Even When I Don't Feel Like It...

Due to some Internet issues last week and the fact that I've been putting together some items for one of my other hobbies (www.adornedwithgrace.com), I have been away from my Graceful Coach blog. Does that mean in my busy-ness, I've laxed on my workouts?

No way, lol!!! :)

Let me use this post as an open diary to share that when things get really busy like that, I *do* get tired from the late nights and long hours doing "busy work" and having to get up early to get orders ready to ship, and have those days I'd rather just stay in bed and vegetate.

So what do I personally do in those moments?

I think Chalene Johnson, the trainer of TurboJam, ChaLEAN Extreme, & TurboFire, has said it best (and I am paraphrasing): Even those days you don't feel like it, remember how good you feel afterward. Think about how great you feel knowing you burned off those calories and did something positive for yourself.

I'll admit, one of the reasons I am motivated is to be fit and trim, but I think that just the accomplishment of knowing I did something that seemed especially difficult adds a greater sense of self esteem for me that day. Like this morning, in leui of my usual ChaLEAN Extreme & TurboFire workouts, I did P90x's Back & Biceps & Insanity's Cardio Plyo Circuit because I like to do something with just a little more punch since I use Saturday as a complete rest day. I have not done those videos in a while, much less together, and I had to give myself an extra pep talk; I knew I would not do quite as well as I had done last time, at least with the strength part/P90x, but for that reason knew it would be one tough but great workout!

Sure enough, the pull-ups (or should I say modified via negative-style pull-ups) kicked my butt but was glad to find that the Insanity workout actually seemed easier thanks to Chalene's TurboFire Fire 55 & 60 workouts. I even accompanied the hubby and the dog afterward for a mile and a half jog.

I really did not think I would be able to do all that and I know it is so much easier said that done but knowing that I did something healthy for myself and getting that endorphin high afterward made it all so very worth it!

Now you may still be a beginner and are just working up to a half mile walk or a thirty minute workout video and find that is still quite a mountain to climb! But as mentioned before think about those health benefits and definitely find something that motivates you. If you are going for a walk, make a date with an old friend you haven't talked to in a while and catch up--you may find yourself walking more than a mile you are so engaged in your visit! Or do a DVD with some good music.

Not meaning to advertise, but with TurboFire, depsite the fact that I do have trouble with some of the choreography and find that I prefer Shaun T's "boot-camp" style of moves, the music she uses in it is so fun, it truly makes the time go faster and I'm not even a dance music lover (I'm more of an alterna-folksy rocker chick, lol).

My favorite way to exercise sometimes is while watching "The Biggest Loser" on NBC; I'll pull out my mini-trampoline or get on my elliptical or simply do some calisthenics as I watch. I think if they can do it, I know I can! (Does it blow anyone else away when they have the final set of contestants run a full marathon???) When Jillian or Bob is yelling at one of the people, I imagine they are yelling at me and find my steps getting more intense as I watch them haul it on the treadmills or racing during a challenge.

So, yes, there are ways around those lazy days and like with everything else in life, it is just about the choices we make. Hopefully, we will all strive to do the best we can each and every day! :)

**To buy the Beachbody DVDs listed here (P90x, Insanity, ChaLEAN Extreme, TurboFire) go to our site at Graceful Coach/Beachbody. Sign up under "Graceful Coach" for free coaching and advice from me!

Getting Started!

First and foremost, before entering any kind of workout program or taking any advice from a blogger such as myself, make sure you check with your physician first to make sure you are not in any sort of risk engaging in physical activity or changing your diet. I can only give you recommendations but as with anything you read on the Internet, take with a grain of salt and do your own research and try out what works best for you.

Second, because I think that seeing results is one of the most motivating reasons to workout, make sure to take some measurements the day you start. Usually, take note of the inches/cm around your chest/bust, waist (smallest part of your trunk), tummy (area around your belly button), hips, thighs (around the widest part), and arms.

Of course, take note of your weight as well BUT do not use this as a gauge for your progress or you will find yourself frustrated. Especially when beginning new workout programs and you are literally tearing down old muscle to make new, stronger muscle, you'll have a some swelling and fluid retention that almost always shows up as extra pounds. It is best to go by a pair of jeans and how they fit over time as you work out than consulting with a mocking scale, lol. When mine reads 3-5 pounds more than I know it should, I grab that pair that was snug when I first started working out and as long as it still feels lose and roomy, I just ignore the numbers and move on...

While getting these numbers, you can also figure out your BMI which is your Body Mass Index that determines your health risk although it may not be completely accurate if you are someone who is very muscular (like a football player). Here is a link where you just input the numbers and the charts on the right will tell you where you are at: BMI Calculator

Next, decide on what will be a realistic goal for the frequency and duration of your workouts. If you have NEVER worked out before, you might start slow at 10-15 minutes, three times a week working doing something low impact. You know your frustration level better than anyone so try to make it something that won't make you want to quit.

Once you have decided on that, write those days down with a PEN in your calendar and consider it "non-negotiable" as Chalene Johnson of TurboFire says. Again, make the time you perform the workouts at a realistic time. For most busy women, it is first thing in the morning before the rest of the family is up. And turn off the phone or any other distractions that might disrupt your time; if it's really important, they will call back!

Finally, decide on a workout! For many beginners, walking is the safest and easiest thing to start off with. The only thing I have to say about it though is make sure you walk fast enough that you are getting your heart rate up to a minimum of 60% of your maximum heart rate but, if your are capable and have permission from your physician, preferably at 70-80% of your maximum heart rate. (Calculate that HERE.) If your knees can handle it, try to add some hills for added intensity and involve a good arm swing (although it may look silly) to increase your heart rate even more.

I've known a lot of people that say they walk but are frustrated they don't lose any weight or notice a difference but those that do are usually going at a more leisurely pace than a "working" pace. For example, someone who is 150 pounds, you would burn about 144 calories walking for thirty minutes (3.5 mph/17 minutes per mile). But if this same person went faster, like going 4.5 mph/13 minutes per mile, they would burn 180 calories. So depending on what your goals are, calorie burning to lose weight or just to simply get active, think about what you want from the workout and adjust accordingly as your health permits.

Other options for beginners workouts:

*Basic strength training exercises; in the future, Graceful Coach will post one of our own, but for now, check out this link to get started: Easy Exercises You Can Do At Home

*Basic calisthenics like jumping jacks, lunges, push ups, crunches, & squats. Proceed with caution if you have joint issues especially with jacks, lunges, & squats. Start off doing each exercise ten times and work up to twenty-five, resting as needed.

*Elliptical machine; great for those who have joint issues but can burn a ton of calories. Find a gym that gives a two week free trial that has one you can try, just to see if you like it and then get one comparable--just make sure it is sturdy and will last you!

*Workout DVDs. As mentioned in a prior post, Jillian Michaels is probably my all time favorite as far as workouts go. Her 30 Day Shred is great for beginners because it is "doable" yet intense enough you get a good calorie burn, yet short enough to fit into a busy schedule (20-25 minutes from beginning to finish).

Also, being a Beachbody DVD addict & Beachbody Coach, I've tried a lot of their products and gotten familiar with the various trainers, so I would highly recommend some of their DVDs if you'd prefer to do a different video with each workout if you know you will get bored. I'll have a chart for you with my next post to help you decide a little better.

As a final word of encouragement, don't feel bad if this feels like a struggle. If you can stick with it long enough to get results and see the positive effects on you and your sphere of influence, it can become a habit that will follow you for the rest of your life. We get addicted to too many unhealthy things it seems, but how great it would be to fall in love with exercise?!? Too many benefits to even write down here--I'll have to save it for a future post! :)

Coming next: Recommended Beachbody DVDs for Beginners