Gearing Up

Gearing Up!

12 Week Body Transformation Pre-Season Task 4

Task four of the 12WBT is 'Gearing Up'. This task was a much easier one, well, apart from the fact that it seems to have inspired an intense desire to go out and spend spend spend, which I am NOT allowed to do (I'm saving up for end of round treats, not allowed food treats and the alternatives are much more expensive ;)). It's all about planning to succeed. Making sure you have the right tools to make the job as easy as possible and to eliminate as many excuses as possible. In reality the number of things you actually need to get fit is pretty small, but there are a heck of a lot of wants in there too.


It was all about planning where you are going to train:

Home
Outside
Gym


and then making sure that all the equipment needed is on hand.


Well, for me, I prefer to train outside as much as possible and as my main fitness goal is a half marathon then a lot of my sessions are going to involve pounding the pavements and I'm pretty well set up for that. New running shoes, tick, Heart Rate Monitor/GPS, tick, water bottle, tick, running clothes, tick (a whole cupboard full much of which hasn't seen the outdoors for a long time, it's almost (almost I said) as good as having new kit).


There may be times in the next 12 weeks that I need to revert to training indoors, if my husband is away for example, so if and when that occurs I'll be heading off to the shops to get some workout DVD's. One DVD I want to get anyway is some kind of Pilates program so I'll be looking around for a good one as a treat for hitting my 1 month goals (which I am going to do!).

lthough I don't have a problem with the gym, and I live in an apartment building with a gym, I much prefer to be outdoors, however the gym will come in handy for targetted strength work especially in the evenings if it is dark/cold/wet etc. so I will aim to get in there at least once a week, but if I can't get there I have a fit ball and some weights at home and even though we live in an apartment we still have stairs!!! so if all else fails I'll just have to run up and down them a few times after the children have gone to bed.

For me I think the key to keeping motivated with my exercise will be variety.

The other kind of gear is food/weightloss related, I have enough to make do in the kitchen, but I think I might have to invest in a good set of body composition scales. I also need to choose/set up a journal to record food intake, exercise and everything else related to the challenge.

GOAL! Setting my goals for the next year.

12 Week Body Transformation, Pre-season task 3



Goals for 2011

The third 12 Week Body Transformation Pre-Season Task is GOAL SETTING, now I love the theory of goal setting and I have trained people in goal setting in the past, I definitely encourage it, but you know, there's those excuses again, no time to set goals? Not worth it if I don't think I can achieve them? oh and so many more. So i sat down and did it, and added my comments on what I need to do to make those goals a reality.I've started but I'm finding it difficult to see beyond the 12 week program. I'll be back to revise these as I go along.


1 month goals (by 21st March 2011) and how I will achieve them


Run/walk 10km in 1hr 20 minutes Keep running 3 x per week, build up to 5km run by end of pre-season (21/02/11). Introduce ‘long run’ tomorrow (30/01/11) starting at 40 mins run 8 walk 2 (DONE). At current pace 10km should take around 1hr 20 so adding 10 mins per week (at 8+2) should get there comfortably without injury. Want to be able to run 5K easily by the 29th of Feb to start ½ marathon plan.
Get into a stretching habit after training Stretch every time until it becomes automatic Learn new stretches, maybe find a stretching DVD? Develop a regular stretch routine for upper/lower body, post run and post gym. Stick a big STRETCH sign on the fridge and the bathroom mirror.
Try a new sport or class Going to book a badminton court and play with Sam one day when the girls are in daycare. Can book 4x1hr for $50 on special during February.
Lose 4kg – taking me to 68kg Follow 12WBT eating and training plans, ignore negative self talk, fight off excuses. Find training buddies virtual and in real life.
Introduce 8 new dishes to our family mealtimes This should be easy following the meal plans , need to adapt them a little for the children and resist eating the difference. I want to introduce more veggies, more pulses, more fish in particular. Make time to shop at the market – maybe a regular time with a friend?
Eat 3 serves of veggies EVERY DAY Buy a wider variety of veggies, eat some vegetarian meals, allocate more time for cooking, do some cooking in advance to have veggie dishes in the freezer. Frozen veg are ok some days but should mix up with other veg too.


3 month goals (by 21st May 2011) and how I will get there


Half marathon (29/05/11) sub 2:12 for a pb Make time for long runs, increase to 4 runs per week, follow Hal Higdon running plan and 12WBT for strength. Get up early and run before it gets hot in Mar. 12 week training programme to start on 28th of February!!! Run with Sam when possible for tempo runs and with the pram if necessary. Get over fear of running with the pram, it's not too much hassle and we can end up at the park.
Run 10k in 60 minutes Consistent training, running hard not just cruising along, start tempo and interval training as soon as I can run 30 mins without stopping. I need to be able to do this to get a half marathon pb!
Swim 1500m in 30 minutes General fitness, swim at least once a week. Losing weight should help with this as should upper body strength work. Renew swim pass.Try a new or different sport/class each month Squash, tennis, trampolining, dance class, maybe do a week’s trial at a gym to try out some classes one week. Try a Zumba class and a Bodypump class.
Lose another 5kg taking me to 63kg Follow 12WBT eating and training plans, ignore negative self talk.
Look good in a size 10/12 Eat well and tone up, especially arms, shoulders etc.
Introduce 8 more new dishes to family mealtimes Should be easy with meal plans, but determined to increase the variety of what we eat, particularly eating more veggies etc.
Eat 5 serves of veggies per day at least 5 times per week Just do it.


6 month goals (by 21st November 2011) and how I will get there


Maintain weight Give up chocolate and sweets, keep on healthy eating plan
Maintain fitness Join the gym for variety if budget allows
Melbourne Marathon 2012 (09/10/11) – Marathon sub 5 hours Keep running consistently after ½ marathon, 20 Week marathon training plan to start immediately after half marathon (should be 22/05/11). Plan babysitter in advance so that we can both run.


12 month goals (by 21st February 2012) and how I will get there


Maintain weight Keep up healthy eat plan, Give up chocolate and sweets
Maintain fitness Just keep training. Set new goals for motivation, try new sports and classes.

Excuses, Excuses, Excuses

12 Week Body Transformation, Pre-Season Task 2

The second task in the preseason of the 12 Week Body Transformation was pretty confronting, we were asked to list out all of the excuses we use not to exercise or to eat well, and then look at possible solutions to those excuses. Looking around the forums it was obvious that I wasn't the only one who found this to be a bit of an eye opener, so many silly excuses, so much time wasted, so many opportunities missed. So here are mine, there's a lot of them and I'm sure that there are more that I haven't thought of. It's frightening when you think back on how you have been sabotaging yourself for so long.

Internal Excuses and Solutions - these are the excuses that we make up to get ourselves out of doing what we should be doing.


Exercise


I can start next week Start RIGHT NOW, pick a very specific time to start


Too tired Will be less tired if I exercise, and anyway not going to go to sleep, will sleep better after a run. Just a short run is better than nothing so go and do it.


It’s late/dark Go to the gym, only has to be for 20 minutes, get out for a walk before dinner with the children.


Uni work Be more organised, spend less time on the computer in the evenings.


Too busy Haha, not really, only busy not doing the things that I should be doing.


More like too lazy What a silly excuse, I’ve done it before so know that I can do it and enjoy it. I know that every time you do it you feel more motivated.


I feel guilty going out and leaving Sam/the children They’ll be fine together, they’ll be better off with a healthier wife/mum, maybe we should all get out together.


I don’t want to get injured (so I’ll take it easy). Build up sensibly but still need to push it more than I usually do. If necessary get physio/massage before any injuries become an issue, lots of stretching and core strength work will help as will a varied program and good technique will be important too, I’ll be less likely to get injured when I am lighter and fitter.


I’ll do it later Do I really have time later? How likely am I to do it later? Wouldn’t I prefer to do something else later, or have an early night instead.


I’m too slow/not going to beat my pb 1) Does it matter 2) I might if I try hard enough


I’m not getting any faster/seeing results Maybe need to change things around, try a different program, or get a reality check from someone else – difficult to see it myself.


Want to sit on the sofa It’s not even that comfy, can sit there all night AFTER the exercise has been done.


Need to use the computer Need to limit computer time, don’t really need to use it as much as I do, spend too much time doing nothing important.


I’m not motivated/don’t feel like it Need to just start with 10 minutes, even a walk is better than nothing.


I have no goal to aim for Find some goals – Half Marathon pb this year.


Inlaws reaction Won’t be as bad as I anticipate and I shouldn’t let it stop me. They’ll get over it pretty quickly.


Don’t want to overdo it Listen to my body, just get on with it, don’t stop unless it hurts.


Nutrition


Last chance to eat something before starting ‘diet’ Nope, not allowed, have something good, first chance to eat something good on the new program.


Going to start next week Nope, going to start RIGHT NOW


I’m hungry Am I really hungry? Have a drink of water, have I eaten enough throughout the day? How much exercise have I done, analyse and make a conscious decision as to whether more food is really needed or not.


I deserve it because I have done some exercise Have something healthy first, I deserve to treat my body well.


I’m breastfeeding Which means I can eat more healthy food, but not crap.


I don’t do diets/don’t like diets But I keep gaining weight, so I need to make this a permanent change, not a diet, a new lifestyle.


Dieting is bad for you But eating healthily isn’t


Too busy Prepare some healthy snacks/freezer meals in advance. Have lots of fruit/veg in the fridge.


Too tired Too tired to eat? As above.


Eating to treat myself Treat my body well, reward with something healthy, or none food related. (Computer time maybe?)


Eating to cheer myself up Better to cheer myself up by going for a run, or having a long hot shower, then eating something healthy. Find non-food alternative treats/mood boosters.


Family/Inlaws reaction Won’t be as bad as I anticipate and I shouldn’t let it stop me. They’ll get over it pretty quickly.


Cooking for fussy eaters Will have to compromise, some nights they will have to eat it, others I’ll have to create an alternative/add extra pasta etc.


I’m addicted to sugar Have to get over this addiction, it’s bad for me, it’s a bad example to set for my children, don’t need it. I can’t just eat a little so best not to have chocolate/sweets/biscuits in the house at all. Stock up on healthy snacks and treats instead.


I have trouble keeping focused Make dates for regular workouts with others, pick challenging but realistic events/goals to work towards. Keep changing things up to make it more interesting.


External Excuses Within My Control and Some Solutions - these are things that I can't change, but I can change my attitude to them and stop them from preventing me from getting to my goal.


Exercise


It’s too hot (coming from a colder climate this is a real big one for me) Head out early, don’t be such a wuss about it, don’t wear too much, take lots of water, have a cold shower afterwards or end up at the pool/cool down in the sea. Go slower shorter if it’s really bad, but at least get out there and try, it might not be as bad as I think it is going to be. If it’s hot on race day I’ll still have to race so better to be used to it. If it’s over 30 degrees then what about a swim instead.


Too hard to exercise with the children Run with the pram, check out the crèche at MSAC again, do an indoors exercise session while they sleep. Do something together, even if it is a slow walk it is better than nothing and is good role modelling to them.


Getting pregnant, I’ll lose all the good work I’ve done so why bother Can still exercise, not a reason to put it off, should make things easier during pregnancy if it happens. Can maintain weight during pregnancy. Might even help to conceive. Will make recovery and getting back to a good place easier afterwards and if not then at least I’ll be fit (any have run a marathon).


Sam being away Will have to exercise on uni days, maybe someone can watch the girls for an hour one day. Run with the girls in the mornings? Crèche? Find someone to workout with, or somewhere the kids can play at the same time. DVD’s in the evenings after bedtime.


Deadlines Need to plan well, get some work done in the evenings (when not exercising), I don’t really have that many deadlines so should be easy to do.


Meetings Should be able to plan around them, they’re pretty infrequent.


Travel Hotel gym, run to explore new places, take it in turns with the kids.


Equipment Already have gym ball and weights, need to get them out again. Can use the gym. Have HRM and SDM. Can use the bottom step of the stairs.


Don’t have gym membership so can’t do classes/Can’t afford it Don’t need it, lots of other options, get workout DVDs, prefer to be outside anyway, have weights at home/gym in apartment, renew swim membership next time there is an offer.


It’s raining But I like running in the rain so I have no idea why I use this excuse. Same goes for it’s cold out. The worse the weather, the better the ‘glow’ afterwards.


Nutrition


Nothing in the fridge/cupboard Most likely there is, but if not the supermarket is open, no need to get takeaway, and there’s always a healthier option anyway.


Someone else is cooking Eat more of the healthy stuff and less of the less healthy stuff, can make up for it at the next meal with a ‘clean’ meal or do a little extra exercise if necessary.


Children won’t eat what I cook Keep trying, they will get it eventually, it’s still important to offer them variety and encourage them to eat healthily and to model this eating style. They won’t starve if they miss one meal and they can always have supper.


Sam always has supper Have to tell him not to offer me any, doesn’t mean I have to have it too if I haven’t done a good hard session. Look at a few healthy options for this time of night in case I get hungry/bored.


External Excuses Outside of My Control - These are things like sick children, injury, things that happen and need to be lived through and ways to make the best of the situation.


Sickness or other family catastrophe Workaround, be realistic, get back to it as soon as possible, do my best.







SO, I'm working on these, already went out for a run in the heat this morning, just a little one, but I was there and very pleased with myself, drinking lots of water now to make up for it.