The Hard Routine: It's over!!

The Hard Routine is over. Can you believe it? I bet most of you thought the two month Fitness, Health, and Wellness campaign would never end. (Yet for others, it sadly ended a while ago...)

For those of you who stayed true to your rules: Congratulations! I hope you found the challenge to be a worthy one. Maybe you completed a new workout routine. Maybe you lost some useless fatty pounds. Maybe you just plain ol' feel better. Keep reading to see where you can continue on.

For those of you who did not stick it out: I'm putting together another campaign beginning January 2nd, 2010. Maybe your rules were too strict or too unreasonable. Maybe you didn't have a solid support "team" of spouse/partner, coworkers, friends, or family participating with you. Whatever it was, give yourself another opportunity to beat some unhealthy urges and impulses by creating a new plan. Grab someone to hold you more accountable. You have four weeks to find someone....and a new year is ripe with those willing to make promises!

NOW WHAT?

For me, the answer lies somewhere between where I was living before The Hard Routine and where I lived during The Hard Routine. I would be foolish to suggest a happy or reasonable life of The Hard Routine itself. That would actually be called The Hell Routine. I deprived myself from some of the finer treats in life for two months. No sweets and no alcohol. Neither is evil. What turns them into enemies is sheer volume. And I can easily gorge myself on ice cream and drink too much beer. The shock to my system for the last two months gave me some great lessons about living without some luxuries, and seriously limiting others.

I need to live in a happy middle ground. What The Hard Routine has done is expose a lifestyle that limits certain foods, while increasing the intake of other healthy ones. A VERY positive side of this campaign is letting me know how little I missed sides of potatoes, rice, breads, and pasta. I actually didn't (and don't) miss them like I thought I would. When I set forth with those items on my "Soft Rules," I had no idea I would be eating so little of them. I almost excluded them altogether. I enjoy the way I feel after eating a pile of leafy veggies or fruit next to my meat dish! And I found much healthier snacks to make me feel better too.....some fruits and nuts substituted chips and crackers.

Here is a note from another Hard Routine participant. It came in the form of an email. Here are a few pieces:

Losing weight in general isn't hard. The problem is maintaining (i.e. controlling food in-take and dedicating exercise as one of your top priorities ---Permanently). You have won half the battle .... you're a work-out-aholic ..... so you have never experienced obesity. I love the idea behind "The Hard Routine" and also the timing (i.e. it's not a January 1st thing!). It's a time to humble yourself and face some personal issues that need fixing or improving. It's a time to "step-it-up" and finish the year strong.

Having personally made many dieting mistakes and after seeing many people (including celebrities, family members and friends) win the weight loss battle only to lose, one particular thing I've learned is that rigid rules, rigid restrictions create and "on" or "off" environment. You're either "on" a weight loss program or you're "off" the program and there's no in-between (which I call maintenance or the "new way of life").

Don't make the mistake of withholding some of the good things you enjoy (hmmmm let's say ICE CREAM, for example) because this rigid restriction might set you up for a month long ice cream binge in the end only to make you feel guilty.

So I will continue to shop the perimeter of the grocery store. I will find substitutes for french fries and starches at restaurants. I will eat more proteins at breakfast, and limit those bagels. And I will bring food to work! The Hard Routine forced me into learning this new lifestyle. I'm all about it now.

So what about the January 2nd-March 1st 2010 Hard Routine? Well I hate to call it a New Year's Resolution, but what the heck. It seems like a time when the bathroom scale hits a new all-time high, making it ripe to join the campaign. Finding willing participants should be easy!

At our house:

I dropped 15# and the wife lost 10#. Nice round numbers. We would each like to drop a few more inches. But there is no hurry. We're going into the Christmas season with our pants loose and a guilt-free attitude. While many of our friends and family have to suck in their tummies to button their pants or are disgusted in their body composition.....not us. We're very satisfied with our progress so far. We will be celebrating this season. With this new dietary lifestyle, we'll probably continue to lose fat during the holidays!

However, come Jan 2nd, we too will be back living The Hard Routine. We will be less strict with our rules. We're going to be committing to this middle-ground lifestyle between our pre-Hard Routine and during-Hard Routine practices. We're jokingly calling the January 2010 campaign: The Not-As-Hard Routine. It will still be a challenge, but this will be something sustainable, durable, lasting.

In ending, thanks for participating. You all inspired me to stay true to my rules. Nothing would have disappointed me more than having to admit failing during this campaign. Knowing each of you watched my progress was a big motivator to stay true in the difficult early parts of the campaign.

I'd love to hear your success stories. There are many floating out there. Many of you shared your tales with me via private channels. Be proud and share your stories in the Comments section at the end of this post.

Join us in January 2010.

The Hard Routine: Less than one week left!

Day 58: Less than one week left...

It's amazing how quickly these two months passed. With only a handful of days remaining, we can see the light at the end of the tunnel. Stay strong through the last surge here. Don't trip up this close to the finish line!

For you Chicago locals, we're throwing around the idea of meeting up at The Kerry Piper in Willowbrook on Wednesday, December 2nd for a couple celebratory post-Hard Routine drinks...maybe 8pm-ish?? Let me know if you are up for it...

PERSONAL NOTE: We stayed true to our contracts on Thanksgiving. I'm down 15# and the wife is down 9#. We've already promised not to splurge during the Christmas season. We're going into the holidays with a great start of fat loss...we're not going to give it all up. Our exercising has included the Prison Workout #2, but we intermittently substitute some barbell lifts for the kettlebelling movements. We're gearing up for PWO#3 beginning mid-December 2009!!

Lastly: There's talk of another The Hard Routine beginning Jan 2nd, 2010, as the new year's resolution of sorts. Discuss this wellness campaign with coworkers, friends, and family NOW...and start thinking of how you would re-do your Personal Commitment Contract!

THE HARD ROUTINE: Forty Days and Forty Nights.

Day 40. Two-thirds completed.

Forty days holds a bit of historical significance, which is why we celebrate it today. Temptations lasting 40 days are nothing new...but we still have three easy weeks remaining. That's only about one-third left!

Lots of positive stories making their way to me this past week. They came mostly in the way of tales of weight loss and testimony of sticking to Personal Commitment Contracts. Quite a few readers anxiously await the third Prison Workout. PWO#3 will begin in mid-December, and use nothing more than a pullup bar and barbell set. Tom G and Dan E are offering input into the 24 sessions. More ideas are welcomed.

For those of you who have been strict with your rules: Time to start looking forward to a few binge meals post-Hard Routine. My wife and I anticipate a couple of dishes we'll gorge ourselves on -- deep dish pizza, wheat beer, chocolate cake...in whatever order we find it. Post to comments with your first meals when this Hard Routine is complete.

Personal note: I'm melting away. Eating an absolute ton. Down 13# since October 1st. Meat, veggies, and fruits. Few starches. Little sugar. No sweets. No booze. I feel great. I reached two gym goals this past week: 100 pullups in under 10 minutes (9:54) and topping a 1000-pound CrossFit Total (1005#). Leaning-out has its immediate benefits while hanging from the pullup bar FOR SURE.

The Hard Routine: Day 32, Halfway!

Day 32. We are at the halfway point.

Halfway means you're closer to the end than the beginning! The halfway point for any venture is an emotional and sometimes ceremonial point. It's a special tick along a journey.

When I have climbed hills and mountains, the halfway point is the summit. All that is left is the climb down. When I hike into canyons, the halfway is at the deepest descent, with the daunting climb up remaining. During some of my "out-n-back" trail runs, halfway is special because I turn around and get to see each step as one closer to the end.

For this two-month campaign, the second half is designated by the name of a month: November. It contains Thanksgiving, one of the most celebrated "eatin' holidays" known to man. But it is still only ONE DAY through this journey. Pigging out on one day will not ruin the entire campaign. Go into T-Day strong, and rebound like a champ.

I got word from another Hard Routine participant. With a goal for losing 15#, he's down 10# already. Instead of going lax, he's eying up 20# as a new goal. That's the attitude of a winner!!

So..........How is everyone's progress at this ceremonial halfway point?

Personal Note: My wife and I visited NYC last week. We passed up a lot of dessert and drink choices in neighborhoods known for their food. We ate really well, but proudly stayed true to our "rules." The one violation we allowed ourselves was Lombardi's Pizza...and it was worth it!! And I swear it's never been so easy to avoid Halloween candy as it has been this year. Like I posted at the beginning of The Hard Routine: There is something liberating about commitment!

The Hard Routine: Day 22, One-third done!

Day 22. We are one-third done....

Three weeks have really driven a wedge between two opposing groups in The Hard Routine. In one camp, there are those who are rock-solid. They've been strict with their "rules" and sticking with their new workout programs. Many of the committed ones have seen some great body changes already! On the other side....some have stumbled and totally given up. Doesn't seem to be much middle ground here. Either you've stuck with it, or you've thrown your hands up in failure.

If you have stayed the course....Great job so far. Stick it out, and we'll party in December. If you've made it through three weeks, another 6 or so is nothing. The hardest part is over. Share some personal victories in the comments below.

If you've fallen off the horse and haven't back on....why? Did you set out with unrealistic rules? Is your impulsive behavior too stubborn to control? Were you not seeing immediate results? There are plenty of acceptable reasons to stumble...but it is so critical that you get right back up and keep going in the right direction. This isn't called The Mildly Difficult Routine. It isn't The Sorta Challenging Routine. It's called The HARD Routine. Yeah, it's hard. Real hard. That's why we're doing this campaign as a group...shared hardships and support. Revise your Personal Commitment Contracts and finish this campaign. Set out with new rules, new activities, and a new mindset to complete this. Find a partner to hold accountable....who will also hold you accountable.

PERSONAL NOTE: In our house, The Hard Routines are rock solid. I'm down 8#. My wife is down 5#. Physical activity is what it was before -- no real changes there. The big change -- We're shopping the perimeter of the grocery store...rarely going down the aisles. This is a conscious effort. Staying with fresh meats, tons of veggies and fruits, and the rarest of starches. We're eating more volume than before, and definitely more often...but of good food choices. One of the biggest challenges so far is making the effort to prepare meals. The time necessary to clean, chop, cook, and pack some of the foods (and then clean the kitchen) is considerably more than the time it takes to rip open a box or bag of pre-made foods. We're finding it much easier to prepare much more food than we'll eat, then packing it away for follow-up meals.

What do I miss? Ice cream. Big time. On the CrossFit message board, there is a thread that now has the slang "Breyers Nightly," chronicling weight loss of a guy who eats ice cream every day!

The Hard Routine: Day 14, Personal Testimony

Day 14 -- Two weeks completed.

Sometimes we need a positive and encouraging story to keep us on the path...

I asked one of our readers to write a short essay about some of the recent changes in her life. Jacky C reluctantly agreed. She is a 46 year old community service officer with the Oak Brook (IL) Police. I've been talking a lot about the fitness program there, specifically about "The Cage" gym. The men who frequent The Cage have told me they are very impressed with Jacky's attitude, intensity, and determination while she tackles her workout sessions. She proves to be inspiring to many there. Jacky's story below is pretty amazing. Please post comments or questions for her at the end of this post. Lou

Lou has asked me to share my recent weight loss “testimonial.” On the surface it’s really no different than the thousands of others that are out there. Obviously, exercise AND diet changes/corrections need to be made for weight loss to occur. There’s really no magical solution. Whether the testimonial consists of a 50lb, 100lb or 200lb loss, it’s really a testimonial about defeating “the enemy.”

We all have enemies, whether it’s over-eating, over-drinking (alcohol), over-spending, over-gambling, etc. It’s about gaining self-control, self-respect and self-confidence. Enemies can be very powerful, and trying to defeat the enemy alone (without God) is futile. As Lou posts at the bottom of his website (Philippians 4:13) “I can do all things THROUGH HIM who strengthens me” and sometimes we need to be strengthened mentally (not just physically). Our mind can be the barrier which gets in the way of succeeding, so that is where I needed to start. If I may quote Romans 12:2, “Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind…”

I have physically been transformed, first by the renewing of my mind. Several months ago, I had the privilege of helping package rations for shipping to under-nourished people in various areas of the country. That week, our church challenged us to eat not only what we were shipping out (something actually pretty pathetic – some form of rice and beans, etc.), but also the same quantity. So for 5 days I ate 1 cup of pathetic rations, three times a day. This was a very humbling and healing experience, and from that week forward, I appreciated both the quality and smaller quantity of food that I now eat.

O.K.--- so let’s get to the facts. I workout everyday I can (which is usually six days a week). I have a membership at Bally’s. I do 20-25 minutes intense cardio (well, my version of “intense”). I like the StairMaster and the elliptical machines. They have different program selections – I like doing interval training. I then do 20 minutes with weights focusing on abs, arms, etc. For example:

Day 1:

• 20 min. StairMaster
• 3 sets of 10 tricep curls with 15 air squats in between sets
• 3 sets of 5 Dips with 25 situps (on an incline) in between sets

Day 2:

• 20 min. elliptical
• 3 sets of 10 bicep curls with 3 sets of leg lifts (alternating sets)
• 3 sets of 5 Pull-ups (assisted) with 3 sets of leg presses (alternating sets)

Day 3:

• 20 min. elliptical plus 10 min. StairMaster
• Just Abs – various combinations

On Thursdays, I’ve been taking part in our Thursday Challenges at work, and these workouts have really been a mental motivator for me. I’m doing workouts that I would have never done on my own, and they add a variety to my normal, basic workouts.

In terms of food, my day goes something like this: Protein Shake and Oatmeal for breakfast. Then about every three hours thereafter, I have a protein (i.e. chicken, tuna, salmon, egg whites, veggie patties, lean turkey/ham) and a carb (i.e. broccoli, carrots, salad, granola bar, brown rice, slice of 100% whole wheat bread). At some point, I snack on some almonds and a cheese stick. Oh yeah, one more thing... I have the largest Starbucks Vanilla Iced Coffee with non-fat milk EVERYDAY -- It’s my reward!

I no longer live to eat, but eat to fuel my body --- It’s a whole different ball game, and I’m winning. I’ve lost 50 lbs since January (5-6 lbs a month consistently), and I’ve gone down 7 pants sizes. Also, I recently had all my blood work done, and my cholesterol level is 150 (it used to be in the 190’s).

In closing, I would like to repeat Philippians 4:13, however, I think there’s a lot more “power” behind it if you start with the preceding verse:

I know what it is to be in need, and I know what it is to have plenty. I have learned the secret of being content in any and every situation, whether well fed or hungry, whether living in plenty or in want. I can do everything through Him who gives me strength.

Jacky, thanks for sharing your story.

Nutrition: The Zone

I admittedly know very little when it comes to nutrition and dieting. I have long subscribed to many myths and theories about weight loss and proper body fueling. Thanks to constant bombardment from "Zoners" Mary L and Vinny P (scroll down), I am beginning to crumble.

During The Hard Routine, I have promised to learn more about The Zone Diet. I will be sharing videos and articles about The Zone, many of which are from CrossFit and their CF Journal. Dr. Barry Sears, the developer of The Zone, claims some rather strong ties between nutrition, performance, weigh loss, and overall health. Other "diets" do not make such claims. They base their results on a very narrow standard: body image.

With testimonials from my friends Mary and Vinny, my argument against it is losing ground. I have argued about the difficulty and complexity of the diet. I have stood firm that I really enjoy certain foods. But after seeing what Mary and Vinny have done for not only their BODIES but their PHYSICAL PERFORMANCES, I have to investigate more and give this a decent attempt. I promise not to be a Zone fanatic, but I do want to see where this takes me.

Based on the answers to the most recent poll question, I see many of you have dietary trouble as well....

Enter The Zone.

THE HARD ROUTINE: Day 7, Workout Program Ideas

Day Seven.

So, how is everyone progressing? With a week down, I hope a groove has been greased.

Things are moving along quite well on my end. My diet has been clean (but maybe still too much volume). My activity is great. Our pantry is relatively void of the stuff we're avoiding, and the fridge is packed with the healthy stuff. Our meals have been looking a lot like a caveman's dinner: animals and veggies. I've been craving sweets late at night, but staying strong!!!

REGARDING PHYSICAL ACTIVITY DURING THE HARD ROUTINE: A couple requests have come in about help designing or following a more STRUCTURED workout program. Start flooding your brain with some of these ideas. Most of these sites list some sort of a free daily workout.

Village of Westmont IL - "Fit For Duty" Program. http://wpdfitforduty.blogspot.com with two daily versions:

• Daily Workout
• Healthy Focus Workout (beginners)

CrossFit Brand X scaled workouts. Brand X takes the otherwise intimidating daily CrossFit WOD and adjusts (or "scales") it into several ability levels, as well as adjustments for lack of required equipment.

• Buttercups (easiest)
• Puppies
• Pack
• The Porch
• Big Dawgs (most difficult)

Monkey Bar Gym. Monkey Bar Gym is also a good resource that lists some daily scaled workouts:

• MonkeyBar Gym
• Athlete Workout
• Travel Workout
• Weight Loss Workout

Prison Workouts continue to be a favorite. PWO1 uses nothing more than floor space and a pullup bar. PWO2 adds a single kettlebell. I'd guess there are no fewer than twenty doing the PWOs during The Hard Routine.

We can go on and on about each of these. For now....browse to see various formats and watch a lot of VIDEO!

The Hard Routine: Day One

We are here. Day One.

The irony of commitment is that it's deeply liberating - in work, in play, in love. The act frees you from the tyranny of your internal critic, from the fear that likes to dress itself up and paraade around as rational hesitation. To commit is to remove your head as the barrier to your life.

--Anne Morriss, Starbucks customer from New York City. She describes herself as an "organization builder, restless American citizen, optimist."

I read that on a Starbucks coffee cup a year ago, and has somehow stuck in my mind since then. I find it to be applicable today as we begin our Hard Routine. Recall the fresh commitment you've made to fitness, health, and wellness whenever you are met with temptation...whether it knock in the form of laziness, cookies, or bad attitude.

Hard Routine - Personal Commitment Contract

I posted an important document on a file-sharing site. It's called the Personal Commitment Contract. What's so critical about this form is how it immortalizes YOUR rules and guidelines for diet and exercise. Complete it, sign it, and post it on your refrigerator at home or in your workspace. Here's a guide on how to fill it out:

• Absolute - are rigid rules that are NOT broken during the two-month campaign. These are steadfast promises. For example, some of my "Absolute Stop Consuming" entries are: chocolate, sweets, ice cream, soda, french fries, chips, pizza, and alcohol. One of my "Absolute Start Performing" is ensuring I complete my dynamic stretching routine before ALL workouts.

• Soft - are guidelines which are less strict. These might be foods that you will not completely avoid, but severely limit intake. For example, some of my "Soft Stop Consuming" entries are: white potatoes, rice, bread, and pasta.

• Dietary (Input) Advice - I will be posting tidbits on nutrition in the near future. Much of the advice will be based on natural foods -- those found on the perimeter of a grocery store, like lean meats, veggies, and fruits. The advice will also focus on the Glycemic Index. Begin with a few google searches on Hunter-Gatherer Diet, The Zone Diet, or Glycemic Index to get a jump start on your Personal Commitment Contract.

• Activity (Output) Advice - I will be posting ideas to help with your "rules." In the meantime, browse through this blog's Exercises of the Week posts. Those 40+ posts will surely keep you busy for now.

You have two options for obtaining the Personal Commitment Contract. Either download it from the Scribd site linked above, or email me so I can get you the Word document. Fill it out and hold yourself accountable. You can keep it as private or public as YOU'd like.

Reminder: If you'd like to get onto The Hard Routine confidential email list, send me a note.

Wellness Campaign - Fall 2009

Beginning October 1st, 2009, we will be in what has been referred to as THE HARD ROUTINE. This is a two-month fitness, health, and wellness campaign to help jump start some positive habits before the holiday season.

Begin with this, taken from an article called The Hard Routine by Jason Dougherty:

1. Recognize that there is a benefit to not getting everything you want.
2. Understand that mental toughness is born of adversity; that it will atrophy if not constantly engaged; and that it carries over to everything you do.
3. Objectively scrutinize one or a handful of things in your life that you think you need but could actually do without.
4. Deny yourself those exact things for a specified period of time.

So here is what OUR Hard Routine is all about. Pick some clearly defined behavior and habit changes within both DIET and ACTIVITY categories. Some of the changes will be to add certain foods and activities, and some changes will be to abstain from certain ones. It's completely up to YOU to make those "rules" and guidelines. I will be here to help you articulate to YOURSELF what your rules might look like be based on your current lifestyle and body type.

• Why a formalized campaign? Because doing this by yourself is a real bitch. Doing this alongside a spouse, coworkers, friends, or family creates a postive support network to make healthier decisions TOGETHER for the two months. "Hey Joe, you want pizza?" "No, how about grilled chicken instead." "Yeah, you're right....sounds better." Even if your support group is merely online or through emails, it holds you more accountable than going at it alone.
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• Why a specific two-month session? Because goal-oriented training and conditioning must be related to a TIME or an end date. There is a light at the end of the tunnel, and it is December 1st! On December 1st, we each can re-evaluate what went good and where we need improvement. We can probably all make difficult decisions regarding food and activity for two months....right?
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• What are the physical workouts? They are whatever you want them to be. For some of you, you are already doing some terrific exercise sessions. For others, you need to get off the couch. Yet, for others, some changes in your boring or ineffective training must be made to produce results. Some of you believe the elliptical machine is a path to fitness. You are wrong. It may be a start, but it is VERY ineffective at producing results. It mostly wastes your time. Let's do things right!
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• I need workout ideas. Maybe you need strength workouts. Maybe you need cardio workouts. Maybe you need a beginner workout that is easy to follow. Maybe you have access to a gym or health club, or maybe you need to do the workouts at home. I will help you along based on what your physical needs are, as well as what equipment you have access to. Maybe the Prison Workouts (without kettlebell and with kettlebell) are a good start??
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• I have no idea where to start regarding workouts. I'll help you. Just ask. Don't let that keep you from participating. No one is too far out of shape to begin. Sitting on the couch is a one way street...getting fatter and more out of shape!
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• I'm a woman and don't want to get bulky muscles. Many women are under a wrong impression that weight training produces bulky muscles. That is false. Women need weight training moreso than men. It would take a tremendous amount of serious weightlifting and protein supplements to get bulky. Likewise, the words "toned" or "toning" exercises are also false. There are only two ways to get so-called "toned." You must gain muscle, and lose the fat that surrounds those muscles. Weightlifting for women is a virtual MUST.
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• I have a big butt/tummy/thighs. What should I do? Well, first off, there is a rumor that situps or ab workouts will flatten a flabby tummy. That is called "spot reduction." It's the thought that the ThighMaster gives you thinner thighs. It too is false. To get thinner thighs, you must lose the fat that has settled there. We each have a genetically predetermined place that our fat settles. For me, it's the "spare tire." For many women, it's "grandma arms" or "thunder thighs." If you attempt to workout those specific areas, you will find it discouraging...it doesn't work. Never has....never will.
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• What is the diet? We each have different eating downfalls. For me, it's ice cream and baked potatoes. Healthy eating choices are critical to making body changes. The diet is what you make it. For me, I'm avoiding alcohol, ice cream, sweets, and chocolate all together. I am limiting starches such as pasta, pizza, and potatoes to only a few meals per week. I will also limit bread and fried food intake. I am also making efforts to add leafy vegetables and nuts every day. But those are MY rules. You need to come up with your own! I'll help you.
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• Should I keep a journal? Absolutely!! Keeping tabs on your food and your activity holds one more accountable. It can be as detailed as you are willing to make it...but keep it realistic. If weighing your food on a kitchen scale is your plan, that's a big commitment. Maybe tallying calories is even too much. I find it really hard to write in "large McDonald's chocolate shake" on my food journal. I find it harder to write down 1160 calories!!! Also, keep a log of your workouts. It keeps us all honest, and tracks progress too.
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• This sounds challenging. No kidding! If it were easy, everyone would look like the cover model. Make the commitment to be healthy. It's for two months.....

Check back often to see what else is new. Click on the Wellness Campaign label in the right column to see posts regarding this two-month session. I will be accepting email addresses to be added to a HARD ROUTINE email list. Just post a comment to this post to be added. Or email me at louis.hayes@comcast.net