A Space

Change, my friends, is not easy.  We may think we are people who resist routine and habit, but even the most free-spirited among us have our ruts.  This is true for good evolutionary reasons:  if we had to do all the things we do with full attention all the time, we’d get eaten by lions and tigers and bears before we even managed to get up in the morning.  OK, maybe not lions AND tigers AND bears all at the same time, but the point stands.

 

So how, in our largely lion/tiger/bear-free lives, do we break out of our routines to make positive changes?

 

We invest energy in paying attention.

 

Let’s say, for example, that we have been having dessert at every meal.  We finish our bowl of cereal and reach for a cookie.  We finish our PB&J and grab a piece of cake.  Spaghetti inevitably leads to ice cream.  It just happens.  We don’t think about it at all (unless we have run out of cookies!).  We have to create a space between the meal and the dessert for our conscious brain to catch up so we can decide whether we want the cookie/cake/ice cream.

 

There are lots of ways to create that space, from choosing to keep the treats at the store where we have to walk or drive to get them before we can have them to making a rule about doing the dishes before we decide about dessert.  Notice that I’m not saying that we never have dessert.  We are bringing attention to the decision.  Sometimes we will choose the cookie.  Sometimes we won’t.  But we will not automatically shove the ice cream in our faces without thinking about it.

 

The truly sneaky part?  When we create this space for choice, we build a new habit around the process.  We get used to asking ourselves if we really want the cake.  We learn to check in with ourselves.

Monday Workout: Straight Ahead

This week we’re just going straight ahead and getting stuff done before our Christmas break.  Three rounds.

 

suitcase swings	30
squats	20
kickbacks	10
clean and press	30
flies	20
renegade rows	10
mountain climbers	30
curls	20
brains	10

 

Contemplating Lunch

One of the stages of change is contemplation.  It’s the part where we are thinking about what we might like to change without doing anything about it yet.  Those of us who love New Year’s Resolutions might want to spend a little time in the contemplation phase to consider benefits, difficulties, and the like.  Since diet is a common target for those resolutions, here are a few things to contemplate shifting in the new year.

 

1.     Sugar.  It’s addictive.  It contributes to inflammation, which can make us ache.  It rots our teeth.  And it doesn’t really provide anything of value to our diet besides calories.  Reducing added sugars can be a powerful change.

2.     Alcohol.  See above comments on sugar, plus liver damage.

3.     Dairy.  A lot more of us have dairy sensitivities than we might think.  Cutting down our consumption can help us feel better.

4.     Veggies.  Eating veggies instead of other, more caloric, less-nutrient-dense foods is a great way to get more bang for our calorie buck.  Most of us don’t get enough fiber and we may not get all the micronutrients we need from our foods.  Increasing the proportion of our calories we get from veggies can help address those issues.

5.     Water.  I say it a lot:  dehydrated people are crabby people.  Also, we eat less when we are hydrated.  Our bodies work better.  Our skin feels nicer.

Ow!

Sometimes it seems like colder weather just brings out the aches and pains.  I like to whine about stuff as much as the next person, but eventually I want to deal with the issues, so here are some thoughts about what to do when it all hurts, since a Hawaiian vacation is not on the horizon any time soon.

 

On the prevention side of the equation, we can make sure that we get enough of a warm-up before we work out.  If, like me, other folks are impatient, it might be a good idea to re-brand the idea as “not going at top speed/weight/intensity from the starting buzzer.”  Also, it is best to get a little warm before starting to stretch—cold muscles are cranky about flexibility just like cold rubber bands don’t like stretching much.  Choosing the right workout intensity is also a good idea to help keep things from hurting too much—a little soreness is a good thing, but we need to dial it down if we’re still feeling it after two days.

 

Then there is the palliative side of things.  (Insert usual disclaimer here.  I am not a doctor or a physical therapist.  I do not diagnose or treat illness or injury.  I am a trainer giving generalized advice for non-injury soreness.  Injured people should seek out qualified medical professionals.)  The old trainer’s mantra is RICE:  rest, ice, compression, elevation, or in other words, take it easy, chill it, wrap it, and hold it above the heart until the swelling goes down.  In addition, if there is soreness but no swelling, warmth can be helpful.  I am a big fan of Ibuprofen for those who can take it or other OTC pain relievers—no pain is better than pain!—but not if it means that we’re just going to go out and do more of what made us sore in the first place.  Massage can also make us feel like whole new humans.  If the budget doesn’t allow for massage, foam rollers, tune-up balls, or other SMR tools might do the trick.

 

It is okay to rest and recover.  It is how we come back stronger.

How to weather...

As I am typing this, the weather outside is gray.  It has been raining and it is thinking about raining more.  (When I post this, it could be fabulously sunny, but gray will return at some point this winter, I’m sure.)  This kind of weather can cause our spirits to dip.  I have a couple of fitness suggestions that may help.

 

First, get in some cardio.  We need the mood-boosting power of heavy breathing on gray days more than ever!  It can be extra hard to get out of the nice warm bed to get started, so get creative with the bribes if needed.  The effects are actually worth it.  I promise.

 

Second, when possible, get outside, even if it is yucky.  Somebody said that there is no bad weather, just bad gear and they have a point.  A warm and waterproof jacket can make the difference between misery and adventure.  Wellies (maybe even silly, bright-colored ones!) can turn a squelching death march into a splashing fun-fest.  We need natural light and fresh air.

 

Bonus points for combining cardio with outside.

 

Go play.

Monday Workout: 12 Days of Christmas

This might be my very favorite workout.  Yes, it is challenging, but it’s also a good way to see what happens when we do something out of the ordinary.  We do it twice a year, once sometime in the summer and once, like now, when it is seasonally appropriate.  (I know the twelve days of Christmas actually start on Christmas Day, but I’m not working then.  Feel free to do it again, though!)

 

For those of us who have NOT done this one before, here is how it works.  On the first “day” of Christmas we do one push press.  Hooray!  Day one is done!  However, then we have day two, on which we do two goblet squats and one push press.  Day three brings three overhead presses, two goblet squats, and one push press.  Most of us want our first rest after day five.  We want to try to keep our rests to the spaces between the days, but since those last days are pretty cardio intensive, this may not work; rest when needed.

 

Also note that if a particular exercise is not appropriate, substitutions can be made (knee people might want to sub out the jump lunges, for example).

 

And yes, I do know that this workout involves doing 42 burpees (I did the math!).  The good news about that is that there will definitely not be any burpees next workout.  It’s a rule.

 

All right.  Enough explanations.  Here’s the workout.  Go through it all once!

 

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

 

To-Don't List

It seems like my to-do list just keeps getting longer.  Here are some things we can all take off our fitness lists:

 

1.     Trash talk.  I don’t mean the funny kind that motivates us.  The kind where we spend a bunch of time beating ourselves up about how we aren’t working out enough or we’re eating too much or whatever.  It doesn’t help.

2.     Comparisons.  That guy over there may in fact be able to bench press our entire body, but that is him.  That woman may look exactly like a supermodel, lack of body fat included, but we may not have those genes.  We have to do our workout, not somebody else’s.

3.     Competition.  This one is related to the comparison one.  Our workout is not better because we lifted more than that other person.  We are not even better because we lifted more than we did yesterday.

4.     Stuff we really hate.  There are so many kinds of exercise out there that we really don’t have to do anything we detest, or at least not very often (looking at you, lunges).  We can find other ways to work the same muscle groups or get in the cardio or build our flexibility and balance.