Marshall Ramsey

OK, you’ve done the work for two weeks now.  You’re sore but you’re starting to see some improvement.  Maybe the warm-up run isn’t as painful.  You’re recovering a little bit quicker.  The treadmill isn’t quite as daunting. Each step you take is one more step closer to your goal.  Be proud of what you’ve accomplished.  But you’re starting to hunger for a little bit more. As the new “fit” you takes the baton from the old “fat” you, you start seeing life a little differently.  That sugary soft drink doesn’t sound as appealing.  You’ve just busted your butt for an hour.  Why put those precious calories you’ve burned right back on in one drink? A donut doesn’t sound as delicious when you realize you’d have to run for nearly 20 minutes to burn it off.  Your body isn’t changing. Now your mind is, too.

The old habits that led you to being out of shape and miserable suddenly don’t fit. Like the new wardrobe you’ll need at the end of 12 weeks, you’ll soon need new standards.

Eating clean will no longer be a “diet.” It will be what your body craves.  Exercise won’t be a chore. It will be an important part of your day. And now that you’ve accomplished a major-life changing goal, you will look for more things to change for the better.

You will set new standards.  You will find new ways to change your life for the better.  Because once you’ve gotten in shape, you won’t want to go back.

Today we started with the circuit.  We did two-foot runs and hopscotched through the ladders plus jumping jacks and ball pushes.  In the second station, we did the T-drill. You run around cones shaped like a T. Then we ran with Wayne (and did pushups, squats and sit-ups).  We then went to the treadmill (I ran 7.0 and 7.5 mph for nearly 8 minutes). Then we went into Clark’s Easy-Bake Oven (the room was warm) and did various arm exercises. I enjoyed wall stands (on our hands). We then finished in the weight room.  I pushed it hard today because my upper body needs help!

The best part about my weekend runs are the views along the Reservoir. This oak is symbolic to me in many ways.

Homework.

Saturday I ran 10 miles. Sunday I did an intense workout at Madison Central’s football stadium. And I did both of them with my sons. It was more than just a workout. It was…

Homework.

I did a plank for one minute.  I need to work harder on planks. I need to do my…

Homework.

I jumped rope for 15 minutes last night. Today we did it during a station. Guess what paid off? My…

Homework.

It’s the little extra you do to make you succeed.

Today was the first six-station workout.  I like six stations. Why? If you’re doing something you really hate, it doesn’t last long.  The gym was still set up for an event, so our first drill was on blue moveable panels.  It was the W-drill and involved lots of running. Then we moved to the Gauntlet — which also involved burpees, sit-ups, pushups and squats.  Lots of running, there, too. We then ran on the treadmill. I ran at 6.8 mph and then 7 mph.  Clark’s core station was good until  I got to the plank. We needed to do 1.5 minutes. I couldn’t do it.

I need to do more..

Homework.

We did weights and then Leonard’s station.  It had rope jumping and towels. I did well at both. But both sucked the wind out of me.  OK, so I need to do a little more…

Homework.

You get what you give. And if you want to truly succeed, you have to give a little bit extra.

You have to do your homework.

I’ve paid off my Christmas debt.  No, I’m not talking about my credit card bill.  I’m talking about those added pounds I packed on over the Holidays.

We weighed in today and I’m down eight pounds.  I started at 222 and now am at 214 lbs.

That’s a good start. And it makes all the hard work worth it.

Nixon pushing past his comfort zone.

The most dangerous place you can be is the comfort zone.

Paul told us to set the incline to 15%. That’s as far up as the treadmill will go. Then he said to set the speed at 3.5 mph. I, being a smart alec, set it to 4.3 mph. And then I kept nearly flying off the back of the treadmill.  Now, you have to understand, we weren’t suppose to touch the rail.  But I had to pull myself forward a couple of times in the seven minutes we did the incline. I probably bit off more than I could chew.

I wouldn’t have it any other way.

Sometimes the only way you can improve is to bite off more than you can chew. You have to get out of your comfort zone. You have to push past what you think what you can do. You’ll never get better otherwise.

We did ladders. I suck at ladders. I am uncoordinated and slow. But I pushed as hard as I could.  By the end of 12 weeks,  I will not be uncoordinated and slow.

We hopped over the line and on one foot.  My calves started to cramp. I pushed on. Why? I wanted to strengthen the muscles around my knees.

My legs are tired. My body is tired. My spirit is tired. But I made progress today. It’s one more step out of my comfort zone and toward the next level.

We’re done exercising before the sun rises.

Today my line did wall sits, wall runs and sprints.  Then we did the treadmill with intermittent speed intervals. The third session was weights (oh how my upper body has weakened!)  Then Paul had us line up as a group to do burpees and mountain climbers together.  I did OK on burpees (for the record, I hate them) but mountain climbers were tough.  I’ll admit, I faltered a little bit.  But I kept pushing.  And pushing.  I had to stop for a second to catch my wind.  But I know I’ll do better next time. That’s how you have to roll when it comes your training. You can’t beat yourself up when something doesn’t go quite right. You just work harder. And honestly, I’m not sure you ever get better at burpees and mountain climbers. But that’s my new goal.

Goals are important. Sure, you have your long-term goal. But you need little daily goals to keep you motivated.  Twelve weeks and several pounds seem imposing. But if you break each day into micro-goals, that makes it easier. And more fun.

And yes, I am sore. Everyone is sore by now.  That’s part of the game. Your body will adjust and Paul will ramp up the stations and you’ll get sore yet again. That’s part of the plan. Your body is transforming into something stronger and better.  If it was easy, more people would be joining us at 5 a.m.

I feel stronger and faster already. And I’m excited about what the next 11 weeks will bring. I can’t wait to see the success stories and the smiles of those who have achieved them. I can see everyone at the PLS party wearing new, smaller clothes.

2014 is off to a strong start. Now, where is my damn ibuprofen.