Category: strength training

Set Your Intention

One of the things I love most about my yoga class happens before we even begin to move. You might think “it’s a yoga thing,” but it doesn’t have to be. Before we begin our workout, we set an intention. By “intention,” the teacher doesn’t necessarily mean you must box yourself into an “I intend to get better at…” statement…not at all. What she means is: Take a moment to acknowledge (or for some, discover) why you’re here.

Sound silly? Well, think about it next time you’re about to go out for a run, as you’re lacing up your sneakers. What’s your intention? Where did the desire/need for this run come from, and what do you hope to gain from the experience?

My workout becomes significantly more, well, significant after I set my intention. Some days I simply say a word of gratitude that my body is healthy and strong and allows me to do the hard work of Bikram yoga when there are plenty of people who wish they could do it, but for some reason can’t. Some days I extend that little secret wish to my family…health, happiness, peace for all! It’s a moment to say a little prayer. But very often these days, I find myself actually focusing on an intention, like “Use this practice to breathe and release the day and create more patience in my daily life.”

Perhaps even more important than setting that intention is being reminded of it later in the session. Coming back around to it, and realizing that, hey! All those thoughts swirling around in my head when I came in, they really did leave my brain over that hour. And I do feel calmer and more in control. I believe in my intention. It comes with me when class is over, even when I’m no longer thinking about it consciously.

So my suggestion for you is this: Before you begin a workout, look at yourself in the mirror. That might be the hardest part for you, but that’s why you should do it. Ground yourself, recognize the “you” you see in front of you. Then let your eyes settle on your eyes, throat, chest, wherever, and set an intention. What motivates your workout today? You say, “I wanna lose weight, that’s all.” But is that really all? It’s a respect for yourself that’s driving you, is it not? Affirm those deeper voices that nudge you into your athletic shoes when you really feel like falling onto the couch. Dedicate your workout to someone or something. Make it more than a calorie-burning session. Because it is!

Meet a Real Fitness Girl: Chrissy

This girl's on a roll.
This girl’s on a roll.

Chrissy has been working out with me for about a year now. Her workouts range from Jazzercise to Roller Derby, and I’ve watched her lose weight and change hair colors over this time. What follows is her real-life exercise story.

KTFG: When did you start really getting into working out?
CW: I have worked out off and on since high school. I belonged to Gold’s Gym back then. I have had many ups and downs on the scale and in my physical ability. On August 1 2012 I started my latest (and last!) re-start to exercising and eating better.

KTFG: What was your workout of choice?
CW: Early in my workout days I did aerobics and slugged away at the stair climber. My father was a body builder so I have dabbled in weight lifting since I was a kid. I much prefer the aerobics and have always enjoyed the social aspect of fitness classes.

This go round I have been doing Karen’s Core and More Class and Jazzercise. Both are hard but are fun and social. I think the one thing I am missing is I need to add in a once a week yoga class. Oh, and spinning, I was on a spinning kick for a while and miss it. I bet my padded shorts are too big now… ok, sorry. I am addicted to workout gear.

Recently (July 2013) I joined the Roller Derby Rec League. It is an awesome way to burn some calories while having fun. I will roller skate for hours but refuse to run. Ok, well, if some bad guys were chasing me I would run but… only if I had no choice.

KTFG: What do you do when you feel like sitting on the couch, but you know you really should get up and exercise?
CW: This particular scenario is not my issue (right now). I have built my days around exercising. I put my workout clothes on in the morning, drop my daughter off at school and head to Jazzercise. I HATE being out in public in workout clothes IF I am not working out soon. I much prefer real clothes and get super mad at myself if I wear workout clothes and do not work out.
However you do need to build in a day off where you have permission to “sit on the couch” or whatever variation of that recharges you or you will go crazy.

KTFG: How do you self-motivate?
CW: Presents! I buy myself new stuff the MINUTE anything gets too big. I am addicted to buying new workout stuff. I am really looking forward to rewarding myself with some of the nice expensive stuff when I get closer to my goal weight. For now I hit Marshall’s every couple of weeks.

KTFG: Where do you see yourself down the line in terms of physical health?
CW: I am strangely healthy for someone who has so much weight to lose. But I do want to maintain and improve my health. I want to be one of those people that looks like they are getting younger rather than older.

KTFG: What are your goals?
CW: I have long had a “secret” goal of becoming a Weight Watchers leader. But you have to get to and stay at “goal weight” to do that and I have not managed that yet. Also I am working towards becoming a Jazzercise instructor. So I guess my answer is that I want to be healthy and fit enough to be a Weight Watchers leader and Jazzercise instructor so that I can help other people change their lives too.

KTFG: How does weight training fit in with your other workouts?
CW: I do hand weights in various ways to at least 2 – 3 songs per workout.

KTFG: How does it make a difference?
CW: It helps improve my strength in everyday life. I live in a townhouse and lugging groceries up the stairs is much easier when I am working my arms with weights.

KTFG: What advice would you give to someone who knows she needs to be exercising/eating a healthy diet but just can’t imagine how to begin?
CW: 1. Find a way to make it social. Walking with a friend, taking a class, anything that gets you moving AND is fun.
2. Make your workout time concrete on your schedule.
3. Believe that you deserve to be healthy and happy! And when you are, you will be a better you for yourself and everyone around you!

Meet a Real Fitness Girl: Cindy P-L

Cindy P-L has been training with me for a couple of years now. I’ve seen her get strong, go vegan, and lose weight. Her progress is worth mentioning, so here is her story, in her words.

Cindy P-L

I have been a serial regular exerciser all of my adult life.  Unfortunately, this was interspersed with bouts (months to years) of time out of the workout routine also. Fortunately, almost 3 years ago, I started working out 5-6 days a week, and this time, it seems to be sticking.

I like the balance of cardio plus weight training because I absolutely know that my body needs both. I always strive for cardio daily to promote weight loss. However, I need to do weight or resistance training and most importantly core work at least 3-4 times per week. Having a strong core has made everything else easier, and the same goes for stronger arms and legs.

When I need to self-motivate, I remember my commitment to myself and my health and how great I feel since I’ve been serious about it.  And I reestablish my health goals in my mind. Truthfully, I also have a strong fear of missing 1 day and that day turning into missing a week, and so on.  It has happened so easily and quickly in my life in the past.

Down the line, I hope to lose 15-20 more pounds (that will be 85-90 total) and then slow down the workout routine just slightly.  I’d like to reach a point where my long-term routine is 4 hard workouts a week, plus active family time.

I know that regular exercise will be a part of my routine for the rest of my life in order to remain healthy, stave off the diabetes that most of my family experiences, and remain comfortably active. My most important goal is to run around with my grandchildren one day!

My advice for someone who knows she needs to be exercising/eating a healthy diet but just can’t imagine how to begin: Start with small goals. When you’re 20 or even 100 pounds overweight and you’re not working out or eating well, it’s hard to get started because it all feels overwhelming. It’s important to know that every meal eaten more healthily and every minute working out is positive motion. You need to accept that it might take years to meet your goals. But, the good news is that during those years, you feel better and better every day, so it’s not lost time at all.

For me, the best advice is that there’s no quick fix, and that’s really OK!

Aim High, but Be Realistic

When the fear of “things staying the same” surpasses the fear of “failure,” stuff happens. 

So what are you afraid of? I’m hoping it’s more of the same. What IF you register for a 5K three months from now even though you are not currently in shape? What IF you commit to a workout class once a week by pre-paying even though you’re “uncoordinated”? What IF you decide to finally let the youthful, energetic person buried deep inside you out to shine? What’s the worst thing that could happen?

It’s so easy to let your life slide into auto-pilot. Every morning, coffee, cereal, grab your bag, go to work. What’s the point? Have you heard this: Try something once every day that scares you. That means give your life purpose. Reach for new heights. Stop letting fear hold you back.

After all, if you think about the reasons why you haven’t yet made the call to the personal trainer, or signed up for that 5K, they really are pretty silly. They probably go something like this: I don’t know how we’ll coordinate a time with my busy schedule. Or, I’m so out of shape, where would I begin? Or, What if I can’t finish the race? I have answers for all of those, as I’m sure you expected. A) There’s always time for exercise, even if you have to get creative. B) If you’re out of shape, there’s only one way to get in shape, and that’s to get started (we all started somewhere…). C) Who cares? Walk if you can’t run. Do your best. You will never regret having tried. And how fun will it be next year when you look back at that first 5K and laugh at how hard it was back then?

So I say aim high. Set goals for yourself. Real ones you can measure. But go for it—don’t be easy on yourself. Working toward big goals gives us a reason to get up in the morning. It makes the routine bearable because there are bigger things going on that are yours alone to hold close. Ask yourself what accomplishment you’d like to be able to say you achieved this year, and then let it be known that that’s what you’re working toward. Set your fears aside and watch what you can do!