Tag: gettingbackontrack

Weekend Reflections: where I’m at in terms of my new twelve month plans.

**Disclaimer** I am not in the healthcare profession, if you are in need of medical (or mental) help—please see a licensed healthcare professional. The following are just my thoughts, feelings, and ways I think I can deal with my issues. Again—if you have issues, please see a licensed healthcare professional**.

Spent part of the weekend doing some serious reflection, and have come to the realization of several things:

            I need to get better at time management (especially on the weekends, when I really don’t have my day structured that much). I realize that I could have the traffic coming to the blog higher, if I actually got posts written and posted on a regular schedule—instead of the semi-regular, sporadic schedule I’ve been doing.

            Also having better time management, means that I could probably also be looking at different career tracks that are in the free-lancing and consulting areas (instead of looking for the just general nine-to-five jobs).

            I would also have the time to dedicate to crafts and other projects or things I want to get accomplished.

            I have also become my own worse enemy in terms of getting into the best shape of my life. I have allowed myself to use just about any excuse for not doing my workouts in the evenings, and before anyone comments that I could be doing them in the mornings—right now I’m barely getting my seven and a half hours of sleep, and therefore I’m not sacrificing that just to get a workout in first thing in the morning.

            This one is also tied into the time management need as well—there are only so many hours in the evening before heading to bed, that I probably could be making better use of them, then how I’ve been using them.

            I also need to find better ways of dealing with my stress and anxiety. I have found myself going to the little market on campus and buying several different sweets and candy bars (that will either last me the day, or a couple of days depending on my stress/anxiety levels).

            The stress and anxiety have been issues that I really should have been dealing with years ago. I have a pretty good idea where a lot of my anxiety issues (tests, driving, and to some extent social) have come from (childhood can suck at times), and the stress is due in part to internalizing how I feel instead of just letting it out (probably would have had more issues in school if I vocalized how I felt at times). So those two issues have probably lead to some health issues (indigestion and upset stomach) that I also need to find better ways of dealing with (then taking over the counter medications and trying to ignore them).

So how can I start to address and manage these issues (I won’t say overcome and get rid of—because I know that having that mindset can set me up for failure)?

In terms of time management—I need to ask myself what tasks/items am I doing (or can I be doing) that are (or can be considered) beneficial for the future me.

Also I probably should look into the different apps/web pages that allow you to block certain pages to help increase productivity (I know that I do spend way to much time on social media).

Also I should ask myself—what tasks am I doing during the day at work that are actually going to be helping me move forward (and not actually helping move someone else forward). This might be a little more problematic, as I’m sure that there are at least one or two people that won’t be happy if I start to figure out other things to do that I deem more important then they do. In other words—I really need to start working on my individualized development plan (or my reboot break/transition plan).

In terms of getting back on track in terms of fitness and nutrition—there are several things that I can do:

            Have my bedroom clean and the workout equipment off to the side. That way once I’m done with a few evening chores, I can put on my workout clothes, stream the workout program and get it done.

            Not compare myself to others. This has been a hard one for me (especially the last few years that I’ve gained the weight back and the negative mind set).

            If I need to take a walk at lunch (due to stress or anxiety), I will try to have my small digital camera on me so that I can practice my photography skills (instead of going to spend money on candy).

            Also when needed—take my journal and go for a walk; then find a quiet area where I can sit and reflect on what is potentially causing my anxiety or stress to occur. Sit and try to write for at least five to ten minutes and then head back to the lab. Hopefully this will help me get a handle on the stress and anxiety.

            Get back into the habit of trying to mediate for at least three to five minutes every night before reading.

            Try to pack my shakeology (and supplements) to take to work and have it as either part of lunch or a snack. This will help me work back up to having it as part of breakfast.

So I know what I need to do in order to get myself back on the correct trail—patch some things that weren’t working, and rework some other things. I’m now going to picture my journey moving forward in one of two ways: I’m hiking and I will need to look for things to help me on my way; or I’m on a boat at sea, and I need to find unique ways of patching little holes in the boat to ensure that I can make it to the next island/land formation.

No Comments fitnessHealthLifestyle Challengesmoney saving challengesPersonal Developmentprofessional developmentspirituality

Hybrid Workout Schedule for the month

Since I’ve been having problems with sticking to a routine this fall (I did great up until September & then everything spiraled downhill on me). I’ve decided that I was going to make a hybrid workout schedule for the month–if I manage to stick with it, I’ll make a longer one for the new year.

Hybrid Workout Schedule

The workouts are a mixture of programs–some I have the DVDs of (which is good, since one of the programs isn’t carried any more), and others I will have to log into the online platform to do. I don’t mind doing “on-line” workouts–except for there are times that I don’t want to be getting on my computer after work, which is why it’s good to have physical DVDs (or one can also go to a gym–but that isn’t my cup of tea when it comes to working out).

The programs are also a mix of strength training (I do love LIIFT4), yoga/pilates (PiYo & Yoga Booty Ballet), and cardio. When it comes to our health and fitness, there isn’t a one size fits all in terms of programs (or nutritional advice either). I’ve decided that while I can do programs from start to finish–some times I need variety and that is where my hybrid schedule is going to come into play.

This schedule may also change–I might try to sub in an 80 Day Obsession workout during the Christmas holiday instead of one of the shorter ones that I have currently listed. The only way to know if I would enjoy the workouts is to give them a try. So far day 1 is complete–I do enjoy the cardio dance workout of Country Heat.

No Comments fitnessFitness ChallengesHealth

LIIFT4 Week 1 Completed

So yesterday marked the end of week 1 of LIIFT4, and I’m sore as hell. One of the reasons why I decided to give LIIFT4 a go is that it’s a four day a week program (two days on/one day off/two days on/two days off), so that you can almost make your own schedule—picking two days to start, taking the next day off, going two days, and then having a full two days off before starting the second week. So this isn’t the first weight training program I’ve done through Beachbody (I’ve done CharleanExtreme, Les Mills PUMP, 21 Day Fix, 21 Day Fix Extreme, and T25—all of which are either majority resistance training or a mixture), and I’ll have to say that it’s nice to know that I haven’t totally loss my ability to lift semi-heavy.

Now I know that some people will say that lifting five to 8 pounds isn’t lifting heavy (or even semi-heavy), but when you haven’t been working out consistently for months—I think it’s pretty damn good that I can lift that amount for three rounds of 10. Though I did order a 10-pound dumbbell set (and it should be delivered before week 2 starts), and then I can use those for some of the exercises where the 8-pound did feel a little light. There were some exercises where I didn’t lift any weights (reverse lunges), mainly because those are my weak points. So I do have a goal that by the end of the program I can hopefully hold weight through at least two repetitions of the reverse lunge, and that I might be able to do three triceps pushups on the floor (and not elevated or standing).

 

I’m also going to try to do active recovery days (potentially trying to fit in either a cardio dance [country heat or CIZE], or something more pilates or yoga based)—that way once the next week starts I will be a little more loose and limber.

CIZE (c)beachbody.com

Country Heat (c)beachbody.com

PiYO (c)beachbody.com

 

If interested in anything Beachbody related—links are at the bottom of the page, or drop a comment and I’ll respond as soon as I can.

No Comments fitnessFitness ChallengesHealthPersonal Development

Starting LIIFT4

LIIFT4 (c)Beachbody.com

So as many know I’ve been trying to figure to get back into a fitness and nutrition routine since the beginning of the year. I’d be going good for awhile and then slide backwards, and then crawl forwards, and slide backwards again.
I’m a firm believer in Beachbody workout programs—I’ve been a customer since I think 1999 (basically whenever Yoga Booty Ballet came out)—and yes, I’ve been struggling with my weight for basically 20 plus years. But that issue has been solely on my shoulders—I cave to mistakes way to easily, and then allow the problem to get even bigger before I try to take on a fitness routine again.
I’d made a good start several years ago when I started with T25 (it is a great workout program that is only 25 minutes a day for 5 days), then went on with a few other programs as well (CLX—Charlean Extreme, 21 day fix, 21 day fix extreme, Les Mill Pump), but at the same time slid backwards on my nutrition and allowed an injury that sidelined me for about two months to stretch into about three and half years. During those three and half years—I gained all the weight I lost and then some. While I didn’t (and don’t) really hate myself—I am disappointed in myself for allowing myself to slide so far back (basically I’m back at my grad school weight).
So I’ve decided that I’m going to start again, and this time in “community” setting. I’ve decided that I’m going to try LIIFT4, which is one of the two new programs that beachbody is going to be rolling out this fall. LIIFT4 is basically a program that combines resistance training (weights) with HIIT intervals; and it’s only 4 days a week.I enjoy doing weight training (Les Mill Pump is still one of my favorite workouts), and decided that maybe trying something new in terms of weight training is the way I need to go. So day one is done—my chest muscles and upper arm muscles aren’t really talking to me (I don’t know how well I’ll be able to move my arms tomorrow). So far the only exercise that I’m going to have to figure out modification/replacement for are doing the tricep pushups—I don’t have the upper arm strength, and I’m not sure my arms like going in that direction anyway. So stay tune, within the next two months I will hopefully be sharing at least one series of comparison photos (it may be just the before and after—not sure).

No Comments fitnessFitness ChallengesHealthPersonal Development