Experiments 1

Recently, I did a little experiment on myself.  (OK, that’s almost always true.  I like to experiment.)  For a long time now, I have routinely worked out as one of the first things I do in the morning.  However, what with the dark mornings and various other stuff going on, getting up early enough to get the workout in before work and the rest of my responsibilities was proving challenging.  So I tried sleeping in a bit and doing the workout in the afternoon.

The thing about experiments is that no matter how they turn out, we learn stuff.  What I learned is that working out in the afternoon doesn’t work for me.  It just doesn’t.  I have ideas about why, but that really doesn’t make much difference.  The point is that I learned that I have the habits I do for the very good reason that they work, most of the time.

 

Changing the workout time was not the solution I was looking for.  But I would not have known that had I not tried.

 

What might you want to experiment with this week?

Monday Workout: More or Less

This workout has some options built in.  Want to make it more challenging?  Add a back lunge to the step ups.  Need things a little easier?  Sub in plain pushups for the shoulder tap ones.  Three rounds.

 

step ups	30
deadlifts	20
skullcrushers	10
suitcase swings	30
rows	20
shoulder tap pushups	10
woodchoppers	30
bench press	20
V sit press	20

 

Thursday List: 5

Need to troubleshoot?  Here are some good questions to ask.  (Alternatively, I am a wellness coach and you can hire me to help figure stuff out!)

 

1.     How is my sleep?  If we’re not sleeping, we can’t really expect anything else to go super well.  Both our bodies and our brains need sleep for proper function.

2.     What am I eating and drinking?  Despite my high school experience, it is not sustainable to run on Coke and donuts.  If our most frequent vegetable is French fries and we drink coffee by the pot, we might have an obvious culprit.  Even if we do generally eat pretty well, we may find that we’re not getting enough protein or we’re hitting the afternoon cookies a little too hard.

3.     What am I doing about my stress?  Yep:  I am assuming we have stress.  But if we have nurturing relationships, good practices like meditation, and time to relax, stress can be mitigated.  (Bonus points for activities that will help to dismantle the systemic sources of much of our stress.  Smashing the white supremacist cis-hetero imperialist capitalist patriarchy is good exercise, too.)

4.     Am I giving my body a break?  In addition to sleep, our bodies need recovery time.  We need rest days between workouts.  We need restorative practices like massage.  Yoga helps.

5.     When did I last have some fun?  Sometimes we just need to do something frivolous to restore our energy.

Troubleshooting 2

So if we are still stuck after we’ve checked that we are, in fact, doing what we say we are doing, we have to take a closer look at our routines to see how to adjust them to get back to making progress.

This is where all those wellness categories come into play because we are not just exercise machines, but human beings.  And, because we are humans and complicated, it might take a little while and a few experiments to figure out what is going to work.  (Yep:  we’re exercising our patience again, unfortunately.)

 

When I notice a client having a hard time with a workout, I start with two questions:  how are you sleeping?  and did you eat today?  Usually the answer to those questions reveals the issue.

 

It takes a bit of time to go through what’s happening in our sleep and diet and recovery and mental health, but it’s worth it.  That’s how we figure out how to make stuff better.

Troubleshooting 1

Sometimes we get stuck.  We have our healthy routines and we are ticking our boxes and yet we are not making the progress we think we should be making.  I’m going to talk about troubleshooting this kind of thing today and tomorrow.

Today we’re going to look at our performance with a slightly critical eye.  (Critical, in this instance, doesn’t mean that we’re going to be mean to ourselves—that never helps—but rather that we are going to evaluate what we are actually doing.)

 

Often when we stop making progress, it turns out that we’re not doing what we think we are doing.  We may have cut a few corners on our workouts or skimped on our sleep.  We may have declared that we needed a treat more often than we thought we were.

 

Sometimes all we need to do to reboot our progress is to notice what we are doing and align it more with what we think we are doing.  We might be losing because we’re cheating.  That’s okay.  We can fix it.

Monday Workout: Back to Back

This is a great workout for back strength.  Both the kettlebell swings and the good mornings work the whole back of the body.  The tap backs are not far behind (heh).  We need our back strength for the renegade rows and lateral raises as well!  Three rounds.

 

jacks	30
renegade row	20
lateral raise	10
kb alternate arm swing	30
kb hammer curl	20
kb halo	10
tap backs	30
good mornings	20
brains	20

Thursday List: 4

Here are more ways to build in intervals in our workouts:

 

1.     Add hills.  These can be real hills if we are walking/running/hiking/biking outside or pretend ones on the treadmill.

2.     Mix in a minute of cardio when weight training every so often.  This can be something as simple as jumping jacks or we can hop on the treadmill and run for a minute.

3.     Make it complicated.  We can amp up our usual lunges, say, by adding a bicep curl to overhead press.  Squats can acquire an extra leg lift to the side each time.

4.     Change the tempo.  Do most of the workout at an even tempo, but every few exercises make it faster before returning to normal.