Tag: gym

Greatness is Contagious

I was watching her – not only as a bootcamp participant, but as an instructor. Early on in my heart of hearts, I knew that I was watching and learning to become an instructor myself. Yes, I was getting my own fitness on track, but deep down I felt like this was something I would love to do. Concentrating on my form, sweat beads dropping from my hairline down my back and trying to eek out each rep, she hollered at us:

“Greatness is contagious! Don’t be that person that quits half way through! The person next to you is watching! You drop out, then she does. It is contagious! Don’t be the downfall of the people next to you! Be great! Catch the greatness!”

Needless to say, that when given that little gem – somehow you manage to find what little strength you have in the tank and give it your all. She was, and is, full of these fitness gems. (You can check out Christina and her other awesome Christina-isms at her website dumbellfitness.com.)

What she said was, and is, so very true. I see it as an instructor myself all the time. You may think that while you’re in your group class, stopping mid workout to check your phone that you are only affecting you, but you’re not. Everyone in the group feels that focus and that energy detract from the room. During indoor cycling class, I’ve threatened to bring in a basket “depository” for all electronics for the hour. I crack jokes in class to get the point across without singling anyone out – because a lot of the time I think it’s just become so customary. We have these screens attached to our fingertips all of the time that to set it down and (GASP!) actually turn them off seems to make us feel naked! For one hour – just one – take a break. Work on you. Leave all of your life at the door. Trust me – it will be there when you are finished. Fill your cup – then you can get back to filling others’. 

If you are coming to a group class, understand that you are a part of that group – even if it’s just for that workout. Your presence, your energy, and your focus is wanted and needed. It’s not about the instructor or ego or anything like that – it’s about your fellow participants. When you half-ass it, they see that and it is contagious. But so is greatness. If you are giving it everything you have, so will those around you. This isn’t to say you have to be perfect, or do every rep – it’s that you are doing YOUR best. Giving it your all.

In fitness, we don’t half-ass it. We use our whole ass. Why? Because greatness is contagious!

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I See You

The gym is such a weird, wonderful place. It is a prime location for spectacular people watching opportunities. Working in the gym affords me more time than most to observe, and of course work with, all types of people.

I want you to know I see you.

I see you putting in the time. I see you watching, picking up new things, learning how to do this exercise thing. You’ve been really working. Stick with it. Your consistency will pay off.

Even when it’s hard and it would be easier to just skip it. When you can easily just get lost in the day-to-day busy, or the phone, the family, the computer, or your work. Don’t quit.

Do. Not. Quit.

While you may not see it now, you are making progress. You are starting to realize that those negative voices are not speaking the truth. Keep fighting back. That voice that whispers, “It’s too hard…” and “What’s the use?” will be proven wrong. It’s not too hard. You can do hard things. You’ve done hard before. You’ve survived.

And you will again.

Ask yourself, do you ever regret moving your body? Have you ever gone home and thought, “Well, that was a waste of time. I don’t think I’ll do that again.” No, you haven’t. While not every workout has been Earth shattering, you always feel better when you get moving. You know this. Keep going forward. Progress. Not perfection.

I see you.

I see you contemplating. You have a fork in the road. Don’t opt for the easy way. In the long run, it’s not easy at all. It’s not easy to not have mobility. It’s not easy feeling uncomfortable in your own body. It isn’t easy to have zero energy to get through the day. Easy isn’t easy.

Do the work. You have the tools. Seek out information. Trust your intuition. Learn. Keep moving forward. Don’t quit. Do. Not. Quit.

I see you.

And you are worth it.

Resolutioners

I love this season. Reflections, taking stock of accomplishments, setting new goals, appreciating the good of the past while looking ahead with anticipation of what the next year might bring.

Lately much of what I hear at the gym is, something along the lines of, “Oh yeah, just wait until January! All the New Years’ resolution makers will be in here making the place packed…”

I love a new year. Why not make a plan to achieve a goal? Even if the goal isn’t completed, isn’t it better to make steps in the direction of your dreams than to not try at all?

How about this: instead of eye rolling the new members of the gym, why not smile? Why not give them a nod of encouragement?  What does positivity cost you?

Nothing.

Maybe if we are kinder to people, they won’t find the gym such an intimidating place. Instead of complaining about a lack of parking, let’s be a community of encouragement.

Let’s make one of our resolutions to be welcoming rather than arrogant. Remember how scary this stuff was when you started?

Perhaps this really is the year.

Their year to make lasting healthful changes.

Your year.

2016. Let’s dream some big dreams and chase them with abandon!

Halloween

I LOVE Halloween.

Like, a lot.

Probably more than most people. More than Christmas and my birthday put together. It’s one day a year where you can dress up like a lunatic, act crazy, get candy from strangers and it’s all perfectly acceptable! What’s not to love, right?!

Previously I’ve been Cat in the Hat and the minions were Thing 1 and Thing 2. cropped-img_4310.jpgThe hubby and I have done the Outlet and Plug in (and will reprise our roles this year while trick or treating with the kids). Dressing up is just fun and we get into it big time. Even as a kid, I remember dreaming up all kinds of craziness with my parents each year.

At the gym, we had a Star Wars-themed dress up day a few days before the main event. I still had clients to train, but I came armed with my buns and a borrowed-from-my-son light saber.

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Those buns, however, did not come without some work!

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It’s been about 10 years since I’ve done this….and I quickly remembered why!

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Dead animal, anyone?

We were told that we could of course dress up on Saturday – the big day. I hadn’t given it much thought, other than going trick or treating with our kids in the evening. I hadn’t planned on dressing up that morning for spin and training sessions…but then I got to thinking….

What could be fitness related, but allow me to actually train?

Enter the grand-daddy of fitness costumes:

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“Let’s sweat to the oldies!!!!” Thank you Richard Simmons!

I didn’t know it was possible to love the holiday more than I already did!

Happy Halloween!!

The Mental Weight Room

A while ago we were prompted to discuss confidence and describe the things at which we excel. It was a hard post to write in that describing fears and humility can sometimes come off as false, or at worst fishing for compliments. Barf. That’s so not my intention.  I do wonder, though – do we ever totally have confidence? Do we ever arrive? Do we ever just get it? “I’ve got this and life is splendid!” My theory is probably not. There’s always something more to do, more ways to stretch ourselves, and areas where we feel inadequate.

My most recent experience in having courage to take scary steps to confidence is at the gym. Oh the gym! It’s such a weird and wonderful place! There are so many great things about the gym, things that make me angry, and many things that make me stifle laughter. (And yes, I still LOVE my online workout program DB4L!) In every gym I’ve been in, there are different sections that have a sort of unspoken rule about where you go and where you don’t. In my gym (and, honestly, in my head more than reality) these sections are as follows:

The Zumba/Step/Group Cardio Room

Always blasting awesome, thumping music, the Zumba folk go straight from the front desk and/or the childcare drop off area and head right for their class. No stops, no eye contact – straight in. Dance and step cardio only people!

The Cycle Room

25 stationary bicycles, music, speakers and sweat. Duh. My home away from home. *Sigh* I love this place!

The Women’s Only Workout Room

A bank of elliptical machines and treadmills line the wall, with the resistance training machines along the opposite wall with mirrors. There is one squat rack, some dumbbells, stability balls, etc. Most of the machines are older models, refurbished or are missing parts. Why do the women get the crap machines? There are plenty of tools to get the job done, but it leaves a bit to be desired. But what do we care, we’re just reading our magazine on the elliptical anyway. (Yeah, that was sarcasm.)

The Dark Cardio Room

Introvert central! My other happy place. Dark lighting, rows of state of the art treadmills and elliptical machines and you don’t have to interact with anyone! YAY! This room says, “Leave me alone. Let me do my thing. In and out and get it done.” No mirrors in this room so no having to watch people posing for selfies!

The Weight Room

Dominated by males mostly. Lots of ear buds, workout drinks, free weights, not-so-subtle selfies, weight plates clacking and crashing together, and grunting. Occasional swearing. Lots of “Hey bro” kind of talk. People checking out other people. (I live in a college/military town – it’s gonna happen.)  It makes me laugh. But it intimidates me, too.

Every week I eye that free weight area. I salivate over the opportunity to have the courage to walk over there like I own the place and do my thing. Instead, into the women’s only gym I go and do my workout in there. WHY?!

Despite losing 50 pounds (and relapsing and re-losing!), logging countless miles, doing crazy workouts, traveling and paying to do insane mud runs, completing a marathon, and no matter how many fitness certifications earned, I still have trouble believing in my capabilities.  In my head, I’m still the overweight mom that is tired by walking up stairs, that fears she won’t be able to keep up with her kids. I don’t look like a fitness model so I don’t belong in that weight room. I’m the one who wants to be a trainer, but I know I don’t ‘look’ like a trainer. Will anyone even take me seriously?

It’s another one of those let’s stick our foot in the face of fear and just do this already moments.

After arguing with myself, I took a deep breath, went in with workout in hand and did my deal. While outwardly, it was highly anticlimactic, but in my mind? Yeah, in-the-air-heel clicks and fist pumps all dang day! I mentally high-fived myself all over the place! I did deadlifts, back rows, climbed on the assisted pull up machine (unassisted pull ups are on my bucket list!) triceps, planks, hip thrusts – I did everything I had planned and then some! I OWNED that weight room.

I. did. it.

Yeah, the ‘bros’ were in abundance in all their selfie-taking, grunting glory. Smiling, I looked myself in the eye. None of my mental b.s. matters. It’s time to end the struggle in the mental weight room and get out and play in the real one.

I’m gaining strength. Results are coming. I’m seeing muscle mass increases. I’m learning. I’m teaching. I have a voice in this field and I have every right to stand in my own confidence and own this. 

Dear Gym Staff (And Why I LOVE DB4L)

Where do I start?

Let me preface this by stating that while I do have a group exercise certification and a spin certification, I in no way consider myself an expert in fitness. By doing things the right way (cleaning up my diet, getting enough sleep, moving my body, and lifting heavy things) as opposed to crazy diets and eliminating entire food groups, I have been successful at losing weight and maintaining an active and fit life. In spite of this, I know I can always learn more and get better. That’s why I continue to attend classes, be exposed to new things, and get out of my comfort zone.

With that said, I have a few things I’d like to get off my chest.

When I come into your establishment, don’t make assumptions based on how I look. Regardless of how it may appear, you don’t know where I am in my journey. I may have lost 100 pounds, but still have more to lose. I am coming here to get my fitness on. Just because I am not a size 2, don’t assume that I am clueless about fitness. Strike up a conversation, without condescension, and let’s chat about it.

When you start your group class, please do not use it as a platform to sell your latest multilevel marketing weight loss product. I don’t care how awesome you think the products are, I didn’t come to your Zumba class to hear about doTerra essential oils. I don’t care that next week you are trying the wrap crap and will let us know how it works. It doesn’t and I don’t care. I also did not come to hear about how much weight you have lost, are trying to lose, or what you are doing next weekend. These are not things I need to know to get my calorie burn going. These are not class announcements. I’m excited you are excited about yourself and have confidence. Please stop looking at yourself in the mirror during class, however. It’s not cute, and it appears that you are here solely for yourself. You’re not. As a teacher, you are here for your clients.

I’m all for motivational “rah-rah” speeches about changing our lives (I live for the fist pumping, heart surging stuff!) but please don’t tell me how I can look just like you on the bike, that I can be as good as you are. I’m working on my own awesome. You’re awesome, I’m awesome, but we are awesome in our own way. I don’t want to be you. Imma be me.

Please don’t put down your fellow instructors. All instructors have their own way of doing things. When you put your co-worker down, it makes you and your establishment look unprofessional. Just don’t.

Front desk staff, you are the first thing people see when entering. Do you think it really spells h-e-a-l-t-h when I see you sipping a bottle of soda as you sign me in? What the heck!? Even if you drink soda on your own time and you have no interest in health but are just doing your j.o.b., please for the love of all that is good – stop drinking it on the clock at the gym!

Stop complaining about how busy you are this time of year. Encourage those resolution makers! They are trying! Maybe this year if they don’t get grief from you, they just might gain the confidence to keep coming!

I do like your price point, and will continue to come to use your awesome dark cardio treadmills (I LOVE running in the dark! Who knew!? You can pretend no one is in there with you, get in and get it done when it’s too cold or blazing hot out!) and I will come to your spin classes. I’ll be checking things out, but you have confirmed why I love my online workout program so much!

Sincerely,

Reluctant Gym Member

Got any gym pet peeves? What drives you bonkers about the gym? 

I am not paid to promote DB4L, I’m just a client who really digs the program! If you want more info, here’s the link and you can check it out for yourself!

Music…and a New Adventure

For the past month or so, I’ve been slightly freaking out. Going about the daily routines; taking care of minions, grocery shopping, laundry, etc., but just underneath the surface: freak out central.

Not life or death freak out, but first-job-in-six-years kind of freak out. I accepted the spin instructor position at a local gym and my first class is tomorrow.

Gulp.

I’ve seriously changed my playlist of 14 songs 87 times. I hear music differently now. I mentally decide if the song I hear on the radio would make a good spin song.  While in the car driving, I cue pretend spinners in my imagination. Out loud. My kids have decided that I’m nuts. I’m sure that opinion will stick when they hit 12. Whatever.

A recent WordPress weekly prompt was to write about music. A favorite song, why certain lyrics speak to us, what our life’s theme song would be – all viable topics. My question is how the heck could you narrow any of those down to one song? Like most people, music is more than just noise in the background in my world. Our iTunes library is filled with “please don’t judge me” songs as well as Top 40. Every genre, multiple decades, with both the hubs’ and my tastes thrown in for good musical fun. He’s more of a beat and instrument guy. He loves the intros and the guitar solos. As a writer, it’s not surprising that the lyrics are what speak to me.

Now for the first time, I’m really hearing beats per minute, phrasing, and how that translates to a good spin class. As I crafted (and re-crafted, and crafted again) this playlist for my first class I listened to my favorites, had help from friends, and had to weed them down. As I look over this list now, it’s not surprising how this list speaks to me.

1. It’s Time – Imagine Dragons

Not only a great song for a warm up, great lyrics. I love that it’s (finally) time for me to put this certification and the studying to good use! And to quote another instructor friend who told me “it’s about damn time!”

2. Ali in The Jungle – The Hours

The lyrics in this track are superb for working out. Introduced to me by my neighbor on Oahu, this song reminds me of her and her determination to get healthy despite being in the middle of a long deployment with 4 kiddos. It isn’t easy, but as the lyrics say, “Everybody gets knocked down, but how quick are you gonna get up?” Love.

3. Sail – Awolnation

This one reminds me of my favorite trainer. Not only did she help me in so many ways, but she introduced me to all kinds of music that I never would have considered otherwise.  And every time I hear this song, I can almost feel the Hawaiian breeze blow across my sweat soaked-skin as I panted in relief that I had survived another one of her killer workouts.

4. Crabbuckit – K-Os

When I first heard this peppy little tune, Eric was deployed and I heard it come on the radio. Done with sappy sad songs, I was ready for this one and immediately thought it would be good for some jumps on a spin bike!

5. Dynamite – Taio Cruz

The perfect party song, but also a great running song. This one is always on my running playlist, and I had to include it in my first class. Perfect for a 5:30 a.m. class to get us all up and at ’em!

6. Everybody Talks – Neon Trees

Not a great thinker in terms of lyrics, but I like it and it works good for spin. It just sounds “happy”.

7. Money Make Her Smile – Bruno Mars

I love Bruno. Every single song. LOVE. That is all.

8. Let Me Love You (Until You Learn to Love Yourself) – Ne-Yo

When you’ve been believed in by someone who sees your potential before you do – that’s magic. That’s what I take from this song.

9. Give In To Me – Michael Jackson

For all of us growing up 80’s, Michael Jackson typifies the decade, among other things. Not only was this my favorite song when I first started going to spin, but I remember much of my struggling in that first spin class. Pushing beyond what I thought I was capable of. It was time to “give in” to the process and trust that I was going in exactly the right direction!

10. China Grove – Doobie Brothers

The first time I heard this song in a spin class, you could just feel everyone smile with recognition. I love a song that EVERYONE knows.

11. Livin’ On A Prayer – Bon Jovi

Oh Bon Jovi. I remember watching him on MTV, rockin’ out with my hairbrush microphone and my mile-high bangs. Good times. And it works for spin – bonus!

12. Shake it Out – Florence and the Machine

This song made me cry when my friend Katy sent me her spin playlist. At the time she had just started teaching, Eric was deployed and I remember it was a rough week. I had put the kids to bed, plugged in her playlist and imagined myself halfway around the world in her spin class. When this song came on it was a sort of release of knowing the end of the deployment was in sight, I was shaking it all off, all the tired, all the stress, and just trying to get back to myself. Tomorrow I will imagine her smiling at me in the back of my first class.

13. Red Hands – Walk Off the Earth

This song reminds me of endings. Ends of relationships. Ends of struggles and sad goodbyes. Goodbyes are hard, but out of them can come tremendous growth.  A tad melancholy, but makes for a great cool-down!

14. Home – Phillip Phillips

I love the beat of this song. I love the lyrics about making this place your home. As a military family – wherever we go is home. “Pay no mind to those demons they fill you with fear” speaks right to the whole Brene Brown and Daring Greatly thing. I have a feeling that spin may be my home away from home.

So there it is. Tomorrow morning me and a few friends will be spinning our hearts out. May I not puke, faint, or fall off a stationary bike as I did so gracefully in my dream nightmare last night.

Fartleks, Minions, and It Was All My Neighbor’s Fault

Sometimes I question my sanity.

I got up early (before the sun) hit the early spin class, was feeling great and got hubby off to work and was determined to play hard with the minions. It’s been sunny the past couple of days, but the rain is coming. It ALWAYS comes. And then we will be stuck inside for a few months. Yay Pacific Northwest!

We started off after breakfast with a bike ride to our favorite playground; played hide-and-seek, chase, and practiced monkey bars. (Good cross training for Tough Mudder!) We came back for a break, some lunch and then decided to get an ice cream cone.

Later, our neighbors came over to chat. They are headed out-of-state in a couple of weeks as he will be running a marathon and is currently in the throes of training. Not only was he all covered in an 18 mile run endorphin high, but he was flaunting his Tough Mudder sweat band.

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Ugh. That thing forever haunts me.

I’ve been taking bodypump and spin classes at the gym, but I have only been running once a week. I’ve missed it.  Talking with my runner neighbors about the joys and pains of running sealed the deal. I needed a run. I was completely green with endorphin envy.

The minions were asking to go to another playground so I decided it was the perfect idea to run intervals while they rode their bikes. I should always reconsider a plan when it seems perfect. The run there was great. (It’s down hill and I got some great sprints in.) We got to the playground and played for a bit, then one minion had an accident. Time to call it a day.

Climbing back uphill, pushing kids on bikes (they needed ‘boosts’ all the way home), one minion tries to pass the other, 4 skinned knees, 1 pair of wet pants, crying and helmets all askew – this did not add up to a “perfect run”.

I think tomorrow I’ll be heading to the gym.  Then maybe a run….solo, of course!

Success or Failure?

It really does come down to choices. All of life is a choice.

Am I going to eat garbage or healthy nourishing food? Am I going to wear sweats or jeans? Am I going to workout or sit on my couch? Am I going to go for a walk or bike today? Am I going to succeed (whatever that “success” or end goal is) or fail? If I fail, am I going to keep at it until I succeed?

Since the move and with deployments on the horizon, I have to consciously set myself up for success. Doing the parenting thing on my own is a bit daunting. (Have to give it up to the single mamas out there – its no joke!) How can I be the best mom I can be despite any circumstances? Here’s what I have done to set myself up to succeed:

Joined a gym that has child care. LOVE LOVE LOVE this gym. I would go just to be able to take a shower alone once in a while!! I tried a new group class at the gym. Scary and nerve wracking, as I didn’t know what I was doing, but – how do you get better at something? You do it. So I did! I have a bike and a bike trailer and a BIG hill right down my road. I can bike with the kids in tow or chase Jake on his bike with just Hannah in the trailer. They get a fun ride, I get exercise (and an endorphin high!) and we all are happy.

I also scheduled some alone time. I don’t know about you, but I HAVE to have some down time. Just to be. I made that happen and I CHERISH that time! And the side bonus is my kids get to interact, play and learn from their older cousin. I really love that. And it gives the kids and I both an opportunity to have a break from each other. (We ALL need that from time to time!)

Success is a choice. We can choose to succeed, or we can choose failure. But, Jillian Michaels’ says, “Why choose failure when success is an option?”

Why indeed?

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