Bye-Bye, Blondie! Hello, New Goal!

Most overweight people I know didn't get that way by emotionally over-eating because they were so happy with how rad they are. They have emotional baggage that has affected how they view and value their person. One of the basic tenets of re-building self-esteem is centered around setting goals, achieving them, and rewarding for the accomplishment.

The psychology of positive reinforcement and weight-loss has been discussed ad nauseam on the internet (which is an invitation for me to do the same!).  I'm sure if you've ever started a weight-loss program before someone has brought it up.  The concept is simple enough: if you set short-term goals and reward each step as you go, it builds self-worth and momentum towards your long-term goal by offering tangible proof that you are awesome.

• Don't make your goals too hard or too easy
  If you want to lose 100 pounds total as your long-term goal, don't set your first short-term goal at 75 pounds lost or at 5 pounds lost.  Make it something that you have to strive for, but aren't going to be disappointed if it takes time to reach.
  
• Your reward should be rewarding
  Make it special! How hard would you work if you knew after all your effort you were going to get toilet paper?  The reward doesn't have to be something expensive, but it should be something you wouldn't normally buy or do for yourself.  You can get your hair done, buy yourself a new shirt, or go to the zoo! Just make sure it is worthy of the sweat you put into earning it.
  
• Set goals around what you want, not when you want it
  It is discouraging if you don't meet a deadline. Unfortunately, you can't control how your body reacts to changes you'll make in your lifestyle.  You could plateau or injure yourself between now and your deadline.  Set the goal around what you want to achieve (10 pounds lost or to complete 3 pull-ups).
  
• Specificity is a good thing
  A goal of "getting healthy" is too generic to reward unless you outline specifically what you want to change in your life to be healthier.  If you are not doing a "by the pound" goal, set it around the steps you're taking.  Consistency is a great thing to reward! The first time you work out 4 times a week for a month straight is a great accomplishment to celebrate.

That said, as a reward for hitting my first milestone goal (25 pounds lost) I changed my hair color to something I was too scared to do before and I love it! You can now take a moment to change your mental image of me from a blonde to a ginger stick figure.  

My next goal is 50 pounds.  At that point, I will be rewarding myself with new running shoes! I've already done some searching for the running store that will enjoy my patronage!

I fought the DOMS and the DOMS won

I suppose this is one of those situations were "no news is mixed news."  I haven't been updating as often as I'd like because I haven't been working out as often as I'd like and I feel totally guilty.  Yesterday was a huge wake-up call for me in why I can't slack off!

I committed verbally to Team Awesome's plan to run in the San Diego Blood Bank 5k and half-assed the training.  I got into week 3 of Couch to 5k before I let my husband getting sick, work, and other factors take precedence.  I also was being kind to my right knee because it had been giving me a little trouble.

I'm obviously taking this well.

We started the morning feeling fresh and spritely.  Although I hadn't trained I was still confident I could struggle through (I'm an optimistic lady!).  We started jogging and I was doing pretty well! We actually jogged the first half mile or so before something felt "off."  My right knee started hurting (as it has off and on for the past couple weeks).  It was worse though, because I couldn't run through the ache as I normally do.  So, we stopped and started walking as fast as we could.  It was so painful! My race buddy Megan was there and walked with me.   I tried to pick up the pace but my knee and my lack of conditioning were just too much.  I finished the race running, but I knew immediately that I had both under-trained and overexerted myself. 

Which brings me to where I am today.  DESTROYED.  As you can see from the diagram I'm comprised of roughly 50% pain and 50% whining about said pain.  What is the awful pain I'm in and why didn't I feel it yesterday? Delayed Onset Muscle Soreness, that's why!  Ever had an awesome workout and about 24 hours later, felt the effects of said workout in the form of soreness or stiffness?  That's DOMS! 

What physiologically causes DOMS is still under dispute, though the consensus seems to be that eccentric exercise (exercises where the muscle is lengthened to perform a function, like lowering the barbell after a bicep curl) cause damage to the muscle to strengthen it.  The inflammation and soreness in the muscle tissue that occurs because of the damage sensitizes pain receptors in the muscle.  It takes time for the body to have this response, so that's where the delay comes in!

I did do some searches for treatments.  It's pretty clear that nothing you do will cure it and you have to wait out the brunt of it, however, there are ways to lessen the pain.  Heating pads, massage, hot shower/bath, light stretching, NSAIDs (like aspirin, ibuprofen and flurbiprofen), and light exercise are all common suggestions.  Everything but the pain meds are actions that bring more blood flow to the affected area which helps to alleviate pain and speed recovery.  The NSAIDs simply reduce the inflammation causing the pain. 

LESSON LEARNED no more ill-preparedness and no more hiding!  See you at least twice more this week!