Sometimes I get frustrated with my strength training workouts. Sometimes I feel disappointment in the weight I'm using. That it's not heavy enough. I think I should be lifting heavier. I hate when I feel that way.
Most of the time I'm very happy with the weight I push, pull, press, or whatever. But some exercises always feel challenging. Like double kettlebell front squats. I hate double kettlebell front squats (maybe an attitude change would make me love them more?). But the truth is I've always hated them. And why do I hate them? Because they are always, always, hard for me!
Every time I do them using the 12k's I feel like a wimp. I'll be doing my work out and saying Mary Ellen you should go heavier you're a wimp. Now, I can do double front squats using the 14k's and 16k's but I hate them, so I don't. I always go to the 12k's (almost all the time).
Anyway, after some mobility work, pistol practice and 3 sets of 20 swings with the 20k here's the double kettlebell workout I did today using the 12k's:
1. 3 Swings
2. 3 Cleans
3. 3 Squats
4. 1 seesaw press
Do #1 thru #4 before putting the bells down, rest as needed, repeat five times. That is one set. I continued for three sets total. And I finished with 2 more sets of 20 swings with the 20k.
So, by now I'm feeling pretty darn awesome and thinking what the heck that I used the 12k's! I just had a dynamite challenging workout! I feel good!
Again, I remind myself that what's good enough for me is good enough for me...
and that, my friend, is all I'm after...
I'm not such a wimp after all!
I know it's hard to make time and find energy for exercise, especially if you work a full time job outside the home and have a family. But.....that's when it's most important to make time for yourself and take care of yourself. You deserve you time.
You may think it sounds selfish (take time for me? but I have so much to do!), but you're not being selfish. You become a stronger you with more energy by taking care of yourself!
Here's five simple exercises you can do to help yourself get strong and energized. Do them in your bedroom, bathroom, laundry room, kitchen, back yard, or baby room.... anywhere!
It's worth it....you can do this.
Do each exercise for 30 seconds than rest 15 seconds and move on to the next exercise.
1. Squats (butt back as you squat down, thighs parallel to floor, keep chest forward, push thru heels to stand up and squeeze butt cheeks together tight at the top, yes it matters!)
2. Push Ups (on your knees or with hands on a counter, anyway you want, it's all good!)
3. Reverse Fly Squeeze (stand tall, arms out in front of body shoulder height, palms up, shoulders away from the ears, keep arms straight with thumbs pointing back, bring arms back and actively squeeze your shoulder blades together)
4. Plank Knee Touch (Plank position on forearms, body is straight than touch knees carefully to floor and back up to straight plank position)
5. Supermom (4 point position: knees and hands on floor, back flat, extend right arm reaching forward as you extend left leg back pushing thru heel, hips stay pointed towards floor, reach and stretch, alternate right side and left side)
There you have it, five simple exercises! Circuit through one to three times. Shoot for three or four times per week to help build not only important body awareness but also base strength (along with burning unhealthy calories and building healthy lean muscle). You can get it done!
Click the link below for a PDF on helpful movements for joint stiffness:
Seven Ways to Loosen Joint Stiffness Without Painful Poses
What is your goal (aim, purpose)?
It could be to lose weight or run faster. Maybe you want to build lean muscle and get stronger. Or simply walk more to stay healthy.
Whatever it is, it's important to have a goal to move towards.
Goals help keep you motivated and accountable. It doesn't have to be specific, it could be general, as simple as showing up for a workout a few times a week.
Short term goals are very attainable. Think of something you'd like to be better at in three to six months and set your sites on it! Write it down, keep a training log and before you know it you'll be there!
1. Overdo It. More is not better when beginning an exercise program, especially if you've been sedentary for a while. Start slowly and let your body adapt, which will help you stay injury free. You're in this for the long haul, slow and steady wins the race!
2. Keep Putting Off Your Workout. I'll do it later, I'll do it later, I'll do it later.....nope, that doesn't work. Before you know it your day is gone. Set a specific time each day and stick with it, do it, get it done!
3. Give Up If You Miss A Day or Two. We all know life happens and it's possible to miss a few days here and there. But, that doesn't mean you stop. Pick up where you left off and get yourself back on track. It's okay!!
4. Make Excuses. We all can come up with many, many excuses. I'm tired, I'm too busy, I don't like exercise, it's boring, I don't like to sweat... and guess what, that's probably all true, BUT..... dump the excuses in the trash and take control of your health. Maintaining an exercise routine is much more important than your excuses. Give yourself a healthy positive boost of empowerment!
5. Telling Yourself You Can't Do It. As the saying goes.... if you think you can, you can, if you think you can't, you're right! Your body does what your mind thinks. So no negative energy please. Instead, think how a few simple movements can loosen joint stiffness and make you feel much better. Put one foot in front of the other and move. Take it one day at a time. Just for today walk for 20 minutes....
Useful practical information and a workout or two...