The Jerk Has a Point

Accountability is a great thing.  I can make up all kinds of fabulous goals while I am sitting there by myself.  We all can.  Pretty soon we’re floating on a cloud of perfection, basking in the sun of our intentions.  And then some jerk comes and asks us when we’re going to do the work to make it real.  Sigh.

The jerk has a point, though.  We have to put in the work to make our dreams.

 

Accountability comes in many forms.  Those of us who wear Wristy Overlords (that’s a fitness tracker or Apple Watch, y’all) have an accountability tool right there at the end of our arms.

 

If W.O.s are a little too passive-aggressive for our taste, we can get a friend to help us.  Choosing the right friend, however, is key.  First of all, we need to make sure that we’re not going to get mad at our friend for doing what we ask.  It is not cool to fly off the handle at them when they ask us, nicely, if we went for our walk today.  We also need to consider if the friend we’ve chosen will ask us.  We all have some wonderful friends who love us to death, but can’t possibly remember to check in about the workout on any regular basis.  Some of our friends will not be supportive of our goals and so should not be our accountability buddy; they’ll be telling us “supportive” stuff about how we’re just fine the way we are and so on, but not pushing us to do what we’ve decided we need to do.  It is often best to choose a friend who also wants to be held accountable so we can do it for each other.

 

Finally, we can hire somebody.  I am right there, through my clients’ workouts, holding them accountable to their goals.  Sometimes the fact that they pay me is what makes them show up (I hope to keep it fun enough and effective enough that that’s not the ONLY reason, but it is all right if it is.).

 

Need my help?

Monday Workout: Swing!

This week we’re doing two kinds of swinging, one with the kettle bell and one with a pair of dumbbells.  Notice how they feel slightly different!  Three rounds.

 

kb alternate arm swing	30
kb bottom up press	20
kb halo	10
split squat pulldown	30
flies	20
pushups	10
suitcase swing	30
bench press	20
pretty princesses	10

 

The Amazing Stickie and Leg Circles

The Amazing Stickie knows that synovial joints, like the ones in our hips, get their nutrition via motion.  She also knows that a stable pelvis is beneficial for all the things she likes to do in her copious spare time.  These are two reasons why she likes to do leg circles.

She starts lying on her back with one leg long and one leg extended up toward the ceiling.  (How high the leg is raised depends on the flexibility of one’s hamstrings!).  Then, keeping both sides of her pelvis evenly weighted on the ground, she circles the lifted leg across the midline of her body and around to the starting position.  She likes to do five circles in each direction before changing legs and doing the other side.

 

Stickie finds it surprisingly difficult to avoid shifting her pelvis from side to side as she makes the circles.

Happy...

I may have mentioned once or twice or several thousand times that I am not a fan of Valentine’s Day.  However, I will seize the opportunity to talk about how we show love to ourselves.  Hint:  it does not involve our own personal two pound box of chocolate, even if it is pretty and heart-shaped.

We’ve been conditioned not to love ourselves.  People who love themselves don’t necessarily need wrinkle-remover or expensive perfume (no shade thrown on those things if we are into them).  Anxiety sells.

 

Truth is, anxiety sells even in fitness.  A large proportion of the folks working out are doing it because they are worried.  Their partner might leave if they get fat.  They can’t afford to be ill, or injured.  They might look too old to get another job.  We all have anxieties.

 

Unfortunately, anxiety is also exhausting.  At a certain point, we can’t lift weights and anxiety, too.  We wear ourselves out and we surrender.

 

When we start by loving ourselves, we feel lighter.  In the same way that we want the best for our partner or child or parent, we want that for ourselves.  We are motivated to do the things that are good for us, even hard things that are good for us.  Sure, sometimes we want a chocolate treat, but we know we should just have a piece.  We find our satisfaction in healthy behavior.

 

Let’s go give our hearts some love in the gym today.

Ouch

One of the things that tends to derail our best workout plans and schedules is soreness.  This is where I put the disclaimers:  I am not a doctor, physical therapist, or other medical professional and so I do not diagnose or treat illness or actual injury.  If you are sore for more than a couple of days after a workout, consider consulting your health care provider.

That said, I do know a thing or two about soreness and things we can do to mitigate it, assuming we are not actually injured.  (I trust that we all know the difference between normal soreness and pain that means we’ve damaged something.)

 

First, let me say that ibuprofen is our friend, unless we have some reason why taking it is not good for us.  Its job is to reduce inflammation and that is exactly what our soreness is.  It is the best of the OTC pain medications for our purposes, but the other ones will do if we need to avoid ibuprofen specifically.

 

If our soreness involves swelling, ice can help bring that down.  Some people also find ice soothing.  I am not one of them, but I’m also not here to criticize.  When the soreness does not involve swelling, heat can be soothing.

 

A combination of rest and gentle movement can also be helpful.  Many of us, when we are sore, vow that we will never move again until it stops hurting, but it turns out that it will probably stop hurting sooner if we move a little.  Certainly we don’t want to go lift a bunch more heavy weights with our poor sore biceps, but taking a little walk and swinging the arms a little will do wonders.

 

If the budget permits, I also love massage.

 

What have I forgotten?  Best tips?

Monday Workout: Weight Bearing

The last set in this workout is all about weight bearing on the arms and core control.  It is all right to modify the plank jacks or renegade rows to the regular version as needed.  Three rounds.

 

woodchoppers	30
deadlifts	20
curls	10
squat heel lift	30
kickbacks	20
truck driver	10
plank jacks	30
renegade rows	20
plank	10

 

The Amazing Stickie and Corkscrew

The Amazing Stickie has, of course, amazing articulation of her spine and amazing abdominal strength.  Those of us who do not may opt for a different exercise; those of us with osteoporosis should definitely give this one a pass.

To begin, Stickie lies on her back with her legs toward the ceiling and her arms at her side.  She peels her spine up into the air, ending up in a position where she is looking at her own shins over her face.  From there, keeping her legs together, she circles them around and then peels her spine back down to the floor.  Then she repeats, circling the other direction.