Happy Gymniversary!

I did it!  I’ve been going to the gym consistently for a whole year!

A year ago, Chiara and I joined the Y and started going together and we’ve kept it up all year long.  I remember when we first went.  She talked me into trying Zumba, and I hated it with a fiery passion that consumed my soul.  I started spinning that week and I’ve gone consistently 2-4 times a week for the whole year.  I don’t even know how many miles I’ve logged!  Chiara and I tried out a bunch of different classes and found ones we both liked. She still goes to Zumba alone, and I still go to spinning alone, but we’ve logged many hours in Next Level, Power Yoga, and Boot Camp together. This is the longest either one of us has ever stuck with a gym program! We fucking rule.

Happy Gymniversay, Chi Chi!

P.S. Happy Gymniversary to our mysterious gym buddy who always wears the same clothes and is in every single gym class, who never seems to put any actual effort into the workouts.  We’re fascinated by you.  What makes you tick?

Working It Out: My Favorite Workouts

People constantly tell me that they hate gyms and that they don’t understand how I get the motivation to go work out almost every day and so consistently.  The first thing I tell them is that I don’t really have a choice–either I work it out, or I watch someone else eat a piece of blueberry pie and I turn into Violet Bearuregarde.

It's true.

The second thing I tell them is that for me to stay motivated and consistent, I had to find exercises I don’t absolutely loathe.  It took some trial and error–when I first joined the Y almost a year ago, I quickly discovered how much I hate doing anything that requires an ounce of rhythm (like Zumba), because I have none.  I get overly concerned with trying to do everything right, I can’t keep up, I get self-conscious, and I end up just looking like a drunk, messed up Oompa Loompa performing an Irish jig.

"What are you trying to say?"

During the trial and error process, I discovered that my favorite exercises are one that are well-structured in segments and that allow me to sit down sometimes.  Really!  The other day I realized that all of my favorite exercises have floor segments (or, in spinning, first position sitting) that take momentary bits of the load off.

Now, it’s not that I like exercises that allow me to sit down because I’m lazy–quite the contrary. I like the exercises that have floor or sitting segments because they’re always more strength-focused and as we all know by now (I hope), building strength is key for maintaining a healthy body weight.  Rachel’s post about how you must strength train, even if you are fat, is my favorite blog post that covers this issue.

Think about it–when you run on the treadmill, put in a 30 minute session on the elliptical, shake it in a Zumba class, or grind it in a hip hop dancing class, you’re pretty much doing pure cardio, which is great and it’s necessary, but you’re not really building much strength at all.  You’ll never find me in any dance-oriented cardio class because I just don’t have the rhythm (remember, drunk Oompa Loompa), and while I did a lot of treadmill running in preparation for my first 5k and will hop on the elliptical here and there, I’d much rather combine my cardio and strength or focus purely on strength in my workouts. 

These are the exercise classes I discovered work best for me:

1.  Spinning: Spinning seems to be one of those love-it-or-hate-it exercises.  It’s hard, it’s in the dark, you get drenched in sweat, the music is loud, and there’s usually an instructor yelling, so people tend to get intimidated by it the first time they go.  But it’s for all those reasons that I love spinning and why it works for me.  I love classroom environments, which is why I almost always go to classes instead of working out on my own.  I thrive when I have the ability to see how to do things correctly and I’m motivated by working out with other people.  Spinning is so structured and while it’s an amazing cardio blast, it also builds some serious strength in the legs and glutes. It is recommended that you try spinning at least three times before you decide you absolutely hate it.  I find that the instructor makes all the difference for me.  If I don’t like the instructor I usually have a really bad ride, so I only go to instructors I like.  Simple enough.  Spinning also helps keep me up to date with all of the popular music I wouldn’t otherwise know, which in turn helps me know what’s going on when I’m in gay dance clubs.

"Everybody take it off!"

It was ’80s night.  I don’t always rock a side ponytail, although I probably should.

2.  Les Mills Body Pump: Body Pump is a 60 minute barbell-based weight training class that challenges all of the major muscle groups in the body.  Before I started Body Pumping, I’d walk by the classes and think “I could never do that.”  I eventually got up the courage to give it a try and I loved it right away.  Body Pump is structured, challenging, and I GET TO LAY DOWN! Chest, triceps, and abs are mostly done on the back, and the class is structured to load up opposing muscle groups so that you can actually get through each exercise; that means after intense squatting with weight across the back, we lay on our backs and do chest presses.  I think it’s awesome.  What I really love about Body Pump is that I have someone to watch so I can constantly correct my form.  I also started seeing results within two weeks.  I took several inches off my arms from doing Body Pump, and my arms are one of my biggest problem areas.  I don’t think I ever would have started weight training without this class; I certainly never would have walked into that free weight room at the gym and started lifting by myself.  I would have had no idea what to do!  Now that I know what to do, I could do weights on my own, but again, I love the classroom environment, so Body Pump is for me.  I really wish my gym held other Les Mills classes because I’ve looked them all up and they all look amazing!

3.  Yoga/Power Yoga: Yoga is one of those things that is just really simply good for you and there are modifications for pretty much every pose, so even the most basic beginners should be able to do yoga and feel good afterward.  When I first started going to the gym, spinning and yoga were the only two classes I went to.  They both really helped me build my weak little muscles into muscles that could take on heavier work, like Body Pump.  I kind of fell out of yoga for awhile because I got so focused on doing “harder” things, but I missed it and went back at the beginning of this year, then I wondered why I ever stopped going.  After my 5k last month I prevented shin splints by going to yoga after the race.  When I’m aching from one of the “harder” classes, yoga helps heal my muscles immediately–better and more quickly than a day off from exercising.  Yoga has also helped me with my balance (I’m not known for my gracefulness) and it’s helped me deal with my stress better.  Power Yoga is just a faster version of yoga.  I enjoy both.

Gentlemen also enjoy yoga. This position is called "plow." No joke.

4.  Interval/Circuit Training (Next Level): At my gym, this class is called Next Level because it really does bring you to the next level of fitness.  It’s 30 minutes of interval training.  There are usually four stations, two exercises per station, 30 seconds on, 10 seconds off and we go around the circuit twice.  Sometimes that switches up a little bit–yesterday the trainer made us do each exercise four times instead of two on the second round–but it’s generally 4-2-2.  I sweat more in Next Level than I do in all of my other classes combined.  It combines cardio and strength and it’s just so efficient.  I love efficiency, and of course, I love the structure.  There are new exercises every time–we do things like mountain climbers (ugh), jumpsquats, and high steps, we use kettleballs, weights, TRX, weighted balls (hehehe), and sometimes we even use sandbags.  There’s always something different and some new different muscle aches the day after every Next Level session I put in, which is a good thing.  If your gym has any kind of interval/circuit training and you’re looking to really push yourself or get out of a plateau, give it a try.  You’ll definitely see results quickly.

5.  Cardio Strength: I don’t always love this class–this is another one that really depends on the instructor.  As you might expect, Cardio Strength combines cardio and strength, much like Next Level, but you stay stationed in one spot for the most part and the class is usually 45 minutes to an hour.  I prefer the efficiency of Next Level, but there are days when Cardio Strength is in a better time slot for me.  It’s like a longer, yet lesser version of Next Level, but it certainly burns calories and builds strength, so when I have to, I go.

6.  Pilates: When I first started going to the gym I tried to go to pilates a few times and it just felt so hard.  I guess now that I’ve built up so much strength I’m able to appreciate it more, because I just started going again and I’m enjoying it so much more than I did the first time around.  Pilates focuses on using core muscles to work on strength and flexibility.  It’s mostly done on the floor, on a yoga mat, and it’s another one that puts those little often-ignored muscles to work.

So, those are the main workouts that I do in the gym.  I also try to fit in brisk walks when I can.  I run when I’m 5k training.  The classes, though, have changed the way I view going to the gym. I really think it’s just a matter of finding what you like.  My workout buddy, Chiara, hates spinning and loves Zumba.  Of course, she naturally has rhythm and never looks like a drunk Oompa Loompa when she does those dance workouts.

If you find the thought of running on a treadmill or plugging away mindlessly on an elliptical or recumbent bike absolutely depressing (which I do), please give classes a try.  There are gyms with reasonable rates (or you may be able to get a discount through your workplace) and there are yoga studios everywhere that offer reasonable packages.  The group setting tends to be really helpful and after awhile you start recognizing people.  You might even make some friends!

Or, you know, you can just make like Augustus Gloop and throw yourself into a river of chocolate to test out your swimming skills.  Good luck with that.

"Whoops."-Augustus Gloop

Working It Out: Goals for February

It’s February 4th.  The groundhog already predicted an early Spring, the gym is clear of the well-intentioned January joiners who are now at home eating bon-bons, and my rent is due.

It’s also time for February goals!

In January I resolved to find a place to volunteer for, sign up for a 5k, eat fresh veggies with lunch and dinner every day, and amp up my cardio.  I’m glad to say I met all four of my January goals.  I started volunteering for a great organization that helps kids, my first 5k is on February 26th, I ate all my veggies every day, and I worked out a lot of cardio.

I fucking rule.

This picture is saved on my computer as "fuckyeahirule.jpg"

Goal #1: Eat more protein, eat fewer carbs: I took Your Nutritionista Leah up on the personalized consulting deal she was offering last week ($40 one time consultation with two weeks of email correspondence) and we had a great 45 minute chat on Sunday.  Leah reviewed my exercise and eating habits (I filled out a form on her site that was super easy to use) and then she called me for suggestions and tweaks.  Leah pointed out that as a vegetarian, I’m a little too reliant on carbs (and sugar) and that I’m simply not getting enough protein and fat in my diet.  This was something I kind of already knew, but didn’t want to admit because change is hard and carbs are delicious. Leah made some really good suggestions and reassured me that it’s totally cool to eat a whole avocado or three scrambled eggs cooked in butter in one sitting.   I’m notably less hungry and snacky already, so this plan might just be working.

Goal #2: Include more gentle workouts: In January I amped up cardio and started training for my upcoming 5k.  Leah reviewed my pretty strenuous schedule and pointed out that the sheer amount of cardio I was doing might possibly be working against me because cardio makes you so hungry–and really, sometimes I feel like an eating monster after a spinning session.  She encouraged me to keep exercising of course, but to include a few more gentle workouts, like yoga and swimming, and to do more interval and strength training instead of tons of steady cardio.  Less sweating, stronger muscles, non-monstrous appetite?  Sign me up!  I’m still doing cardio several times a week, but I’m planning on replacing a few of my regularly scheduled long sessions (45-60 minutes) with shorter and more intense bursts of cardio and a few gentler workouts.

Goal #3: Unplug earlier: I work at my computer all day and I have a smartphone.  I’m constantly plugged in, and yet, I often don’t take the time to unwind at night–I just stay plugged in.  I am ridiculously productive in the evenings sometimes, but on the whole, especially on weeknights, I think I need to give myself an 11 pm cutoff time and go to bed with a good old fashioned book.

Goal #4: Give myself more time in the morning: I love that snooze button.  I want to marry it.  I love it so much, I sometimes have about five minutes to do everything I need to do to get ready in the morning.  As a result, I, uh, am kind of late sometimes.  Rushing in the morning is definitely not the way to start my day, so I’m resolving to give myself at least 45 minutes in the morning to actually get up, make a good breakfast, do my makeup and all that, and get to where I need to be, instead of making a mad dash every morning and feeling rushed for the rest of the day.

February is a go.

Yoga Basics: Breathe Like Darth Vader

This weekend I juggled a lot of things.  Between my regularly scheduled spinning classes, time with friends who were in from out of town, tubing at Rock Springs, and trying out a few new things, I wore myself out.  Luckily, I was able to do it all while being completely centered because I know how to breathe like Darth Vader.

I am the Sith Lord. Also, I love reverse triangle.

The Power Yoga instructor who teaches the Saturday morning class has gotten into the habit of instructing us to “Breaaaaaaaathe like Daaaaaaaarrrrrrttttthhhhhhh Vaaaaaaaadddddddeeeeeeerrrrrrrrrr.”  The absurdity of the suggestion was enough to make me lose my Zen the first few times, but I have to admit that when I went to regular yoga today and was not instructed to breathe like Darth Vader,  a little something was lost.  After all, yoga is all about breathing and apparently, it’s also all about the Dark Side.

Tomorrow, I suggest that you remind yourself throughout the day to breathe like Darth Vader.  Just try not to admit paternity, or y’know, get your Death Star blown up.

Why I Have To Work Out

Because I gotta.

After joining the Y through a really good deal I got at work, I got myself into an exercise groove; spinning (my favorite cardio) on Tuesdays, Thursdays, and Saturdays, yoga on Mondays, PiYo on Fridays, and major strength on Sundays.  I take Wednesdays off.  When I make a plan I tend to be really super diligent about it, especially if I write it down, so every week I write my exercise and day off in my desk calendar.  I really write it down.  With a pen.

I don’t fuck around.

Last week, I had a friend in from out of town who was uninterested in attending my yoga and PiYo classes with me.  We did go spinning twice, but I felt strange skipping my planned yoga and PiYo.  The day after she left I was scheduled to spin, but I also had to give a lecture on storytelling narratives in a colleague’s class early the next morning, so I skipped my spinning class to avoid being uber-sweaty and possibly a few minutes late to my colleague’s class.  I tend to run about five minutes late on spinning days (hey, I make it up!)

I noticed that between the two skipped stretching classes and the skipped spinning class I was suddenly much more in the mood to nosh.  I got bagels for breakfast twice, I drank some of my calories, AND I went and bought a bag of candy “for my co-workers” one day.  To my credit, I only ate a few of the Special Dark miniatures, but c’mon.

C'mon!

I finally went back to PiYo on Friday, then I went spinning and did a round of power yoga this morning for good measure.  I found myself turning down a late night ice cream run and watching my drinks when I went out with friends today.  When I exercise, I’m conscious.  When I don’t, I’m absurdly ignorant.

Bliss?

Working out.  I gotta.