Stupid Cold...Be Less Intense

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(Body) Changes I've Been Going Through

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Is Winter Your Trigger?

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Gym Nicknames

Does anyone else start to nickname the regulars that attend their gym?  It is something that I have done since joining my first gym 11 years ago.  You get used to seeing these people on a daily basis and if you don't speak with them, you begin to develop ways to identify them.  If you're fortunate enough to meet a gym buddy that thinks similarly, going to the gym can be a fun time.

The nicknames are usually in good humor, but sometimes they can get a bit mean.  It often depends on what motivates the names.  If it is something positive, like the person is attractive you may start a description with "Hot."  If it is because someone does something odd, they may get the description "Creepy."

Often times, I wonder if people have nicknames for me.  I usually complete half of my workout with my glasses and the other without, so often I find myself looking at shapes or colors.  I often wonder if I make people uncomfortable because it appears as if I am staring.  If the worst name that someone can give me is "The Starer" or something similar, then I am probably in good shape.

Something to consider when developing nicknames is when to use them.  Using them with your gym buddy is good, but outside of that company can be tricky.  This is especially true if you've given a nickname to someone attractive.  I recently had a texting malfunction when I was messaging with my gym buddy the other day.  At one point, I mistakenly messaged my boyfriend about this one guy at the gym and referred to him as "Hot."  He took it all in stride, but it was a lesson learned.

What about you?  What is the most outrageous name you've developed?

Confidence Boosters

The last six months have been a bit difficult on my fitness journey.  My weight has gone up and down since getting to my "lowest" weight.  I never quite made it to the goal that I set, but I figured that my body was not meant to get that low. My waist size was 32 and that was the thinnest it had ever been. To lose more weight would mean that my waist could go smaller and the idea of having a 30 inch waist seemed too thin for me.   

My body was in progress, and I was still working on definition, so I ordered the T-25 workout to help with the toning.  It worked, changes were seen and was looked pretty good.  When I finished the program, my weight slowly crept up, but I recognized what was happening and made some changes to both my diet and gym routine.  

The adjustment to the new workout routine has not been easy, although I do find myself with much more energy.  Yet, this morning when I was working out, I found myself in a "bad" place.  I just felt "fat" or not really on point.  It was more of a psychological game because my body was doing fine, but I could not wait for the workout to be done.

I finished the workout, showered and went to my locker to get dressed.  A gentleman that I see often around the gym was near my locker and we laughed about no matter which area we pick to get changed, there will be someone there.  He mentioned that he had seen me around the gym and that I work out often. We discussed our routines and it was really nice because he complimented me on my success.  It was so unexpected and it changed the way I viewed myself.  Icing on the cake was the gym cleaner stating that he had seen some changes in my body in the last six months.

What this experience showed me was that sometimes we can be feeling our worst and a kind word can put everything in perspective.  I had made some tremendous success since my weight loss journey began.  While I am not where I want to be when it comes to my body, I am on my way and I look damned good doing it.  

I Did It!

On August 26, 2012, I started my journey to better health and a fitter lifestyle.  I slowly started by working out to Tae Bo videos (sometimes twice per day).  Co-workers got me committed by starting a Biggest Loser contest.  I lost nearly 30 pounds by the end of 2012. 

As 2013, progressed, I continued to lose more weight.  I eventually found I was bored with Tae Bo and felt it was time to try the gym.  I began at the gym in March 2013 and really did not have any major goals.  I wanted to lose more weight and tone my body, but that was it.

My good friend Ron proposed we run a 5K later that year, but I refused.  I HATED running, so there was no way I was going to do that.  Eventually, I changed my mind and agreed to run a 5K in 2014.  I was set to start training in January, but I spent most of the month making excuses.  My friend Guy challenged me to get going and I slowly began. 

Ron and I tried to set a date to run, but the winter was LONG and our schedules were extremely busy.  Eventually, the goal of completing a race went on the backburner, but I did run throughout the Spring.  I ran outside a few times and started to get hooked. 

Starting the T-25 workout DVDs made it difficult to continue running outside (the workout was hard on the legs), so I put running on the backburner for the summer.  My good friend Jenna asked me to run her race (she was the co-chair of the Great Futures 5K) and I agreed.  I knew that Ron was going to be unable to train and run with me, so I prepared to do it alone. 

My first day training was Labor Day and it was extremely hot and humid.  I made it around Delaware Park only once before choking on the thick air.  I was upset with myself and vowed to do more running.  I started doing more treadmill running and a few more sessions outside.  I was told that I would be fine, but I was so nervous.

Prior to the big day, my good friend Jenn, a veteran runner, stated she would run with me.  I was both relieved and nervous.  I figured she would outrun me, but also that she would inspire.  The big day arrived and it was rainstorm.  I had not slept well the night before because I was so nervous and excited. 

We arrived fairly early and it was cold, but the rain eventually stopped.  The air horn signaled the beginning of the race and off we went.  Jenn’s hat blew off almost immediately and I faced the decision of waiting for her or going.  I chose to keep going.  I focused on a particular runner and found myself catching up to her and her group.  I knew I could pass them, so I did. 

The route was both fun and challenging.  There were quite a few hills and bridges, but I was never bored.  The wind was rough, which did cause me to lose my breath a few times.  Thanks to my rocking running playlist and my determination to get it done, I was focused on finishing.  As I climbed my last hill, I knew the finish line was in my grasp.  Good friends Ellary and Jenna were waiting and cheering me on as I completed the race.

I came in 1^st in my age group (to be fair, there were only three other people running in that group) and I was 12^th overall.  Not bad for an “old” guy running his first race.  Check out my excitement below! 

I hope my story inspires anyone that has a fitness goal.  I started out 73 pounds heavier and never thought I wanted to do a race or that I could do it.  I made it happen, due  to the support of some amazing friends, family and my sheer will.  

T-25: A Reflection and A Work in Progress

I am currently in week 3 of T-25 Beta.  This means I have been doing the program for 7 weeks.  I have seen huge changes in my body, but because I did not follow the nutrition plan exactly, I am not where I really wanted to be in terms of body changes. After much reflection and considering the mantra that "abs are made in the kitchen," I recognize that I have enjoyed my time during the summer, eating balanced meals, but also enjoying the foods and drink that I love.  It has been a trade off and as I move into the Fall, I will get stricter with my eating which will help shed those remaining inches.

The program itself is amazing.  I am working my body in a way that I have never done in my life.  Beta has been absolutely incredible.  I am loving (and hating) all the squats and leg work I have to do.  My legs are generally strong, but they feel like noodles after these workouts.  This is a good thing.  I can't say enough good things about the workout.  Tania as the modifier is inspiring to those that cannot do all the moves. Sometimes I have to modify the workout because of a back issue, but I am trying to do as much as I can with an extreme intensity level.

As I move towards the finish line of T-25, I have to figure out what to do next.  I am considering doing a combination of Alpha and Beta for my next workout adventure.  The 6-pack goal is still very much on my mind.  My abs have changed significantly, but there is still much work to do.  This will also mean adjusting the diet a bit.  A lot of the summer time festival stuff is coming to a close (Noooo!!!), and I will have a more regular schedule.  This will make it easier to adjust and get back on track.

I've had to give up running because the T-25 program is so tough on my legs.  It's OK, because while I do like running, I started to get a bit bored with it.  I am still going to the gym and have started to incorporate more weight lifting into my routine.  I am looking to get more lean muscle.  I recognize that rebuilding my body is a slow process, but one that I am determined to work on.

I love that I made this investment in my workout.  Shaun T and crew have inspired me in a way that I needed.  I look forward to showing off my results soon.  In the meantime, I'll leave you with the infomercial that got me to order...

T-25: The Adventure Begins and Continues

I meant to start writing about this workout when I first started doing it, but I just couldn't get it together.  I started T-25 on Monday, June 9.  It has been a very rewarding experience.  Unlike most using the workout, I am doing it as an add-on.  I am still doing my intense workout at the gym, but usually either at lunch time or at the end of the day, I do the T-25 workout of the day.  Some days, like today, I do the workout in the morning before heading to the gym.

Shaun T is an awesome motivator and really gets you to want to focus and complete the workout.  In addition, I really want to do the full workout with no modifier.  Unfortunately, there are a few exercises that I can't quite do without modifying.  Yesterday, I was doing burpees and my back reminded me why I need to modify that exercise.  It's a bit frustrating, but Shaun is right, if you are focusing on the workout, you will see results.  I lost three (3) pounds during the first week.  I am seeing a change in my body.  The exercises are challenging, fun, and more excitedly, they are only 25 minutes.  He is right: anyone can do 25 minutes.

I have the Power 90 10-minute workouts and the differences between the two workouts are staggering.  I think it has more to do with the instructors.  I realize that Tony Horton is just not my cup of tea: a bit boring, corny jokes and his face lift/botox is creepy.  Shaun T is down-to-earth, somewhat funny, and comes across as more natural.  Knowing that he is gay and a person of color just adds to his appeal to me.

My goal in doing the program is to develop a 6-pack by the time I turn 37.  I have 13 and a half weeks until I hit that momentous occasion.  While doing this workout will help, I also need to continue to be very cognizant of my diet.  "Abs are made in the kitchen" is what they say and they are right.  A proper and balanced diet is the only way that I will see the changes that I desire.  I've been cutting down my ice cream consumption to one day per week.  I am avoiding most desserts.  I am also avoiding processed snacks.  I've been consuming a lot of fruits, vegetables and Greek yogurt.  I've even dropped my alcohol consumption considerably.

Has anyone else done the T-25 workout?  Have you done another workout by Shaun T or any of the others in the Beachbody family?  Is there a goal that you are looking to hit within a certain period of time?  I look forward to hearing from you.

In the meantime, I will leave you with this image.  These guys are my heroes.

How My Weight Loss Has Affected My Place in the World

I was recently asked by my friend Adina Ingram to consider how my losing weight has affected my relationships with friends, family, as well as my feelings about myself and others.  It was something that I have been thinking about quite a bit.  As many people may know, I am in therapy.  I started seeing a counselor after I found my interactions with others to be strained or awkward.  This didn’t happen with everyone, but I noticed it happening more often than not and I grew more uncomfortable in my own skin.  I had reduced significantly in mass and I no longer knew how to be Collin Gehl.

I often wonder who has changed the most: me or the people in my life.  Most of the reactions I have gotten about my weight loss have been completely positive.  People are truly happy for me and are often telling me how good I look.  Others are inspired by not only my weight loss, but my commitment to fitness and my new positive outlook on life.  Several friends and some of my family have adopted a healthier lifestyle in part because of what I have done.  It can be both inspiring and overwhelming to be seen as a role model.  My commitment continues to grow strong because of the love and support I receive.

Unfortunately, there are those that have not been supportive of what I have done.  Some friends feel as if we’re in a competition to be “the skinniest.”  Others have pushed me away and it hurts.  As a gay man,  I have gotten a lot of positive reaction from some members of the gay community and have had people that did not look at me before be suddenly extremely interested in who I am and what I am doing. 

To have those that are supposed to be my friends resent me because of getting healthier is somewhat heartbreaking.  I often think that people don’t understand how sensitive I am.  I am very tough, as well as extremely straightforward, so I think that people just assume they can say or do anything to me and I’ll be OK.  I’ve recently defriended and pushed people out of my life because of the way they treat me.  I’ve also adjusted my approach in meeting new people.  If you can’t give me the courtesy of following through---on a meeting, a date, etc., then I don’t need you in my life and they are gone. 

This new approach to dealing with people would not have happened without both the weight loss and therapy.  Because of my new lifestyle, I am much more confident in how I carry myself and my body.  I used to slouch and try to hide, but now I find myself walking with excellent posture and looking people in the eye.  I also smile much more.  I am happier and I find that smiling puts people at ease and makes it easier for people to make friends.

The most exciting thing about the weight loss has been the new clothes.  I am falling in love with clothes---especially clothing with bright colors.  For years I wore outfits that were all dark colors or too big.  Lately I realize that those clothes were not only hiding my body, but making me look bigger.  I try to wear much more form fitting clothing, but because I am now gaining more muscle, I am struggling with finding clothes that fit correctly. 

Despite the many challenges of losing weight, I am thrilled to have done this.  It has put me on the path for greater health, which I plan on following for the rest of my life.   

Balancing the Physical and the Emotional

Why do you work out?  Is it to get fit?  Is it to lose weight?  Is there another reason that gets you moving each day?  For me it is a combination of wanting to get fit, lose weight and to relieve stress.  The other reason is I love working out.  There are many out there that HATE exercising.  They call it a "necessary evil" or "something that must be done," but for me it is one of my favorite parts of the day.

Six days per week, I get up and do some form of exercise.  It could be weight lifting, running, riding the elliptical or a nice long walk.  But, it is important that I get moving in the mornings.  Working out first thing is what sets my day in the right direction.  This past couple of days working out is what has helped keep my sanity.

The last two weeks have been something of a struggle for me.  I have been dealing with depression and there are a few friendships that are not where I'd like them to be.  It's weighed heavily on my mind, but I've basically gone with the flow to just get through each day.  I had an inspiring counseling session on Friday and it inspired to take some important action.

I had a particularly unsettling interaction with a friend on Saturday that really threw me for a loop.  I've been told that what was said was not meant, but the damage had been done.  It didn't affect the friendship  long-term, but it did make me angry.  I was also dealing with issues surrounding my allergies (it's that time of year) and I was unsure if I was going to be able to work out my frustration on Sunday morning.  When I woke up on Sunday, I dragged myself to the local park.  My goal was to make it around twice, but I had no faith that I would be able to do it without stopping because of how hard it was for me to breathe.

I started the run and soon I was moving very quickly.  After 5 minutes, Mrs. Runkeeper was telling me that my pace was 8 minutes and 40 seconds and I felt like I was on my way.  I didn't really think I'd be able to maintain that pace, but I ended my run with an 8 minute and 56 second mile.  It was a fantastic accomplishment for me and I was so thrilled to have done it.  It also made me really start to work through the stress---the stuff with my friends, issues surrounding work, even concern about the future.  It is because of this physical activity that I am basically a happy person today.

I urge anyone that is dealing with stress to take a walk, a jog, or whatever.  If you're physically unable, do whatever kind of motion you can.  I am a firm believer in taking control of physical health will do wonders for your mental health.  Will it be a cure all?  No, but in my experience, most people feel better once they have done some kind of physical activity.

Running Adventure Continues

I started running on Sunday, April 13 and completed two laps around the park, travelling a total of 3.55 miles.  Since that time, I've run maybe five more times.  Each time I run, I like it more.  I've found myself losing time as I run and clear my mind and it has become therapy for me.  

The weather here in Buffalo has remained inconsistent so at most I run perhaps twice per week.  I am definitely a fair weather runner, but because I am not really training for anything, it doesn't really matter how often I run.  I've continued to look at each opportunity I am out there as a gift.  I also look to improve myself each time I on a run.  

I am amazed at my running time.  When I first started, I didn't really know what to expect.  At the gym on the treadmill, I ran a 12 minute mile.  My first time around the park, I ran a little over a 10 minute mile.  During my last run, I ran a 9 minute, 4 second mile. I was stunned.  How could I be running so fast with so little experience?  A part of it is my stride, which is long, but I guess another part of it is my endurance.  I've been using the elliptical consistently for over a year.  I also use the stair climber machine.  I never would have imagined that doing those exercises would be such a positive effect on my ability to run.

Yesterday, I met a friend in the park to walk.  He is recovering from recent surgery and he was frustrated with himself for not being able to run.  I suggested getting a walk, and he was game.  The weather was originally supposed to be terrible, and it was wet and rainy throughout the day.  Yet, as the time came closer for he and I to get together, the sun started shining, so he and I were able to meet.  The walk was going well, when he suggested we start jogging.  We did and he was able to keep up a very nice pace.  We ended up running 1.5 miles.  It was awesome!  I was extremely proud of him, but I also saw that I could run with someone, keep up a conversation and have a good time.  The run time flew by and I am actually looking forward to running with him again.  

The moral of this story is to not be afraid to try something new.  I've avoided running for years, but because of a commitment to a friend, I took up the sport.  I then avoided running with another person, but because of another friend, I tried it and enjoyed it.  Are there physical challenges that you are initially scared or hesitant to try, that you end up enjoying?  

Success!

What does success feel like in your fitness journey?  Have you set goals along the way?  How does it feel when you finally reach that goal?

In 2013, I agreed to run my first 5K with my good friend Ron.  He wanted to do it and I said we could in 2014.  My original plan was to start training on the treadmill in January.  When January rolled around, I made excuses until another friend at the gym, Guy, took me to task and told me it was time to start running.  I did it and survived.  Unfortunately, I was unable to get the right running sneakers right away and ended up injuring my knee.  This set me back about a month in my training.  The weather here in Buffalo was awful, so the date of my 5K was going to be in April or May, so I really had not lost a lot of time in training.

I started running the treadmill at the end of February and continued to slowly train.  Ron and I discussed a training schedule outside, but life intervened and he started without me.  The weather continued to be a factor and I had no interest in running in the cold or on ice.  I soon realized that I had to start or I wouldn't be ready to run the 5K when the opportunity arose.

The date that I picked to start was my brother's birthday.  Alex was with us for one year, but he died from complications from Multiple Sclerosis on his first birthday.  This year was the 30th anniversary of his death and it is generally a difficult time for my parents and me.  I didn't realize that it was his birthday when I picked this day---it was a Sunday and therefore a "run day."  The weather was perfect---high 40s and sunny.  Delaware Park was fairly quiet and I was able to get a groove going.  My running music playlist is awesome and inspiring and before I knew it I had run around the park twice.  My total time was 34:48 and I ran 3.55 miles.  Keep in mind that a 5K is 3.1 miles, so I ran (over) the length of my goal in excellent time.  At the gym, I have the treadmill set for a 12 minute mile, so I ran faster outside than I do on the treadmill.

To say that I was proud was an understatement.  I realize that it is not a big goal to some, but to me it was amazing.  I can now say without any trepidation that I can run the 5K.  I am ready, willing and able.  I also loved being outside running and I cannot wait to get out there again.  The weather is supposed to take a turn for the worse tomorrow (it actually already is), so I won't be out there tomorrow, but Friday looks good.  I am feeling so pumped.

I thank you all for allowing me to share my successes from my journey.  Whomever reads this, know that I appreciate your support.  Meanwhile, here is a song that describes how I felt as I was running.

Finding Motivation

What motivates you in your quest for fitness?  Is it something that happens from within?  Is it seeing the results on the outside?  Is it being noticed by other people?  Perhaps it is a combination of all those things.

I've been struggling a bit with staying on track.  I work out at least 90 minutes per day, six days per week, but I don't always eat the best and there are other things that I want to do with my workouts.  I want to work on doing a more effective and efficient workout, and I also want to work on specific body parts.  For me, because I was so heavy before I started this quest, I am still working to tone up in certain places.  I am trying to do additional work to help tone these muscles.  In addition, I am working quite a bit on fat loss.  I have yet to do a body fat analysis, and perhaps that should be my first step.

I am motivated to get back on track with the fat loss as we move into warmer weather.  I have several polo shirts that I can still wear from last year, but because they were not of the best quality, some of the shirts have shrunk and now are too short for me.  In addition, apparently my biceps have grown quite a bit because they are almost busting out of some shirts.  I want to have clothes that fit and look good. I would like to settle on a size so I can make an investment in good quality clothes and not having to replace "cheap" shirts at the end of each season.

On days when it is raining (like today), I often find it hard to go home and work out.  I love doing most of my workout in the mornings, but if I plan on focusing on a single body part or area of muscles in the second part of the day, it is hard to get into it.  Between my cat Gobee, the weather and my desire to sometime just want to eat, I often set myself up for failure.  I have started eating small meals throughout the day which will keep me on track on when it comes to my hunger.  It is next to impossible for me to work out when I am hungry, so making sure there is something in my stomach before I go home is key to my success.

As I close this post, I think that it is important that I get back on my grind.  The diet, the fitness and the focus.  Speaking of grind, see if anyone of you remember this one from the 90s.

New Season, New Goals

It is finally Spring in Buffalo. After what I hope is our last snow fall of the season, the sun is shining, the ice is melting and everyone in town is looking forward to spending more time outside.  We are expecting the high to be 61 degrees tomorrow. I frankly cannot wait!  I am tired of being cold and even more annoyed at being unable to do my walking.

My pants have been feeling tighter recently.  I can still wear them, but I noticed that there were some changes.  I know that I have not been keeping up with my ab exercises the way that I wanted and that I am not always consistent with my diet.  I have been working out significantly and have incorporated running into my routine.  Well, I finally got on the scale this morning and I was 12 pounds heavier than my lightest weight! Yikes!  As my friend/sister LaShekia would say, "That is not cute!"

Yesterday, I made a commitment to use MyFitnessPal the way it is intended.  I have only been half using it and the weight gain showed that.  This website exists to keep people in check and it is important that I hear what it is telling me.  If I don't use it efficiently, it won't be effective and I will gain weight.

While the weight gain is a bummer, I am excited about my involvement in running.  I ran a complete 5K on the treadmill yesterday and walked for about 45 seconds after I got to 3.11 miles and then I began running again.  I ran until I got to the 5 mile mark.  It felt incredible!  I am so excited with myself and it also tells me that I need to get on point with other things.

I was inspired to begin some serious Spring Cleaning yesterday and cleaned out a bunch of junk that I have been accumulating for nearly 4 years.  I was finding mail from 2010!  Just doing that task (it took about 3 hours) made me feel better.  There is still more to do, but I am ready to do it!

So, where am I now?  I made a goal several months ago to lose a total of 90 pounds.  With the 12 pound weight gain, I am now 29 pounds away from that goal.  This means it may take at least 15 weeks to get to my goal.  Am I disappointed?  Yes.  Am I going to give up?  Hell no!  I am now more focused than ever.

What about you?  Have you been derailed from a goal?  If so, how have you overcome this?  I'll leave you with one of my favorite "inspirational" songs.

Weight Lifting For Dummies

I have always considered myself a weight lifting dummy.  I have lifted weights on and off for years, but never seemed to get the results that others get.  Why?  Well, recently a friend of mine pointed out that I was not doing the full range of motion when it came to my exercises.  He was right.

I continued to add weight every month, but I was not really doing the exercises the way they were meant to be done.  Cutting a motion in half means I will only get half (or possibly less than half) of the benefit.  It was a sobering thought, but something I really considered.

I decided to reduce my weight this week and instead started working on doing the exercise properly.  I also listened to what my friend said and started watching the "muscle heads" around me.  They know how to get results, so it made sense to really watch them to see what they were doing.  It's been very eye opening and I am still working on figuring out the right routine to do.

I started using the bench press for the first time in my gym "career."  I was such a novice, that I did not realize that the bar probably weighed about 20 pounds.  I started out putting 10 pounds on each side, so I lifted a total of 40 pounds, but I thought I was lifting only 20!  When my other friend pointed that out, I was both embarrassed, but relieved.  I remember thinking that those 20 pounds felt hard.

I have certain goals when it comes to the weight lifting.  I am still looking to lose weight, but I am determined to replace the fat with muscle.  My body does not look like I want it to, but I know that if I continue to do these exercises and embrace the clean eating, things will change.

What do you all think?  Do lifting weights intimidate you?  What kind of tips do you have about weight lifting?

I leave you with one of my favorite dummies, Homer Simpson, and his quest to get fit.

First Day of New Workout

My last post spoke to wanting to change my workout.  I finally got to do that this week.  Most Mondays and Thursdays, I start my workout with nearly 90 minutes of cardio (the ellipitcal, rowing machine, and the stair climber) followed by 15 minutes on the circuit, doing mostly chest exercises.  That was fine, but it has been the same thing for nearly a year.  I realize that I am about to celebrate one year at LA Fitness and while my body has changed significantly, it is not where I want it.  So, now is the time to make the change.

Today, I started with the circuit, but instead of only doing chest exercises, I did a machine the utilized nearly every muscle group (with the exception of leg exercises) on the circuit.  I did 3 sets of 15 reps and the weight changed depending on the muscle group I was working.  It took approximately 40 minutes and then I went to do cardio.

I did 35 minutes on the elliptical, 20 minutes on the rowing machine and followed that up with 21 minutes (so I could burn over 300 calories) on the stair climber.  In the end, my workout totaled over 2 hours.  I felt re-energized and completely ready to take on the day.

Tomorrow, I will be doing nearly an hour of weight lifting followed by approximately 45 minutes running on the treadmill.  I am looking forward to seeing how I do with these workouts.  Weight lifting is something that is still somewhat scary to me, but I am getting more comfortable with it as time goes on.  I do wish that I had my online fitness friend and hero David with me for those dead lifts.  I have not tried those yet and I know he would encourage me to get on it.

The goal is to build more muscle and develop a more built look.  I also am still working on the fat loss and have also made major changes to the diet.  With it being Lent, and I am giving up sweets, it is a great time to clean up the diet to make the changes that are needed to break through the plateau.  Spring (and summer) will soon be here and I want to not only look good to feel my best during some of my favorite times of the year.

Have you made any recent changes to your workout?  If so, what were there?

Changing the Workout

Have you ever gotten bored with your workout?  I am sure people that have been working out for years would say the answer is "yes!"  I have recently become bored with much of what I am doing.  My body is getting bored too.  I am not building the muscle I want, and it is clear that my body is craving something new.

At the beginning of each month, I increase my resistance and weights when it comes to my cardio and lifting.  It has helped, but I realize that I need to start doing different exercises.  While the elliptical will always be my cardio machine of choice (low impact, burns lots of calories), I have stopped coupling it with the stair climber and recently started rowing.  Rowing feels fantastic and it does work the entire body.  I do miss the stair climber, so I am considering doing a combo of the elliptical, rowing machine and stair climber.  I think the body will increase it.

In addition, I am changing some of my weight lifting.  Right now I use barbells, cable pulleys and some circuit machines.  I stay away from the heavy weights and don't do dead lifts or bench pressing.  That needs to change.  I want to build muscle in my chest.  In addition my abs and gluteus need to be much more toned.  I have to begin incorporating squats and doing more ab workouts.  I stay away from crunches and the machines because I have an Insane Abs Tae Bo DVD that I love.  Starting next week, the plan is to do that DVD at least three times per week.

What about you?  Have you gotten bored with your workout?  What are some other suggestions I should try?

Surviving the Winter Blues

Do any of you suffer from SAD?  SAD is also known as Seasonal Affective Disorder and it usually happens in the winter when the weather stays consistently cold and there is very little sunlight.  I've had it for years, but the last several winters have been unusually mild for Buffalo, so there have been limited episodes with this disorder.

After I lost the weight, and I was feeling generally better about myself, I thought that most of my depression issues had been resolved.  Being actively in therapy, I assumed, would take care of any issues that would come up.  I was wrong.

Last week I struggled with being happy.  I could not get happy.  In fact, I felt no emotion.  Completing a grant?  Meh. Being told that a grant I previously completed was being funded for at least $10,000?  Meh.  Spending time with friends. Meh.  Lastly, working out? Meh.

Coming from the gym and feeling nothing scared me because working out releases endorphins and you generally feel good.  I work out for at least 60 to 90 minutes each day, and usually at the end of the workout I am feeling motivated or focused, but I felt nothing.  I wanted to sleep.  I wanted to not work.  It was awful.  By Friday, I was so low, that I called into work and took a "mental health day."  The irony was, I had an appointment with my therapist Friday afternoon, so I really did need that day.

Surprisingly, when I got up on Friday, I called into work and then went to to the gym.  I didn't want to do my full workout, but I did it anyway.  It was a huge victory for me.  I am an emotional eater and when I'm feeling low, I often stay in bed and eat.  If I had done that, I would never had gone to therapy and I would have cancelled the "date" I had with my mother that night.  The fact that I went to the gym (and didn't think twice about it), just shows that my gym attendance is a part of my life and routine.  It has become second nature.  For that I am thrilled.

What about you?  Do you suffer from Seasonal Affective Disorder?  What do you do to beat the Winter Blues?

New Year, New Attitude

I am sure many of you have made resolutions to get more fit or to lose a certain amount of weight during 2014.  It seems that each year, we resolve to do something with our bodies.  For years, I have always said I am going to lose some weight.  Sometimes it's happened and other times I have given up this idea within two weeks of the new year.

I am thrilled that this year is different.  While I am still not at my goal, I didn't go into this year saying, "I have to lose a lot of weight."  I resolved to review my weight and my goals and make a decision.  I believe it is the healthiest way to approach weight loss and fitness.

During the holidays, I ate much more erratically.  I stopped consistently utilizing MyFitnessPal to log my meals and I was eating anything I wanted.  I also ordered a lot of pizza and consumed a lot of ice cream and pie.  The definition I had in my stomach started to go away and I felt my pants tighten.  I decided that this would be the last holiday season that I would day that.  I want to be much more responsible about what I consume 12 months out of the year.  Why do we allow yourselves an opportunity to "be bad" during the holiday season?

I was excited when January 2 came around and I was back on track.  My salads and soups re-entered my diet and I immediately started to feel the difference.  I also have been able to slowly get back into my ab workout and the definition is slowly starting to return.  I weighed myself yesterday (the first Sunday of the month) and was not surprised to see that I had gained weight.  I was up 4.5 pounds from my last weigh in and knew that I had to get on track.

I am currently doing my January "fast."  No, I am not only consuming juice or cutting out everything except fruit and vegetables from my diet.  I do eat clean during the month and I restrict alcohol.  I am allowing myself one day to partake in drinking--it is my monthly date with my mother and we have others joining us. Other than that, I am eating healthy and have given up all my vices (including ice cream).

The new year also brings new people to the gym.  I noticed this over the last few days. We are also in an odd situation here in Buffalo.  The Buffalo Athletic Club (BAC) gym locations were recently purchased by LA Fitness.  As a result, members of BAC, can sample LA Fitness locations until the end of January.  At that point, I think they have decide where they are staying with LA Fitness or if they want to move on to another gym.  It means that not only are we dealing with "Resolutioners," but we also have the BAC folks trying things out.  Because I work out in the mornings, I have not had to deal with a lot of new people, but they have taken over on the weekends.  My theory is the earlier you get into the gym, the better and that seems to be working.

I'm curious about your thoughts on fitness in the new year.  Are you resolving to lose more weight?  Are you just trying to maintain where you are?  Is there another fitness challenge you are looking to do?