Work it in or Forget about it?????HELP!!

F

FirmNurse

Cathlete
Okay, today is my birthday. (more about this later)

Before work , I did the S&H chest and most of the back exercises before I ran out of time.

After work, my family and siblings went out to dinner and BOY DID I EAT!!!!!! I have not had a REAL cheat day in over 3 months. I ate more tonite than I have in the past 9 days combined!

UGH!!! I am a L-O-S-E-R...or at least I feel like a real slob right now.

Why is it that after you miss even ONE workout, or simply cut ONE workout short that you can feel like you have to start over from Day 1 all over again????

So, it is now about 10 p.m. I am wanting to workout, finish my back exercises and then do shoulders. My DH says that I should do this in the morning, because my body is probably tired and I won't get as much out of my workout as I want to.

This problem comes up a lot and I always feel SO guilty for being weak, consuming over my limit on food, and not doing the ENTIRE workout! I am usually SUCH a perfectionist and that can really be bad I guess. (all or nothing).

So, would you workout in the a.m. and just go to bed now? How many days do you think it takes for your body to recover and get back on its muscle building routine again????

UGH! I feel SO huge right now. Yuck!!!
 
Wow Jackie
Please give yourself a break Iam like this too hate cutting it short But I agree with your husband go to bed at night rest is equally important I havelearned to not worry about missing a day or 2 I actually I find I feel much better
Ok
Good luck Lisa
 
[font color=purple]Aww Jackie!!![/font color=purple] :-(

[font color=teal]I completely sympathize with you and your perfectionism. Whenever I screw up one day, I also feel that I must start all over again and that my previous efforts have been ruined. When I overeat, I feel guilty, gross, and disappointed in myself.[/font color=teal]

[font color=magenta]Let's stop here, though. While it's difficult to modify our perfectionist tendencies, we have to do it. You are in no way, shape, or form, a loser, slob, or weakling. We all have off days! We can not be perfect every day. It's simply impossible. Please do not get so down on yourself. It's truly so detrimental mentally and emotionally. You have been consistently amazing for 3 months. That is quite an accomplishment! One eensy weensy day, 24 little hours, is not going to ruin you. You will recover quickly and get back in the game in no time. Why? Because you will be reminding yourself how crappy you felt today and how you do not want to feel that way again.[/font color=magenta]

[font color=blue]I know that it is a gigantic task to change your thought pattern. I also know that it's difficult to let the feelings go and move on. It takes time, like everything else.[/font color=blue]

[font color=red]You can do it, though!!! When I have such thoughts, I pull out my notebook and read four questions. These are from Dr. Phil's weight loss book, and I think they are applicable to so many areas of life.[/font color=red]

[font color=black]1. In your internal dialogue true?
2. Does your internal dialogue serve your best interests?
3. Does your internal dialogue advance and protect your future?
4. Is your internal dialogue helping you achieve your goals?[/font color=black]

[font color=green]It is often the last question that gets me. I literally tell myself to stop and step back for a moment. This often helps. Give yourself a pep talk! And if you can't, post here, and I will give you one![/font color=green] :D

[font color=orange]I hope you have a better day![/font color=orange]

[marquee][font color=blue]SMILE SMILE SMILE SMILE[/font color=blue][/marquee]

[font color=purple]Happy birthday, by the way.[/font color=purple]

[font color=aqua]Gina[/font color=aqua]
 
Okay Jackie...

Let's put the 'Happy' back into your birthday! Afterall, this is your Birthday weekend! Goodness girl, you did workout...maybe not an entire video but you did workout right? Pat yourself on the back! I hope you enjoyed your meal....I posted earlier this month about a food orgasm over a McDonald's breakfast....hope you now know what I mean by that :)

You had an 'off' day to some degree....but gosh...you still care about your goals or you would not be feeling so terrible. You're not a loser or a quitter! You are a woman who knows when to let loose and enjoy! Now please stop berating yourself for being so humanly wonderful!

Sending you a big birthday hug and wishing you a year of laughter & love :)

~kandy~
sport-smiley-003.gif
 
We all have been (and will!) be there again, it's part of everybody's diet to have days off!!! My goodness, if you hadn't even had a "day off" in 3 months, you could totally take a few of them, not just one! And don't think you have to "take it back" in the next few days (I know I tend to sometimes think like that, and it doesn't work...), you are doing a great job. You know it's the whole that counts, and cheat days are part of the whole!

Please be proud of the 3 months you've worked hard, and be happy that you finally got a chance to enjoy that long-due cheat day! Hope you feel better soon!

Maria
 
Gina what athoughful and colorful e-mial and very helpful sometimes the internal dialogue is enought o drive me crazy Iiwl remmeber this
Lisa
 
Happy Birthday, Jackie!

The good news is one bad day does not a LOSER make! :) You have to consume a bunch of calories to do real damage and most of the fit goddesses I know here aren't going to do that even if they have the Mother of all Cheat Day. Jackie, three months! And all you really need to do is back off for a few days, eat a little less to balance any excess calories a wild birthday meal added. Or forget about it and go foreward!

The bad news is that is disordered thinking. Exercising off excess calories has a name and it's called Exercise Bulimia. Don't go there, girl! You know what needs to be done. You do it. A fit lifestyle includes some indulgences. The only problem is beating yourself up about it! Disordered eating and exercise take a lot of the joy from all our hard work. Don't rob yourself of the confidence you deserve to feel. If it bugs you, be certain to maintain a little more control the next time the chance to eat like there's no tomorrow comes up. I know you can do it. You work out along with Cathe Friedrich and that's an accomplishment in itself. If you can make yourself jump in and do and love those tough workouts, you CAN say no to a a food fest but don't always say no and never feel you're a loser because you over did it. Because, birthday girl, you have got it going on and you get to splurge every now and again!

Keep striving for balance and that goes for how you think about exercise and food. Too much of a good thing is no good at all and that goes for working out and eating clean. There's a term for obsessive healthy eating to and it's called Orthorexia. And okay, I'll take Orthorexia over Anorexia anyday. I'd rather exercise too much than too little but I don't have to chose. I can find the perfect formula, the one that's just enough and never have to feel bad about myself. I read so many posts like yours and they make me sad! Because we can have our cake and eat it too. It's about balance. Change the way you think. Food, particularly those decadent ones, is not the enemy. The enemy is your thinking. But thinking can be changed. Life is too short to not enjoy cake. Eat your oatmeal this morning and let that stinking thinking go. You did yourself no harm. The important thing is what you do today. No guilt, clean diet and a reasonable amount of activity is my prescription for you! Take time to give yourself credit for all the good stuff you have accomplished and have a beautiful day! http://www.handykult.de/plaudersmilies.de//birthday.gif


Bobbi http://www.handykult.de/plaudersmilies.de/chicken.gif "Chick's rule!"
 
Jackie,
You are NOT a loser! One cheat day in 3 months is pretty damn good.
If you run out of time and cannot finish a particular workout, let it go! Continue on the next day with your regular weekly routine and if you can squeeze in the missed time somewhere then do so. If not, it's not a big deal. The idea is to maintain consistency over many months. A missed workout here and there is gonna happen. Hell, we all have lives right?! LOL!! :)
Go easy on yourself girl!
And Happy Birthday!!
Trevor :)
 
WOW! I am so grateful for you people! I slept last night and dreamt that I was about 100 pounds overweight. Even when I woke up, I went back to sleep and still had this dream.

So, this morning, I got up, ate my oatmeal and went and did my S&H triceps, biceps and shoulders (which I had left out yesterday). I ate a semi-normal lunch (maybe too much but NOT bad) and now I am feeling a little better.

I will probably add in a Yoga workout tonite, just to feel a little lighter. It is a scary thing to feel like you are out of control, even if only for a moment. But after reading all of your posts, I am SO much better. You have all given me something to think about.

Every word that you took the time to "write" made a difference and I will be using all of this info my entire life. Thanks for the gift!
 
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