Some weeks the right answer is to keep things simple. This is a pretty straight-ahead workout. Three rounds.
woodchoppers | 30 |
rows | 20 |
pushups | 10 |
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squat raise | 30 |
skullcrushers | 20 |
deadlift/1 leg deadlift | 10 |
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suitcase swings | 30 |
curls | 20 |
pretty princesses | 10 |
Working out is a team sport. Here are some possible members (besides ourselves, of course!) for our teams:
1. Our doctor. Doctors provide data about lots of health markers for us and fix us when we are broken.
2. Our trainer or coach. These folks help us figure out what to do with our bodies and help keep us safe while we do it. They watch our form and encourage us to keep showing up.
3. Our chiropractor. Adjustments can, for some people, make the difference between suffering and comfort.
4. Our massage therapist. They work magic on our sore bits.
5. Our nutritionist. They know how to feed us better than we do ourselves.
6. Our physical therapist. When we need to come back from injury, they help us do it safely.
7. Our cheering squad and workout buddies. These are the folks who want us to succeed.
Who’s on your team?
I’m working my way through the book The Artist’s Way by Julia Cameron, not for the first time, but this time I’m doing it with a group. In our meeting last week, we were talking about habits, both good and bad.
We don’t have bad habits because we’re bad people, or because we’re lazy or stupid. We have bad habits because we get something out of them. For example, when we have a bad habit of skipping workouts to lie on the couch and watch cartoons, it is not because we don’t know that working out is good for us. It is not that we’re lazy bums.
What it IS could be a lot of things. It could be that we’re actually just needing rest. It could be that we are afraid that we might be capable of change and that might be the first domino in a whole concatenation of them and we’ll have to deal with everything from our loser partner to our childhood trauma to cleaning out the vegetable drawer in the fridge. Or something else entirely.
Spending a little time analyzing why we don’t want to work out and figuring out ways to make working out work better for us is useful. But we don’t have to put it into practice until Scooby Doo unmasks the bad guys.
Welcome to the day after the picnic or barbecue. I hope it was fun and fabulous. And now I hope that, whatever it is that happened yesterday, we forget it today.
But wait! There was ice cream and pie and popsicles and beer and cheeseburgers and Grandma’s famous potato salad and and and. I don’t care. It was a holiday and maybe we made good choices and maybe we didn’t. That was yesterday.
Today we are about treating our bodies with love. We are not working out to “pay” for what we did yesterday. Working out is good for our bodies. It is not a punishment.
Let’s move and be happy today.
We have a new exercise for our cores today! The V-sit press works the core in multiple ways. Begin sitting just behind the sit bones with the spine leaning slightly backward and the legs lifted so that the body makes a V (if necessary, it is ok to bend the knees). Hold a dumbbell in one hand at the shoulder and extend the other arm out toward the knees. Lift the dumbbell overhead and lower it. That’s one rep. Repeat until five reps are done and then do the other side. Three rounds.
step ups | 30 |
flies | 20 |
v-sit press | 10 |
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jacks | 30 |
bench press | 20 |
1 leg squats | 10 |
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(jump) lunges | 30 |
rows | 20 |
Russian twist | 10 |
Time for a mid-year check-in! Remember those goals from back in January? Here are five things to consider as we go into the second half of the year:
1. Sleep. Are we getting 8 hours? 7? 4 ½? Enough sleep is essential to our health and fitness goals.
2. Food. Are we choosing nutrient-dense foods that satisfy our bodies and feed our souls? Are we getting enough veggies? Enough water?
3. Cardio. When was the last time we got breathless? Are we doing it consistently?
4. Strength. We want strong bones, enthusiastic metabolisms, and lean bodies, so we need to do our lifting.
5. Fun. If we’ve been doing the same things every week since January, we’re probably really bored. It might be time to mix things up a bit.
Go play.
I think, by now, we’ve all heard about the benefits of cross-training. We hear about synergies and improved performance and yada yada. Here’s an underreported one: it lets us rest stuff that hurts.
I love biking, but if I do too much of it, hip pain will keep me from sleeping. If I mix in some yoga or swimming or pickleball (my new obsession!), I use my body differently, I still get to work out, and I don’t suffer so much. (Maybe everyone is tired about hearing about what I do, but I am the most convenient example, and I experiment on myself!)
In a pain workshop I attended recently, I learned some of the underlying reasons why cross-training helps. The short version is that movement reduces pain. We don’t necessarily need or want to move whatever part that hurts, but moving other parts of the body reduces pain everywhere. This is why it is a good idea to go for a walk at least on the day after that intense workout in the gym.
Try it out and report back!
