Reduce Your Workout Resistance

As spring unfolds this year, I’m thinking a lot about playing. In our culture, adults aren’t generally supported in enjoying silliness, laughter, and fun. Don’t you wish you could run around and play outside like the good old days? Well, you can! I’m pleased to introduce guest contributor Suzanne Reilley. Suzanne is a personal trainer in Washington, D.C., who leads Recess Workouts — a unique and FUN way to bring both physical activity and child-like joy back into your life through delightful playground games repurposed for grown-ups (while maintaining the merriment of the original activity). How cool is that?

Suzanne has been kind enough to share her thoughts on breaking through resistance to launching (or re-launching) a physical activity program below. Read on for her tips!

Do you have a special area of expertise you’d like to share with ForkBytes readers? How about a favorite health-supportive recipe? We are always interested in hearing from potential contributors with unique, fresh perspective. Contact us with your ideas, and your article or recipe could appear in an upcoming post!

Reduce Your Workout Resistance
by Suzanne Reilley

It’s such an amazing time of year. The sunshine is finally warming the air, and everyone is out with their flip flops, sunscreen, and flowers. Since many of us have been cooped up all winter, this can be a great time to re-evaluate our workout routines (or lack thereof) and shake off some of the cobwebs.

New challenges, new approaches, and pushing new fears can really take us to a whole place we never knew existed, right in our own bodies, and right in our own city. You can gain so much by overcoming inertia, switching up your routine, and trying something entirely new. It’s inspiring and it keeps us young.

I happen to love dancing (like nobody’s watching) and at one point realized that I was sweaty and physically exhausted as I was happily moving to the music. Hey! That’s a workout! I’ve also turned my initial terror of rock climbing into a deep love of the sport and discovered that it also has this calming, meditative effect.

What’s the most inspiring workout you’ve ever done? What’s the one thing you’ve been meaning to do forever and keep putting off? I invite you to question why you may have gotten away from your old favorite — or not tried that new one.

This great writing exercise to help you get in touch with your barriers to physical activity was inspired by “Blasting Through Blocks” from The Artist’s Way by Julia Cameron.

Choose a personal fitness topic where you feel you have a lot of resistance. This might be something like trying martial arts for the first time or joining back up with my long-lost running group. With your topic in mind, answer the following questions.

1. List any resentments (anger) you have in connection with your fitness goals. It does not matter how petty, picky, or irrational these resentments may appear to your adult self. Some examples: I resent being slower than Sarah. She eats whatever she wants!! I resent that instructor who made me feel stupid (I AM trying as hard as I can).

2. List any and all fears about the topic and/or anyone connected to it. Again, these fears can be as silly as any two-year-old’s. Some examples: I’m afraid nobody will want me on their team. I’m afraid I’ll look dumb. I’m afraid I’ll never finish. I’m afraid I’ll never start. I’m afraid I will be embarrassed (I’m already embarrassed).

3. Ask yourself if that is all. Have you left out any itsy fear? Have you suppressed any “stupid” anger? Get it on the page.

4. Ask yourself what you would stand to gain by not taking action. Some examples: If I don’t run in this race, I can’t come in last. If I don’t go to that class, nobody can laugh at me. If I don’t throw, catch, play, dance, I can criticize others, knowing I could do better.

By simply listing these fears, grudges, and uncertainties, you’ve started to spin your transformation in a positive direction. Now it’s time to take action. As Frank Scully said, “Why not go out on a limb? Isn’t that where the fruit is?”

Suzanne is a delightful, positive personal trainer who trains elite women in Cleveland Park and surrounding areas of Washington DC. She has recently been featured in Daily Candy and on TV-16 as the creator of playful and challenging Recess Workouts. She holds a B.S. in Kinesiology, is certified by the American College of Sports Medicine, and is currently enjoying continuing education with mentors from Resistance Training Specialist, Advanced Training for the Exercise Professional. Visit Suzanne’s website to learn more about her work!

May 12th, 2009 | Isabel Clark, RHN | Tags: , , , , | No Comments »

Getting Psyched Up for Exercise

Note: this piece first appeared in the September 2008 issue of Clark Wellness ForkBytes.

I’ve always found that September is a great month for recommitment. After a long summer of relaxing and running around, vacationing, and irregular routines, September is a wonderful opportunity to rededicate energy and time to self-care. Early fall is often when I find myself revisiting the goals I made for the new year in January and adjusting them to account for any new patterns in my day or week that have come up since then. For me, as well as for many of my clients, this invariably includes a change in one’s physical activity routine.

That’s why I’m so please to introduce you this month to personal trainer Ariane Hundt. Ariane has contributed great tips in her article below to inspire and motivate you to invite physical activity back into your life, no matter where you currently are.

Getting Psyched Up for Exercise
by Ariane Hundt

So, you think exercise is about as appealing as studying for a statistics exam? There are many reasons why you might hate exercise: Sweating, feeling lazy or tired, not having enough time, or maybe you weren’t happy with the results the last time you tried. You have your reasons, but let’s see if you change your mind after discovering some amazing benefits of exercise:

Looking fine: Do you want to have a strong and defined body? Here’s the news. You need to lift weights to get muscles — yes, even girls. Hit the gym twice a week for a full-body workout. The great thing about muscle is that it takes up less space than fat, and one pound burns about 50 calories a day!

Have fun: Believe it or not, exercise can be fun! Getting your friends together for a road race, rock climbing or wild water rafting, having a pool party, or playing beach volleyball are all fun ways to exercise without knowing it.

Pump it up: Cardiovascular exercise, such as running, walking, jumping rope, biking, or swimming improves the efficiency of your heart. If you commit to at least three weekly cardio workouts for four weeks of regular exercise, your heart will pump more blood per stroke — a sign of great fitness.

Combat the bulge: Running burns an average of 100 calories per 10 minutes. What better way to work off extra calories than going for a run in the park?

Are you beginning to change your mind yet? If you adapt these ideas you’ll get off the couch and onto the treadmill in no time:

  • You don’t have to love exercise to do it: Many people who exercise don’t do it because they love it so much, but they do love the way they feel after they’re done. That’s what motivates them to go to the gym.
  • Make the connection: Once you realize how good you feel after working out, you will want to keep that feeling. This will motivate you to continue your routine. Did you know that exercise boosts your self-esteem and makes you feel better about your body?
  • Plan for little, do more: If you are overly enthusiastic and plan seven workouts a week but never get around to doing even two, go back to the basics. Plan realistic workouts, such as running twice weekly for 30 minutes and 20 push-ups and sit-ups per day. Once you’re in the gym, you’ll want to keep going while you’re already there.
  • Think positive: Sure, watching TV may seem more appealing than working out, but which will make you feel better long-term? Think about what’s best for you long-term because sometimes what makes you feel good immediately isn’t necessarily good for you — just think of that bag of fries. Keep the focus on your goals and you’ll discover what feeling good is all about.

Ariane is a dynamic Personal Trainer, certified by the Aerobics and Fitness Association of America (AFAA). She has a refreshingly interactive and comprehensive approach in helping her clients achieve optimal health and the physical self they desire. As special contributor to Goalquest.com, she writes articles on nutrition, fitness, and wellness and is currently pursuing a graduate degree in nutrition. She has recently been featured on NBC, Fox 5 News, ABC News, CW11, and the New York Times as the creator of NYC’s toughest new workout, the Brooklyn Bridge Boot Camp. Visit Ariane’s website!

September 1st, 2008 | Isabel Clark, RHN | Tags: , , , , , | No Comments »

Easy Ways to Develop A Movement Habit

Note: this piece first appeared in the August 2007 issue of Clark Wellness ForkBytes.

We’ve all heard how important physical activity is for health. But many of us are entrenched in the belief that physical activity only “counts” if it is 30 minutes, three times a week, at a gym. Not true! While going to a gym can be great if it works for you, many of my clients report that the atmosphere in their local gyms isn’t comfortable for them, or the hours are inconvenient, or they just plain don’t like treadmills, weight machines, and stair climbers. If you’re in the same boat, I have great news for you: simple movement can be just as beneficial as more formal ways of exercising.

Our bodies were designed by nature to move. Moving your body regularly supports your healthy lifestyle by strengthening your muscles and bones, oxygenating your blood, and clearing your mind. Movement also connects you to your physical body, helping you become more aware of its needs and messages to you. Experiencing your body through movement gives you a much-needed break from your mental chatterbox!

If you don’t currently have an exercise program, I strongly encourage you to develop a “movement habit.” I’ve shared some of my favorite suggestions for incorporating more movement into your day below. Start with these simple ideas, then gradually increase your movement as you build stamina!

1. Take the stairs. Whenever possible, eschew the elevator in favor of stairs. If this seems too daunting, take the stairs for half the trip, then switch to the lift.

2. Cook at home. Lifting heavy cooking pots is great exercise. This is one of the great but little-known benefits of cooking for yourself!

3. When you drive, park a few blocks away or at the far end of the parking lot. Walking that extra minute is an especially nice change for your body after driving for an extended period of time.

4. When you take the bus or subway, get off a stop or two before your destination. It’s a change of scenery as well as a great dose of movement.

5. Play with kids or pets. A few minutes of running around with children or animals can be a wonderful opportunity for physical activity!

6. Add extra steps. A pedometer is a great tool for monitoring your movement. Try it for a few days to see where you are, then try adding 100, 200, or 500 steps, and keep increasing!

7. Start taking walks for their own sake. How about a nightly after-dinner stroll around your block to check out your neighbors’ gardens or an early morning walk-and-talk as a way to bond with your partner?

8. If you work at a desk job or other sedentary position, create reasons to get up and move around. Take the “scenic route” to the copy machine or take a walk on your lunch break. When the 3pm slump hits, try doing 15 jumping jacks right in your office!

9. Take a dance break. Commercial breaks on television are a great time to do this! Of course, you don’t need an excuse to have fun. Why not dance around for a few minutes right now? Enjoy!

August 1st, 2007 | Isabel Clark, RHN | Tags: , , , , | No Comments »