Fitness Humor – Apparently Not Fit For Stairs!

There’s an irony to this scenario, especially if you are an active person. This happens to me ALL THE TIME! Weirdest phenomenon, positively hysterical in some ways (a little disheartening in others)…and I think more common than people like to let on.

If you feel badly about having trouble with stairs…don’t! You aren’t alone.

What WE Feel Is What Matters Most

As an athlete, I’m often in environments where people have a heightened awareness of their appearance – in ballroom dancing, the focus was so intense it sometimes made me uncomfortable! In figure skating it wasn’t as much of a big deal, but it did matter. At the gym, I’m used to people checking in on themselves in the mirror… And even when I’m doing my own thing, I sometimes am interrupted by someone making a comment as well.

We all have different goals and what should matter the MOST is how WE feel…not what someone else thinks of us.  I remember someone saying “you know you look good” and it actually gave me pause.  I wasn’t ungrateful at all, and I certainly truly appreciated what I believe they intended to be a supportive comment – but my thoughts stopped for a moment to examine the idea. . .

To some people, we are going to look great.  But to others, not so much!  And that’s more than okay. I’m thankful to have a husband who is supportive of my mesomorphic body type. My family is also incredibly supportive, even though they don’t all “like” a muscular physique. It makes me feel good because “mesomorph / endomorph” is what I am working with – I can’t change that, and I appreciate that the people closest to me always back me up in what feels best to me.  

I *could* lose weight, gain weight, or stay where I am, but fundamentally, my structure is what it is.  As a lifetime athlete, I identify with feeling and being strong – I love having muscle, I love the feeling that I can move my own furniture, or roll my own car.  That doesn’t, however, necessarily mean OTHER people like that.  Fortunately, I ascribe to the following:

#1.) I don’t really bother myself with what someone else thinks about which condition feels – again – best to me, and…

#2.) I have ZERO misconceptions that I am perfect to everyone out there (or that any of us have to live up to that impossible standard)

As Dita once phrased it…

We could be the most gorgeous thing to one person, and not at all attractive to another.  That doesn’t mean we are too skinny, too full, too muscular, too tall, too short… Someone else’s idea of beauty is his or her own.  What matters most is how WE FEEL about ourselves, and in our own skin. 

WE need to feel good about ourselves – we deserve to feel healthy, and able, and happy.  Period.  If something in that picture is falling short, we also have the power to change it! But we mustn’t confuse what others think, because that reality isn’t our reality.

I always encourage people to be honest with themselves – are they wanting a change because HE or SHE FEELS that a change would bring about positive outcomes for themselves (feeling healthier, having more energy, feeling sexy, fitting into older clothes etc…) or is it because someone else is forcing that idea on them..?

The ball is always in our court – we have the power to decide what makes us feel our best, to have that, and to feel great in our own skin.

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Go Ballistic!

Ballistic, high intensity movements are an awesome addition to any workout.  They’re sometimes tough to push through, but they’re worth the effort.

High intensity training has plenty of press coverage so you can find lists of benefits all over the place, as well as solidly backed articles. . .

For the naysayers, I’d encourage giving it a go for a time and you will notice many of the purported benefits yourself, nevermind what others are saying.

That said, it isn’t something you need – nor should – do every workout.  The body gets pushed quite a bit during HIIT, so it’s important to also take a rest.  Two to three times a week is generally the recommendation (though don’t take it from me directly, as I’m not a doc myself.)

I personally love adding it in here or there.  Some of my favorite non-equipment HIIT exercises include:

  • Active Skater Lunges
  • Jump Squats
  • Sit-thrus
  • Bench Hops

I find that these jazz me just a bit more than steady state cardio, and are a great addition to my regular weight lifting routine.  HIIT exercises give me (and my metabolism) a nice boost, help me be as efficient as I can be with my workouts, as well as increase my endurance for Martial Arts.

If you haven’t tried HIIT before, start slow – try some jumping jacks, jump rope, or jogging in place to start. You don’t have to make it impossible (which honestly will only make you jump ship that much quicker!)  

It’s okay to take your time building up! HIIT is an awesome “bang for your buck” approach to fitness – the benefits are not only ones you’ll feel, but ones you will see.

Keep up the awesome work!

Morning Tabata

I’m not sure about other people, but without my music, I’d have a seriously hard time getting through my cardio.  

I know cardio is important – not just for weight loss or maintenance, but for my organs, my body as a whole, and my emotional state!  So three times a week I hop on the spin bike and jam for about 50 minutes.  

I used to do a lot more but with added Martial Arts classes, and weightlifting, anything BEYOND this is far too much – it’s a delicate balance and each person has to feel out the best approach and volume. For me, four rounds of tabata thrown into peddling seems to help.  My sprints aren’t always ultra difficult – I try to do enough, but not so overboard that I can get through four-minute (eight set) rounds.

But to get me there in the first place…I put in my buds and set the iPod to shuffle. I like not knowing what will come on, and I allow the songs (and types of music) to dictate my rhythm – without it, it would be a painfully long almost-hour, and given that I want to get through it, I set myself up for as much success as possible.

 

Giving Yourself A Break

I had a really rough week last week with a loss in my family.  It’s one of those things that I know takes a long time to “get over” – I’ve been there before.  

But. . .I’ve also had a lot of conditioning that makes me feel that I’m a burden if I’m feeling down, or that I have tp put on a happy face…even when it’s the last thing I want to do.

Part of me agrees with the idea that I need to keep going – one foot in front of the other, and sticking to my routine is more helpful than it isn’t – I get out of my brain, for one (which frankly isn’t firing on all synapses at the moment.)

And part of me feels like…let me get through this, and then I can go home and cry when I need to…because it is just as important for my wellbeing to “allow” my emotions” as it is to be stoic.

I haven’t had much energy, but I still go through the motions.  Form is integral, though, and no matter if we are doing lighter weight, or just running our “usual” on autopilot, we have to pay attention to the form.  I’ve made it a habit to really focus on the muscle that should be working when I exercise, so fortunately I’m in tune with what’s moving (and what shouldn’t be.)  I listen to my body and always try to respect when it needs a break…and to give it a little bit of a push if it needs it.

Today was one of my leg days – I have two.  I used to do EVERYTHING on one day, but it’s overboard for me at this stage in the game. Instead, I like having two manageable but challenging days that aren’t to the point that I make myself sick thinking about them (which used to be the case.)  What’s the point if you are stressing about what’s supposed to be fun and / or good for you?!

My usual Tuesday exercises include the following (I try to keep some of my rests “active” to knock out my ab work without tacking on a ton of time – I don’t want to live at the gym the way I used to back in the day!)

  • SQUATS – 5 sets, narrow and wide stance (with a reconstructed knee and no ACL in one, I opt for smith machine for these.  Yes, Physical Therapist approved! 🙂 )
  • PLANKS – 4 minutes total, main core and obliques, interspersed with squats
  • LUNGES – 3 sets each side, smith machine (free weight done on my other leg day)
  • CRUNCHES – 2 minutes total, varied, flutter kick and bicycle variations, interspersed with lunges 
  • STEP-UPS – 3 sets each side, smith machine and bench
  • BULGARIAN SPLIT SQUATS WITH DUMBBELLS – 3 sets each side
  • DUMBBELL DEADLIFTS – 3 sets of 12 to 15 (using 2 45 lbs dumbbells. If I’m at another facility, I’ll use the 110 lb bar.  Too much weight here really hinders kicking in Martial Arts!)
  • AB VACCUUM – 3 minutes total, interspersed with the three exercises above, as they fit
  • DUMBBELL HIP THRUSTS – 3 sets of 16, using the 45 lb weights.. (If at another gym, Ill use an 80 lb bar.)
  • JUMP SQUATS – 2 sets for 30 seconds each
  • BENCH JUMPS – 3 sets of 8 to 10 (IF my legs aren’t total jello)
  • KICK UPS – 3 sets of 15 (with a dumbbell if I want to add one more exercise in)

As I look at it here…it’s A LOT.  I’m even happier that I split it up!

So today wasn’t my finest – I wasn’t feeling great, and I’m incredibly over tired.  BUT…

BUT…

I went to the gym, I put on some music, and I went through the motions (carefully.)  I didn’t get upset if I couldn’t do everything as well as usual, or if I had to cut my reps.  Movement is helpful even when it can’t be as much as I normally do.  It’s SOMEthing, and that’s what matters.

We have the opportunity to melt down at any given time.  We also have the opportunity to pick ourselves up and move forward as best we can.  I choose both, and that’s okay.  One allows me the freedom to be comfortable with myself and what I’m feeling – to acknowledge that those emotions are acceptable.  The other reminds me that I’m goddamn strong, and I will get through ANYthing.  

 

Fitness Humor – Gym Outfits

I can’t say I’m totally guilty of the neon cone part…(I’m DEFINITELY guilty of pairing Morticia with a ninja, though – you try matching blacks!) But this gave me a good laugh, as I most certainly observe it.

Fitness Humor – I Can Do It

Sometimes the muscles are a little over-ambitious.  They drag your ass to the gym early and push harder than *maybe* the rest of you is comfortable with.  

Enter the massage therapist, orthopedic doctors, infrared light, heat patches. . .

Gee! Thanks, Overtraining!