Kickin' It Up A Notch

With the start of summer's last month, I've set a new health and fitness goal for myself: In the now-famous words of Chef Emeril Lagasse, my goal is to kick everything up a notch. It's not a response to the scale (I still don't own one) or even to the fit of my clothes (I haven't noticed any real difference). I've just noticed that I've been getting a bit lazy lately when it comes to taking care of myself.

It could be a response to the dog days of summer or to the boredom that tends to creep in once the novelty of summer has worn off a bit. I'm not pushing myself very hard when working out, and I'm not making any real effort to change up my workout -- both recipes for a stale fitness routine that doesn't keep my body building muscle and burning calories. In the eating department, I've been REALLY lax about making good choices. It's nothing earth-shattering on a day-to-day basis, mind you. But you know how experts always say that little changes pay off in cumulative big results over the long term? Well, that concept works in the opposite direction, too.

Keeping all that in mind -- and knowing that the start of the busy season of school, sports, work, meetings, evening activities and volunteer commitments is a mere four weeks away -- my goal for August is to get myself back on the healthiest possible track so I can face fall feeling fit and strong. How am I going to do it? Goal-setting, of course! Here goes:

• Commit to 180 minutes a week (that's 30 minutes, six days a week) of cardio, whether it's walking, dance, jumping rope, running, a class or whatever.
• Add intensity intervals to each cardio workout; for example, boosting the calorie-burning power of my walk by adding one-minute running intervals throughout. This goal is crucial -- I'm already doing well with committing the time to my cardio workout, but it's the intensity that I really need to add.
• Commit to two half-hour strength-training workouts each week. I finally -- finally! -- got a new free weight set so I can boost my weights. I like to lift heavy!
• Watch those total calories. When I was writing Shape's Weight-Loss Diary column, my target was 1,600 calories each day, spread out over five to six mini-meals. Combined with working out, that was enough to give me the calorie deficit I needed to keep losing consistently. Maintaining is different; you're not trying to create a deficit, but you've still got to watch the overall intake. It's been a struggle for me to find the right balance, so I'm going to try sticking to a few strict days a week and see how that goes. On Monday, Wednesday and Friday, I'll try to keep my total intake to about 1,600 calories.
• Boost protein and veggie intake. I'm a carb kind of gal -- I like my crackers and bread and the occasional slice of pie -- but I know from experience that protein and veggies are the key to lean, filling meals. So I'll be getting back to basics this month: Cutting up vegetables and storing them in Zip-Loc bags in my fridge to make adding veggies easier, keeping a bowl of hard-boiled eggs handy for a quick protein boost, etc. It's a bit of prep work at the beginning of the week, but it makes the rest of the week pretty easy.

So there it is. That's my bring-it-back-in-line strategy for August. Anyone want to join me in kicking things up a notch?

Comments

[Alyssa]

Me! Memememememe! (Insert picture of annoying brainiac sitting in front row of classroom, waving hand frantically, here.) I've been trying to fit in 60 minute walks along with my fuller teaching schedule, (I just got a new job at a Pilates studio) but I think 30 minutes with intervals will work better. Great idea, thank you!

I've also purchased some 10-12 minute workout DVDs (and a kettlebell!), so I can at least get in a few minutes of strength training, yoga, etc. on the really crazy days. (As much as I love the Pilates, I need a little variety, lol!)

[MizFit]

no.
(RIMSHOT!)

Im in.

MUST CROSSTRAIN MY SORRY ARSE.

that's it.

lofty. big. we shall see.

[Dara Chadwick]

That's the great thing about intervals, Alyssa. Less time! I'm all about shaving time off the workout.

MizFit, what's your plan for cross-training?

I'm glad you're both with me...

[Sagan]

Good idea! I like your plan to try for a certain number of calories only a few days a week- thats really smart. Definitely will save you a lot of stress/obsessing!

I'm going to kick it up a notch by making sure that no matter what I stretch when I wake up in the morning and I walk for at least half an hour every day. Even if I do other types of activity, they don't make me feel calm and relaxed the way that walking does, so I've gotta make sure I keep to those therapy sessions every day:)