Monday Workout: Busy!

This week we’re doing a shorter circuit.  We’ve got plenty of compound exercises to keep us busy and make us strong.  Four rounds.

 

1 min cardio
(lunge) punches	30
rows	20
Arnold press	10
burpees	10
clean and press	20
brains	10

The Amazing Stickie and Double Leg Kick

The Amazing Stickie is working on extension in her entire body today:  spine, shoulders, and hip flexors!  To do this, she is doing Double Leg Kick.

She begins lying on her belly with her face turned to one side and her hands clasped at her lower back.  From there, she bends her knees, flexes her feet, and pulses her heels toward her behind as if she were trying to kick herself in the butt.  Then she does a whole lot of things at once:  she turns her head back to a neutral position, she lifts her chest off the floor, she lifts her arms away from her back, stretching them toward her legs, and she extends her legs along the floor.  When she lowers back to the starting position, she turns her head to the other side to repeat.  She always does an even number of reps so she can do both sides the same number of times.

Captain Obvious says...

I’m putting on my Captain Obvious cape for this one:  doing the same thing over and over is boring.

Worse, it has diminishing returns.  Assuming that we’re all not as afraid of boredom as I am.

 

When we do the same workout, or the same kind of workout, every single time we hit the gym, it is, of course, easier.  There’s a reduced cognitive load.  In other words, we don’t have to think about what we’re doing.  Our bodies know what to do and they get on with it, brain optional.

 

The thing is, bodies are efficiency experts.  They don’t want to work hard unless we make them.  They’re always saving something in case we have to run away from a hippopotamus or something.

 

One way to get bodies to work harder is to give them something novel to do.  (No, not a novel to read.  That’s for AFTER the workout.)  Trying a new sport or a new piece of equipment or a new class or a new instructor wakes the brain up.  We have different challenges for our bodies to face.  Our bodies move differently in Zumba versus swimming.  At least I hope so.

 

We are going to like some kinds of moving more than others.  It is perfectly okay to have favorites.  We just need to throw ourselves a monkey wrench from time to time.

 

Go play.

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.