I am a list maker. I love it. It gets me high. Crossing things off the list? Fuggetaboutit - it's like a hit of cocaine. I have a binder full of workout routines from the years, with quarterly, monthly, and weekly cycles planned down to the fine details. I knew exactly when I would be in a muscle building phase, when I would change to a slimming phase before a fitness competition, and when I would be in transition before starting it all over again.
And then I fell in love. He would cook stuff for me that wasn't in the meal plan. He would take me to places where meat was slathered in butter and covered in cream, and we would order wine and dessert to boot. My schedule was no longer completely my own, and the fireworks of early love were punctuated with irritation at the interruption to my utterly micromanaged and selfish regimen.
Then came babies! Pregnancy changed my body and mind so completely, I could barely recognize myself. I couldn't eat or exercise what was dictated on paper any longer; another being had taken over my body and was demanding that I eat more, barf more, and rest more. An almost complete annihilation of The Grand Workout Schedule followed.
Mind you, I worked in a fitness setting of some kind this entire time, so I was still incredibly active, but I learned to just roll with each day. Now that I am staying at home with kids, I still keep a loose idea of what I want in my head, but now it isn't World War III when I need to change my rest day, lift legs instead of arms, or work out late at night instead of in the morning.
Here is my loose schedule for the average week:
Day 1 - Lift - legs, emphasis squats/push
Day 2 - Lift, upper body, emphasis chest and biceps
Day 3 - REST
Day 4 - Run
Day 5 - Lift, upper body, emphasis back and triceps
Day 6 - REST
Day 7 - Run or bike
I don't fuss about what day of the week "Day 1" is, because it changes each time I restart the cycle. I don't even necessarily start with legs, I just know I want to tackle each major muscle group that week with weights, and get in cardio of some kind twice. I only do the cardio twice right now because I am trying to build up muscle. We have a long visit with family coming up, and I am anticipating interruptions to my schedule, so I am planning ahead. My body tends to lose mass when I am not regularly lifting, so I build whenever I can.
On our family trip (which will last 4-5 weeks), I would like to try for this modified schedule:
Day 1 - Circuit on TRX
Day 2 - Run
Day 3 - REST
Day 4 - Circuit on TRX
Day 5 - Run
Day 6 - REST
Day 7 - Yoga/Pilates or REST
Allowing for 3 rest days gives me flexibility while still allowing me to maintain my gains during our trip. I won't have access to weights or a gym, but the TRX fits in a small backpack, and you better believe my beloved jogging stroller is coming across the country with us! That way, I don't have to rely on people being available to watch the kiddos while I exercise. I am eliminating barriers and excuses to exercise while I travel.
What about weight loss? I personally have a small frame and high metabolism naturally, so between extended breastfeeding, a natural tendency to be hyper, and weight lifting, I have more trouble keeping weight on than losing it. However, when I am about 6 months postpartum and looking to shed excess pregnancy weight, I schedule myself this way:
Day 1 - Cardio
Day 2 - Full Body Circuit plus 15 mins cardio
Day 3 - REST
Day 4 - Cardio
Day 5 - Full Body Circuit plus 15 min cardio
Day 6 - REST
Day 7 - Cardio and extended stretch/Yoga
Before I got my jogging stroller, I had to make due creating cardio routines in my home. My ottoman became my step aerobics tool, and I did everything from jogging in place to burpees for 20-30 sec at a time to squeeze in a heart-pumping workout and stimulate weight loss. In addition to my full cardio days, I would always add in a little aerobic work at the end of my circuit workouts for an extra burn. This might be 5 sets of 10 burpees, dragging my kids back and forth through the hall on a blanket, or doing jump squats and step ups. I will be sharing workouts like this on my private Facebook page, so stay tuned!
I will stick with one of these loose schedules for a month or two before changing it up. I can feel when mental or physical boredom is approaching, so I will make little tweaks to keep it interesting. For example, I may emphasize unilateral exercises one week, where I do things like single leg squats, one-arm rows, etc. Another week, I might see how many exercises I can do using my foam roller or ball. And when I just need to reboot, I might spend a week or two getting back to Yoga and reassessing my imbalances and posture issues before diving back into the weights. It is this fluid, organic approach that keeps my routine fresh and leaves no room for boredom. It also allows for life's natural interruptions and keeps me from killing my loved ones when they keep me from getting in my workout. I simply call it one of my rest days and get back up the next day.
Whether you write it down, chisel it into granite, or keep it in your head, get up and plan on doing SOMETHING more days than you do NOTHING this week and see how it works for you! It doesn't have to be complicated. As my old drum instructor loved to tell me: "K.I.S.S., or Keep It Simple, Stupid!".
Friday, May 27, 2016
Thursday, May 26, 2016
This is how ME do it.
Let's talk about mental toughness. It isn't "one weird trick", particular exercises, or particular food combinations that are going get you to your goals. Getting off your butt when you don't want to - which may be every day - and moving instead of moping is going to get you there.
How do you develop this toughness? How to mentally shake yourself out of a couch coma and into a pair of running shoes? Just freaking do it. And then do it again and again and again until it is routine. That's it. Not easy to be sure, but I will give you a peek into my twisted mind and you can see how I do it.
I power through the crap days on purpose. I do this to build mental toughness and self efficacy, which is kind of like a mental scrapbook full of positive memories. The days you pulled through even when the going was tough. You draw upon those memories to build up your next ones. You simply start by working out on a day you don't feel like it (hey, how about TODAY?!), or choosing a particularly vigorous workout when you are a little tired. Me? I pull memories from marching band, swim coaching, track, rock climbing, past workouts, and childbirth to fuel me. I have a pretty hefty scrapbook, so it is easy to open a page and get motivated, or at least to mentally dash myself with cold water and internally mutter, "get going, you pansy good-for-nothing!".
Today, I went hill running (ok, every run in Memphis is gonna be a hill run and I am resigning myself to this) pushing a 53lb kid and a 30lb kid in our awesome jogger stroller. I was running on 4 hours of sleep and just started my period. I am allergic to ibuprofen, so the first couple of days are rough. It was 90 degrees, 1,000% humidity, and 60% chance of rain.
Everyone had eaten breakfast, so before I could talk myself out of it, "wait and see" about the weather, or think of all the chores I had to do around the house, I just grabbed everyone's shoes and we were out the door. OK, I also packed cheese sticks and bottles of water to keep my little ravening wolves from fussing during their stroller captivity. But then - badaboom! - we were off and down the road.
Once you are committed, it is easier to just keep going. Not that pushing 100lbs up and over rolling hills is a picnic, but it would have been ridiculous to stop once I had everything in motion. The next key is my running route; I simply can't do a logical loop in my neighborhood, so I have to go in a line and then turn around to come back. I can get 15-20 minutes away from home before I start thinking about coming back. The beauty of it is I can't get a cab back home - I MUST run or at least walk back. I have no choice but to see it through.
But what about working out at home? It is so easy to get distracted and quit, even after you have committed. Because the kids have neeeeeeeeds. So many needs. And the laundry. And bills. But you know what? Mama needs this time or she is going to throttle you all. No, no, not really - but SERIOUSLY LET ME WORK OUT OR EVERYONE AND EVERYTHING WILL SUFFER.
I won't lie to you - I pop my 4yo in front of some kind of screen or in a pile of books, and my 18mo old in a high chair or other kid-friendly restraining device with snacks or toys and I do my thang. I don't address needs that aren't at emergency level or above. I barely tolerate talking. I have been known to ignore certain kinds of crying. I may actually turn up the volume of my music when I hear whining. My kids know I love them and they are used to my daily indulgence (we are talking 20-40 mins at most here) so they really don't get upset. I am so much happier and better able to handle the demands of the day after I do this. I am also a nicer wife if I am able to work out before my husband gets home. If I don't, I still get my escape, but it is usually after dinner and I am way more sluggish (I did Yoga after sliders and beer the other night.....burp!), plus most kids are a little wacko at bed time, and daddy doesn't need to face that alone every night!
Most days, I consider changing my workout to make it easier, putting it off to a later time, or skipping it altogether. Yes, ME. I am only human, and as humans we seek to avoid discomfort. Working out is uncomfortable, sweaty work, but it must be done if you wish to achieve anything. I don't care that you don't want to. You tell your kids to eat the food that is on their plate, behave politely in public, buckle their seatbelts, brush their teeth, etc. These are non-negotiables that must happen, regardless of whether they feel up to it that day. Likewise we must hold ourselves accountable and do what must be done.
The dishes, the need for attention by your littles, the laundry - they will be with you always. But the window to workout this day - THIS ONE DAY that you will never get back - that is all you have. Stop letting those days slip by because of excuses and mental laxity. As one of my TRX instructor trainers so eloquently put it: "It's exercise. HTFU (harden the....well, you get it)".
How do you develop this toughness? How to mentally shake yourself out of a couch coma and into a pair of running shoes? Just freaking do it. And then do it again and again and again until it is routine. That's it. Not easy to be sure, but I will give you a peek into my twisted mind and you can see how I do it.
I power through the crap days on purpose. I do this to build mental toughness and self efficacy, which is kind of like a mental scrapbook full of positive memories. The days you pulled through even when the going was tough. You draw upon those memories to build up your next ones. You simply start by working out on a day you don't feel like it (hey, how about TODAY?!), or choosing a particularly vigorous workout when you are a little tired. Me? I pull memories from marching band, swim coaching, track, rock climbing, past workouts, and childbirth to fuel me. I have a pretty hefty scrapbook, so it is easy to open a page and get motivated, or at least to mentally dash myself with cold water and internally mutter, "get going, you pansy good-for-nothing!".
Today, I went hill running (ok, every run in Memphis is gonna be a hill run and I am resigning myself to this) pushing a 53lb kid and a 30lb kid in our awesome jogger stroller. I was running on 4 hours of sleep and just started my period. I am allergic to ibuprofen, so the first couple of days are rough. It was 90 degrees, 1,000% humidity, and 60% chance of rain.
Everyone had eaten breakfast, so before I could talk myself out of it, "wait and see" about the weather, or think of all the chores I had to do around the house, I just grabbed everyone's shoes and we were out the door. OK, I also packed cheese sticks and bottles of water to keep my little ravening wolves from fussing during their stroller captivity. But then - badaboom! - we were off and down the road.
Once you are committed, it is easier to just keep going. Not that pushing 100lbs up and over rolling hills is a picnic, but it would have been ridiculous to stop once I had everything in motion. The next key is my running route; I simply can't do a logical loop in my neighborhood, so I have to go in a line and then turn around to come back. I can get 15-20 minutes away from home before I start thinking about coming back. The beauty of it is I can't get a cab back home - I MUST run or at least walk back. I have no choice but to see it through.
But what about working out at home? It is so easy to get distracted and quit, even after you have committed. Because the kids have neeeeeeeeds. So many needs. And the laundry. And bills. But you know what? Mama needs this time or she is going to throttle you all. No, no, not really - but SERIOUSLY LET ME WORK OUT OR EVERYONE AND EVERYTHING WILL SUFFER.
I won't lie to you - I pop my 4yo in front of some kind of screen or in a pile of books, and my 18mo old in a high chair or other kid-friendly restraining device with snacks or toys and I do my thang. I don't address needs that aren't at emergency level or above. I barely tolerate talking. I have been known to ignore certain kinds of crying. I may actually turn up the volume of my music when I hear whining. My kids know I love them and they are used to my daily indulgence (we are talking 20-40 mins at most here) so they really don't get upset. I am so much happier and better able to handle the demands of the day after I do this. I am also a nicer wife if I am able to work out before my husband gets home. If I don't, I still get my escape, but it is usually after dinner and I am way more sluggish (I did Yoga after sliders and beer the other night.....burp!), plus most kids are a little wacko at bed time, and daddy doesn't need to face that alone every night!
Most days, I consider changing my workout to make it easier, putting it off to a later time, or skipping it altogether. Yes, ME. I am only human, and as humans we seek to avoid discomfort. Working out is uncomfortable, sweaty work, but it must be done if you wish to achieve anything. I don't care that you don't want to. You tell your kids to eat the food that is on their plate, behave politely in public, buckle their seatbelts, brush their teeth, etc. These are non-negotiables that must happen, regardless of whether they feel up to it that day. Likewise we must hold ourselves accountable and do what must be done.
The dishes, the need for attention by your littles, the laundry - they will be with you always. But the window to workout this day - THIS ONE DAY that you will never get back - that is all you have. Stop letting those days slip by because of excuses and mental laxity. As one of my TRX instructor trainers so eloquently put it: "It's exercise. HTFU (harden the....well, you get it)".
About Moi
I am so excited to be applying my fitness knowledge and experience to this new endeavor! And I am thrilled to have some friends along for the ride. We are going to have a blast.
ABOUT ME:
I am not a natural athlete. No, really! I spent my childhood drawing, dreaming, playing computer games, reading comic books, and play acting all kinds of characters and scenes. I really think theatre - no a youth spent in organized sports - has prepared me best for this particular endeavor!
My mom is the athlete. She was born with muscles, and is a natural at any sport she tries. From volleyball to racquetball to gymnastics to power lifting, she is a powerful, graceful performer and she picks up new activities easily. As a kid, she pushed me to stay active with her, but never put me down for not being interested in sports. As I reached puberty, I became more and more body aware. I saw my skinny, boyish figure growing in uncomfortable ways and it was unsettling. I wanted to be in control of the final shape my body took, just as I controlled the shape of the people I drew, or the personalities of characters I performed. Luckily I lived with an athlete, and my dear mama gave me a basic program to follow. It kept my anxiety at bay and began to teach me that pain - with a purpose - is a good thing.
Lifting weights was a huge confidence booster. I had a really rough time in junior high with peer rejection and bullying, and growing a little muscle and trying new activities (like junior lifeguarding) introduced me to new strengths and new people with whom I could find support. Because I never had experience in youth sports, I was slower to learn and adapt, so I developed empathy as an instructor for those with similar challenges. I had to try, try, and try things again, and in the process I developed some weird but effective techniques and cues for swimming, lifting, and the rest!
I got pretty gung-ho with running by my junior year of high school, and along with a strict eating regimen and addictive personality, I developed exercise anorexia. When I got down to 96lbs, people started getting worried, but it was my future husband who gradually set me straight. I don't think he even realized what was going on; he simply cooked and ate delicious food with gusto, and after a while I couldn't help but imitate him! Falling in love certainly helped me relax.
In addition to having body issues, I also collected a slew of soft tissue and related injuries from overtraining. It was a hard lesson, but developing amenorrhea, elevated resting heart rate, excess synovial fluid in my knees, cartilage degeneration, tendinitis in like EVERY joint, back sprain and strain, a dislocated shoulder and a hernia actually helped me to develop routines that were effective but not injurious to the body.
I chose to study fitness so that I could direct my passion in a healthy manner. I also like criticizing people and yelling at them (just ask my loved ones), so personal training was a no-brainer. The knowledge I gained in college was eye opening. I learned that exercise isn't just about sets, reps, and weight. It is about activating different fuel systems and hormone cascades to create desired adaptations over time. It is about fueling your body with energy for activity, but not obsessing over how clean or dark or fancy your carbs are. Oh, can I just go ahead and say I LOVE carbohydrates and you will NEVER read a post where I denigrate them? They are a freaking macronutrient group and our bodies' preferred fuel source. It may be fashionable from time to time to hate carbs, but it doesn't change the fact that sugars are found in our foods, they are yummy, and we need them. There.
I have been working in a fitness setting of some kind since I was 16, so I can sound like a fancy pants and say, "I have been in the fitness industry for over a decade", and you can be impressed and throw your money at me. Strangely, I never could have seen myself here as a kid, but it seems to be where I fit into this world best. Sure, I don't fit the mold exactly, but that makes me special.
Staying at home with my kids these last two years has been an immense blessing. Watching their antics and molding their little minds all day is the most exhausting, frightening, and rewarding work I have ever done. But I miss fitness. I joined Jamberry and I have LOVED exploring the feminine side of me that I honestly didn't think existed, but in the back of my mind I always wanted to keep sharing exercise with people somehow. So here I am! Blogging, vlogging (?), and generally annoying you into getting off your arse! Because I love you. You're welcome.
ABOUT ME:
I am not a natural athlete. No, really! I spent my childhood drawing, dreaming, playing computer games, reading comic books, and play acting all kinds of characters and scenes. I really think theatre - no a youth spent in organized sports - has prepared me best for this particular endeavor!
My mom is the athlete. She was born with muscles, and is a natural at any sport she tries. From volleyball to racquetball to gymnastics to power lifting, she is a powerful, graceful performer and she picks up new activities easily. As a kid, she pushed me to stay active with her, but never put me down for not being interested in sports. As I reached puberty, I became more and more body aware. I saw my skinny, boyish figure growing in uncomfortable ways and it was unsettling. I wanted to be in control of the final shape my body took, just as I controlled the shape of the people I drew, or the personalities of characters I performed. Luckily I lived with an athlete, and my dear mama gave me a basic program to follow. It kept my anxiety at bay and began to teach me that pain - with a purpose - is a good thing.
Lifting weights was a huge confidence booster. I had a really rough time in junior high with peer rejection and bullying, and growing a little muscle and trying new activities (like junior lifeguarding) introduced me to new strengths and new people with whom I could find support. Because I never had experience in youth sports, I was slower to learn and adapt, so I developed empathy as an instructor for those with similar challenges. I had to try, try, and try things again, and in the process I developed some weird but effective techniques and cues for swimming, lifting, and the rest!
I got pretty gung-ho with running by my junior year of high school, and along with a strict eating regimen and addictive personality, I developed exercise anorexia. When I got down to 96lbs, people started getting worried, but it was my future husband who gradually set me straight. I don't think he even realized what was going on; he simply cooked and ate delicious food with gusto, and after a while I couldn't help but imitate him! Falling in love certainly helped me relax.
In addition to having body issues, I also collected a slew of soft tissue and related injuries from overtraining. It was a hard lesson, but developing amenorrhea, elevated resting heart rate, excess synovial fluid in my knees, cartilage degeneration, tendinitis in like EVERY joint, back sprain and strain, a dislocated shoulder and a hernia actually helped me to develop routines that were effective but not injurious to the body.
I chose to study fitness so that I could direct my passion in a healthy manner. I also like criticizing people and yelling at them (just ask my loved ones), so personal training was a no-brainer. The knowledge I gained in college was eye opening. I learned that exercise isn't just about sets, reps, and weight. It is about activating different fuel systems and hormone cascades to create desired adaptations over time. It is about fueling your body with energy for activity, but not obsessing over how clean or dark or fancy your carbs are. Oh, can I just go ahead and say I LOVE carbohydrates and you will NEVER read a post where I denigrate them? They are a freaking macronutrient group and our bodies' preferred fuel source. It may be fashionable from time to time to hate carbs, but it doesn't change the fact that sugars are found in our foods, they are yummy, and we need them. There.
I have been working in a fitness setting of some kind since I was 16, so I can sound like a fancy pants and say, "I have been in the fitness industry for over a decade", and you can be impressed and throw your money at me. Strangely, I never could have seen myself here as a kid, but it seems to be where I fit into this world best. Sure, I don't fit the mold exactly, but that makes me special.
Staying at home with my kids these last two years has been an immense blessing. Watching their antics and molding their little minds all day is the most exhausting, frightening, and rewarding work I have ever done. But I miss fitness. I joined Jamberry and I have LOVED exploring the feminine side of me that I honestly didn't think existed, but in the back of my mind I always wanted to keep sharing exercise with people somehow. So here I am! Blogging, vlogging (?), and generally annoying you into getting off your arse! Because I love you. You're welcome.
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