I’m Alive….

I love that song by Sia, “I’m Alive”. I belt it out at the top of my lungs in the car. I used to belt it out during a killer spin class climb when it was on the set list. Powerful vocals plus adrenaline = euphoria on a whole other level. There are a few songs that do that for me.

I haven’t written much about fitness in the last 1.5-2 years, basically because I’ve been walking dogs and that is pretty much all I’ve been doing. Getting sober, getting through a low period, revamping my nutrition, physical therapy/shoulder rehab, nursing an ankle, an 11-month deployment and just getting through the days were the focus. Fitness was not. I didn’t give a rip about miles or squat form. Burn out seems a little harsh, but it was somewhere in the mix. I LOVED working at the gym. I loved working with clients one on one. I love teaching. It’s in my DNA. What I did not have at the time was balance. When I was at home, I was thinking about work, and vice versa. It wasn’t tenable at that level for me long term. My body was also telling me in not so subtle ways to go slower. I tend to the all or nothing – slug-sloth-fest on the couch or running marathons and working out 6 days a week. No in-between. (Some life lessons I seem to be determined to learn only after being clobbered with it more than once!)

It is not sustainable long term to go balls to the wall all the time.

I knew I would come back to it. I’ve been itchy for some good endorphins for a while now. I was good with my hiatus. I needed it. My body needed it.

But now I need to get me back.

Chatting with a friend we both expressed a need to get back to ourselves, to feeling amazing and strong and….alive. What I did in 2012 and since is awesome, and in large part why I started a blog in the first place. This fitness stuff is such a great ride – but it’s for the long term, not just for a reunion, a 6 week-program, a year, whatever. There is no expiration date.

It’s for life, for my life. 

Today started with a brief walk/run warm up with the dogs for a whopping 1.25 miles. I came home and had to get the space organized. Adios cardboard!

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My new space

It’s smaller than what I have had in the past – but is so doable. I also have access to a small gym within walking distance. YES! I also had to dig out the ankle brace because it was talking to me. (*See above “balls to the wall” comment above. Insert eye roll here.) Sure! Take a year and a half off and then go run a 5k. That won’t hurt at all!

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Make it work

After getting it all set up and running up and down 2 flights of stairs about a bazillion times, (so sorry ankle!) I was ready to rock. (Some of my gear was in the garage, some was on the 3rd floor.) Yay stairs!

I popped on the playlist and got to work:

Warm up: Bear crawl 30sec, 12 reps inverted hamstring each side, 10lb ball hip hinges, bodyweight lie down and get up 60sec, shoulder mobility work, cobra presses, bodyweight glute bridges and full body stretches.

Kettle Bell Swings: Sets – 5 30sec duration Rest 30 sec

Set 1:  3x, 60 sec rest

KB Goblet Lateral Lunges -10 reps, BW Push up- 5 reps, full body stretch – 5 reps

Set 2: 3x 30s rest

KB Goblet Squat to step forward lunge – 30sec, BW Power Push ups – 5 reps

Set 3: 3x, 30 sec rest

Plank stir the pot on stability ball – 30 sec, Stability ball dead bugs 30 sec.

Finisher: Banded Squat walks – 20 paces out and back x3

The cheerleading squad
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Sweaty and hot after my workout

It was hard. It was uncomfortable. I’m not as strong as I have been in the past, but I was able to do more than I anticipated. I was able to do pushups without shoulder pain which is a GINORMOUS win. I won’t be surprised if I have leg cramps later. The foam roller will be my best friend. I have a new start line. The nutrition piece is working. The house is basically unpacked. Time to get back at it, again.

I’m here.

I’m alive.

And it’s a great place to be.

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