Time to up the ante on my workout, and I’d love some company. I am beginning a 12 week, “Pump Up The Volume” fitness program. While I normally workout pretty regularly, and I eat fairly healthfully I am not completely focused. And I think that’s okay. That’s life! How sad would it be if you didn’t occasionally eat the damn cake, or order up the umbrella drink?
But I have found that every once in a while it’s beneficial to get a little crazy-ass focused. 12 weeks is the perfect amount of time to commit to – short enough to hold my attention, long enough to see some real results. And it’s only the focus that needs to be slightly crazy. The nutrition and exercise parts remain completely sane. (Disclaimer: I’m just sharing my personal opinions and what has worked for me in the past. If you have any questions consult a registered dietitian, certified fitness professional, or your doctor. I am merely a cheerleader.)
I’d love for you to play along with me. I’ll be posting regular updates on the Confetti Drop Facebook page . And guess what! You can too! I’ve set the page so we can all post on it. Have a great workout you want to share? Tell us about it. See an awesome article? Put a link on the page. Need some love and support? Just ask. We’re in this together.
Here’s my plan for the next 12 weeks…
–I took my “before” picture yesterday. Yes, it’s a completely odd thing to do, and not that much fun. But it really is rewarding at the end of 12 weeks to look back and say, “Wow, dropping my cookie-of-the-day club membership really DID pay off!” It’s just a suggestion. If you don’t feel like doing it, just forget I mentioned it.
-I am ridding my pantry of junk food. Out of sight, out of mind. I don’t need to have the Doritos singing their siren call from the kitchen. And, for the 100th time, I am going to try and kick my Diet Coke habit. If this post sucks, my apologies – I am distracted by the thought of how sad life is without Diet Coke. It’s 11:08 on the first day and I miss them so already. I love them like Bugs Bunny likes carrots, like Hannibal Lector likes a fine Chianti, like an addict in rehab likes crystal meth. UGH! (I can do it. I can do it. I can do it.)
–I am writing down my goals. I suggest setting SMART goals, as presented by ACE fitness. Goals should be specific, measurable, attainable, relevant, and time-bound. Mine, for this go-round? In the next twelve weeks I will lose between 10-15 pounds, and between 5-10% bodyfat. I will increase my average walking speed to 11 minutes per mile and register to walk a half marathon, (if my ankle allows it) and/or begin training for a century bike ride.
–Deprivation diets are bad and unsustainable. You have to fuel your body, especially if you’re working out regularly. Food is not the enemy. Food is good, and the more “real” the food, the better. For nutrition I pretty much follow the guidelines in Bill Phillips Body for Life, and Eating for Life books. It’s just real (not processed) food in portion controlled sizes, 6 times a day. Also, he suggests a free day when you can eat and drink whatever you want. This gives you something to live for. Past experience has taught me that I do better with just a free meal. I get a little crazy with a whole day and end up not feeling so great by evening. But the option is yours for the taking.
–As far as exercise goes, I’m going to run, walk, or bike, 4-5 times a week for 60 minutes, lift weights two times a week, and get in at least one yoga class a week. My focus this round is on dropping some pounds. A recent study by Duke University suggests that aerobic exercise beats resistance training, or even a combination of the two, for weight loss. Another study, published in the Journal of the American Medical Association suggests that middle aged women, in order to avoid weight gain, need more exercise than the previously recommended 30 minutes a day, 5 days a week, of moderate to intense activity. They are now suggesting 60 minutes a day or 420 minutes a week. I know, I know. That’s a lot, and kind of a drag, but life is about making choices. Gain weight or walk your ass off.
–I’m going to have fun. I’m going to play. I’m going to remember how powerful it feels to push myself. I’m not going to worry about how fast or how far I’m going. I’m not going to compare myself to anyone else. I’m going to celebrate my successes, forgive my failures, and continue to try, because you never really fail unless you stop trying.
–Oh, and I might bitch and moan a little (and by “a little” I mean a lot) about the Diet Coke thing.
Consider yourselves warned.
What’s your fitness plan for the new year? Share here!