It’s All in the Recovery

You are not going to be perfect in your journey to weight loss and fitness. I did some stupid things this week. I was gone for a week as I traveled to Oklahoma City, OK for business. I started off good. I went to the grocery store and purchases yogurt, oatmeal, bananas, etc for snacks and breakfast. How do you recover when you've had a bad day, or week?

Tuesday I thought I would go all “Biggest Loser” on myself and exercise the entire night. I started by dealing my self 20 fitdeck cards. Unfortunately this ended up working my entire body. I also decided to use the “intermediate” recommendations. I wanted to use this week from home to exercise as much as humanly possible. Well I got through about 10 of my cards, my legs were burning, and if I got another card that wanted me to do some form of a push up, I was going to puke. I hate to quit, but I had to admit I was pushing myself too hard. I went downstairs and did some walked on the treadmill for the entire 2 hours the biggest loser was on (sprinting during commercials). I burned a ton of calories and felt good about myself. Previously I had gone to an outback steakhouse, skipped the bread, asked for “chicken on the Barbie” (minus the seasonings), and went to bed.

Wednesday I woke up too sore to move. My legs were shot. My butt was shot (as these are your biggest muscles, you want them to work). When I got back to the hotel, I got on the treadmill, but pretty much had to “mail in” my workouts for the rest of the week. I knew I was in trouble as the bodybugg I am testing out kept showing me barely having a calorie deficit.

I also was in a different time zone, and to make it short. My body never adjusted, and I kept waking up an hour early ever day.

When I finally got home and got to get on the scale, I had gained some weight. Was I bummed? Absolutely. I had wanted to come back at least a pound if not two down. Instead of giving up, and being discouraged I looked at what I could learn. Here is what it boils down to:

1. Slow and steady wins the race. While its great that I wanted to exercise forever, in reality your body is not ready to do this. You have to work up to different levels. In the same way that I take the stairs in buildings, I need to do this with exercise. Jumping from one level to another will only push you too hard, and leave you more than “just a little sore” it will leave you so you can’t exercise without pain.

2. Sleep is important. If my body was getting up earlier naturally I should’ve gone to bed earlier (instead of watching movies, etc).

3. While I took some steps to eat healthy, I could’ve gone to the Internet and found out exactly what I was putting into my body (and maybe found better choices). I also should’ve asked the cook not to cook my veggies in butter.

Recovery is the Key

Instead of wanting to quit (as I prepare to lose weight I have already lost once before), I got with my wife and we scheduled out exercise time for the week. I am “getting back on the horse” that had me losing weight. I have learned some things to try in the vent I find myself in the position again.

Find something Positive

While I couldn’t exercise (as my legs were in massive pain), I knew I would have to control my appetite. So while I could focus on the negative of gaining weight this week, I did learn how to identify the way my body acts.

One night I had finished reading “finally thin” by Kim Bensen. I had mailed in my workout on the treadmill, and I thought about eating some more cereal, fruit etc that was in my hotel. I took inventory and noticed a couple of things:

1. As I flipped through channel after channel on the television, I thought about eating. Then I thought. I am not hungry (I wasn’t). I was bored. I started editing my podcast on my laptop.

2. When I tried to contact my wife (and got her voicemail) I thought I wanted to eat. I wasn’t hungry. I was lonely. I called my brother instead.

So while the trip did not go as planned (except for the business part) I was able to find some things to be positive about, and learn from the things I did wrong so I can avoid doing them in the future.

Teach Yourself to Be Healthy

Many of you know that I am a technical trainer. I’ve been teaching people about technology for over 20 years. From time to time you have to make classes and courses from scratch. There is a process used to develop and implement a new class it’s called the ADDIE approach and while it works for building a new course, it can also be used in designing a new healthier lifestyle.

Analysis Phase
In the analysis phase, the instructional problem is clarified, the instructional goals and objectives are established and the learning environment and learner's existing knowledge and skills are identified. Below are some of the questions that are addressed during the analysis phase:

• Who are the learners and what are their characteristics? (what are our eating habits)
• What is the new behavioral outcome? (what do we want to weigh eventually)
• What types of learning constraints exist? (what are our obstacles)
• What are the delivery options? (what options do we have in terms of packing lunches, exercising).
• What is the timeline for project completion? (when do we want to hit our target goal)

If we put this into a healthy lifestyle area we can say this is where we can weigh ourselves, measure ourselves, write down what we eat and see just how many calories we are eating. Write down any exercise we do and see how many calories we burn.

Design Phase
The design phase deals with learning objectives, assessment instruments, exercises, content, subject matter analysis, lesson planning and media selection. The design phase should be systematic and specific. Systematic means a logical, orderly method of identifying, developing and evaluating a set of planned strategies targeted for attaining the project's goals. Specific means each element of the instructional design plan needs to be executed with attention to details.

These are steps involved in design phase:
1. Document the project's instructional, visual and technical design strategy
2. Apply instructional strategies according to the intended behavioral outcomes by domain (cognitive, affective, and psychomotor).

In a healthy world, we are answering the question “How” are we going to get healthy? What is our strategy. We need to be specific such as “Exercise for 45 minutes 4 times a day.” If we wanted to get more specific we could say “burn 1200 calories through exercise.” We can say “We will pack our lunch and place it in a lunch box that will keep it cool so I do not need to rely on a refrigerator.” I will cook food on Sunday, and freeze it in small packages for the rest of the week.

Development Phase
The development phase is where instructional designers and developers create and assemble the content assets that were blueprinted in the design phase. In this phase, storyboards and graphics are designed. If elearning is involved, programmers develop and/or integrate technologies. Testers perform debugging procedures. The project is reviewed and revised according to the feedback received.

This is where put the pieces into place. Do you need a heart rate monitor? Are you going to use Workout DVDs because a gym membership is not in the budget? We are assembling out assets. Do we have a friend who can be our “workout buddy”? Do we have some music picked out that we can exercise to?

Implementation Phase
During the implementation phase, a procedure for training the facilitators and the learners is developed. The facilitators' training should cover the course curriculum, learning outcomes, method of delivery, and testing procedures. Preparation of the learners includes training them on new tools (software or hardware) and student registration.

This is where we put our “healthy plan” it into place. All the planning and thinking ahead have lead to the steps you are now taking. If you follow the “Lesson Plan” you designed, you should achieve your “objective” and become healthier.

Evaluation Phase
The evaluation phase consists typically of surveys (as you exit the class) or test which show you know the knowledge. Realize if the majority of a class fails on a certain subject it may not be the students, it may be the class design. As a trainer there are times when I make notes in class, “Students don’t have same version of software as instructor,” and I know later go back and fix this. For you it might be “Take the Don Henley out of the workout music playlist.” An objective is a skill we want students to showcase outside of the classroom. This means we know they understand. If not, we go back and tweak. So you might find out that working out first thing in the morning is too much of a burden with you and the kids. This either means you get up earlier, or move exercise to another time. You evaluate, and tweak.
Tweaking is looking at your objectives (losing weight, etc something that can be measured, viewed) and identifying what didn’t work, and coming up with a new design that needs developed and implemented.
Then once it’s implemented you know what you do? That’s right evaluate? Is it working? Good keep doing it. If it’s not, tweak and repeat.


Try it. I bet you get an “A.”

Workout Music Track
It is hard to stay in your chair when you listen to the class “It takes two” from Rob Base

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