Steps That Help Me to Stay Engaged with Fitness

Sunday marked the beginning of Week 4 of my new journey to wellness, and I’m pumped! Here are some steps that are helping to keep me engaged with my evolving fitness routine:

Introduce change gradually. I’ve mentioned before that I find change difficult. Sure, I try a new thing here and there; but I have a really hard time letting go of the familiar, even when the familiar hurts me. And knowing how to intentionally weave change into my life is a big part of the challenge; I have lots of dreams and good intentions, but the process of goal-setting (from inception to follow-through) is a tough one for me; I usually overshoot, and end up discouraged. Since kickstarting my journey to wellness a few weeks ago, I’ve made a point of introducing small changes very gradually. Instead of deciding to tackle a whole bunch of new gym equipment at once, for example, I’ve intentionally made it a point to try out one new piece of cardio equipment each week. And trying something new doesn’t mean I’ve committed to doing it every time I go to the gym; I just want to gradually get comfortable with new ways of being fit. My hope is that I’ll try and enjoy more than if I’d set myself up for a one-day-try-everything-asap fitness extravaganza.

Visualize emotional outcomes. This is a pretty new approach for me. For years, I’ve read tons about visualizing future events: me 50 pounds lighter, and in a bikini, for instance (To which my inner voice would inevitably reply, “Pfft! Yeah, right!”). I’ve read about visualizing how everyone I know will admire me if I’m slim (To which my inner self responds, “That’s not what’s important to me.”). I know that type of visualization was supposed to motivate me; but for me – someone who’s always self-identified as overweight – adopting these kinds of visualizations felt like a kind of self-rejection; these kinds of thoughts really didn’t make me feel good. Recently, I read about using visualization to imagine how it would feel to achieve a desired change; rather than focus on a concrete outcome, like an image, they recommend imagining a feeling. So now, when I picture myself two months or a year from now, I try to imagine how I’ll *feel* as I continue down the road to health and wellness: how light and free I’ll feel, knowing I trust myself to make healthy decisions; how proud I’ll feel, knowing I’ve exercised for the longest stretch ever. “And what if you don’t make it?” that little, fear-filled ego voice inside my head asks me. I imagine being gentle with myself; telling my heart that I’m proud of it for trying, and that it took a lot of courage to put myself out here. I’ll tell my heart that it can never be a failure, and I’ll always stand by it, no matter what; and what relief and safety I’ll feel, just hearing those things from myself. This is new thinking for me; the kind of thinking that will leave me feeling safe, relaxed, and optimistic. I think I’ll take those feelings over the image of an unrecognizable, bikini-clad self any day.

Fitness Update – December 15th

This past week – Week 3 of my journey to fitness – I worked out five times. In addition to my much-loved treadmill routine, I learned how to do the weights at my gym, and I tried a new cardio machine (THE bike). After only three weeks of exercise, I find myself feeling more relaxed, more confident and more optimistic. I’ve noticed that I’m a bit slimmer in the sides, too. This rocks.

Week 4 of the adventure starts tomorrow (i.e., Sunday). My fitness goals for this week are the following:

 

• Do run:walk intervals of 5:2, with the running speed of 5.2 miles/hr. (I’m going to follow the advice of one of my readers, and increase pace, at this point, rather than focus on increasing distance. I followed her advice yesterday, and it almost killed me! But it was a good thing; I pushed through faster run intervals, and came out smiling and relaxed.

• Lift weights 3 times.

• Schedule in my workouts before the start of Week 4 (i.e., before tomorrow!).

Is This What They Call a Runners’ High?! If So, Sign Me Up… for Life!!

Something amazing happened when I went to the gym on Wednesday. Something magical, really… When I got to the gym after work, I was really stressed out. I found myself focussed, like a little laser beam, on all of those aspects of my work that bring me down. Now, don’t get my wrong: objectively speaking, I have a pretty incredible job. But lately, I’ve been battling the sense that I’m in the wrong place, and I’ve felt overwhelmed by my out-of-placeness and unsure of what to do to resolve the situation. So, about twenty minutes into my 40-minute stint on the treadmill, I was absolutely astounded when I realized that my whole perspective had shifted; I knew the problems and questions hadn’t been resolved; nevertheless, I had palpable a feeling of security and wellness that told me life was more than okay. I just couldn’t believe this sense of well-being that washed over me. “Is this what happens when people exercise?!” I wondered, incredulous. I mean, I had never experienced such a thing. If this is one of the benefits of working out, I can understand why so many people want to pound the pavement day after day! Now, how can I keep that feeling all day long? I wonder if there’s a kind of runner’s high that lasts all day…

Fitness Update – December 14th

I’m really surprised at how fast my running is improving. Yesterday, I went to the gym with the intention of doing a 5:3 ratio for my run-walk intervals on the treadmill. I was really surprised to discover that doing a 6:3 ratio was a piece of cake! This week, I’d upped some of my run intervals from 4.6 miles/hr to 5 miles/hr, 5.2 miles/hr, and even 5.5 miles/hr. I’m trying to work on time *and* speed because my first fitness goal – to run 5k in 35 minutes by March – involves both distance and a time limit. When I kept the speed at 4.6 miles/hr, four six-minute running intervals seemed incredibly easy… and even produced some kind of runner’s high! My running goal for this week was to alternate between running and walking at a 5:3 ratio (with the intention of moving to a 5:2 ratio next week). I’m not sure if I should stay with the longer run interval (i.e., 6 minutes at a time at 4.6 miles/hr) or increase the speed of a smaller run interval (i.e., 5 minutes at a time at 5.0, 5.2, or 5.5 miles/hr). Any thoughts or suggestions?

Fitness Update – December 13th

Okay, so, I’m loving the running routine. This is (mid-)Week 3 of my journey to find fitness. Since I first started working out 2.5 weeks ago, I’ve worked out 9 times. Every day, I feel proud of the fact that I’m doing something good for my little heart. My hope is that blogging my progress will help to keep up my momentum over the long run.

I do run-walk intervals, something I learned about when I first tried running a few years ago. At the start of Week 3, I decided to push myself to try 5-minute run intervals. These would be coupled with my then-standard 2-minute walk intervals. That first day, the 5-minute stretches of running were really hard; breathing was a challenge and my heart felt like it was going to burst. Rather than discourage myself, I decided to increase my walk intervals to 3 minutes each; my hope was that a longer walk interval would give me enough recovery time, between runs, to keep my routine pleasant and safe.

So, what I’ve planned for myself are 3-minute walk intervals for this week and 2-minute walk intervals for next week. The week after that (i.e., Week 5), I’ll introduce 6-minute run intervals. This week, I’ll also be learning about weight lifting at the gym. Once I’ve had the chance to see what that’s like tonight, I’ll start to plan for my second fitness goal, lifting weights 2-3 times per week.

Both this week and next, my plan is to hit the gym at least four times a week. My workout week starts on Sunday. So far this week, I’ve worked out three times – woohooo! 🙂

Promises, Promises: An Ode to My Body

Since I was knee-high to a grasshopper, I’ve taken my health for granted, acting as though it would always be there to buffer me from my poor decisions around eating and exercise. My body, I thank you. From the bottom of my heart. You are a miracle. Despite all of the harmful decisions I’ve made about you – from disordered eating to slothy-ness – you always work to bring me to health. You don’t give up on me. You work hard to make sure I’m functioning and healthy, even when I haven’t earned that privilege. I want to treat you better: to honour and cherish you the way you deserve to be treated. Now in my mid-thirties, I know you won’t last forever. I know that you get tired, too. I promise to do better.

Little By Little, the Bird Builds Its Nest

Some small changes, one step at a time:

-This week, I’ll introduce a new form of cardio into my routine, by trying out the elliptical machine at the gym.

-Next week, I’ll be getting training in weights at the gym. Once I’ve had that one-hour session, I’ll think about how strength training will fit into my schedule.

As they say in French, “Petit à petit, l’oiseau construit son nid” (Little by little, the bird builds its nest.).

The Fitness Fiesta Has Begun!

I’m feeling great about my running goal of running a 5k in 35 minutes by March 2013! This past week, I’ve hit the treadmill six times, alternating between running and walking (usually in a 4:2 ratio, running:walking) for 30-minute intervals. I feel so good; like I’m pushing myself in just the right amounts. My heart and legs get a good workout, but I don’t feel so winded as to wind up discouraged. I also trust myself to meet my goal. Woohoo – the fitness fiesta has begun!!

Embracing Exercise… and Change

I find change scary. Really scary. In the past, when it came to my health, I would often freeze, like a deer in headlights, too afraid to take a next step. So, this time, I’ve decided to do a few things ahead of time that might help make this ‘exercise embrace’ a little easier:

• First, I got a new workout outfit, one I would love to put on every time I thought of exercising. It seems like such an insignificant detail, this workout outfit business; but I’m finding that I look forward to exercising because I’m looking forward to how I feel in my new gear.

• I’ve scheduled workouts into the week, so that I’m not scrambling to squeeze in exercise at the end of the week.

• I booked two (free!) appointments with gym personnel to learn about strength-training, nutrition, and body fat. One of the things I’m really excited about is that the appointments are booked for next week and the week after. For me, this is exciting for two reasons: 1) I now have built-in, pre-scheduled commitments with a real, live expert person; and 2) I’ll be *gradually* introduced to new aspects of healthy living, a great thing for somebody who has a hard time with change.

• I got a Goodlife gym membership that will let me work out at any Goodlife gym in Canada. This means that when we go to visit family over the Christmas holidays, I’ll have a familiar gym a few blocks away. When we travel to visit friends throughout the year: gyms! I figure that the less excuses possible, the better I’ll do.

Fear & Fitness Goals

Last week, I set some fitness goals for myself:

*Run 5 k in 35 minutes by March 2013.
*Lift weights 2-3 times per week.
*Maintain my flexibility and balance.

I’ve never been a ‘fit’ person before – I’ve struggled with disordered eating since I was barely old enough to eat solid food, and regular exercise has never been a consistent part of my life. Soo, while I’m excited about these new goals, I’m also scared – scared to fail myself, scared to fail my loved ones, scared to fail the gym people, scared to fail you, the reader. In short: scared, scared, scared.

But this time, rather than not start because I’m afraid of failing, or because I’m afraid of being afraid, I’m going to “feel the fear, and do it anyway”! As part of my journey to recovery from disordered eating, I’ve learned that it’s okay to feel the so-called negative feelings; these feelings -anxiety, vulnerability, frustration, and all other variations of fear and anger – are ‘helpers’ that give us clues about the relationship between the external world and that sacred Self that exists within. As I journey along this road to wellness, I’ll try to use my fears and frustrations as clues to help me heal past wounds, and move forward into a future of inner freedom (i.e., peace!) and hope.