Wandern Focuses on Fitness

[Wandern]

Last challenge was in fact a mid-year crisis; I bombed on all goals and bailed out of the entire thing a week early. No XP for me.   I’ve spent the last two weeks reflecting on what’s been going wrong with my goals lately and trying to plan ways to improve and get things back on track.

I have been using the workout plans that Steve has been selling on Nerd Fitness and Nerd Fitness Academy – and they’ve been really great at getting me started. But I keep hurting myself – nothing major, but I keep tweaking things just enough that I find myself back in the starting block more often than I make steady progress. So, I bought and read Lou Schuler’s The New Rules of Lifting for Life and The New Rules of Lifting for Women to learn more about 45-year-old women lifting and progressing safely. I also bought a set of super bands to help with pull-up training and as a way of building in some variety in the workouts in the future. Nothing says “commitment†like spending money, eh?

 

I have been working on 4 major goals for the year: fitness, mental training (meditation and idea generation), completing a quilt, and non-fiction reading. This challenge, I’m abandoning all the other goals, and will be focused entirely on fitness. This doesn’t mean that I’m entirely abandoning those other goals, but I won’t be giving them the same emphasis as fitness will have these next few weeks.

 

THE BIG GOAL: MAKE FITNESS A HABIT

 

Mini Goal #1: Complete a weight workout 3 times a week. I’m using the beginner’s workout plan from The New Rules of Fitness for Life for the first 4 weeks of this challenge. We’ll see where I am then before deciding on the plan for the last 2 weeks.

 

Grading: 18 possible points. A=16-18 points (+2STR, +2DEX), B = 13-15 points (+1STR, +2DEX), C= 10-12 points (+1STR, +1DEX), D = 8-10 points (+1STR)

 

Mini Goal #2: Defeat the Lazies. During the summer, the only reason I have to get up at 5:30 am is so I can workout before anything else. During the rest of the year, I have to get up around then in order to make sure my eldest is awake in time to get ready for school – and I have no trouble getting up then.  When I don’t have to get up for anyone else, I negotiate with myself; “If I don’t work out today, I can do it tomorrow†“An extra hour of sleep would do me more good right now...†etc. And that’s got to stop. For the next 6 weeks, I’ll get up at 5:30 every day – (gulp) even on weekends. Oh, I don’t think I’m going to like this. 

 

Grading: 42 possible points - A= 37-42 days (+2WIS, +2STA); B= 31-36 days (+2WIS, +1STA); C= 25-30 days (+1WIS, +1STA); D= 19-24 days (+WIS)

 

Mini Goal #3: Walk at least 2 miles every day. I usually park about a mile away from my office, but this summer I’ve been making excuses to park closer. No more excuses: if I park close in the morning, I have to fit in those two miles somehow, even if I have to go back to the gym and get them in on the treadmill.

 

 

Grading: 42 possible points - A= 37-42 days (+2CHA, +2CON); B= 31-36 days (+2CHA, +1CON); C= 25-30 days (+1CHA, +1CON); D= 19-24 days (+CHA)

 

That's it. This changes up the workouts a bit to better accommodate my mid-aged self, so hopefully I won't tweak anything this challenge, and gets to work on my major impediment to regularly working out: the lazies. 

 

Onward!   

[Wandern]

Plan for week 1:

 

Right out of the gate and I hit a change in the routine: we're taking 3 days off this week to take the girls whitewater rafting in WV. It's not a gym routine, but 4-6 hours on the water will be a different sort of workout, so I'm counting it. We'll be camping the night before rafting, and at my folks' the night after. I doubt I'll be up at 5:30 the morning following those nights.

 

Monday: Workout A, distance parking

Tuesday: morning walk

Wednesday: Whitewater rafting, ??? I have no idea how I'll fit in the walk Wed. 

Thursday: afternoon walk

Friday: Workout B, afternoon walk

Sat: morning walk

Sun: morning walk

[katastrophenkatzchen]

5:30? Is this even possible?

You're hard to yourself..... I like that

[LittleTurtle]

Well hello Wandern!  I love everything about your challenge!  Goals look attainable, grading looks well thought out.  You got this!  And I'll be here to cheer you along the way.  Good luck!

[Wayward Walker]

I like that you are calling it making a habit! So many people make goals of going to the gym, or working out, and when they get done, they stop going. Making it a habit puts you in the frame of mind of continuing it!

 

Best wishes on your challenge!

[cavemom]

Wonderful goals!  I don't think I could wake up early, but I find that waking up a little earlier than I normally do (like 6:30) gives me so much more time in the day to get things done. 

[Wandern]

Thanks everybody! I'm usually in bed by 10pm, so 5:30 should be quite doable. Especially if I promise myself a nap on weekends ;-) The cats start stomping on me around then anyhow....

 

Today's workout was a success! Got up, made it to the gym, and finished entire workout in the allotted time. The workout itself felt a bit lighter than I have been doing, but so far do not feel near as sore. Muscles feel a bit tired this afternoon, but fit to continue. Parked in the far lot and walked the rest of the way to the office, so a check there, too.

[LittleTurtle]

The cats start stomping on me around then anyhow....

Seriously.  Why do they do this?!  I woke up this past weekend to my overweight mound of feline laying right on top of my head just purring away...drooling on my face.  What a way to wake up!  

[Jittersthe.Clown]

I love waking up early.  I feel like there is more time for everything and my days aren't rushed.  Of course, getting to bed on time helps too...

 

Good luck out there, Wandern.  You've got this

[Wayward Walker]

I love the parking further out to make yourself walk more, that's something I do to myself.  Looking like a good start, keep it up!

[keliswicked]

Hey Wandern!

 

Love your goals.  It is absolutely easier to get up early when you do it EVERY day. That's the only way I can get up and get my workout in before work, so I'm with you there! Also, that 7 1/2 hour mark is (for me at least) the perfect amount of sleep.

 

Out of curiosity what do you do about parking when the weather is bad? Last summer I had to park a mile away from my internship, and I could take the shuttle or walk, so obviously I took the shuttle when it rained. 

 

You're going to do great this challenge, keep us posted!

[Wandern]

Seriously.  Why do they do this?!  I woke up this past weekend to my overweight mound of feline laying right on top of my head just purring away...drooling on my face.  What a way to wake up!  

 

I know, right? I have 3 and they take turns - one is the pillow-walker, one just stomps back and forth across my shoulders, and one bats at my covers. It's a wonder I ever manage to sleep in.

 

 

Out of curiosity what do you do about parking when the weather is bad? Last summer I had to park a mile away from my internship, and I could take the shuttle or walk, so obviously I took the shuttle when it rained. 

!

 

When the weather is bad, or when I'm on a tight afternoon schedule, I park closer. The distant lot is by choice, not necessity. Just part of the fitness plan! 

[Wandern]

Week 1 Day 5 Check in

 

Rafting with the kids was a blast, but it did make me replace my phone sooner than planned. Oh, well.

 

Do you ever feel that the universe is plotting against you? I slept in on Tuesday, because the alarm didn't go off. The clock is stuck in this weird state where it'll tell time, but not set the alarm. And because my phone was in a bag of rice for the last few nights, I didn't have that backup. So, I'm really starting off poorly on the defeat the lazies goal. Only made it Monday and today so far this week. New phone, new alarm set - no more excuses.

 

Workout went well today. Did I say that I didn't think I would be overly sore after Monday's workout? My legs were so sore Tuesday and Wednesday that it was hard to sit down. Just as well I didn't plan on gym time Wed. I did kettle bell swings for the first time today and my glutes are talking about it already. 

 

I did not fit in the walking Wednesday or Thursday - too much travel.

 

Weak start. Room for improvement.

[LittleTurtle]

Weak start. Room for improvement.

Weak start - strong finish?!  

 

You have five whole weeks to make it up.  

[I am Eve]

Wandern, welcome back!

I love your truthful reflections and determined plans, very inspirational.

Getting up at 5:30 is definitely doable, it is just a matter of deciding (and having the alarm go off   )

 

What a great and systematic approach you have to redefine and change your workouts to avoid more injuries. Very impressive!

 

Also, I think your week one wasn't weak at all......

[Wandern]

Week 1 Day 7 Check-In  

 

Mini Goal #1: Complete a weight workout 3 times a week.  - All 3 workouts completed. +3 points

 

Mini Goal #2: Defeat the Lazies. Get up at 5:30 am daily. Failed 3 days, but did haul my tush out of bed both Saturday and Sunday this weekend, so +4 points. My husband is not very happy with this goal, but he was up before me twice this week, so he'll manage.

 

Mini Goal #3: Walk at least 2 miles every day. Two days with more travel than walk time, so +5 points

 

Plans for Week 2

 

Week 2 Plans: Back to a "normal" schedule for me, at least. Weight workout on Monday, Wednesday, and Friday. The weather looks unpredictable this week, so I'll fit in walks as I can. I'm changing this goal from "walk every day" to "get 30 minutes of some sort of moving exercise every day" so if I have to do this at the gym, I'm not limited to the treadmill, but can count the exercise bike, elliptical, or stepper.

 

In other plans, our children have spent the last few days with grandparents (yay, grandparents!) and my love and I have been indulging in a bit of hedonism and now feel the need to atone for it. Plus, we did a really strict round of low-carb eating a couple of years ago and have been slowly backsliding and need to stop that. So, for the next couple weeks, we're cutting out all grains, alcohol, sugar, artificial sweeteners, and most fruit. I can still have one serving of berries a day, but no other fruit. We'll add back some more fruit in a couple of weeks, but the rest of August will be a sort of dietary reset. Technically not part of the challenge, but challenging nonetheless. It helps so much that he's on board with this.

 

The normal schedule will also allow me to get back to the meditation and idea generation habit building. I kinda let that slide last week, too. And the non-fiction of the month is Quiet: The Power of Introverts in a World that Can't Stop Talking by Susan Cain‎, which I checked out in audio format so I can listen while catching up on the stitching. Which...yeah. Apparently, I need a schedule in order to pay attention to the little things I want just for myself.

[LittleTurtle]

Sounds like a solid week!  Here's to week 2!  

[Heidi]

I love this. Great insights in week one, and some good successes.

I like how you plan the coming week - just far enough out to be do-able.

[I am Eve]

YAY for dietary reset, we did that as well earlier this summer and I think that it is so much easier being two.

[keliswicked]

 

The normal schedule will also allow me to get back to the meditation and idea generation habit building. I kinda let that slide last week, too. And the non-fiction of the month is Quiet: The Power of Introverts in a World that Can't Stop Talking by Susan Cain‎, which I checked out in audio format so I can listen while catching up on the stitching. Which...yeah. Apparently, I need a schedule in order to pay attention to the little things I want just for myself.

I love this idea! Audio books are great. I've been considering getting one to listen to on longer car rides. I also function WAY better on a schedule so I can absolutely understand how that would be hugely beneficial to you.  I also also like the idea of your dietary reset - as a veteran of the Whole 30 I think they can do a lot of good for any person. 

 

Keep being positive! Every challenge is an awesome learning experience and you'll only be stronger as a result.

[Wandern]

Week 2 Check-in

 

This week went much better, challenge-wise, than last. Huzzah for schedules! Week 2 went mostly according to plan.

 

Mini Goal #1: Complete a weight workout 3 times a week.  - All 3 workouts completed. +3 points, +6 points total

 

Mini Goal #2: Defeat the Lazies. Get up at 5:30 am daily. Failed 1 day, but was awake by 6am all 7. +6 points, +10 points total. 

 

Mini Goal #3: Walk at least 2 miles every day. I missed one day, so +6 points, +11 points total

 

Plans for Week 3:

 

The schedule looks reasonable again this week - yay. So, I'll hit the gym for weights M,W,F. I'll walk at the gym Tue, and walk to/from the car on M,W,Th. "In the wild" walks on F,Sa,Su.

 

The dietary reset is going well so far - I seem to have lost the binge bloat, at least. Fitting in the meditation, stitching, and thinking time has been trickier than I thought it would be - BUT, since scheduling is apparently crucial to my success; I installed the Timeful app earlier this week and have been playing with it. So far, it's very promising. You can schedule in time for habits you want to cultivate. Syncs with other calendars, including Google, iCloud, and Exchange. It's sort of a merge between a calendar and to-do list, but more flexible. The plan is to use it to schedule out this week and see how it goes.

[I am Eve]

That app looks really interesting.

 

Yay for nailing week two, definitely huzzah for schedules 

Do you still feel that the workouts are building up in a good tempo? No injuries I hope....

[LittleTurtle]

You're doing so well!  

[Sunmage]

Glad you are back!

 

The app sounds interesting, thanks. I'll have to wait for android, though...

[Wandern]

Week 3 Day 3 Check in

 

Up at 5:30 and the second workout of the week - Check! 

 

But I didn't fit in my walk.

 

The app hasn't been as successful at motivating me as I thought. When I get the reminders to meditate, I'm likely to think "Not now! You're not the boss of me you stupid app!" and then go off and do something entirely different. It's come in handy for some work reminders, though, so I'm not giving up on it yet.