Things that Helped Me Hit 10k every day

nikerunningho11_cold_4_hi_original

I will be stressing this challenge a lot throughout this entire blog, 10k works.  I’ve recommended this challenge to a lot of people, and to those who never gave up, who kept pushing on, one foot in front of the other — congratulations.  There are those who ignored the fact that they have a long day of work ahead, a family to take care of, there are those who disregarded the truth that they just came from work and too tired to move.  They persevered and stayed committed to the challenge that was laid in front of them.  And now, congratulations, after a four weeks, you have shown me the results of your hard work, after fulfilling 60 minutes of walking the 10k steps every day, either before or after work.  The pictures you sent me gave me added fulfillment that the 10k steps daily really does shred off the excess fat, and now, you can already see the fruits of your labor.

I’ve been asked what worked for me, when I started this whole thing, more than ninety days ago.  So, ranked from 1 to 10, with 10 being the most important, here are the Top 10 reasons that gave me the extra boost to finish my daily 10k steps:

  1. I did my research
  2. It became my daily compulsory ‘meeting’ with myself
  3. I took notice of what I ate
  4. I documented myself every day
  5. I stuck to one route
  6. Technology can help
  7. Music was my companion
  8. I thought of my loved ones, not those I see on the road.
  9. Simple goal(s)
  10. Wipe the sweat and keep moving forward

These top 10 reasons gave me the necessary lift to make things easier, and lot more enjoyable, as I persevered through my daily 10k.

 

I did my research

research

I became more committed, as I progressed through each day.  I wanted to make each day and each step count.  So I did my research, from anything to everything related to what would work for me as I walked, jogged, or ran each day.  I learned, just through simple clicks and taps online, that there was even a proper way of landing your feet when you jogged, so that your body won’t feel easily tired.  I learned that dieting doesn’t necessarily mean depriving yourself of good food, the key was how to maintain a good balance.  Researching what worked best for my daily routine brought me a lot realization that I never had before about proper nutrition, adequate hours of rest, and a lot more.

 

It became my daily compulsory ‘meeting’ with myself

meeting

I had a lot to do, on a daily basis.  But regardless of what these daily tasks are, no matter how many hours I spent working, I made sure that I set aside that one hour to myself.  It was hard enough that I was already physically exhausted after an entire day’s physical work, so adding another hour of walking, jogging, or running, should have been the last thing in my head.  However, I realized that I also spent hours on a daily basis inside the office talking over the phone with clients, being in one room with my boss for a regular one on one.  So I figured I’d set aside one hour each day to meet with myself.  It was a daily meeting, and I had to attend it no matter what.  My daily 10k became a meeting that I could not afford to miss, because I only had one body, and I wanted to be my own boss.

 

I took notice of what I ate

steak

At one point, I think it was around week three, I noticed that I just started my 10k steps for the day, on the same route, pretty much excited for it, however, I had low energy.  I didn’t feel tired, I didn’t feel lazy, but I felt heavy.  My mind was very much willing to complete the 10k, but my body just simply wasn’t responding.  When I tried to recall what I ate, I had a lot of pork the previous night, and I figured it was a cheat day so I went overboard again with the rice.  And then it hit me, the overload of carbs could be responsible as to why I wasn’t functioning well during that day’s routine.  I did some research, experimented on what would work for me and what wouldn’t.  Having a balanced meal throughout the day became fun and exciting because there was something to look forward to.  I ate 5-6 small portions every day, and not once did I feel deprived.  Breakfast became a very important meal because that’s where the rest of the energy that will be spent throughout the day will be coming from.  I made sure I had enough protein, suited for my body weight.  Taking notice of what I consumed every meal helped give me the energy that I needed for me to survive the 10k challenge.  Not once did I feel deprived of food.  In fact, I was almost always full.

 

I documented myself every day

selfie

It sounds quite vain, to be completely honest.  And I tried to refrain from posting on social media, until I actually saw results.  This is what made it more exciting for me.  I took a picture of my front, and of my side on a daily basis since day one.  I didn’t see much change physically until I compared my day one pic to my day 45.  Aside from taking daily selfies, I documented my weight, I made sure I logged everything, from what my weight was when I woke up, to how heavy I was before I turned in for the day.  I documented what I ate, and used technology to log everything accordingly, which I’ll also be discussing later on in this post.  I wanted to give myself the feeling and hope that this was all for something, and it would not all go to waste.  When I started comparing before and after, it gave me that extra morale to even go further each day.  When I saw on my notes that I was burning more calories than what I was consuming, I felt contented.  Documenting everything I did in relation to my 10k daily challenge helped make things more fun and exciting.

 

I stuck to one route

20160813_190422

Sure, it sounds boring, but I went through it, stayed true to the course, and eventually reaped the benefits.  By sticking to one route, I found out what worked best for me, what I needed to change, during each run.  When I consistently used a specific route, I became more familiar with inclines, dips, rough roads, and other factors.  I learned what I needed to do with each factor.  Having just one route also allowed me to challenge myself.  Every day, I told myself that I already conquered this path yesterday, there’s no reason why I should not be able to do so today.  Mastery was key for me, and I wanted to dominate one route, before I challenged myself with other roads.

 

Music was my companion

headset

Walking alone can be quite boring.  Especially if it’s the same route over and over again.  However, sticking to one route also has its benefits, which I have already mentioned earlier.  Music became my daily partner and I never left home without it.  Having a good playlist can be crucial to choosing between pushing for one more step, or just going back home to lay to bed.  On my first week, I picked out a good playlist filled of fast music from the most recent Billboard charts.  It did quite well for me, however, when I got to week two, I noticed that some of the beats on my playlist wasn’t jiving well with my steps.  It was either too fast, or too slow, or too erratic, for me to step with.  I wanted my steps to be fast, so that I can maintain a good 130 to 150 heart rate, as I wanted to maximize my daily routine, so making sure I had a good heart rate through music became important.  I wanted something upbeat, but not too fast, and definitely not too slow.  On another article I’ll probably be posting the playlists that I messed around with as I continued my 10k steps daily.

 

Technology can help

apps

I have always been a stats-driven person.  I relied heavily on what the numbers would tell me in order to make sound decision.  Today’s technology helped me with that.  I relied on two mobile phone apps:  S Health, and Strava, to provide me the data I needed to strive harder each day.  I also had the gift my sister Joycie and brother Mark gave me, which was a Samsung Gear Fit 2, which measured my heart rate, the total steps of every activity, water intake, etc.  All these information I used on a daily basis, and I adjusted accordingly, based on the data that I was able to gather with these technological tools.

 

I thought of my loved ones, not those I see on the road.

running

At first, I was very conscious of myself, every time I hit the road.  Did my shoes look cool?  Is my shirt too fit?  Do I look like I’m actually running and not like a crazed madman who just broke out of prison?  I wanted to make sure I looked good in front of the people who I’d meet on the road on every run.  Until one day a young lady was running towards me, coming from the opposite direction.  I noticed how her hair was very much neatly kept, she had makeup on, and she was definitely dressed to run.  And then it hit me, why would I want to look too good on the road?  The road was the only thing I should care about when every time I went out.  My loved ones should be my only thought.  I’m doing this for them and for myself, not for these people who don’t know me who I only see for 2 seconds.  Why should I care if I looked like a slob when I ran?  Sure, I had to wear good, fitness-worthy clothes, but it wasn’t to look good, but because it helped me whenever the road and I would battle it out for an hour.  My loved ones are the people who would benefit from what I’m doing.  I want to look good for them, I want to live longer for them, I want to make sure i’m physically fit so that I won’t get sick too often like I used to.  I want to have extra hours each day to spend with them, and what I was doing gave me that extra converted energy to do so.  The road never judged me, so it didn’t matter how I looked anymore.  I just ran, and sweat, and became more physically toned.

 

Simple goals

achievement

I was physically unfit when I started this whole thing.  I was obese, and was getting too close to being morbidly obese.  Like I said on a previous post, I hated looking at myself in the mirror.  During my first week, I made the mistake of trying to jog for five straight minutes.  I fell on my knees over someone’s lawn, almost gagging while gasping for air.  That incident told me that nothing can be achieved overnight.  This journey to being physically fit was going to take a lot of time.  So I set simple goals to myself.  During week 1 and 2, the goal was simple, to complete one hour.  I didn’t care if it would give me higher or lower than 10k steps, as long as I could complete the one hour walk.  I didn’t run, I didn’t push myself too hard, I just walked.  As each day progressed, I became more confident, knowing that I was already able to complete one hour of walk the previous day, so I should be able to do so again without any problems.  Until week after week, I progressed with my simple goals, from one hour, I shifted to making sure that I beat my previous day’s total time finishing one specific route.  This is also why I mentioned earlier that sticking to one route will have its benefits.  I used the same route over and over again, day after day, and my simple goal was to beat myself from yesterday.  There’s no need to over exert yourself.  Complete the 10k.  If it took you half an hour, or two hours, it doesn’t matter.  Complete it.  That’s what I told myself every day.

 

Wipe the sweat and keep moving forward

sweat

Persevere.  Endure.  There will be pain, welcome it.  The harder it gets, the more you should push.  I told myself these words over and over again during the first three weeks of this journey,  I was so out of shape, and I needed to punish myself for not holding back whenever I had something to eat.  I wiped the sweat off each time, and kept moving one foot in front of the other.  Pain came after each day, especially the next morning, as soon as I open my eyes.  My muscles were sore, but that was because I was out of shape, and my legs could not handle the weight of my upper body.  I kept telling myself to just survive 21 days, since it only took 21 days to develop a habit.  True enough, after 21 straight days, my body was automatically looking for the physical activity each day.  My day would not be complete without completing 10k.  I felt disappointed when I would see that the day was almost over and I was just at 9k.  I would put my shoes on and made sure I completed everything.  I welcomed the sweat.  I embraced the pain.  Before I knew it, it was week 4, and brisk walking became boring to me, so I started really running, and my body responded happily to it.

 

 

 

 

#icanyoucan
#10kstepschallenge
#timeforchange
#noexcuses

 

 

4 Comments

  • dvmgsn says:

    I need this. Just had my body composition analysis result and its alarming. This will surely help.

    • jorgeuy says:

      Thank you so much! I’m optimistic that it will help a lot of people. Please do help spread the word by liking and sharing! Thanks!

  • Vlenda Capati says:

    inspired by your progress… started a journey of my own! Very well written Jorge!

    • jorgeuy says:

      Hi Ate Vlen! Thanks so much! Please like and share so the post can reach and help more people! Just click the facebook button just after the article. 🙂

Leave a Reply

Your email address will not be published. Required fields are marked *