Tuesday, November 27, 2012

Not What I Was...Effects of Setbacks

Have you had a set back? Neglected your commitments to fitness?
My set back required me to put my fitness gains on the side.
Remember when Nosey Nancy hit me up in Wally World or I ran into my timeout?
Well, times up! It's been 4 weeks and I'm ready to pound the pavement and get back in the gym.

The problem I'm facing and maybe you too - if you quit your routine or have a set back is....
not being what I was.

If you've read my 10 reasons to not fear the gym, then you already know, I left this reason out.
I didn't know at the time of that post - that this is, yet, another reason we may have a hard time getting back on track. lacing up the running shoes. and breezing through the gym doors.

It's too easy to be held back by the discouragement of knowing you are not what you were.

But why would we do that to ourselves?
Let's insert some truth and motivation....

I know what I was and I will be that again, and better!

My husband rags on me all the time because I always want to know everything. Knowledge is like a blanket to me. The more I know, the better I feel. Hopefully your game for a little food for thought...

3 truths on what happens when we quit or have a setback from our fitness routines

Studies show and I can concur based off of the last 4 weeks that progress is lost quickly.
It is all relative to you as an individual.

Within 2 weeks, Endurance gains are lost.
Read that one again. It is depressing! Yet motivating! Think of all the hard work you've put into yourself to just give it up and let it get away. 2 weeks of time. 14 days. Flys by. Life gets busy and kids get sick. Work demands overtime and bills must be paid. But we have to commit to committing. Stopping a routine for just 2 weeks strips us of our gains in endurance and sets us back a few steps, no pun intended.

Another change within 2 weeks, strength.
Our muscles need to be challenged and conditioned continuously. Any of you wear braces as a kid? The movement of your teeth took time. The time we put into our workouts are like those periodic visits to the dentist. And after so much progression and noticeable changes in our muscle definition or tooth alignment it becomes time to kick it up a notch. The dentist would run new elastic with a new strategy enforced. Same with the gym. A tougher program is created for more muscle gains. A scoop of protein added to our shakes and carbs rationed at a rate for building and feeding those muscles. After this tweak your muscles are stronger and your teeth are aligned. Now, what if you lost your retainer? Wouldn't you panic? Without that tension your smile would relapse immediately. Why not have that same level of excitement in your strength training? Just 14 days of not lifting, not pushing, not swinging allows our muscles to fade back to their original levels of strength. Saddening and frustrating.

The fastest gain to loose at just one week, Flexibility.
People, that's a fast-closing window of time. This fact, for me, is more upsetting than the other two. I love a good stretch. I live for a good stretch. At anytime of the day you will probably find me stretching something. My lower back. My forearms. My neck. My hips. This world cramps us. Offices are not designed ergonomically, at least not mine. Couches and computer chairs don't position us in a relationship good for our spine, butt, and legs. Not to mention any of the stress you may carry through the day. These things hurt us in the sense that we tense something, somewhere, which triggers a reaction, somewhere. Stretching releases this and primes us for what's next. Yes, there's debate in cold stretching and while the verdict is still out, I think it's safe to say that when cold stretching, just go lightly. Dig deeper after the body/muscles have warmed up.

7-14 days, ladies and gents. If we can be young, healthy & active but have bodies that breakdown within just one week of neglect....think of all the good we can give ourselves in latter years -if we just commit to committing.

At this point, I'm asking myself  "is this an excuse" to not workout or "is this a legit reason" to miss a workout.

Have you faced a set back?
Ever discouraged by the thought that you're not as good as you once were?
What are your thoughts? I really do love to hear them!

*And the ortho analogy....I couldn't resist. I work in dentistry, it's taken care of me for 13 years.

**Are you wanting a new header or button? Blog need a mini makeover?
Enter my GIVEAWAY for a chance at winning just that!

post signature

I've linked with Misty and Brittany for Getting Fit Friday!!!
I've linked with Helene in Between and Newlywed Moments
Helene in Between
Pin It!


Sybil@PeaceitallTogether said...

I am currently in the midst of this setback with my exercise and fitness routine. It's amazing how not being what I was has led to less motivation instead of more. I look at my body and know that I need to get back into my routine. I know I would feel and look better. Just need to take the first step...seems like that step is the most difficult to take!

Nikki said...

New follower from GFC! Love the idea of this, I'm trying to get more fit but I have such a hard time with motivation.

Beth said...

Great post and motivation! :)

Katie said...

It's crazy to me how long it takes to get in shape but how easy it is to lose it! which is motivation enough to not lose it!

Helene said...

this is great motivation! i have a broken ankle so my motivation has been very bad lately!

Ashlyn said...

Love this post! I completely know where you are coming from as I had a small setback in working out a few months ago too.

I'm your newest follower :)


Teressa Mackey said...

Amen sister.. I need to hit the gym today. I've been out of my eating routine for just one week . It's interesting how eating 'bad' can make you tired and lifeless and then affect your work outs. Thanks for the post!

Katie@iifollowrivers said...

How funny- I was just writing about this same thing on my blog! I just started getting back to exercise yesterday from a 6 MONTH hiatus. Ugh! But, I will get back to where I was and better with a bit of hard work :-)

Kristine -Heart Shaped Sweat said...

Ouch! Def keep your tush on the couch!

Kristine -Heart Shaped Sweat said...

Totally!! And it's crazy awesome how working out makes you want to eat more healthy!

Kristine -Heart Shaped Sweat said...

...and you might be one of my funniest followers! Loved your blog :)

Jane said...

Oh do I know this! It's so easy fr me to fall out of my workout routine and so, so hard to get back in it.

Brooke said...

So, um, can you tell me how to get those "guns" you're blazing in that photo above?? Setbacks are for real...but I totally agree that you just have to suck it up and get back out there wherever you are post-setback. Great post!

Unknown said...

These are both so true! The harder I work on my body the more I want to eat only healthy things. I'm not one of those people who has a "cheat" day because if I start to eat 'bad' things it starts a vicious cycle where I feel so bad from what I ate that I just "give up" on that day, and then the next day, and then the day after that, and then a week has passed and as you've pointed out in your post I've started to lose that flexibility, strength and endurance that I worked so hard for.

Kristine -Heart Shaped Sweat said...

oh, for sure! I hear you! It seems that once you give in to those temptations it gets logged in your memory and then you just want it again and again!

Kristine -Heart Shaped Sweat said...

You will! We're all at different levels and that's ok! As long as we've got the willpower to get back on track, we'll be even better!
P.S. I'm excited to get over to your blog!

Kristine -Heart Shaped Sweat said...

Thanks girl! Your comment totally brightened my drab afternoon!
Just lift! Lift heavy!
I believe in it! You know, they say, smart girls lift dumb bells :)

Kristine -Heart Shaped Sweat said...

Hey! Glad you stopped by!
Guess it's not the best group to be in but through these comments I can tell we're not alone! Here's to getting back on track!

Unknown said...

Thank you for linking up!!

gayle said...

Totally, totally true. The hardest thing I have ever done, fitness-wise, was get back in shape last year after being restricted to a COMPLETELY SEDENTARY life for 5 months following major surgery. Sedentary, as in "you cannot take your dogs for a walk" sedentary. That's not your run-of-the-mill "oh, I haven't been the gym in a few weeks" lack of fitness. That was a whole new ballgame. I would cry after I went to the gym because of what I couldn't do anymore.

It took that, for me to realize how much I took my normal abilities for granted. We do not appreciate what we have until it is taken away from us.

GREAT post, I just now found it as I was going through some links to include in my giveaway post for you. :)

Gayle | Grace for Gayle

Unknown said...

Your web site is exactly what I've been seeking out. What a very insightful read. If every source could be just as viewer specific as you, life could well be far less difficult.
dentist Markham

Anonymous said...

2015-10-22 xiaozhengm
canada goose outlet usa
Nike Lebron James Shoes For Sale
Michael Kors Outlet Discount Purses Online
michael kors outlet
coach outlet store online
michael kors outlet online
Michael Kors Factory Outlet Online Official
Louis Vuitton Outlet Factory Online
Air Jordan 3 "Infrared 23"
Cheap Real Louis Vuitton Handbags
coach outlet online
Louis Vuitton Backpack Purse
cheap ugg boots
Authentic Coach Factory Outlet Online
michael kors outlet
Abercrombie & Fitch Kids Clothing
ralph lauren polo outlet
coach factory outlet
Outlet Michael Kors Online
michael kors uk
uggs clearance
Michael Kors Online Store Outlet
Air Jordan Shoes For Women And Men
coach factory outlet
michael kors outlet
ugg boots outlet
Ugg Boots,Ugg Boots Outlet,Ugg Outlet,Cheap Uggs,Uggs On Sale,Ugg Boots Clearance,Uggs For Women
ugg boots
Air Jordan 4 Green Glow
Coach Factory Online Outlet Cheap Purses
Polo Ralph Lauren Factory Outlet
louis vuitton outlet
coach factory outlet
michale kors outlet
cheap jerseys

Unknown said...

adidas outlet store
michael kors outlet
ferragamo outlet
cheap oakley sunglasses
ugg boots
ralph lauren polo
swarovski crystal
oakley sunglasses wholesale
longchamp outlet
true religion jeans
adidas wings
lululemon outlet
michael kors outlet
michael kors outlet
true religion sale
christian louboutin online
winter coats
hermes bags
ralph lauren outlet
swarovski crystal
oakley sunglasses
michael kors outlet
ray ban sunglasses
thomas sabo uk
lacoste polo shirts
canada goose jackets
north face jackets
true religion jeans
uggs on sale
michael kors outlet store
chanel handbags
ugg boots
nba jerseys
michael kors handbags clearance
tiffany outlet
juicy couture outlet
herve leger outlet
ray ban sunglasses

Unknown said...

louis vuitton pas cher
coach outlet online
true religion jeans
kobe 9
ferragamo shoes
coach outlet clearance
louis vuitton neverfull
michael kors outlet
chaussure louboutin
bottega veneta outlet

Unknown said...

ugg boots sale
nike air max 90
louis vuitton outlet
nike outlet store
prada sunglasses for women
oakley sunglasses wholesale
louis vuitton handbags
rolex watches,rolex watches,swiss watches,watches for men,watches for women,omega watches,replica watches,rolex watches for sale,rolex replica,rolex watch,cartier watches,rolex submariner,fake rolex,rolex replica watches,replica rolex
coach factory outlet
snow boots

Unknown said...

michael kors handbags
pandora outlet
ralph lauren outlet
jimmy choo
canada goose outlet
michael kors handbags
fitflops sale clearance
canada goose
ugg outlet
versace shoes

raybanoutlet001 said...

michael kors outlet online
adidas tubular
cheap air jordan
tiffany and co jewellery
adidas stan smith uk
michael kors handbags sale
yeezy boost
skechers outlet
adidas tubular UK
adidas nmd r1

chenmeinv0 said...

polo ralph lauren shirts
ralph lauren uk
tory burch outlet
nike outlet store
michael kors handbags
lebron 13 shoes
prada bags
nike air max shoes
cheap jordan shoes
mont blanc ballpoint pens

Unknown said...

rolex watches,rolex watches,swiss watches,watches for men,watches for women,omega watches,replica watches,rolex watches for sale,rolex replica,rolex watch,cartier watches,rolex submariner,fake rolex,rolex replica watches,replica rolex
foamposite shoes
coach factory outlet
ferragamo outlet
mulberry uk
rolex watches
hollister uk
true religion outlet
gucci outlet online
futbol baratas

Unknown said...

reebok outlet
air jordan 6
yeezy boost 350
supreme clothing
links of london
oakley sunglasses
timberland shoes
yeezy boost 350
kobe shoes
adidas store

Unknown said...


ralph lauren outlet
jordan shoes
ray ban sunglasses
michael kors outlet online
louboutin shoes
mulberry handbags
jordan shoes
cheap nhl jerseys
adidas nmd runner

chenlili said...

nike presto
coach outlet
running shoes
adidas superstar
nike trainers
michael kors outlet
camisetas de futbol
nfl jerseys
tiffany rings

jeje said...

adidas superstar
ralph lauren polo
clarks shoes
canada goose
prada handbags
ray ban sunglasses
louboutin shoes
prada shoes
jordan 4
canada goose outlet

zzyytt said...

goyard bags
coach outlet
nike epic react flyknit
yeezy boost 350 v2
yeezy boost 350
zx flux
kobe 9
lebron 13
michael kors outlet store

Related Posts with Thumbnails