The 10 in 10 Biggest Loser Commercial Challenge – (Routine #1)

Please consult with your doctor or health professional before beginning any exercise regiment. Adam Krajchir or Race with Purpose assume no liability for any injuries that you may incur due to trying these exercises or participating in this challenge.

While this is originally intended for those participating in the 2013 10 in 10 Weight Loss Challenge, we invite anyone to use this.

It blows me away when I ask folks what they typically do while watching The Biggest Loser and a good number of them answer by saying that they watch it while eating ice cream. WHAT? I totally get it but we all know that this may be the most self destructive thing we could possibly do, watching how we could improve our health and well being by actively sabotaging it. The irony is that it’s like golf, many people love to play it, love watching great golfers, but deep down they all know that they’ll never get any better.

So be the change you want to see in the world, right? Welcome to The Biggest Loser Commercial Challenge (apologies in advance as I’m sure I just broke a number of intellectual property rights and throw myself on the mercy of NBC and anyone else in the hopes that they will see this whole effort is supporting the values of the show and maybe even encouraging viewership.)

So how does it work? There are approximately six commercial breaks during the one hour show. During each commercial break, make best efforts to complete the prescribed workout. You won’t need any special equipment, just your body, a little bit of space and a determination to get your butt off of the couch to do this. I’ve provided links to each of the exercises from various online sources. Okay, here we go:

Commercial break #1 – Jump right in and lets start by completing as many rotations of the following circuit as possible:

Commercial break #2 -Max pushups

Do as many pushups as you can during this commercial break. If you get tired, drop down to your knees and continue. If you are too tired to do them on your knees then stand up and do them against a wall. Just keep moving and when you are tired, imagine Jillian standing over you yelling from an inch away from your face.

Commercial break #3 – Plank + chair dips

Hold your plank for as long as possible (at least 30 seconds) and then when you can’t hold it any longer, find a chair, couch or other similar item and do as many chair dips for your triceps as possible. Wash, rinse and repeat until the commercial is over. See if you can hold the plank for the entire break. (hands or elbows is optional)

Commercial break #4 – Max burpees

You knew they were going to be here somewhere, so suck it up and just get them done. Complete as many as you can during the commercial break. As an alternative, perform burpees without the hop if you get too tired or if you are watching in a room with a really low ceiling.

Commercial break #5 – Complete Abdominals

Commercial break #6 -Pushup/Sit-up Flipovers

Do as many and as quickly as possible of:

Do them rapidly and flip over quickly to do the next exercise. Wash, rinse and repeat.

Advanced: For those of you who are crazy advanced and want to do even more during the show, think about doing some or all of these exercises WHILE watching the show:

  • Wall sits
  • Crunches
  • Plank
  • High knees
  • Running in place
  • Jumping jacks
  • Jump rope

Okay, that’s it for the first week of us doing this. Post how you are doing on our facebook page at 2013 10 in 10 Challenge. This will also help you record how many circuits you complete and allow you to see improvement next week.

That’s it. Have a great workout and enjoy the show!

Your 2013 10 in 10 Challenge Starts Today, January 7, 2013!

Hello January 7, 2013! That date means we’ve officially started the 2013 10-in-10 Weight Loss Challenge. It’s weigh-in day. For best results, weigh yourself the same way each week, at the same time, on the same scale under the same circumstances. For example, make it the first thing that you do each Monday morning AFTER using the bathroom and BEFORE drinking any water, eating or working out. Note: please see below for instructions on how to ensure that your BuckeyeOutdoor Profile weight matches what you log into today’s (Jan 7th) cell.

Your decisions that got you here will not get you where you want to be on March 18th. Health and fitness is a choice. Today you start clean and have the opportunity to start making the right choices for you!

Quick reminder – remember to make sure in BuckeyeOutdoors that your PROFILE weight is the same as the weight you enter into your Training Log on January 7th. To check your profile weight, hover over MY ACCOUNT, click on PROFILE, then click on TRAINING LOG. Underneath that you’ll see MY WEIGHT. Make sure both weights match. That way everyone will start losing on the same day.

As always, if you have any questions, please check out the NOTES page on our 10 in 10 Challenge facebook page here.

The 2013 10 in 10 Weight Loss Challenge – Tip: Recording your progress using Joe’s Goals

A tremendous amount has been written about goal setting. So I thought I’d write a quick post about how to record them. To start, my experience has shown that weight loss success is more achievable if you follow K.I.S.S., Keep It Simple Stupid. Focus on three key areas that if addressed properly, consistently and for a sustained duration will all but guarantee your success.

  1. Reduce Caloric Intake/Improve Nutrition

  2. Increase Caloric Expenditure/Positive Stress

  3. Ensure Sufficient Rest and Recovery/Reduce Environmental Stress

To be clear. All three of these categories are like a three legged stool and if you lose any one of those legs, the stool falls down, as do you. Any of you that have been regularly working out but haven’t effectively addressed your nutrition, and haven’t seen the results you are looking for,  know exactly what I’m talking about.

Now this doesn’t complicate things, it actually makes things easier. Pick one to three daily process goals from each category, stick to them and you’ll be well on your way.

Tracking your goals: 99% of people who don’t succeed, don’t track the progress to their goals in a structured and disciplined manner. Those who do succeed, record their activities, and many go one step further by communicating these out publicly to those they can count on to support them.

Joe’s Goals: You don’t need anything more than a piece of paper to record how you’ve done but if you want to have an eay-to-use online tool to keep things organized, show your progress and to also remind you when you might lose your focus, you might try Joe’s Goals. Like most everything else I recommend, it’s a FREE online tool with no strings attached.  http://www.joesgoals.com

Here’s an example of how I use Joe’s Goals. Listed on the left are the daily process goals that I know if I adhere to, then I succeed.  The check marks for each day indicate if I accomplished my goal for that day. I’ve had the flu, so you can see that I haven’t been able to workout this week, but I have made progress in my nutritional goals. Feel free to borrow some or all of these or pick your own. The key is to ask yourself two questions:

  1. Do my goals in total address all three categories?
  2. When I do each of these every day, will I reach my goals?

Then it gets even simpler. Each day I start off my day reminding myself what I need to do, I do as many of these as possible, and then I mark each down with a check on Joe’s Goals.

It even gives me an easy to view way of seeing my progress over time and of course my objective is to keep that line as high as possible for as long as possible.

You’ve probably noticed that nowhere in here is anything that says “I want to lose 10 pounds by March 18, 2013″, which is my overall outcome goal. The reason is because my focus at a daily level isn’t on my weight, it’s on the activities that I know I need to do to affect my weight. if I’ve done this right, and I’ve selected and execute consistently on the right process goals that cover all three categories, then I succeed.

I do track my weekly weight but don’t get hung up on, or over concerned or excited about, individual weekly weight gained or lost. I’m interested in the trend and as long as I’m consistently making progress and sticking to my progress goals, I feel confident in my plan.

Note: Real life is a bit different from what you might see on television shows such as The Biggest Loser. The principles are the same but these people are doing nothing but spending every minute of every day focused on this. We live in the real world, so life can get in the way. All that means is that we give ourselves a break and take confidence in the fact that we have the right plan, we’re working that plan each and every day and we’re tracking that plan until we succeed.

This simple process and tools like Joe’s Goals will give you structure, focus and motivation. Hope it will help you as much as it has helped me.

The 2013 10 in 10 Weight Loss Challenge – Weekend Homework (Part 2) Go get/make healthy snacks

We’re almost ready to do our first weigh in! Now that you spent yesterday clearing out your refrigerator and cupboards of the crap in it, it’s time to continue our preparation week for the 2013 10 in 10 Challenge by filling up some of the empty shelf space with healthy snacks and ingredients, the types of the foods that result in increased energy and a healthier feeling you. There are a thousand references available to help you understand what you should eat, why you should eat it and what it will do for you. If you do this right, you will maximize the amount of weight you lose as well as maximize your body’s performance. To simplify and summarize all of this for you, here are six key things to remember:

  • Eat light and often
  • Shift to a nutrient-dense plant-based diet
  • Reduce the size of your portions
  • Increase the number of small meals throughout the day
  • Eat protein, PH balancing foods and low glycemic foods first
  • Don’t ignore your cravings

We’ll cover each of these in more detail in the weeks to come. To start, your objective should be to put energy producing foods into your system by eating light and often. This should be your mantra for the next ten weeks and beyond – light and often. By starting this today, you’ll get your body prepared and you’ll initiate the behaviors necessary for you to accomplish this one simple goal. From a physiological standpoint, you want to keep your blood sugar and insulin levels as constant as possible, avoiding any wild swings by either starving yourself or binging. If dripping nutrients into your system through an IV was practical, I’d recommend that, but since it isn’t, set yourself up for success by having light healthy snacks readily available for you. Put them where you will need them. Don’t give yourself any excuse not to eat them, in short time, you’ll grab them willingly but for now reduce any barriers to adopting that which might be a new behavior for you.

In my experience, there are two types of eaters, those who prepare foods and those who don’t. Being a road warrior, I’m clearly in the latter category. If you’ve never been a food preparer, and you have the urge, go for it. If you find it relaxing, you’ll get an added benefit. But if it gets in the way or creates anxiety for you, realize that there’s probably a reason why you haven’t done it to this point so during this transition period, start by changing what you eat rather than how you prepare it. Regardless if you are a food preparer or a food purchaser, to help you along, our good friend, accomplished triathlete and holistic nutritionist Christine Lynch has prepared a list of foods and ingredients based on the type of eater you are:

List #1 For the Food Preparers – Key Ingredients for Your Shopping List

  1. kale (or another leafy green veggie that you haven’t tried)
  2. quinoa
  3. acorn squash (or another root vegetable)
  4. lentils
  5. toasted sesame oil
  6. salmon
  7. coconut oil
  8. tempeh
  9. berries
  10. coconut oil

List #2 for the Food Purchasers – Healthy Snack Ideas (first identify whether you are craving crunchy, sweet, salty, or creamy)

  1. (crunchy) -  crunchy crudités of veggies and dip (hummus, tabouli, vinaigrette, favorite dressing)
  2. (crunchy) -  light popcorn or plain popcorn: use coconut oil to pop in a covered pan
  3. (sweet) - apples and almond butter
  4. (sweet) -  fruit “ice cream”: peel a banana, freeze, blend in a food processor with nuts, berries or raisins and serve; can be put through the screen of a juicer for a creamier consistency.
  5. (sweet) - organic dark chocolate chips or carob chips
  6. (salty) - salted edamame
  7. (salty) – olives, pickles
  8. (salty) -  tabouli, hummus
  9. (creamy) – mashed sweet potato
  10. (creamy) – avocado

Snacks are usually between 100-150 calories max and you want to eat them approximately every three hours. Never let yourself go longer than four hours without eating.

If you want personal advice or help setting up your own nutritional plan, reach out to Christine directly. You can find her blog and contact information at http://guru.mc3digital.com/.

Remember, that today is about filling your refrigerator and your spirit as you continue to prepare not only for the beginning of your 10 in 10 Challenge journey but for the rest of your healthy life. Don’t be afraid to try new things and have some fun with it. One thing you might also do is “Like” #i8this on facebook. It’s a fun place where people just like you post photos and comments about what new foods they are trying and their reactions to them. Essentially it’s a place that encourages you to “Play with your Food”.

Happy snacking!

The 2013 10 in 10 Weight Loss Challenge – Your Weekend Homework (Part 1)

 

On Monday, January 7th we do our first weigh-in to start our 2013 10 in 10 Weight Loss Challenge. Still wondering what this is all about? Read this here.

Before we kick this off, let’s make sure our environment is conducive to giving us the greatest opportunity for success!

With the holidays behind us, undoubtedly there are Sees Candy boxes, cookies, ice cream, chocolate covered raisins and gift baskets filled with a variety of sweets laying around your home. Today is the day to THROW THE CRAP OUT!

WARNING: This does not imply that you should get rid of all of the sweets and treats in your house by eating them all before Monday morning! Yes, I know at least a few of you were thinking about doing this.

Your body will thank you, your mind will thank you, your heart will thank you and at the end of the ten week challenge, you will thank you for setting yourself up for success. Go through your refrigerator and cupboards, and pull out anything that isn’t “healthy”. Look for hidden gems. For me, it’s chocolate. Anything chocolate has to go. I’ve learned this from experience that there are some people that can do things in moderation and there are others who are straight up sugar addicts – I’m the latter. Every small piece of chocolate I don’t eat is hundreds of calories that won’t wind up as fat around my midsection. Think about that. I didn’t do anything to lower my caloric ingestion except get rid of the temptation that can cause it. How easy is that?

For everything there is a time and as “Uncle Bob” would say “Time’s up!” when it comes to the crap lying around your home. Think of it like the common ceremony of supporting your child as he or she throws their binky into a fire signifying that they are no longer a baby. It’s pretty much the same. For some of you, this will be tough to do, and I can only tell you that simply by doing this one act (and of course by not refilling the coffers with crap) you will avoid putting on 7-15 pounds of fat next year. That’s just grazing fat because the stuff is there.

So enjoy your weekend, grab a trash bag and strip your kitchen and your life of anything that is unnecessary and bad for you. This blog takes no responsibility for you throwing out your husband, wife, girlfriend or boyfriend during this process.

The 2013 version of the 10 in 10 Weight Loss Challenge begins on January 7th!!!

 

Lose 10 pounds in the first 10 weeks of 2013

First let me be the thousandth person to wish you a very Happy New Year; more importantly, let me wish you a Healthy New Year. And once again we’re committing ourselves to making a healthy new year a reality for ourselves and our friends and families. The 10 in 10 Challenge is here to help anyone who wants to “lose weight/get healthy and stop making excuses/start making progress” to do so. Nothing to buy, rent, borrow and no string s attached. It’s just about people helping people to achieve their goals.

Thanks to our friend Nigel Runner, who started this Challenge years ago, hundreds of people have started off each year on the right foot and with a good bit of excess baggage on the sidelines. Airlines aren’t the only ones charging for excess baggage these days. I’ve easily lost more than ten pounds in each of the past two Challenges so I personally know how valuable and easy this is.

The key to the success of the folks who participate in this challenge is in its community support. We’re all in this together and through Facebook we can support others and in doing so support ourselves.

The 10 in 10 Challenge begins on Monday January 7th, that’s when we’ll all do our first weigh-in, and that means that you can use this week to set yourself up for success beginning from day #1.

Each day this week, I’ll post a quick entry giving you something simple that you can do to start off 2013 and the 10 in 10 Challenge on the right foot.

What do I do today?

Today you only have to do two things, you have to commit to your goal of losing a few pounds and starting off the year by getting healthy, and you have to register for the Challenge. Don’t worry, it’s free, we don’t collect e-mails, there’s nothing nefarious about any of this – just a group of everyday people wanting to improve their lives by starting the year off adopting good habits while they have other friends there to support them doing it.

How do I register?

We use two FREE tools to administer the 10 in 10 2013 Challenge:

Facebook:

Go to https://www.facebook.com/10in10Challenge and “Like” this page. Read through the ABOUT page and NOTES page. These will explain everything to you.

When you complete your weigh-ins, post your progress to the wall on this page on facebook so we can all celebrate your progress however small or large that might be! (Trust me, I had a few weeks last year when I gained, but still came out far ahead of my goal.)

Buckeye Outdoors:

Go to http://buckeyeoutdoors.com and create an account. It’s super quick and easy. Our NOTES page on facebook has all of the instructions.

Once registered, go to http://buckeyeoutdoors.com/training/challenges and join the “10 in 10 2013 Weight Loss Challenge″.

This is where we will record our actual weight loss. The Challenge is set up to begin on January 7th and last 10 weeks.

(You can check out the NOTES page on facebook page to see where we’ve already described how to do this.)

You won’t lose 10 pounds or become a healthier person just by registering, but you will have taken the first steps to making this commitment real. I promise you that if you do commit to this, and see it through, the benefits will last long after the ten weeks are over. The little secret is that while the first ten weeks will help you to lose a few extra holiday pounds, by doing so you will adopt better habits and behaviors that will give you more energy, better health and make you feel a whole lot better about what you can accomplish in 2012.

Say hi when yo get onto Buckeye or Twitter, will ya? You can find me as @CoachAdam on the latter. Happy New Year!

I so do NOT want to workout today – Then make it even harder

Yesterday was a full day. I started off by hitting the gym at 5:45am for a 45-min Stairmaster workout at the hotel I was staying at and then headed to the office for a full day of meetings, analysis and other mentally challenging mind-bending and emotionally taxing decision making. At 7 PM, I told my team, I’m going to be offline for the next 90 minutes and will be available again at 8:30PM. My intent was to recharge myself with a workout but as soon as I got back to the hotel to change, my struggle with the inertia of just eating an unhealthy dinner was beginning to overwhelm my commitment to my 10 in 10 Challenge objective. As I passed the workout room off the lobby, I realized that the only way I would win this fight was to lean into it, as my friend Brett Blankner says. But I knew that leaning into it wouldn’t be enough so I figured I just knock the mutha down thereby getting in a quality workout and sending a strong message to the little devil on my left shoulder (insert Animal House reference here) letting him know that I control him, not the other way around.

So instead of skipping my workout, or barely go through the motions, I hit the treadmill for an interval workout that wound up frightening the people in the small room around me. The only thing that would have made it better would have been if I could have been cranking out some Drowning Pool, Disturbed or Steel Panther so that everyone else had to get on board with my schizoid speed party of hell and submission as well.

Now for those of you who could care less about my motivations and only read this because you think you might get a training tip you can try on your own, here’s the treadmill routine I followed, which is pretty darn simple and can be done by a person of any level, simply by adjusting the speeds to your particular capability.

Workout:

  • Warm-up: 1 mile at 7 mph
  • Main set: 6×800 (.5 mile) at 8 mph with a .25-mile recovery at 6 mph after each interval
  • Cool down: .5 mile at 6.5 mph

So to be clear, the workout might be notated:

  • w/u 1 mile; 6×800 at 10K pace/400; c/d .5 mile

What this means in English is that I warm up for a mile on the treadmill and at the one mile mark I jump into the first of six separate speed intervals by raising the speed of the treadmill to 8 mph and then after half a mile I do the first of five recoveries for .25 miles. I keep alternating between speed intervals and recoveries and after the sixth speed interval I do my cool down half mile and then celebrate what I accomplished.

When selecting speeds, take the “normal” treadmill speed you might run to do your treadmill runs and use that for your warm-up. That will give you a sense as to how fast to do your intervals. Your intervals can be done between 5K and 10K pace, and your recoveries should be about a half to a full mile per hour slower than the warm-up pace. To close out the session in a solid manner, see if you can do your cool down where you started at your warm-up pace.

This workout gets you 5.75 miles of kick ass quality development of your turnover speed, stride length and lactate threshold. It took me just under 50 mins, which is a pretty darn good use of time.

The benefits:

Taking a feeling of malaise and kicking it in the teeth accomplishes a number of things.

  • Complete a quality workout
  • Gain confidence in your ability to control how you feel
  • Provides a great excuse to strengthen your mental fortitude
  • Creates an entertaining way get in a bunch of miles that may seem daunting but by breaking it up into intervals and recoveries the miles pas by a lot more quickly
  • Reset your day/evening from one of acceptance of giving in to one of unbridled success

Whatever your motivation, doing a workout like this is a positive experience and is just one more way to get you back on track. Love to know your favorite treadmill workouts that help you get past getting “lifed”.

Until next time.

The 2012 “10 in 10 Challenge” – Week 3 Results: (-4 lbs); Cummulative Results (-8.5 lbs)

For those new to this blog, this entry follows my progress as a member of the 2012 – 10 in 10 Challenge, where a group of 50 or more people have committed themselves to losing 10 or more pounds in the first 10 weeks of 2012.

This blog report covers progress through week 3 of 10, January 23rd through January 29th.

How’d I do? (The Outcome Goal) I had a really horrible majority of the week due to driving to NY/CT and back, working crazy hours and just a general lack of ability to get workouts in and falling into easy eating which meant eating like garbage. I bounced back on the weekend and got myself back on track but all in all as you’ll see from the Joe’s Goals report, I have a LOT of white space.  Lost four pounds. I have to credit this to not throwing in the towel even when I got off track. I wrote more about this on my prior blog entry “The Little Things Can Make All The Difference”. Onto week #4.

I now weigh 210.5 pounds, and am down 8.5 pounds for the challenge. The rest of my report focuses on my process goals where I use three levels of performance measures. Less than Expected, Met Expectations and Exceeded Expectations. My grade for this week?

Overall, for week 3 I gave myself a self assessment of Less than Expected because of the items I described above. I did not meet the majority of my process goals, so regardless of the outcome goal, I would have given myself this assessment result. Let’s jump into particulars.

My year to date weekly progress:

  • Week 1: -6.0
  • Week 2. +1.5
  • Week 3. -4.0
  • Cumulative Challenge Results to Date: -8.5

Report Card: Week 3

January 23 to January 29:

The chart above is created using Joe’s Goals.

Caloric Intake/Nutrition = Did Not Meet Expectations

January 23 to January 29:

Eat light and often: I ate light all week, but not often and I wound up eating when I was already really hungry rather than keeping my blood sugar and insulin levels within a narrow and even range.

Eat Healthy Breakfast: I missed a few breakfasts and relied on Bueller’s Bagels a few days this week in Wallingford. I got back on track but not until Saturday.

Eat fresh whole foods and protein: This was a week of carbs. I didn’t eat fresh foods hardly at all and instead ate bagels, breads and even pizza on one occasion when we got it for the team working late.

No chocolate: I screwed up having my first chocolate in 2012 in the form of a Panera chocolate chip cookie brought to our meeting. Not happy about this one. The silver lining is that I didn’t let it get out of hand or become a trend.

Avoid junk food and sugar: Ick. See above.

Stop eating 60 mins. before going to sleep: Pretty good here as I didn’t snack before going to sleep.

Caloric Expenditure/Positive Stress = Did not Meet Expectations

January 23 to January 29:

Workouts captured on Buckeye Outdoors, a free online training log.

Workout early: No, nada, nuca, notta chance. I didn’t get in a single morning workout due to travel and business meetings. I don’t think that’s happened to me before except the weeks I was in and post surgery.

Min 45 mins of Cardio: You can see from the reports above that I missed a full three days of working out and only this weekend did I really get in any quality volume. Not a great week.

Resistance training: Uh, no unless you count the time in the 13 meter hotel pool when I did kickboard reps and treaded water for 15 mins. Hey I improvised.

Stretch and Core: I fit in a couple of sessions here, little one’s, but it’s the little things that can make the difference.

Recovery/Adaptation = Met Expectations

January 23 to January 29:

Sleep min of 7 hours per night: I was so exhausted that when I did sleep, I passed out and couldn’t get myself up and productive early enough to get in a workout before early morning meetings.

Conclusion: Worst week I’ve had in awhile that still resulted in positive results. Bounced back at the end, but clearly need to be more consistent in Week 4.

The little things can make all the difference

This has been a crazy week from a nutritional and training perspective. As most of you know, I’m participating in the 10 in 10 Challenge to lose ten or more pounds of unproductive weight in the first ten weeks of 2012. I’ll post this week’s results tomorrow after I do my weigh in but didn’t want to wait (weight) to give you a few observations and insights I had this week.

In short, it’s the little things that can make all the difference. When striving to achieve a goal, inevitably you’re going to get thrown off course or have bumps (failures) along the way (weigh). For me this past week, I drove back and forth from Ohio to NY to Wallingford, CT to NY to CT to NY to CT to NY to CT and so on until I drove finally from NY to Ohio. I probably lost 40 hours in the car this past week during prime training hours. Add to this the extended hours I worked and I would have had to have woken up at 4am to get my workouts in which I clearly wasn’t ready to do. This only jacked my blood sugar around so badly that I ate whatever was conveniently placed in front of me including three slices of pizza (thanks Vandana ;-) and two chocolate cookies.

So why am I actually pretty okay with where I am? Primarily because since the macro issues were so jacked up, I didn’t focus on them this week, but did focus on what I could control – the little things.

Nutrition

From a macro nutritional standpoint my eating sucked, empty calories with no or at best little positive nutritional value. But from a micro standpoint, I didn’t let it get out of control, meaning as bad as it was, I could have given in and it could have been so much worse. For example, after eating three slices of pizza and then driving two hours through traffic to get back to NY, I would up in my hotel with a decision to make. Thankfully, what was left of my self control took over and I passed on the late night dinner an opted to just go to sleep.

I could have easily written off the day and said, hey if I’m going down today, I want to go down in flames and ordered up a slew of comfort foods or stopped to get a pint of Haagen Dazs coffee ice cream before passing out, but I didn’t. And this mattered because instead of saying tomorrow I’ll do better – having no idea how tomorrow was going to play out, I ended the day doing better which means when tomorrow came and I still couldn’t get a workout in, I knew that I had done something to positively stay on course. And since this happened day after day after day this past week, I had five separate opportunities to keep myself from completely falling off the wagon and I feel pretty good because of it.

Training

This is the first week since being laid up in bed from my surgery that I didn’t workout in the morning any day all week long. The drive time consumed my traditional training hours and by the time I got back it was dark and I was exhausted. Again, instead of writing off the week to a taper week without a race in front of me, I found a few opportunities to use the time I did have for a few minutes of quality training, and I do mean a few minutes. For example, I dropped down and did core abdominal work and pushups before jumping in the shower one morning, I stopped in CT to run a 5-mile course in the middle of my drive back south on another and on Saturday, I even ventured out to the hotel’s 13 meter pool and since I couldn’t get a quality swim workout in at 9:30 at night, I focused on what I could do, which was doing kickboard drills back and forth for 30 minutes and then treaded water for 15 minutes to work on my strength and rehabbing of my neck and arms.

When I got back to Canton this weekend, I found myself using an old trick to get a full ten miles in on the treadmill, which corresponded to 90 minutes of mental agony. What I did was pretty simple and you can try it yourself:

First pick the amount of time you want to run and start running with that amount of time in mind. Find something on the television in front of you that has a variable time component – in my case, I chose the Kansas v Iowa State basketball game. What I mean by variable is that in college basketball each half is 20 minutes long with an additional 15 minutes for halftime. But it really isn’t 20 minutes long, it’s 20 mins of time plus all of the time outs, commercials, and time stopped for a whole slew of reasons. In reality each half is closer to 45 minutes, perfect for what I was trying to accomplish. I started my run thinking about 90 minutes and then started playing games with myself, including working hard during the first half to get a solid 7 miles in and then dropping the pace during half time to recover before picking it up again in the second half. I also watched as the real time left on my session got closer and closer to the time remaining in the game until they were both equal and then I switched over to just focusing on the game clock. What this resulted in was me getting in an extra mile or two on the treadmill that I might not have done, as well as walking for an extra 10 minutes after I was done, burning some additional calories I hadn’t planned on. Again, it’s the little things that can make the difference and in addition to my calories spent, I felt really good mentally and emotionally for achoieving a better than expected result.

It help to turn a negative week, where I’d already missed three days of training, into a positive one where I felt I ended strong and set myself up for an even better one next week.

The key message here is that, similarly to what I explained above, I didn’t throw in the towel on any particular day or on the whole week. I found small things to get me back on track and I know that while my weigh in tomorrow won’t be as good as it could have been, it’ll be a whole lot better than it otherwise would have been if I hadn’t make these small positive choices.

Lastly, I wanted to throw out a shout out to my good friend and RacewithPurpose holistic nutritionist Christine Lynch, aka @holisticguru who will be hosting a free Nutritional Resolution workshop tomorrow Monday, January 30th at 6:30PM in NYC at Jackrabbit Sports at 140 West 72nd Street, New York, NY. Check out all of the deets here at Christine’s blog. This is a pat of Jackrabbit Sports Resolve series. If you set a resolution and didn’t stick to it, or if you just want to participate in what will be an awesome exchange of ideas to super charge your efforts going forward, do attend. And it’s FREE!

Until next time.

The 2012 “10 in 10 Challenge” – Week 2 Results: (+1.5 lbs); Cummulative Results (-4.5 lbs)

For those new to this blog, this entry follows my progress as a member of the 2012 – 10 in 10 Challenge, where a group of 50 or more people have committed themselves to losing 10 or more pounds in the first 10 weeks of 2012.

This blog report covers progress through week 2 of 10, January 16th through January 22nd.

How’d I do? (The Outcome Goal) I had a really good week, I mean really good and my result was? One and a half pounds GAINED. Hun? Whaaat? How the heck could I have gained 1.5 pounds after eating really well and working out consistently. I even pulled my belt another notch tighter. Oh well, these things happen. Such is the variability of any individual weigh in. Chalk it up to misfortune and get back at it. Onto week #3.

I now weigh 214.5 pounds, and am still down 4.5 pounds for the challenge. The rest of my report focuses on my process goals where I use three levels of performance measures. Less than Expected, Met Expectations and Exceeded Expectations. My grade for this week?

Overall, for week 2 I gave myself a self assessment of Met Expectations. It’s Met Expectations not because i lost or gained but because I really stayed true to the process goals that I know yield beneficial and desired results. Let’s jump into particulars.

My year to date weekly progress:

  • Week 1: -6.0
  • Week 2. +1.5
  • Cumulative Challenge Results to Date: -4.5

Report Card: Week 2

January 16 to January 22:

The chart above is created using Joe’s Goals.

Caloric Intake/Nutrition = Met Expectations

January 16 to January 22:

Eat light and often: I ate light all week. Similar to last week, I did not however eat as often as perhaps I should, meaning, I didn’t regulate my eating to align to my goal of eating regularly every 3 hours and map to the timing of my caloric expenditure.

Eat Healthy Breakfast: Pretty goo. A few days I workout out or traveled so I missed eating breakfast.

Eat fresh whole foods and protein: Lots of fresh whole fruit. Protein came primarily through eggs.

No chocolate: Haven’t had chocolate since December 31, 2011.

Avoid junk food and sugar: Pretty good.

Stop eating 60 mins. before going to sleep: Pretty good here as I didn’t snack before going to sleep.

Caloric Expenditure/Positive Stress = Met Expectations

January 16 to January 22:

Workouts captured on Buckeye Outdoors, a free online training log.

Workout early: Yes – for five out of the seven days.

Min 45 mins of Cardio: A good week with 4 Runs (30 Miles), two of whoich were really quality – a 10-mile Back Bay run and a 11.5-mile snowy Towpath run, and 3 other cardio workouts, including my first swim workout at the Renaissance Club Sport in Aliso Viejo. I missed two full days of training due to business travel.

Resistance training: I did hit two great Pilates classes last week which felt great! Not enough!

Stretch and Core: Overlap with Pilates. Not enough!

Recovery/Adaptation = Met Expectations

January 16 to January 22:

Sleep min of 7 hours per night: A good week of sleep and recovery and my stress levels were fairly low, even with a challenging week of work.

Conclusion: A less than thrilling result after what I thought was a pretty solid week. In short, more work to do. See you in a week.

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