Giving Up on Your Workout? Don't! It's All In Your Head!!!

We have all heard time and time again about the importance of not giving up. Every motivational picture and quote out there tells you to push through the pain, discomfort, bite down, and follow through. There are entire Facebook pages out there that are specifically dedicated to motivating people and dissuading them from loosing sight of their goals when "the going gets tough".

Regardless of how often you look at the copious amounts of fantastic motivational material on the internet, it all means absolutely nothing when you are staring blankly at the loaded barbell, dripping with sweat, with your hands and arms numb from the weight, your hamstrings burning, unsure if you can squeeze out another rep and being absolutely positive that you are pretty much about to die if you try. Normally, during those times, I dig deep. I find that tiny, hard grain of rock solid "truth" that remains constant regardless of the circumstance and I latch onto it like a hungry gator and refuse to let go until I am through with whatever it is that caused me to go looking for "god" to begin with.

Moments like that are rare, but not so rare that I can easily forget the incredible feeling of accomplishment and satisfaction when I am done. After the "dust" settles and the feeling comes back to whatever body part I was training at the time,  I begin to understand how incredibly strong and capable I really am! I believe that, you can walk into training having your "beast mode" on, but you do not earn your beast status until you leave drenched in sweat, unsure if you can drive straight or if you can remember how to get home. That is the true finish to the "beast mode".

This Wednesday I was all about the "beast mode". I walked into my gym ready to do some serious damage, train dirty, walk out covered in sweat,  and later "strut my stuff" like an overconfident peacock (yes, it happens and I am proud of it. You have to celebrate small wins otherwise you spend your life waiting for something "big" and missing all the awesome, little details).

I got to the gym, set up my circuits, warmed up, stretched, rolled,  stretched again, and got to work. It was all going well until I noticed that I started getting in my own way. I noticed negative thoughts creeping up: "You can't breath, this must be too hard of a workout. Why did you plan for 3 circuits with this weight? You'll never last! You should drop the weight, take a longer break. You can't breath!!! Stop!!!" Then the guilt chimed in: "You are ruining the whole point of the exercise by stopping. It is suppose to keep your heart rate up. Look at you freaking out, your heart rate isn't even that high!"

I tried stopping and resetting mind and body. I told myself that I need to cut out the negativity and dig deep and just get through it. I told myself that I'll be glad I finished. When that didn't work, I promised myself a new pair of running pants if I finish (you know, reward system, you have to have one), that got me through the first circuit 3 times. Go figure, new running attire would get my butt going! I am such a girl sometimes.

After a minute of rest I moved on to my second circuit and that was when things got really ugly. My body refused to function. I was stuck in a squat for 10 seconds before I finally decided to put the weight down. I gave into my inner voice and lowered the weight. It did nothing to ease my pain. Now, before you start telling me that I was probably fatigued from the previous circuit, I wasn't. I was just in my own way. It was not the muscle that I couldn't get to work, it was my head. I got through my second circuit one time and by the end I was almost crying. I packed my stuff and snuck out of the gym with my "tail between my legs" being mad at myself and embarrassed that I didn't finish.

I got home, put ice on my shins (I am not taking any chances this close to Peachtree) and posted on the Fierce Miles Facebook page about my embarrassing failure. Within minutes I had a text from one of my wonderful friends telling me to go back and finish my workout. The more I thought about it, the more angry I became. Me, not finish a workout? What kind of [...] is that?! So, I got up, put my clothes back on and went to go finish. I am proud to say that I finished all of the circuits with marginally higher rest times than initially planned. I had to dig deep, very deep, to make it through. This time I did not allow any of the scary, negative thoughts to crawl into my head and ruin my performance. I did it. I finished, I walked back to my car, I crawled back to my house (I am not ashamed, it was a tough workout).

Today I am very sore. I haven't been this sore in a long time. It was worth the extra time, and all the extra effort. The best part about it is that the farther I push through my limits during my training the more I realize that I can effectively push through difficult times in my day to day life. I heard from other athletes that one doesn't simply just train their body, mind and soul need training as well and I see it now. I noticed that since I began my journey of "no excuses" I developed an ability to effectivley deal with some of the things that use to send me into a tailspin of depression. But I am getting ahead of myself, more on that in my upcoming post.

How's that for a mid week check-in?

I Have a Love Hate Relationship With Burpees. Seriously, I do.

I feel that a workout full off Burpees is a fitness metaphor to life. 

I did not feel like going to the gym today at all. In fact, all I wanted to do today was sleep, and maybe stay on my sofa, watch trashy TV and eat plums all day long. However, what we want and what we need do not always coincide. 

What I needed to do was to get up, take a cold shower, start working on my research for the next article I was writing, and then go to the gym, write the article(S), go pick up more research material, go to a meeting, meet with a friend for dinner and IKEA trip, come home and go to bed so I can get up, go run, plant, etc. Wow, I am tired just thinking about all of it! So, how did I get myself on board with my own day today? Simple.

 I made myself get out of bed and did 15 squats, drank and ice cold glass of water, put the tea on, and stuck myself in the cold shower. That got the ball rolling. By the time I was done and sort of dry, I had my morning green tea ready, my hard boiled eggs (that I peeled the night before) were waiting for me in the fridge and all I had to do, was grab a hand full of spring mix, one orange, and one small whole grain pita and I had my breakfast ready. I love pre planned breakfast because it is so quick and portable, I don't even need a plate most days! 

I sat down to do my research with my breakfast in my lap, and I have to say, by my third bite and my forth sip of hot tea, I was awake and ready to put some damage on the topic I was writing about! By the time my back started to hurt from all the sitting it was already time to hit the gym (don't you love the timing? Your body always knows when it is time to get moving) . I put on my running shoes (still with that vague "but I don't wanna" whining in the back of my head). I told myself that those who give up and skip workouts do not get abs. So, I grabbed my bottle full of Spark and left to go get some burpees done. I hate burpees. I hate them, hate them, hate them. I hate them more than I hate Steve the kettle bell. Yes, I named the kettle bell. It makes it easier to throw my fist up at the sky when my butt is thoroughly kicked by the workout and dramatically curse the day Steve the kettle bell was forged in the deep fires of pure evil. 

My workout today consisted of the following: 

15 pushups (no knees allowed)

30 walking lunges (sing it with me Alicia Keys style: My Quads are on FIIREEE!!!)

15 Dolphin Pushups

15 Mountain Climbers

30 sec rest

So far pretty easy right? Gooood.

15 triceps dips

15 jump lunges

15 pile squats (45 lb KB)

15 burpees

30 secs rest

I HATE BURPEES!!!! (but you have to do them until you love them. That's how that works)

15 curtsy lunges

15 bicycles

15 mountain climbers

15 spiderman plank

Repeat 4 times, for time, trying to beat the previous try each time.  

This almost made me cry. Especially after burpees. I think because I hate them, I try to push through them as fast as I possibly can which just causes me to get more tired and wanting to cry. Usually I feel really good about this workout and can take at least a few seconds off, but today, today I wasn't with it fully. 

At first I blamed in on the fact that I didn't have my pre-workout protein shake. Then I remembered that I did, in fact, have a protein shake 30 minutes before I left. Now, I blame it on not having my head in the game fully.  That's ok, though. At the end of the day, calories burnt, are calories burnt and don't let anyone tell you otherwise. There is always tomorrow to have a great, hard, enjoyable workout. That is exactly what I am planning on. In a few minutes I am going to leave my office and go to Big Peach Running Co. to pick up my sexy, shiny, pair of brand new minimalist shoes which I am planning to begin breaking in tomorrow.

How did your Friday workout go?

FINALLY!

I can't tell you how excited I am today. I finally felt good enough to go to the gym and lift some weights! Yay!

When I got to the gym I felt like a child that was released into the candy store. I wanted to do everything all at once. The voice of reason, however, reminded me that I must not give in to my fitness ADD and just stick to the program. So, I stuck to it.

Today was my upper body day. After going through my first set of exercises  I felt a touch "fried". I think I over zealously pushed myself a little harder then I should have after a long absence. Second and third set of exercises I breezed through, which tells me that I probably need to increase the weight or the number of reps, and finally when I got around to training my biceps, I was completely bored. I need to come up with a more creative ways to train my biceps or at least get them engaged when I am doing my lower body. Finally, I trained abs today as well. Again, I need a more creative way to train abs. I am very bored with my Russian Twists and V-ups and Captain's Chair exercises...

The more I continue working out at the small, private gym that I go to, the more I realize how much I miss having  someone to spot me, talk to, and workout with. I use to dislike training with other people, now I feel like I need a pack.

I think I am going to start looking for an excepting bunch of body builders to take me under their wing. I think it is time to be part of a group.

Living Vicariously Through My Friends

I think I already said this before, but being sick or having to stay away from my normal workout routine due to an injury turns me into  an incredibly grumpy person. I am on day four of forced rest and I am itching to go back to the gym. Logically I understand that rest is required, that I will be able to come back to my routines quicker if I give myself time to rest and rejuvenate, but emotionally I am a mess. Over the last few years I have gotten use to leaving my stress at the gym, and although there were moments of self doubt about my fitness progress, I never doubted one thing -- working towards my fitness goals made me very happy.

Since I could not go to the gym this morning due to this incessant sinus infection, I decided to relive some stress by doing simple meditation. Granted, I haven't meditated in a long while, but I have to say, it has nothing on lifting heavy weights or doing 30 burpees. It just isn't the same for me. I am really looking forward to finally being able to keep my date with the Smith machine at some point this week.  

So, dear friends, since I can't be out there doing pullups, pushups, squats, and deadlifts, get off your butts and go do something active for me. A few pushups, a few bench dips, some jumping jacks, superman planks, and burpees will totally make your day! Seriously, go do it, then call me and tell me all about it. 'cause I AM DYING HERE!!!! :) 

6 Ps of Success.

I am still pretty sick, but today was a planned rest day anyway. As usual, every Sunday is my planning, packing, and shopping day. On Sundays I make sure that I am prepped for the rest of the week. After all, Proper Prior Planning Prevents Poor Performance. It also prevents emotional eating, slipping off your diet, skipping on workouts, and bending your schedule during the week.  I am not  advocating inflexibility, but you are less likely to make excuses if you have a clear plan of action.  So, get to planning and if you slip, make sure that you built in a fail safe. 

Allergies? Cold? Weight lifting? Crossfit?

Although I am not too sure if I am having a really bad case of allergies or if I am beginning to get sick. Regardless, I pushed through my cardio today just in case it is allergies. I regret nothing! Well, maybe I regret that I only had 20 minutes... Either way, it is so unfair to feel this under the weather just days before my race. If I don't feel absolutely horrible tomorrow, I have a date with Murph and hopefully some sore back muscles afterwards. I guess when lifting doesn't get you sore, turn to crossfit! I have high hopes for you, Murph! Don't let me down!

All I Need is 20 Minutes to Feel Human Again.

In the last few days my workout times have been all over the road. I am a person of routine and consistency, I got my body use to having a natural boost of endorphins in the morning and having to work out at night have turned me into a grumpy, stressed, mean girl. I am making it an effort to get my workouts back on normal morning schedule. Even if it means getting to the gym at 5 am.  

That being said, I don’t know what I would have done to the world today if it had been for my 20 minutes of cardio this evening. I wish I had the time for a full 45, but 20 is all I had to spare. I guess you have to get it in where you can, right?

No More Doubting!!!

Oh, I really should kick all this doubting out of my life for good. My legs are sore today! Yay! I went out to the gym and hit the treadmill for some speed work on an incline. My legs began to feel weak 15 minutes into my intervals, but I finished strong. I can’t wait to be able to run outside! All this pollen is really getting to me today.

First Solo Weight Traning Session.

Today was my first solo workout in years. I was nervous going into it, but after my warm up and my first set, I suddenly realized that I can push myself to the limit without help. Of course, it would have been very nice to have someone next to me giving me a little boost here and there, but I think that it went rather well.

I will have to slightly modify my routine and incorporate more cardio based exercises in addition to weight lifting. I was just slightly bored today because of the lack of burpees (which I did a few of as part of my warm up).  

I can’t wait until tomorrow. The weather has finally made up its mind and if all goes well, I am going out to do some speed work. Here’s to shaving minutes off of my next race!

Keeping it honest.

I needed something to keep me on track, to keep me honest, and to keep me going on this journey to a better, stronger self. I have a tendency of getting slightly discouraged when things do not go as planned and I thought that if I started keeping a record of my adventures, goals, and my progress I could remain positive.