Groundwork *or* 5 Tips for Making Exercise a Habit

15 11 2010

Current Habit: Meditation/Yoga Day 1

Sophie: Well, we finally finished our three weeks of working out, and we survived!  I can tell a few differences in my body – my abs are tighter, calf muscles are a little more defined, and my endurance has definitely improved.  On the other hand, the fat is all still there.  I know, realistically, that I can’t expect to lose much weight in 3 weeks, I guess I just didn’t realize how much work I had ahead of me.  But that’s ok!  Because I am NOT on a diet, I am making healthy, permanent lifestyle changes (Deryn, this phrase is not to be turned into a new drinking game).

Despite knowing that my the 3 weeks are up, and I don’t HAVE to exercise every day, I still have the desire to do it.  I’ve come up with a few tips for this habit to stick:

1. Figure out the routine that works for you. I’m not going to expect much more than 30 minutes a day out of myself if this is going to be a permanent habit.  Because of this, I want to use those 30 minutes as wisely as possible.  There are a TON of workouts out there: I tried lifting weights and hurt myself (unfortunately in the groin, which made for a mildly entertaining “post-rough-sex”-type walk for a few days)…I don’t want to bulk up, so I decided not to try this again. I experimented with exercise videos from Verizon OnDemand/ExerciseTV – I like these, but my attention span is apparently 10 minutes, and 3 10 minute videos do not a good workout make. I did 20 minutes of various crunches one time, but my abs weren’t at all sore the next day – not effective.  I tried a kickboxing class – very effective, and everyone there was very.very.very friendly…personally, I don’t want to have to pretend to be social when I’m sweating from every pore and just trying not to vomit.  I also attempted to pass off 30 minutes of a ‘brisk walk’ with Rufus as a workout, but I couldn’t fool myself into thinking that was legitimate.  Ultimately, it came down to running.  There’s a TV in front of the treadmill, it works every muscle in my body, and I can easily measure exactly how many calories burned.  Done.

2. Nix the unrealistic expectations – It’s basic math: One pound = 3,500 calories; One pound/week loss = burning 500 calories a day.  This can be done by a combination of cutting calories in and burning calories by exercising.  I only eat between 1,500 – 2,000 calories a day, so the cut isn’t gonna be there unless you take my alcohol away….boo.  As a good rough estimate for myself – according to my treadmill – Every 1 mile I walk/jog = 100 calories, and I can do 2 -2.5 miles in 30 minutes.   So now that we have the math down, it’s ridiculous for me, personally, to think that I could lose any more than a pound a week unless I cut out the wine and run like 10 miles a day, which I will not.  So, if I’m dedicated, I might hit my goal weight in like 4-5 months.  Slow and steady wins the race, right?

Anyways, there’s no miracle cure.  If you find one, it’s probably just a laxative in disguise (been there, done that; no.thank.you.)  It took years to put the pounds on, it’s going to take time to take them off.

(My first attempt at drawing stick figures)

3.  Prepare answers to your excuses – if you don’t want to go straight to the gym after work because you’re always hungry by 5, then bring an extra snack.  If your feet hurt, get better shoes or inserts.  If you find your workout boring, bring a book.  If you don’t like working out the way you usually do, find another activity.  If you don’t have time, figure out how you can make time.  If you’re tired, realize that you’re gonna be tired whether you workout or not, so get over it.  Don’t let the excuses take over, because all you’re doing is getting in the way of your own wants and needs.

4. Tell people about what you’re doing – Yes, this it’s nuts coming from super-private-Sophie, but if I hadn’t had Deryn and Boyfriend’s support on this, it would have been a lot harder.  Boyfriend has to understand that his demands for my time need to be adjusted.  I may be OK with disappointing myself, but I certainly don’t want to fail when people are watching.  Maybe it’s superficial, but it drives me, so oh well.

5. Figure out your motivation – Mine is two fold, and (again) partly superficial –

A. I’m poor, and I have nothing to wear.  I have a closet full of clothes that don’t fit me anymore because I put on 10 lbs, but I can’t afford to buy any new clothes.  I started thinking about getting a part-time job, and then my logical side kicked in: Seriously?  A part time job is what, like 10 hours a week?  It would take half that amount of time per week to lose the weight necessary to fit into all these badass clothes I have hanging around.  Am I that lazy?  I’d like to think not….plus I’d be cuter. It’s purely logical.

B. My Grandmother and Mother both failed to stay active throughout their lives, and lost their marbles around the age of 60.  Grandma’s completely nuts at 83, but my mother is still a fairly normal woman.  I feel like she can still turn this process around (and has a long list of excuses why she doesn’t) but at 63, she struggles to remember words and finish her sentences in a normal conversation.  I can tell that her mind is going due to lack of upkeep, and I don’t want to end up like that.  I want to be one of those 90 year-olds that can still debate the crap out of you, and exercise is what makes the difference.  (I could go off on another Brain Rules sales pitch here – as the book expands on this subject, but I’ll spare you 🙂 )

One random tip we picked up along the way: people who smell peppermint every two hours eat an average of 2,700 calories less per week.  We haven’t tried it yet, but it’s worth checking out (since we have already been experimenting with Aromatherapy).  Merry Christmas.

So there you have it, Sophie’s Guide to Starting an Exercise Program.  You’re welcome.  On to meditation…

Readers: What has worked for you that you think could be added to this list?

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Frustration *or* Did My Boss Really Just Yell at Me for Peeing?

26 10 2010

Current Habit: Exercising, Day 1

Deryn: Today is the first day of a brand new habit: Working out for 30 minutes every day.  It could not have come at a better time.

The past few days at work have been particularly frustrating.  So frustrating, in fact, that the 2 days of being away from work still weren’t enough for me to become un-frustrated.  That’s especially amazing considering I can cure just about any bad mood by playing no more than three Bon Jovi songs.  Livin’ on a Prayer, Baby!  Then this afternoon I was reprimanded for going to the restroom.  No, really.  That’s what happened.

One of my responsibilities is to answer the phone.  That, in itself, is frustrating enough, considering I don’t do anything with customers except answer the phone and forward the call to the person they actually need to talk to.  There are only 2 people that anyone ever calls to speak with, and I am not one of them.  Why don’t they answer the phone?  I just don’t know.  So when it was 2:45, I’d already been working for 7 hours,  and I had still not gotten a chance to eat my lunch (which is almost always done at my desk because heaven forbid I take an actual lunch break), I figured it was a prudent time to use the restroom.  I just really had to pee, man!  It’s not that the day was particularly hectic, I was just trying to focus on finishing a project.  When I got back to my desk – literally one minute later – my boss was in a tizzy.  “What if the phone had rung? … Why didn’t you bring the phone with you to the restroom?”  No, my boss apparently could not have answered the phone.  No, we don’t have voice mail.  And no, our customers are apparently too stupid to call back a little later if nobody answers.

After that whole extravaganza had calmed down, it occurred to me that tonight is the first day of a whole new work out routine!  What a great day to get rid of some stress!  Rather than using beer to make me feel better, I’ll take some endogenous opioid peptides, otherwise known as endorphins.

I’m really excited about this one for a few reasons:

1) When I have been in shape in the past, I never really appreciated it.  I was so focused on looking like someone else that I didn’t fully appreciate what it looked like to just be a good-looking version of myself.

2) I’d like to be able to do things when I’m older.  Being out of shape or unhealthy just doesn’t seem like a fun way to go about life.

3) Gotta love the endorphins!

The real test for me is going to be how I feel once I get home.  I’ve never worked out every day for 21 days in a row.  Usually I’ll get on a work out kick and do well for about a week or two, but then the determination fades.  Once my pans are starting to fit a little tightly again, the work out routine comes back in to play.  21 days is a great because it seems possible without being daunting.  Luckily, I’ll probably have the same job for the next three weeks and that’s proven to be a consistent source of stress and anger.  At least I won’t run out of motivation.

How’s that for optimism?








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