Make Time
Yeah, I know, it’s a really busy time of year and you just don’t have time to work out, right? Wrong. Sure, I understand that we’re all busy, but seriously, that’s no excuse to let your health slide. In fact, with all the busy-related stress it’s even more important that you work out this time of year.
The key is planning. Simply make time for your workouts. Consider your workouts as a little “me-time” when usually what you’re doing this time of year is thinking about taking care of others. Get up a bit earlier, cut your workouts a bit shorter but compensate with higher intensity, make a plan to visit the gym or go for a run at lunch. Lots of options out there, but it’s up to you to find a way to squeeze it in. If you keep up your workouts you’ll ward off those extra holiday pounds, you’ll feel better, look better, and start the new year already ahead.
And another bonus - the gym is dead quiet this time of year. That piece of cardio equipment that is always being used will likely be free just for you!
Well, I’m off for an early morning run so I can say that I’m finished my workout for the day…
Live Fit,
Max
You CAN do it.
It’s Friday, 5:45 am and -14 outside not including the wind chill. Yup, it’s freezing out there. The dogs are anxious to go out and I’m trying to talk myself out of a run because it’s arctic cold. It’s going to be a short run, only 15 minutes or so, but still I’m trying to get out of it.
Ever find yourself making excuses to not work out or eat healthy? Don’t worry, it’s perfectly natural for most of us and you’re not alone. Hey, after 20+ years of exercising even I do it! We all find ourselves in that place at some point. Well, I’m here to tell you that yes, you can do whatever it is you’re trying to talk yourself out of. It’s a choice. I CAN do this freezing cold run this morning. You CAN make it to the gym three times in one week. You CAN say no to sweets at the Christmas parties.
Sure, it’s hard sometimes, but you can do it. I know you can.
Live Fit,
Max
Numb Feet When You Spin?
Spinning classes are one of the best ways to torch calories. (Spinning means indoor group cycling for those of you who haven’t tried it yet.) Low impact, interval-style workout, great music, and fun!
Your toes are meant to be snug in your toe straps so your feet are secure. I know lots of people who say they’ve experienced numb toes during spinning classes. This could be caused by one of two things. The less likely cause is that the toe straps are pulled too tight. The most likely cause is improper shoes for the class.
Cycling shoes should have very stiff soles. Serious cyclists wear cycling shoes, which are super-stiff and they don’t bend at all. Most recreational fitness folks don’t want to dish out the $100+ for cycling shoes, so I recommend day hiking shoes, trail running shoes, or cross trainers. The worst shoes to wear for spinning are running shoes (which is what most people have) because they have flexible soles designed for foot flexion. What you as a spinner want is the complete opposite - you want stiff and inflexible.
If you have day hikers or cross trainers (aerobics shoes, usually forefoot cushioned) try those instead and you will likely find that your feet won’t go numb. Let me know if it works for you!
Live Fit,
Max
Feel the Pump!
Nubody’s has been bought by GoodLife. GoodLife offers Les Mills classes. Les Mills International certifies trainers based on very high standards and provides standard choreography and music every 3 months. To sum up Les Mills in two words - incredible and polished.
I tried the most popular class, Body Pump, at GoodLife on Joseph Howe last Tuesday at 5:30pm. I left work later than I had hoped but dashed into GoodLife at 5:17. As luck would have it, I got the 2nd last class ticket and the woman right behind me got the last one. Whew! Once in the room it was like a feeding frenzy with everyone piled in the corner grabbing large, medium and small weight plates to put on their barbells. Mats and steps are also required.
To set the record straight, I’ve been teaching classes for over 10 years and I was really nervous. Someone told me the class involved 5 minutes of squats. I was panicked - when was the last time I’ve done 5 whole minutes of squats? Never? I really did want to walk the next day…
Amanda and an instructor-in-training stepped up onto the stage, the music started and away we went. Squats (yes, lots!), lunges, bent over rows, curls, extensions, presses, push ups - you name it, we did it. Each song works a different body part and you have time to adjust the weight on your barbell in between each song. The best part of the class is that you do a lot of lifting. Not just one set of 15 reps, but more like 40 or 50 reps of varying speeds. Not huge, heavy weight (although you could) but serious repetitions.
I went easy on the squat weight (because yeah, I was terrified) and my legs were just a bit tight the next day. My shoulders, triceps, and biceps were another story! Long story short, Body Pump is an awesome group weight workout, and a serious workout. Heart rate likely won’t soar, but ladies, will you feel the burn!! Great music, great instructors, great club.
All of you Nubody’s members can now go to GoodLife on Joseph Howe (ladies only) to workout. I highly recommend testing the Body Pump (get there 15 minutes early to get a class ticket). Eventually, Les Mills classes will come to Nubody’s and Body Pump will be the first to roll out sometime in 2010. (Check out the Les Mills classes here). Get ready to take yourself to a new level and watch your body change…
Live Fit,
Max
It’s Been Too Long…
It’s been far too long since I’ve written. In talking with friends the other night about the purpose of blogging, I came to realize that it’s very much like a journal. Blogging keeps me thinking about the different aspects of exercise - what keeps me interested and motivated, what I like and dislike, and also what I can pass on to others. I’ve been working out for over 20 years and have struggled with body image for even longer, so if I can help anyone by passing on lessons I’ve learned that makes me feel good. So, with renewed commitment, I will begin blogging again!!
Please let me know if you’d like to read about any topics in particular - nutrition, training, recovery, or anything else… Stay tuned!
Live Fit,
Max
Find Out What You Love About Exercise
During the Christmas break I was forced to relax my exercise schedule. We drove to Ontario and were visiting family and friends - every day we were in a new place. It was a 7-day whirlwind tour! I wouldn’t have had a problem slipping out for a run every morning, but the problem was the weather. Too much snow made it impossible to run outside (safely, that is). Leaving the house for a couple of hours to go to the gym is a little trickier, and the one time I did, it was Chrstmas eve at 1:45 and when I got the the gym I found out it was closing at 2:00! Foiled!
So, the point of me telling you all this is that while I was mourning not being able to exercise I asked myself “What is it that I miss? What is it specifically that I’m really craving?” I came to the conclusion that what I love about exercise is feeling my lungs strain for air, having to breathe deeply, and forcefully. Breathing hard gives me a sense of renewal, a sense that I’m accomplishing something - making my heart healthier and cardiovascular fitness level better.
I want you to ask yourself the same question. “What is it that I like about exercise?” Maybe for you it’s the sweating, or the muscle burn, or that satisfied feeling after. Once you know specifically what it is you like about working out, you’ll get a better sense of what activities will satisfy that craving. And, you’ll be more likely to stick with it…
I’m eager to hear what it is you all enjoy about exercise! Post a comment and let me know.
Live Fit,
Max
Resolutions
Happy New Year! ‘Tis the season for resolutions - diets, workouts, fat loss, muscle gain, etc. My resolutions are a bit different (mostly to try different things), but one of my resolutions is to blog more. I’ve been slacking in this department for sure!
For starters, I’ll update you on the “Weight Loss Report” that I was blogging about from Sept to Nov… My 36th birthday was on Nov 17, and I was really please with my results. I was aiming to be 120 lbs by my birthday, with a starting weight of 130 on Sept 1st. Well, I made it to 122 and did a fitness photo shoot which turned out fantastic. I’ve posted some random pics on my website (http://www.strongbody.ca/photos.html). I plan on doing another shoot in a month or two.
Unfortunately, I went to too many Christmas events and I’ve slipped in the weight department. I’m back up a couple of pounds. Time to tighten up the ol’ diet and get back into more regular workouts. I’m sure many of you are feeling this way right now. Generally speaking, the holidays are a time of indulgence, sloth, and ultimately, weight gain! But hey, don’t sweat it. Accept it. Realize that you might want to make a few changes and work towards your goals. Whatever you do, please don’t beat yourself up over it. Recognize it and move on…
As you leap into the shiny new year, a year with the promise of a new, fitter you, please remember to go easy on yourself. No extreme dieting and no uber gym workouts that leave you limping. One day at a time. Slow changes are lasting changes. Be patient.
Welcome to 2009 Strong Blog readers! Looking forward to lots of great discussion and new relationships with you. I’d love to see more comments from you posted on the site. And hey, I’m a personal trainer - why not ask a question or two and I’ll post some free advice??
Live Fit, my Strong Friends,
Max
Weight Loss Report 5
Well, it’s been about 8 weeks now and I’m still holding steady at about 125 lbs - that’s a total of 5 lbs. A bit disappointing, but not too surprising since I’ve let my guard down with respect to my diet a bit. It never ceases to amaze me how sensitive our bodies are to what we put in our mouths. A Timbit here, a Hallowe’en candy there - it really does make an impact, and it really does add up.
I’m still following the P90X program, but I’m modifying it a bit to make room for teaching aerobics and running. I cannot say enough good things about the program. It is truly fantastic. The exercises are challenging, it’s fun, and best of all, you hardly need any equipment. I encourage you to check it out.
In two weeks some friends and I are doing a photo shoot. We’re putting together some small portfolios - mostly for fun and posterity. My goal was to get ripped for my birthday (Nov 17) and our photo shoot is on Nov 15. These last two weeks are critical, as I remember from my bodybuilding days. Lots of cardio, fewer carbs, staying true to my course…I will reap the rewards with awesome pictures - I will post on my site when we get them.
Live Fit,
Max
Find Something You Love To Do
Fall is my favourite time of year. Last year I discovered my favourite thing to do outside - running with my dogs in Shubie Park. Gorgeous fall colours blazing in a sunrise, dogs happy as happy can be, and me, usually the lone runner in the park.
Find something you really love to do. Nova Scotia is full of gorgeous parks and trails - Point Pleasant, Long Lake, Shubie, Duncan Cove Trail, Crystal Crescent Beach, the list goes on. Get outside and find a beautiful place where you can find some solitude. It’s good for the mind, body and soul.
Live Fit,
Max
Weight Loss Report 4
I’m in the process of losing weight. I started at the beginning of September - about 6 weeks ago. It’s been a long haul, and there are days where I think “this isn’t working, I don’t know why I’m bothering”. I know you’ve been there too…
It’s imperative that you stay the course. Sure, it may not feel like you’re making any progress, but you probably are. You just need to stick with it to see the results you’re looking for. Every time you work out, every time you say no to a sugary treat, every time you make the time to take a healthy lunch to work - every step is taking you in the right direction of being fitter and getting stronger and leaner.
I almost threw in the towel, but I didn’t. I stayed the course and was pleased to see I’ve lost 6 lbs in 6 weeks. I managed to do that by keeping my vision in mind, and making every day a day that I work towards that goal. That meant eating a bit less, eating more protein, and stepping up my exercise.
Be consistent, be focused, be true to your goal, be successful…
Live Fit,
Max