Starting a fitness program, and knowing where things stand...

I've been leading a fitness accountability group on the Team Beachbody website, with a focus on the Focus T25 workout. I first launched the group in August, and while there's been some turnover we have a strong core of about 20 committed people, with new members joining every day.

In the past few days there has been a lot of discussion of exercise modifications. One of the great strengths of T25 are the modifiers which are demonstrated for every exercise. This means that the program is accessible to a wide range of people with a variety of fitness levels.
 
One point that I constantly make is the importance of exercising within your current fitness level. You need to start with your current physical conditioning in mind, rather than the  condition you wish you were in (or used to be in, for that matter). Otherwise, you put yourself at risk of injury (there's no quicker way to derail a fitness plan) or a quick burnout.

Some people's bodies simply don't react well to high-impact work. In that case, modification is the right call. Can't do 10 push-ups? Do as many as you can with good form, them modify to increase the number of reps. When agility drills trip you up, slow the pace down to get the footwork right. Speed will come in time, but good form is key to improvement.

My point is, embrace the shape you're in. You can't wish it away - you can only work off any extra weight through healthy eating and an appropriate exercise program. If you persevere, you will see results. In my Focus T25 group, we've seen some impressive results. Most of these people are using modifications, and everyone is focused on using good form. They've achieved these results by accepting where things stood, then digging deep to take their fitness to the next level.

Getting ready for my 10 day Shakeology challenge...

I don't write much about healthy eating. Like a lot of people, I think we generally eat pretty well, especially when we're at home. I make sure we have fresh fruits and vegetables, I cook mainly from scratch and avoid most processed foods, and my kids are pretty good eaters. All in all, not too bad. That said, I like to eat out from time to time, and when I do I'm not that careful. To some degree, I work out because I like to eat, and I don't want to be constantly restricted. When I was losing weight, I mainly did it through portion control, rather than cutting food categories ( like carbs) out of my diet.

However, in November I'm doing an experiment - I'm going to try and stick to a clean diet for 10 days straight. I've never, ever tried to follow one of the meal plans that come with my workouts. Since I'm now a Beachbody Coach - and I'm actually helping people find the motivation to stick to their programs - I think it's time I practice what I preach.

So starting on November 11, some other coaches and I are leading a "10 day Shakeology challenge". Shakeology is a nutritional shake that I already use. We'll be working with our customers who are either trying the product for the first time, or who want to improve their overall nutritional plan.

As for me, I've decided to follow the Focus T25 nutrition plan that came with my workout package. During the challenge I'll drink Shakeology for one of the five small meals a day called for in the T25 plan. I'll probably aim to eat 1800 calories a day, and the recipes will be made up of good whole foods, leaving out the junk.

This means I'll really need to plan my meals. No more fly by night shopping. I'll need to design them so they are suitable both for me and for the kids. If I eat out, I'll really have to think about the menu and not blow through my calorie allotment. Hopefully the challenge will make me more disciplined in my food choices, which will ultimately benefit the whole family!

Finding your "Why"

In my last post I talked about why I don't look for day-to-day motivation when following a workout plan. I believe that if I'm fully committed to this lifestyle change, my workouts should simply be a part of my day, just like making dinner or finishing a project for work. But I think it's extremely important to identify your "why" - those factors have drive you to start (or continue) a healthy, active lifestyle.

In my own life, changes take hold most effectively when the desired change is incorporated into your sense of self and purpose. When something becomes a part of who you are, it's much harder to leave it at the doorstep. With this mindset, you're far less likely to abandon the change. 

This week I just started a new message board on the Team Beachbody website. Lots of people from my previous accountability group are taking part, along with a number of people just starting out on their fitness journey. So I've asked them - what is your "why"? What moment gave you the kick in the pants you needed to start, and what are your deeper reasons for wanting to make this change in your life? Defining your "why" is a first step to changing your self image and making fitness a permanent part of your life.

I have different "whys" - one was the kick that launched my fitness plan, while other underlying reasons will keep me going for the long term. In my case, a had a rude awakening back in February when I realized that my body image no longer matched the reality. I'd always though of myself as quite fit, and being 5'10" can hide a lot of sins. But I finally had to acknowledge that my clothes were just not fitting right, and that I was no longer in shape. When I saw that Insanity commercial, something told me to get that program. I deeply my body image match reality, so I pushed play every day and haven't stopped yet.

At this point, my weight loss is basically complete, and my "why" has changed. Along with a new and improved physique, my energy level is high, my lower back pain is gone, I feel strong and I'm more agile than I've felt in years. I want to keep this feeling for as long as I possibly can. I want to grow up to be an old woman - who can still chase after my grandkids at the playground. This is my "why", and I'm going to keep working for it as long as I'm able.

 

Motivation is overrated...

Setting goals is an important aspect of any fitness plan. In order to choose the right fitness program, it's important to have some idea of what you want to achieve. Goals need to be concrete and measurable, so you have an objective way to determine if you're making progress, or whether you need to make adjustments to your fitness or eating plan.

Where does motivation fit into this? Motivation is an important factor when you've decide to become fit, be strong, eat healthy goods and set your fitness goals. You should understand what is driving you to want to change your life - and to be sure that your motivation comes from within. Be healthy for yourself first, and the benefits flow to everyone around you.

However - motivation should not be a factor in your day-to-day decision to work out. There will be days when you don't want to work out. You'll feel tired, sore, have a stuffy nose, have a stressful meeting at work - all of which would leave you completely unmotivated to go for a run or push play. My answer - feeling motivated should not be a factor in deciding whether or not to exercise. Once you've committed to healthy living, exercise is just another daily habit - just like taking a shower, brushing your teeth or watching your favorite TV show. Schedule the workout and get it done.

I used to rely on outside motivation to stay in shape. When I was training to run the NYC marathon back in 2005, that race was the driving force behind my running. The thought of stepping to to the starting line kept me going through my 20 mile training runs. I figured I would stay "motivated" by choosing another race to run once NYC was over. I finished the race, signed up for another marathon... then slowly, I started to feel burned out. I didn't especially want to run another 26 mile race (even though I did, seriously undertrained). Gradually, my running lost focus, and eventually I stopped altogether. I was serious about running, but I never fully internalized the goal of staying fit for myself.

I rediscovered my motivation to exercise back in March of this year. By that time I was sadly out of shape, and knew that I needed to make a change and rediscover my self-confidence. That was my motivation to get going - but now, after 7 1/2 months of constantly following a workout schedule, it's become a habit. I don't even think about whether or not I feel like working out. I reschedule, I make adjustments to my day, but those workouts get done. 

Set Goals and Keep Moving Forward...

When I first started doing Insanity back in March, I had one goal - lose weight and fit back into my pants. I figured I had about 10 or 15 pounds to lose. Beyond that, I didn't think much about it - I just put the DVD in on that first day and pushed play.

Most people aren't super fit when they start working out, so general goals such as "lose 20 pounds" or "tone up" seem sufficient. The trouble comes once you're a week or two into the program - maybe the pounds aren't coming off fast enough, or you're struggling with food choices. Suddenly, you decide to skip your early-morning workout "just this once", and before you know it you're back where you started.

When starting a fitness program, it's extremely important to set long and short term goals for yourself. If you have significant weight to drop, visualize where you'd like to be in a year. Set a realistic long-term goal, but then break it down into short-term accomplishments.

For example, aim to lose just five pounds in the first month. Commit to buying fresh vegetables and lean meats. Set a goal of preparing and freezing 10 healthy dinners, so that you don't rely on fast food on those days when the schedule gets the best of you. At the start of each week, look at your upcoming commitments and schedule your workouts accordingly. Stick to the workout schedule religiously. As you achieve one short-term goal, look ahead several weeks and set a new one. If you do this, you'll start to see the results that you want.

Don't forget, there are always ups and downs when working through a fitness regime. There will be weeks when you don't lose any weight, or even gain a pound or two. This can be frustrating, and it increases the risk that you'll give up the plan because it "doesn't work". Don't fall into this trap. When it comes to fitness, the only way to fail is to quit.

If you get into a rut, it's often time to take a hard look at whether you're sticking to your calorie guidelines, eating the right foods and exercising at a high enough intensity. I've written about the Harris-Benedict calculation in the past - please don't forget, as you lose weight you have to keep recalculating your target calories, because they will change along with your body. Reaffirm your goals, but keep moving forward.

If you continue to set goals and follow your exercise plan, eventually you will reach the "end". You'll finish the last DVD workout on the calendar. Or, you've been training for a road race, such as a 10K or a half-marathon, the race will take, place, you'll feel that rush of accomplishment... and then what? A fitness isn't about finishing one program - it means creating a plan to stay fit for life. Because of this, you always need to look ahead to the next workout plan, the next program, the next race. If you're a runner, do a week of recovery running then get another race on your calendar, schedule your training runs, and get going.

If you're a DVD fan like me, set some new fitness goals, and start looking for the right program. I love Beachbody programs, because there's always a workout plan for every goal. A few weeks before your current program ends, look at where you stand, decide what you want to achieve, then work with your coach to find the best program for you. If I'm your coach, you should have my e-mail address - I'll be glad to review the various programs and help you choose the right product for you. (If you don't have an active coach, let me know and I'll be glad to help).

Your fitness goals will change along the way. As you approach your "target" weight, you'll find that you need to adjust that goal, start looking at things like body fat percentage, add in elements such as running or power lifting, or set specific "toning" goals (like increasing your biceps by 1/2" or losing that last 1" of belly fat). Then follow the same process - figure out what you'll need to do to reach that goal, and establish short-term accomplishment which will help you reach it. Even if you're in a maintenance mode, knowing what you need to do to remain at a certain weight or dress size will help you stay on track.

So keep your goals in mind, look to the future - and never forget to plan for the next phase of your fitness journey!

Why do people gain weight in the first place?

Everyone knows that there's an obesity epidemic in the United States. Walk through any shopping mall or airport in America, and the evidence is as plain as day.

One common view is that obese people are lazy, that they'd rather lounge in front of the TV with a pizza box and a beer than get off their duff and exercise. OK - no doubt there are a few people like that in the world - you can always find one or two people to cram into a general stereotype. But in the vast majority of cases I reject that view. Don't get me wrong - at the end of the day, you have to take personal responsibility for your health, find the time to exercise and make healthy food choices. Yet typically, people who struggle with their weight aren't lazy at all. There are a lot of factors at play which can lead down the path to obsesity - I'm going to talk about two which have impacted me personally.

1. SCHEDULING

A lot of people gain weight because they have a million-and-one tasks they have to do each day. No matter the reason - kids, career, juggling multiple jobs, health challenges or a combination of things -  stress stops people from taking time out for themselves. These people are the opposite of lazy - if you're working two jobs, or balancing career and family, or running around all day chasing the kids, it's hard to find the energy to schedule that workout.  If you work late, it's hard to wake up early and miss out on precious sleep.

When lost in the fog of a stressful schedule and overall fatigue, it's almost impossible to accept the fact that exercise ultimately gives you more energy - not less - to cope with the challenges of the day. I freely admit that I fell into that trap, which was why I had 25 pounds to lose when I finally got my act together. I wasn't lazy - I was working, juggling three kids and managing a household. But by denying my body its daily exercise, I allowed my stress to build up - which sometimes made me a grouchy mom and wife. By carving out time for myself and devoting it to exercise, I'm better able to to handle my day to day challenges because I feel confident in my own skin, and I have the energy I need to tackle each day. Once you make a commitment to fitness, the sky's the limit!

2. PORTION CONTROL

This is my nemesis. Over the years, I became a big fan of seconds. When you live in the US, the world is stacked against you in this regard. Want to eat some cereal for breakfast? Don't eat more than a handful, otherwise you'll accidentally eat a 700 calorie breakfast. Want a Caesar salad for lunch? You can easily consume up to 1,000 calories.

It takes a lot of work to figure out what you're eating. Never forget - the calories listed on a package often undershoot (by a lot) the amount of an average serving.  A lot of folks simply don't realize how many calories they're eating - even if they read the nutritional information.

It's important to avoid processed foods as much as possible, so that you know exactly what you're putting into your body. If you have a busy schedule, cook on the weekends and freeze food ahead of time, Learn to love the slow cooker and make healthy stews and casseroles. Keep lots of fresh fruits and vegetables on hand. And when you serve yourself dinner, keep it to one plate.

END THE TREND...

At the end of the day, we're each responsible for our own health and fitness. But it's important not to blame people when they've fallen off the fitness wagon. There's a lot of temptation out there, and a lot of ways to lose focus on staying in shape. Feeling guilty about weight gain is a tremendous waste of energy, and can drain away the motivation you need to make good choices about the future. Take time to find the right workout program for you, make a commitment to follow your chosen workout schedule, and focus on making healthy food choices as you reclaim your health. Some days will be easier than others - and if you veer off track, don't spend any time feeling guilty. Just brush yourself off and recommit to your program. If you'd like to find the right fitness program and aren't sure where to turn, don't hesitate to contact me - I'll be happy to help match you with the perfect Beachbody workout.