Independence, Part 9

Up to this point in the month, we’ve been talking about independence as a list of things we get to do or not do.  But that’s only part of the story.

When we are independent, we take on a good chunk of responsibility.

 

There is a security inherent in being dependent.  We know what to do.  We know what the consequences are when we don’t do what we’re supposed to do.  We understand the rules.

 

When we are independent, we have to make our own order.  We have to figure out how to live healthy and happy lives without infringing on other folks’ ability to live their healthy and happy lives.

 

We have to find the balance between taking care of ourselves and taking care of our duties to our family and friends and larger society.  Sometimes a workout gets top priority.  Sometimes we miss one because we have a sick kid or a work deadline.  We need to stay tuned in to all the shifting priorities.

 

Because, truth is, we are both independent and interdependent at the same time.  We don’t get healthy and happy alone.

 

I’ll be exploring that over the next while.

Monday Workout: Good Move

I love a good balance move.  Those single leg deadlifts challenge us.  And, if we choose to do the YTA on one foot, we get extra bonus balance points.  Three rounds.

 

kb swings	30
kb twist	20
kb 8s	10
1 arm clean and press	30
1 leg deadlift	20
YTA	10
(lunge) punches	30
overhead press	20
plank to pike	10

 

Independence, Part 8

Things we are free from and for, a list of affirmations:

 

1.     We are free to be healthy.

2.     We are free to be happy.

3.     We are free to choose our own goals.

4.     We are free to set our own ideals.

5.     We are free from the expectations of others.

6.     We are free to work out in the way that works best for us.

7.     We are free to be strong, fit, and fabulous, however we define those terms.

Independence, Part 7

Today’s declaration of independence is that we are independent of stupid opinions.  This is similar to what we talked about yesterday, but perhaps a little more personal.

A whole lot of people seem to think they are entitled to have opinions about what we do.  We can’t control what goes on in their heads.  Usually we have enough to do dealing with what’s in our own heads.  But, there those folks are, spouting off about how we should or shouldn’t do whatever it is we’ve decided to do.

 

When those folks are motivated by our “own good,” it can be hard to blow them off.  But until they live in our skin, they really don’t get a vote.  Our loved ones love us.  They worry when we change, even when we start changing for the better.  Sometimes they do have skills or experiences we don’t have, but that doesn’t mean that what they know is right for us.  We need to find our own paths.  With people who are motivated by love of us, our technique is this:  Thanks for your input.  I’ll consider what you say.

 

(Some people are not even a little bit motivated by our best interest.  They want to control us or keep us small or weak or unhealthy for their own reasons.  When we get up the courage to be our fabulous selves, they get mad and manipulative.  If thanking them for their input doesn’t do the trick, it is all right to choose not to deal with them at all.  We are not put here to be abused by other people.  Please do whatever is necessary to get out of unsafe circumstances.  Really.)

 

Working out is hard enough.  We don’t need to add emotional workouts on top.

 

Independence, Part 6

While we are getting independent this month, another area we can explore is freedom from stereotypes.

Such as:  women can’t lift heavy.  Or men are inflexible.  Or old people can’t be strong.  Or people with (fill in the condition) can’t do things.

 

People who are alive have the ability to change.  It’s kind of definitional.  (When dead people change, it’s not exactly on purpose and we really don’t need to talk about that.)  The cool thing about our bodies is that they change in response to what we do.  If we practice getting faster, we get faster.  If we practice getting stronger, we get stronger.

 

So maybe at the start, women who have been told for a lifetime that it’s unladylike to lift weights and get strong don’t lift really heavy weights.  We lift weights that are heavy for us.  As we progress, we continue to lift weights that are heavy for us until someday we are lifting weights that the Almighty They think are heavy.  Usually by that point we don’t care what They think, or if we think about Them at all it is with a little burst of I-showed-YOU.

 

I’m not going to say that limitations aren’t real.  Gravity exists.  Our bodies can tolerate only so much work before they break.  But for most of us, the limitations are much farther away than we think they are.  If a stereotype isn’t helping, ditch it!

 

Go play.

Monday Workout: Weight Bearing

One of our focuses (foci?) this week is weight bearing on the arms.  Not only is this good for our arm strength, but also for our cores.  Three rounds.

 

jacks	30
(lunge to) curl	20
pushups	10
squat raise	30
kickbacks	20
quadruped lateral raise	10
db circle	30
row	20
lateral plank walk

 

Independence, Part 5

Some ideals we can declare independence from:

 

1.     Cultural body image

2.     Ableist ideas of what we should do

3.     Fanatical adherence to rubrics about exercise and nutrition

4.     “Healthy” stuff that makes us feel bad

Independence, Part 4

Another thing we can declare independence from is ideals.  Don’t get me wrong:  I am an idealist.  But we live in the real world, which is often less than ideal.

In our workouts, there are lots of folks out there who will tell us what the ideal routine for us is.  They’ll give us helpful information about heart rates, duration, volume of training, speed, tempo, and all kinds of other stuff.  It’s not that that stuff isn’t useful; it just might not work for us in our particular circumstance.

 

In an ideal world, we’d all get 150 minutes of moderate cardio exercise every week.  Expecting to meet that standard when we haven’t been off the couch in years is not realistic or workable.  Some of us are coming back from injuries, or have difficulty finding a safe place to work out.

 

The ideal workout, from a practical perspective, is the one we do.  It’s the one that empowers us to do the other stuff we want to do, like live a long time or play sharks and minnows with the grandkids in the pool.  Sure, we can aim for the ideals, but we shouldn’t be upset when our ideal is not somebody else’s.

 

Go play.

Independence, Part 3

One of the biggest things we can declare independence from in our workout life is other people’s goals.  This can be a challenge.

What do I mean?

 

Let’s say, for example, that I have just hopped on a bike for the first time in years.  I have a great time.  And, as I start telling people about it, they start telling me about century rides, or hill rides, or single track mountain bike rides.  They suggest different shoes or fancy gear or maybe even a brand new bike.  All of that is intended to be helpful, but mostly it’s discouraging.  I’m at the very beginning.  I want to pedal and have fun and I don’t want to overthink things.  I need to declare my independence from their ideas about what I need to do and do what I want.

 

Or, another example.  Imagine I have never been to the gym before.  I think I might like to try some stuff there and I tag along with a friend, who happens to be a true gym rat.  He shows me his heavy lifting routine, which takes approximately two hours and involves really big dumbbells and barbells.  I go home and think:  I am never going back there again.  It’s too hard and scary.  Instead, I can declare independence from my friend, however well-meaning he is, and I can start with a short workout that is appropriate for my own body.

 

One more.  Imagine I have a routine in which I go to the gym for a Zumba class every week.  I have friends there.  It’s fun.  I feel energetic and good at the end.  But imagine I have a less-helpful friend/partner/parent who thinks I’m not doing enough because I’m not losing weight.  I can declare independence from that person and do what makes me feel powerful and good in my skin.

 

We are all unique snowflakes.  We all have things we like and dislike.  The best workout is the one we will actually do.

 

Go play.

Monday Workout: Practical

We’re doing some lateral motions this week and some practical stuff.  So, basically, it’s like life, which often goes sideways and requires us to carry stuff.  Three rounds.

 

skater jump	30
bench press	20
squat pop up	10
farmer carry	30
underhand bent over row	20
db hip thrust	10
leg kicks	30
flies	20
side banana

 

Independence, Part 2: 8

While working on fitness tends to enable our pursuit of happiness, sometimes the fitness work itself can be happy.  Here are some happy workouts:

 

1.     Dance

2.     Yoga

3.     Pickleball

4.     Swimming

5.     Tag with the kids

6.     That sport you love

7.     That hike that inspires you

8.     That thing you do with friends and you end up laughing until your abs hurt

9.     Add your own

Independence, Part 1

“We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.”  Declaration of Independence

 

The Declaration of Independence is one of the founding documents of our country.  Despite its problems (“all men” meant everybody, until people of color and women wanted to be equal, just for example), the declaration inspires us with its list of rights:  life, liberty, and the pursuit of happiness.  When it comes time to consider our fitness, it is a pretty good place to start getting inspired.

 

Take life.  Of course, the very basics of life are about keeping breathing.  Fitness work helps us do that, for sure.  But it also improves the quality of the life we have.  When we get stronger and improve our cardio fitness, when we work on our balance and flexibility, we open up so much more of life.  We’re not so limited in the activities we can engage in.  We feel better.

 

Liberty?  We all have tons of choices, every single day.  When we work out, we increase the number of viable choices we have.  Let me explain.  I could wake up and decide to run away to join the circus.  My odds of getting hired by the circus for anything beyond cleaning up after the animals (although I hope there aren’t any more circuses with animals) improve if I have actual skills that the circus can use.  If I work out hard and build up my upper body strength, I might have a shot at succeeding at trapeze.  If I focus on balance, I might be able to walk the tightrope.  The choices we make today enable the choices we want to make in the future.

 

Then there is the pursuit of happiness.  Any time we’re dealing with pursuit, we want both speed and endurance.  Fine.  I know it’s not a literal pursuit.  But again, happiness is much easier to find when we feel good.  Feeling good is one of my favorite outcomes of working out.

 

So:  get independent and work out!