Get Strong: Your Monthly Fitness Challenge Feb 2022

Several months ago, I introduced my monthly fitness challenge, explaining my "inspiration" and why I think it's so important to do strength work ESPECIALLY as we age. (You can read all about that here.)

So.

How are you doing? By now, I hope you're having some success with my challenges. Keep up the good work. Every day! (And if you haven't started yet? Well. You can begin today!)

Here's this month's Fitness Challenge:

Challenge #5 -- Get down on the floor. And then get back up again! (And make it an everyday practice.)

Do you remember when you were a kid and you used to just . . . plop yourself down on the floor? It was effortless, wasn't it? You could just flop right on down. And then you could get yourself back up in an instant (and especially if the phone rang and you needed to race your sister to pick it up) (I'm sure it wasn't just us). Anyway, the sitting and rising? It was a Nothing Activity. No thought to it at all.

When was the last time you did that?

Yeah. I thought so.

As we get older, it's really important for us to build back that ability to get ourselves down on the floor -- and then back up again. Jane Hein, a physical therapist at the Mayo Clinic, suggests that older adults practice getting themselves down - and then up - off the floor every day. Why? Well . . . to help us avoid falls! You remember the poor lady on the commercial don't you? I've fallen and I can't get up . . . . We don't want that to be us! First, we want to Not Fall. And if we do (because it happens), we want to be able to get ourselves up.

Try the Sitting-Rising Test.

In the "sitting-rising" test, researchers measure how easy or difficult it is for middle-age and older adults to get up and down from the floor without assistance.

You can try a version of the test for yourself: Start from standing. Sit all the way down to the floor and then rise back up to standing. Use the least amount of support you need to stay stable and safe. Move as fast or as slow as you like — speed doesn't matter here.

If you can sit down and stand up without using your hands, arms, knees or furniture for support, you score a perfect 10. That's 5 points for getting down, and 5 points for coming back up. Each time you stabilize yourself by using another body part (other than your feet), take off one point.

If you didn't score a perfect 10, don't worry. It's not easy! A higher score (8-10 points) indicates that you have the strength and mobility to perform a wide range of daily activities. A lower score (0-3 points) indicates a more limited ability and an opportunity to improve your strength and mobility.

I first tried this test about 5 or 6 years ago. I could sit down without using my hands (although it wasn't pretty), but I couldn't get myself up without pushing off with one of my hands. I took the challenge -- and started practicing every day. It wasn't long before I could do it! A perfect 10 on the sitting-rising test. And I continue to do it every day (to keep myself in good sitting-rising shape).

Here's what it looks like. (And, yeah. This is me the other day after yoga. My "hair and makeup team" didn't show up for the shoot, but my trusty cameraman was totally on board.)

Try it! (Make sure you're in a safe spot when you do it, and don't worry if you struggle. That's normal, I'm afraid.)

If you scored a 10, BRAVO! Keep doing it . . . every day! (Use it or lose it.)

And if you didn't score a 10? No worries! You can improve your score by focusing on building your strength -- and with daily practice. Like I mentioned, the first time I tried this, I couldn't do it. Neither could Tom. But we kept practicing, and eventually, well . . . we developed the right muscles to do it every time. (And as you can see in my little video, the whole practice takes less than 15 seconds.)

One practice that worked for both Tom and I was to . . . "raise the ground" at first. We keep a little stool (from when our kids were small) in our closet (for reaching the high shelf). I got it out and used that to practice my sitting-rising. Once I was comfortable with sitting-rising from the stool, I moved on to the floor. You could also use the bottom step on your stairs or a yoga block or anything that brings the floor "up." Here's another high-quality home video of me doing the sitting-rising test with our little stool. . . 

DO NOT BE DISCOURAGED if this test was hard for you! It's a place to BEGIN. And that's all it is. If your "test results" were not what you'd hoped for, or if you were too uncomfortable even trying the sitting-rising test (or if you just didn't feel you could try it safely), check out these six exercises to help you build strength to get started.

To maintain your ability to move up and down from the floor as you age, practice makes perfect. Be intentional about spending more time on the floor:

• Add floor stretches to the end of your workouts.
• Join exercise classes that include floor time — think Yoga or Pilates. There are plenty of online options to choose from!
• Forgo the couch. When watching TV or reading a book or meditating, sit on the floor instead of the couch or a chair.

So. There you go! This month’s fitness challenge is not easy - but it's really important: Get down on the floor. And then get back up again! Every day.

==

Previous Get Strong Challenges:

Challenge #4: Identify your core, learn how to engage it, and . . . do your Kegel exercises every day!

Challenge #3: Increase your physical activity every day.

Challenge #2: Stretch your hamstrings, activate those glutes . . . and spare your back just by changing the way you bend over.

Challenge #1: Strengthen Your Lower Body by Doing Body Weight Squats . . . All Day Long

 

 

 

Get Strong: It's Time for Another Fitness Challenge

Last month I introduced my monthly fitness challenge, explaining my "inspiration" and why I think it's so important to do strength work ESPECIALLY as we age. (You can read all about that here.)

So.
How did you do?

I hope you've made a habit of doing simple body weight squats all day long, and that by now you're sitting and standing - hands free - with ease! (And if your answer is Not Yet . . . well. I encourage you to start today!)
Keep doing it!
Every day.

And add this . . . 

Challenge #2: Stretch your hamstrings, activate those glutes . . . and spare your back just by changing the way you bend over.

Okay. It turns out that most people in the US bend over in a way that is not "friendly" to our backs. (It's apparently a cultural thing.) Try this: Drop something on the floor. Now bend over to pick it up. 

Did you look down at the object . . . and then bend over at your waist to pick it up? That's how most people in the US move when they need to bend over and do . . . whatever. Pick something up off the floor. Pull a weed in the garden. Tie their shoe. Etc. But. . . bending over at the waist like that is not good for our lower backs! Bending at the waist puts our bodies into a "C" position (curving like the letter C), which puts stress on our spines.

There's a better - and more back-friendly - way to bend over. It's called a "table bend" - or a hip hinge. When we hinge at the hips (instead of at our waist), our backs can stay straight in a neutral position, which takes the pressue off our spines. The "work" in a table bend comes from our hip joints (which are designed for this kind of motion), and it gives our hamstrings and glutes a nice little workout besides.

Here is an interesting article from NPR explaining the "C" bend vs. the "table" bend -- with a great little video demo-ing the correct way to hinge at the hip when you pick something up off the floor.

As a regular practicer of yoga for many years, I have develped a very flexible spine. I'm able to bend forward at the waist comfortably, and my back is strong and supple. But when I started working with a personal trainer a few years ago, he had me switch to the hip hinge right away - for just everyday bending over and as a strong base for weight training. I've been doing it ever since. There's nothing wrong with the spinal flexion moves in yoga (in fact, they provide excellent benefits), but when it comes to everyday bending over, the hip hinge is the best option.

A strong, healthy back is key to easy (easier?) movement as we age. Besides sparing our backs, hip hinges help strengthen our core -- which helps reduce back pain, improves our balance, and allows us better flexion, extension, and rotation of our bodies. And . . . it just feels better.

So my challenge to you this month is . . . to watch the very quick video demo of the hip hinge (or "table" bend) that I linked above. And then . . . practice it every time you need to bend over. Like last month, you don't need to set aside a special workout time for this. You just need to . . . pick something up off the floor!

It won't take long for you to develop this new, bending over habit.
It feels good -- and it's easy.

Just think how much stronger your core and leg muscles are getting -- now that you're doing body weight squats every day (because you are, aren't you?) AND stretching your hamstrings and working your glutes . . . all while saving your back!

(Future You is feeling better every day.)

 

Get Strong: A Little Fitness Challenge

Back in the days before the pandemic, I used to blog quite a bit about fitness. Trying to make it . . . palatable for you. Hoping to entice you to . . . work at it. Not because we need to look a certain way (we don't) or fit into a smaller size of pants (unnecessary), but because, ultimately, I want us all to be strong, rather bad-assy old people.

I think we all should want this. If we think about it.

Five years before my mom passed away, she broke her ankle quite badly . . . and I was her caretaker. It was an eye-opening experience for me -- and it changed my entire approach to fitness. My mom was 75 when she fell off the counter stool in my kitchen and broke her ankle. She was active and in fairly good shape (or so I thought) at the time. She took care of her health and watched her diet. She went to Zumba Gold classes and swam laps at her local Senior Center a couple of times a week. She was active, enjoyed walking, and had little trouble keeping up with me when we were out and about. But that fall? It exposed the "cracks" in her "foundation!"

For a month after her surgery, she was not able to bear any weight on her injured ankle. None. Which meant . . . hopping (with or without a walker), crutches, or a wheelchair. Sadly, the wheelchair was her only option. Because she wasn't able to hop at all (her feet just . . . couldn't seem to leave the ground). She didn't have the arm strength to maneuver the walker. Or the crutches. She didn't have the core strength get into or out of a chair, the couch, her bed, or to use the bathroom by herself. It was shocking to me (and to her). How could this be??? How could my seemingly able mom . . . turn into a feeble old lady overnight???

What happened?
I'll tell you, my friends. It was . . . use it or lose it . . . in action!
And it's happening to each of us.

There are all kinds of studies out there explaining that our muscles melt away as we age. You know the drill . . . Our muscles begin to deteriorate in our 30s.  When we hit 40, we lose an average of 8% of our muscle mass every decade -- and this continues to accelerate even faster after age 60.  Loss of muscle limits mobility, speeds the onset of some diseases, and is linked to premature death. As we age, we need to focus on building and maintaining our strength. If we don't? Well . . . just think about what happened to my mom.

So.

Here I am . . . trying to cajole you into caring about your strength.
Again.

I know how hard a sell this is. I know most of you just think I'm a pain in the ass. So this time, I'm going to make it a little more practical, more doable. I'm going to offer you a simple strength fitness challenge once a month. Something basic - but important - that you can do to (on the regular) (like every day) to build your strength. At home. Without a gym. Using no equipment. And without needing to schedule time for a "workout."

Let's begin!

Challenge #1: Strengthen Your Lower Body by Doing Body Weight Squats . . . All Day Long

(WHAT?)

Okay. So that's just a shocking headline to get your attention. But it is the intent of this challenge. And . . . it's actually surprisingly simple to DO body weight squats . . . all day long! Just take a seat (on the couch, in your chair, using the toilet) without using your hands to support you. Every time you sit. And then, rise from your seat (on the couch, in your chair, using the toilet) without using your hands to support you. 

If you do this, you're essentially doing body weight squats every time you sit and stand -- and it is a great strengthening exercise. Squats strengthen the muscles in our core and lower body -- our glutes, quads, hamstrings, and calves. It takes some core strength to sit yourself down and stand yourself up. And, trust me, you're going to need that core strength as you age. You're going to want those lower body muscles to continue to support you -- and especially as you get older. (These muscles also help us with our balance, but we'll talk more about that in a future challenge.)

So give it a try. Whenever it's time to sit or stand today, cross your arms over your chest and force yourself to get up or down without pushing or pulling on anything to do it. When you sit, don't allow yourself to "fall back" onto the chair . . . really think about controlling your body as you sit. Then plant your feet and rise up back up to a standing position. (I mean . . . you've got to get up or down, so why not turn it into an opportunity to build your strength?) If you can't do it, don't give up. Keep practicing! With repetition, you'll develop the strength to be able to do it. And if it's easy for you, that's great! Keep doing it!

Squats all day.
Every day.
(Who knew?)
(Future-You will be so grateful.)

 

Speed Trap

Well.

I ended up taking an unanticipated blog-break last week. Because . . . last week? It was A LOT.
Just . . . A LOT.
(Any way you slice it.)

I feel like I've been holding my breath for a really, really long time now. I keep thinking that I'll be able to (finally) let it out again. But, no. Still holding it.

I had a blog post nearly ready for last Thursday, but my heart just wasn't in it. So here it is today. . . a Three-on-Thursday on a Monday.

==

Many, many years ago, Tom and I took the kids on an Epic Family Vacacation Through the American West, with an ultimate destination of Bozeman, Montana (where Tom had a conference to attend). We hit as many National Parks and Memorials as we could along the way, enjoying the Badlands and Mount Rushmore, Yellowstone and the Tetons, Devil's Tower and Bighorn Canyon. (We won't talk about one kid pushing the other kid into the Lamar River in Yellowstone. Or how tempted we were to drive away from a raging kid in the parking lot at Devil's Tower.) (Long family car trips. What can I say? ) We have a lot of fun(ny) family memories. And that's what it's all about, right? Anyway. When we finally drove into Montana, we were greeted by a speed limit sign that looked a lot like the one in the photo above.

Reasonable and prudent.

I thought this would be a good way to continue . . . my yoga post from last Monday. Because after I wrote that post - and inspired a lot of you to give yoga a try - I had conversations with several of you that made me realize I maybe should take that yoga post . . . a little bit further. So, in the spirit of Three on Thursday, here are three more thoughts about . . . yoga. . . and watching for speed traps . . . on a Monday. (Please bear with me here.)

1. Be Reasonable and Prudent about developing your yoga practice! There are many benefits to doing yoga. So many. And you can reap these benefits . . . by establishing a regular and consistent yoga practice. Now, what "regular and consistent" means is totally up to each of us individually. Kind of like that "reasonable and prudent" speed limit sign we encountered in Montana. Sure, Adriene touts doing yoga-every-day, and she comes up with a nicely packaged 30-day program each month so it's possible. BUT . . . that doesn't mean we need to DO yoga every day. Last Monday, I explained that yoga has made a huge difference for me as I deal with rheumatoid arthritis. And - until quite recently - I only did yoga once a week! My regular and consistent yoga practice . . . had me going to a studio yoga class once a week, every week -- for years. 
   
   So if doing yoga every day doesn't work for you -- because you already have a fitness program and you're just looking to add a bit of yoga to it, for example, or because you're working or have kids at home (or both!) and can't fit an every-day ANYTHING into your life, or because your body needs time to recover after a yoga practice - then be . . . "reasonable and prudent" about what's "regular and consistent." Maybe your 30-day program takes 30 weeks of once-a-week yoga. That's just fine. You'll still get the benefits -- if you keep practicing, regularly and consistently. It is absolutely not necessary to do yoga every day to get the benefits of yoga! (And it's absolutely okay to ignore the words "30 day" before any "challenge.") (What is that about, anyway?) (But I digress.)
   
   
2. Start at the beginning! Although Adriene claims that this particular new 30-day program is designed for anyone, I have a feeling that if you've never tried yoga before, well . . . it might seem to be too much. Maybe a little intimidating. Perhaps trying yoga at a slower pace might give you the confidence you need to stick with a regular and consistent practice. Here are some links to Adriene's beginner level classes that might be worth checking out:
   
   Yoga for Beginners - Here are six classes from Adriene that move at a slower pace, provide beginner-level instruction, and demonstrate more modifications for poses (and ways to ease into them) than the current 30-day program does.
   
   Foundations of Yoga - Adriene has also done a series of shorter videos, each featuring the "foundations" of various yoga postures. This is a great series if you want more specific instruction in some of the basic yoga poses (or even some of the more advanced poses). It's ideal for when you're trying to figure out just what you're "supposed to be" doing to get yourself into all these poses.
   
   
3. Modify! Although Adriene does talk about modifications in this new 30-day yoga series, she doesn't demonstrate them quite as much as I hoped she might. Here is my modification advice for you:
   
   First, don't force anything! Only bend or reach or twist as far as it's comfortable for you to do. (If you keep up with a regular and consistent practice, you'll be amazed at how quickly you'll be bending or reaching or twisting further.)
   
   Second, keep a small pillow or rolled up towel nearby and use it to . . . prop whatever seems to need propping. And keep a dining room chair nearby to hold onto whenever you feel wobbly or out of balance. There is no "cheating" in yoga -- only supporting. Meet yourself where you are - and make good use of your props. (Again, as you do yoga regularly and consistently, you'll notice yourself reaching for props less often.)
   
   Third, try everything -- but rest when you need to. You can pause the video, or you can just let it continue on while you rest until you're ready to jump back in. It's not "cheating." It's meeting yourself where you are. And that's what yoga is all about.

So, if you tried the yoga thing last week and you were finding it a little bit too much for right now - either schedule-wise or body-wise, maybe you'll consider trying it again. Just a little slower.

Like . . . at whatever speed seems reasonable and prudent to you!

==

And here's to a good, safe, and non-eventful week for all of us.
(I'd really like to exhale, y'know?)

Revving Up For a New Year

Happy New Year!
Happy Monday!

In an attempt to keep things  fresh, relevant, and fun (for me . . . and maybe for you, too), I'm going to be making a few changes here on the blog over the next few months. Nothing drastic (although you never know . . . ). Just different. Change is good, y'know? 

On Mondays I'll still . . . 

but not every Monday.
Just some Mondays. 
And it'll be just a little bit different.

"Change only happens in the present moment. The past is already done. The future is just energy and intention."
               --- Kino McGregor

So here we are, at the beginning of a new year. A time when many of us make resolutions or goals or intentions for how we want to move forward in the new year. And I know a lot of those resolutions or goals or intentions have something to do with . . . moving more. Getting stronger. Improving our balance and flexibility. Working on our fitness.

Maybe even . . . trying yoga.

So today, I'm going to Start Your Engines with some yoga talk. Because if there's one thing that revs me up and gets me moving, it's yoga!

I've been doing yoga for a long, long time. I actually credit yoga with . . . saving my life. WHUT? Yeah. I do. If not for yoga, I doubt I'd be doing most of the things I do today.

I don't talk about it much, generally, and I think I've only mentioned it once or twice here on the blog, but I have rheumatoid arthritis. I was diagnosed with it shortly after Erin was born, and it took a while before we got it under control and I could move again without pain. Of course, some of my joints are completely trashed now (both wrists - and especially the right one, and one of my knees), but thanks to a combination of good medical care, new drugs, a decent attitude, and commitment to moving every day . . . here I am . . . 30 years later and still able to do (pretty much) anything I want to do!

At a time when I could barely lift my arms over my head (let along think about sitting on the floor), my rheumatologist suggested I try . . . yoga. I thought he was nuts. I had done yoga before my RA diagnosis, so I really couldn't imagine it would be possible again. But I gave it a try. It was really hard at first. I took it slowly, though, and kept at it. Before long . . . I was moving easier and feeling better. My flexibility increased; my pain decreased. I got more confident about moving again, and I saw how important a regular and consistent commitment to moving (even when it didn't feel so great) was for my body. It changed me; it saved my life!

So . . . I am totally committed to practicing yoga.

Yoga offers so many benefits. Gentle movement is good for your joints. It builds strength - and especially core strength. It improves balance and flexibility. It makes a mind-body connection, which is helpful for reducing stress. It can offer spiritual growth/self-actualization if that's your jam. It is a great thing to do at any age -- but it is particularly beneficial for aging bodies. And more recent studies are showing it can even help reduce brain shrinkage, which is a huge benefit. (I've included a link to a Psychology Today article in the "curated resources" section below.) 

Before the pandemic, I went to studio yoga classes once or twice a week. I did stretches and sun salutations at home every day, but mostly my yoga was studio-based. The pandemic changed all that, of course, and I had to scramble to figure out an at-home way to do yoga. I tried a few for-pay online based yoga programs (they often offer "free trial" periods), finally making my way to Yoga With Adriene. And there it was: My new at-home yoga "studio." Now, I do yoga every day, and I love it. (This is one of my pandemic silver linings.)

I know a lot of you are already familiar with Adriene, but for those of you who aren't . . . here are a few things to know: First, Adriene offers a huge and ever-expanding catalog of classes for free through her YouTube channel. Next, each month Adriene pulls together a collection of her classes organized around a "theme" and publishes a calendar with links to the daily classes. Again, free. And then, each January Adriene offers a brand new 30-day yoga series featuring all-new classes suitable for every level of yogi. And, again . . . free. (There is a for-pay subscription option, where subscribers get access to Adriene's Find What Feels Good app and a few other subscriber-only goodies. I have chosen this option after enjoying her classes for a couple of months. I feel like what she's offering is worth my financial support. But the fact that her classes are offered free - and ad-free - is just . . . amazing.)

I know several of you are thinking about giving Adriene's online yoga a try. Or maybe you haven't really given it a thought before. But today, I'd like to give you that little friendly nudge - to Start Your Engines and . . . Try it!

Right now, Adriene is offering a brand new 30-day yoga series called Breath. It's free. It's YouTube based. It's for every body. It's for YOU. (Click here for more information or to sign up for daily email reminders.) It's a great way to stick your toe into this whole yoga thing . . . or, if you're already a yoga-person, it's a great immersion into yoga breath technique. 

"Yoga is not for the flexible. It's for the willing."
            --- Anonymous

If you're thinking it's too late now because  you missed the first days . . .
I say . . . Nope. Your "day 1" can be any day you choose! Who says you have to start on January 1?

If you're thinking 30 days is just too much. . .  
I say . . . No worries! No one says you have to do 30 days in a row. You can set your own yoga schedule and spread the days out however you want.

If you're thinking your body isn't a "yoga body". . .
I say . . . Every body is a "yoga body." (Even if arthritis has trashed your joints.)

If you're thinking you aren't "flexible enough" for yoga . . .
I say . . . We do yoga to become more flexible, not because we're already flexible.

If you're thinking you don't have the right clothes or equipment to do yoga . . .
I say . . . Got sweat pants? Got a t-shirt? A yoga mat is helpful, but you can just do yoga on your floor if you want.

If you're thinking you can't do those moves . . .
I say . . . Yeah, at first very few people can. But if you keep at it for 30 days, you'll be amazed at what you'll be able to do! And Adriene suggests modifications, so yoga can work for everyone.

So, what do you think? Have I convinced you?
Are you ready to roll out your mat and give yoga a try?
Start YOUR Engines . . . and c'mon along.

"The body benefits from the movement, and the mind benefits from stillness."
            --- Sakyong Mipham

==

For further exploration, check out my Curated Resource List:

• The New York Times Magazine recently featured Adriene in a weekend profile. Click here to learn more about Adriene (and her dog, Benji).
• Wondering about the health benefits of yoga (physical and mental health), including that reducing-brain-shrinkage issue I mentioned earlier? Click here for a brief article from Psychology Today.
• Need to do a little myth-busting to help you get started? Click here for a realistic explanation of yoga practices and challenge those myths!
• Don't think your joints can take it? Click here to check out YogaJellies. YogaJellies are special silicone pads you can use to support your wrists (or knees) during yoga. I use them for every practice, and they've been a game-changer for me! (You can see mine in the photo above.)
• Interested in a catalog of yoga poses? Click here for a handy, sortable library of poses.
• Have trouble believing that yoga is for everybody? Just check out Jessamyn Stanley's website and learn all about her body positive approach to doing yoga. 
• Want to learn more about yoga in a deeper way? Click here to check out my favorite yoga/meditation book.

 

Adapting: A Three on Thursday Story

It's been almost 6 months now since I set foot in my gym. On March 12, I went in for a strength training session with my trainer, Jeremy. The gym was eerily empty. The big TVs were all tuned in to the lead-up to the NCAA March Madness basketball tournament -- where the final pre-tourney games were being played with no fans in the seats. It was weird and surreal. My gym, which is affiliated with a hospital, was already quite geared up for the coming storm: floor staff were constantly walking around spraying and cleaning all the equipment, hand sanitizer stations were everywhere, the water fountains were closed, there were signs all over the gym with various warnings about hand washing. (No one wore masks then. Not yet.) The next day? CLOSED!

And you know what? Here in Michigan, the gyms are still closed! 

What's a committed "gym-rat" to do?

In the Before Times, I went to the gym nearly every day. I took cardio classes several times a week. And spinning. I did strength training classes, worked with a personal trainer, and sometimes did a kinda-sorta-yoga-ish kind of class there. I had gym-pals. I liked the instructors and my trainer. I thrived on the energy and enthusiasm and motivation of my gym!

I couldn't imagine . . . life without it.

And yet. Here I am. Six months later . . . living without it, and not missing it at all!

Really, this is one of the biggest shockers of Pandemic Times for me. Because I never worked out at home. Never. I went to the gym. Period. And it took several weeks of safer-at-home living before I adapted.

It took a few (painful and grieving) weeks, but I did adapt much quicker than I expected to. At first, my gym tried online workouts, but they were awkward and filmed-at-home and . . . not really very good (although I appreciated their attempt). When my gym started offering outside classes and set up (essentially) an entire gym outside this summer, I didn't even consider going back.

I'm still working out all the time. I've just shifted my thinking -- and my basement floorplan (!) -- to accomodate working out at home. What have I done?

1 -- We invested in home fitness equipment. Yep. We're now Peloton People. (Tom uses it, too.) I love the Peloton. It provides a great cardio workout -- right in my own little home-gym in the basement. Yep. It's pricey. But, for me, it's worth it because I use it all the time, and it enables me to work out as hard as I did in the gym. (Plus . . . I'm not paying high gym fees anymore.) We also purchased a home-TRX system, a "body tower" (for pull-ups and dips), more dumbbells, and some REALLY heavy kettlebells (for Tom). We're looking into adding a rowing machine. (Because winter will be long . . . )

2 -- I've started doing online workouts. I've already explained about my now-daily yoga sessions with Adriene, but I'm also using the Peloton app for strength training. (There are hundreds upon hundreds of non-bike class choices on Peloton. You don't need a bike to purchase the monthly classes/app.) I'm surprised by how much I like working out this way, although I do miss the energy of the gym.

3 -- I walk. I mean, I used to walk the dogs in a more casual, focus-on-the-dogs way. But now? I WALK. I walk and I walk and I walk. JoJo and I have logged hundreds of miles since the Pandemic Times began. JoJo has never been in better shape!

So. I've adapted. I actually like being able to work out on my own schedule. That's a very nice benefit to working out on your own. Of course, that also means I need to be completely self-motivated. Would I prefer the gym? Absolutely -- if it weren't Pandemic Times. Might I return someday? Maybe. We'll see how things go.

For now, I'm happy. Sweating on my own in my basement!

==

How about YOU? Are you finding it harder or easier to work out these days? Have you made adjustments to your fitness routine? What's working (or not) for you? Share your tips and tricks (or woes and frustrations) -- and I'll share them here in future posts!

Also -- stay tuned as I check back in with some of the people I've highlighed in fitness posts in the past. I'm interested in seeing what kind of changes they've made in their workout regimens 6 months into the Pandemic Times.

==

Be sure to check out more Three on Thursday posts over at Carole's today!

 

Move It!

Back in "olden times" (you know . . . last Thursday), I was a gym-rat.  Really.  Like . . . pretty much every day to the gym.  I did kickboxing classes and spin classes and yoga and strength training.  I worked every week with my trainer, Jeremy.  I worked hard.  I sweat a lot.  

And, hoo-boy, do I miss it!

But, like all of us, I'm adjusting to a different life these days.  I have a little home-gym with plenty of equipment.  I have some online workouts I can do, and Jeremy is putting together some workouts for me based on the equipment that I DO have.  It'll be okay.  It's not the same, of course.  And I don't really feel like (or even like) working out at home.  

But it's important.  Because we need to keep moving!  Especially now.

Here are three things to keep in mind . . . about Staying Fit in the Time of Coronavirus:

1 - Move every day.  Even just a little bit.  It helps you get in better physical shape, of course, but it also helps improve your state of mind, sharpens your focus, AND . . . it helps you STAY healthy.  Yep.  Exercise helps your immune system work better!  (Because who couldn't use an immune system boost right about now, right???)

2 - Get outside.  When I was a little girl, and my sister and I got to be too much for our mom inside, she would send us out - telling us, "Go outside and knock the stink off you!"  She didn't really think we were smelly, of course.  She just knew a change in scenery would be good for ALL of us.  It's (for the most part) decent weather out there now -- so get outside!  Get some fresh air!  Knock the stink off you!

3 - Try something new.  A lot of us are stuck at home now; can't get to a gym even if we wanted to.  A lot of fitness-based places are turning to the internet to offer new and free ways of exercising.  My own gym is rolling out online workouts for members, for example.  Maybe yours is, too?  And Peloton is offering a 90-day FREE offer for it's workout app!  No worries if you don't have a Peloton bike or treadmill (I don't have either) -- Peloton includes excellent strength training, meditation, and yoga classes, too!  (I signed up this morning.)  And Yoga Girl (Rachel Brathen) is offering a 30-day FREE yoga challenge/community connection program to help get folks through these challenging days.  This is a great time to try something different and shake up (or even start) your fitness program.

Get moving!
(Because you can only binge-watch Netflix shows for so long.)

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And . . . from today's Find the Joy department . . . here are links to some museums currently offering virtual tours:

The Rijksmuseum in Amsterdam

The Guggenheim in NYCity

MoMa in NYCity

The National Gallery in London

(These are just a few of the amazing links available through Google Arts & Culture.  Check it out!)

 

 

 

Workin' On Her Fitness: February Update

It’s hard to believe that we’re already here . . . at the tail-end of February!  It’s time to check in with Kim again – to see how she’s been doing with her fitness and self-care program this month.

(In case you missed the first post in this series last month, you can read all about it here.)

Kym:  Hi Kim!  Let's start with an update:  How is your fitness program going this month?  How are you feeling?

Kim:  It took me a few tries to find things that work for my back, but I have finally settled into a routine that is working well for me.  Every day I work out to either Kathy Smith’s “Fit over Forty” doing her circuit with weight training or one of Leslie Sansone’s walk workouts on YouTube -- sometimes with weights or resistance bands.  (You can see the Kathy Smith circuit videos here and the Leslie Sansone walking videos here.)

I’m also going to Tai Chi twice a week, and we do try to snow shoe one day on the weekend.  I have found out just how tight my hip flexors are! 

Kym:  Last month when we “chatted”, you were planning to get outside for exercise, you were going to do fitness workouts using Beach Body On Demand, and you had just ordered some weights.  Are those plans working for you?  Any changes to report?

Kim:   It’s been very challenging to get outside except on the weekends because of the weather and the lack of morning light before work, but when I can, I do get out -- and love it!  Instead of Beach Body on Demand, I am working with the videos I mentioned earlier and I’m really enjoying them.   I like being able to work out at home.  I have moved from my 3-pound weights up to the 5-pounders, so that's a bonus.  My muscles are definitely feeling the workout, but it’s a good pain. :)

Kym:  Can you tell me more about your self-care group?  How did you find the group — and what’s involved?   How is it helping? 

Kim:  I am working with a group that meets online called SCI (Self Care Initiative) founded by a man named Jason Seib.  I found his book "Body Beliefs” (which is a free download) through Facebook, and decided to join his group after watching a video he had up.  (Here’s a link to the video Kim watched; you need to register for access.)

He opens up the group to new people every now and then.  There is a $30.00 monthly charge, but you get a lot for the little it costs.  He does a weekly podcast, puts up a weekly focus video, and has a very active FB group where he is always there to help.  He also offers a one on one program for with people (it’s called SCI Accountability).  It’s more expensive, but when he opens that up again I will probably sign up.  

You know we “Obligers” do better when we are held accountable . . . ha!  I know doing this monthly blog check-in with you has made me commit to working out every. single. day.

Anyway, the group focuses a lot on looking at your thoughts and how they affect the way you react to situations.  One of the key questions he has us ask ourselves . . .  is how a thought that is “self deprecating” (for example) is really about self care; how it impacts the way we care for ourselves.

He also helps us look at stress and stressors in our lives, and explains that by taking out the emotion and by keeping focused on the facts, we’re usually able to deal with our stressors much better.  When faced with stress, he encourages us to ask ourselves a series of questions -- and by the time we’ve really examined it all, it’s easier to remove the stress by focusing our work on the stressor.  

This has really helped me!  In the past I would often have sat ruminating about something over and over in my head.  Now, instead, I’m applying a non-emotional way to confront the situation and resolve it with no bad feelings on either side.  It feels like a gift to be able to communicate more effectively.

It’s hard to describe, but I have found this group VERY helpful, because the focus is always on “Self Care” right down to the food we put in our mouths.  I’m sure that there are a lot of self-care methods out there that are equally as helpful.  Anything that helps us to value ourselves more is something we should all be practicing don’t you think?

Kym:  It sounds like you’ve found a program that is really changing the way you think and respond, Kim.  You’re so right – anything that helps us value ourselves more is something we should all be practicing!  I’m so happy you’ve found this group – and that it’s working for you.

This is Kim's tai chi t-shirt, along with a book she's currently reading.

Kym:  I know it’s hard to go back to work full time — AND manage the rest of your busy life!  How are you fitting fitness activities into your days?  Is it harder than you expected?  What are the barriers you’re encountering?  And - any tips at working past those barriers?

Kim:  Well, I have cut way back on my yarn business, which has gone a long way towards reducing my stress.  I’ve changed from doing "dyed to order", to having "dyed inventory in my shop.”  I will be making a lot of decisions this year concerning how much longer I will continue with my yarn business.  Working full time really does make things so much more challenging – especially because I still want to find time to have a fulfilling life outside my work.

In order to get a workout in before I leave in the morning, I really have to prioritize my time so I can get out of the house.  Having 5 older dogs that need attention, putting a healthy lunch together, squeezing in a little meditation time, then a workout, a shower, etc. usually has me running out the door in a flash . . . ha!  I am fortunate in my new job that I work 3 days alone in the office, so I am able to slow my pace down a bit on those days once I am there.

I find the more I can try to get ready the night before (such as making my next day lunch if I can, getting my clothes ready, etc.) really helps the next morning go a little smoother.

Kym:  You mentioned to me earlier that you’re learning ways to work out so you don’t aggravate your back issues.  What kind of advice do you have for other people trying to work out after prior injuries or surgery?  What do you find to be the best strategy for figuring out what you can and can’t do regarding fitness activities? 

Kim:  I found out very quickly that there is no way I can do any type of stomach crunches unless I do them supported on a ball!   I have found that you can work on your core muscles and abs when you are standing with little modifications.   It’s important to figure out what kind of exercises work for you with any physical limitations or injuries.   

The videos I’m using have been good for me.  Kathy Smith’s ab workouts don’t work for me with my back issues, so on those days I use Leslie’s videos instead.  What I like about Leslie’s videos is she has options within each video so you can tailor it to your needs, but they are all based around walking.  Sometimes the people in the video with Leslier are a bit corny, but the workouts are good – and effective!  I do work up a sweat, and it starts my day off so much better.  

I’m sure as the year progresses and I gain strength, I will eventually join one of the gyms up here.  It’s sad that our big local gym closed.

Kim's tai chi studio (can you spot Kim???)

Kym:  How are you dealing with the tedium and fatigue of a long, New Hampshire winter?  How do you keep your energy up at this time of year?

Kim:  Winters up here are just so blessed long!  I find that by the beginning of March, I am really looking forward to spring  - and playing in the dirt again.  I love to read, so I tend to immerse myself in reading stories I can get lost in (and forget about winter).  I usually do a lot of knitting and sewing in the winter, as well.  This year I have been trying to clean out “stuff” from our old house.  We are hoping to move closer to the ocean when we finish renovating this house, so re-homing things that we don’t use any longer will go a long way to making the move easier.  It also is freeing up space in my brain!  

I always try to learn something new in the winter, as well, and lately I’ve been playing with the app Procreate on my iPad.  It’s a fun program that is stretching my brain a little bit.

Kym:  Thanks so much for taking the time to check in again this month, Kim!  I’m really excited to be following your progress – and I’m happy to offer some “accountability” for your Obliger-self!  Maybe by next month - when we catch up again – we’ll be seeing signs of spring!  (Fingers crossed.)

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Enjoy your weekend, everyone!

 

It's That Time of Year

. . . when we start saying things like: 

Yeah, I'm slacking off right now but . . .
. . . I'll get myself back on track after the holidays.
. . . I'll have more time to work out after the holidays.
. . . I'll start a new fitness program after the holidays.
. . . I'll look into joining a gym after the holidays.

About that last one?

Let's talk!

Now I know that joining a gym or fitness center isn't for everyone.  But for a lot of us . . . gyms are instrumental in helping us achieve and maintain our fitness goals. If it weren't for my gym, I'd never work out as hard or as long or as often as I do!  

Gyms are actually a great fitness option.  And maybe you're thinking about it right now.  (You know.  For after the holidays.)  So I thought . . . NOW. . .  might be a good time for a blog post full of tips for finding the RIGHT gym for YOU. 

First, let's talk about the benefits of gyms as a fitness option.

• There's the accountability factor.  You pay for it, so you might as well use it!  Yep.  Once you go through the trouble and hassle and financial outlay to join a gym, there's some motivation there . . . to get your money's worth.
• There's the energy factor.  Energy . . . is contagious.  You see other people working hard, YOU can work hard.  Seriously - you can "catch" other people's energy when you're working out at the gym.  (I work out much harder - and do things I don't think I can even do - when I'm at the gym.)
• There's the equipment factor.  Sure.  You can work out at home.  But you probably don't have the equipment options that you have at a gym.  Treadmills and ellipticals and rowing machines and stair climbers (which are the work of the devil, I swear) and pools and free weights and TRX and spinning bikes and weight racks and racquetball courts (etc).
• There's the class factor.  Kickboxing and spinning and yoga and Pilates and barre and Zumba and water aerobics and . . . well, yeah.  All those class options.  A fun way to get your workout in, for sure.
• There's the personal trainer option.  Maybe you don't want one.  But if you do . . . the gym is the place to find them!

Next, let's talk about some of the things to consider when you're looking for a gym.

First and foremost, be clear about what YOU are looking for in a gym.  Because this is a very individual thing!  Are you wanting a place with lots of options so you're never bored?  Are you looking for community and support in your fitness efforts?  Do you want someone to help you tailor a workout just for you?  Do you need a kick in the pants?  Variety?  A pool?  Heavier weights?  Spin bikes?  Figure out what YOU want for yourself before you even start looking at gyms.

Next . . . proximity and convenience.  You want to find a gym that is conveniently located -- either to your home or to your work.  Because if it's too far out of the way, you won't go.  So try to find a gym that's . . . on your way.  Home from work.  Or on your way to work.  Or within a distance from home that you'll get there.  Regularly.  

Now . . . do they have what you want?  Hours that work with your schedule.  Equipment you're interested in using (on the regular).  Classes you want to take at times that work for you.  A nice locker room with a shower.  Options to hire a personal trainer.  Make sure the gym will meet your needs.

Then . . . visit the gym during the time you'll most likely be using it.  Check out the vibe.  What's the culture there?  Is there plenty of room to work out?  Are people waiting to use the equipment you're most interested in?  Are there too many grunting meatheads?  Make sure you can see yourself fitting in - comfortably - at the gym.

Other things to check out . . . Hours. Rules. Cleanliness. Amenities. Class schedules. Class cancellation policies. 

And, of course, there's cost . . . A gym membership is an investment in your fitness, and paying to use a gym is a powerful incentive for lots of people.  Just make sure you understand the fee structure and any contract requirements.  Find out exactly what's included in the fee.  Read the fine print.  And know that a cheaper gym that doesn't have exactly what you want OR is not conveniently located for your life is probably not really cheaper.

Final tips . . . Try it out before you decide.  Most gyms offer test-drive deals (my gym, for example, has a 5-day trial membership for potential members).  There are often membership/sign-up deals in September and January.  On the flip side, gyms are most crowded in the fall and early winter.  The numbers drop significantly by mid-February.  (So if you join in January, keep in mind that the gym will be at peak-crowd just then.  It won't last long.)

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I hope this information is helpful for you if you're considering joining a gym in 2020.  

• If you already belong to a gym, what benefits or tips might you add to my list?  
• And if you haven't had a good experience at a gym, what barriers did you encounter?

As for me?  Well . . . I'm off to the gym!

 

Walking in a Winter Wonderland

It's warmed up again here.  I mean . . . it's a relative thing now, at this time of year.  But it's not THAT cold.  And all the snow has finally melted.  (I may even try throwing my bulbs in the ground later this week.  Because what have I got to lose???)  Slightly warmer temperatures and no snow/ice on the ground makes for easier outdoor walking, that's for sure!

Which got me thinking.  I know a lot of you walk outside as your primary fitness activity.  And it's hard(er) to get out there and do it in the winter, when it's cold and there's snow on the ground.  But it's not impossible!  (Just ask my sister, who walks every day -- even in Cheyenne's brutal wind and "sideways snow!")  I thought it might be helpful to share a few tips for winter walking - to keep us all moving -- and moving safely.

So.  Here we go.  My tips for winter walking:

Stretch a little before you get out there.  When it's cold outside, your muscles take a bit longer to warm up.  Help them out with a few quick stretches before you begin.  Get that blood flowing before you leave the house.

Watch your step.  Mind where you go when it's snowy or icy.  Keep to a moderate (or even a slow and careful) pace when there is ice or snow on the road.  If possible, walk on trails or the sidewalk or less traveled streets.  Watch out for those piles of plowed snow!  Seriously, take it easy -- because you don't want to fall.

Take smaller strides.  The longer your stride, the more likely you are to fall on an icy road.

Dress in layers.  Even though it's cold, a brisk walk can get your heart rate up and make you sweat.  If you're overdressed, you'll be uncomfortably warm, and that's no fun.  (When that happens to me, I usually take off my gloves for a while and unzip the top of my jacket.  I can always pop the gloves back on, or zip back up again if I get chilly.)  But . . . don't layer your socks!  You can better avoid blisters by wearing only single socks.

Wool!  (I don't need to tell the knitters out there about the benefits of wearing wool.)  Wool is your best layer.  Leave the cotton stuff at home!  (Really.  Cotton absorbs moisture -- which never works well when you're exercising.)

Pay attention to your visibility.  Wear something bright -- and something reflective if you're walking in the dark.  If it's dark, put on a flashing clip light.  Carry a little flashlight so you can mind your footing.  Or, better yet, go ahead and get yourself a headlamp.

Try some studded boots or "traction cleats" for your shoes.  When the roads are icy or snow-covered, I pull on my YakTrax.  They provide an amazing amount of stability and make walking outside possible for me in the winter.  My sister has some sort of studded boots that she wears for winter walking (I'll ask her for more information if you're interested).

And then, of course, when you get back home from your winter walk be sure to do a bit more stretching and drink plenty of water!

How about you?  Do you have some tips to share for . . . walking in a winter wonderland?

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Please join us for our Week 3 Read With Us discussion of Just Mercy.  Carole's hosting us for Friday Tuesday Night Snacks -- and you don't want to miss that!