“The fact that you are not yet dead is not sufficient proof that you are alive.” -Brother David Standl-Rast
Grab the last bits of summer and enjoy that miraculous body of yours by doing something outdoors this weekend. Have fun and feel free to post a comment about what you did below!
During a precious break on Wednesday, I had a TV inspired revelation.
Part of optimal fitness training is assessing client stress levels. Exercise itself is stress on the body. Additional stressors must be factored in during workouts. Ignoring a client’s stress level can lead to over training symptoms, injury or hindered progress.
I am a personal trainer and fitness consultant. I am also a small business owner. I recently reread the 1998 bestseller, Who Moved My Cheese? An Amazing Way to Deal with Change in Your Work and Your Life by Spencer Johnson. The intent was to find wisdom for my small business (it delivered) but an unintended benefit was also finding a great source of guidance for all of us working out the details of healthier living.
With out giving too much away (I highly recommend you read this book yourself if you have a couple hours), the book addresses simple habits that facilitate navigating change. Whether you want to look better in a swimsuit or need to improve your diet, change is necessary. Your attitude, your patterns or your beliefs may actually be standing in your way. Who Moved My Cheese? provides some perspective to correct such behaviors. These gentle reminders open the door to laugh at oneself, recognize what isn’t working and allow room for a better lifestyle.
Our bodies change through puberty, change after babies, change as we age, change with injury and illness. Change happens. Being angry about change won’t help. Being open to adapting to change with self awareness and quality information CAN help. This powerful skill can help us move through the ebb and flow of staying fit and healthy. We might even come to embrace the process of solution finding, feeling healthy and happy, moving gracefully from one stage to another.
The book is simple and encouraging. If you are struggling with the idea of change in your healthy behaviors and workouts, I recommend you invest a little time to this. The benefits could be unexpectedly delicious.
My girlfriend and I have been doing our best to make periodic yoga dates since the birth of our babies. Our lives are demanding and busy, but by hook or by crook, we have both been able to make it to class and are always happier for it. Recently, our teacher made a comment mid-class that stopped me dead in my tracks: “Honor your body.”
Whoa.
Webster’s defines honor: “to regard or treat (someone) with admiration and respect.” In my estimation, most of us tend to fall into two camps when caring for our bodies. We get wrapped up in the minutiae of caring for our bodies OR we tend to stay lost in the current priority (work/family/stress) and keep healthy living low on the priority list. For all of us in either of these camps, this phrase answers quandaries – large AND small. Here are a few examples:
This phrase does not encourage indulgent behaviors or neglect of other obligations. You are not fragile or too precious to be pushed. Nor should you break the bank on a gourmet meal every day. “Honor your body” places your health on the agenda and adds a new framework for decision making. Emotion and excuses are removed. Treating your body with admiration and respect is always a good thing. I hope this facilitates easier and healthier decisions this week – you deserve it.
Great Gift Ideas ~ Large and Small
After discouraging you from buying last week, I thought it only fair to offer some helpful suggestions for the exercising woman in your life. (Or, feel free to forward this on to people looking for a great gift for you.)
Free: Mix CD: Music is an outstanding motivator. Make it funny, make it romantic, or make it inspiring. She’ll love the time you put in and the mid workout motivation.
$10 to $50:
Small Toiletries Kit (make sure it has a hook) or buy travel sizes of her favorite shampoo, conditioner, soap and lotion to really personalize
Body Shammy
Full Size Bath Towel (gym towels are too tiny for anyone over a size 6)
New Yoga Mat (community mats are just that, community)
New Goggles (for your swimmer)
MP3 or iPod arm holder for workouts
New Flip flops for the shower
New refillable Water Bottle (with cleaning tabs or cartridge if needed)
$50 and above:
Blakely FIT gift certificate (this one’s my favorite) 773-680-6824
Urban Oasis, Message Envy or favorite spa gift card to soothe those hard working muscles
Lululemon gift card for those high quality, last forever workout clothes you can actually run to the store in afterward
Heart Rate Monitor or Body Bug for the woman who loves to track her progress with computers
I hope these are a help! Wishing you a low stress week and time for your rejuvinating workouts.
Must Read Muscle Basics
Why a photo of a high fashion model chewing bubble gum? Because I needed to get your attention. There are too many smart women out there confused or misinformed about muscles. Below, I debunk some muscle myths and shed light on some fascinating facts regarding your beautiful and possibly neglected power houses. I hope these tidbits help you stay motivated during workouts and keep you from wasting your precious time.
Myth: “I can spot reduce by lifting weights.”
Advice: Get off the inner/outer thigh machine and stop doing crunches! It’s not helping like you think it is.
Fact: You CANNOT spot reduce “fatty” areas with site specific muscle training. IF this were true, everyone who chewed gum would have skinny faces.
Myth: “If I lift weights, I will bulk up like a man/body builder.“
Advice: Let go of the fear and get your fine self over to the free weight area (or call me to make an appointment.) There are tremendous benefits to weightlifting for women.
Fact: VERY few women have the genetic tendencies required to make significant muscle mass increases. Body builders devote an incredible about of time and very specific training regimes to look as large as they do.
Myth: “Lifting weights will make me less flexible.”
Advice: PROPER strength training technique actually increases flexibility.
Fact: In one sport comparison study, Olympic Weightlifters were second only to figure skaters and gymnasts in terms of flexibility.
Myth: “Muscle weighs more than fat.”
Advice: Think it through, which is heavier – a pound of feathers or a pound of lead?
Fact: The truer statement is “Muscle weighs more per square inch than body fat.” This explains why two women weighing the same amount will wear different dress sizes. The woman carrying more muscle and less body fat may wear a size six, whereas the woman carrying more body fat and less muscle might wear a size eight or ten.
As always, feel free to connect with me if you would like to come in and get those lovely muscles working for you in the way they were intended. Drop me a line with any questions. Have a wonderful weekend! All my best, Michelle 773-680-6824 train@blakelyfit.com
Your Breast Investment
Being breast cancer awareness month, it’s fitting to address a simple topic relevant to every active woman: proper support for your breasts. If you invest in one expensive piece of equipment for your workouts, make it a fabulous sports bra. Weather you include high impact movements in your sessions or not, your breasts need the support provided by a serious bra. How serious? Try this test:
Do the girls move? Do they bounce up and down? Yes? Then it’s time to go shopping. Or, do they stay strapped in tight with zero movement? Then girlfriend, we have a winner.
I wish you happy shopping for a supportive new bra. It is truly an investment that will pay off today and years into the future. All my best, Michelle
Donate $25 to the Breast Cancer charity of your choice and receive $50 off your next Blakely FIT purchase.
Just bring your donation receipt to your new client assessment or session package purchase.
Offer valid until November 15th 2011.
Call 773-680-6824 or email train@blakelyfit.com to schedule
Simple Is Good
Having another adult around on Saturday, my mind spun with the possibility of getting oodles of errands run and chores finished. I sounded like a pep team captain on Redbull. “We could get the groceries, return the Bed Bath and Beyond purchase, drop off Salvation Army, get gas, clean the condo, maybe go out for lunch with the girls…” Fearing I might derail, my husband pumped the brakes, stating “I think that’s a good enough list to start.” At first I was not in agreement (uh-uhm.) Slowly, I realized he was right.
Attempting to do all that you usually do when life is exceptionally full is not a good idea (wherein my husband’s genius lies). Personally I’ve got a new baby, new body, back to work demands, sleep deprivation and new family routines – for me, life is nothing if not full right now. Some of the changes are just more work and some are delightful, joy-filled additions. In any form, increased commitments make finding time for exercise a challenge for all of us. It can make us feel more encumbered and deflated, depleting the energy we so desperately need. Solution? Embrace where you are at and use it as an opportunity to simplify. Define what is a need and what is a want. What will energize you? What will tire you?
It’s no surprise that I firmly believe exercise belongs in your life during these times. What may surprise you are my suggestions for including it into an overflowing schedule. Let go of your notions of a “good workout” and focus on “good enough for now.” Keeping it simple and easy will give you meaningful boosts until life settles down into something more manageable.
Habits to employ to keep healthy during demanding weeks:
Print this list and post it in your office, share it with your HR rep. or attach it to your fridge. Hope it is a big help to you during busy weeks. Remember – Simple is good, and often, good enough for now.
All my best, Michelle
Blakely FIT
Strength Training Exclusively for Women
www.blakelyfit.com 773-680-6824 train@blakelyfit.com
Operating out of Symmetry Center: 401 West Ontario, 4th Floor, Chicago IL 60610
