Wow, this challenge is really starting to fly by. Less than a week to go until the end of this challenge and the beginning of a new one. Today I did some weights in the morning, and yoga in the afternoon. Yesterday was yoga in the morning, and pushups in the evening. Tomorrow is yoga in the morning, followed by weight training. Looking forward to it!
After a really inspiring Refresh Philly last night, I recommitted to this challenge. Recommitted to “really” doing this. I haven’t missed a daily workout, but the last few days were kind of weak.
Today: Got to the gym at 6:40am and did a quick focused weight workout, followed by an hour of yoga
Day 9: Wasn’t feeling too good, and only completed half my weight workout
Days 10 & 11: Traveled up and back to NY for training, which meant getting up at 5:30am, and getting home at 8:00pm. I did pushups each day as my workout. It wasn’t crazy or intense, but was enough that I still felt engaged in the 30 day challenge.
Day 12: Morning yoga at the Sporting Club. Ahhhh. It felt really good and helped recuperate from sitting on my butt for 15 straight hours the past 2 days.
Day 13: Soooo sleepy. Really just unmotivated Sunday. I did 15 minutes of yoga at home in front of the TV. No, it wasn’t a yoga show I was watching. I just did a few sun salutations while Jim slept on the sofa next to me, watching a movie.
Day 14: More pushups. I got to work early to catch up on what I missed last week, and to prepare for sprint review – which meant no morning workout. I ended up doing pushups again at home! Oh no, where has my commitment to the challenge gone? Luckily, last night was Refresh Philly, and I had an opportunity to plug the eCity Running Club, along with my wellness challenge companion, Phil Thomas.
I did “Gentle Vinyasa Yoga” at 7:00am today with Kate. What a great way to start the day. I actually got my clothes ready last night, and was at the gym by 6:15 this morning. I got to spend 45 minutes relaxing, drinking coffee, and reading Ken Schwaber’s Agile Software Development with Scrum. After yoga I spent 10 quality minutes in the steam room focusing on my breath. By the time I showered and got to work, I was ready to curl up for a nap.
The one issue I’m finding with all this daily exercise is that my appetite seems to be outpacing my workouts. I find I need to eat before I workout, and by the time I’m done I’m completely ravenous. I’ve gained 2lbs in the last week. It’s not horrible, and can come off just as fast as it went on, but I’m concerned that this will be a trend. I would love to know how other people manage their appetites when they are beginning a new workout routine.
Today’s workout was Vinyasa Flow Yoga at The Sporting Club, 10:00am with Sarah.
Most of my experience with yoga has been power yoga, and this is one of the first classes I’ve taken where it’s gentle, stretching yoga. I’m a little conflicted about it. I’m doing this 30 day challenge, but coming to terms with not having to kill myself every workout. The last 2 days of yoga have been really nice, and were much needed. I also found myself much more aware of my posture as I went about my business today. So it leaves me asking, what is this challenge really about for me? Just showing up is a huge part of it. I was really careful in stating that the challenge is about GOING to the gym every day. What I do when I get there is totally up in the air. It’s about making this an integral part of my life. Like walking or breathing, I just do it without thinking. There is no justification or rationalization. I just go.
Today is day 5 of the 30 Day Wellness Challenge. I’m at Cosi across from the gym. My plan is to hit the 10:30 yoga class at the Sporting Club. I’m pretty sore from the last couple days. I just want to take a couple minutes to document my workouts this week:
7/18 Sunday: Ran at Valley Green – 5 miles
7/20 Tuesday: Ran with eCity Run Club – 2.75 miles
7/21 Wednesday: Ran on Treadmill – 3.1 miles
7/22 Thursday:
Giant sets – each group of exercises performed without rest. 90 second rest between Giant set 1 and Giant set 2
4 sets of 8-10 reps
Giant Set 1
Squats: 30lbs x 10 reps
Lunges: 17.5lbs x 8 reps
Upright Row: 30lbs x 10 reps
Giant Set 2
Ballet Squats 16kg x 10
Deadlifts: 8kg x 10
Kettlebell Overhead Press: 8kg x 8
7/23 Friday
Giant Set 1
Wide stance squats: 25lbs x 8
Lunges: 15lbs x 8
2 arm bent over row: 25lbs x 10
Dumbbell Flys: 15lbs x 10
Giant Set 2
Bent over Lateral Raise: 12.5lb x 10
2 Leg Calf Raise: 50lbs x 13
Hammer Curl: 20lb x 10
Lying Tricep Extension: 25lbs x 20
Total Running Mileage: 10.85 miles
Total Reps: 468
Yoga: 1 hour
Miles Biked: 24
I’ve been pretty curious about the TRX classes at the Sporting Club. My plan is to hit the 30 minute class next Thursday at lunch. Looks like it’s been getting some publicity!
Here’s a list of all TRX classes in the area on PhillyMag.com : Be Well Philly
I’ve embarked on a 30 day wellness challenge. I’ve always thought my greatest roadblock in getting (and staying) fit is a lack of consistency. This past year has seen great improvements, but I’m still battling the same issue. 10 or 12 days go by without me partaking in any physical activity. I’ve finally identified that the issue is not consistency, but integrity. If you ask me, I would say that I’m very committed to my fitness, and it’s a top priority. But when the alarm is going off at 5:30, 9 times out of 10 I’m hitting snooze, and going back to sleep.
It’s gotten worse lately. I hit on a solution that seems to be working. I got together with a couple friends and proposed a 30 day wellness challenge. The details are personal to each of us, and my particular challenge is to go to the gym 30 consecutive days. We have a phone call each morning on a free conference line where we call in and declare what we will do that do in the world of health. So far, so good. I’ve been to the gym every day for the past 4 days. I’m really excited about it.
I think this is more than just holding each other accountable. It’s creating something from nothing, then living into that. It’s giving me a chance to be someone I’ve never been. A person that goes to the gym every day.
Day 1: Ran 2.75 miles with the eCity Interactive Running Club. Went to the gym, sat in the steam room, and showered
Day 2: Ran 3.1 miles on the treadmill
Day 3: Lifted weights (see the Body Sculpting Bible for Women)
Day 4: Lifted weights
We can all relate to the standards and ideals we create around the foods we know we *should* be eating. We beat ourselves up when we make choices that we know aren’t helping us reach our goals.
I’ve discovered the secret to dieting without letting it take a toll on my self-esteem and emotional well-being. Anytime the word “should” enters my thoughts, it’s because I have some ideal that I’m not living up to. This is not earth shattering news. The question then becomes, how do I not let those “shoulds” rule me? How do I create a vision for myself and what I want to be, without it centering on what I think it should be? It almost seems impossible.
But it’s not.
If I dig deeper, there are principles and values under those standards. There exists beautiful and complete guiding themes that create those ideals.
I took some time and considered this -
“What standards and ideals do I have around diet?” (these are the shoulds and shouldn’t)
I shouldn’t eat sugar
I shouldn’t eat white flour
I shouldn’t eat too many carbs
I shouldn’t eat too much dairy
I should eat more raw fruits and vegetables
I should eat less
I shouldn’t eat after 7:00
What principles and values do I have around diet? (These are things that have intrinsic value)
Nourishment
Nutrition
Life
Vitality
Energy
Togetherness / Connectedness
Community
Family
Longevity
Relaxation
Comfort
Tradition
Being Present
What I’m learning is that when I look at my diet from a place of standards and ideals I can never experience myself as whole and complete. When I view my diet from my principles and values I can experience myself as whole and complete. The standards and ideals I’ve set are vague and restrictive. I can experience no freedom or sense of empowerment while living in that.
The challenge I’m setting for myself this week is to view my diet from my principles and values, and observe the impact this has on myself.
Reps: 12 – 15
Sets: 2
Day One
Back: One-Arm Rows
15lbs x 12 reps
15lbs x 12 reps
Chest:Machine Press
30lbs x 15 reps
30lbs x 15 reps
Shoulders: Dumbell Shoulder Press
15lbs x 15reps
20lbs x 12 reps
Calves: Machine calf raise
110lbs x 15reps
110lbs x 15 reps
Biceps: Seated Bicep Curls
10lbs x 12reps
10lbs x 12 reps
Triceps: OH Tri Ext
15lbs x 12 reps
15lbs x 12 reps
Thighs: DB Squats
20lbs x 12 reps
20lbs x 12 reps
Hamstrings: Deadlifts
20lbs x 12 reps
20lbs x 12 reps
2 sets each, 90 second rest between each exercise
One arm rows: 16 x 20lbs, 15 x 20lbs
Pushups: 12, 10
dumbbell shoulder press: 15 x 12.5lbs (felt light), 12 x 15lbs (felt a little heavy but manageable)
one leg db calf raise: 15 x 20lbs, 15 x 20lbs
dumbbell curls:14 x 15lbs, 15 x 15lbs
overhead tricep extension: 15 x 15lbs, 10 x 15lbs
