Got a promotion at work... more time unfortunately...
Brocksterdanza
Posts: 208 Member
I have to work almost 2 more hours a day and I'm also coaching baseball for my school. My time to spend on myself is nearly nonexistent due to being with wife and little girl. The problem is, i have now gained 12 pounds since my last spartan race which was in early December. I have to be at work by 6:45 and will not get home until 6 each night after baseball. I've gotta get back together and get my weight off. I was planning on getting 2 trifectas this year... on the pace in going, ill be 300 pounds. I've never had to work this much... and will be better in early may as baseball will be over. However, I'm worried about what is going to happen. My blood pressure is creeping up, I'm stress eating, I'm falling apart. Every bit of extra energy i have, I'm giving to wife and daughter. You fine folks in sure have some ideas and life hacks that could help me. Care to share? Thanks everyone
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I take a long lunch and exercise. This makes me more energetic, focused, and productive in the afternoons.
When I don't exercise, not only did I not burn those calories, but I want to snack more.
Yes, it can be hard to break away, but I do it.
Congrats on your promotion, but if you can't figure out work-life balance, it wasn't worth it.5 -
I'm an asst principal now... thus long lunch breaks are not an option. Im wondering how i would manage waking up at 5 and working it... im wondering if i would be exhausted by the time i goto baseball practice and by 6 when i get home0
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If you're skipping lunch that means ure in a deficit unless u make up for it all at dinner... u need to get to calorie counting and making a commitment to eating less. Eat less then ur body burns and you shall see weight loss. Excercise is just a tool of to help increase your deficit but deficit is primarily made by eating less0
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I don't skip lunch.. just do not and cannot take an extended lunch like other poster mentioned0
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Focus on food, not exercise.
Your baseball is already a good bit of exercise, I wouldn't recommend getting up at 5 to work out.
I would start by looking at what you are eating and find ways to reduce calories and increase satisfaction. Good starting points are to add extra veg for bulk, reduce carb portions a little, increase protein, sub in whole grains and moderate added fat.
Don't cut fat too much as a lot of people find it very satisfying, but if you are adding large amounts of things like cheese, butter, mayo then you can probably get just as much enjoyment from smaller amounts and it will have a big impact on your calories.
First step: log everything accurately, no exceptions, for two weeks. Don't make changes, just log what you normally eat. Then start looking through your diary and identifying where you can make changes.
And if you do want to add activity, see if you can add something at the weekend that you can all do together, like walking or bike riding. But this will not make a big difference to your calories, it will mainly help stress. The food needs to be your main line of attack.9 -
Thanks for the advice catt0
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I definitely agree with making calorie counting and accurate food logging a priority. I too work long hours and am studying for the CPA exam so time to work out is non-existent so I focus on the food choices and logging.
Here are some ideas for adding a little more movement to your day:
-Drink more water. Not only is this good for your health, but it will force you to get up more.
-You're an assistant principal so I assume you have a lot of meetings. Can any of those be turned into walking meetings?
-I assume you have an office. Set a timer and do some light exercise when it goes off (I have a fitbit that vibrates if I haven't taken at least 250 steps in the hour)
-There are bike pedal things you can get to go under your desk to pedal while you work.
These things won't make big differences in your deficit, but it may help your mood and energy.1 -
I helped coach a jr high track team for several years. This was my routine. Get up at 4:15 to get to gym by 5:00. Lift for an hour, clean up, hour commute, at work by 7:30 AM. Work till 4:00, back for track practice at 5:30, home by 7:00. Maybe do a bit of work stuff before bed.1
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CattOfTheGarage wrote: »Focus on food, not exercise.
Your baseball is already a good bit of exercise, I wouldn't recommend getting up at 5 to work out.
I would start by looking at what you are eating and find ways to reduce calories and increase satisfaction. Good starting points are to add extra veg for bulk, reduce carb portions a little, increase protein, sub in whole grains and moderate added fat.
Don't cut fat too much as a lot of people find it very satisfying, but if you are adding large amounts of things like cheese, butter, mayo then you can probably get just as much enjoyment from smaller amounts and it will have a big impact on your calories.
First step: log everything accurately, no exceptions, for two weeks. Don't make changes, just log what you normally eat. Then start looking through your diary and identifying where you can make changes.
And if you do want to add activity, see if you can add something at the weekend that you can all do together, like walking or bike riding. But this will not make a big difference to your calories, it will mainly help stress. The food needs to be your main line of attack.
Why wouldn't you recommend getting up at 5 to work out? Many people do that or earlier.
Also, I have coached youth baseball. While it's better that sitting on a couch it is not significant exercise IMO.1 -
Also if you want to have some family life, work, coach and workout I found you need to ruthlessly cut tv and non-work related internet browsing.
Congrats on the promotion and best of luck with your season.2 -
Fortunate for me, i can be at my gym in 5 mins... my school is 5 mins away as well.. so travel and commute wouldnt be a concern. I obviously have weekends to hit the gym and do cardio... if i do choose to go during the week, how many days should i focus on hitting? Sundays can be a bit busy sometimes with church, etc.0
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Brocksterdanza wrote: »Fortunate for me, i can be at my gym in 5 mins... my school is 5 mins away as well.. so travel and commute wouldnt be a concern. I obviously have weekends to hit the gym and do cardio... if i do choose to go during the week, how many days should i focus on hitting? Sundays can be a bit busy sometimes with church, etc.
Depends on goals. You mentioned spartan races as one. During the season I would suggest a 3 day a week full body weight routine emphasizing compound movements. The other 2 weekdays do your cardio. Maybe a bit longer cardio on Saturdays before the world catches you. If possible, I would do the flexibility/mobility work with the team to take care of that.
You can refine a bit when you get out of baseball season
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on the days u can make it to the gym just do as much as you can, what with work and wife and 6 kids I cant make it every day but I do try to go 4 times a week and I make sure I work my *kitten* off when I am there1
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Do your kiddos do laps or any sort of jogging or working out at practice? Even if it's just a warm up for them, you could join them, and burn a few calories while possibly encouraging them to push themselves.
If you can get up at 5am and go work out, that would be an awesome start to your day. If you have to force yourself to do it, and it just drains you of more energy, I think if I were you that I wouldn't do that. But, to each his own, how bad do you want it, and all of that.
I work Mon-Fri, so I often utilizing weekends for extra-long or extra-intense work outs, earlier work outs than during the work week, etc.
And, at the end of the day, managing your calories is for weight loss, and exercise is for fitness/health/more calories to eat. So focusing on how many calories you consume can help curb the weight gain, as has already been mentioned.1 -
Thanks all... i just dont want to be another statistic of working out hard for a week or 2 and burning out, etc... then ending up worse than i am now... i enjoy working out immensely... its just getting there. Im hoping by end of may to be back down to 225 of 230 where i like to be... im 260 now.1
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Brocksterdanza wrote: »I'm an asst principal now... thus long lunch breaks are not an option. Im wondering how i would manage waking up at 5 and working it... im wondering if i would be exhausted by the time i goto baseball practice and by 6 when i get home
What about a 20 or 30 minute brisk walk at lunchtime to just destress?1 -
Brocksterdanza wrote: »I'm an asst principal now... thus long lunch breaks are not an option. Im wondering how i would manage waking up at 5 and working it... im wondering if i would be exhausted by the time i goto baseball practice and by 6 when i get home
I often get up at 5 to work out. Work by 7 then when I get out around 4 I head to my second job waitressing. Getting home at 10, shower, bed to get up and do it all over again. Its possible, you just have to want it. 5am will become your YOU time and you will start to enjoy it
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Could you workout in the evenings after you get home? I get up for work at 5:30 every morning and do not get home until 6pm and then I workout. I know you have a gym but maybe you can do an evening workout at home and include your family so you get time with them. Even if it is just a walk together around your neighborhood. But definitely focus on your nutrition because you should be able to do that. Just try to walk as much as you possibly can during the week and lift weights/do cardio on the weekends.1
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kshama2001 wrote: »Brocksterdanza wrote: »I'm an asst principal now... thus long lunch breaks are not an option. Im wondering how i would manage waking up at 5 and working it... im wondering if i would be exhausted by the time i goto baseball practice and by 6 when i get home
What about a 20 or 30 minute brisk walk at lunchtime to just destress?
My wife is in education. The 30 minute lunch is time to wolf down your food and try to catch other teaches to disuss students.
Not sure if always the case but typical for educators I know.0 -
Packerjohn wrote: »kshama2001 wrote: »Brocksterdanza wrote: »I'm an asst principal now... thus long lunch breaks are not an option. Im wondering how i would manage waking up at 5 and working it... im wondering if i would be exhausted by the time i goto baseball practice and by 6 when i get home
What about a 20 or 30 minute brisk walk at lunchtime to just destress?
My wife is in education. The 30 minute lunch is time to wolf down your food and try to catch other teaches to disuss students.
Not sure if always the case but typical for educators I know. [/quo0 -
Ding ding... we have a winner... plus I have to eat lunch and monitor the cafeteria at the same time.0
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First realize that stress eating is not helping you. Take control of eating, and how much you're eating. What is your calorie goal per day? Prelog/pretrack your food so you don't lose sight of your budget during the day.
For baseball practice you're on your feet, yes? It may not be cardio but its better than being on your bum for that time. Have fun with it.Brocksterdanza wrote: »I have to work almost 2 more hours a day and I'm also coaching baseball for my school. My time to spend on myself is nearly nonexistent due to being with wife and little girl. The problem is, i have now gained 12 pounds since my last spartan race which was in early December. I have to be at work by 6:45 and will not get home until 6 each night after baseball. I've gotta get back together and get my weight off. I was planning on getting 2 trifectas this year... on the pace in going, ill be 300 pounds. I've never had to work this much... and will be better in early may as baseball will be over. However, I'm worried about what is going to happen. My blood pressure is creeping up, I'm stress eating, I'm falling apart. Every bit of extra energy i have, I'm giving to wife and daughter. You fine folks in sure have some ideas and life hacks that could help me. Care to share? Thanks everyone
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Brocksterdanza wrote: »I'm an asst principal now... thus long lunch breaks are not an option. Im wondering how i would manage waking up at 5 and working it... im wondering if i would be exhausted by the time i goto baseball practice and by 6 when i get home
waking up at 5 and getting home at 6 is the normal life for many people
you'll be fine with that3 -
Brocksterdanza wrote: »I'm an asst principal now... thus long lunch breaks are not an option. Im wondering how i would manage waking up at 5 and working it... im wondering if i would be exhausted by the time i goto baseball practice and by 6 when i get home
In the summer I'm up at 5 and on my bike by 5:15 most days. I have an hour commute each way so I have to be on the road by about 6:45 AM and don't usually get home until 6/6:30.3 -
Get a treadmill....it is a lifesaver when my work schedule is crazy and my evenings are spent running my kids to afterschool activities.
I spend 30minutes on it while I watch the evening news or use it in the mornings on weekends.
Also, take healthy snacks that you like to eat and stash them at work. I started buying 2 packages of yogurt, cheese sticks, jerky and protein bars. I leave one package at home and take the other to work. Then I don't mind when the packages at home are gone in 2 days.
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I agree with the getting up at 5 a.m. What can help is only doing it 2-3 times a week, especially at first. It won't be a world-shifting change, but it's better than having no additional exercise. I get up at 4:15 twice a week (I don't have to be to personal training until 5:10, but I am notoriously slow at getting ready for anything).
I completely understand your plight though. I used to have to be at work at 8:30, now I have to be there at 8:00 and it's further away from my house. I had to cut a spin class that was really helping me calorie-wise. Luckily, I work for the health department, and they encourage you to take two 15 minute breaks to go walking, and the campus is perfect for taking a lunchtime walk. I'm hoping that will help me to lose the weight I've gained from the transition.
Also, I know as hard as you work you probably want to just to chill on the weekends, but That's a good time to get active as well. Play and run around with the little one -- you'll be teaching her good habits.
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theres no such thing.... as NO TIME, there really is not. how bad do you want it, just coaching baseball and running on the spot, or have them all do a quick little run before you start,,, oh gee, theres lots of things,,,, steps at your school? all the principals and vice, that I know, they are on the move all day long with steps..... and it is worth it to get up half hour early, and go for a run. it all adds up, do bits and pieces all day, you will be surprised how much you can get in,,, I can do 2 to 3 hours a day by the end.... you can too. if you want it... GET IT!0
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Food Prep Sundays will change your life. Buy a food scale, cook EVERYTHING sunday night. There are LOTS of guides online that you can use if you bore easily, but I know a lot of people who will just roast an entire tray of vegetables, Chicken breasts, pork chops, etc. portion them out (by weight) into individual containers, count the calories, and mark the lids with masking tape.
Snacks can be food prepped too. I travel a LOT for work (as in 3+ days/wk) and spend way too much time in airplanes/airports where the food options are awful. I carry turkey pepperoni, babybel cheeses, rice cakes, protein powder (and a small blender bottle!!!), nuts, individual peanut butter, cut celery/carrots, etc. Portion it all out on sunday when you meal prep and then grab and go from the fridge!
Just as they say "you can't outrun a bad diet", you can stave off weight gain really easily with a good one. If you find that you HAVE to eat fast food, pick 2-3 common restaurants and find a 1-2 things on each menu that you can eat. For me, that's Chick fil a (grilled chicken sandwich- 310 cal, grilled chicken club-440 cal, 24 grilled nuggets with polynesian sauce- 510 cal); and McDonalds- )egg white delite- 250 cal, egg mcmuffin- 300 cal, grilled chicken sandwich- 380 cal, mac jr- 460 cal.) DO NOT ORDER THE FRIES!0 -
KANGOOJUMPS wrote: »theres no such thing.... as NO TIME, there really is not. how bad do you want it, just coaching baseball and running on the spot, or have them all do a quick little run before you start,,, oh gee, theres lots of things,,,, steps at your school? all the principals and vice, that I know, they are on the move all day long with steps..... and it is worth it to get up half hour early, and go for a run. it all adds up, do bits and pieces all day, you will be surprised how much you can get in,,, I can do 2 to 3 hours a day by the end.... you can too. if you want it... GET IT!
Good point. I remember always seeing my Asst Principal in the halls.
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Valid on the meal prep... my wife does this a great deal... one thing... how do you keep the chicken from getting that slimmy texture come wed or thursday? It grosses her out, thus she doesnt do much chicken... which is my fav.1
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