JDoran Fitness

Jogging for most people takes them out of zone 2. Trotting to stay in zone 2 just leads to bad form, technique, and excessive volume(steps). Start with low mileage per week and increase over time. Supplement with less demanding cardio on the musculoskeletal system until you build resilience over time.
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Do you perfect your way into paralysis?
Obsess over getting everything perfect. The routine, schedule, diet, workout? Do you fear if it's not perfect people won't respond accordingly?

Do you sacrifice joy in the name of sacrifice for your goal?

Stop it. Life is meant to be enjoyed. A beer here or there won't ruin your fitness goals. A late night with friends won't ruin your aspirations.

This doesn't mean moments in your life don't need extreme sacrifice. But that is moments. Not life.

The people who have the most fulfillment in life learn Joy and sacrifice are needed on the same side of the equation. Sacrifice doesn't equal joy.

Consistency over perfection

You aren't the number on the scale, How much you bench, or what you have accumulated. Life throws too many curve balls. Friends and family come and go. Material objects lose their luster. In order to be resilient you need to be able to overcome and adapt. That is where true power lies. What kind of legacy are you leaving behind? One of character and substance or insecurity hidden behind material objects?

May is mental health awareness month

Last April I started to experience extreme anxiety and depression

I got a therapist and tackled it head on.

Fitness was used as a foundation to regulate.

I limited screen time and got into the habit of reading and journaling.

Reading allows me to relax, learn and grow. I learn different ways to think, feel and be creative.

Journaling does the same thing. I can reframe the past to something that benefits me. It's a form of cognitive behavioral therapy.

Forcing myself to socialize I learned most people experience these things at least once in their life. So I knew I'd get past it.

Happy to report I've been symptom free for awhile now.

Vulnerability is a strength. Put in the work to become mentally resilient.

We are stronger together than alone.

JD

May is mental health awareness month.

Last April I experienced severe bouts of anxiety and depression.

I sought out a therapist and tackled this head on. It wasn't easy but it was worth it.

I used fitness as a foundation to regulate.

Limited screen time.

Forced myself to get outdoors and socialize. Talking is amazing for your mental health.

Read books that helped me think and feel different.

Journaled which helped me reframe things which is a form of cognitive behavioral therapy.

Now I have a massive tool box to cope and make the best of life.

Happy to report it's been months since I've experienced any major symptoms.

Put in the work!!

Failure is part of the game. Holding yourself accountable to get back on the wagon is necessary.
Talking down to yourself is futile.

Enjoy the ride!

171 Monday morning. 6lbs up from pre holiday weight
168 this morning.

Just remember you can't put fat on that fast. It's mostly water weight. Your body will go back to normal with consistency.

Saying 3500 calories equals 1lb of fat lacks a ton of nuance. To eat that many calories above maintenance is really hard. Then add in the thermic effect of food, increased energy expenditure etc. The chances your body stored even 2 lbs of body fat is low.

It's mostly water retention from the extra carbs and stress around the holidays.

Your body likes homeostasis so it will normalize to pre holiday conditions if you get back on track.

A lot of people get anxious around the holidays.

1. Enjoy yourself. It's a holiday. Life ain't that serious. Eat all the food.

2. Don't let anyone live in your head rent free. Those comments only mean something if you let them.

3. It's the Holidays keep it joyful. Don't say s**t you know will upset people.

That's it.

Your fitness declines as you age.

Injuries happen.

Life knocks you on your ass.

Your ego will take a beating.

But you can teach yourself to be joyful despite it all.

Put in that work!!