Sick Workout, Dude

Sometimes we get sick.  When we’re sick it can be hard to tell whether we are well enough to work out or not.  Here are some thoughts to help the decision process.

 

First and foremost:  rest is devalued in our culture.  Most of us run around on not enough sleep.  We are constantly stressed out.  Getting sick is one of the only acceptable reasons we have to get some sleep.  It is not only all right to rest when we are sick, it is almost always a really good idea.

 

Also important:  we do not bring our germs to the gym.  Nobody wants them.  We need to stay away from others until we are sure that we are not sharing.

 

Now that we’ve dealt with those important bits, what if we still want to work out?  If we are having any GI issues, it is probably best to wait until they’re fully done.  We want our insides to stay inside while we are working out.

 

If we are congested, we may want to go easy on the cardio.  It’s already a challenge to breathe; we don’t want to make it worse.

 

In fact, going easy is the magic concept here.  A gentle walk, a bit of yoga or stretching, maybe some light weights:  these are the kinds of workouts we do when we are getting better.  We want enough work to remind ourselves that we know how, but not so much that we tax systems that are already trying to deal with our viral or bacterial invaders.

 

Again, resting is a perfectly valid option.

Monday Workout: Gotta Do It

I will always love compound exercises because they do so much so efficiently!  Three rounds.

 

1 arm clean and press	30
kickbacks	20
pushups	10
squat to leg lift	30
deadlifts	20
YTA	10
mountain climbers	30
renegade rows	20
plank	10

 

Inertia-Beaters

As Newton has explained, the hardest part of getting moving is getting started (Look!  I learned at least one thing in physics!).  Here are four ways to beat inertia:

 

1.     Give it five minutes.  If you’re not into it at the end of five minutes, stop!

2.     Go outside.  The fresh air helps us get motivated.

3.     Get childish.  What did you do at recess?  Try that.  Hopscotch?  Tag?  Handball?  Grab a couple friends for kickball or baseball or football.

4.     Use bribery.  Promise yourself a hot bath or a nap or an extra episode of that show.  (Note:  food bribes are not the best choice.)

 

Go play.

One Two Three Kick

A gazillion years ago when I was in high school, I had a friend who always said, “Kicking is a sign of affection.”  His point was not that we should go around kicking people (definitely not recommended!), whether we like them or not, but that someone who kicks us is not indifferent to us.  (Yes, people who can only express their feelings by hurting other people need to do some work on their stuff so they can become functional humans.)  Indifference can be more painful than outright dislike.

 

What does this have to do with working out?  Oh, right, I’m supposed to tell weird anecdotes that have a purpose.  A lot of people come to workouts wanting me to “kick their butts.”

 

Obviously, I do not literally comply.  However, what those folks are asking me to do is to care enough about them to help them work to their full potential, even if it is hard.  When I approach my clients with love, I will push them.  They will finish their workouts tired and sweaty.  And they will get stronger.  I do it because I care.

Healthy, all the way around

I am not a therapist.  It is beyond the scope of my practice to diagnose or treat illness, bodily or mental, of any kind.

 

I do, however, help people feel better, in body and mind.

 

Bodies like to move.  I help people move their bodies in ways that are healthy for them.  We push a little, but not too much.  Ideally, my clients end up good tired at the end.  I plan workouts that mix some cardio, some weight training, some balance work, and a bit of stretching, so we cover all the bases.  And I’m right there, the whole time, offering accountability, encouragement, or both.

 

The links between exercise and mental health are many.  Science has demonstrated that cardio exercise in particular lifts mood.  Just showing up for a workout and doing it can help people feel like they have accomplished at least one thing.  Then when clients begin to get physically stronger, somehow they also feel mentally stronger.

 

Bottom line is that working out is good for our whole selves.

 

Go play. 

Monday Workout: Sideways!

A lot of life runs front and back, but sometimes we need to go sideways, so this week we’re taking our usual step ups and turning them.  There are several ways to do this, but the one I like best involves stepping up sideways with the right foot, bringing the left foot up on to the step, then stepping down on the other side of the step with the right foot and bringing the left foot down; then step up with the left foot and continue on.  Three rounds.

 

side step ups	30
squats	20
Arnold press	10
woodchoppers	30
1 leg deadlift rows	20
pushups	10
(lunge) punches	30
skullcrushers	20
Russian twist	10

 

Four things

Things to do on a rest day:

 

1.     Go for a walk.  A relaxing one, not a death march.  Take a friend and chat, or take photos, or listen to music.

2.     Take a nap.

3.     Stretch a little.  This is not the day for super double extra hot yoga with weights.  Just some gentle movement to let the muscles lengthen and relax.

4.     Nothing.  It’s a rest day.  Rest!