not knowing what the structure of the jog-walk intervals would be like. Just checked tomorrow's workout, and I'll be doing 😵‍💫 (5 minutes walking + 5 minutes walking) x 3 😵‍💫. Like, doesn't Garmin know that I haven't worked my way up to 30m of cardio yet?! Lol. I'll do my best. I have to believe that I have the willpower to get through tomorrow's workout.

 

I habit stacked this morning and after my mini jog session, I did a bit of Yoga with Adriene from YouTube. I felt great afterward. Still do! Good idea to habit stack jogging with yoga, Quinn! * Pats self on back *

 

**

 

In other news, my husband and I have decided to prioritize using 1/3 to 1/2 of our two car garage as a home gym. First, I'll need to find places for all of the crap that's currently taking up that space, but hey! This is exciting!

 

We've agreed that phase 1 of our gym will be buying 4'x6' 3/4" rubber mats to cover the ground, buying a barbell (I have my eye on the 15kg Rep Sabre barbell), and maybe buying either one more kettlebell or another set of dumbbells to supplement the couple of dust collecting kettlebells and sets of dumbbells we own. We will need to wait for my husband's bonus to show up to make the purchases beside the rubber mats, I think, but that should be in December, so woohoo!

 

Phase 2 - purchase plates for the barbell and focus on deadlifts, also a flat bench for dumbbell chest presses and split squats. A mirror to check form?

 

Phase 3 - purchase a power rack for squats and chest presses. Maybe also a rack for the plates.

 

 

[Artemis Prime]

Oooh, a three-phase garage gym plan! That's super exciting!

[TrashcanCarla]

Yesterday went fairly well, I think. In addition to my exercise efforts, I remembered to drink 16oz of water before two of three meals, so that's not bad.

 

This morning I went out and faced the chilly temps (for California) and managed half of the Garmin program before throwing in the towel due to some minor cramping. I probably could've pushed through to go for longer, but I just didn't. I reminded myself (and am still reminding myself) that I shouldn't beat myself up about it and will try again on Thursday. I did my habit stack of yoga after I got home. Win!

 

Further thoughts:

- I should consider wearing gloves on my run. Brrr!

- I could really use a yoga bolster, blocks and a strap.

- I did manage to improve my jogging pace a bit to 13:43/mile so go me. Unexpected!

- Listening to my body is a good thing.

 

Final thought: I think that incorporating a strength training day into my week on Wednesdays will be good for preventing injury. I won't add it to my challenge, as I need to keep my challenge simple, but... Yeah. This is a good idea.

[Artemis Prime]

19 minutes ago, TrashcanCarla said:

Listening to my body is a good thing.

This is a very good thing. I'm not a huge fan of most couch to 5k programs, mostly because I think they're mis-marketed.  It's a fine running program, but really does tend to ramp up too quickly for people who aren't already running regularly. So feel free to cut a run short, or walk during a run block, or whatever you have to do to make it work for you.

 

I also advocate for strength training. The biggest improvement I ever saw in my mile time is when I added strength training 1-2x per week.

[TrashcanCarla]

9 minutes ago, Artemis Prime said:

This is a very good thing. I'm not a huge fan of most couch to 5k programs, mostly because I think they're mis-marketed.  It's a fine running program, but really does tend to ramp up too quickly for people who aren't already running regularly. So feel free to cut a run short, or walk during a run block, or whatever you have to do to make it work for you.

 

I also advocate for strength training. The biggest improvement I ever saw in my mile time is when I added strength training 1-2x per week.

Thanks for the input! Yeah, this crazy program wants me to do 3 rounds of 5 minutes walking + 5 minutes running even though I indicated "I don't run". Ha! 🤣

 

I miss strength training the most of any exercise I've done, so I'm looking forward to adding it back in.

[Harriet]

Jogging AND barbells? Impressive. Happy running!

[obax]

The other thing to remember about a C25K program, or any program, really, is, unless you're on a time crunch, it's ok to repeat a week. Not sure how that'd work with your app, but there's nothing wrong with redoing a week, or even a couple workouts, if the next week/workout seems too much.

 

As a former runner and current couch potato, 5 min walk + 5 min run sounds like a lot to begin with. I'm not sure I could run for 5 min without a break right now...

[TrashcanCarla]

8 hours ago, Harriet said:

Jogging AND barbells? Impressive. Happy running!

 

Well actually, I'm going to track down our kettlebells and use the lighter one (I think it's 15 pounds or so) and will just do one session midweek. I'll be impressed once I've gotten through a whole circuit. It's been a while!

 

My kettlebell workout plan:

 

3 circuits of...

- 10 swings

- 5 around the world chops (L)

- 5 around the world chops (R)

- 10 goblet squats

- 5 single arm presses (L)

- 5 single arm presses (R)

 

Total 120 reps

 

If anyone has any feedback, please provide input!

[TrashcanCarla]

4 minutes ago, obax said:

As a former runner and current couch potato, 5 min walk + 5 min run sounds like a lot to begin with. I'm not sure I could run for 5 min without a break right now...

 

Yeah, it is a lot to start with. I can do about 2.5 minutes before I need to take a walking break. I'm carrying a much heavier load since I last ran, which makes things even tougher.

 

Thank you for the thoughts about repeating a week!

[Everstorm]

On 11/26/2022 at 11:43 PM, TrashcanCarla said:

I can later push myself and see what I'm really capable of while avoiding injury

 

This is so key and healthy that you are acknowledging it

[TrashcanCarla]

18 hours ago, TrashcanCarla said:

My kettlebell workout plan:

 

3 circuits of...

- 10 swings

- 5 around the world chops (L)

- 5 around the world chops (R)

- 10 goblet squats

- 5 single arm presses (L)

- 5 single arm presses (R)

 

Total 120 reps

 

If anyone has any feedback, please provide input!

 

Well, I did the three circuits this morning (go me!) but honestly the 15 pound kettlebell was too easy. I put effort into my movements, but even my fitness watch was like "nah that wasn't hard" saying that my heart rate didn't get above 118.

 

Still, it's cool that I tracked down the bells and made an effort. I'm still wearing my exercise duds and didn't break a sweat, so I might just try again with the 22 pound kettlebell.

 

I don't know... I don't want to discourage myself by suggesting I'm not working hard enough, but at the same time I don't want to waste my time when I could be challenging myself a bit more.

 

+++

 

Other thoughts: I have been thinking about my goals for 2023 and am looking to reframe my overall weight loss goal (really wanna get off of my insulin prescription and just go back to Metformin). I think that rather than shooting for weight loss targets I should instead be shooting for athletic targets and improving my diet and curbing my alcohol consumption to support my training. The weight loss will follow. I always feel better emotionally when I consider myself to be more of an athlete, anyway. All around win, I figure.

 

I've signed up for a 5k on March 11th, which I think I've mentioned before. After that, I'm going to skip any events until the awful Sacramento summer is past, but think I'll use that time to do some heavy lifting and prepping for longer distance running. Then I can schedule a 10k or half marathon for the fall. I'll think on all this some more.

[Artemis Prime]

Nice work with the circuit! Just because it didn't break a sweat doesn't mean it wasn't worthwhile. In addition to workout benefits, you're also building a habit of exercise. With that being said, it's probably worth trying a heavier weight or a different circuit to get optimal gains from your time.

 

44 minutes ago, TrashcanCarla said:

Other thoughts: I have been thinking about my goals for 2023 and am looking to reframe my overall weight loss goal (really wanna get off of my insulin prescription and just go back to Metformin). I think that rather than shooting for weight loss targets I should instead be shooting for athletic targets and improving my diet and curbing my alcohol consumption to support my training. The weight loss will follow. I always feel better emotionally when I consider myself to be more of an athlete, anyway. All around win, I figure.

This does indeed sound like an all around win. Steve has an article somewhere about "form follows function." Basically, if you can do what you want to do, you will look how you want to look. And focusing on what you can do is typically a healthier mindset that making everything about the scale.

[TrashcanCarla]

Thanks, Artemis! I think I'll try heavier and see how that feels. Maybe add in another couple of circuits to take my workout past 10 minutes.

 

I am really working on encouraging a healthier mindset for myself, going forward. Glad to be going in the right direction!

[Everstorm]

Don't be too discouraged if the 22 doesn't work out (although it may!).  I have found that training lower weights when I first start a training regimen helps make me anti-fragile.  My joints seem to need lighter weights than my muscles can typically handle.

[obax]

Think of your 15lb KB workout as one data point in the ongoing experiment that is life. 15 was easy, now you know. It wasn't a waste of time, it was information gathering. Now you have better information and can make changes as needed.

 

Sometimes I get ambitious with my weights at the gym, but I always like to have an emergency dumbbell or kettlebell near by if I get overly ambitious. Start heavy and if it's too much, take a step down part way through. Eventually what's too heavy won't be any more and you'll have to find something heavier to swing around.

[TrashcanCarla]

14 hours ago, Everstorm said:

Don't be too discouraged if the 22 doesn't work out (although it may!).  I have found that training lower weights when I first start a training regimen helps make me anti-fragile.  My joints seem to need lighter weights than my muscles can typically handle.

You make an interesting point! And now that I'm north of 40 years old I should certainly pay attention to easing into things with weights. My joints aren't made of rubber anymore.

 

11 hours ago, obax said:

Think of your 15lb KB workout as one data point in the ongoing experiment that is life. 15 was easy, now you know. It wasn't a waste of time, it was information gathering. Now you have better information and can make changes as needed.

 

Sometimes I get ambitious with my weights at the gym, but I always like to have an emergency dumbbell or kettlebell near by if I get overly ambitious. Start heavy and if it's too much, take a step down part way through. Eventually what's too heavy won't be any more and you'll have to find something heavier to swing around.

I agree 100%, in hindsight. Yes - I gathered a bit of data and now I have an idea of what to try next.  I like the "emergency kettlebell" concept. That's great!

[TrashcanCarla]

Well, I was scheduled to do running intervals this morning, but it's cold and rainy outside and I don't have the proper gear to work with that. I am not going to lie, I'm kind of relieved that I have to push my running off to tomorrow morning, lol. I had a couple of beers with my husband last night and am not feeling it this morning. I considered doing yoga, but here I am on the couch drinking coffee and typing to you all.

 

Good news! My husband and I are seriously discussing going sober for a year for health reasons. I'm not a heavy drinker, but he definitely needs to make some changes. I am glad to support him in this and know that it will do me good, too. Beer has so many calories, in addition to the toll on one's liver. I don't need that. And see above paragraph! It's not great for my training, and I do intend to be focused on improving athletically.

 

You know, all of this gets me to wondering. Not to go off into the weeds or what have you, but if having a couple of beers makes me feel draggy the next morning and demotivates me to exercise, are there other things in my life that are holding me back? Like, in regard to my emotional eating issues (absolutely CANNOT buy any ice cream or sweets from the store to have laying around), is there something that I'm not doing that I could use to prevent myself from getting into the ruts that cause me to reach for sweets? Meditation, maybe? Food for thought.

 

 

[Artemis Prime]

Good job being a supportive spouse, and reap some personal benefits at the same time! There's usually a Dry January group around here for folks who want to take a break from alcohol after the holidays.

 

I don't think you're getting into the weeds; you're asking important questions. If you're comfortable with some deep introspection, I'd recommend taking some time to name the emotions that lead to unhealthy eating habits which can make it easier to identify alternative coping mechanisms.

[Everstorm]

I agree, these are good questions and this time of year is a good time to be asking them, since the New Year is motivating for making those kinds of adjustments (just be reasonable about how much/how fast to make them)

[obax]

Definitely not in the weeds. Thinking thinky thoughts is the first step in change. Lots of good can come from introspection and examination of habits, but it can be a real slog too. Worth it, in my opinion, but sometimes a journey of a thousand steps.

 

Sounds like pushing off running was the right choice, cold and rainy without proper gear is miserable. That said, with proper gear I actually enjoy running in the cold and wet better. Well, 'enjoy' is a strong word, I don't enjoy running at all, but I hate it less in the cold and wet.