Starting Your Spring Success Story

You don’t need me to tell you what a long and grueling winter it has been here in the Lehigh Valley.  Everyone I know is starting to climb the walls in anticipation of spring.  We never know exactly when that first nice day will arrive, but we know it will be soon.  It could happen next week, or it could take another month.

So when that first warm day finally graces you with its presence, and you eagerly mount your Trikke for the first ride of the year, how will you know if your efforts at dieting and exercising over the winter have paid off?  What exactly does success look like after you’ve been cooped up indoors all winter?

I’ve decided that I can’t measure my fitness level by where I left off last fall.  Despite my devotion to my kettlebell workouts all winter, I need to face reality and admit that I have still lost some ground.

• 2012 Record Bike Ride = 23 miles
• 2012 Record Trikke Ride = 21 miles

Instead, I need to look at where I was last year this time.  And boy was I a mess!!  Years of sedentary living had taken their toll on me, and my first bike and Trikke rides were short ordeals that left me breathless.

• 2012 First Bike Ride = 6 miles
• 2012 First Trikke Ride = 2 miles

It’s great to reflect upon last year’s journey, because it’s clear I made great strides towards a healthy lifestyle.  Although there’s no mathematical formula that can tell me where I should be at the start of 2013, I’m looking for a number somewhere between last year’s minimums and maximums.  I’m also going to base it on what I felt an average ride was for me for most last summer.  With that in mind, here’s how I will define my success going into this spring:

• 2013 First Bike Ride Goal = 15 miles
• 2013 First Trikke Ride Goal = 10 miles

Technically I’m cheating a bit here, given that I already did a 10 mile Trikke ride a month ago when we had an unseasonably warm day.  But time has passed since then, and being able to repeat that distance will let me know that my efforts since then have paid off.

You should also take a step back and assess where you feel you should be with your riding when those sunny, warm days return.  Setting your expectations for your first ride will also help motivate you to keep up with your indoor workouts in the meantime.

Speaking of which, how am I doing with my indoor workouts?  Those of you astute enough to realize I missed my scheduled post last Monday might be wondering if I’ve fallen off the wagon.  Well, luckily I haven’t.  Last week was one of those “life happens” types of weeks, and I just ran out of hours before I could post.  However, I’m happy to report that I’m on target with my exercise goals.  I have completed three kettlebell workouts for each of the last two weeks, and I feel fantastic!!  This brings me to the end of the 5^th week of the 6 week long Kettleworx program, and the finish line for that goal is in sight.

So how are you doing as you prepare to emerge from your winter hibernation?  What will your success story look like as you ride your bike or Trikke for the first time this year?

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No Space? No Equipment? No problem!

You just finished shoveling away the latest round of snow that fell yesterday, and now you’ve heard that even more is coming tonight.  As you wearily put your shovel back in the garage, your eyes fall on your favorite Trikke, all folded up and enjoying its winter slumber.  As you gaze at it longingly, remembering how happy you were riding it on those gorgeous spring days, you wonder if you’re up to the challenge of getting back on it this year.  You’ve packed on a few extra pounds from those holiday feasts, and your muscles have weakened while you’ve rested in bed fighting the cold or the stomach flu.

Rokk-It Red and Lean Green settled down for a long winter's nap

Although it’s often hard to believe, spring really is just around the corner, and it’s time to start thinking about getting yourself back in shape so you carve your Trikke through a nice, long ride when that first warm day arrives. You find yourself wondering just how much of a setback this winter has been to your fitness.

You will definitely lose muscle mass during long spells of inactivity, but a week or two off in the winter may not be as catastrophic as you think.  The time it takes for your muscles to start to atrophy varies due to many factors, including your gender, the type of training you were doing (endurance versus power), and whether you are a recreational athlete or a competitive athlete.  Take a look at this article to assess where you might be, and then commit yourself to an indoor exercise plan until the weather becomes more Trikke-friendly again.

I went a full six weeks with no exercise of any kind this winter, but I got back into the game in early January with my kettlebell workouts.  While I did feel a slight regression, I was nowhere near as unfit as I was a year ago when my fitness journey was just beginning.  In fact, during a workout last week I got that delightful burst of energy again, letting me know I had re-crossed that hurdle where exercise goes from being a miserable chore, to being energizing and uplifting.

I have been touting the benefits of kettlebell workouts for a while now, but I realize they may not appeal to everyone.  Perhaps you have a similar situation to mine that restricts your indoor exercise options?  You can’t afford a gym membership, you don’t want to go to the gym because you don’t like the atmosphere, or you don’t feel it’s worth joining one for just those few months of the year that Mother Nature conspires to keep you indoors.  But you also find yourself living in a small house (or apartment), and you don’t want to toss your comfortable recliner to the curb just to make room for a new treadmill or elliptical.

My kettlebell workouts are ideal for doing in cramped indoor conditions, but if you’re looking for something else, here are 27 otherexercises you can do in the comfort of your own home without purchasing any additional equipment.  Using nothing but your body and a floor mat, you can customize a fitness routine from a variety of squats, lunges, crunches, planks, pushups, and more.  This is also an exercise plan that you can take with you when you travel.  If you need some extra motivation, print these out and tack them up along with some photos of you on your Trikke.  Know that you are doing these workouts now so that you can enjoy more miles of carving later.

I’m talking big here, but how am I actually doing with my New Year’s resolutions?  Well, I’m still a bit “off” in the eating right and having fun categories, but I’m happy to say that I’m really back in the groove with my exercise routine.  I’ve already started moving from the 5 pound kettlebell up to the 10 pound one for a number of moves, and I feel like my fitness is back where it was before I stopped in late November.  The number on my scale stubbornly refuses to budge, but I can’t help but wonder if that’s because I’m building more muscle mass again.  What matters most is that I feel fantastic again!  I’m starting to look forward to my workouts, and I’m feeling energized upon completing them.

The finally tally for January is as follows:  14 Trikke miles (2 rides) and 9 kettlebell workouts.  Considering I spent the first week of the year battling a head cold, I’m more than happy with this result and am looking forward to even more success in February.

Hang in there through these final weeks of winter, and keep your eyes on the prize of being fit enough to Trikke on that first warm day.  Heck, here in the northeast anything above 40 degrees without snow or ice on the ground will meet my requirements for being “Trikkeable”!

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Thinking of spring . . .

Okay, I’m going to do this Monday Mashup a bit differently this week, because unfortunately the progress on my three New Year’s resolutions for last week can be summed up as FAIL, FAIL and FAIL.  I did do two Kettlebell workouts, but that’s about the extent of my success, and it’s not fair to you to make you read the assortment of reasons and excuses for the rest.

Clearly I need some new inspiration to get me out of the winter doldrums, and I’m willing to bet that you’re in the same boat.  Hopefully you’ll find the fitness success story of Nina Mosby as inspiring as I did.  Her journey began much the same way as mine did.  A few years ago she weighed in at 265 pounds, the result of a busy but sedentary lifestyle.  She began biking with her son, sister, and nephew, and the enjoyment of riding made her feel like a kid again.  This was the catalyst that sparked her new, active lifestyle.  She has lost 100 pounds from bicycling, and now leads group rides.

I started at a similar weight to Nina, and although I’ve been stuck on a plateau for a few months, reading her story gives me hope that I can still lose more weight and meet my goals.  I also like the mention of Nina leading group rides, because leading Trikke rides is something I’ve started to do.  It’s easier to commit to an active lifestyle when you are enjoying it in the company of friends.

There was no LSM ride here this month because of the dismal weather, but I am already starting to plan the year’s rides.  I’m making a firm commitment towards starting them back up in March, and will throw a last-minute one in for February if the weather looks promising (or at least marginally tolerable).  I hope you are planning to join some of these rides, and now is the best time to give me some feedback. Where would you like to ride?  What is the best time of day for you to ride?  I know us Trikkers are spread out geographically in the northeast, but I’m hoping I can come up with enough locations that give everyone a chance to join us.

Well, this week is a new week, and I’m not giving up on my New Year’s resolutions.  I hope you are sticking to yours, and if you aren’t, here’s your chance to renew your commitment.

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A Slight Stumble

Progress on my New Year’s Resolutions:

Exercise: Goal met via 3 Kettlebell workouts.  Although I admit it’s been a bit tough to motivate myself to do them, I’m glad I did.  I am feeling stronger and more capable than I was two weeks ago, although I am still taking frequent breaks between exercises.

Calorie-Counting: FAIL!  I am over my calorie count by an indeterminate amount.  I got very busy at work in the early part of the week, and also spent most of the week in a mental funk.  These two things kept me from entering my calories in to the Lose-It! app, and also led me to make poor eating decisions involving candy bars and donuts.  This is the time when most people lose their initial enthusiasm for their resolutions, and will declare their efforts a failure because of a small slip-up.  Although it’s frustrating, I’m looking at this as just a small stumble on a longer journey, and I will vow to come back strong next week.

Having Fun: Goal met – Knowing this was my last week before returning to my part-time studies, I made an extra effort to do some enjoyable things, and more importantly, I tried not to feel guilty for it.  Last night, I treated myself to dinner at SaladWorks then went to see Zero Dark Thirty.  This was an enjoyable and much needed night out for me.  I also downloaded Bejeweled to my smartphone, enjoying an old favorite that I hadn’t played in years.

As we struggle through the winter blues, remember that you are not alone if you have succumbed to it. Warmer days are ahead, but for now we must battle the blues and let ourselves recover from any of the seasonal viruses may catch.  Here’s some articles about how others in the Trikke Community are coping with the same woes:

Even in Southern Cal, A Trikker Chick can get the WinterBlues

The Serendipity of Cold December Mornings

And if you are thinking of hitting the slopes for the re-located TrikkeSkii Inn, here’s a great primer for you.

For the next week, remember to keep the bigger picture in mind.  It may not be a lot of fun working out indoors, but keep doing it so you're in top form for riding your Trikke when the good weather returns.

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My Maiden Monday Mashup

Puzzled by the Mild Weather

As we conclude a mild weekend here in the Lehigh Valley, I am happy to report that I am feeling better and have enjoyed my first two Trikke rides of the year.  My weekend visit to a friend in Delaware allowed me to rack up 14 miles of riding in her neighborhood, which is blessed with flat, smooth pavement and light traffic.

Combined with the two kettlebell workouts I did earlier in the week, I have succeeded in doing 4 days of exercise this past week.  This surpasses my New Year’s Resolution of a minimum of 3 days a week, so I am happy with my progress.

I have to confess that I wasn’t as good in the eating department.  Although I honored my commitment of using the Lose It! app for calorie counting, I ended the week 4,177 calories over budget.  Yikes!  In a way I don’t regret it though, because my friend’s cooking is superb.  I rarely get treated to a homemade meal, so this wasn’t something I was going to pass up.  The important thing is I tracked my calories, held myself accountable, and know that as of tomorrow morning I will get myself back on my diet plan.

It’s easy to forget to mention my third resolution of “having fun”, because it’s not as easily tracked with statistics and smartphone apps.  Because this was my last free weekend before resuming my part-time college classes, I made sure to get plenty of fun and relaxation in.  The two Trikke rides helped immensely with that, as did learning to play a home-made board game with my friend, playing fetch on the beach with her dog, and beginning one of the new jigsaw puzzles I bought at Puzzles in Lewes, DE. If you’re ever in the area, be sure to check out this delightful store that is full of jigsaw puzzles, games, and other novelties.

Because New Year’s resolutions are still fresh in our minds, I’d like to share an article I found on Simple Ways to Motivate Yourself EveryDay.  Motivation may come effortlessly the new year, but gets harder to maintain as the drudgery of our normal lives creeps back in.  Refer back to this anytime you feel yourself slipping with your goals.

Winter is now returning to the Lehigh Valley, and I know my Trikke will probably be parked for a while again.  But this weekend has recharged and rejuvenated me in so many ways.  That brief taste of spring should hold me over until the good weather returns.

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My Maiden Monday Mashup

But I Can’t Do It!!

Don’t be surprised when that devious little excuse-maker inside your head spouts out those dreaded words when starting a new exercise program.  When it happens, politely thank that little demon for his opinion, and then figure out how you can do it.

Perhaps you’re starting a new kettlebell routine, which is a great way to cross-train indoors while waiting for better Trikking weather.  Perhaps you’ve had a long day at work followed by an arduous commute home.  Perhaps you’re still shaking the tail end of a head cold, and would really, really, REALLY like to just crawl in bed for the night.

But then you remember your New Year’s resolution to exercise, and you just heard the weather report for the weekend ahead.  It’s going to be in the high-50’s to low-60’s, and it sure would be nice to give your muscles some warming up before setting out on your first Trikke ride of the year.  You decide to do your kettlebell workout, knowing that it’ll be tough, but remembering that if you do it regularly it’ll get easier each time.

So you change into your workout clothes, and mull over some ways that you can get through the 25 minute workout video . . .

Lighten Your Load:

Newcomers to kettlebells often over-estimate the weight they should select.  A 10 or 20 pound kettlebell may be no sweat to pick up off the store shelf, but you’ll gain a whole new respect for it after your first dozen squats and swings.  If the weight you’ve selected has your muscles quivering after a few reps, step it down to a lighter weight.  I briefly upgraded to a 10 pound weight after completing the full 6-week program last summer, but after my hiatus from the workouts, I’ve realized there’s no shame in backing down to the 5 pounder for a while.

Doing something is better than doing nothing:

Perhaps you can’t do 20 reps in 40 seconds like the instructor in the video.  Perhaps you can’t do a full pushup yet.  Perhaps you can’t speed up your pace for the last few reps.  It’s okay.  Go at your own pace, and get in as many reps as you can in the allotted time.  Doing 10 reps is better than deciding that working out is “too hard” and doing 0 reps.  Perhaps today you can only do 10, but next time you can do 12.  In a few weeks you’re delighted to find you’re now keeping pace with the instructor.

You can also modify an exercise you can’t do into something that you can.  For example, I can’t do full pushups, so I drop to my knees and do modified pushups instead.  A common exercise in the Kettleworx videos is the “baseball catcher heel raise.”  You squat like a baseball catcher with the kettlebell held in front of you.  You then raise and lower yourself on and off your heels.  I couldn’t do the raise part of the exercise for my first month.  So I simply held the squat position for the duration of the exercise until my muscles developed enough to allow me to rise up and down.

Everyone is going to have unique difficulties, so be creative and figure out what you can do instead of just giving up on a particular exercise.

Give yourself a break:

The Kettleworx videos flow quickly from one exercise to another.  You’re not at a gym and you’re not holding up the class, so it’s perfectly okay to hit the pause button to catch your breath.  Shake out any tense muscles and drink your water until you’re ready to resume the workout.  It may stretch a 25 minute workout into a 35 minute one, but it sure beats not doing it at all.

Retire early:

The format for all Kettleworx videos is the same: a short warm-up followed by two sets of exercises for the Cardio and Resistance videos.  The Core videos feature three sets.  Then you have a rewarding short cool-down.  If you are really struggling, why not call it a day after just one set?  Doing half of the main workout is certainly better than lounging around on your couch making excuses.  If you take this option, just fast-forward to the cool-down session and call it an early day.

I have frequently considered this option, but can honestly say I’ve never taken it.  What I have found is that despite being tired, the second set is often easier than the first because my muscles are more warmed up by that point.  But I did want to throw the idea out there in case you find it useful.

It’s not always easy to motivate ourselves to workout, especially when we’re tired and real life is wearing us down.  But it’s worth talking yourself into doing something, even if you have to modify what you do just to make it possible.  So cast off that demon that tries to tell you it’s okay to wait until you’re “ready” for the harder workouts, because the only way to be “ready” is to start slow and do what you can at first.  I can tell you from experience that if you stick with it, and commit to the recommended three workouts a week, you will quickly find that you are capable of a lot more than you ever imagined.

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Disclosure of Material Connection: I have not received any compensation for writing this post.  I have no material connection to the brands, products, or services that I have mentioned.  I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guidelines Concerning the Use of Endorsements and Testimonials in Advertising.”

My Maiden Monday Mashup

Welcome to my first “Monday Mashup.”  This is the start of a weekly series that will point you in the direction of the latest in Trikke and fitness news, as well as update you my own progress towards my wellness goals.

I wish I was starting this you by telling you that I Trikked a zillion miles and pumped a hundreds of pounds of iron, but the reality is I’m still at the tail end of fighting off a head cold.  While I’m getting better each day, I’ve decided to hold off resuming my exercise program until I can breathe a little easier again.  There’s no point in stressing a body that is still in resting and recovery mode.  The one fortunate side effect of this cold has been a diminished appetite, which has allowed me to beat my weekly budget by 941 calories without any feelings of deprivation.

Since the winter weather persists in the Lehigh Valley, I plan to return to my indoor kettlebell workouts in the next few days.  For those of you unfamiliar with this very effective exercise program, here are 7 Reasons You Need to Try Kettlebells Now.

The New Year promises to bring new trails to explore when the weather improves.  I have driven past Penn Pump Park in Palmer Township several times recently, and have been eyeing up a new ribbon of asphalt pathway being laid south of Walter Avenue.  I’m presuming this will connect the existing Palmer Bikeway with the Wilson Bike Path which starts at Edgewater Road and later merges with the Palmer Bethlehem Rail Trail.  The path is still roped off, but once it opens I intend to go exploring.

There is also a new multi-use trail in Montgomery County paralleling the newly opened route 202 bypass.  This one is a little farther from home, but will be worth investigating as well.  A preliminary report from a colleague who lives in the area tells me that the trail is hilly, but wide.  I will have to visit it firsthand to determine how Trikke-able those hills are, but I am always excited to hear about a trail with enough carving width to share comfortably with our two-wheeled and two-legged friends.

If you and your Trikke are cooped up indoors as well, now is a good time to catch up on TrikkeWorld's Top 50 Stories from 2012. There are enough useful tips and interesting personal stories in there to pass the time while waiting for spring.

Hopefully I will be well enough to have more progress to share here next Monday.  In the meantime, I wish you a lot of success with your New Year’s resolutions.  This is the time of year that our motivation is highest, so be sure to use that newfound drive to make 2013 your healthiest and happiest year yet.

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