Getting Back On Track – My Pledge!
Hi everyone, Hope you all had a great weekend! I was at a friend’s wedding and had an amazing time, with great people, great food and drink! While I enjoyed every bite, I realised some of my habits need to be reset.
Since my back pain got bad and my training suffered, I have fallen into a training and diet rut. Now that my back is better, I really want to get things back to my baseline and start being smarter about my health and fitness. Being out of whack with my fitness is very unsettling for me, and I need some extra motivation to get things back on track – hence this post!
Additionally, looming over me, is a photo shoot for a very cool project that GGS is working on, and I’ll put my hands up and admit, that I want to look a LITTLE BIT leaner. There, I said it!
Getting leaner (back to how I was in March), is a short term goal, but longer term goals include improving my conditioning and over all performance again. It just so happens that I can achieve all of these things by implementing my faithful regime again. It works best for me when I focus on more conditioning and ensure I am not developing any permanent bad eating habits.
Towards the end of last week I mentioned that I would be aiming to do 3 Conditioning workouts and 2 strength workouts per week. I have since been thinking about making this “project baseline” a little more complete (holistic) by including a few points on my diet and eating habits. It would be a little hypocritical if I was to continue eating junk and try to out-train my bad diet. Therefore, this post will outline what I am going re-implement to help achieve my goals.
PLEASE NOTE: These are the changes I want to make for myself, and I simply would encourage you to evaluate your current behaviours to see if you can make any improvements, that you know you can sustain.
I have been asked to specify what I will do in the gym on the 2 days I train there. So first, here is an idea of the exercises, sets and reps I will do for the next 4 weeks:
Gym Workout 1
- Front Squat – 3 main sets of 5 reps, then 4 killer drop-sets (taking 5kg off the bar each set with minimal rest between each – do as many reps as possible and throw up and the end).
- Either Sumo Deadlift or RDLs – 5 total sets – 2×8, 3×5
1a) Bench Press – 3×5 1b) Wide-Grip Pull Ups – 3×5-7 Then I will finish with Side Bends – 2×12 Gym Workout 2
- Jefferson Deadlifts – 4×5
- Hip Thrusts – 4 x 10 – 12
1a) Single Arm DB Row – 3×5-7
1b) Dips – 3×8-12
Finish with light Rotational Deadlifts – 2×12 total reps
What will I do for the Conditioning Workouts?
Well, these will be a mixture of old faithfuls from my archives and new ones along the way. Any news ones I will film and post here for you all to try too.
During my 3 Conditioning Workouts, I will ensure that I cover the vertical press (Military or Push Press) and a single leg quad dominant exercise (lunge, Jungle-Gym supported Pistol, Stand-Kneel-Stands etc), to ensure full balance between movements over the entire week.
What else will I be trying to do?
Walking! Every day, I pledge to go for a 20 – 30 min walk! MUST make myself do this, because I spend way too much time sitting at my computer working, so I must must must go walking more.
Ensure proper sleep. I will be on leave for the majority of September and this gives me the perfect chance to catch up on all my missed sleep. When I return to work after this period off, I am down for 2 nights per week and should have less over all tiredness This will help a lot!
Now on to the diet stuff:
**Additional Stuff** – This diet/eating regime is preferred by me and is not to say everyone should do this. Not everyone will be suited for Intermittent Fasting for example, and some may prefer to eat carbs throughout the day. I am simply outlining what I am doing. Use your own judgement and ask me any questions if you wish to know more about WHY I am choosing these things. Thanks!
Let’s keep it simple and not go to crazy extremes! All I am going to do is implement these small changes:
- Fast for 16 – 20 hours most days – Please note, that I will be making sure I get my total calories in this time and will not be under-eating! NO WAY! ** The reason for the 4 hour window is to control my tendency to graze ALL DAY! For some folk, they can switch off after their meals … I find it very difficult and feel more comfortable fasting and allowing limited time to feast/graze**
- Drink MORE water! I used to be great at this and now I only drink about 1.5 litres + way more coffee … so I pledge to drink at least 2 litres of water per day!
- Less Coffee – Limit to 2 cups per day!
- Carbs (starchy) with main meal ONLY! This may seem extreme, but I need to get my sugar addiction under control – the more carbs I have, the more I want!! I reckon by dealing with my hydration, I will notice a difference with this too. But limiting the time when I can eat carbs will help me crave them less earlier in the day.
- Eat MORE veges! I need more fibre and I need to start taking care of my guts.
- Chocolate – WON’T / CAN’T give it up, so I will pledge only to buy a minimum of 70% Organic PLAIN chocolate.
- Opt to eat in more. I eat out way too much (new relationship you see ), so I need to start practicing my cooking skills for 2 once again!! In line with this pledge, I bought myself I Crock-Pot Slow-roasted leg of lamb with garlic and rosemary anyone??
- Alcohol? Yes, it’s allowed (HELLO, I’m Irish!), but only at the weekends or when out at the Nora Jones Concert on Thursday night And NO getting drunk … this only encourages me to eat rubbish and who can train when they’re hung-over ?? NOT.ME!
I think that about covers it. While the list seems long, it really is just about making sensible choices and no longer expecting to be able to out-train a half-hearted “good” diet. I basically award myself way too many treats with the rationale “but you train hard Marianne” attached. Yes, I do train hard, but I would like to feel better in my skin once more and right now, I don’t!
Something else to consider, ladies … HORMONES; More specifically Estrogen/Progesterone balance! I will be putting together another article on hormone balance that every women should read! I’m excited about it because this is something I feel very strongly about – but I am still gathering my research, so patience is required
Anyone fancy joining me on this Pledge to reset some boundaries (of course adapting this pledge to your own individual needs)? I know a lot of us have mentioned feeling stuck in a rut; this could be a way out of it, and a great chance to see exercise our willpower. Let’s see the training part as a positive challenge and take the diet part one step at a time. There is nothing worse than feeling restricted in life, and it only makes us into rebels - so we can just try our best to stick to the “rules” … after all, we’re still allowed chocolate – just 70% cocoa chocolate!!