I’m four days into the new program. So far it’s going pretty well. I’ve dropped some of the weight I gained. I’m doing the exercise routines. No lie, some of the exercises challenge me. In each routine, there is a woman doing the modified version of each exercise so that you can still benefit even if you aren’t quite up to the peppy, totally toned, I’m-an-absolute-fitness-beast level. Today, my body really felt the effort, particularly in my abs. Since I had to stop Zumba to protect my knee, I haven’t been crunching those abs and they made their discomfort known.
I do the full version of each exercise that I can handle. There are some, like jumping jacks or frog jacks, that I can’t do right now. So I do the modified version with good results. In today’s routine, I finally hit an exercise that I can’t do at all, even when modified. Called a Surrender, it requires quickly kneeling and getting up. I just can’t manage that motion smoothly enough to derive any benefit, even if I force myself to struggle through and do a quarter of the reps. It really bummed me out but I tried to put it out of my mind and substituted squats instead. Squats probably work a different set of muscles but at least they kept me moving.
On the set of the workout routine hangs a chalkboard sign that reminds us every effort is one day at a time, one pound at a time. Love it in all its 12 Stepness. Back at the beginning of the journey, thinking of having to lose more than 200 pounds overwhelmed me. Breaking it down to one pound at a time really helped.
The leader of the program said something today that also resonated. As we sweat together through the different exercises (I might not do them all great but I give them my all, moving up my heart rate and working up a real sweat.), she reminded us that the exercise is just part of the program. We have to follow the good, nutritional eating plan. In a nutshell, the message was to not put in all the hard, physical work and then blow it in the kitchen.
That thought stayed with me throughout the day. A short time ago, I had a thought on how I can offer the best protection to my own efforts and set myself up for the greatest success. I’m going to try changing my routine.
Right now, the most challenging time for me food-wise is at night. I eat a healthy dinner, drink a cup of tea and should be done for a couple of hours until it’s time for my final fruit as a snack. Should be done, but instead I’m frequently beset by the compulsive desire to eat something else or something more. I’m not hungry. I don’t need more to eat. These are false needs fueled by the eating disorder. Yet, I frequently fall into the trap. Maybe it’s only a few pistachios or a tablespoon of peanut butter, but the quantities don’t matter as much as giving into the behavior.
I do my workouts in the morning. After 30 minutes of pushing my body to go harder, stronger and faster, followed by a 15 minute or so dog walk, all I want to do is drink my protein drink and get ready for work. I have no desire to pick up anything else.
So, I wonder if working out at night will make a difference to my eating desires. If I spend 30 minutes working my muscles and elevating my heart rate so that sweat pours down my face and soaks through my clothes, will the energy and great feeling of accomplish counteract the compulsion to eat off of my food plan? Will it be easier to battle the urges?
I don’t know, but I’m prepared to find out, starting tomorrow. I’ll let you know if changing my routine helps.
Weighty Matters 
The only issue I have with working out at night is that it makes it harder to sleep… my heart rate gets elevated and that makes it harder to fall asleep.