Scenario: Happily going through your workout routine. Loving every minute of it without a care in the world. Then BLAM – curveball from life and now you haven’t worked out in too long and can’t figure out what to do next.
Have you been there? I certainly have and I’m there again right now. My move is way more of a disruption then I predicted it would be, ugh. I have been busy until late in the evening every day, which means I’m not getting up early to workout. I am trying to bust my butt to get the new place unpacked so this week is the last week of this mess. I have mentioned this before – I don’t do well in life when I’m not exercising. It makes eating right a MUCH bigger struggle then it normally is for me. I am doing a lot of moving – cleaning, moving boxes, lifting things, unpacking, ect. I haven’t sat down much at all. But that kind of movement is different than an hour of Combat, know what I’m saying? Long story short – I’m at the point where it’s been a week since my last workout because I have only taken one day off work this whole time, so it’s been late hours packing and unpacking and moving.
Here is a handy checklist I have created for anyone else who is wondering when it is worth it to start a program over versus just picking up where you left off:
1. Has it been more than two weeks since your last official workout?
2. Was your break due to injury?
3. Have you been inactive during the break (meaning little to no physical activity outside of normal everyday tasks)?
4. Are you in month 1 of your program?
5. Do you feel that your fitness has decreased at all?
If you answered more yeses then nos….you have two options – start over (which if you are in the first few weeks of a program is easy to do without losing much) or repeat a lower intensity week (go back to month one, weeks 1 or 2 and repeat that. see how you feel and go forward from there). And if you answered yes to question 2, you should automatically start over. Why? Because you start to lose fitness within one to two weeks of stopping exercise. Yes, 7 days off of exercise will literally set you back in physical ability. So this means that if you have been inactive or doing mostly nothing you are actually getting a little weaker/slower then you were before. With the 60-90 day programs (all of them..not just Beachbody), the intensity tends to build gradually over the weeks. When you take time off and lose fitness, your body recognizes that change, but your brain doesn’t. Your brain is going to want to go balls to the wall and kick butt…but your body is not ready for that like it would have been with no break. So you may end up injuring yourself, which does no good to anybody.
Obviously this checklist is short and there are other things that come into play – your beginning fitness being the main one. If you are already someone who has lost a ton of weight and are in great shape – you may just need the one drop back week to get back into the swing of things before going back into the program. If your program is Combat or TurboFire or P90x, you can probably get away with just a few shorter workouts, because the intensity of the workouts is very similar. Something like INSANITY – I would start that month over at a minimum. If you are injury prone, definitely be careful. I have horrific knees, so if I were doing INSANITY right now, I would most likely start over so I can build up again. Combat I’m less concerned because the program is inherently low impact.
So what am I going to do? I am going to start over with Combat. By the time I get to a point where my living room is free and clear (and so it’s clear – I’m going from a whole basement to workout in to a living room of a 1 bedroom apartment…so that’s why it’s taking so long) it will most likely be this weekend – almost 2 weeks of not doing a workout. I am going to try to get to the apartment gym…but with work and moving stuff left…it’s unlikely. So I would like to do at least the first week of Combat over with the shorter workouts. Well I was only finishing up week 2 anyway…so if I’m going to do week 1 over, I might as well just do the whole thing. And I’m totally good with that. I like the fresh start idea a lot, it’s something that I thrive on.
Finally through the packing and into the unpacking phase of moving. How we got so much stuff….I can’t figure out. I have been throwing a lot of stuff away though….new start clean start kind of thing. That’s why posting is a little slow lately…I just haven’t been really doing much except trying to stay on track, exercise when I can (and where…box jumping is today’s activity, lol), and trying to get this new apartment livable.
So today, I thought I’d share some of my favorite fitness/health links. Please share some of your favorites in the comments too, I’m always looking for more good resources.
Michi’s Ladder – very good resource if you are trying to start eating clean. It works pretty easy. Figure out what tier your foods are in and try to swap out a tier 1 or 2 item for your tier 3-5 items. It’s not a diet – it is a clean up your eating plan.
Daily Hiit – used to be BodyRock. I started with this and UFC Trainer on XBOX in January 2011 at 300 lbs. No, I couldn’t do everything and yes, there are probably better workouts to start off with that would have given me faster results because I was so big and out of shape there was so much I couldn’t do. But I was SO pumped up and motivated after finding out about BodyRock and so wanting to start that I just jumped in and did what I could do. This is what happens when you just wake up and decide to go forth and do something on a whim. Anyway, long story short – I owe a lot to this program because it got me moving and starting the weight loss process. A lot of the early posts on this blog are breakouts of my BodyRock workouts.
Fleur Meets Fitness – This blog has served as many a motivating moment for me. Fleur is a Australian girl who lost a ton of weight in a very short amount of time. It’s motivating for me because it’s a story of what you can do if you really put your money where your mouth is. You can do pretty much whatever you want to do if you decide it’s your #1 priority.
Truly.Into.Fitness – I just like reading about the lives of people that change their weight. And apparently aren’t from the US, lol! Jess is French Canadian and is living the dream – lost the weight and became a personal trainer. Motivation in leaps and bounds.
Team Beachbody – Great resource if you are doing a Beachbody program for sure. Also if you just want recipes and a fitness community. I use the message boards a lot, especially to research a program. I spent a TON of time on the message board before deciding finally to take the Ultimate Reset and I still check the forum a lot.
Don’t forget this month’s deals:
1. P90x and Ultimate Reset deals end on March 31st. Don’t miss these awesome deals if you want these programs!
2. Shakeology greenberry and chocolate (non-vegan version) go up in price by $10 a month as of April 1st. Order on HD this month to lock in the price for life.
3. Challenge pack or Shakeology HD orders this month get a free Shakeology shaker cup! 🙂
Being from Michigan I still get a kick out of the fact that this little bit of snow means the entire WORLD in the DMV area shuts down!
So I’m going to take this day to catch up on some work that I am behind on from being so busy this week, do a little laundry, do a little packing, and do a little work on my Beachbody business.
Also I wanted to let you guys know that if you sign up for a challenge pack
this month, you get (1) this discount on the Shakeology for life (2) a bonus Shakeology shaker cup (3) and me as your coach for one on one support via text/email/Facebook/Instagram – all of these, none of these, whatever you are looking for. Why a challenge pack? Because you get the meal plan, the Shakeology, the workout program, and the one on one support for one discounted price. It’s a good deal and one of my favorite discounts that Beachbody does. Pile on the current discounts on P90x and the Ultimate Reset
this month (both end on the 31st)…and you can really save some money going forward on your healthy journey. Questions? Email me at firstname.lastname@example.org
. I want to help at least 5 people…hopefully more…with their health journey this month. Do you need a little help and support? Let’s team up together and work on our goals!
Okay, so if you read my blog regularly or follow me on instagram (@healthyengineer) you know that I haven’t really been all that excited about my P90x journey so far. I LOVE the workouts…but I am not getting the results I should be getting 30 days in. Maybe I’m not lifting heavy enough. I don’t honestly know. I have really no clue since I have seen people shrink with this program. The only thing I do know is that me +P90x right now aren’t working out so fantastically.
For a while I was determined to push through it. I thought that since I made this commitment that I would be a failure if I quit the program. I thought that I wouldn’t be giving it the good old college try and it would be unfair to not give it the full 90 days. But then I started realizing that honestly – who gives a damn. Really. My goal here isn’t to best any program but to get in the best shape and health I can get in. And if a program isn’t giving me what I need, then I need to stop and re-assess.
I realized that it was this thinking – that I’m quitting or I’m failing – that has been something I have struggled with for YEARS with weight loss. I have the wrong mentality. It’s not quitting, it’s fixing or re-adjusting, or just doing something new because I want to do something new. This isn’t a 90 day mission to lose weight, it’s a rest of my life mission to be better for myself. So that means that if it’s broke I need to fix it. Because if I don’t fix it, this P90x feeling, then will I be able to give my all for the next 60 days? Did I miss an opportunity? Exactly.
So with all that said – it’s time for a change. I scoured the internet and found a basis for a new program – a INSANITY ChaLEAN Extreme TurboFire hybrid
. What? Yes. I have owned ChaLEAN Extreme for years and never actually done the program because I never had the weights for it. Then once I did I was just kind meh on the program. Recently I’ve seen some amazing results from my teammates that have been awesome and have me re-thinking it. What I didn’t realize was that those workouts are shorter – most under 45 minutes, which is also a plus because I would get to sleep in just a little more than I do now. I already adore INSANITY and TurboFire as you know, so I feel like this is an opportunity to add in the weights but still get the cardio I think I need right now. I never thought of combining these programs like this at all.
So the plan is to take this schedule and stick it on the wall and start this tomorrow. I’m going to do this like P90x – give it 30 days and see. I believe that I will know relatively quickly – I did with every program so far – if it’s going to be right for me or not. I’m excited for this but a little nervous since it’s got some hard hard cardio days. I will keep a log here of course and let you guys know how I like it!!
Posted a little video on my thoughts on my challenge. My focus areas for the week are discussed in the video this week instead of me writing them out 🙂
Also please let me know if there are topics you would prefer I vlog about instead of blog about! Or blog about instead of vlog about. I’m still figuring out what I want to do, but I do like the weekly video check in right now.
Leave me a comment here or on my video on you tube with your answers to my questions about workouts too, I would love to hear from you!!!
It’s been 7ish days so here is my photo update!
|Left on both photos is the older picture if you can’t tell….
I’m actually pretty shocked. My weight has gone up, I feel like I haven’t lost a thing, I feel BIGGER. So this is also a “this is why we take photos” post too I guess. I was actually sitting here before doing the side by sides thinking that it was time to re-vamp my whole P90x effort or possibly stop P90x and start doing a mostly cardio focus again because it was doing nothing at all for my body and I wasted a whole 3 weeks before figuring that out. I guess it is doing something, I just couldn’t tell.
I will be shooting a video tonight about the challenge and some of these P90x feelings tonight. I have been very busy thinking about what I should do/if I should do/what is RIGHT for me a lot…I’m sure I’ll figure it out soon.
Doesn’t it? The first 5 days of February have been pretty annoying, not going to lie. I have that feeling that everything I do is wrong, have you had that? It probably is a combination of hormones and work and life. I am feeling very stuck lately and while I can give myself a challenge in weight loss to get moving, I’m not sure I know what to do for other things to jump start them.
Part of this is the fact that it’s that special time of the month (sorry boys) and I have massive cravings. I am trying to get through it. I made healthy nachos for the super bowl and that was a good substitute for junk. Just took a layer of real fresh tortilla chips and pilled on refried beans, ranchero beans (some random organic can I found at whole foods, lol), fiesta cheese, and a TON of onions and red/yellow/green peppers. A ton. Popped it in the oven for about 20 minutes and then put salsa on top. Boom. Done. But I still want to eat EVERYTHING. I hate my new prescription…this didn’t happen on the old one. Alas it is what it is and I’m trying to work through it. I did have chocolate yesterday…and I really didn’t feel better. I still felt cravings and I felt bad for eating when I KNEW it was just the hormones, not an actual want. I am doing better today and continually reminding myself throughout the day that yesterday was yesterday and it won’t ruin me. I am a firm believer in the fact that ONE day won’t kill you…it’s just one day. But it’s what happens after that one day that determines your success. So I’m focusing on the fact that I know in my heart that one chocolate bar, no matter how large it is, won’t make me a size 26 again. I also missed my workout yesterday after sleeping in after the Super Bowl and I know that really mentally messed with me. I don’t miss workouts often…literally 2x in the last 6 months. And the reason I don’t is because I feel so restless. I don’t even like rest days…I just have gotten into a move it all the time mode lol. Today I attacked P90x Legs and Back with vigor!
The other thing is that I am really really focusing on my career and my future lately. I am focusing on finding training and learning opportunities to make me a better engineer and a better project manager. I have not been doing as well at that as I should over the last few years…which I have been disappointed in myself with. I have been focusing on the work – which I should of course – but I also need to focus on how to make myself smarter so I can do the work better. I’m adding that as a goal this week to my weekly goal writing session – I literally JUST decided that. That will be my jump start. I need to stay on top of what is new in the project management industry…that will help me not only at work, but in my LIFE lol. If that doesn’t get me unstuck I really don’t know what will. I already am reverse engineering that goal…this makes me excited.
In general though – I do just need to start doing the woosah a bit more. The last 2 months I have been go go go. Life changed a LOT in November when the man finished his job assignment in Tennessee and I don’t think I’ve really had the break I need to deal with that. Deal with it sounds wrong…more like process it. Yes, that’s it. I need to process how my life changed while he was gone and how it’s different now that he’s back. I was so busy soldiering on through the summer/fall while he was gone…I don’t think I have changed gears back into a more relaxed life. It’s time to start really doing that and start mentally getting out of get through it mode and get into the living life mode.
Morning everyone 🙂
Woke up bright and early this morning to get the stats and pictures done before my workout. It was cardio day, which is one of the shorter days, so I had a little extra time 🙂
First up the pictures. So the jeans go on and zip up. But as you can see- they are not ready for prime time yet. Too much muffin in the pan for me and I have too much junk in the trunk for these to leave my house…
And here are the stats:
R arm: 15.5
R thigh: 30
This is my starting point this month…I am so excited to see how these numbers change. That leads into the challenge this week, which is to PUSH. One of the things that is very different with P90x than I am used to with cardio only challenges or a classic weight lifting program (where you are in a gym in a rep based program instead of a time based lifting situation) is that I have had a harder time figuring out how to push and get results. I think I am starting to figure that out because I’m pretty sore today from yesterday’s chest and back + ab ripper x workout. And I need to continue it and really push. It was easier to figure out the push level for chest and back because it’s push ups and pull ups mostly. It will be harder for shoulders and arms tomorrow but I am determined to figure it out. It also means for cardio, sometimes not listening to Tony’s cues (this means you Kenpo X) and going at a speed and pace that gets me that hot sweaty mess look that I want. If the goal is to move the dial, then the plan has to be intense enough to get the results I need. So let’s go!
What is your area to PUSH in this week? Leave it in the comments 🙂
It’s time for a new challenge for me! You guys know how I am – I like challenges and I like to make up imaginary deadlines for said challenge. This month I thought it was time to bring back the monthly challenge instead of the program challenge only. What is the challenge? Watch the video and see 🙂
I am a dork and I’m nervous you all will think I am super crazy so please be nice 🙂 Apparently according to one of my besties who previewed this for me – it’s exactly how I am in real life…oye, lol! I will do more videos over the next month on this challenge and other things!
I will post my pictures and measurements and weight tomorrow on the 1st. If you are joining me please let me know! I will use #operationsize16 on Instagram and Twitter on my related posts. I will post a focus area for each week of the challenge with specific goals for what areas I need to hit that week. That will also go up tomorrow. I’m excited, I love a good PUSH goal for a month in order to get me motivated.
I think that’s it for setting up the challenge. Talk to you all soon!
The description of Kenpo X by Beachbody is this:
“Kenpo X was created to give P90x users a high-intensity cardiovascular workout packed with lots of punching and kicking combinations to improve balance, endurance, flexibility, and coordination. During this workout you’ll learn some of the most effective ways to defend yourself, while at the same time getting your body in peak condition.”
The description of Kenpo X by Kim after doing it twice is this:
Okay. I LOVE P90x so far. I really do. All the workouts are so different and focus on different areas of the body that I can already tell it will be one of my favorite workout systems. But Kenpo X?
I don’t hate it…I just don’t get it for it’s placement in the program. It may be the fact that I started this pretty much right after finishing INSANITY, but this workout is not high intensity. My heart rate only jacks up during the breaks when you do all the jogging and jumps. And then it’s back down, quickly. Again, I know my cardiovascular strength is pretty good after insanity, but I read about people burning crazy calories and feeling wiped out and I just can’t figure out how to get myself there. I can totally see this as a fantastic beginner workout, I think it would have kicked my butt at 300 lbs. But for an extreme workout program like P90x, I find it lacking. Most of the workout is just too low impact and stationary for it to really get me going. I barely break a sweat and can keep my sweats on…which is weird. For most of my other cardio workouts I’m out of the sweatshirt by the end of the warm up and mostly down to a sports bra by the cool down. This one, nope, I just am not ever uncomfortable.
Since the next day is rest and stretch and there are only two cardio days to begin with – it just is starting to feel like a waste of a cardio day. I was so tempted to reach for INSANITY or Turbo Fire this morning…I doubt next week I will be able to resist. I really want my cardio days to kick my butt so I don’t know if this is really getting me max results that I want from P90x.
Anybody else struggle to get a good cardio burn from Kenpo X? What do you do – grin and bear it for the duration of the program or sub? I’m learning towards making that a day I dig out a different cardio DVD and play around with that right now.