The Amazing Stickie and Single Leg Deadlifts

The Amazing Stickie knows that working on balance is important as she gets older.  One of her favorite balance exercises is the single leg deadlift.  She begins standing on both feet with good posture.  In the picture, Stickie has her hands on her hips, but sometimes she puts her arms out to the side like airplane wings, or, if she wants more challenge, she puts them overhead.  She then transfers her weight to one foot, moving her torso and her non-standing-leg as if they were one piece until they are parallel with the floor.  Then she returns to the starting position.  Five or ten reps on a side make a good set.  It is more challenging to switch legs on each rep rather than doing one side and then the other.

Strength Training 101

Yesterday I wrote about starting with cardio.  Once we have a cardio base and an exercise habit in place, it’s time to get into our weight training.

 

Weight training is where the real changes start to happen in our bodies.  We shift our body composition away from fat and toward lean body mass.  We get stronger (of course!) and look better.  We burn a lot more calories, both while we work out and in our daily lives.  On a mental level, we also find that we feel empowered.

 

Just like with cardio, we want to start small with our weight training goals.  One weekly session that we commit to is better than two or three that we flake on.  Most of us end up with two or three sessions per week, but how many and how long depend on what our goals are.

 

While we are building the habit of lifting weights, we also want to build up our endurance.  That means we use pretty light weights and do lots of reps, about 12 to 20.  We want to make sure we do exercises for our upper body, our lower body, and our core.

 

Once our habit is built, we can, of course, continue with an endurance program, increasing the weights we lift as we get stronger.  However, we may want to work on other goals.  If we want to build big muscles, we shift our workouts to lifting heavier weights and sets of about 8 to 10 reps, making sure that the weight is heavy enough that it is hard to complete that last rep.  The fancy word for making big muscles is hypertrophy.

 

Others of us may want to lift the most weight.  In this kind of workout, after our warm-up, we lift progressively heavier weights in sets of about 5 reps until we get to the point where we can only do a single rep.  This is called the one-rep max.

 

Still not sure what to do or where to start?  Ask me! 

Cardio 101

Here we are in the new year, ready to be new people (maybe).  In fitness, that probably starts with some cardio.  I pretty much always tell folks to begin with cardio.  The benefits of cardio training in itself are many, as I keep repeating:  improved mood, better brain function, greater heart health, and the like. 

For people just starting (or re-starting) their fitness journey, cardio is a good first step for additional reasons.  First, cardio is super easily available and doesn’t have to use equipment.  Nearly all of us can go for a walk.  Because of the aforementioned mood benefits, building a cardio habit tends to be slightly easier for most of us.  When something makes us feel good, we tend to do it again.  Our very first goal on our fitness journey is building a fitness habit and we start with the simple stuff.  Finally, building up a cardio fitness base will allow us to progress faster when we get to the weight training portion of the show.

 

Now that we’ve explored why, let’s talk how.  I believe in making ridiculously easy goals and meeting them, so I suggest committing to a five minute walk seven days for a week.  We can all find five minutes, so there is really no excuse.  It is all right to do a little bit more, but here’s the deal:  we’re committing for all seven days.  We don’t get to do a 35 minute walk on the first day and call it done.  The point is to build the habit.

 

Eventually, we work ourselves up to doing a total of 150 minutes of cardio a week.  That’s the recommendation for Americans.  That works out to five 30 minute sessions a week.  However, I personally believe that to keep our habits in place we need to do something every day.  A rest day is just a day with a significantly less intense workout in it.

 

We will notice, as we go along, that things that used to be really hard get easier.  Our bodies change in response to challenge, so when what we are doing gets easy, we need to make it harder.  We have choices about how to do that.  We can, with cardio, do it for more time, do it faster, or choose a harder route (e.g., with hills or intervals).  (Note:  if swimming is your cardio of choice, it is very hard to find hills.)  What we want to ensure is that we work hard enough that we can still carry on a conversation (again, probably not while swimming), but singing is not manageable.

 

Make sense?  If not, ask me!

Monday Workout: New Year!

Welcome to the new year!  We’re starting off with work on balance, cardio, and strength!  Three rounds.

 

woodchoppers	30
bench press	20
truck driver	10
1 arm clean and press	30
1 leg squats	20
curls	10
jacks	30
flies	20
pretty princesses	10

 

The Amazing Stickie and V-Sit Presses

The Amazing Stickie is working both her abdominals and her upper body today by doing V-sit presses.  She begins sitting on the floor with her legs out in front of her.  Then she leans back so that she is resting just behind her sit bones, lifting her legs so that her thighs make a V-shape with her back.  In the picture, Stickie has her knees bent and her shins parallel to the floor; people who want even more challenge can straighten their knees.  She holds a dumbbell in one hand at shoulder level and then raises it straight up in the air before lowering it back to her shoulder.  Stickie stays in the V-sit position the whole time.  Five reps on a side is a good number.

Tantrums are ok

When my kids were small, they sometimes struggled with what parents at the time (and maybe still?) called transitions.  The change from home to playgroup, or from playgroup to preschool, or even home to grandparents’ houses and back could be accompanied with wailing and gnashing of teeth.  I have said before that the world is pretty much entirely populated with toddlers, some of us better disguised than others.  We all struggle with transition and change.

 

As we contemplate the year to come and the good and necessary changes we want to make, we may find our excitement tempered by anxiety or fear.  Then when we get to doing the work of change, we may discover that we still have a tantrum or two left in us.  This is natural and fine.  We like routines.  We like the comfort of the usual.  Adapting to a new schedule or a new activity takes energy and fortitude.

 

We need to be kind but firm with our inner toddler.  We can say to ourselves that it is all right not to like the new thing we have to do, but we still have to do it.  We can bribe ourselves with treats (like a nap!).  We can patiently explain that this is for our own good.  Eventually, the kicking and screaming will stop and we will adjust.

 

Again:  I’m still here to help.

What do we want?

The year is winding down, which means that many of us are feeling reflective.  Either that, or we’re still digesting all the treats from the holidays.  In any case, now that all the gifts are opened, we have a moment to take stock.

 

What do we want in 2023?

 

There are as many answers to that question as there are people, and maybe more, since we’re allowed to want more than one thing.  As we consider this question in light of our health and fitness, I encourage everyone to tell the truth.

 

I think it is safe to say that all of us want to be healthy.  Not all of us want to do the things that will move us toward greater health and fitness.  A good first goal is to want to make changes.  Recognizing that we’re not ready yet allows us to explore the idea of getting fit and healthy (however we choose to define those words) without forcing ourselves into unpleasant situations.

 

If we are ready to do the things that make us healthy and fit, we need to ask ourselves why we want those things.  It may seem obvious, but it really isn’t.  Some of us want to ensure that we live independently as long as possible.  Some of us have mountains we want to climb.  Some of us just want to get to the top of the stairs without being out of breath.  Others really want to look cute at the high school reunion.  The reasons behind our desire for health and fitness are the motivation we need to do the sometimes hard business of getting there.

 

And I am here to help.