Bust out of the wintertime blues

Dont get bummed out prematurely


Some of you are 3 weeks into your New Year's resolutions

Some of you never really stopped , but winter can bring with it a case of the doldrums that is sometimes hard to shake even for motivated pro's

For those just slinking back into the gym or coming in after a long layoff,  --- you likely have already experienced the over-exuberance of those first 2 workouts , and the resulting 4 or 5 days of soreness afterwards

   Or you hit the track, trails or treadmill, and were disappointed that the numbers weren't rolling by as quickly as they did a few years ago


Don't despair -- it happens

Discipline is forged when you struggle past the weak spots and find triumph in what would formerly be mundane

If you deadlift 200 pounds -- be happy.    It may not be as much as you did when you were in college, or were 25 y/o etc etc,  --- but you just pulled 200 pounds straight off the ground -- not bad

    Dont be dejected if it takes you 11 minutes to run a mile, and the thought of running 2 or even 3 seems like an insurmountable task
    --- You just ran a mile   -- sure, not in the same time as you did when you were in the service, or when you were in high school track, --- but you did it.   See if you can add a quarter mile in a week if your working on a mileage goal

Life is a journey -- embrace it -- your goals should always be in the back of your mind ,  but get some enjoyment out of the little things
  ---after all, before you can ever run 6.2 miles, -- you must first be able to run one

_____________________________________________________________________

Shake Things Up 

For the most part , my musings and rantings are not geared towards professional athletes , and i think most can see that when they read enough of my entries, -- but we do have a handful that stop by every once in a while  -- so i try to give everyone some take aways

One point someone mentioned to me while speaking directly about motivation is to not be afraid to use material things as a slump buster --- this won't fix serious problems in anyone's program, ---- but it can be as simple as trying a new pair of shoes you like, -- or maybe getting a short guest membership at a different gym in a different part of town for a couple of weeks  ----

Personally,  I've been dabbling occasionally at a somewhat local BMX track with an overgrown adult size bmx bike lately --- I'm 43 years old, so this may sound preposterous ,  -- but let me break it down --- I go from resting heart rate to very close to max HR in 45 seconds , --- then when my heart rate gets back down to 115 or so , i do it again  (one lap taking roughly 45 seconds) -

- multiply those efforts times 6 or 10, -- and that sounds an awful lot like an interval session doesnt it?   ----  Thats because if we were doing anything else to do that, it would be an interval session

      disclaimer: i do have a previous (although limited) background in that sport - i wouldn't recommend BMX to everybody -- but its a fun way to get in a session if you have a suitable bike and a track close enough to use

    Take an indoor rowing class if there is one in your area --- that will also get you out of your comfort zone real quick

Lots of ways to shake things up if you need to


_____________________________________________________________________


Keep a journal

I know a ton of people who do not do this  --  But if its wintertime and the spirit is weak, -- you need every tool at your disposal to succeed

First off -- if you have modified your diet in any way ,  this should be mandatory

Whether its adding calories, cutting calories, trying a new system (like paleo) -- or anything else,  you should keep a record of what you eat and the effect it has on you

Do certain foods make you sleepy?  Give you digestive issues? Toss and turn at night?

NArrow em down and weed em out  ---

As well, if your trying to reduce calories, keeping a journal of everything you put in your mouth keeps you accountable.    It also makes it easier to calculate your tally at the end of the day.
    If its stuff you'd be embarrassed to show a trainer, - do you really need to be eating it?

Its also sobering to munch down on a 2 pack of oatmeal cream pies , then look at the nutrition label and realize you just wolfed down 340 calories

--- Doesnt 5 oz of lean sirloin and some veggies sound more satisfying than that ?  Thats also about 340-350 calories if you select hand trimmed cuts of meat carefully.  ---

All you need is a small spiral notebook  ---

 for example, - i write down what i eat,  - the good the bad and the ugly.   I write down what type of exercise i engaged in that day  ---i dont really break it down to the sets and reps - but i jot down what the basic exercises performed were

 --- i also take note of my nap times, plus how much sleep i got the night before -- if my sleep time is lagging, i'd like to get to the bottom of it too

You decide what goes in, its your journal --- but jotting everything down can help keep you more focused on what you need to do on any particular day

__________________________________________________________________


Thanks for reading again --

2 or 3 people have told me that my blog is hard to get to --- i dont know - i also CC myself with every blog submission and dont find it too painful --- but if anybody has any suggestions on a better blog server -- i am all ears

I am also seeking help in updating and revamping our website ---  fitclaimspro.com   -- I havent done much it, because honestly, a month or so after i started this blog -- the blog has gotten much more traction than the website.  (although there is a link to the blog page on the website)

    --- But i've got some goals with the new year too, and revamping the site and putting more emphasis on it is a small one--- i'm just not a very good webpage developer, --- but if you or someone you know happens to be good at that stuff -- hit me up and i guarantee you will be richly rewarded with the coin of the spirit !


Drop me a line if you wish at  Dougmcbride@fitclaimspro.com

_____________________________________________________________________

disclaimer:    The information contained here is not intended to replace the medical advice of your physician and is not intended as medical advice.  This newsletter/blog is a sharing of knowledge and information from the research and experience of the staff of Fitclaimspro.com and professional colleagues unless otherwise noted