June Resolution

As May came into a close, we saw a good friend of ours ours in NYC, we ate good food and driving back home to MA I came to the realization that I have gained some weight. Over the winter and spring I have not worked out the same way due to some physical setbacks, mixed with eating chocolate at work, stress, and some other bad lifestyle choices made me realize that I had to get back on track.

It felt like it came on suddenly, but I have noticed some other things going on with my body. My knees, lower back, and hips hurt a little more, probably due to the extra weight I have put on. I noticed a few other changes, predominantly in the way some of my clothes fit, I don’t need new sizes, but I do need to become less me (at least in size, not stature) before I need a bigger size. I decided that June was going to be the beginning of getting myself back on track but I how do I do that with my physical limitations?

I have to first review what are my must do’s:

1. Whatever I do I must be done by 6:15AM

2. I must start slow and ramp it up

3. I need to dedicate myself for the whole month

4. You are allowed a cheat day (on the weekend)

5. You must do something everyday (even on the weekends)

6. Allow for changes and don’t let setbacks get to you

Now I have a fitness base but what I am doing has not been working so I have to evaluate and change it up within the limits of what I can do. I get up every morning at 4:30AM, have my coffee so I can wake up and I start working out at 5AM which leaves me an hour and 15 minutes to do what I need to do.

Week 1

Monday- I started this on Monday the 5th, I am sure some of you are saying “shouldn’t you have started this on the 1st?”, considering that the previous Monday was Memorial Day weekend and a condensed work week. I figured it was good to start refreshed. Monday was the day to work out the kinks and figure out a flow. It turns out that I don’t start at 5AM like I thought I would. The 4:30AM coffee I don’t really have til until around 4:45AM between waking up, my morning pee, grabbing the coffee and heading downstairs. By the time I drink the vat of coffee I need (what I call my morning motivation) it is a little after 5AM. I get the rumble in my belly and by the time I am done with that it can be 5:20AM, so I have less than an hour to do what I need to do.

I did the bike for 20 minutes, did 5 minutes of stretching and 5 minutes of core. I did a little bit of strength training and by the time I realized it my block was up. I came up with the idea of doing Yoga when I got back home from work with Catia so I can get to workout together. I stepped it up a little but I have to find a way to do better.

Tuesday- I got up at 4:30AM but wound up starting off on the same footing as Monday. I got on the treadmill for 20 minutes and got a good sweat as opposed to what I was doing before where I was just sweating a little bit. I did my core and a little strength before my cutoff time was reached. When I got home I was going to do Yoga but Catia was hungry so we didn’t do it. It was good because it allowed my body to rest a little.

 I reviewed Monday and Tuesday’s workouts by doing an A.A.R. (After Action Review) to review what I did right, what I did wrong, and what I could have done better. I decided to set my alarm clock 10 minutes earlier to 4:20AM to see if that helps.

Wednesday- Getting up 10 minutes earlier did make a difference. It allowed me to drink my coffee, and do my business finishing up around 5AM (already gained some time). Today was bike day and after my stretch I did core. Doing core 3 days in a row was tough but it made me realize that my core was weak (as if I didn’t know that). I did some strength trading and called it a session. I came home and did a yoga workout.

Thursday- The 10 minutes definitely did the trick as it allowed me the proper time to allow me to drink my coffee, do my business and get on the treadmill around 5AM, got a decent sweat and then did stretching, core, and some strength. Catia and I did some yoga but I could feel some soreness in my body.

Friday- T.G.I.F, I got up in the morning and I could feel the effects of the workouts. My body ached, and was in some pain; I listened to what my body was telling me and took it easy. I did a half hour moderate walk and some stretching. I could have done better but at least I did something. I am trying to listen to my body more as I have my issues, but also trying to push myself to what I can endure.

Week 2

Spending some time in the sun without a hat was not the best move unfortunately left me drained and not motivated to work out, I think I may have got some sun poisoning. It’s a good thing I am writing this otherwise I would probably not have worked out. Who am I kidding, I probably would have.

Monday- Normally I would have a lot more energy as it is the beginning of the week and I would have been better rested, but with the sun beating on my head during the weekend, I was left feeling tired and sore but I had to do something because my body needed to move otherwise I would be in more pain. I got on the bike and did a low impact ride. I did a little stretching afterwards, but had no more energy (or motivation) to do core.

Tuesday- I felt a little better today and got out on the treadmill. Got a good sweat going, did some stretching and a little core. The goal was to do yoga but Catia had to do some work and it got late by the time I ate so that didn’t happen. I was pretty tired so it was a good thing that I didn’t do it. I got to bed early and fell asleep quickly.

Wednesday- I got up and started a little later than I wanted to because I wound up tweaking the website design a little, but I decided to use the treadmill for a second day in a row. I got another good sweat in and did some stretching, no time for core as I needed to do body maintenance (shower and shave). I did notice that I am closing out my rings more frequently this week, which is an indicator I am doing more activity. I do notice that I do feel a little lighter and a little less belly. At work I do go to the candy section and look if they have popcorn, if they have it there I will grab a bag, but I have not grabbed candy (small wins). The work is starting to pay off.

Thursday- I got up and rode the bike and gave my legs a break, but I did not go light. I got a good sweat and felt good. It is interesting to know that when you increase the intensity at a slow and controlled pace how muscle memory quickly comes back and can allow you to push further.

Friday- The end of the work week and definitely feeling it. My old hips are sore and feeling the effects of stepping it up, but yet I must do something. I decided to take it easy and walk briskly, and do some stretching, no core as I could feel soreness in my back. I can feel the fatigue in my body but I have a full work day to do and need enough energy to sustain myself through the day.

Week 3

Monday- The third week I got up a little earlier and decided to do the treadmill and got a good sweat. I did some stretching and core and was about mid way through my day I reached my move goal for the day. I like that I made my goal mark with more than half my day left because that means that I am burning more calories. I feel a little lighter but I have a little more time. Progress does not happen overnight, it takes slow and steady work to start to achieve results and gains.

Tuesday- Day two of this week down and I gave it another treadmill workout to get a good sweat, I also did a 5 minute cooldown walk along with a stretch and core workout. Working from home allowed me and Catia to go for a work during lunch. That was a nice add on to the day.

Wednesday- I decided to get on the treadmill again and got a good sweat again, my treadmill legs are starting to come back. The fact that I have done this 3 days in a row is a good sign. I decided to do the cool down walk with the core and stretching since it worked so well the day before. Did a little strength and when I came home I mowed the lawn, so I had the most activity of the week.

Thursday- Even though I could feel my calves a little sore, I decided it was enough for me to push through and do yet another treadmill day. I finished it off the same way I have done in the past but I did notice that doing the core felt a little easier today (and I hate core), so some progress is being made. I would like to start introducing yoga when I get home, but I will probably add it at the beginning of week

Friday- The end of the long week. I did get on the treadmill for the last time of the week, it was a rough going but I did the best I could. I did not do core but I made sure that at least I got me stretching in.

Week 4

Monday- As it was a decent weekend I was decently rested and continued on with my treadmill streak. I slowed it down a little during the middle of the time on it , and had to cool off as I think I was overheating, I wished the AC would have kicked on, and cooled me off but no such luck. I did do a cool down walk along with stretching and core.

Tuesday- The weather was awful last night with the thunder and heavy rain and I got up a bunch of times which left me with interrupted sleep. Getting up was a little difficult and I could feel my body was achy so I decided to switch gears and just walk on the tread to at least dust off the cobwebs to start my day. I did a little more stretching and core in today.

Wednesday- I came home later than usual due to a company function and didn’t sleep well for a second night in a row (not that I sleep well in general). The alarm went off and I got up as usual but I got on the treadmill and got a decent sweat which helped to give me a little more energy. I did a cool down and a stretching and core. Even though it was tough, I put on my perseverance shorts on and pushed through the workout.

Thursday- I got some rest but my body was sore so I decided to take it easy to preserve my energy for the day. I walked and did some stretching and then decided to go about my day.

Friday- The last day of this test, the week, and the month. It has been a long month with stepping up my workout, life, work, and everything else in between. With me being tired from the week I originally was thinking of just doing a slow walk to dust off the cobwebs, but once I got on the treadmill I decided to step it up a little and get a good sweat; maybe subconsciously it was due to it being the last day, but I did it and finished it with a cool down walk, stretching and core.

 Conclusion

When I started this challenge it was to better myself and lose some weight. I took my time and slowly ramped it up to prevent setbacks. I followed my guidelines and finished at 6AM due to work constraints. I would like to have added more strength to my workout plan but overall I can’t really complain. The main thing you should remember is that whether you are starting on a fitness journey for the first time or just coming off an injury just remember to take it slow, I recommend writing out your journey so you can see where improvements are being made.