Taken from the January 2008 issue of "Outside" magazine:You'll never swim faster than Michael Phelps, but you can learn from him.
1. Keep Your Goals Nearby. "I have to see them every day, whether I want to or not," Phelps says of the time time goals he keeps on his nightstand. "They're a constant reminder whenever I turn off the alarm clock."
2. Befriend the Weight Room. "I do lots of legs, pull-downs, push-ups, box squats. My weight coach pretty much destroys me every time I see her."
3. Move on, Smarter. "A friend of mine once told me, 'You can make a million mistakes, but never make the same mistake again.' I try to live that in and out of the pool. In 2004 I didn't expect to get a DUI. But it happened. And I've become a better person as a result."
4. Find Your Rhythm. "Whatever is the last song on when I get oout of the car is going to be what's in my head during practice. So it has to be a good one."
5. Never Be Satisfied. "I always criticize myself. I always think about what I can change to get better."
Be sure and put down your workout for today in the comments section of this posting!
19 comments:
Today was another cardio day, 30 minutes, less than 2 miles, and I walked the treadmill the whole time.
I cheated mostly. I could have worked harder but chose not too. There weren't very many people in the gym and for some reason I wasn't very motivated.
Next week starts weights and cardio. Yay!
Forgot to post yesterday - lazy day because not feeling well - only did 10 mins of Pilates and 10 minutes on the stepper. Better today 20 minutes Pilates and 15 on stepper - coughed all the way, but made it through. Feeling wiped.
Fingers crossed for better workout tomorrow.
I feel like I'm being seriously being tested... Last night was another night of little sleep - the fire alarm went off in our building three times overnight! With a headache that was bouncing back and forth from my knees to my scalp, I got on the treadmill just the same but instead of going for a run I decided to go for a 30-min low-impact speed walk. I'm glad I did.
Sleep or no sleep - I'm down to 23 more workouts in January!!!!
It's nice to see people persevering despite the unforeseen unpleasantries of real life.
I've lifted weights two days in a row now and need to take a day off from that. If I want to get in 25 workouts in 29 days, I'll have to supplement my 4 weightlifting sessions per week. I've been meaning to do more flexibility and mobility training and so this morning I decided to try some simple yoga.
Workout 3 of 25
Yoga (following along with Namaste on FitTV).
Time: about 25 minutes.
Not sure how I feel about the routine. Even some of the beginner positions are a little tricky, and they don't hold any of the stretching positions very long before moving on. Still, it was a nice change of pace.
GoOrange - Yoga is awesome, I highly recommend it. Another choice if you are looking for good muscle lengthing, stretching & strengthing in an exercise routine that has fairly simple positions give pilates a try. It's not for everyone, but I really enjoy it. I like the combination of low-impact, muscle stretching and relaxation/breathing. If you try it, let me know what you think. Good luck
Only a 45 minute walk on the treadmill (3+ miles). My butt still hurts from yesterday - lol.
Hi! My current job is just one block away from my apartment, so I don't walk as much as I used to.
I've also been in therapy for a few weeks to treat a lower back issue (do NOT try to move heavy furniture by yourself, ever!) my doctor sometimes adds 15 min of low-impact treadmill or exercise bike to my routine, but for now they're mostly massaging my muscles.
I need to get back into shape with very low-impact workouts. My goal for January is to walk at least 20mn every day.
Day 1-thu:
I woke up VERY LATE yesterday, had to skip my morning walk and rush to the office. After work, I did a couple of 15 min walks, to and from the movie theater - does that count as a workout :) ?
Day 2-fri:
Back therapy in the morning, but no treadmill or bike. I plan to do a 20m walk after work today.
twitter: teobromina
Vida - it certainly does count! It's up to you. If most Americans did 15 minutes of walking a day I imagine the health impact would be dramatic. Keep up the great work!
I spent 60 minutes at the gym tonight. 45 minutes on the treadmill and 15 minutes on the ladies side using various contraptions to work the rest of my body. I'm still feeling the pain of taking so much time off from working out.
I checked the aerobics schedule in the morning firm & tone from 8:45 to 9:30 at 9:30 it switches to basic aerobics. I'm setting my alarm right now--no excuses not to get up in the morning.
AnnOhio
Was feeling an excuse coming on why I couldn't go to gym with sprained foot. But I was reading comments and got off my butt and went to the gym.
I did a 30 minute curcuit training with full body (except calf) and then did 20 minutes on the elliptical. I walked the 1 km there and back as well.
Day 2 done and feel better for going. Thanks!
@Gloria - Thanks for the tip - I'll have to look into it!
Leaving a comment for yesterday and for today; for yesterday I have to plead the 'time' excuse, although I did mange my usual simple routine of stretches and abs/core at home in the evening. Today, I'm due for 30 mins on the x-trainer and a full weights routine, plus a 10 or 15 minute warm-down on the rower and more stretching!
For Day #2 I did 15 minutes of walking and jumping jacks (INSIDE the castle).
I'm trying to remind myself that I have NEVER exercised a day in my life, and lead a pretty stagnant lifestyle (even w/ two small children) so the fact that I am doing anything is better than doing nothing at all.
Had to take yesterday off- slept all day/ on major meds Docs orders.
Today- 60 min Mat Pilates class
I wonder how many people read about Phelps the pool was packed, think I might swim tomorrow.
Sat 1/5/08
Workout 4 of 25
Weights: Front squats, snatch-grip deadlift, bulgarian split squats, calf press, crunches.
Time: just over an hour.
Yesterday - 30 mins of aerobic activity.
Today - nothing
Saturday 1/5/08
50 minutes of step aerobics and 10 minutes on the treadmill.
Friday (01-04-08) workout:
2+ miles 35 min on treadmill. 10 min of that was on an incline at 4.2 mph. I have to cheat and hold onto the handlebars at that pace, but at least I'm doing it!
Saturday (01-05-08) workout:
2+ mile walk with fiance to the grocery store. It was at a slower pace, but at least it was outside!
Today I met with my personal trainer for the first time in three weeks and we did weight training for the arms and upper body. Man, never, ever take three weeks off! I can feel the difference.
This posting reminds me of a list I saw the other day that I thought was quite useful.
http://www.ediets.com/news/printArticle.cfm?cid=1&cmi=2429711
eDiets.com: 10 Habits of Fit People
By Kelli Calabrese MS, CSCS
eDiets ContributorDo you ever wonder what fit people do differently from those with excess fat? If you think they were born with special genes to release fat, and you were born with unfavorable ones which promote the storage of fat, think again.
While genetics does play some role in where you store fat, recent studies show you have the ability to overcome genes and express the positive side of a gene. At any given time, a fat cell can swell or shrink, depending more on your lifestyle (eating and physical activity) than your genes.
Since the gene theory no longer holds the weight it was once thought to, where do the differences in attaining a fit body begin?
If you had the chance to spend 24 hours with a fit person, you would observe several key things that they do differently than the average sedentary one. Read on to understand -- and ultimately incorporate -- decisions fit people make regarding exercise, eating and recovery in order to live in a lean, healthy, strong and fit body.
1. Sleep well and wake up naturally. Many fit people arise without an alarm clock feeling energized, rested and hungry. They have set fitness goals and a plan to achieve them. People who are fit fall asleep easier, have more quality sleep and require less sleep than someone who is unfit. Lack of sleep is strongly associated with obesity. Sleeping helps the body repair, rebuild and recover.
2. Get prepared. Fit people pack their gym bags the night before, have clothes laid out for exercise, toiletries packed for a shower, clothes for work and an appointment in their planner for physical activity. They regard their workout appointments as highly as any other business or social commitment.
3. Exercise in the morning. Morning exercisers have the highest compliance rates and are more likely to stick to their program. As the day passes, they have a feeling of accomplishment and pride which is reflected in their food choices, behavior and stress management. Morning exercise is the best way to start your day and ultimately influence many other positive decisions throughout your day.
4. Plan meals. People who are fit and lean have set eating times, plan their meals around their workouts and know what they are going to eat and when. Initially it takes a little work to figure out healthy meals and snacks, but they do not leave eating to chance. Finding yourself headed to the buffet or driving through for fast food in a famished state is a formula for disaster.
5. Rebound from setbacks Fit people cope with setbacks. They do not let one missed workout turn into two or three. They get right back to their next workout and use the added rest to work even harder. They also don’t let one slice of pizza or cake derail their efforts. They move on to the next healthy meal knowing they exercise, sleep and eat well so they can have the occasional indulgence or missed workout without it effecting them negatively.
6. Make lasting lifestyle and behavioral changes. Fit people have become fit over time, not over night. They empower themselves with information about fitness and eating, and adopt one new habit at a time until it's no longer something they work on, but instead something that is part of their daily routine.
7. Separate the psychology of success from self-help snake oil. People who are fit do not fall prey to the quick magical “solutions” to health and wellness. They know living longer, stronger, leaner years is a lifelong process, and they reap the benefits daily. They know if it sounds too good to be true, it is.
8. Lose weight and keep it off. Fit people know dieting alone is not enough to achieve long-term fat loss. Exercise plays a large part in keeping pounds off. With regular exercise, they are likely to keep the weight off for life.
9. Use positive self talk. People who are fit use positive self-talk. They don’t beat themselves up with negative sayings such as “I am fat,” or “I am lazy.” Instead, they say “I am strong,” “I am powerful,” “I nourish my body” and “I am thankful to be moving my body.”
10. Set and accomplish goals. Fit people have a realistic goal in mind when they train. For some, it's being a certain size or having a particular waste measurement. For others, it's competing in an event or fund raiser that is near to their heart, like walking for breast cancer or cycling for leukemia. When one goal is accomplished, another is set and there is a deliberate plan to achieve the result.
If you want to live in a lean, fit, strong, unstoppable body, you should choose one of the 10 components listed above and decide to tackle it. Once you have tackled one, move on to the next. Over time, the more of these habits you incorporate, the more living in a fit body will become an everyday reality, and you'll love the reflection that stares back at you in the mirror.
Kelli Calabrese, MS, CSCS, 2004 Personal Trainer of the Year. Kelli is a 20-year fitness professional and the author of Feminine Firm & Fit, Building a Lean Strong Body in 12 Weeks. She is the editor of Personal Fitness Professional Magazine and on the board of advisors for Get America Fit Foundation. Kelli is a boot camp instructor, online trainer and is available for phone coaching.
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