Fitness How To’s: Consistency
Number One Way to see Ongoing Results
Here it is. The final week of August comes to a close tomorrow, and so summer is done (unless you live in SW Florida; it’s always summer here). My hope is if you had opportunity to check out this blog series that you may have been able to implement an idea or two to your daily routine. Often times, we can even see some positive initial response from our body when we take steps in the right direction for our health. The trick now is how to keep forward momentum and see those results continue. The best way is pretty simple:
Duplicate What Works!
We’re all familiar with the adage, “If it ain’t broke, don’t fix it!” When it comes to our health and fitness, it’s funny that we have so many “quick fix” offers claiming to zap us into better health overnight. The problem is, these things do not last. Whether it’s a fad diet, a crazy new pill, or some crazy “sweat it out in an hour” offer, these simply do not provide lasting results.
I’ve done the fad diets and had temporary success with them. I had gotten into the 230s shortly after marriage, and was able to drop back under 200 with the infamous Atkins diet. What happened? It was simply not sustainable as a lifestyle habit. Two to three years afterwards, I was into the 240s; then 250s; and eventually 276. I was tempted to try the “fat pills”, but never did, and never went for a wrap or anything like that. I did know people who did though, and were very excited about the quick, initial results. Over time, however, it was clear that it didn’t have the staying power to help them achieve their goals. Turns out there’s something to the conventional wisdom of healthy eating and exercise.
So if we know (on some level) that we actually do have to be disciplined about our eating and exercise habits, why don’t we? We want to have good health; we know what it takes; why don’t we do it? The list of excuses why we don’t is extensive and plentiful; but make no mistake: they are excuses.
I know that may sound harsh, but please know that I am speaking to myself first on this one, and have drawn my line in the sand that I will never go back to relying on excuses as to why I let my weight get out of control. The bottom line is this: you have to find your reason why you are going to make a change and that must be strong enough to drown out your excuses of why you don’t.
For me, it was my kids. I was well aware that I had terrible eating, health, and fitness habits, and as a teacher I know that for kids the habits and behaviors they engage in are more often “caught” than “taught”. My daughter is about to turn 5. If she was catching what daddy was doing in his eating habits it would have been a bad thing. Change for me was imperative. Find your why, and then make it happen. I came through my fitness challenge with Team Beach Body, and will never look back. In moving forward, I am now involved in the coaching aspect of the challenges. If you would benefit from support in making a change, I can totally identify. We say, “Decide. Commit. Succeed.” I had already made the decision. My commitment was unwavering, and as a result my success was assured. I can tell you that part of my decision and commitment was to find and do whatever was necessary to achieve and model good health for my family. The programs through TBB poised me to achieve the success I was committed to in the shortest time possible. 70 lbs are gone, and beyond that I know that I have a true level of fitness that I haven’t had since high school, if even then. I am most pleased with the results of my investment, and will continue to make decisions in line with my fitness goals, both for myself and my family.
As this blog series closes, I wish the best for all of you who have stopped by my page. Thanks for reading! I pray you will achieve your health and fitness goals. If you would like more information on a challenge group and (like me) would benefit from a world of support to get going in the right direction, please email or message me. I would love to pass on to you what has worked so well for me, and DUPLICATE that success 🙂
Les Mills Combat
For my return to the world of fitness I chose to use Les Mills Combat. I ordered the challenge pack to get my first Shakeology bag and the workout at a significant discount. First, I have to let you know that I LOVE this workout! I did TaeBo back in the day, and this so blows it out of the water. Having said that, I really want my review to be an honest reflection of what I experienced as I went through my 60 day challenge with the program.
I remember pushing play for the first time and wondering how this was going to go. At first I felt like this wasn’t so bad. I really felt like I could adapt to what they were doing. I quickly learned that having not done any exercise for a decade has a negative impact on one’s endurance. After 20 minutes I about collapsed and was more watching the workout than doing it. I’ve always liked a good challenge, though, so I looked at it as having a new goal in front of me.
For the second workout, I was introduced to Dan and Rach’s version of a High Intensity Interval Workout, or HIIT for short. This one was called HIIT Power. I haven’t been worked like that since high school football. I did not keep up for even 10 minutes of this workout before I had to resort to the modifications, and even then I was done after 15 minutes. I was exhausted, but still wanting to respond. Enter Day three.
Something interesting happened on day three: SORENESS. Pure, unadulterated soreness. It hurt to walk. To make things even better I have a 2 year old and a 4 year old who love to climb into daddy’s lap. This was not a good day. Still I had made the commitment to do this, and I wasn’t going to throw in the towel at my first real test. As it turned out, I felt better after having done the workout, much as it hurt when I started it. I was still sore, but the workout actually subsided the pain a little.
Before moving on, I have to let you know that Dan and Rach bring an AMAZING level of energy and enthusiasm to the workouts, and even though I was sore, I in part looked forward to the next workout because I got to be infused and motivated through the support of their encouragement. Short version: It was FUN!!!
My program track allowed me a break for day 4, and I was most thankful. I was still sore, it still hurt to walk, and yes, my children were relentless. My day 5 workout was another HIIT workout: Shock Plyo. I was at least mentally prepared for what to expect, but my body was not able to keep up with much of the workout. Back to modifications I went for as long as I could go. Crushing soreness? Yup. Still there.
Day 6: back to my original workout, and after fighting through the soreness I actually sensed I was doing slightly better. Still, the soreness lingered, and I was once again thankful for an end of the week break. When day 7 came, I was finally feeling my legs getting back to normal. It didn’t hurt to walk, though my kids were still able to cause some twinges of pain (totally worth it!).
During week 2 of the program I was making incremental progress and the soreness was MUCH lighter. Not gone altogther, but nothing like week 1. In week 3, I was able to keep up with a workout here and there, and the soreness was entirely manageable.
As the time went on, I saw more and more gains and was suddenly keeping up with the 60 minute workouts and loved the feeling of accomplishment that came when I was done. The HIIT workouts continue to be challenging, but I appreciated that even more as I knew I still had at least another level to aspire to.
I know that my week 1 account might seem daunting to some, but I give you the most honest perspective I can so that you can know what you might be in for if you have not been working out for a few years as was the case for me. I encourage you to be ready to commit, and to know what that will entail. You can do it! I loved this quote and posted it on my facebook page when I saw it:
Currently I am trying T25 and getting great results with it as well, but I can’t wait to go back and do the advanced version of Combat. If you are looking for a great way to start getting back into shape, Les Mills Combat will get you there 🙂
How Necessary is Nutrition?
When I first planned to lose weight, I figured I would simply apply the formula I knew would work. I would simply ensure that I burned more calories than I took in. The problem with that is I gave no attention to where the calories I received would be coming from, and worse yet my body would not necessarily feel “full” because it was not receiving the nutrients it craved. The led to some really bad cycles, and wondering how I could make so little progress in weight loss. I used workouts as an excuse to treat myself to whatever I wanted to eat. It did not take long to discover that I was easily able to “undo” whatever benefits I benefits I would get from my workouts.
When I joined my first challenge group, I learned that 70% – 80% of my visible results would be directly related to my nutrition. What was the question again? How important is nutrition? About 3 to 4 times as important as your workout. The good news is that if you have coupled Shakeology together with your workout program, you are poised for tremendous success in your fitness goals!
I welcome your comments below, or you can shoot me an
Welcome to Second Chance Fitness!
Much thanks for stopping by! However you got to this page, something health or fitness related drove you here. What do those words truly mean? What is it to be healthy? To be fit? I thought I had an idea of what fitness was, same as I believed if I could simply lose weight it would automatically equate to being “healthy”.
Fortunately, I had a friend who understood my desire to lose weight and was willing to work with me and coach me to set goals that would not only help me reach my weight loss goals, but also learn about true health and real fitness. It was incredibly effective. Over the course of a 60 day challenge, I lost over 20 lbs., and even better dropped from a size 42 to a size 36.
Listen in on my video blog (coming soon!) for the full rundown, but the short version is that I used fad diets to try to regulate my weight and played the yo-yo game we are all so familiar with until I had ballooned up to 276 lbs. I thought I was doing well when I decided to track calories. However, I rarely exercised and had no consistency in my eating habits. I experienced some weight loss, but was still eating garbage and had no real fitness to speak of.
I entered my 60 day challenge with a fair degree of skepticism, but was committed to giving it my all and seeing if I could get results. One of the best decisions I’ve ever made. Having a comprehensive fitness plan enabled me to get the exercise my body needed as well as get the nutrition I was sorely lacking. Having chocolate Shakeology as my ally, I saw my junk food cravings virtually disappear, and I was motivated to do more and more clean eating. At the end of my challenge, I clocked in at 214 lbs, and was back to a size 36 pants (from 42) for the first time since college. Best of all, I was feeling great, and knew I had found a sustainable and viable lifestyle that I was excited to maintain.
My journey has just begun, but I am so excited for what is yet to come. Where are you right now? How are you doing with your efforts in fitness? Need a second chance at this whole fitness thing? I would very much love to hear your story and pass along (pay forward, if you will) what was presented to me. Drop me a line and let me know what I can do for you!