My 2015 theme is all about Recapture.
Recapturing some of the things I've allowed to slip a bit.
Nothing major, but some areas where my standard has dropped a little here, a little there.
For example, I continue to run several days per week. But in 2014 my long runs dropped from an average of 2 hours and 20 minutes down to 1 hour and 45 minutes.
It's all relative. Most people would say the difference is insignificant - it's still an hour and 45 minutes of running! And big picture I totally agree.
For me though, it's a noticeable drop off. It has meaning to me – I'm not in the running shape I prefer. Again, I don't feel like I'm a slacker, but simply not at the level I want.
And I haven't run a competitive race since 2013, two years in May.
I am recapturing my long runs, my running pace, and my running intensity (more intervals, track work, and hill repeats).
And I'll get back down to my running weight. Right now I'm 5-8 pounds heavier than my ideal running weight. Recapture!
The added 30 – 60 minutes of training each week will allow me to recapture my running weight, ideal running pace, and a half marathon in 4-5 months.
But, nutrition will be the determining factor in getting to my goal weight. It's far too easy to out eat our exercise … it happens to all of us. Train hard, get hungry, eat more calories than we just burned working out. It's very, very common. Here's a short clip on how easy it is out eat your exercise.
So to help me stay on track with my nutrition, I created my personal "Perfect Day of Eating" memo that I've posted at home and in my office.
I do NOT expect to have a "perfect" day all the time. But posting my perfect day of eating keeps my ideal day of nutrition in the forefront of my mind, and gives me a much greater chance of having great nutrition days.
So now it's just a game to me …. How many perfect, or close to perfect days can I ring up in 2015?
Here's my perfect eating day:
- Pre-camp Breakfast: Spinach and Kale Chocolate Smoothie (I've added kale to this one due to the dense nutrient value)
- Meal 2: Protein Veggie Rice, Apple Oatmeal, Power Breakfast Scramble, or comparable fat loss food high in water, fiber and protein.
- Meal 3: Tons of fresh, dark berries with my Fat Loss chocolate/peanut butter dipping sauce.
- Meal 4: A huge chopped salad, topped with turkey, salmon, tuna or sliced chicken breast.
- Meal 5 Avocado Turkey Salsa Burger – depending on my energy level, I may need more or less calories from my final meal of the day, and I usually eat this one a few hours before bedtime:
To make this work longterm I need to be very flexible with my mindset. There are tons of variables that will create "perfect eating day" variations. Long run days I'll need more complex grain-based carbs and starchy carbs to replenish 2+ hours of running, for example. When I travel my environment won't be as controlled as when I'm in Cincinnati. There will be food-centered gatherings with friends and family. I'll be at a restaurant that I may not have chosen. I'm mentally and emotionally prepared to handle these things. I'm going to truly do the best I can to rack up as many perfect, or close to perfect days as possible. And as long as I truly do my best, I refuse to feel badly when situations beyond my control alter my perfect eating.
What does YOUR ideal nutrition day look like?
Your friend in fitness,
HealthStyle Fitness, Inc. | 4700 Smith Road Suite C, Cincinnati, OH 45212 | 513-407-4665, x-105 | www.CincinnatiFitness.com