#6 of 7 Ways to Track Progress — You’re Stronger and Have More Endurance

So not so funny (not funny haha) story.

Today started out like a normal day.

Head to Starbucks to read, learn, research, have a meeting with my mentor & friend Tanner Baze before he heads off to “Man Camp” next week.

Man Camp = A bunch of hot, fit, healthy young men get together and “workout” and “do stuff”.  I tried to convince him that they needed an extra volunteer but was immediately told 

How rude is that?  lol

Then I was informed they would be wearing shirts so wouldn’t be much fun for me to watch.  Dratz!

Did I mention today was the 6th anniversary of when my son broke his leg during a “study abroad” program in Paris?  That’s what popped up on my Facebook page.

Maybe that was a sign for me to take it easy today after telling the story and reliving the memories of those few months.

Ironic I was going to picking up my grand-dog today from my son to watch him for the weekend.

Ironic that when I was walking Webber we were kind of jogging as we always do and I tripped and took a tumble.
(see video)

I can handle pain pretty well so the road rash wasn’t a worry.  

But then my shoulder started to get sore and I called my friend, Debbie to come to my rescue.  With ice, neosporin, and new-skin she had me fixed up in no time.  

Still pretty sore but doesn’t feel like I re-tore my rotator cuff.  Yay!  I guess the hardware the doc put in held up but I’ll keep a watch on it for the next 72 hours.

That means I don’t get to be a “Diva” tomorrow at the race here in the Peachtree City bubble but hoping to go cheer on friends.

Now on to the reason you’re here . . . tip #6:

6. You’re stronger and have more endurance

Around the time you first start your nutrition overhaul, workouts might feel like a slog. Maybe you feel weak, uncoordinated and slow. Maybe you pick your dumbbells off the small end of the rack.

And boy are you sore afterwards.

How to mitigate soreness?  See attached.

And then, gradually, you’re less sore. More of an “umph” getting out of bed than an “AAAAAUUUUGHHHH!!!!”

You’re more zesty.

Perhaps another set! you think, jauntily, suddenly full of beans.  You eye the next dumbbell up.

 

What progress looks like:

You’re using the same weight with more range of motion. A month ago, you couldn’t squat — you could only do a power curtsey. Now those knees, hips, and ankles are bendin’ and behavin’ like Plastic Man.

You can pick up your laundry, get off the toilet, and squat down to pick up your toddler like a pro! In another month, you might take on your other kid at basketball.

Your muscles aren’t as sore. Intense exercise and new movements create microdamage — tiny tears in muscle fibers— that we must rebuild.

This process of repair is good — it’s what helps us get stronger, fitter, and more muscular — but in the early stages, it hurts. Inflammation goes up; you might get stiffness and swelling from fluid rushing in to help heal the damage.

As you progress, and give your body lots of nutrients to rebuild, this inflammation decreases and the repair process speeds up.

You can do more work overall. Whether it’s running, swimming, or cycling longer distances; lifting more weight for a longer workout; scrambling up a higher and tougher wall; or playing an extra round of tennis or golf; you’re simply able to do more stuff, more often.

Good nutrition has improved your recovery and energy levels.

You’re fresher and recover better. Again, you’re giving your body the stuff it needs to do its job of making you stronger, faster, better, and fitter.

Your cells are sucking in oxygen, dumping waste products, making more enzymes, and overallhigh-fiving each other.

To track your performance, use the sheet attached.

Are we there yet?  Almost . . . one more tip.  Lucky #7 tomorrow.

1. You feel satisfied after meals
2. You have more energy
3. You’re sleeping better
4. Your clothes feel just a little looser (or tighter)
5. You’re in a better mood
6. You’re stronger and have more endurance
7. It feels more like a lifestyle than a “diet”

 

Until then, stay peachy my friends.