Friday, May 29, 2020

Friday Reading Report: Yes, I am doing my homework


“These expenditures [for chronic health condition care for seniors] totaled $362 billion and averaged $12,566 for every older adult [in 2006}… It is naïve to expect that Medicare can handle these costs, particularly considering the working population who contribute to Medicare is decreasing.” NASM Senior Fitness Specialist, p. 2

When my kids were in middle school and maybe even high school, they occasionally had to do an assignment for English called something like “Talking to the Text.”  I remember it because they hated doing it, which meant it was torture for me, too.  That said, I talk to texts all the time myself.  In the case of the above passage from my current text, “talking” is a euphemism for “screaming in furious anger.”

I know.  I’m taking a fitness course, not economics or politics or sociology.  The people who wrote it are working in a context in which we are supposed to justify why personal training is beneficial to society and cost-effective.  It is beyond the scope of my course to discuss why the currents of our society actively promote individual solutions to systemic problems, why the pressures of capitalism create unhealthy patterns in the first place, and how to do anything besides accept the system as it is and try to work within it.  Still, I found myself yelling.

Health care doesn’t have to cost as much as it does.  Ask literally any other developed country in the world.  Good health should not be the purview of the privileged few, but the expected birthright of all humans.  It should be easier to eat healthy food than junk food, to get exercise than to be sedentary, to relax than to stress out.

We need a paradigm shift.  This one is killing us.

Thursday, May 28, 2020

If you don't like my reasons, you can make up your own!


I find Thursdays to be the hardest day of the week.  I don’t know why.  Why doesn’t matter.  In case this problem pertains to people who are not me as well, here are four goofy and possibly compelling reasons to get it together enough to exercise today:

1.     It’s better than being bored.  We’ve all been stuck at home forever at this point.  We could bake yet another loaf of bread or start learning underwater macramé, but doesn’t a nice bike ride sound better?  How about a walk or run along some slightly different streets?
2.     We baked another loaf of bread.  And ate it.  Let me be clear:  exercise is NEVER a punishment.  However, if we’re taking in a lot more calories, we had better figure out a way to burn off a lot more, too.
3.     If we exercise, we can soak in the tub later.  We earned that good-smelling bath soap with our sweat.  We NEED that muscle relaxing water.  Besides, when we cleaned out all those closets, we discovered that we have a lifetime supply of fancy candles to add ambience to our at-home spa experience.
4.     Better sex.  When we build endurance and strength and flexibility, we can use those skills for anything we want!

Go play.

Wednesday, May 27, 2020

How to shop...


As a result of the Pilates workshops I took recently, I bought a couple of new toys for the studio.  I don’t do that very often for two reasons:  I already have a lot of toys and most toys I don’t have don’t seem to justify the money I’d spend on them.  However, I am now the proud possessor of two matching swivel discs.

I know that most people don’t have the kind of space or enthusiasm for exercise equipment that I have.  In these times when we’re all stuck home, though, it might be useful to know how I evaluate what deserves space in the studio to help other people’s decision processes.

The first important criterion for something that gets to live in my studio is that whatever it is can be used in multiple ways.  (This also works for kitchen gadgets—I don’t have a quesadilla maker because I have a regular pan that makes other stuff, too!)  Dumbbells, barbells, bench, stability balls, and the like all meet that criterion.

Another important criterion is that whatever it is doesn’t take up an undue amount of space.  I don’t have big cardio equipment in my studio, but I do have an Xiser, a jump rope, and a repertoire of exercises that can get the heart rate up without a bunch of stuff.  There is an exception:  I have a spin bike in the studio at Christmas time because the space in the living room where the spin bike lives the rest of the year gets preempted by the Christmas tree.  And yes, I do have a spin bike in my living room because that is the best and most efficient place for it to live and the spin bike has earned its place in my exercise equipment necessities many times over; other people might not make the same calculation.

How much does the new gizmo cost?  I’m more likely to try out something that doesn’t cost zillions of dollars.  The relatively few dollars I have spent on rollers, yoga tune up balls, Daiso ducks, and other SMR equipment, for example, have all been well spent.  TRX is good value for the money. 

Then there is the use test.  Sometimes I get excited about a piece of equipment and think I’m going to use it All The Time and I’m just wrong.  Clients don’t like it, it doesn’t do what I think it’s going to do, or whatever.  When that happens, I try to notice and get rid of the offending item before the burden of its guilt gets too heavy.

The short version is:  it is important to engage the brain when buying gym stuff or else you end up with a shake weight and other stuff they sell on infomercials gathering dust.

Tuesday, May 26, 2020

Not the same...


Anyone who has been reading along with me since I started posting this blog knows that I post a workout on Mondays that is the one I use with clients for the week (or did when I got to see my clients and will again when it is safe to do so!).  How is that personal training?  I mean, one workout for everyone?

Why yes, I am going to answer my own rhetorical questions that I put in the mouths of my theoretical readers!  The workout never turns out to be the same.

For example, squats are my favorite exercise.  I put them in lots and lots of workouts.  However, not every client gets the same squats.  If I have someone who needs to work on core and balance, that client may do squats on the BOSU.  Someone who needs a bit more support might get to do squats with a stability ball against a wall or using the TRX or the springs from the trap table.  A client working on increasing their max weight is going to use heavier dumbbells or maybe even the power rack and Olympic bar.  Yes, all those workouts have squats on them, but every individual is going to have a much different experience of those squats.

Or perhaps I write down skullcrushers on the weekly workout.  I like to write skullcrushers: it’s a fun word.  If I have a client with borderline high blood pressure (who is cleared by a doctor to work out!), I am not going to have that person moving from standing to lying to standing a lot, so unless I have them lying down already, I may substitute a different triceps exercise, like kickbacks, dips, or even standing skullcrushers.  I want to work muscle groups in different ways, but the overarching principle is keeping clients safe while making them strong.

Or maybe I put burpees on the list… In that case, it’s time to suck it up because no one is negotiating me out of that one.

Monday, May 25, 2020

Monday Workout: Still No Excuses!


Body weight workouts continue!  No excuses!  Do as many rounds as you have energy for of the top exercises and finish off with the ab exercises at the bottom!

plank jacks
30
round lunges
10
pushups
10
squats
30
mountain climbers
30
dips
10


pretty princesses
10
brains
10

Thursday, May 21, 2020

I did 7; how many more can you find?


Perhaps I am not the only one feeling a little irritable and stressed.  The unfortunate part about being a grown-up is that it is up to us to figure out what to do about it so that we don’t spread that ill-feeling around too much.  Here are some stress-busters:

1.     Go outside.  Do it safely, of course, with appropriate precautions and keeping a good distance from other humans.  Nature and fresh air can shift our perspectives and blow away our inner cobwebs.
2.     Move fast.  As I say all the time, cardio is mood magic.  We may start our workout grumpy, but we’ll end feeling better.
3.     Stretch and breathe.  Yoga, Pilates, plain old meditation, and prayer all help with this one.  Keep the air moving and don’t let the muscles solidify in one position.
4.     Get some contact.  Ideally, we have somebody around to hug or cuddle or convince to give us a massage.  If not, petting the dog or cat or hamster helps (haven’t tried petting fish, but it doesn’t seem likely to do much good to anyone…).  If we are also pet-less, there is this great invention called the phone and we can, in the words of the old ad, reach out and touch someone.  Texts, emails, Zoom sessions, and the like also work.
5.     Do something good for someone else.  It can be as small as picking up some trash or letting someone go ahead in line.  Spreading kindness ripples back over ourselves.
6.     Take a nap.  We almost all need more sleep.
7.     Drink some water.  Dehydrated people are crabby people.

What else works for you???

Wednesday, May 20, 2020


Cardio is not the sexiest exercise.  A lot of it is repetitive.  Yep… still swimming (or biking or running or walking).  For some of us, this can be a feature as we sink into the rhythm of it (no, not to the bottom of the pool; that would be bad.).  But most cardio is not inherently interesting.

That said, if I have a limited amount of time or energy or both to devote to exercise, I’m going to choose cardio.

Why?  The biggest reason is that cardio provides an energy boost.  This may sound counterintuitive.  However, as the blood gets pumping through our bodies and we have to do a bunch more breathing, we wake up more.  Our brains start firing better and all of a sudden we have more oomph (that is a very special technical term that fitness professionals like myself use…).

That same energy boost accompanies a lift in mood.  We all can use that.  Ditto the calorie burn we get.  If that’s not enough good reasons, we can add in stress relief.

Go play.

Tuesday, May 19, 2020

Whatever gets you through...


I spent my weekend in Pilates workshops via Zoom.  I have a whole bunch of fresh ideas kicking around in my brain and it’s going to be fun to put them into practice as soon as my clients return!

However, the learning process is tough on the body.  There is the obvious part where we try out the various exercises in our bodies.  That’s work.  But then there is the whole sitting and listening and taking notes thing.  I’m not good at sitting for long stretches of time any more.  It was more tiring than working.

Bodies don’t like to be too still.  They like variety and movement.  I was not the only person in class moving from one position to another, from chair to floor to cushion to stability ball.  We all welcomed the opportunities to get up or down to try movements out.

Under normal circumstances, I’d get a massage after this kind of weekend.  That’s not an option right now, but I’m making sure to do other self-care stuff to keep my body happy while my mind works through all the new knowledge.

What helps YOU get through???

Monday, May 18, 2020

Monday Workout: Improvise!


This week’s workout has a couple exercises that would be improved by a little bit of stuff, but it should be stuff that is relatively easy to find around the house.  For the woodchoppers and Russian twists, find something that weights a couple of pounds (if you have a dumbbell that is less than 10 pounds, that’s perfect, but even a quart bottle of water would work; hold the ends.)  For the hop or jump ups, a sturdy box, stool, bench, chair, or step works.  Lower things are easier, obviously, and use appropriate care!  If hopping and jumping are not appropriate for your body, step up instead.  Do three or four rounds of the top exercises and finish with a set or two of the ab exercises.

woodchoppers
30
squats
30
good mornings
20
lunges
30
jump or hop ups
30
punches
30


Russian twist
10
femur arcs
10

Thursday, May 14, 2020

What is worse????


In general, I like to keep things positive, but just for fun, here are four terrible reasons to exercise:

 

1.     As punishment.  No one should be sentenced to exercise.  Not for eating cake, not for bad behavior, not for nonconformity to the current fashionable body type.

2.     To satisfy someone else.  We do not exist to please other people.  If our partner or parent or other significant person in our life demands that we exercise as a condition for their love and acceptance, we have a big problem, and it isn’t that we need to hit the gym.  (Please note:  I’m not saying that our loved ones can’t suggest in a loving, kind way that they enjoy having us around and they want us to build healthy habits.  It’s the part where love is withheld because we don’t measure up or obey that is the problem.)

3.     To try to achieve the impossible.  Not all of us can be (or should be) supermodels.  Some of us can be sprinters.  Some of us can lift really heavy objects.  Some of us can lift people’s hearts with their dancing.  We can certainly improve at whatever we practice, but we need to recognize that some goals are going to remain unattained.

4.     To be virtuous.  Exercise is good for us, but it does not make us good humans all by itself.  There is nothing inherently more saintly about exercising than about lying on the couch.   Exercising for a positive mark in the great gradebook in the sky is silly.

 

Anybody got any worse ones????

Wednesday, May 13, 2020

Joe tells it like it is...


A couple of careers ago, I came across this quote from Angeles Arrien about four rules for life:  “Show up. Pay attention. Tell the truth. Don't be attached to the results.”  These rules apply in lots of places (that would be the “for life” part), but lately I’ve been thinking about how that third rule relates to Pilates.

 

Pilates is a practice that can expose our weaknesses.  We find out that we’re not even close to symmetrical, that we’ve built a lifetime of questionable movement habits, and that it’s a wonder we can move at all, really.  This is not comfortable.

 

It is, however, useful.  Pilates puts us in a position where we have to tell the truth about what our bodies can do and what is really challenging.  We will find out exactly which portion of our spines like to move and which appear to be cast in cement.  We will discover that we’ve been cheating on our ab exercises for years and so our abs are not as powerful as we thought.  Also, balance is hard, our left side is less flexible than our right, and really, who decided we should have so many body parts that are supposed to move in sync with each other anyway.

 

The good news is that Pilates also shows us how to change.  Today’s truth is just a place to start.  When we tune in (hey, that would be the pay attention part!), we can begin to shift our movement patterns, train our brains to new motor pathways, and grow our skills.  The next batch of truth might find us stronger and longer and more centered.

 

Let’s do it!

Tuesday, May 12, 2020

No, motivation is not included with the certification...


When I meet people and tell them what I do for a living, they assume, naturally, that I love to exercise and that I don’t struggle to get in my own workouts.  I mean, I’m a trained professional!  They aren’t entirely wrong, but they’re not one hundred percent right either.

I don’t usually have to chivvy myself into going for a bike ride—it makes me feel like I’m about nine, without a care in the world.  As long as it’s not rainy and cold, I’m ready to hike, especially if I can bring my camera.  When it’s easy to jump in a pool, I’m there.

However, there are plenty of kinds of exercise I do because they are good for me, or because they make me feel better when I’m done.  I have been known to refer to my spin bike as the magic mood improvement machine.  Yoga and Pilates are not always fun in the moment, but I always feel more relaxed and centered for having done them.  Weight lifting bores the pants off me, but since I want my pants to fit and I want to be strong and powerful, I do it.

For me, there are a couple of key things that keep me showing up.  One is habit.  I get up in the morning, use the bathroom, brush my teeth, write my morning pages, and go walk the dog.  When I get back from walking the dog, I stick some food in my face and do whatever the workout of the day is.  Then I shower and get down to the rest of my life tasks.  If I somehow get off track before my shower, I’m likely to skip the workout entirely.  It has its place and I have to let the habit carry me along.

The other thing is to make it as much fun as possible.  If my cardio had to be running, I would not do it.  I don’t like running.  But give me something with pedals and some loud music and I’m golden.  I have the prettiest weight plates in existence—they’re brightly colored and fun.  This makes me more inclined to play with my toys.

If all else fails, I have to remind myself that I am a grown up and I need to do the things that keep me happy and healthy.  I don’t like it when I have to do that, because I prefer to pretend that I can be a kid forever.  However, somebody has to be the mama around here and I guess that would be me.

What works for me may not work for anyone else.  However, we all need to spend a little time thinking about what does work for us so we can live long and happy lives.

Monday, May 11, 2020

Monday Workout: Still no excuse...


I’m still focusing on body weight workouts for those of us who don’t happen to have a gym at home.  Do two or three or four rounds of the first six exercises and finish with the ab exercises at the end.  Use a soft ball (tennis ball, Koosh ball, etc.) and a wall with no valuable stuff on it for the one leg ball wall toss.

jump lunges
30
1 leg squats
30
pushup to side plank
10
jump squats
30
transverse punches
30
1 leg ball wall toss
10

plank
hold
superman
hold

Friday, May 8, 2020

Friday Reading Report: Fighting with Texts


I tend to get into philosophical arguments with my textbooks.  I spent a lot of my childhood getting sat on by the dominant paradigm and it only slowly occurred to me that it didn’t have to be like that.  When I end up butting heads with the Fitness Industrial Complex in the course of my continuing education, I get grumpy.

The specialization I just completed was in women’s fitness.  Most of my clients are women and, shockingly enough, I am one, too!  I hope someone gets around to alerting the patriarchy that about half the population are, in fact, female.  They don’t seem to have figured it out yet.

The breathless prose of my text announces that women and men are different!  Who knew?  There is a way to describe the differences between men and women that is respectful and neutral.  The text does not find it.  Women are not only different, but also weird, lesser, and mysterious.  It is entirely true that in general women do not build as much muscle mass as men.  Describing this as some kind of failing is as silly as describing men’s inability to have a baby that way.

Basically, there is no need to belabor the differences between men and women.  Men are not the norm and women some kind of aberration.  The issues of women’s fitness pretty much come down to modifications that are needed for pregnancy, postpartum, and lactation and some specific issues that affect older women.  Healthy people of all sexes, genders, and identifications require respectful, careful, safe, and individualized workouts.  This is what I work to provide to all my clients.  And maybe some smashing of the white imperialist capitalist heteronormative patriarchy—it’s good exercise.

End of rant.

Thursday, May 7, 2020

So many body parts!


We all have exercises we love and ones we hate.  That’s normal and totally fine.  The thing is, we need to make sure that our workouts don’t ignore muscle groups.  Here are the kinds of exercises that need to be in every workout:

1.     Multi-joint.  The more joints we involve in an exercise, the more work it is.  This translates to more calories burned.  It also forces us to coordinate all those various body parts.  Example:  overhead squat
2.     Lower body flex and lower body extend.  Getting these together is easy when working with free weights because in general, what bends has to straighten.  Circuit machines often break things up, so if we do an exercise that makes us work to bend our knees or hips, we have to make sure we do one that makes us work to extend them, too.  Example:  lunges
3.     Upper body push and upper body pull.  Hey!  The upper body works like the lower body, but up higher!  Examples:  pushups and pull-ups/rows.
4.     Front and back of the body. By now the principle should be pretty clear.  Examples:  deadlifts and crunches.
5.     Core.  In theory, we work our core with every exercise because we are paying attention to balance and posture, but it’s always good to focus in.  Example:  pretty princesses.

For bonus points, we can also think about working in multiple planes (forward/back, left/right, and twisting), with jumping, and with balance.

Wednesday, May 6, 2020

Bend Your Brain


Flexibility is a subtle thing.  It develops and erodes slowly.  We don’t tend to notice it the way we notice cardio endurance (Hey!  I am not out of breath at the top of the stairs!) or strength (Take that, you evil jar lid!).  And yet, if we ignore it, suddenly everything gets more difficult (Were my shoelaces always that far away?).

Because of the subtlety, flexibility can be hard to remember to fit in to our routines.  Also, it feels good to stretch and far too many of us think that we should skip the good parts of our workouts, that we’re not doing it right if we are having fun.  We are wrong.  Workouts should be as much fun as possible.

Personally, I think most of us do best with a specific flexibility practice like Pilates or yoga.  We follow along and don’t have to figure out what to do or how to do it and we have someone (or someone’s list) there guiding us.  However, sneaky flexibility is good, too—that stretch we take at the end of the thirty-hundredth Zoom meeting of the day, the twist to reach the box of crackers on the table behind us.

However we fit it in, it does make life better.  We hurt less, we feel less tense, and we discover we have larger range of motion than we thought.  It’s also good practice for our brains.

Tuesday, May 5, 2020

Off road


I grew up in a family that did not believe in dirt.  Or nature, really.  My mom would go outside if there was a pool or a tennis court and my dad loved pretty much all sports, but golf courses and baseball fields are not exactly wild.  It took me a while to figure out this hiking thing and I’m not an extreme hiker by any stretch of the imagination (one of the ground rules is that I am allowed to whine as much as I want.).

However, right now hiking is the blessing we all really need.  We need to get off the pavement and into the trees.  We need hills and dirt and expansive views and fresh air.

Of course, we need to go responsibly.  At the moment, a lot of the trails at regional parks are open, even if the parking lots, bathrooms, picnic tables, and water fountains are not.  We need to keep a safe distance from other humans, bring and use our face coverings, pack out our trash since cans are not available (and really, littering is never a Good Thing.).

The brilliant part is that it takes so little stuff.  We need comfy shoes, water, sunscreen, possibly bug spray and/or a hat.  I love to take photos, so sometimes I bring my big camera, but other times I stick with the phone camera.

What do we get out of it?  Cardio, naturally.  But also a little bit of magic.  Some people call it forest bathing, but I’m not sure that goes far enough.  I know that the quality of my thinking changes when I go visit trees, that my conversations are better and my imagination fired.  Fitness is not just about getting tired.  It’s also about getting rested.

Monday, May 4, 2020

Monday Workout: Another Circuit


This week’s circuit has a few more balance moves in it, but still uses just body weight.  Single leg deadlifts are basically a balance move in which we extend one leg out behind us as we hinge forward from the hips and touch toward the ground (distance from the floor may vary based on how tight the hamstrings are).  Four rounds.


mountain climbers
30
lunges
30
plank jacks
10
windmills
30
1 leg deadlifts
10
side lunges
20


quadruped
10
V sit
hold 30 sec