Archive for February, 2013

Is it Over Yet?

Posted: February 27, 2013 by Justin M. Strawn in Encouragement
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Is this how you feel when you start exercising?

Is this how you feel when you start exercising?

So, this may be what you are thinking when you are starting an exercise routine. You are all pumped and motivated, and then you start exercising and can’t wait for it to stop. How can you get past this? I’m not going to lie, it’s not easy. You are so motivated to want to get your body in shape, but your body tires out so quickly. There are a few things that you can do if you train your body correctly.

Start Slowly

This may sound easy, but it is a lot tougher than you think. Whether its running, getting on an exercise bike, or lifting weights, when you first get started, it seems pretty easy. Since it seems easy, you start to push yourself. Then out of nowhere, you’re struggling to catch your breath or put one foot in front of the other. You have to force yourself to go a little slower than what you think you should if you don’t want to wear yourself out.

Another problem with going too hard too fast is if you don’t wear yourself out during your first workout or two, you may wake up really sore and in a lot of pain the next day. Nothing will end your resolve to get in shape faster than hurting too much to do it. That just leads to frustration. There will come a time she. You can push yourself as hard as you can, but it takes time.

One last thing to remember is to consider your current health when exercising. If you have had health problems recently, you may need to wait before you start trying to exercise. This will cause you to over exert yourself earlier than you would like, which will also lead to frustration.

Don't do anything too hard to start with.

Don’t do anything too hard to start with.

Start Easy

Just as you want to start slowly, you want to start easy as well. There is no reason to start with a
program like Insanity or P90X if this is the first time you have done any exercise. Those things are tough, and you really need to be used to exercising before doing something like that. Yes, there are people who have never done any type of exercise and picked those things up a d done very well with them, but they are the exception and not the rule.

There is nothing wrong with just trying to get your body used to exercise before pushing yourself as hard as you can. Going for a walk everyday is a great way to start. Another really good program is the Couch to 5K program. It slowly introduces you to running without overdoing it to begin with. It would be a great program to start even if you aren’t planning on entering a 5K race.

Your Heart Rate is the best indicator of how hard you work.

Your Heart Rate is the best indicator of how hard you work.

Start Monitoring Your Heart Rate

I talked in one of my first blog entries about the importance of monitoring your heart rate. It is extremely useful when you first get started. Your heart rate is the best indicator of how hard your body is actually working. Keep an eye on it when you first get started. Just because you may not feel a lot of stress on your body, if your heart rate is highly elevated,you need to make sure you don’t push yourself too much harder than what you currently are. If you start going too much harder when your heart rate is elevated, you will quickly tire out.

Getting worn out is one of the main reasons people stop exercising. The line between working too hard and working hard enough for your exercise to be effective is very fine. At the beginning, it’s probably a safer bet to go easier than you think you should than harder. You have stay motivated, and that won’t happen if you are too worn out shortly after you start.

I hope you have a great day ladies and gentlemen, and may all of your fitness dreams come true!

Justin

Fitness Update: 2/27/13

Posted: February 27, 2013 by Justin M. Strawn in Fitness Updates
Tags: , , , ,

swagExercise: Insanity Max Interval Circuit

Calories Burned: 1,059

Total Calories Burned for the week: 1,059

Weight Watchers Daily Points Used: 42 of 42

Weekly Points Used:  5 (30 left for the week)

Activity Points Used: 0

Activity Points Remaining: 12

Successes: I did well with my meals. I ate what I planned for meals, so that’s good.

Failures: I discovered White Chocolate M & M’s yesterday. This is good and bad. It’s good because I love white chocolate and M & M’s, so they combine to make one of the greatest candies known to man. It is bad because, well, I have no will power. I didn’t eat TOO many, but more than I probably needed to

Outlook for today: Nothing on the horizon that I am aware of that could throw me off, so it should be a pretty good day

My workout this morning was Insanity Max Plyo Circuit. The exercise movements are getting cleaner, but I am noticing one minor problem. I have some small cuts on the bottom of my toes that have developed from all the rubbing they do on the carpet when doing Insanity. I started to put a moisturizer on there this morning to hopefully help with that. I still work just as hard, but it does make it more difficult.

My goal for today is to stay on track and do what I am supposed to do. Have a great day ladies and gentlemen, and may all of your fitness dreams come true!

Justin

SnoopyBeginning Weight: 194.2

New Weight: 195.2

Weight gain or loss: +1.0 pounds

Total Weight Loss Since January 1, 2013: -4.0 pounds

What went right, what went wrong

The week went pretty well for me. Monday through Friday, I stayed within what I had planned. The weekend was my undoing. I munched a lot and really didn’t track what I ate very well. I am pretty certain that is where the extra pound came from.

The one thing I am considering with the small gain this week is that I have gone from strict Insanity workouts to a hybrid workout of Insanity and P90X. That means I have gone back to weight lifting. When I was doing P90X by itself, I had some pretty wild fluctuations with my weight. If the added weight lifting adds a significant amount of muscle, my weight may not go down much, or it may actually go up. That doesn’t mean I need to stop doing it. It means I need to pay close attention to my body and see how it changes.

Speaking of the hybrid workout program, this was the first week that I got a complete week in. If you are wondering what exactly I am doing, this is what I am striving towards.

  • First Four Weeks
  1. Monday – P90X Chest and Back
  2. Tuesday – Insanity Max Interval Circuit
  3. Wednesday – P90X Arms and Shoulders
  4. Thursday – Max Plyo Circuit
  5. Friday – P90X Legs and Back
  6. Saturday – Insanity Max Cardio Conditioning and Insane Abs
  7. Sunday – Insanity Max Interval Sports Training (This is one I just try to get in, if I don’t I won’t try to make it up)
  • Second Four Weeks
  1. Monday – P90X Chest, Shoulders, and Triceps
  2. Tuesday – Insanity Max Interval Circuit
  3. Wednesday – P90X Back and Biceps
  4. Thursday – Max Plyo Circuit
  5. Friday – P90X Legs and Back
  6. Saturday – Insanity Max Cardio Conditioning and Insane Abs
  7. Sunday – Insanity Max Interval Sports Training (This is one I just try to get in, if I don’t I won’t try to make it up)
  • Third Four Weeks
  1. Repeat the first four weeks, this time only doing it for only two weeks this time around.
  2. Repeat the second four weeks, this time only doing it for only two weeks this time around.
  3. Between each round, I will do Insanity Core Cardio and Balance for the week to recover.

Goals for the week

1. I want to get back into the swing of things with weight lifting. I was so focused on lifting big the first time around with P90X, that I paid less attention to my form then I should have. I need to do better with my form, even if it means lifting lower weights.

2. I should do okay with my eating, but I do need to be careful this weekend. It is Easter weekend, and we are headed to my in-laws for the weekend starting Thursday. It’s great for us to relax, but sometimes I relax my discipline when I eat when I go there.

3. Just pay attention to the way my body reacts to the reintroduction of weight lifting. Adding weight to my body isn’t a bad thing so long as it is muscle. That being said, I also have to pay close attention to the way I eat because if I eat poorly all week and my weight goes up, then it probably isn’t muscle/

Have a great day ladies and gentlemen, and may all of your fitness dreams come true!

Justin

Fitness Update: 2/21/13

Posted: February 21, 2013 by Justin M. Strawn in Fitness Updates
Tags: , , , ,
Truth.

Truth.

Exercise: Insanity Max Plyo Circuit

Calories Burned: 942

Total Calories Burned for the week: 2,951

Weight Watchers Daily Points Used: 42 of 42

Weekly Points Used:  5 (22 left for the week)

Activity Points Used: 0

Activity Points Remaining: 35

Successes: I did well with my meals. I ate what I planned for meals, so that’s good.

Failures: I’m munching pretty mindlessly right now, all under the excuse that it is my birthday this week. More specifically, my birthday is today! It’s probably going to be a rough week in terms of what the scale says, but one bad week won’t kill me.

Outlook for today: We are going out to eat barbecue tonight since that is by far my favorite food on this planet. I’m trying to be pretty reasonable throughout the day, that way I don’t have to worry too much about what I am eating tonight. I’m going to give myself a little bit of a break, but I don’t want to just completely kill the past 6 weeks in a seven-day span.

My workout this morning was Insanity Weight Training. There are certain moves that have become pretty easy, and certain ones that are still really tough. I am thinking of upping my weight on some of them, but that will require getting some new hand weight bars. It’s always hard to know when to go up in weight on weight training.

My goal for today is to enjoy myself. It’s my birthday, and I do want to be sensible, but I also don’t want to be constantly thinking about how many calories or points something is. To do so I mapped out what I plan to eat just so I can have that taken care of and not worry about it the rest of the day. Have a great day ladies and gentlemen, and may all of your fitness dreams come true!

Justin

Get Healthy, Not Skinny

Posted: February 20, 2013 by Justin M. Strawn in Encouragement
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Exercising and eating right is about being healthy, not being skinny.

Exercising and eating right is about being healthy, not being skinny.

Our society is obsessed with weight. I wish I could say it was obsessed with health, but that wouldn’t be true. If it were true, I wouldn’t be writing this blog post because that would be a good thing to be obsessed with. Unfortunately, with the way our society projects what we deem to beautiful is often an unrealistic, unachievable, and on too many occasions, unhealthy body weight. So how does one overcome it? There are some things I believe you can do to make sure you don’t cave in to the pressure that society puts on so many people.

Confidence

Confidence is such a funny thing. It can come from different areas for different people. One person can draw tons of confidence from their family, while another may draw a lot of confidence from athletic competition. I have often talked about how exercise is a great confidence builder for me. Regardless of where it comes from, the one place it doesn’t need to come from is the number that pops up on the scale. It can come from how healthy you feel, but health and weight aren’t always interchangeable. Your weight is only one part of having a healthy body, there are a lot of other factors that determine your health level.

Scale Obsession

It’s good to know your weight. It’s not good to use it as your sole basis for your health. One of the hardest things to do for someone who is trying to lose weight is to transition from looking at the scale to looking at how you feel to determine your health. You also have to use a little bit of common sense. If you eat a whole bunch of fatty foods over the course of time, you know you won’t be as healthy as you should be. If you are eating right, and exercising regularly, don’t just assume that you aren’t getting healthy if the number on the scale isn’t coming down. You could be adding muscle to your body, and it has been well documented that muscle is much heavier than fat. I’ll admit that I struggle with this as well, but I am better than I used to be.

This is not a look to aspire to.

This is not a look to aspire to.

Ignoring Society

There are a lot of good things about society, but the way we portray beauty and we perceive as beauty is detrimental. There is no reason that women who are around 6’0″ tall should weight around 100 pounds. That’s ridiculous. Being thin is something that most people want. That is a healthy goal. Being skinny is typically having too little weight. There are a number of health problems that you can acquire by having too little weight. I’m not going to go into them, but it’s just not a good idea. If you’re not happy with your weight, please ask yourself what about it that makes you unhappy. Don’t try to make your happiness dependent upon what someone else says or thinks. That’s good advice for all areas of your life, not just your weight. There are lots of reasons I can think of to be unsatisfied with your weight (diabetes, knee and back issues to name a few) but because someone tells you that you need to lose some weight that doesn’t have the letters Dr. in front of their name should not be one of them.

Healthy and skinny are not synonyms. It’s great to have goals that put you on the road to living a healthy lifestyle, but starving yourself to reach a certain weight is far from healthy. Don’t get your sense of worth from your weight, fashion or any other place that is ultimately insignificant.

I hope you have a great day ladies and gentlemen, and may all of your fitness dreams come true! (as long as they are healthy goals)

Justin

Fitness Update: 2/20/13

Posted: February 20, 2013 by Justin M. Strawn in Fitness Updates
Tags: , , , ,
Truth.

Truth.

Exercise: Insanity Max Interval Circuit

Calories Burned: 1,126

Total Calories Burned for the week: 1909

Weight Watchers Daily Points Used: 42 of 42

Weekly Points Used:  5 (27 left for the week)

Activity Points Used: 0

Activity Points Remaining: 23

Successes: I did most things right. I ate what I planned for meals, so that’s good.

Failures: We have something in my family called the Wofford Sweet Tooth. My grandparents’ last name is Wofford on my mom’s side, and everyone in our family, especially the men, crave sweet stuff. I had some M&M’s when I stopped by Target to pick up some things. I also had A LOT of Rice Krispies Treats that my wife made to put in my son’s lunch this week (I didn’t eat them all, and he still had plenty for his lunch if you were wondering).

Outlook for today: February is always tough once Valentine’s Day hits, and it is proving to be true again this year. I just have to avoid the temptation.

My workout this morning was Insanity Max Plyo Circuit. I continue to improve with each workout. I’ve decided to stop killing myself by trying to do everything at the same speed that they do it, and just go at a speed that I can get it done. I’m getting more reps in as a result, my form is improving, and my calorie burn is increasing. I burned another 942 on this one this morning, compared to just under 900 last time I did it.

My goal for today is to just continue to monitor what I eat and control the cravings. I need to make good decisions at every turn because I probably won’t be as good as I should on Thursday for my birthday dinner or when we have cake and ice cream. Pretty much the same as yesterday. It’s becoming a theme. Have a great day ladies and gentlemen, and may all of your fitness dreams come true!

Justin

Fitness Update: 2/19/13

Posted: February 19, 2013 by Justin M. Strawn in Fitness Updates
Tags: , , , ,
The number of calories I burned doing Insanity this morning.

The number of calories I burned doing Insanity this morning.

Exercise: Insanity Max Cardio Conditioning

Calories Burned: 783

Total Calories Burned for the week: 783

Weight Watchers Daily Points Used: 42 of 42

Weekly Points Used:  12 (37  left for the week)

Activity Points Used: 0

Activity Points Remaining: 10

Successes: I stayed on track and made a really good choice by having a relatively healthy omelet for dinner last night.

Failures: Ready for all of the Valentine’s candy to be gone because I am eating way too much of it.

Outlook for today: There is less candy to be consumed, so that shouldn’t be as big of a deal as yesterday. Other than that, just do what I am supposed to.

My workout this morning was Insanity Max Interval Circuit. The picture is what I actually burned this morning. It’s the most I have ever burned during a workout. Now that I am more familiar with the workout routine, and also because I am getting stronger, I can push myself a little harder. That in turn means I will burn more calories. It’s good that I can burn more calories, but I still have to feed my body appropriately or else it will mess up my metabolism. I need to eat about 2500 calories today to keep my metabolism going, and they need to be relatively spread out. The lesson? If you exercise REALLY hard you can eat a sizable amount and still lose weight!

My goal for today is to just continue to monitor what I eat and control the cravings. I need to make good decisions at every turn because I probably won’t be as good as I should on Thursday for my birthday dinner or when we have cake and ice cream. Have a great day ladies and gentlemen, and may all of your fitness dreams come true!

Justin