So the working out took a bit of a hit last week. My oldest daughter and I were both under the weather. I worked out twice, but it was a deliberate decision. I didn’t want to push my body and set myself back. Saturday I was able to hit a row and a EMOM, so that felt like a good end to the week.
For a while, Julie and I have talked about our approach to diet. To me, I want to change behavior and create routines that allow us to reduce the number of decisions that we make on a weekly basis. These take up time and although we need variety, we don’t need that much of it. I think we’ve spent more time talking about what we should cook instead of cooking something and eating dinner with our kids.
So we’ve done a 30 day paleo challenge. It felt good, but it didn’t create the ongoing behavior change. It’s very restrictive and we struggled to stay full. There is a part to food for us that is beyond eating, it’s enjoying the food. I know it’s an excuse and we could’ve worked to make it happen, but it was a lot of decisions with a lot of failure.
We decided to try to the Slow Carb Diet made famous by Tim Ferriss. The idea is to take out most of the bleached, white carbs but to maintain focus by using legumes (beans, lentils, etc) to create satiety with vegetables and protein. From a food preparation perspective, it is a little easier to create larger meals at a price that we can afford. Also, the cheat day once a week gives us something to look forward to and put the cravings into a day.
Will this work? I don’t know. I’m not looking for a silver bullet, I’m looking for a way to change behavior. If I look at my body and the photos I’ve taken, i would put myself somewhere between 28-35% bodyfat at 240 pounds. While I was a rugby player, I was happy being heavy as it allowed me to play. Now, I don’t want the weight. It slows me down, causes more wear than is necessary on my joints, and it serves no purpose. My goal is to drop to 10-15% bodyfat…the weight is the weight. I don’t know what I can be or what I am supposed to be. If I’m able to function, spend time with my family, and workout with friends then that’s what I’m looking for. I know that I’m going to have to take care of my body as I age, I put it through a lot when I was younger. Hopefully, a slightly lower start point on the bodyfat percentage will help with faster recovery in the long run.
It is interesting to know what you can push thru. However, when you start the comeback it is pretty important to know the difference between the difficult things that you push through and the ones that will break you. For me, I can push through interval training. I hate it, but there is something about the ability to push for 30-240 seconds that I can go hard as long as I know a get a breather. It doesn’t even have to be a long breather, as long as I get something. On the other hand, I get broken by something long and consistent. I can do a 5k on the rower after a bit, I can run 1-2 miles but doing this low and slow demoralizes me. I need to mix it in, but how often?
For me, I will do this 1-2 times per month. Why so infrequently? My goal isn’t to be the world’s best 5k rower or runner. It is to be consistent over the long haul and create a pattern of behavior that allows me to be active for a long time. With that in mind, the ability to do enjoy it over dread it is the most important part. So I do a lot of rowing in shorter intervals. I’ve found that I’m able to maintain a the consistency of my workouts, which has led to increased fitness and stamina.
So find the type of exercises that allows you to improve and push. Do it and hit your long term goals.
The last week has been the second week of rugby camps…once again, I didn’t workout during the week. I did run around a little (I wouldn’t classify this as exercise), so I wasn’t completely sendentary. However, I find that one of the issues that I have when I do this type of movement is that I don’t stretch at all. By the Day 3 (Wednesday), my body felt like it was being bound-up. So today (Friday), I’m going to work out and get a great stretch to hopefully get things unwound.
So what do I learn from this, I’ve got to stretch even if I don’t actually work out!
For the least couple of years, I’ve been splitting time between the Bay Area and Illinois as I’ve attempted to pursue my career as my partner is pursing hers. This has meant a haphazard approach to our normal support networks including working out (I miss my garage gym a lot!)
However, I’ve been successful in Illinois with a Concept 2 rower and a couple of kettlebells. Just a couple of pieces of equipment have allowed me to stay on track and hit some pretty decent intervals, while focusing on stability through a range of movement over strength. Truth be told, this is what I should be focusing on with my strength. While I’ve been home, I’ve been able to get 4-5 rows in per week and 2-3 kettlebell sessions. It means that I’m staying on track and staying consistent. What has gone amiss, meditation and journaling. It’s funny how the mornings get untracked dramatically with three kids. Quiet and alone time has been hard to come by, but I’ve been grateful to be annoyed by my family!
The big downer was camp. I know 60 boys campers and hours from early morning to late evening. I’m trying not to beat myself up, but I didn’t get a workout in. By the end of the week, I was moving slower and my joints were sore. I know that I need to workout, even if only bodyweight circuits and stretching, to be able to move well. It’s got to be a habit and it probably needs to start in the morning or finish in the evening. I’m ok with not working out completely, but I need to do a better job of doing just a little more.