I don't know why it has taken me so long to realize this, but I have come to the conclusion that the best way to come back from a day(s) of bad eating and no to little exercise is to hit it hard with your workouts as soon as you can. Instant back on track-ness.
Having my friend here was a blast, I didn't want her to leave and wish that she was still here :( We did get in a great workout Tuesday morning and had so much fun at the same time. However, there was pizza and Margaritas and Cake Pops of course :) I didn't actually eat a finished Cake Pop, but I had some cake batter and some frosting and some cake and frosting mixed together and a few junior mints and some melted chocolate ;) Making Cake Pops is definitely more hazardous then having 20 finished Cake Pops sitting on your counter.
The only exercise I got in yesterday was W2 D2 Push-ups, Planks and assisted Pull-ups (basically any exercise that starts with a P).
I was already starting to feel lousy last night, actually I felt pretty lousy on Wednesday morning from the Pizza and drinks the night before, but the snow day made me happier. But today everyone was back to school/work and my Dales (bff) went home. I definitely felt a funk coming on.
I knew I was going to have to get in a killer workout this morning if I wanted to be productive for the rest of the day and keep my momentum from last week's great results and workouts. So I was thrilled last night when Zuzanna posted a new workout entitled "Harder Than Ever Workout," it is 12 minutes of chin-ups, jumping lunges, mountain climbers and more :D I did it twice this morning. And then died. In a good way.
For each exercise, as many reps as you can do in 50 seconds
Then 10 seconds rest and on to the next one
and repeat if you'd like ;)
I used this online timer and set it for 50/10.
Here are the exercises and demos:
Please ignore the slightly porn-ish beginning pic, I considered not posting the vid because that pic might be a little "off putting" to some. But it is a sick workout, I really wanted to share it and she is actually very like-able (personality wise) in all the videos, so give it a chance :)
My reps for 2 sets
Chin-ups (band assisted) 10 8
Prisoner Jump Squats 23 30
Mountain Climbers 45 71
Clapping Push-ups (on knees) 17 14
Jumping Lunges 30 27
Bicycle 30 29
Dips (used a chair) 15 19
Forward and Backward Lunge Jump Up (L) 10 10
Forward and Backward Lunge Jump Up (R) 10 9
Side Crunch Left 19 18
Side Crunch Right 18 17
Burpees 8 8
Total time: 24 minute
How I Felt: Shaky and Ilovedit :D
Afterwards I ran 3 mile on the treadmill, and it took at least a 1/2 mile to get my muscles moving properly after the above workout. I started at 6.0 and gradually worked my way to 7.0, then the last half mile was done at 8.0- 9.0. 26:50. Feeling better already.
A Little More on Getting Back on The Wagon:
I just finished reading the "Principles of Adherence and Motivation" Chapter in the ACE manual and it was awesome (totally loving the book). There was a section on Relapse Prevention and planning ahead in order to get back on track with exercise after experiencing a relapse. It talked about how many planned and unplanned events (vacation, sickness, holidays) can throw us off our exercise routine and it is good to develop strategies for getting back on track.
I have definitely experienced this before, you are doing great with your exercise/ diet and then something changes your schedule/habits for a bit and it is so hard to get back to it. Last March I got in great shape for my friends b-day party in the city, I was doing minutes of planks every night (my shirt was slightly cropped and showed my tummy, so I had some motivation) and got to my goal of 117 lb, I really felt amazing and super confident. Then I went on vacation to Florida two days later, ate, drank and was merry :D I did exercise a little down there, but not as often or intense and my eating negated the effects. Came home . . . 125. I couldn't get myself back to my before vacay routine and I feel like I was in less than stellar shape all summer.
Now I finally feel like I've learned to deal with this, when I get off track I don't/ won't get discouraged. Instead I go straight for the High Intensity to get me feeling better (mind and body wise) as soon as possible. When I am feeling good about everything it is SO much easier to stick with it.
How do you handle getting back to your routine after an off day(s)/week(s)?