Exercise Alone or With the Kids?

After dropping off Zoe at daycare and Maya at her first day of preschool, I spent some time, alone, thinking about what I want to do during those 3 hours 2x/week of alone-time. I listed all the things I do, divided into groups of things I can do with the kids vs. alone.

I’d always thought I needed to exercise alone, yet I felt I was wasting my alone-time doing it then. Confusing contradiction there. Once I broke down “exercise” into specifics, it became clear that I could do it with my kids around. For example, I can bike with the girls in the bike trailer. I can do toning exercises at home while the girls and I watch a 30-minute video. Maya gets a kick out of watching me exercise and enjoys trying to “help” me by sitting on me or pushing me up from underneath while I do a plank. My other option with the kids is to put them in the HBC daycare while I work out, which costs much less than their babysitters do. Really, the only exercise that I need to do alone is running.

So now I have fewer excuses not to exercise, and I realize I can do it with my kids, saving my precious alone-time for things I really need to do alone.

Mission Accomplished!

My one-month goal, set August 18, was to exercise 5 days/week, which I’m happy to say I have done for the past 4 weeks! Lately, I’ve been doing double workouts, so it’s better to say that I want to do 2 toning workouts/week and at least 3 cardio workouts/week, rather than counting the “days” I work out.

The results of my workout efforts are many: Some shirts fit better in the belly, which was a big goal. I can see that I’m getting more of a waist and less of a log-shaped torso. That’s really important because, besides it being unhealthy to carry excess fat in the abdomen, I think a round belly makes me look older.

Unfortunately, though, my shoulders have gotten too big for some of my shirts, and my jeans are tight in the lower thighs, which means my shoulders and legs are getting too muscular. I need to cut down on the shoulder & quad exercises and keep stretching a lot to keep them toned but lean.

My goal date is Sept. 18, but I might just draw this one out through the end of the month and start fresh next month. That would allow me to tweak my workouts to focus less on shoulders and quads and continue focusing on abs and cardio. I’d like to slim down, stay toned but lose bulk, which means eating less. Unfortunately, that’s really hard for me, so it’s easier for me to add cardio instead.

In the next couple weeks I’ll think of the next one-month goal.

Double Workouts

Funny that I should happen to do a double workout last Sunday because I’ve been doing that this week too! It’s just worked out that I’ve had lots of time to work out on Tuesday and Thursday, but not on Monday and Wednesday.

Tuesday I did toning exercises in the middle of the day, and then biked to pick up my girls from daycare late that afternoon. The problem was that I was stinky and sweaty all afternoon between workouts. Why shower if I knew I was just going to get sweaty again a few hours later?

Because I didn’t really like being sweaty all day, I changed my plan on Thursday. I met a friend for a fast walk, and then did toning exercises afterward. The toning exercises were really tough, and a few times I felt light-headed when I stood up. What was up with that? Was it the double workout that left me listless?

Then I remembered that I’d eaten a small breakfast 5 hours earlier and I’d only eaten a power bar for dinner at work the night before! Well, no wonder I had no energy! It wasn’t the double workout that made me so tired; it was trying to workout while running on fumes! Yes, the power of food: it gives you energy!

The Accounting of Exercise

Sunday, my family went on a lovely bike ride around Alameda. Nick was pulling the bike trailer with Maya & Zoe in it (~100 lb. total), which means it was a slow, leisurely ride. So my questions is whether a “low intensity” bike ride for 70min. followed by “low intensity” toning exercises are considered exercise? And, can I count them as 2 workouts (to meet my goal of 5x/wk)?

I used my fancy heart rate monitor which tracks all my info. and made it clear that the intensity was, indeed, low. My HR was mostly 50-60% of maximum, sometimes lower, which is definitely low intensity. We rode for 10 ½ miles at a speed of 5-12 mph, averaging 8.8 mph, which is quite slow. It says I burned 568 calories, which I find very hard to believe. When we returned, I did some toning exercises, but I was also distracted, so I took a few minutes’ break between each exercise.

So this is the accounting of exercise: adjusting the numbers and justifying them to make them sound good. Yes, well isn’t low intensity also called “fat burning?” Don’t I burn more “fat calories” by keeping my heart rate low? And if the computer says I burned 568 calories, it must be true, right? And if I did a cardio workout (biking) AND strength training, isn’t that like 2 workouts?

The most important thing I learned is to just work out during the week so that I don’t have to worry about it on the weekends. But I’m still going to count it as 2 workouts!

Initial Improvements!

Yea! I’m starting to notice some progress after 2 ½ weeks of commitment to exercising 5x/week! (Of course, it always takes 2 weeks or so before starting to see improvements in a health/fitness program.)

I’ve been biking, rather than driving, when possible, and I’ve noticed my legs are getting stronger. I’m downshifting less and upshifting more.

Also, I’ve been swimming laps once a week and have noticed I’ve improved my cardio. I can swim 10 laps non-stop more easily than before.

Most importantly, my girth is decreasing! A couple of my tops that used to be too snug, now, fit in the belly!

That’s my real goal: for all my clothes to fit me comfortably again. Even so, I hop on the scale now and then and have gained 2 lb. since starting this venture. Nine months ago the scale read 7 lb. less than now, but if all my clothes fit, I don’t care what the scale says.

This weekend, I’ve got to make up for the 2 days this week that I skipped exercising. Now that I’m starting to see progress, I need to be sure to keep it up!

"Recovery"

I'm trying to accomplish more, so I'd planned out the day in detail, especially what I'd do, alone, during the 4 hr. I'd have a babysitter. But my babysitter didn't show up. I called after 15 min., to no avail. This was the stumble, the question was: Was I going to recover or fall to pieces? Could I go through with my plans for the day with kids in tow? Uh . . . I guess so. That's the "recovery." It's psychological: I had my plan, which included 4 hr of "alone time." Without the babysitter, then what? It's the same when someone gets sick: Do you throw all plans out the window or "recover," modify plans as needed, and continue with the day?

The same is true of living the SWEET Life: If you stumble, you need to recover, not fall. If I miss Sleep too many days, I need to decide to either take a nap or drink some caffeine to wake up, rather than slogging through the day unproductively. If I Eat junk food for lunch one day, I need to eat a healthy dinner, rather than thinking my eating plan is ruined and continuing to eat crap the rest of the day. If I don't Exercise, I need to plan ahead to exercise the next day, rather than dwelling on what I didn't do. In short, I need to "recover," not give up, and not fall to pieces.

Santa Cruz & "Weight Management"

Today is Labor Day, so we went to Santa Cruz for the day. It was a beautiful day to spend at the beach, but you can imagine how well we ate: chips, corndogs, sodas. On the way home this evening, we picked up fast food Chinese, supposedly healthier than other fast food chains? And I was starving, so I ate too much, too fast. Ugh! My stomach feels like a beach ball right now.

And so much for exercising every weekday; I didn't exercise today. That means I'll have to make up for today, next weekend. I've decided not to try to exercise first thing in the morning. I just can't do it anymore, and I've been trying with little success for the past nine months! I'm going to give in to the fact that it's just not for me and plan to exercise later in the day. I've planned my times each day this week; now I just have to follow through . . .

My sister-in-law Linda was in Santa Cruz with us, studying Weight Management on the beach. She's a Registered Dietitian. "Weight Management" is a buzz word these days; it seems to be the polite way to say "obese." Interesting juxtaposition: swimsuit-clad people, many of whom need "weight management" next to lithe Linda, a dietitian, reading about weight management. It was interesting to learn from her about how overeating leads to so many health problems and how some medications cause weight gain. All the while, Nick and I were munching on chips an soda!

End of the Week Follow-Up

Why am I surprised that I actually followed through with my goal plan (to figure out a time to exercise every weekday)? I did it! It’s Saturday and I already exercised 5 times this week! Hmm, when was the last time I actually did that?! (beyond saying I’m going to). Huh!

Here’s the breakdown:

• · Monday: 35 min. cardio at the gym after my shift at 9 p.m., plus 15 min. of abs & stretching.
• Tuesday: 30 min. of toning exercises from a magazine after a stretch class
• Wednesday: same as Monday
• Thursday: 30 min. of toning exercises from a magazine first thing in the morning
• Friday: swam 50 laps (30 laps freestyle, 20 laps kicking) after teaching Aqua Aerobics

The swimming was easier than I had anticipated. I don’t swim laps often, and the last time I did (last month?) I had a hard time swimming 10 laps non-stop. This time I did it more easily, so that’s good.

So how do I feel? Well, not any stronger or slimmer or more fit. In the last two weeks, when I’ve exercised 5x/wk., I’ve gained 2 lb., feel the same, and my clothes fit the same. L Not encouraging. But I have to keep up the faith that things will change in the long run. Two weeks isn’t long enough to achieve any fitness goal; I need to give it at least a month. I only feel a small sense of accomplishment at achieving my weekly goal. Beyond that, I have to know that I have had “invisible” improvements.

“Invisible” Achievement

I realized that I saw more improvement in my ESL (English as a Second Language) students, in 16 years of teaching, than I do in Personal Training clients, in the last 3 years. Huh! Is English easier to learn than physical fitness? Certainly English can be studied more hours per day than the average person can work out, which would lead to more improvement. But, say, each were done 5 hours/week; then how would the progression compare? In that case, I think the development would be about equal.

A big difference between the two is the “visibility” or lack thereof. I can “see” ESL students’ improvements in writing and speaking. I can ask comprehension questions to “see” whether they understand what they hear or read. However, fitness improvement is often “invisible.” The first progress my clients always notice is improved energy and sleep, which are imperceptible to me. That’s usually followed by increased strength and functional ability (i.e., climbing stairs, getting up from a chair or the floor, lifting groceries, etc.), which are indistinguishable to me. A doctor’s visit might inform them that their heart and bones are stronger, their cholesterol is better, their metabolism and immunities have increased, and their blood pressure, stress, and risk of injury have decreased; all of which are unseen. Consequently, their doctor might have them decrease their medications, which is also invisible to me. Lastly, their clothes might fit better, even if their weight doesn’t change.

So, rather than thinking that my clients aren’t improving, I need to think of them like advanced ESL students: They don’t advance by leaps and bounds, like beginning ESL students do, but their English becomes refined, fluent, comfortable. Even if I don’t “see” my Personal Training clients’ progress, their workouts result in a wide range of “invisible” improvements.

New, One-Month Goal: Exercise 5 days/wk

I’m having all my Personal Training clients set one-month goals, so I am too. My problem is that my goal since May -- to fit into all my clothes again – has become stale, so I set a new goal: to exercise 5 times a week, including abs. I’ve been good at 3-4 times a week, but that 5^th day is a really tough one. That used to be a habit; now it’s a goal!

Steps to achieving my goal: Figure out a 30-60 min. time each day to do it!

1. Monday, 30-45 min. of cardio + abs after my shift at HBC: 9:00 p.m.

2. Tuesday & Thursday, 30-40 min. of toning exercises at either 6:30 a.m. (if I sleep well) or at 11:00 a.m. (before I take a stretch class at noon).

3. Wednesday, 30-40 min. of running at 6:30 a.m. If not, 9:00 p.m. cardio, after my shift.

4. Friday, 30 min. of cardio either before or after I teach Aqua Aerobics at 10:30

5. If I skip a weekday, this weekend I’ll make-up that damn 5^th day.

Obstacles to achieving my goal are:

1. Lack of a regular exercise schedule

2. Chaotic sleep pattern (depending on whether my kids wake up during the night)

3. Toddlers to raise alone 11 hr/day

Ways to work around the Obstacles:

1. Plan when the best time will be each day, being flexible

2. Either push through the fatigue or have alternate exercise times planned

3. Tu, Th, F put the girls in the HBC Childcare Center while exercising there