Tag Archives: exercise

I’ma Be Your Motivation

16 Jan
someecards.com - I exercise just to make you feel bad about not exercising.

Hey, it’s a reason.

I talk a lot on this blog about the necessity of keeping up with your workout. I’ve also talked a lot about how I’m not perfect and my love of Goldfish crackers and comfy sofas make this hard, but I still persevere.

I do this to show that I did not wake up like dih. I am a flawed human being. I go through phases, like most people, where I’d rather sit and clear out my DVR or binge-watch “Breaking Bad” than go to the gym. Hell, it took me five hours from the time I got up this morning to start writing this post. You know what I did in the meantime: nada. I read a couple chapters of a book; I walked my dog; I watched “Dexter” on Netflix; I took a nap. None of those things, besides walking the dog, was something that needed to be done. I just didn’t feel like it.

And that’s a problem that you’ll face on your journey toward your goal. Some days, no matter what, you just won’t feel like it. Everything under the sun sounds more appealing than exercising. You know what’s more fun than spin class? Puppy cuddling. What’s more appealing than Zumba? Cookies and a “Game of Thrones” marathon.

So how do you get past the allure of being sedentary?

1. Just Go. Really, that’s the first step. It’s always the hardest, but it’s the most important. Not many people ever really want to go to the gym unless they’re being paid for it. If it’s not your job, then you have to find some other motivation. Even though I may have stayed up too late the night before or the dog was hacking all night, I’ll force myself out of bed and go to the gym. I tell myself that the 20 minutes I’m going to do on the elliptical are more than most people will do all day. Those 20 minutes can turn into 25. Then I hop on the stationary bike for 15 minutes, which turns into another 20. By then I’ve done 45 minutes. And since I can be a little OCD, I’ll do 15 minutes on the treadmill to make it a full hour. All that by just getting out of bed and going.

2. Plan Ahead. If you’ve already made your meals for the week, got your clothes set out and scheduled time, there’s little in your way to keep you from doing your workout. Sometimes we need a little structure in our lives. So if you can’t function without time limits, this is the step for you. Preparation is necessary in any weight-loss plan, anyway. You don’t go scuba diving without instructions. You don’t start a weight-loss plan without knowing what you’re getting into. Just prepare yourself, and you’re ready to stay on track.

3. Make It Quick. You don’t have to go hard to get in a good workout. I have some exercise DVDs at home that are only 30 minutes. That’s it: 30 minutes! What else are you doing today that you can’t take 30 minutes out of your day? Really, I’m asking. Some of you have kids and spouses and mortgages. I have none of that. I have a 12-year-old dog who sleeps all day in my apartment. It’s easy for me to take time out for a quick workout. Out of the 24 hours in the day, is every minute of them accounted for? If not, try to consolidate about 30 to do something good for yourself.

4. Reward Yourself. I think this comes from childhood, but I sometimes feel I don’t deserve treats until my chores are done. For example: I can’t leave to meet friends until my home is straightened up. I don’t get dessert until the dishes are in the dishwasher. I haven’t earned that new dress until spin class is over. For me, it’s about earning points for a treat. So what do you do to treat yourself? Maybe you want the 10-minute massage after your mani-pedi. Well, you’ve got to earn it.

5. Take Pride in Doing Something Others Aren’t. I know this is bad, but it helps keep me motivated. When I leave the gym and have to go to the grocery store, there’s a little bit of pride that comes with my sweat stains. That pride comes from knowing I look awful, but I look awful for a reason. There are people at the store who look bad because it’s Tuesday. You’ve earned your worn-out look. Wear that badge with pride.

6. Vision/Pinterest Board It. What’s the light at the end of your tunnel? A good way to stick with any plan is to have a set of goals to achieve. If you plan on being beach-ready by summer, the best time to start is now. If you have a wedding in the fall, remember that fittings start in the summer. Put up pictures of what you want, be it a vacation in Nice or a destination wedding in St. Barths. Keep a reminder to yourself that you have a goal you need to achieve.

Women’s Health magazine compiled a list last year of a few things people need to do to stay on track. What do you do to keep yourself motivated?

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Just Keep Spinning

14 Jan
spin

It’s just a bike. It’s not gonna hurt you.

Do you remember when you got your first bike? I learned to ride on my brother’s old bike, which wasn’t very comfortable. But my dad ran behind me, holding on to the seat to keep me steady while I pedaled away. Then he let go and before I knew it he was calling from down the street, telling me to come back.

That was fun. That was almost 25 years ago. Once upon a time, bike riding was fun. Now I don’t do it anymore. But I still get somewhat of a thrill from the pedaling motion with my new workout obsession: spin class.

Let me tell you, I LOVE spin. It is some of the hardest work I’ve ever done, but I feel so fulfilled when it’s over. The classes I take are about 45 minutes long and you’re going hard from the time you start to the time you leave. I’ve had several instructors and have never been disappointed.

I started taking spin because I was getting into a rut with running. I still love to run, but the knee pain and need for something different had me looking for something else. I took my first spin class when I was living in Atlanta. The instructor would call out instructions like we were on the Tour de France. “You’ve almost caught that cyclist in front of you!” “We’re going down hill!” “Last climb of the ride!”

It was a little strange, but still fun. And I walked away dripping, which meant I’d done the right amount of work. I take classes now pretty regularly in New York. I go once or twice a week, usually on the weekends, now that it’s freezing here.

Spin helps me keep my leg muscles strong, especially during the winter months when I refuse to run outside. But one of the added benefits has been what it does for core strength. I have no abdominal muscle definition. When you’re cycling on the bike, you have to engage your core. You’re moving between three positions, sometimes at 15-second intervals. Your core is what keeps you from falling over, not the toe cages.

Another added benefit of spin is the music. I have great instructors with great taste in music. One class will have us spinning to the oldies, another will be all hip-hop. I find myself singing along, when I’m not struggling for breath. Plus, you’ll find yourself trying to spin to the beat.

If you’re thinking about a spin class, I suggest first going to see what the studio looks like. You don’t want to be too crowded…unless you like other people’s sweat dripping on you. Also, you’ll be stretching and sometimes getting off the bike. You need room so as not to step on your fellow spinners.

Some people bring special shoes to spin, but I just use old running shoes. The special shoes are for people who are regular cyclists, not just spinners. There are some bikes set up for the special shoes, so have at it if that’s you.

The classes I go to are short, but the time still flies by. You’re in constant motion from the time you set up your bike. It’s encouraged to not stop until the end of class. It’s harder to catch back up. Before class starts, you’ll see people idly spinning away at the lowest level just to warm up.

Don’t let gymtimidation stop you from taking a spin class. It can seem daunting, but every new workout is daunting. Few people are perfect at it, especially at the beginning. Just keep spinning and you’ll get the hang of it.

photo credit: Riviera Fitness/French Riviera via photopin cc

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Don’t Be Scurrd

6 Jan
someecards.com - My workout consists of walking around the office lying to people about going to the gym.

Don’t be this person.

Like I said last week, going to the gym for a newbie can be like being the new kid at school. You don’t know anyone, you don’t know the social structure and what the hell is that machine by the door?

There’s a lot of trepidation about joining a new gym, but that can be overcome. The thing about being the newbie is that you’re free to mess up and blame it on ignorance. Trip over your shoelace? Eh, no biggie. Get behind in the steps at Zumba. You’re in the back, no one’s paying attention.

Newbies, like the rest of us, have freedom to define their workouts according to their needs. A story in the Daily Mail siting a story in Cosmopolitan Body gives the usual reasons people don’t want to go: too lazy or the gym is too busy. The responses that bothered me most were “think the regulars dominate it” ( 12% women, 10% men) and “think they’re not fit enough to join” (15% women, 4% men). Women are struggling with a the great #FOWO (fear of working out)

Women who feel embarrassed when exercising outnumber men by two to one, with other people noticing them and feeling unfit deemed the main reasons for feeling uncomfortable.
—Daily Mail article

I understand it. I was there in the beginning. The gym can be a daunting place and new things can be scary. But fear is a flimsy excuse for not doing the things you want, especially if those things are good for you. Who cares if some jacked-up shmoe looks at you sideways because you went for the 20-pound dumbbells when you should be picking of the 3-pounders? Screw that dink. You live and you learn. No one should be paying that much attention to you in the first place unless you know them.

Also, no one is ever “fit enough” for gym. That’s why we’re all there. Everyone is working on improvement. People are at the gym to get some type of result, be it to maintain, lose or even gain. As I’ve said before on this blog, we’re all works in progress. Think of it this way: the weight loss journey is a crowded highway full of single drivers. We’re all going to the same place, but you’re doing it as an individual. Because of that, most people at the gym are too focused on what they have to do to let your little slip ups get them down.

While on this individual journey, don’t forget to stop and ask for directions. Talk to the trainers. At commercial gyms like an Equinox or Bally’s, trainers can be like Tuesday afternoon salespeople at Macy’s. He’s bored or he’s talking to his co-workers because he has nothing to do. The next paid client doesn’t come in for another hour. That’s plenty of time to ask him about proper form for a lunge or three exercises to do to work on your upper back. Now look at you. You’ve made a new friend!

If all of the trainers are busy, you can ask one of the veteran gym rats. When you’re working out, you’re building endorphins and therefore super excited to help. You can also glance (don’t leer) around the gym at what others are doing. People watch.

The weight-loss process is trial and error. You will hit a couple bumps in the road on your way to your goal, but you’ll get there with dedication and effort. Do what works for you and you’ll be happier.

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Stepping Out of the Comfort Zone

3 Jan
This is only the beginning

This is only the beginning

Like most people, I love comfort. Fuzzy slippers, warm blankets, cushy sofas. There’s nothing like the feeling of satisfaction with your own surroundings.

There are other things that give comfort, but they could have unwanted effects on your health: too much alcohol to dull a pain, smoking to calm nerves, or even too many cookies to kill a craving.

Discomfort isn’t always a bad thing. It’s good to shake things up every once in a while. When you’ve gotten too used to a routine, do something else. When you’re tired of eating the same things over and over, try a new recipe.

Comfort is why my weight has gone up and down so much over the years. Right now, we are dealing with Winter Storm Hercules (thanks Weather Channel). This sucker is expected to drop a couple of feet of snow across the northeast. Adding that I’ve been on vacation since the Friday after Christmas, and you’ve got a recipe for “I ain’t doin’ nuthin’.”

I recognize that’s not the right attitude, but I know me. I don’t run outside in temps below 40 degrees. I’ve been to the gym a couple times this week, but my sofa is just so comfortable that I’m using it as my crutch to keep me from doing anything else.

One of the things I’ve learned on my weight-loss journey is that comfort is the path toward complacency.

Being uncomfortable only means you’re doing something different. Change is not the enemy. How you deal with that change is totally on you. You can either embrace it as part of your life or change the change.

I’m not saying be drastic, if that’s not for you. Sometimes you have to take baby steps into it. For some people, switching from yoga to CrossFit would seem like a nightmare. If that’s too drastic, take a Zumba or barre class.

For me, my struggle is the winter. I hate the cold. But despite the ridiculous amount of white stuff blanketing my neighborhood—which will not be shoveled or salted, Mayor De Blasio—I will get up in the morning and work out. My two options are to 1) lace up my snow boots, double up on pants and trek down to my spin class at 11:15 or 2) pop in an exercise DVD. Seeing as how this is the forecast for the day…

weather_crop

I think I’ll go with the latter option.

How are you keeping up with your work-out plans in this weather? Or, if you’ve got sunshine, can you send me a ticket to where you are :)?

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Beware the Resolution Crowd

30 Dec

new_yearsThe new year is only two days away, and we all know what happens at midnight: champagne, kisses and promises likely to be broken.

I’m not a huge fan of New Year’s resolutions. It’s just a vow to do something that you should have been doing in the first place. I stopped making them a long time ago. The few resolutions I’ve made in years past haven’t stuck (like to stop swearing, dammit).

Everyone has a list of goals that they want to achieve, and the new year brings about a fresh start. I get it. What better time than at midnight on the first day of new year than to wipe the slate clean?

The problem I have is with a certain sect of revelers who need a new beginning. I’m talking about the resolution fitness crowd. As a person who is supposed to support those going through their fitness journeys, I recognize my own hypocrisy in saying how much I dread the resolution crowd. They can be just…the worst.

Maybe it’s because every day until January 1, many washed down their slices of cake with bottles of beer. Maybe it’s because the first week of the new year offers all kinds of neat gym promotions. Or maybe it’s because they vowed to get out of the house more and why not let the gym be the new meeting ground.

If you’re part of the resolution crowd, let me first say congratulations! You’ve taken the first step toward achieving a goal you’ve set out for yourself. However, don’t become the person we gym rats love to hate.

Gym rats cannot stand the first few weeks of the year. Many in the resolution crowd have gotten gym memberships in their stockings. Many of them haven’t set foot in a gym since this thing was popular.

We’re all working toward the same goal, but there has got to be a way for the rookies and the pros to co-exist. I mean, they do it in the NBA every year, right?

My suggestion is for the vets to help the newbies out. If you see these people at your gym, kindly point out not what they’re doing wrong, but how they can maximize the amount of effort their putting forth (see what I did there?):

The Machine Newbie: This person hasn’t set foot in any type of gym since high school and definitely hasn’t taken two steps on a treadmill before. You will often see him poking at the buttons and wondering why it hasn’t started yet. Instead of giving your go-to exasperated sigh, help him out by hitting Quick Start and reminding him that there’s a 30-minute time limit for machines.

The Fashion Star: This person hasn’t been to the gym since she got right for her trip to Ibiza. The joys of fall food and Christmas cookies have taken their toll, but the real impetus to get back at it is the new workout gear hubby bought her for Christmas. She’s really there to catch up with the trainers and let them ooh and ahh about her new sports bra before hitting the shower. You’re not going to see her until her next beach trip, so you can just bypass her until you need a new vacation buddy.

The Training Groups: Gyms have this little habit of offering discounts for group sessions. That’s fab; I’m all about saving a buck. The problem starts when four or five friends—after three bottles each of New Year’s bubbly—decide it’s time to get back in shape. Never hold people to the promises they made while drunk. The person who thought of this grand idea will only show up to the first class. Two more will drop out and soon there’s there’s just one lonely person left. To my vets, I say go make friends with that person. They’re really trying to help themselves and could use a little extra encouragement. And maybe you can get in on that group discount.

Resolutions can be a good way to keep yourself in check. It’s always good give yourself an annual review (your job does it). For that reason, I can’t hate the resolution crowd too much. Just don’t hog my machine!

Anyway, what are some of the promises you’d like to keep to yourself? And Happy New Year!

photo credit: ViaMoi via photopin cc

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