Light!

Now that we are past the winter solstice, we are turning toward the light!  The world is literally growing brighter each day (at least for us folks in the northern hemisphere).  That means we have metaphorical momentum to burnish other parts of our lives.

Often when we go to yoga, our instructors invite us to choose an intention for the time we spend in class.  I am no yogi (more like Yogi Bear), but let’s choose to reflect on what we want to spiff up while we get our cardio done this week.  All that lovely rhythmic running and biking and striding and such provides an excellent space for clear thinking.

Maybe we want to eat foods that make us feel good in the larger sense.  Maybe we want to tune into what our bodies are telling us.  Maybe we just want a bikini.  Let’s figure out whatever it is that is going to make us feel like we can shine in the coming light of the world.

Monday Workout: Circuit with Renegades!

This week, we are applying what we learned last week:  renegade rows are fun and challenging!  Of course, we work all the body parts!  Three rounds!  Enjoy!

step up to press	30
squats	20
renegade rows	10
kb swings	30
kb twists	20
kb 8s	10
mountain climbers	30
lunges	20
ball bench press	10

Friday Book Report: Bright Air, Brilliant Mind

Sometimes it takes me longer than usual to read a book.  Gerald M. Edelman’s book Bright Air, Brilliant Fire: On the Matter of the Mind was worth the extra time.  The whole idea of the mind-body connection pervades our culture.  This book takes a stab at explaining how mind arose in our bodies.  It is not light reading, but people interested in biology, evolution, philosophy, linguistics, and (some) physics will find it rewarding.  Also, the writer manages to be both erudite and entertainingly snarky from time to time.

Baby, it's cold

When it is cold out, getting out of bed to work out seems crazy.  For some of us, it doesn’t even have to be cold out.  Here are some thoughts about how to make it work.

Consider the inside workout.  One of the big advantages of working out in a gym is the controlled environment.  It doesn’t rain in there, or snow.  Wind chill is not a factor.  Sure, the scenery might not be as inspiring (well, depending on who is working out nearby!), but it beats freezing to death.

Wear layers.  This is one of those pieces of advice that is useful in almost all circumstances because it works.  We may want to start our workout in a jacket and peel our way down as our bodies heat up.  Don’t forget a hat and gloves if those help!

Drink water.  Yes, this is another of those perennial recommendations.  When it is cold, we sometimes forget to hydrate.

Soak in water.  When we do brave the elements and return victorious homeward, we can treat ourselves to hot water to soothe our tired muscles and rewarm our bodies.

Rules and Suggestions

It’s a gift-giving season.  Some of us, naturally, think of fitness gifts to give to our loved ones.  I would like to offer one rule for fitness gifts and then five suggestions.

First, the One Rule of Fitness Gifts:  Do not give them to people who do not want fitness gifts.  There is nothing more passive aggressive than giving a treadmill to that sedentary relative who lives to binge watch cooking shows while scarfing popcorn.  It doesn’t help them.  It doesn’t show love.  It provokes shame and resentment.  Also, that relative may show a surprising burst of speed in jumping up to strangle us.

Now on to the suggestions:

1.     Workout clothes.  We all need them and we all like to look spiffy and feel comfortable working out.  This can include footwear.  Also consider specialized clothing for the skier, swimmer, or caber-tosser of your acquaintance.

2.     Gym bag.  Gym bags do eventually wear out.  Find a roomy one with enough pockets and space for shoes.

3.    Music.  Nothing is more motivating than music.  Headphones also count in this category.

4.     Fitness tracker.  Yeah, this one is more expensive.  No one really NEEDS a tracker, but trackers can be both motivating and fun.

5.     Company.  Go work out with that friend or relative.  Take a class together.  Go hike or swim or ice skate or ski or bike.  Everything is more fun with a buddy.

Stickie has a book!

Here in the Department of Shameless Self-Promotion, I have created a booklet from all the blog posts featuring the Amazing Stickie, the stick-figure fitness model.  Stickie demonstrates and I explain a variety of exercises for upper body, lower body, abdominals, and whole body/aerobic work.  My clients at Recess are getting copies for Christmas, but while supplies last, anyone else can have one (message me about coming by to pick one up or with an address for mailing!).

Monday Workout: 12 Days

It is that time again.  Once a year, need it or not, we do the 12 Days of Christmas workout, stolen fair and square from the amazing Michelle and slightly modified.  Here’s how it works:  we begin by doing one push press.  Then we do two goblet squats and one push press.  Next, three overhead presses, two goblet squats, and one push press, and so on through all twelve “days.”  We try to keep our rests between “days,” but really, any way we can survive this workout is totally fine.  And yes, I do know that we end up doing 42 burpees before it is over.  We are giving ourselves the gift of a fit Christmas, or, alternatively, an excuse to spike the eggnog.

1 push press

2 goblet squats

3 Overhead press

4 1 leg squats each leg

5 deadlifts

6 burpees

7 pushups

8 renegade rows

9 mountain climbers

10 jump lunges

11 kb swings

12 plyojacks