Nothing Less! Workout Advice & More

The mind can be the largest inhibitor of growth, both physical and spiritual, and can lead to either a positive or negative form of self-discipline.

The ability to control ourselves is beyond what most of us have ever experienced. This is why I was 70-80 lbs overweight. I lacked the self-discipline to control what I ate, things in life, and essentially - whatever I was given to do. I would not go as far to say that I was a failure because I do not believe that for one bit. I have done many things in which I am proud of and consider successes; it has taken me a while to learn that I must be in control of myself though.

Today, I was reminded of the importance of self-control. This year has, thus far, proven to be a year of expanding my limits and fitting into the body that was made for me. I've stretched this one out for too long.

I attempted a 5k again today and I was very intimidated before I tried it out. That treadmill had me nervous and it's only 3.1 Miles. I do that almost every day walking/running. The thing that made me nervous is that I was trying to run the whole thing. My last attempt for the 5k ended at 2 miles or roughly 3.2k. I procrastinated the run and finally, finally got the focus to do it. I had to be disciplined and I did not want to be. Why so much focus on one silly run? I understand that it's just a silly run, I do -- but I have not been able to conquer it. I will though.

The way I overcame it was through four little pieces of paper with some words written on them. You've seen them already in the picture attached and they really did help. Between the 1 mile and 1.5 mile marker -- I was beat. I'm not sure why but I was so ready to quit. At 1.47 miles I yelled out, "Oh my GOSH!". Here are the thoughts that were going through my head:

"Stop for thirty seconds and walk."
"You just can't beat the 2 mile marker today."
"Ahh."
"Stupid mp3 player" (it died and my iPod didn't have much juice and I was using it for a timer)
"Don't stop - just slow down to a 4.7 mph"
"If you stop now - you might as well quit the attempt b/c you can't say you ran it all at once."
"Give me strength."
"Up the speed - you hit the two mile marker"
"(@2.15 mile) - what will my legs feel like when I stop?"
"2.25 Good job Seth - quarter mile cool down"

Yes - I do talk to myself when I run. Heck, I talk to myself when I don't run. I think it's okay to do!

A friend asked me if I had any advice on working out or running. I am not really in any position to give out any real advice concerning these two aspects of better health. I will do my best to give you some real talk.

1. Visit the people on my blogroll. I check all of them out but two that I specifically look for and have plugged before were Andrew @ Andrew is getting fit and Mac @ getfitslowly. They have been doing this for a long time and can offer some awesome advice. I seriously doubt that they would have me stop plugging them.

2. Make your workouts intentional and with purpose. Get invested in yourself. You do not have to spend lots of money to get fit. Being willing, devoted, and disciplined equals success.

3. Record everything. I would say to count calories in the beginning. Some live by it and some despise it but I think that it has helped in controlling how much I eat and what I eat. Record your workouts and runs. Make a spreadsheet, join a online fitness network - somehow & some way keep track of your successes. This will provide for you to see how much you've grown.

4. Be honest and accept the position you are in. Because this is your journey - there is no one else to blame but yourself for lack of quality decisions (diseases and such are the exception unless they were brought on by us). We all have a past and it has brought us up to this point; the circumstances do not define us but rather how we choose to react to those circumstances does.

5. Push yourself. Know your limits -- and then attack those limits. If you stop at the limits that you have set...you will never exceed them. Do not expect to get big results if you are not giving big effort.

6. Have accountability. My accountability has been this blog. This blog and those who read it go through my head while I'm working out. I need to bring my 'A' game every time. I know that I will inspire people to be better only if I am giving my all. Use your family members, friends, blog, or whatever as an accountability partner. Necessity.


Optional Help: Create a playlist for when you run. Don't worry about time or distance but be active until your playlist is over. It is an easy way to get a workout in and not cut it short for any reason.

I hope this helps!

Thanks all for stopping by!

Calories: 1761

Workout: 2.5 treadmill (w/o 1); 1.52 treadmill (w/o 2)

Weekend Warrior Wannabe

Okay, so I didn't officially sign up to take on the Weekend Warrior Challenge but I was active all weekend! Sundays eating wasn't quite up to par but it was not bad foods - just not enough food. I almost gave up on Saturday with finding a time to workout. Here's my weekend:

On Saturday I woke up early (not typical) and did my regular morning routine. I blogged, read other blogs, and then got off the computer. My plan was to get on the treadmill and do my workout before I left town but for some reason -- I was moving at a frantic pace but was getting no where. My wife was out of town with some friends in Springfield and I decided I would straighten up the place for her for when she got back. That took longer than I thought it would.

We had also been cleaning out some closets and had loads of stuff to donate -- that meant a trip to the local donation place...then the post office...and then Wally world real quick. All of which, was not real quick. Subway was my last stop before leaving town and it was the quickest stop of them all. Did I mention that I failed to workout before I left the house?

My reasoning for not working out is that I knew of a fitness place in the town that I was going too that would probably let me use a treadmill for a small fee. I was okay with that but once I got into town, got my room, and made it to the place - they were closed. This is the point when I would normally just give it up and workout the next day. Saturday's were never my favorites days to work out anyways. That did not happen. As I was driving through town I noticed a couple walking on a high school track. I stopped at a gas station for a water and asked them if it was open to the public - they said yes. That was it, my mind was made up to hit that track.

That's 3 days out of last week that I was able to workout outside! It was nice. I tried to take a picture of the track for you but I didn't get the whole track. On the left of the picture is some of the bleachers that I ran as well. I walked 1/2 lap, ran 4, walked 1, ran 1, walked 1/2, ran 1 1/2, walked 1/2, ran 1. After the running I did two sets of regular push-ups separated by one set of T push-ups which were followed by running the stairs of the bleachers. Ah. Bleachers were not kind to my legs.

Sunday's workout was more normal. I played basketball last night as I normally do.

Workout: Saturday = 2.5 miles; Sunday = 3.14

Faculty Vs. Students : Battle of the Year

Last night was the faculty vs. students basketball game. I...was...tired once I got home. Of course, I didn't let them know while we were playing that I was tired. All of those nights playing with the big boys at the gym (and might I say my picking the fastest guy) really paid off. Those kids did not think that Mr. Tyler could run for that long. That made me smile. I told them during the day that I was going to outrun them - I think I did a few of them. Their team had one eighth grade boy that could probably outrun the whole school. These were middle school ages (that just got done playing their regular season).

You know, it was really nice to hear our "coach", the girl's b-ball coach and Language teacher, say to a parent, "Well, it was nice having the energizer bunny on our team" while pointing at me. That also made me smile. I am not trying to brag but I am going to soak up the encouragement.

Anyone that is trying to reach a new level of health NEEDS encouragement.

Anyways...if you have not guessed it - we won. It was a really fun night. we actually ran the faster paced game then the kids did. It consisted of me taking off down the court and the others throwing me the ball - ha. Lots of fast breaks. I think I got about 10 points alone doing fast breaks. The score ended at 36-35 teachers. It took us all back to high school.

Our principal was running down the court as well. He's in his 60's but he is active on the treadmill every day. That was cool to see. This game was a benefit game for our music teacher and athletic director. She was in a car accident earlier in the year and just escaped with her life. She has recovered like crazy and has lost 60 pounds in the process! She just made it back to school last week and she was able to make it to the game. The crowd gave her 1000+ dollars to see the fun game. I'm really proud of the contributors and of the kids.

On a different note...I have been busy all morning and I still need to get a workout in before I leave town. I didn't officially take on the Weekend Warrior Challenge but am trying to make sure I stay busy each day of the weekend. I'm off to get a couple miles in.

Less than 50 miles and I have another giveaway. Also, Chelsey - your prize is on its way!

Calories:

Workout: Basketball - 3.3 miles --- that's what playing the whole game does for you :)

I also wanted to route you guys to Jeremy's blog Stellar Path --- he is currently having a GIVEAWAY!! CHECK HIM OUT HERE!!!

Outdoor Running & Temptations

Another beautiful day today. Winter can stay away for good, at least until December - we all like white Christmas'.

I took advantage of the weather and went to the local park and worked out again. My goal, via Twitter (MistrTyler) was to run for 20 minutes non-stop. It was a success! I opened up with some stretching and some walking to warm my body up and then was off. I wore my pedometer on my shoe as usual and from start of walk to end of run was roughly 23 min 45 sec. I took a picture of my watch which says 24:25 (I forgot to stop it because I wanted to take a picture of the water fountain that was not giving me much desired water!).

I also took a picture of my shoe that read 1.64 miles.

To be honest, I didn't map anything out and just started running. It is a lot different with all of the hills but I also attacked those hills -- I actually changed direction to run into a neighborhood that looked hilly. I need to learn how to run on the different surfaces that I don't get with my treadmill. Don't get me wrong...that treadmill has been a life-saver but I won't be running my 5k on the treadmill.

I played tennis again and came out with the win again. We played the best of 7 games. I won the set 4-3. It was a bit tougher playing after the run than yesterday when we played before the run.

I still have some a couple more miles tonight to do but will put some time in between the two different workouts. I'm feeling pretty good.

As for the temptations. Today was another teacher's birthday and they had a counter full of sweets and goodies. Can you guess which snack I had?








Calories: 1943 cal.

Workout: outdoors - 1.64 miles; indoors - 1.44 ; total = 3.08 miles

Outdoor Workout w/Photos

Today was day two of my Resistance Training Workouts. As stated in a post earlier this week, I am using only my treadmill and my body to workout the next two weeks. Today was a wonderful day (temperature) and I took advantage it. I called up a friend and played some tennis, which I won (sorry Breandan), and then decided to work out in the park. It started to get a little colder and I was a bit nervous about running outside in the cold. I was never a distance runner and the idea of running outside was a bit nerve-wracking to begin with and then it got cold. While playing tennis -- I was literally thinking about that run the whole time.

It wasn't that bad until the sun started going down. It was cold and the air being breathed in was cold but I continued to run even when I wanted to stop. The hills, pavement, softer ground, and other differences I came across were not as scary as I thought it would be. I knew I would eventually have to start running outside sometime because of my desire to run a 5k. It started today. I ran just shy of a mile
but I will take it for the first time outside.

Is it weird that I was nervous about running outside?

Anyhow, I read Andrew is getting fit's blog and he always takes pictures of his runs. I too decided to take a couple pics not only of my run but of the workout that I created while at the park.

Stairs, Bench Jumps, and Inclined Push-ups.

I ran up and down those stairs 5 times and one time my shoe got caught up on a stair and I went flying down towards the cement but I caught myself. I truly felt that I was doing a yoga pose when I caught myself-- I like to thank it was graceful if someone was watching. I did not gash anything thankfully. The park bench -- I simply jumped two footed to the seat and jumped back down. I did this ten times. The table I used for my push-ups. I did 2 sets of 15 with my hands on the bench.

This was actually going to be my "off" day but each time I say that, I get to that time when I normally work out and can't really think of a reason not to work out. Yeah - my body is a little tired but I have no true reason to sit. This is just me. I actually feel pretty good right now and will probably get on the treadmill later tonight to move that mile tracker number up some more.
The second week of my body resistance training I am asking for you input to make my workout schedule. I will use the exercises that you give me for my workouts except for my cardio. I will continue to do my cardio routine so that I can reach this goal.

Continue to give me some body resistance workouts that require no money. Thanks guys!

Calories:

Cardio Workout: 2 miles

Body Resistance Training is Tiring

Today was the first day that I incorporated some body resistance training into my workout routine. I began with my cardio doing 60 minutes on the treadmill. I said that I would push myself and that I did. I did 3.31 miles -- that's not much different than normal but I changed the speed constantly. I built up to a 4 mph walk (4.5 is the jog speed that I used in attempting a 5k) and from that point on I stayed in between the 3 mph - 4 mph speed. I don't think I had sweated so much with a walking workout. I can't run at night because we are on the second floor and it may bother the people down stairs.

After my cardio I did some exercises using only my body as the resistance.

-2 sets of 15 with forward lunges on each leg. (thoughts: not too bad, effective)

-A set of 2 normal planks holding for 30 seconds each. (thoughts: this sucks but I stuck with it -- it was hard because I have not held myself in that position for a period of time in a long time)

-2 sets of 20 Calf Raises. (thoughts: easy enough, next time i will up it a set)

-A set of side planks for each side holding for 30 seconds. (thoughts: this still sucks, my body was shaking pretty bad but you can tell that it will work. Maybe some movement will be added once I get stronger. A lot like Pilates I think.


As for the first day of adding the body weight resistance, it went well. That's all I have for right now.

What type of body weight resistance exercise do you do that works for you?

Calories: 2105 cal.

Workout: 3.31 miles

How Much is Mental?

My wife and I were talking tonight about weight loss and working out in general. I know that I sound like a broken record saying, "You can control two things - what you put into your body and how much activity you do", but I do believe it to be true.

I use to want both of us to live a healthier (and still do) lifestyle but failed to take on any kind of leadership or set any type of example. I would get upset when things did not get done in that area of life but now have come to realize that it has to be done for that person. The way that I do things is not for everyone to do the same way. Working out and eating right is for that person to do on their own, in their own time. I've gone away from talking about me and my wife and have moved into the general audience.

How much of this lifestyle change is mental?

I think that I have been blessed with the ability to focus but what about the person that struggles with it. Is it their body that prevents them, financial reasons, or simply a mental level that one has to get too before reaching that point of conviction to live a healthier lifestyle?

I have decided to take on those three aspects for the next two weeks to find an answer; this will not be the only answer. This is how I will do it.

1. I will push my workouts harder these weeks.

2. With the exception of my treadmill, I will not use any local gyms, membership, or outside equipment that requires money. I will use things around my apartment and will add full body resistance workouts.

3. I will post my thoughts about my cardio and resistance workouts.

This may not be scientific but it will be interesting to see what comes as a result if anything.


Calories: 2235 cal.

Workout: 3.14 miles

February ReCap & an Idea

February was a month that opened me up to see what I was capable of doing. To be honest, I was very happy with what I saw and did. I did not pick up any miles of what was not completed last month but this month will be the month to do it...I hope.

February Recap

Starting Mile Balance: 950.39
Ending Mile Balance: 873.04

Starting Month Goal (incl. Feb & off pace): 103.23
Ending Month Mile Achieved: 77.35

Miles off pace to reach year pace goal: 25.88 (down .07 miles from Feb 1st.)

Days in February: 28
Days worked out: 20
Days no workout: 8

Avg workout per day by 28 days: 2.76 miles
Avg workout per day by Workout: 3.87 miles (rounded up .01)

Starting Month Weight: 220.20
Ending Month Weight: 211.00
Month Weight Loss: 9 lbs.

Total weight Loss in 2010: 24.81 pounds
Total Miles traveled in 2010: 136.96

Miles Until Year Goal Achieved: 873.04

So there you go. That is the Month of February all wrapped up. It was a good month. I had hoped to get some of those off pace miles caught up but I am okay with that. Thanks for the support during February and PLEASE keep it coming! I will put March Goals as a post tomorrow.


If you like the results that I have received and want to join me in the quest (we can set your miles accordingly to what is left in the year) than contact me. The more that are doing this with me - the easier it makes it not only for me, but for you as well. Maybe I could get some shirts drawn up or something. This is just an idea! Maybe an idea that can come to fruition.

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