So, maybe you're new at the fitness thing. Or maybe you're a cardio "junkie" and you just have no idea what to do with weights and/or machines. Well, have no fear because I am going to outline for all of you how to have confidence at the gym.
Step 1: Fake it. Walk up to weights with purposeful and determined steps.
Step 2: Keep pretending. Choose weights. Smirk. Keep walking. Keep faking it.
Step 3: Seriously, no one is looking at you!!! Now go lift!
Seem simple enough? GREAT! You are going to do a wonderful job at the gym!
Okay, but really, no one is looking at you. I will admit that I sometimes still have some anxiety about going upstairs to the weights and executing my workout for the day. Today was one of those days. Here I will attempt to humor you with a short look into my thoughts as I began my workout tonight.
Scene: Upstairs free weights area (after delaying doing weights for 45 min on various cardio machines downstairs...)
Ok, quick! Find a place to put your water bottle. No! Not there, that's too close to that guy. Geez, why do guys still work out over here. This is CLEARLY the girls section. I wish they would just man up and go over to the big boy part of the gym... OH! That corner! (Grandma speed walks to vacant corner.) Now focus... Chest and back day, chest and back day. Oh forget it. Just go grab some weights. (Shuffle around person who is lifting INCHES away from the dumbbell rack) Weights, medicine ball, corner - good to go. Wait, is that person watching me (They weren't) No. Stop it. You're being crazy, just focus! What number was that? 10? Sure. 11, 12, 13... Whoops! Almost fell off the ball... I'm sure no one noticed... Okay, maybe THAT guy did... Just go to the boys side already! GRRR Crap! How many was that?! Probably enough...
This crazy episode only lasted a little bit longer. I did move on to some standing fly's with a shoulder press, messed up the flow of the move, hit myself in my thighs - yes, both of them AND multiple times - but I pressed on. *No fitness joke intended* The only thing I changed about the workout was my attitude. I stopped my inner anxiety rant by pretending that no one was around me and that I was a skilled weight lifter.When I started to believe, even momentarily, that this was true, I pushed myself and lifted and felt really good about what I had accomplished. It turned out to be a pretty successful gym session. Oh, I also turned the volume on my iPhone WAY up. That helped A LOT. ;-P
No matter what you look like, how long you've been going to the gym, etc. we all have those moments where we feel self conscious. It's totally normal. But you're at the gym to challenge and improve yourself. You are on a personal journey that no one in the crowded girls section at the gym knows. They aren't judging you. You are your worst critic. And even if you are CERTAIN they are judging you i.e. you see them pointing and laughing and maybe they stick their tongue out at you; just remind yourself of this: If they have enough time and energy to judge you, you are clearly burning more calories and gaining more muscle than them and you will soon be able to beat them up. ;) *I do not support you beating anyone up. Use your words. Or walk away. A little PSA from yours truly, Kindergarten teacher extraordinaire!
I hope this helps someone with a little gym nervousness. Or at least makes you laugh. :-)
Just fake it till you make it!!
Thursday, January 24, 2013
Monday, January 21, 2013
Is Neflix to blame? Or am I just being lazy?
I have been one lazy (you know what) lately.
I thought the new year would make me feel great or inspired... Instead, I have struggled these last few weeks to overcome what the holidays did to my eating patterns.
I am a creature of habit and I do NOT do well with days off. Don't get me wrong, I LOVE not having to leave for work at 6AM sometimes but I feel so much more successful when I have a schedule to keep.
When I don't... I find myself parked on the couch for HOURS watching episodes of Netflix STUFFING my face until I feel too uncomfortable and miserable to do anything. Even the dishes. And I love doing dishes.
It's not a pretty sight.
So, what is the solution? Well, I know there is no quick fix. Just days of trial and error. And last week I made a decision to help me start to move on from the butt dent in my couch. I changed my diet a little bit. I started to incorporate meat back into the picture just to see how it would go for me. And it started out fine in small portions. But combined with my EXTREME laziness and overindulgence, it turned into a 24hr abdominal pain. I felt better after one day of not eating meat and after a full week I feel almost normal again. :)
The first change turned out to be pretty spot on and I felt well enough to work out 4 days last week. They were by no means excellent workouts and my calorie burn was pretty shameful for the amount of time I spent in that gym and running and working out at home. But I am trying to start a habit and 4 days a week is a pretty good place to start.
However yesterday was the first day that I actually did not over eat and this morning I feel better than ever! I had to mentally set myself up for success. I did NOT want to go to the gym but I did and it was AWESOME! Hardly anyone was there (at 8AM on a Sunday) and I was able to get a pretty decent leg workout in. Which I am feeling today... :-D
Point is, your mind will fail you a thousand times before your body does. DO NOT let yourself convince yourself that you can't do something. You will be tired, you will have excuses, but put on your shoes and step outside and just see how you feel. Maybe wash your face? Stretch a little? GET UP AND MOVING! You will feel so much better than you will after a cookie or almost an entire box of graham crackers...(<----- Guilty...Darn you Publix and your BOGO's! GRRR)
Now, I hope you're feeling inspired cause I am going to share the HIIT that I did yesterday. It only takes about 25 minutes and you could probably do this at home if you modify it a bit. :)
Five for five circuit
5 Rounds of 5 Exercises - - 30 secs work/ 30 secs rest
Circuit:
1. Kettlebell Swings (20lbs)
2. Reverse Lunges (15lbs dumbbells; 30secs each leg)
3. Jump rope (OR jumping jacks)
4. Stability ball knee tuck ins
5. Burpees
Rest for 30 seconds and repeat 4 more times
Good luck!!!
I thought the new year would make me feel great or inspired... Instead, I have struggled these last few weeks to overcome what the holidays did to my eating patterns.
I am a creature of habit and I do NOT do well with days off. Don't get me wrong, I LOVE not having to leave for work at 6AM sometimes but I feel so much more successful when I have a schedule to keep.
When I don't... I find myself parked on the couch for HOURS watching episodes of Netflix STUFFING my face until I feel too uncomfortable and miserable to do anything. Even the dishes. And I love doing dishes.
It's not a pretty sight.
So, what is the solution? Well, I know there is no quick fix. Just days of trial and error. And last week I made a decision to help me start to move on from the butt dent in my couch. I changed my diet a little bit. I started to incorporate meat back into the picture just to see how it would go for me. And it started out fine in small portions. But combined with my EXTREME laziness and overindulgence, it turned into a 24hr abdominal pain. I felt better after one day of not eating meat and after a full week I feel almost normal again. :)
The first change turned out to be pretty spot on and I felt well enough to work out 4 days last week. They were by no means excellent workouts and my calorie burn was pretty shameful for the amount of time I spent in that gym and running and working out at home. But I am trying to start a habit and 4 days a week is a pretty good place to start.
However yesterday was the first day that I actually did not over eat and this morning I feel better than ever! I had to mentally set myself up for success. I did NOT want to go to the gym but I did and it was AWESOME! Hardly anyone was there (at 8AM on a Sunday) and I was able to get a pretty decent leg workout in. Which I am feeling today... :-D
Point is, your mind will fail you a thousand times before your body does. DO NOT let yourself convince yourself that you can't do something. You will be tired, you will have excuses, but put on your shoes and step outside and just see how you feel. Maybe wash your face? Stretch a little? GET UP AND MOVING! You will feel so much better than you will after a cookie or almost an entire box of graham crackers...(<----- Guilty...Darn you Publix and your BOGO's! GRRR)
Now, I hope you're feeling inspired cause I am going to share the HIIT that I did yesterday. It only takes about 25 minutes and you could probably do this at home if you modify it a bit. :)
Five for five circuit
5 Rounds of 5 Exercises - - 30 secs work/ 30 secs rest
Circuit:
1. Kettlebell Swings (20lbs)
2. Reverse Lunges (15lbs dumbbells; 30secs each leg)
3. Jump rope (OR jumping jacks)
4. Stability ball knee tuck ins
5. Burpees
Rest for 30 seconds and repeat 4 more times
Good luck!!!
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