Move more

Losing weight, at the most simplistic level, comes from two things:  eating less and moving more.  Of the two, eating less is more effective for weight loss, but moving more has its own benefits.  Here are five:

1.     Body shape.  Thin is nice, but thin and shapely is better.  Muscle tone comes from working the body.  We all admire the curves of a ballerina’s deltoids, biceps, and triceps.  She gets those curves by working!  Please note:  ballerinas work very hard and do not get bulky.  Muscle shape does not mean enormous body-builder inflation.

2.     Mood.  Humans are happier when they are active.  We get emotional boosts from cardio.

3.     Empowerment.  When we get stronger, we become more independent.  We can open our own jars!  We can move our own furniture!  We can rescue gentlemen in distress!

4.     Food.  As muscle mass increases in our bodies, so does our base metabolism.  When we are done losing weight, this translates to the ability to eat the occasional cookie without gaining because our bodies burn more calories even just sitting around.

5.     Community.  When we work out with others, we bond.  Maybe the bonding is as basic as a common hatred for lunges, but that can be the foundation of a lifelong friendship.  Walking with a friend or going on a bike ride can enable deep conversation.  We can encourage each other to grow (or just to survive the workout.)

Let’s get going!

Today's Body

We work out with the body we have today.  I say that a lot.  It’s particularly useful to remember on the days when we are tired or achy or recovering from injury or when an old injury flares up.

Today we might not be able to lift to our previous best level.  It might not even be a good idea to do an exercise that is a particular favorite in today’s circumstances.

But we can always do something.  Maybe it’s a walk around the block or a restorative yoga class.  Maybe we do a few bicep curls while sitting on the couch elevating a sprained ankle.

Pushing the limits doesn’t always mean going longer or faster or heavier than yesterday.

It's as if I wrote this post well in advance or something...

What’s the plan?  This is one of the key questions for fitness.  Sure, it’s fine to show up at the gym and do whatever strikes our fancy.  Showing up, is, indeed, a crucial step.  However, it’s also a good way to get into a rut.

Planning can take care of that.  We can think about what exercises we need for a complete workout.  We can consider what we did last week.  We can balance our cardio, strength, and flexibility needs.

Planning also means that we get to the gym with all the right stuff.  I’m not a big advocate of the perfect everything, but we need shoes and water, at least.  Getting the bag together with the water bottle the night before can be transformative.  Also, having the gym clothes out as the outfit of least resistance can make getting going in the morning more automatic.  (Sleeping in gym clothes also works.)

Even knowing that we’re not morning people at the gym is a form of planning.  We can make sure that the stuff is in the car for after work so there are no excuses.

Let’s do it!