The Healthy Humanist

I recently started working out regularly at a nearby BJJ dojo.  North Broadway Brazilian Jiu Jitsu to be precise.  I love martial arts and I was introduced to the place by a friend.  I wanted to get back in shape, (don’t we all!?) and with this gym being between work and home it seemed a perfect fit.  Due to me being a bit too energetic in a soccer match I bruised a rib and had to sit out after one week of workouts.  Things worked out great though.  I had already invested in a gym membership.  The money was going to be coming out of my account whether I showed up or not.  With that on my mind I put my hobbled body to use in the kitchen and on the computer.  I talked to my trainer and local Supplement Superstore manager and started piecing together a meal plan.  I discovered I wasn’t getting enough calories, specifically carbs.  With this new knowledge I set out to work on putting a schedule together that would allow me reap the rewards of exercise once I was healthy again.  This experience showed me some great steps to take to start a new workout program:

STOP – When you get home from work purge your activity list.  Get a pad or paper or open a new word document.  Start articulating what you want out of life, specifically in the realm of fitness for this particular situation.  Take a deep breath, realize that change is a process, and push forward with the rest of these steps BEFORE running to the nearest gym.

Look at your schedule – Are you an evening worker like me?  Maybe your classes all run 10-12 everyday of the week or  you’re schedule is all over the place.  Regardless of how your time gets dictated to you by your responsiblities you need to be realistic with yourself as to when you’re going to fit your exercise time in.  Don’t just say you’re going to workout everyday and use your willpower to make sure it happens.  You have to schedule it in or it’s just not going to set in.  This means picking a gym or workout that is doable with your current schedule.  Work undoubtly has to come first with family probably being your second time hog.  Talk about your schedule with those involved and brainstorm when and how you can start  having a workout be a regular part of your day.  Don’t take away time from your sleep schedule!  Get all eight of those precious hours!

Seek Guidance – There are people out there who know more than you.  That’s a wonderful thing because we can seek the knowledge we want nowadays at the click of a button.  I talked with my trainer and supplement wholesaler.  They both told me the same things for my goal which made me feel confident in my direction.  Plus, they’re both real fit guys which tells me they know what it takes to get fit.

Cook in bulk – Anyone who read my earlier posts about cooking in bulk (Yeah right, like I had readers.) will find that I’ve changed tactics.  First thing I did was decide how many calories of each nutrient (protein, carbs) I needed per day.  I then take that number and figure out how to reach each nutrient level by combining foods, i.e. chicken breasts, black beans, vegetables, rice, protein powders.  For me personally, I grill up about 10 lbs of chicken breast.  I put 1.5 breasts, chopped, into  plastic freezer zip-lock bags.  This, along with two protein shakes a day takes care of my protein intake.  The shakes serve to be a great mid-meal between the regular breakfast, lunch, and dinner.  I then throw in a 1 lb. bag of veggies.  I switch it up to give myself variety.  Then I’ll throw in a can of beans which is where I get a majority of my carbs, along with a bit of extra protein.  The protein I eat is a blended protein so it’s got carbs in it as well.  I was mistakenly using a low-carb protein which was leaving my brain crying for energy by lunch time.  And that’s what I eat every day.  I get the plastic bags all ready, throw some in the freezer and some in the fridge, and I make sure to have bowls and utensils ready for when and where I’ll be eating.  It’s a great system.  Using the plastic bags has cut down on my tupperware usage and has saved me a lot of time doing dishes.

Don’t go full bore yet! – I think this is important.  You’ll probably be cleaning up your diet with new foods and putting your body through some sort of shift when it comes to your sleep patterns.  This is going to be hell without you even lifting a weight.  If you’re starting up anyway, go very light on the exercise.  I was hurt so I didn’t do anything at all.  This allows your body to get used to the things you have to be  consciously mindful about.  Anyone can convince themselves to work hard in the gym but it’s a true test of willpower to get yourself up out of bed after your fifth day of working your ass off.  I say give it a week before you start hitting it hard so you convince your body that this is the way things are now.

Now go! – Don’t look back.  Take some initial measurements and weighings but don’t focus on them.  Write the stats down and forget about them for a month.  Just focus on doing the right thing.  The results you want are going to come from hard work, preparation, and proper health choices during your off time.  Going to get off work late?  Plan accordingly by having a shake meal ready, a light workout planned, and don’t skimp on the sleep.  Friends calling you to go out?  Hydrate up, keep the drinking to a minimum, and responsibly leave when it’s time for you to get rest.  You’ll find that fitness success comes more from balance than constant work.

Best of luck on your future workout goals!  If you have any questions feel free to email me or leave a comment!

Jay out…

Tags: bulk cooking, nutrition, proper sleep, regimen, schedule, working out