My Lifelong Fitness Journey began by Working Out (Almost) Every Day for Three Weeks
By: Patricia Dillon
Tags: Fitness, Lifestyle, Health, Wellness, Happiness

Going from working out two or three times a week to every day was intense. I did notice some physical changes, including my thighs getting smaller and a defined curve on my obliques. But more importantly, my mood and attitude toward life shifted.

Starting my day with an intense workout followed by a hot shower felt great. It increased my energy level and boosted my mood. I noticed that I got frustrated over little things far less frequently. And I felt more relaxed despite the pressures of planning a wedding while in law school.

The positive shift in my mood and outlook on life, especially during quarantine, by working out each day made a significant impact. Here are some other lessons I learned:

Always make time for a cooldown stretch

The days I was most sore were the days after I neglected to stretch. Sometimes, you want to get in a quick workout and then move on to your day’s plans. However, your muscles will remind you that you failed to stretch after an intense 30-minute workout.

Lactic acid, which causes muscle fatigue and soreness, builds up in the muscles during a workout. Stretching after a workout helps reduce lactic acid and future soreness. Stretching also improves blood circulation to your tired muscles which need oxygen and nutrients.

Takeaway: Stretch to prevent soreness.

Don’t skip meals

Eating provides nutrients, which in turn provides energy. Working out every day requires high amounts of energy.

I didn’t plan to skip a meal. On Day 10, I had a high protein breakfast with eggs and sausage. I then had a large protein lunch with roast and carrots. When dinner time rolled around, I wasn’t hungry and decided not to eat anything. Big mistake.

The next morning when I woke up and did my workout, I felt exhausted. While the two days prior I had been feeling stronger and getting through the exercises more easily, on Day 11 it felt as if I had gone back to square one. I took longer breaks and skipped a few of the exercises.

Some people can work out while fasted. I’m not one of them. For my body, I need plenty of sustenance to get through a workout. I never eat immediately before a workout, as that upsets my stomach. But after how weak I felt during my 7 a.m. workout the morning after I skipped dinner, I’ve learned to ensure that I eat an appropriate amount of food before bed.

Takeaway: Always give your body the nutrients it needs to complete a successful workout.

Listen to your body

I felt sore and tired several days during this daily workout experiment. It felt as if my body, unaccustomed to the strain, was beginning to rebel.

The best way to keep working out while not overdoing it? Modify the exercise.

At first, I wanted to do all the exercises exactly how Chloe did them. But it’s important to remember that YouTube and other social media fitness icons have been training their bodies.

Don’t be embarrassed to use the modified exercises provided or create some of your own. For example, I could not do the plank jacks because it hurt my back. Instead, I either stepped one foot out at a time or simply held a plank until the next exercise.

Additionally, pushing yourself too hard can lead to injury. The Chloe Ting program includes several plank variation exercises. Toward the beginning, I was still working on proper form, and my abs were not as engaged as they should have been,

On Day 16, my shins were hurting while I did housework such as washing dishes and mopping. Shin splints occur when too much stress on your shinbone and the connective tissues causes inflammation and pain. Possible causes of shin splints? Working out without doing a cooldown stretch and a weak core.

I listened to my body and rested for two days. During my rest, I researched the proper form for plank exercises and other potential injuries that can occur when exercising incorrectly.

Takeaway: If your body is in pain, take a break so that you don’t cause permanent damage.

Be kind to yourself

I took four days off from working out (not all at once). I also had some ice cream even though I wanted to cut out excess sugar during the program.

Developing a sustainable routine is a slow build. You have to be patient. Feeling guilty or berating yourself will only lead to slipping back into old unhealthy habits.

The better thing to do is recognize that you need a break or that one sugary treat won’t kill two weeks of progress. Acknowledge that you’re human, and humans have bad days.

Takeaway: Cut yourself some slack and forgive yourself for small detours.