Change

I’m apparently feeling like Captain Obvious again today, but sometimes that’s useful.  Here’s your news flash:  if your workout isn’t changing, it’s not working.

 

All right, now that I’ve got the obvious bit out of the way, I’ll return to my usual nuance to add some detail to that statement.

 

Two things happen while we work out:  we get stronger and we get older.  Depending on which one is happening more, our workout needs to adjust to match it.  Most of the time, I think, we get stronger faster than we get older, so in general our workouts should involve heavier weights over time.

 

That said, getting older is still happening.  We may discover that we need to work out smarter and not harder, choosing fewer exercises (with those heavier weights because we are still getting stronger) so as to keep our recovery time manageable.

 

The bottom line is:  if your workout is exactly the same as it was five years ago, something is wrong.  I’m happy to help with an update. 

Monday Workout: Not Fancy

 

I’m not feeling fancy this week, so this workout just gets the job done.  Three rounds.

 

woodchoppers	30
bench press	20
Arnold press	10
squat to leg lift	30
rows	20
kickbacks	10
suitcase swings	30
flies	20
Russian twists	10

Five

(I am not a dietician or a nutritionist.  I have, however, studied fitness nutrition and it is within the scope of my practice to make general recommendations about food.  However, there are more expert experts out there and anyone with deeper needs can and should consult them!)

 

We know when we don’t feel great.  Sometimes we don’t know why.  Here are five food culprits that might be contributing to our malaise.

 

1.     Alcohol.  No, I’m not here to take away your weekly beer or that special glass of wine.  I’m just suggesting that we notice how it affects our sleep and our energy levels.  Those of us who may be menopausal might discover that we have more hot flashes when we drink.  Just think about it.

2.     Water.  This one is where we can, most of us, increase our intake to feel better.  Dehydrated people are grumpy people.

3.     Caffeine.  I know it is easier to get caffeine than sleep, but it’s worth the effort to get the sleep.  Really.

4.     Dairy.  As we get older, many of us find that digesting dairy products is not as easy as it used to be.  Plant-based substitutes may make things more comfortable.

5.     Sugar.  Empty calories.  Inflammatory.  Addictive.  Tasty, but is it worth it?

But why?

Most of us have a pretty good idea about what our less-perfect habits are.  We have that nagging little voice somewhere that keeps suggesting we might want to dust off the weights, or find our running shoes, or reconsider that second piece of pie.  Our problem is not knowing what we should do; it’s doing it.

 

While my clients are working out with me, they don’t have to find motivation.  That’s my job.  (And, really, most of my motivational skill comes from having that Mom Look.)  Sadly, fitness does not happen in a single session, or even a couple of sessions a week.  People who want to make progress need to work out when they are not with me.

 

What motivates people to do their workouts?  Depends on the person.  Some people want to look cute.  Some want to climb mountains.  Some just want to feel better when they wake up in the morning.  The other part of my motivational skill comes from having lots of ideas about where folks can find the right levers to push to get themselves to work out on their own.

 

(This is the part where I pause and strongly suggest that all of us choose positive motivations rather than negative ones.  Shame is not good for us.  Exercise is not a punishment for bad behavior.  In the long run, treating ourselves with love is a much better plan.)

 

So:  I’m here.  I have ideas.  Hit me up.

Feedback

I love food.  I also love movement.  This is good, because healthy people need to eat and exercise.

 

Like all loves, we need to avoid obsessive love of either food or exercise.  We can’t out-exercise poor eating habits and no amount of correct eating can make us fit without getting off the couch occasionally.

 

The good news is that our bodies like to give us feedback.  We do have to listen to them, though, to get the messages.  Sometimes the messages are obvious, like the day after we helped a friend move and our muscles hate us—we overdid it.  Similarly, the day after too much birthday cake, we know we have made a mistake. 

 

Other times, the messages are more subtle.  We’re a little crabby and it’s because our guts aren’t as fond of dairy as they used to be, or we’re kind of stiff and we realize it has been a few days since we remembered to stretch after our workouts.

 

Tune in.  Practice listening to the body and see what happens.

Monday Workout: Go for it

This week we’re doing a pretty straight-ahead workout.  Plenty of compound exercises to burn calories, build muscle, and increase heart rate.  Three rounds.

 

1 leg step ups with weights	30
renegade rows	20
pushups	10
jacks	30
bench press	20
curl	10
(lunge) punches	30
Arnold press	20
brains	10

 

Four Things

Sometimes workouts are not as fun as they could be.  Here are four things to make them more fun:

 

1.     Bring a friend.  Having someone to talk to or suffer alongside helps a lot.

2.     Turn up the tunes.  Loud music drowns out the screaming of muscles, too.

3.     Get silly.  Wear the crazy shirt or the weird hat.

4.     If all else fails and you STILL hate the workout, please try a different one.  There are so many out there!  Keep experimenting!