Heavy Metal Humor

A woman at the skating rink recently said, “Oh, you don’t have to wear your iPod! You’re welcome to put some of your music on – we alternate!” She was utterly joyful and eager to share the sound system…until I said, “oh no, that’s okay. I like heavy metal.”

With a “just kidding” kind of laugh she replied, “you can keep your iPod!”

ūüôā

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(Our) Healthy Weight Really Is Made In The Kitchen

They say “abs” are made in the kitchen and it is actually quite true in many ways. Now that said, we all have a different “healthy weight.” We don’t need to be muscular to be healthy (that only indicates a specific level and / or type of fitness taking place for a specific individual.)

What is important, however, is that we recognize what we put into our fuel tank matters. It’s never easy to change our routine – therein lies the secret. . .

When we can make healthy long-term changes (ones we are willing and able (most importantly!) to stick to over the long haul) then we are on the way to seeing that lasting change we want.

Having been on the side where I had far too little for a time, I intimately  understand how sensitive this issue is Рwhether we are carrying dangerously little, or too much weight. Our self-confidence can be bound to these realities, and our relationship with food can become terribly unhealthy.

I’d also like to add, it isn’t so much the number on the scale kind of “weight.” Losing extra fat that our body doesn’t need to function (or that is impairing our proper and healthy function), and getting our BMI down to a better figure, is far more important. That number may go up if you are adding muscle mass while adjusting your meal plan…so don’t feel derailed by the numerical values necessarily.

I’ve shared other posts such as:¬†

10 Tips To Feel Full РYes, Really! (Because Hangry is Horrible!)  and, 

Healthy Lifestyle – The Way To Achieve A Healthy Weight…Without The Failure Of “Diets,”

These posts offer some ideas and thoughts about this journey, as well as some tips and tricks. There is NO reason you can’t find success with your goals but sometimes we need a little encouragement, and more understanding about how to get there.

Each of us are different – our body types sometimes are wildly different. The “outside” doesn’t always reflect immaculate healthy internally either (yes, there ARE “skinny fat people” (a term, but the way, that I don’t really care for – to me, “fat” is incredibly derogatory because of the connotation it’s gained. Unless I’m talking about an avocado, salmon, or egg yolks (etc!) I use “fuller figured” because it isn’t always about what “fat” implies. We don’t need to be using that term for ourselves either because chances are…it makes us feel worse, which is not where we need to be mentally!)¬†

It’s all about the manageable changes. We CAN achieve what we want to but we need to be consistent, honest with ourselves, and make changes that we are going to be able to stick with. Again, even more so, we need to make changes we can LIVE with longer term.

I don’t know about you but drinking my meals for the rest of my life sounds terrible! I’d rather eat my food, eat healthy portions, and create a plan I can live with indefinitely.¬†

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Things Are…And Aren’t…What They Appear To Be

I posted these photos on Instagram because, as an athlete, I’m often around other people exercising, aiming for fitness or sport goals, or in a sports class. Our goals, our aesthetics, our abilities, and our priorities are all different and I make a HUGE point to remind people that comparison is never a helpful tactic. But when I say that, I don’t just mean comparison to other people – what they have or don’t have, how they look or don’t look. . . ¬†– I also mean that we need to be gentle with ourselves

Our own mirrors, cameras, eyeballs (!). . .can tell very different stories simply based on angle and lighting. Hell, time of DAY can make a difference too – did you just have a huge glass of water? Have you eaten three meals already? Are you a woman dealing with cyclical change?

Sometimes people say very kind things, but they say them in a way as if to put themselves down… That makes me crazy. We all have room for improvement, but we also all have a lot to be proud of. When we see images of people in “perfect” shape it’s easy to be hard on ourselves – because I’ve grown up in sports (which I consider a great thing!) I also have the side effect of always wanting to achieve. To – absolutely – my own detriment sometimes!

What we ourselves (a highly visual species) post on social media generally portrays the happy, the fun, the good, the ideal “stuff”…but not as much the rough patches, the blemishes, the mistakes.¬†As with everything, we all have our own reasons for that…and tons OF them. For some of us, we look to one another for inspiration and motivation. We also like to share funny and personal tidbits along the way – we are connected to friends, after all. But it’s important not to forget the human element, and that there is more to what we see.

Lately, I’ve gone easier – I was down and out with a cold, I’ve been struggling with a back problem…it’s just been harder to push myself to the limit. BUT…I’m doing okay. I’m healthy and have a LOT to be thankful for (I’m serious, I could write a monster gratitude list off the cuff.)

Being off my game doesn’t mean I’m suddenly a horrible person or I’m not still doing a good job! I make little jabs at myself (NOT nice and NOT a good habit, ps – I work on that every day) but I’m never going back to depriving myself. Fortunately when I was doing that, I didn’t think I looked well at all, and it was not the result of wanting to change my figure. Still, that unhealthy propensity is there and it takes daily reminders sometimes that my own EYES can deceive me…just like yours and everyone else’s can.¬†

Social media definitely doesn’t help that case so I think showing that appearances are easy to alter is a positive thing. It’s okay to post the good and happy and pulled-together…but just don’t forget that everyone has imperfections. Lighting and angles also play a big part – both for good and for not-so-good. We aren’t getting professionally airbrushed like celebrities in Vogue (well, maybe some are!) but there’s still room for focal shifts!

 

 

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 Рnot 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! ūüôā )
  • 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.