Week of 5/6/2012

Laura Gorsky Completed Her 1st Half Marathon in Pittsburgh today! We’re so proud of you!

Week in Review

Wow! What a crazy week of boot camp. We could logically call is the week of junky chain gangs! That can be interpreted in many ways 🙂

On Monday, people brought everything except the kitchen sink (however, I’m sure someone would’ve brought it if they had one hanging around). Bag of charcoal, a trailer hitch, boat anchor, sledge hammer, chairs, logs, skis, metal bars, and a picnic table! We ended this insanity with traveling jump squats the entire length of the recreation field.

Thursday everyone was assigned to work in a chain gang. One gang even made a rule that if you dropped the rope, you had to drop and do 20. I dropped the rope and they were quick to ensure that I did 20 🙂

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May Challenge: It’s Never Too Late

It’s never too late. Come on and join us! You do it at home. You’re responsible for sticking to it.

Every day, 2x a day: push-ups to failure and 100 sit-ups. For example: you wake up and do push-ups to failure and roll on your back and pump out 100 sit-ups. In the evening, you again do push-ups to failure, then the 100 sit-ups (or you can do the 100 sit-ups first). Don’t break up the sit-ups throughout the day (such as 20 here and 20 there). This should take 5-10 minutes each time, so 10-20 minutes out of your day . . . no biggie! Tracking?? All I want to know is your push-up number on day 1 and then on 31. For example: you did 23 modified the morning of May 1, then did 20 regular on May 31. Note: Sit-ups can be any way you like them!

Are you in?  If so, enter your name in this google spreadsheet.

https://docs.google.com/spreadsheet/ccc?key=0AiYlUFL8cIAIdDlUMW5WQUhzNEVTRktDWmZLUXFYZUE

Renegade Playground: June 9

Those who are going, let me know if you want to car pool. I know some want to stay overnight.

We would also love to have a group of supporters . . . join the caravan to Stratton Mt.

http://www.renegadeplayground.com/stratton-mountain-vt-june-9-2012/

Rescue Run

5K Rescue Run on 5/12

http://www.active.com/running/fairfax-vt/5k-rescue-run-2012

Staying Committed:The Difference Between Success and Failure

Source: http://exercise.about.com/cs/exbeginners/a/commit.htm

It isn’t easy staying motivated to exercise, especially if you’re a beginner. In fact, most veteran exercisers would probably agree–some days they got it, some days they don’t. If you’re trying lose weight and make exercise a habit, you may be surprised to learn that there’s not much difference between you and people who exercise regularly. There’s no magic pill that brings discipline and motivation to your workouts. So what do they have that you don’t have? It’s all in the way you think.

The Doldrums

With many of my personal training clients, I’ve noticed some fairly regular trends: After about 6 to 12 weeks, the doldrums set in and that’s when many of them quit. While this is not a very scientific study, my experience tells me that something happens after that initial excitement of starting an exercise program. First, the enthusiasm fades. Second, most clients haven’t seen significant results yet. The combination is devastating and, many times, this is the moment many people give up.

What’s so frustrating is that many people quit just when they’re on the verge of success…at both making exercise a habit and seeing fat loss. Below are some of the mistakes that contribute to failure to exercise:

  • Focusing on the scale. Weight loss isn’t going to happen right away. For some folks, it takes months to see significant changes. When starting a program, it’s best to set measurable goals like getting a certain number of workouts in each week or lifting a certain amount of weight.
  • Working too hard. Newbies sometimes go at their new workout programs like veteran exercisers. Starting easy and working your way up to more frequent exercise makes your workouts more enjoyable and gives your body time to adjust to exercise.
  • Not working hard enough. On the other hand, some people don’t take their intensity high enough to promote weight loss results. Learn the right way to Monitor Your Intensity
  • Comparing yourself to others. If your friend is losing weight faster than you are, it doesn’t mean something’s wrong with you. We all lose fat at different rates. Try to keep the focus on the gains you’re making, not someone else’s.
  • Giving up too soon. If you’re not seeing results yet, giving up is the last thing you should do. If you’ve been working out consistently, you may be well on your way to weight loss. Whether you’ve seen results or not, you ARE getting something out of exercising regularly. Think better sleep, more energy, better quality of life…is any of this sinking in?

Aside from these issues, there are a few other things that stand in the way of you and success. As I mentioned above, the only real difference between a veteran exerciser and a struggling exerciser often lies in how they think. Check out the table below for a comparison on how a successful exerciser gets past exercise obstacles and how a quitter usually handles things.

Positive and Negative Thinking Habits

What You’re Thinking Quitter’s Thinking Successful Thinking
I don’t want to workout today. I quit I’ll just do a warm up. If I still don’t want to exercise, I’ll stop.
This workout is boring. I quit Maybe I’ll try a new activity–like that spinning class.
I’m too stressed out to exercise. I quit I’ll feel more relaxed if I get in a quick workout
I missed my last few workouts, why bother? I quit I’ve gotten off track, but I’m ready to get started again. I’ll be back to where I was in no time.
I haven’t lost a single pound. I quit If I quit now, I’ll never see long-term results.
I don’t have time. I quit I’ll do what I can until things slow down. Something is always better than nothing.

Now that you’ve gotten some insight into the things that stand in the way of success, it’s time to challenge yourself and your ideas about exercise.

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2 responses to “Week of 5/6/2012

  1. I love this post! I printing out the chart and posting it on the fridge and at work.

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