Monday, October 29, 2012

Week 1: Getting Started

Get a journal, tell your friends & family about your decision to get healthy, set some goals and get started.

This coming week is more important than it appears.  It is physically pretty easy, but represents change and the beginning of a new process.  Start by making the decision to make a change and getting serious about making the time each day to work on your health.

Step 1.  Get a journal – record as little or as much as you like, but make sure you capture your diet trends, activity and general feelings each day.  Some of you will love this part and some will hate it.  Find your style and keep track.  This is a much more important aspect than you would think.

Step 2.  Set your goals - record your base weight, resting heart rate or any other physical or physiological measurement as your starting point and set some goals of where you want to be this time next month, 6 months, year, and 5 years.  (We will go into more details on these check points, but trust me you want to take the time to think of them all.)  I will also add that you should make sure you use S.M.A.R.T goals.  I would love to get some dialogue going on this topic so if you would like to know more please post a comment below or send me an e-mail.

Step 3.  Get Started – Make sure that you dive right in.  Create a schedule that works for you.  This is the beginning of a wonderful new process, one that can make a huge difference in your lifestyle.  

“Learn to love the process.” – M.Jordan

Friday, October 26, 2012

It's all about the journey...

It’s all about the journey…

So whether you are just beginning or getting ready for your next event you need to remember you must enjoy the journey.  Start by keeping a journal.  I have always been a journal writer and although most of my journal entries are pretty boring and probably something none of you would enjoy reading they generally do help me focus on what motivates me and what holds me back.

I wanted to kick off a series of posts to help encourage all of you to first, visit my blog frequently and second, create habits in your life for a healthier you.  I am working on some basic workout routines that I will share soon, but first I want to have some regular readers – You.  Please check in weekly for an update on my 9 week plan.  Ask questions, discuss & reach your goals!  I am working on having a more interactive site and will be setting an “office hour” soon so you will know when I am logged in and available to answer fitness questions LIVE.

Here is my 9 week plan which will get us to Christmas:

Week 1:  Getting started:  Get a journal, tell your friends & family about your decision to get healthy, and set some goals.
Week 2:  Watching your intake:  This information will be basic but useful.
Week 3:  Stumbling is normal:  A few setbacks are O.K.
Week 4:  Sleep:  Getting more of it with lots of benefits.
Week 5:  Embracing Change:  Every 3-4 weeks mix it up.
Week 6:  Balance:  Need I say more?
Week 7:  Review week:  Time to turn it up a notch.
Week 8:  Daily Routine enhancements:  Breaking bad habits
Week 9:  Progress check + Next 9 week planning

I am excited about this new 9 week blog venture and know that as we create this and implement change it will grow into a powerful tool.  I also know that all of my plans are subject to change just as they always have been so let me know if there is something you would like to see and I will try to implement it into our plan.

“Focus, Fitness & Faith”  - Tri Fit Solutions

Friday, October 19, 2012

Rest Days | whether you want them or not

Since my last post I competed in the Lake Murray Dam Tri and began training for the Governor's Cup Half Marathon.  Work has been super crazy this past month and to top it off I have been battling a virus or possibly strep throat (my youngest tested positive for strep a few weeks ago and I always like to catch what the boys bring home).  It is amazing how quickly you can go from being in peak condition to feeling like you cannot get out of bed.  I still have a slight cough, but am finally beginning to get back to my training and yours!

I have not taken so many rest days in a while and actually believe they may have been good for me.  I am a cardio junkie so rest days usually consist of an "easy" workout instead of a normal or hard one.  So if there is one lesson to take away from this post, it is take your rest days.  Rest will help you perform better and stay healthy for your training days.  Another lesson if you are up for two...If you have had too many rest days due to sickness or a busy schedule, get back out there.  I realize it is hard, even for a cardio junkie, but once you get back on routine it comes back quick.

Now that I am back on the mend - please tune in for more posts.
Stay well & on course.

Coach Gibby