Do you have bad days when you think you've hit the ceiling and have quit improving? Don't we all!? Wednesday was one of those for me. I was just not feeling it. After a long run of improved workouts and feeling great, the strength wasn't there. To top it all off, my weight was up about 2.5 lbs. :-( I admit to being a bit let down. Then the analytical process began. (Breakfast #2 helped).
I figured, heck, I still got a good workout. It would have been a super achievement just a few weeks ago. Plus, I've lost more than 2.5 lbs and besides I'm still in fantastic shape. In other words, it isn't the end of world. Let's get real and refocus.
Guess what? I don't know where the 2.5 lbs. came from. Something I ate? My weight is right back to normal this morning and I had a great workout. I managed a record number of total pull-ups (my focus right now). All is well with the world. LOL
Don't let a bad day get you down. Use it to refocus and remember: you may not be where you want to be but you're still better than where you once were. And if you're working out regularly, you're better off than most.
Friday, January 15, 2010
Tuesday, January 12, 2010
Routines
It's the dead of winter. I'm skiing most everyday which means I'm tired in the evening. It feels good to me. Sure, I'm stuck inside for my workout most days but I get outside to ski. Being outside always boosts my morale and makes my day. So, most days are pretty similar: wake up early, workout, and go skiing.
Truthfully, I like it. Winter is but a few months long. I love skiing but my workout routine has to happen early to enable me to get to the mountain early. This is where habit or routine really helps me stay on course. I just don't think about it. I set my alarm (I seldom need it), get up and get going. I don't think about it. I just do it. It's a good slogan, put it into practice and it works. Give it a try.
Truthfully, I like it. Winter is but a few months long. I love skiing but my workout routine has to happen early to enable me to get to the mountain early. This is where habit or routine really helps me stay on course. I just don't think about it. I set my alarm (I seldom need it), get up and get going. I don't think about it. I just do it. It's a good slogan, put it into practice and it works. Give it a try.
Friday, January 8, 2010
Coaching
I spent part of my day with another ski instructor (Walt - my favorite). It reminded me of how important a good coach is to achieving goals of all kinds.
No matter what you are trying to achieve a good coach will help get you there. This is an accepted principle in academics. There isn't much dispute about the importance of teachers. Professional & amateur sports understand this very well. Not only do all teams have a head coach but usually multiple assistant coaches as well. Individual sports utilize coaches too. You may take sides in the Tiger Woods vs Jack Nicklaus debate about who is the greatest golfer of all time. But, you can't ignore the fact that both used coaches even after they reached their peak.
Hardly anyone can view their own performance objectively. Besides, aren't two heads better than one? How can another set of eyes or another opinion do anything but help? Let's face it, coaching works.
Find a good coach; someone with more knowledge and experience, who will mentor you. You may have to swallow your pride or your ego from time to time but you will benefit from a good coach.
No matter what you are trying to achieve a good coach will help get you there. This is an accepted principle in academics. There isn't much dispute about the importance of teachers. Professional & amateur sports understand this very well. Not only do all teams have a head coach but usually multiple assistant coaches as well. Individual sports utilize coaches too. You may take sides in the Tiger Woods vs Jack Nicklaus debate about who is the greatest golfer of all time. But, you can't ignore the fact that both used coaches even after they reached their peak.
Hardly anyone can view their own performance objectively. Besides, aren't two heads better than one? How can another set of eyes or another opinion do anything but help? Let's face it, coaching works.
Find a good coach; someone with more knowledge and experience, who will mentor you. You may have to swallow your pride or your ego from time to time but you will benefit from a good coach.
Wednesday, January 6, 2010
Logging and/or Journaling & PRs
I'm not sure why but (too) many years ago when I became enlightened about fitness and began running, I started logging my miles on a calendar. I am still convinced that it is a really good idea. For that reason, I recently began doing it again for all of my fitness activities. As part of my logging, I make note of each time I set a PR (personal record) of any kind.
Why? Well, 1st of all, I think keeping track helps me build and keep momentum. 2nd, it's just fun to look back and see what I did. Not to mention the sense of accomplishment it provides. 3rd, it's very motivational. Which brings me to PRs.
Every PR I set gets noted. Because of human nature (in me especially), PRs provide new targets. New targets make me work harder. Working harder makes me fitter. My PRs don't just include a new fastest time or new high for pull-ups but even if I just get more calories burned on my stationary bike.
My latest focus is on pull-ups. I have a love/hate relationship with my pull-ups. I think they are a great exercise. (More on that another day). So, to track my progress, I note not only when I set a new high for reps in a set but also if I set a new high for total reps in a workout. More targets, more accomplishments, more satisfaction, better fitness.
Try it. See if it works for you.
Why? Well, 1st of all, I think keeping track helps me build and keep momentum. 2nd, it's just fun to look back and see what I did. Not to mention the sense of accomplishment it provides. 3rd, it's very motivational. Which brings me to PRs.
Every PR I set gets noted. Because of human nature (in me especially), PRs provide new targets. New targets make me work harder. Working harder makes me fitter. My PRs don't just include a new fastest time or new high for pull-ups but even if I just get more calories burned on my stationary bike.
My latest focus is on pull-ups. I have a love/hate relationship with my pull-ups. I think they are a great exercise. (More on that another day). So, to track my progress, I note not only when I set a new high for reps in a set but also if I set a new high for total reps in a workout. More targets, more accomplishments, more satisfaction, better fitness.
Try it. See if it works for you.
Monday, January 4, 2010
Lots of Snow! It's still a go!
We got lots of snow over the weekend (2 ft +). I'm going to get lots of good skiing in this week. My running mileage will suffer but my fitness won't. Oh, the benefits of cross training. All around fitness is a such a good thing. Just think if I was just a runner, what a fix I'd be in. Cross training means less chance of injury, more fun, less frustration, better fitness. In the summer, for me, it's golf, biking, and hiking in addition to my passion for running and racing. In the winter, its skiing and my stationary bike. Of course, I'm doing resistance training year-round. Add some variety, get fitter, get healthier.
Saturday, January 2, 2010
Variety is the spice of life (and fitness)
Got up early (4:30). 90 minutes on the stationary bike (dark and snowing outside) while watching a great documentary on the 1919 Paris meeting after WWI. Time went by at what seemed like a blink. A nice hearty, healthy breakfast and then off the mountain for great day of skiing (lots of new snow and warm temps). Nice to be fit enough to ski all day and enjoy the benefits of a variety of exercise. It's amazing the rewards that fitness brings. If I wasn't fit, I wouldn't be able to ski all day. Being able to ski all day improves my fitness. How cool is that. I think I'll do an instant replay tomorrow!! LOL
Friday, January 1, 2010
Happy New Year
It's 2010! 2009 was a great year. I feet fitter than ever but this is the time for new goals. Of course, this is the time for the traditional "New Year's Resolution". I think these resolutions are fine. I have often made them in the past and even (proudly) kept (some of) them. But, I'm guessing most folks either don't make a resolution or make them and then forget about it on a few days.
I really believe that when it comes to fitness, resolutions like 'I'm going to get in shape' or I'm going to lose weight' are not specific enough. It is my firm belief that fitness goals need to be both very specific and difficult to achieve. Why? Well, 1st of all if you have no specific target, how do you know when you achieved your goal? 2nd, without a specific goal it is difficult to track your progress.
On the other hand, if you have a specific goal, like, for example losing 20 lbs. or 25 push-ups you can clearly track your progress and know exactly when achieve your goal. This technique has worked very well for me. In fact, it continues to work well for me.
Even though I am very fit and have no body weight or fat issues, I still set specific goals for various fitness achievements. In addition, my body fat goals and body weight weight targets are still big motivators for me even though I acheived them long ago. I certainly don't want to lose something I worked very hard to attain.
One of the best ways to stay fit is to change your exercise routines periodically. This challenges your muscles, keeps you from getting in a rut and allows you to find new goals. A good example is my personal routine. I am a big believer in body weight exercises like push-ups and pull-ups (more on this later).
Today, I decided to change my hand and arm postion for my push-ups by bringing my hands closer to my body and rotating my hands on the dumbell from a horizontal position to a vertical position. Whoa! I was able to only perform about a third of number of reps. Great! Now I have new goal: To get my reps back up to what they were in the other postion. Good for my arms; good for my overall fitness; good for my motivation and as important as anything: fun!
Fitness goals need to be difficult to achieve. To me this readily apparent. I want something worth achieving. Difficult is what makes it worthwhile. Plus, I want something that will take me awhile. Think about it. A goal of 2 push-ups for a someone starting a new fitness routine doesn't seem very worthwhile even if one push up can't be done when starting. But, 25 is number that captures the imagination. It's pretty hard and it's worth bragging about (even it it's just to yourself!).
Finally, set a reasonable time period for achieving your goal. It'll make you give that extra effort that makes the difference. I'm shooting for 6 weeks for the push-ups.
Quote of the day: We are what we repeatedly do. Excellence, then, is habit not an act.
I really believe that when it comes to fitness, resolutions like 'I'm going to get in shape' or I'm going to lose weight' are not specific enough. It is my firm belief that fitness goals need to be both very specific and difficult to achieve. Why? Well, 1st of all if you have no specific target, how do you know when you achieved your goal? 2nd, without a specific goal it is difficult to track your progress.
On the other hand, if you have a specific goal, like, for example losing 20 lbs. or 25 push-ups you can clearly track your progress and know exactly when achieve your goal. This technique has worked very well for me. In fact, it continues to work well for me.
Even though I am very fit and have no body weight or fat issues, I still set specific goals for various fitness achievements. In addition, my body fat goals and body weight weight targets are still big motivators for me even though I acheived them long ago. I certainly don't want to lose something I worked very hard to attain.
One of the best ways to stay fit is to change your exercise routines periodically. This challenges your muscles, keeps you from getting in a rut and allows you to find new goals. A good example is my personal routine. I am a big believer in body weight exercises like push-ups and pull-ups (more on this later).
Today, I decided to change my hand and arm postion for my push-ups by bringing my hands closer to my body and rotating my hands on the dumbell from a horizontal position to a vertical position. Whoa! I was able to only perform about a third of number of reps. Great! Now I have new goal: To get my reps back up to what they were in the other postion. Good for my arms; good for my overall fitness; good for my motivation and as important as anything: fun!
Fitness goals need to be difficult to achieve. To me this readily apparent. I want something worth achieving. Difficult is what makes it worthwhile. Plus, I want something that will take me awhile. Think about it. A goal of 2 push-ups for a someone starting a new fitness routine doesn't seem very worthwhile even if one push up can't be done when starting. But, 25 is number that captures the imagination. It's pretty hard and it's worth bragging about (even it it's just to yourself!).
Finally, set a reasonable time period for achieving your goal. It'll make you give that extra effort that makes the difference. I'm shooting for 6 weeks for the push-ups.
Quote of the day: We are what we repeatedly do. Excellence, then, is habit not an act.
- Aristotle
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