Category Archives: Fitness

Find a workout you love, and you’ll do it!

sword_pullDo you hate to work out? The thought of exercise sends you running to the store until it’s too late to work out? You  know that exercise is good for you … and you really, really meant to go for a run this morning, but the kids were naughty, the dog threw up …

Yes, exercise is good for you. It’s good for your heart, it helps bring down your stress level, you’ve even heard that it’s good for your brain (that part is true, too, by the way!). But you hate running and jumping.

That’s OK. The key is to find an exercise program that you enjoy. Do you like music? Do you love to dance? Terrific! There are loads of dance-based workouts available. You like music but still don’t like jumping around? There are even ballet-based workouts.

Do the martial arts intrigue you, but you don’t want to fight anyone? Me neither. There are some great martial arts-based exercise programs. Chances are if you check out a local Krav Maga studio, they’ll have a fitness-type class in their schedule. A serious workout with martial arts flair.

Do you like the idea of yoga, but not all the touchy-feely stuff? Call a few local yoga studios and chances are you’ll find the perfect class for you.

The point is, whatever your interests are, you’ll find a workout that you’ll love. Need suggestions? Contact me!

Don’t feel like working out?

self_0416Some days you just don’t feel it. Me too. You don’t feel like getting sweaty. You’re tired. Your legs are tired. You’d rather be reading. You’d rather be listening to music. You’d rather be playing with your dog. (I know, I advocate playing with your dog over almost anything else, but …) But working out is something I have to do at least 5 days a week. What tricks do I use?

First, if I’m feeling especially frumpy I put on my good workout clothes. Silly, right? Good workout clothes? Isn’t that a contradiction? Nope. If I feel like I look good doing those lunges, it makes it better. So, put on those leggings! Put on that body-hugging top that makes the most of what you’ve got! You’ll feel great, and more likely to do the workout. And if you look like that inspiring trainer you saw on Facebook, you may just get a better workout!

Next, promise yourself 8 minutes. Just start. 8 minutes is nothing! Then it’s 10 minutes, 15, 25 and then you’re done! It just takes 30 minutes a day. That’s it!

And if you don’t work out for yourself, do it for those around you! Yes, when you’re done, you’ll feel great. You’ll feel virtuous! But you’ll also be more patient. You’ll be nicer to those around you. You’ll have more time for the family. Work out for everyone else as well as yourself!

(That’s me feeling all virtuous!)

The body achieves what the mind believes

Your body can achieve what the mind believesThe body achieves what the mind believes. Strong stuff. How much is really in your mind? Can you achieve anything you believe?

I think you have to temper that with a short dose of reality. I know I’m never going to be a rock star. For one thing, I can’t carry a tune. Wait – that doesn’t stop a lot of “rock stars” I hear on the radio. For another, I don’t play the guitar. Hmmm, again, not a prerequisite. And, I’m 60 years old. Well, I guess stranger things have happened. I’ll have to work on a look.

But, really. The mind is incredibly powerful. Let’s think about something a little less esoteric. Say, my goal is to do 10 regular pushups. No girlie pushups on my knees. No – real pushups on my toes. And my starting point is that I can’t do any from my toes. No problem. Do 20 pushups on my knees. And 10 with one leg straight, the other knee on the floor. And switch to the other knee. The next day, I’ll do more, and try one pushup on my toes. The key is to practice every single day. Eventually I know I’ll get stronger and I’ll be able to reach my goal. And then I’ll make a new goal.

Are you bored?

100315_lungeAre you bored with your routine? Then it might be time to switch it up! I was doing one kind of workout for months. I enjoyed it, but I kept resisting going downstairs to push “play.” I found one excuse after another until there just wasn’t time to work out. And that led to bad eating habits, too. My portions got bigger, the foods were not as healthy. It was a downward spiral.

So I decided, “I’m an accountability coach. I should be able to figure this out!” I switched to a different workout program. And I started following the nutritional guidelines for that program. And 3 weeks later, I’ve lost 4 pounds and am not bored. I need more carbohydrates than this meal program allows, to be happy, so I’ll add more from time to time. I don’t snack, as a rule, so that’s a plus.

I don’t like this workout program as much as the one that I had been doing, and that could be a problem. It’s harder on my knees, and that’s another problem. But I’ll modify the moves that I feel are bad, and just keep pushing “play.” And then when I get bored, perhaps I’ll rediscover that first workout and stay motivated!

Some days are easier than others

No doubt about it – some days are easier than others. One day you’ll do a workout and it’s a piece of cake. A couple of weeks later, I’ll do the same workout – same time of day, same conditions – and it’s really, really hard! I don’t know why, that’s just the way it is. It’s always been that way for me.

And some days I can balance on one foot really well and can hold the position for quite a while. And the next day I can hardly hold it for 2 seconds! I don’t know why – that’s just the way it is. I get the same amount of sleep. My diet is about the same. I usually practice my balance at about the same time every day. The weather is about the same. No reason! And some days after a particular workout my knees are fine. And after I do that workout again, my knees are killing me! Nothing is different – everything is the same and yet my result is totally different. I’m still getting the same fitness benefit, I’m sure, but the immediate physical effect is different. If I ever figure out the reason for this, I’ll pass it along!

Why Exercise?

tango_triple_sd
Tango jumping

The Mayo Clinic will tell you all about the clinical benefits of exercise:
No. 1: Exercise controls weight – no secret there. The basic rule of weight loss is that if you use more calories than you take in, you’ll lose weight. Exercise boosts calorie usage. The harder you exercise, the more calories you burn. I like to eat, so I exercise!
No. 2: Exercise combats certain health conditions and diseases – Exercise can help lower your blood pressure and boosts good cholesterol (HDL). Blood flows more smoothly, decreasing the risk of heart disease. And regular physical activity can help prevent or manage many health concerns, like stroke, type 2 diabetes, depression, certain cancers, arthritis and can help prevent falls, which is a great concern to those of us over a certain age. (Mayo Clinic Staff, 2/5/14)
No. 3: Exercise boosts your mood – After a hard workout, I just feel better. I’m nicer to my family and coworkers, and I feel better knowing that I did something good for my body.
No. 4: Exercise boosts energy – Exercise increases endurance and muscle strength. So walking up a flight of stairs or vacuuming the den won’t make you winded.
No. 5: Exercise promotes better sleep – Regular exercise can help you fall asleep faster and deepen your sleep. But, make sure you get your workout in well before bedtime, otherwise you’ll be too energized to fall asleep.
No. 6: Exercise can be fun – Any continuing exercise is good for you. Just make sure that you enjoy your workout, otherwise you won’t stick with the program.

But I exercise because it helps me do what I want to. I’m able to wake up in the morning and run with my dogs, practice agility and obedience with them. When I exercise there’s less pain. And that’s a good thing!