slow start to the gym seems to be working. I have only had normal post-workout soreness and no injuries; I have not experienced that debilitating soreness that goes on for days. Perhaps more importantly, because I've set my expectations of myself uncharacteristically low, I am meeting (and exceeding) my expectations! Here is how my program has progressed so far:
- Week One- get up, get to the gym, and do something for 30 minutes or more, 5 days a week (no calorie or heart rate monitoring; no "programs").
- Week Two - do a little more; push myself a bit on the cardio (still no monitoring or tracking)
- Week Three - begin a program of 3 cardio and 2 strength training sessions per week
- Last week: Begin Couch to 5K (C25K) program; pay attention to weight and reps; begin gradual increase in weight or reps (not both).
- Begin tracking calories burned (that is this week); also because of C25K, I am noting distance.
- Next week: Increase cardio to 35 minutes or more
- The next step, which will probably be in 2 weeks, will be to start monitoring my heart rate.
Friday Tips, Tricks and Inspiration
This week's theme is making changes to reach your goals in this new year -- or to take another shot at the resolutions you've already forgotten about!
My tip for you this week is to put support in place for yourself. I currently have 4 kinds of formal support:
- I attend weekly Weight Watcher's meetings (for the weigh-in and the community atmosphere);
- I have my text friend with whom I exchange "get up and get to the gym" text messages every weekday;
- I have my weekly call with my long-time support partner (although it isn't necessarily about weight loss);
- I exchange a weekly email with a friend on a similar eating plan
- Informal support systems: My family is very supportive. They don't offer temptations to me and my hubby makes sure I get to attend my meeting. They all are so encouraging of my efforts. I also have tracking and sharing websites (both for weight loss and fitness) that I frequent and a bunch of blogs I follow. All these little things add up to a lot of inspiration and motivation.
This week I offer a tongue-in-cheek look at the gym for your inspiration. My friend Colleen shared it with me and it is too good to keep to myself. It is both funny and true - let me know which ones make you smile!