Rules and Suggestions

It’s a gift-giving season.  Some of us, naturally, think of fitness gifts to give to our loved ones.  I would like to offer one rule for fitness gifts and then five suggestions.

First, the One Rule of Fitness Gifts:  Do not give them to people who do not want fitness gifts.  There is nothing more passive aggressive than giving a treadmill to that sedentary relative who lives to binge watch cooking shows while scarfing popcorn.  It doesn’t help them.  It doesn’t show love.  It provokes shame and resentment.  Also, that relative may show a surprising burst of speed in jumping up to strangle us.

Now on to the suggestions:

1.     Workout clothes.  We all need them and we all like to look spiffy and feel comfortable working out.  This can include footwear.  Also consider specialized clothing for the skier, swimmer, or caber-tosser of your acquaintance.

2.     Gym bag.  Gym bags do eventually wear out.  Find a roomy one with enough pockets and space for shoes.

3.    Music.  Nothing is more motivating than music.  Headphones also count in this category.

4.     Fitness tracker.  Yeah, this one is more expensive.  No one really NEEDS a tracker, but trackers can be both motivating and fun.

5.     Company.  Go work out with that friend or relative.  Take a class together.  Go hike or swim or ice skate or ski or bike.  Everything is more fun with a buddy.

Stickie has a book!

Here in the Department of Shameless Self-Promotion, I have created a booklet from all the blog posts featuring the Amazing Stickie, the stick-figure fitness model.  Stickie demonstrates and I explain a variety of exercises for upper body, lower body, abdominals, and whole body/aerobic work.  My clients at Recess are getting copies for Christmas, but while supplies last, anyone else can have one (message me about coming by to pick one up or with an address for mailing!).

Monday Workout: 12 Days

It is that time again.  Once a year, need it or not, we do the 12 Days of Christmas workout, stolen fair and square from the amazing Michelle and slightly modified.  Here’s how it works:  we begin by doing one push press.  Then we do two goblet squats and one push press.  Next, three overhead presses, two goblet squats, and one push press, and so on through all twelve “days.”  We try to keep our rests between “days,” but really, any way we can survive this workout is totally fine.  And yes, I do know that we end up doing 42 burpees before it is over.  We are giving ourselves the gift of a fit Christmas, or, alternatively, an excuse to spike the eggnog.

1 push press

2 goblet squats

3 Overhead press

4 1 leg squats each leg

5 deadlifts

6 burpees

7 pushups

8 renegade rows

9 mountain climbers

10 jump lunges

11 kb swings

12 plyojacks

I was 24 when this picture was taken...

This kid is 24 today.  I work out because I want to be there for all the rest of his birthdays.

Why do you?

Float like butterfly... unless this is a moth

I lift weights because I want to be powerful.  The news is full of things that seem uncontrollable, that I can’t change.  Sometimes that is true.  Other times, I just need to remember that I can do things.  And weights help me remember this.

Over time, I can do more.  I practice.  I can lift heavier things than I used to with better form and less fatigue.

I am not the only one.  We can all use to get more powerful.

Writing is like fitness, and vice versa

“Okay.  Your kids are climbing into the cereal box.  You have $1.25 left in your checking account.  Your husband can’t find his shoes, your car won’t start, you know you have lived a life of unfulfilled dreams.  There is the threat of a nuclear holocaust, there is apartheid in South Africa, it is twenty degrees below zero outside, your nose itches, and you don’t have even three plates that match to serve dinner on.  Your feet are swollen, you need to make a dentist appointment, the dog needs to be let out, you have to defrost the chicken and make a phone call to your cousin in Boston, you’re worried about your mother’s glaucoma, you forgot to put film in the camera, Safeway has a sale on solid white tuna, you are waiting for a job offer, you just bought a computer and you have to unpack it.  You have to start eating sprouts and stop eating doughnuts, you lost your favorite pen, and the cat peed on your current notebook.

“Take out another notebook, pick up another pen, and just write, just write, just write.  In the middle of the world, make one positive step.  In the center of chaos, make one definitive act.  Just write.  Say yes, stay alive, be awake.  Just write.  Just write.  Just write.”

Natalie Goldberg wrote that in her amazing book Writing Down the Bones.  Yes, it is about writing, but it might just as well be about working out.  There will always be reasons not to work out.  There will always be things, big and small, that want to take our attention away from our healthy practices.  They will still be there when we are done working out and we will be better for having taken care of ourselves.

Monday Workout: Reboot the circuit!

I’ve been enjoying experimenting with these shorter circuits.  I hope everyone else is, too!  Go for four or five rounds.  If you don’t have a kettle bell, a dumbbell works fine for the swings.  If you don’t have a resistance band, substitute body weight squats.

1 min cardio
KB swing	20
plank to side balance	10
reverse fly	20
plank straddle jumps	20
band squats	20
femur arcs	10