All posts tagged: cleanse

First Week

Like many people, I took advantage of a lot of opportunities to indulge over the holidays. Nearly every event was centered around food. The wine, beer and cocktails runneth over. My rambunctious brother was visiting and stayed at our house for a week. So yeah.

I think we all “give ourselves a break” during the holidays. Normal lives may be filled with order, boundaries, regime. Especially if your routine changes, like you are off work for a week, you are kind of vacationing from reality. You feel entitled to freedom, freedom from standard “proper” actions and freedom from guilt in your own mind. Like I said, I did it. Celebratorily. Gladly.

For the first week in January though, I came up with some “get back on track” rules for myself. (I know this could sound silly to some, but creating these rules on a weekly or monthly basis have been truly crucial to my personal health and fitness, the key to goal-setting.)

The rules for January 1-7 were simple:

  • No candy
  • No soda
  • No fried foods
  • No alcohol

One could certainly set stricter rules, and in the past I have. But in this case, I only wanted a solid week off from the top four offenders in my diet. These were the specific foods and drinks I noted I was consuming too much of in weeks prior. I had to cleanse!

Tuesday, January 2, I came home from work after a hazardous day. Here was my thought process…

  • Gosh, today was tough, and I’m exhausted.
  • I wish I could treat myself, to feel better, as consolation.
  • I really want two mini Milky Way bars that I got in my stocking.
  • I had a good day by the rules, did not have soda, fried food or alcohol.
  • Maybe that’s what I should do instead – just allow myself one thing from the No list each day.
  • Cool! I will have the candies.
  • Chomp. Chomp.

A minute later, I felt terrible. I had just set these rules for my First Week, and I broke one immediately. I thought, what the heck is wrong with me? I realized I wanted to write a blog post about this experience right then. I wanted to document my own journey and failure. If this happens to a health and fitness expert, then it most definitely happens to those unpracticed and unaware. My problem was talking myself into that candy. I rationalized why I could have it, why I deserved it. This thinking was not in line with my goal. The person who lost here was me.

This is what my clients go through every day when trying to be active and eat healthy. They set goals. They make themselves promises. They welch on the deal. Because behavior change is not instant. It takes having “I want the candy” moments followed by “I ate the candy,” “I know eating the candy does not get me to my goal,” and “I resolve to not do that next time” moments.

We are all learning more, all the time. The better we recognize and analyze our behavior, the more likely we will change it and make positive, healthy lifestyle decisions.

< As written for Doctor for Life >
AarikaFirst Week
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Jan Fit Challenge

Thanks to my girl Heidi with Train To Live, I joined a fitness challenge for January. The challenge consisted of a three-day cleanse and then two-weeks of workouts. I started January 5 and am proud to say I completed as of this Wednesday, January 21. I lost 2.875 inches total and feel more toned and energized than I have in a long time. Here’s the skinny on getting skinny…

Cleanse

First let me say that this was not a cleanse like most of you are instantly thinking, intaking only lemon juice and cayenne for three days. It was a clean-eating plan with actual good-for-you foods that another health specialist created with Heidi specifically for this challenge. Participants had a meal plan to repeat each day, including tons of hearty vegetables, lean protein and this dank-ass flax granola we were all required to make. We were not allowed to have fast food, fried food, red meat, alcohol, caffeine, refined sugar or white flour. The toughest part for me was caffeine. Cleanse Day 1 was categorized by a lingering headache. I was very happy to discover that green tea had just enough caf to take the edge off and was allowed as an herbal tea, full of antioxidants.

Workouts

The exercise plan spanned two weeks. It was composed of 6 Fit Day routines. Basically, over the course, we performed each of those twice (total of 12 days) and incorporated two rest days (Sundays). Fit Days 1 to 5 were pretty high-intensity endurance workouts. One day focused on cardio; one day focused on legs; etc. Fit Day 6 was a stretch day, with 10 minutes of warm-up prior. Amazingly, each day’s routine was designed to be done with zero equipment – and anywhere with roughly five-by-five feet of space. I did use a mat for floor stuff, because I had one handy. The rest of the workouts I did in my bedroom, in the driveway, in the hall at the YMCA or even while out of town.

Things I loved about this challenge

1) I am currently undergoing what I’m considering an incubator phase for my new journey into a health and fitness career (as a personal trainer, plus), and this was the perfect opportunity to try something new. That’s where I am right now – learning as much as possible to shape my interests and path. Now I’ve done a sanctioned fitness challenge. Now I’ve done a cleanse. Experience is power, baby.

2) I was greatly surprised with my own personal results. I had already been eating relatively clean – watching sodium, fat and calories. I was working out regularly too – with a goal of three days per week.  But, alas, we are in the winter season and the holidays just past. So I guess, I wasn’t doing all that I could. I am thrilled to see positive changes in my body and can’t wait to enlist in something else for February that pushes me. (Note: Lost 2.875 inches were sum of total measured at 11 sites – neck, upper arms L/R, chest, waist, hips, thighs L/R, calves L/R and butt.)

3) Sparked by a newfound enthusiasm, I recruited several friends to also participate in the challenge. Shout out to Erin and her bridal party for agreeing! This was a whole other angle, to lead a group through the process, to serve as a good example. I have found fulfillment in sharing, motivating and holding accountability.

4) This challenge encompassed 17 days, a short-term commitment. And all the exercises were extremely user-friendly. I am thoroughly impressed with this approach. People lead incredibly busy lives. Got it. But often they are excuse-laden. Don’t have time to exercise? Don’t have a gym membership? Don’t have a finish line so you never start the race? Let’s give ‘em a solution. Workouts 30 to 45 minutes. That you can do at home (hell, in a broom closet). That require no equipment. That only lasts two weeks.

 

AarikaJan Fit Challenge
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