Sommer, week 4…AMAZING!
Hey everyone! This is Chad. Sommer is out-of-town for a business event and some much-needed rest and relaxation. She certainly deserves it. I enjoyed my recovery week and I hope everyone else did too. I do feel re-energized and I am actually looking forward to some hard work-outs…Plus, we are 30 days into this challenge. Can you believe that?!? I am, for one, very grateful for that and I imagine you all know why…
MY STRUGGLES
Diet, as always, was a struggle. I did manage to steer clear of most ‘bad’ things, although a large shipment of cookies, Doritos and candy threatened to derail this. I had to fight the urge to crush an entire bag of Oreos, which like Sommer has been so kind to point out, I have been known to do.
One thing I do want to talk about and one thing I struggle with everyday, is stress. Stress can have a profound impact on our mind, body and soul. Stress can elevate your blood pressure, affect your sleep and interaction with others, as well as push you towards some unhealthy eating habits. Some of these eating habits you might not make otherwise. Another nasty and very significant thing stress can do, is increase your Cortisol levels. Cortisol is known as the ‘stress hormone’ and secreted by the body in times of stress. In small, normal amounts, it is good and provides an increase in immunity and mental function; things needed in a time of stress. It’s basically one of your ‘fight or flight’ hormones. However, in our culture of extended stressors, continuous releases of Cortisol, and a failure to return to a non-stress state, it can have some very negative effects. You are likely to see higher blood pressure, blood-sugar imbalance, and lastly, abdominal fat gain…that’s right, it ‘helps’ your body maintain that abdominal fat that leads to so many life threatening illnesses. Good times, right?
To be successful on our fitness journey, we need to find a way to cope with and alleviate stress…easier said than done, I know.
FIX IT!
My challenge to all of you and especially my wife :), is to figure out a way to adjust our stress levels. I am as guilty as the next person at having too much stress in my life. So, I have tried to commit to a few small things everyday to try to reduce my stress levels. Along with exercising, I am going to read a book that Sommer has sent me a few minutes each evening before I go to bed. It helps me feel closer to my family and realize what really is important in life. Maybe for you it is taking a walk, taking a bath or watching a TV show with your wife or husband. Maybe its playing tag with your kids in the backyard…Whatever it might be, make sure you do it, and realize that being mentally healthy and ready to take on the challenges of the next day is a very important step in achieving your fitness goals. This is a big challenge and one that won’t be achieved overnight…like anything else, achieving peace has to be worked at (Probably just made you stress out, right? ) 🙂
SUCCESSES
I did fairly well with what I ate this week, so I am proud of that. I did all my recovery week workouts which was very nice to have. I feel like I gave my body the rest it needed and feel ready to start Week 5. I actually added some pull-ups on to the end of my light workout today and was able to do 27 in a row, which is the most I have been able to do in a long time. So, I think I have improved my overall strength these last few weeks. My core feels a bit stronger too and Ab Ripper X doesn’t completely destroy me like it used too.
Sommer: Down 2lbs. Back to 123lbs.
Body Fat: Back to 16% which she is very happy about 🙂
6 workouts and 7 Shakeology drinks = 43 miles
Chad: 6 workouts and 7 Shakeology drinks = 43 miles
CALL TO ACTION
As always, please leave your struggles and what you are doing to make your fitness journey even more successful. This week’s subject is stress reduction. Maybe your idea will spark something in someone else and bring them success. We have done an awesome job encouraging each other…lets keep that going! Good luck on Week 5! We are committed now, no turning back!