Last night we got to do barbell bench presses and I remembered my first time doing them- again an intimidating exercise when it’s new. Historically these have a very masculine appeal and are not very ladylike. So the first time I did them I looked at the bar over my head and had a little chat with it making a deal that I would guide it down nice and steady to my sternum and that its job was to return safely back to the rack on my exhale. Just using the bar seemed like a big deal, almost suffocating in a certain way. Well here I am into my 2nd year of bench pressing and without hesitation I load up the bar and do some reps. (I still have my little chat with each set, just so we know we are on the same page.) It’s fun; it’s challenging; I’m sweating, and maybe even a little grunt escapes from my chest on the final rep. But I still remember when it was just the bar and how heavy that was at the time. It wasn’t just that it was heavy- it was that it was new and unfamiliar- my body didn’t really have a script for that movement. The closest thing might have been tossing my son up into the air with a giggle and catching him on the way down when he was a toddler, but I probably stopped doing that long before he was 45 pounds, and that was nearly 20 years ago. So the foundation was weak or nonexistent, but now, over time, brick by brick, I’ve built a solid foundation and can set the barbell moving without delay.
It’s good to remember this progression when it comes to exercise and strength training. Each movement no matter how small is another brick in the foundation of our strength. I often hear people lamenting their modifications during a new exercise or while recovering from an injury, a break, or illness. “I hate that I can’t do a full lunge, squat, jump, curl, press, etc.” I remind them how important this time is for their bodies and for learning or relearning a movement, to get programmed and to create proper form for safety and longevity. Each modified curl is still a curl. The smaller or more basic the move, the better we are creating proper form, and training our bodies so we can add complexity, increase range of motion, and add weight to our lifts as we progress.
It’s important to do what we can and recognize our own biomechanics. This might change from day to day- our hip flexors might be tight one day and another we are able to drop into a deep squat. When we modify a movement to adjust for these changes we leave judgement at the door and celebrate our self-knowledge, exercise safely and get a more effective workout.
When modifying, use the cues from the instructors and think about the purpose of the exercise and what movement patterns are included. Choose a modification that addresses the same muscle group and works toward this same purpose. When you are ready to add a challenge you can choose to increase your efforts when it feels right.
My challenge to you this week is not to see a modified exercise as “less than” but rather as its own valuable movement. We are layering our foundation of strength- brick by brick.
There’s nothing more motivating and exciting then when you work really hard at something, and see all of that hard work pay off.
Unfortunately, it doesn’t always go that way.
Hours of hard work (doing something that you may not even like to do) and not getting the result you wanted can be heartbreaking.
Instead of getting more motivated by your progress you had hoped to get, you feel like you’ve been spending your time, money, and energy staying the same or going backwards.
If this is happening to you, don’t worry… you are not stuck!
You have got to believe that there is always a way. And there is a way for you. But before we know which way to go, you’re going to need to ask yourself a few questions.
1. Am I doing everything I should be doing?
There is a difference between committing to something half way, and committing to something fully. For Fat Loss, there are a lot of people who start working out, but don’t make any nutrition changes. This will normally lead to some progress, but not nearly as quickly as you’d expect.
If this is you, COMMIT to making some small changes in your nutrition. It could be eating 3 meals a day, eating protein at each meal, or drinking half your body weight in OZ of water each day. Whatever it is, commit a little bit farther, and the results will start to come.
2. Am I consistent with what I am doing?
If you’ve been making changes in your nutrition, but aren’t consistent, you’re going to see some progress for a while. But once your body gets used to those new changes that you do every now and then, that progress will start to fade.
You NEED to get more consistent if you want to see more progress. If you focus on hitting your goals (3 meals a day, drinking half your body weight in water in OZ each day) about 90% of time, that is as consistent as you need to be.
3. YES, I’m doing the right things and I’m Consistent, But I’m Still Stuck and Not Seeing Progress. What Now?
If you have been doing the right things and been consistent about it, then you’ve probably seen a ton of progress over the past year. However, at one point or another, what got you your current results won’t get that last 20% of the results you’re looking for. You need to switch it up. If this is you, we are creating program specifically for you.
It will take whatever goal you have (Fat loss, muscle gain, etc) and help you REIGNITE your progress.
That’s why we call it just that “REIGNITE”.
It’s going to show you techniques that you can add into your current workout plan to help you get stronger.
It’s going to show you add ons to your nutrition that will help you burn fat more efficiently.
And it’s going to show you how to track that progress, without focusing on the scale.
It’s over 40% Off if you preorder it before Sunday Night… we’ll be releasing it July 24th!
If you haven’t plateaued yet, and find that you either aren’t doing the right things, or aren’t consistent, our IGNITE program is also in the works. It will give you everything you need to know about burning fat and getting stronger for beginners.
I hope you have a great weekend, and I’ll be in touch!
School’s out for summer! I think those very words are a throwback for all of us reminiscent of the freedom we had as kids with no homework, no schedule, no alarm clock, and no structure. As adults there is a mixture of both chaos and feeling carefree when the calendar page flips to late June. Some of us have changes in our work schedule in the summer too, and if we have kids at home there’s no doubt our routines are upended. Even with those variables aside, summertime seems to get filled with lots of activities and visitors and our schedules blow out the window as soon as we open them up for that summer breeze.
So how do we handle the chaos of camp carpool, spontaneous trips to the lake, and the joy of just being outside while maintaining our gym regimen? How do we make time for the gym when there are so many other activities in our lives? And the big question, does the gym need to be a priority if we are getting exercise lots of other ways outside this time of year?
I’m pretty sure you know my answer to the last question. I’m so grateful for the workouts at the gym that have given me the strength and endurance to do all these other activities I enjoy. Since I attribute my level of fitness to the work at the gym, I’m going to continue to make that a priority. So the real question is what is my strategy for summer success?
This week’s big reveal is that nothing changes about the combination for success: Have a goal, create your habits and routine, be accountable, and have fun.
Top 4 Secrets to Summertime Success
1~ Set a seasonal goal ~ We already know our long term goals, but when summer comes, we can think about short term goals to mix it up and keep us focused. My long term goal is to stay fit and strong, but specifically for summer I want to increase my speed on the winch handle while sailing to be a better racer. I’m tackling those battle ropes and those biceps curls with sights for a podium finish on the racecourse. Maybe you want to train for a Tough Mudder or hike Mt. Battie, or maybe this is the summer that getting up out of the sand at the beach will be a little easier. Having a short term goal will make it easier to stay motivated and stick to your schedule.
2 ~ Keep the rhythm going ~ There are lots of ways to add exercise to your life when the weather is nice and the water is warm: paddling, swimming, walking, or biking. I like to see those as activities of a healthy lifestyle, and not necessarily a replacement for a workout routine. There are so many variables that can sidetrack us from those best laid plans. Continuing classes provides the routine we need as the foundation for our wellness. Plus training at the gym offers specific benefits, development, and toning. I also don’t want to risk losing the gains of strength training by taking a few months off. Maybe I’ll drop one day at the gym and commit to adding a vigorous walk as a substitute, but more than one or two subs can become a slippery slope. I make sure to have my scheduled days at the gym and prioritize my fitness routine. It might be different times or less frequent, but I’m still committed in a way that works with my schedule.
3 ~ Accountability ~ Having a fitness buddy is important. Try to find a walking partner or a neighbor at the lake house who likes to paddle and would like to commit to getting together once a week. This way if you’ve replaced a gym day, you will be more likely to stay committed to your alternative exercise with a friend. And that slippery slope I just mentioned is especially possible if the weather turns. Have a bad weather back up plan. Check the gym schedule on Zen Planner to add a drop in if we hit a rainy spell. Trying new class times is a great way to meet new people too and increase your accountability network.
4 ~ Fun ~ Last but not least, whatever you are doing have fun with it. A few times this week I’ve run into people in town and they have immediately launched into their apologies about not being at the gym. Summer schedules should be absolutely guilt free. Never apologize for being fulfilled and doing what you love. No doubt those are the best summer memories, the ones filled with freedom, fun, and laughter. Mix it up, embrace the chaos, created some calm, and enjoy the carefree feeling. It’s summertime and the living is easy…
Remember the feeling of complete abandon rolling down a grassy hill as a kid? I love the memory of those moments – full of glee, completely carefree. Put me at the top of a hill and prompt me to roll down today, I might think twice about injury, or even if I would know how to actually roll effortlessly to the bottom. Not that we have lots of opportunities to roll down hills, but moving effortlessly enhances so many other activities like playing on the floor with children or puppies, gardening, kayaking, tent camping, beach combing, and more.
Here’s where Floor-play Friday comes in. I’m so excited about my new Friday morning routine. This is one of my workout at home days, and I want to use the time filling in some of the gaps I don’t fill at the gym. One of my goals when I started working out at Hybrid was to increase my mobility. I read an article about a “sit down, stand up test” study that gauges our longevity by measuring our ability to move from the floor to a standing position. The premise is that as we move from a cross-legged seated position to a standing position, we assess our musculoskeletal fitness and deduct a point for each time we use a limb to assist. The fewer assists, the higher the score. The higher the score, the more mobility we have. And finally, the more nimble we are, the better we age and insure our autonomy in our later years. So one thing I check on Floor-play Friday is how nimble I am by taking into account my flexibility, balance, motor coordination, and muscle power.
The test is simple, if you’d like to try: From a standing position, lower yourself to the floor into a cross legged seated position without using your hands, arms, or knees to slow your descent. Then stand back up without using your hands, arms, knees to boost you, if possible.
The moment of truth…how is your get up and go? You might find that over the years you have adopted a way of getting up and down that compensates for an injury or imbalance. The good news is with a little practice and simple awareness you can probably increase your score by one or two points right out of the gate. I would guess that many of us have gained points since we started Hybrid, and if you are looking to gain a few more, my top four exercises for this are the squat, the plank, forward lunges, and the superman. Lucky for us, we do those at the gym. But what else can we do on Floor-play Friday to help us ace this test?
As an infant, it took us about a year to master the get up and go. We first learned to sit up, and then to crawl, and finally to walk. Breaking down our movements into deliberate, simple sequences we can master this again with strength and fluidity. I break down Floor-play into two categories: a planned, controlled sequence and a free form session.
The controlled sequence is the Turkish Get Up. In this exercise we move from floor to standing while balancing a weight overhead. It is total body exercise that improves mobility, stability, balance, and flexibility. I do a few on each side (I notice one side is more challenging than the other), and feel my entire core muscles firing throughout.
My free form session includes natural ground movements with little to no impact, but great benefits. I make up my own movements combined from Floor-play sessions I’ve done in other workout classes that include rolling, rocking, stretching, arching, lunging, squatting, engaging everything from toes to fingertips, creating a sequence connecting one movement to the next from sitting to standing and back again with fluidity. I notice my hip flexors opening, my core stabilizing, and an ease of getting up and down from the floor. Rotating my knees from side to side while on my back provides a gentle flex of the spine and feels like a massage of my lower back. I might rock from a child’s pose to a cobra, and roll back up to a squat, and then move forward on to a knee and reach one arm up to the ceiling. Floor-play is about following pleasure cues; I do what feels good for my spine, my joints, and my muscles, and in the end my senses are awakened, my spine is supple, and I have a vitality to bring to my day.
I’m pretty sure if I do this for a year, I’ll master the toddler’s sit, crawl, walk, sequence like a boss, and I will be ready to roll down a grassy hill. And hopefully I’ll be nearing a perfect 10 on my get up and go score. Who’s with me?
Growing up, our neighborhood sentinel stood watch from his front porch, alert and ready to seize upon any passerby. His bark echoed between the houses, and we were dutifully warned by all the adults to give him a wide berth. He was a troubled dog, with a mysterious past. I imagined his face behind the screen door, an angry pairing of daggered teeth, slimy, dripping gnarled lip, and dark, menacing eyes. On our side of the door his swift canine canter would break into a full-speed sprint across the lawn, a black blur with a single glistening highlight at his flapping jowl. In our young minds it became a survival art to navigate to each other’s houses and back without waking the beast. Palms sweaty, on tiptoes, we’d walk in pairs with one suspended breath from the edge of his property to the next, one eye on the door, and one eye on the safety zone. From paper boy terror, to cyclist wounds, the dog’s ferociousness became legendary and walking by his house was no longer an option. Fear’s invisible hand guided us like marionettes; first one house away, then eventually two, and finally, we never walked within three houses of our local, furry vigilante. Our neighborhood boundaries of safety were prescribed, our path and playground dictated by a healthy fear.
Practical fear serves us well when it keeps us safe; it is a self-defense mechanism. With that in mind, I listen to my fear, but I try not to be a marionette in its hand. The dog is long gone and I have since left my neighborhood, but my boundaries of safety are always being established, informed by the combination of my experiences.
About 8 years ago I sprained my hip lifting a crate of artwork that weighed 220 pounds. I was immobile, and needed help to do even so little as tie my shoe. I was in agony not just from the pain, but because of my dependency on other people. As a “strong, independent woman,” being stripped of my capability, stripped part of my identity, and it was unnerving. After weeks, even months of recovery I operated in a newly defined safety zone. My boundaries included lighter lifting, even baskets of laundry were questionable, and I NEVER approached 220 pounds. The number itself invoked a visceral response, sweaty palms, stilled breath, as if 220 was my new ferocious beast just around the corner, whose bark echoed between the houses.
There has been a lot of growth in the last eight years, including learning how to be comfortable relying on other people, welcoming new definitions of my identity, and being more fluid with my ideas about safety, comfort, and risk. Despite the growth and awareness, strength and (a reasonable degree of) independence continue to be a priority for me, as made obvious by my work at Hybrid Fitness. These last few weeks with deadlifts in our workouts, I’ve been staring down the dog of 220. It has been waiting for me around the corner. I’m perfectly comfortable and safe “2 or 3 houses down” in the 190-200 range, working on my form. I can stay here quietly, but honestly, there is something seductive about the deadlift. And for all my convincing of myself that I am fine to steer clear of 220, there is a powerful part of me that wants to tame the beast, to walk right up to it and have it eat out of my hand.
I think a lot of us share a love of the deadlift. It is a movement that is new to many of us since joining Hybrid and at first may have seemed inaccessible or intimidating. But many of us convert after walking up to that bar with those big weights, squeezing our glutes, driving our weight through our heels, popping our hips out and our chests up, and BOOM! We’re deadlifting and going back for more. We use this movement to measure and express our comprehensive strength and power, and we celebrate this success. In strength training, we learn to trust the process of progression. We learn technique; we get better; and we get stronger. While I have been milling around in my safety zone these weeks, I have reinforced my technique and gained strength. This progression led me to my next step.
I’m standing in the front yard of 220, its gnarled lip and frothy mouth inches from my own. I know I can choose to go home, but I chalk up and let my body do what it knows how to do. I walk right past my own imaginary boundary and dance my way to 225. Fear is not even in the room, not a single shadow of an echoing bark.
In order to progress I had to think about what message my fear was sending. Was I the marionette of fear directed by arbitrary boundaries, or was the fear protecting me from doing something harmful? As soon as I knew I could handle what I was doing, I did it. I made sure there was no ego, no bravado, and it wasn’t about anything other than my own strength in that moment. The arbitrary boundary dissolved as I allowed my knowledge to surface. Listening to fear in a practical sense protects us from certain dangers, while trusting our experience frees ourselves from other types of fear. What are your growling dogs and 220s? Is your fear good self-defense, or is it something to face and move past? Explore the difference, and dance yourself safely to the best version of you!
Enjoying an ocean breeze while working on my core.
When I broke the news to Hunter that I was going to miss class because I would be out of town, he was so happy for me. I joke about my perfect attendance when I sign in at the gym, but my commitment to wellness, all kidding aside, is a priority. I’m not just a fair-weather exerciser. So when I lamented I’d be missing class because I was traveling I was surprised by his response. “Great,” he said, “Go do what you love.” My first response was, “Aren’t you disappointed I won’t be keeping up with my workouts this week?” And he simply reminded me, “Dorrie, you don’t come to the gym to come to the gym.” What a simple, brilliant, statement.
I don’t come to the gym to come to the gym.
Like any of us, I come to the gym for all sorts of reasons, many of which support my mission to be healthy so I am able to give to my community and to live a full life. This month at Hybrid Fitness we are talking about why we do things, so I wanted to take a look at the exercises I do and why I do them. I don’t just deadlift so I can walk around town and deadlift. That would be weird! All of these movements improve my overall strength which in turn support me in being able to give the most of myself and have a full life. Of course I love the big, complex movements and the measurable gains of the isolated movements, but today I want to talk about what keeps it all together-the core. This is the foundation of our exercise regimen.
What is our core?
Our core is made up of a series of muscle groups, including the upper and lower abdominals, internal and external obliques, lower back muscles, hip flexors, pelvic floor, and I like to include on my list, the powerful glutes.
Why is core strength important?
These muscles provide a framework of support for our inner organs; they protect our back; and a strong core improves balance and stability; promotes better posture; and lessens our risk of injury. We don’t just need a strong core to be able to protect our back or have balance at the gym. A strong core helps us shovel snow, carry groceries, help an injured pet, carry bags of mulch for the garden, hike a mountain, put a suitcase in the overhead compartment, tie our shoes, cross the deck of a moving sailboat, or hold a child in our arms. A strong core impacts our lives every day.
How do we strengthen our core?
The following core movements are the favorite five at Hybrid Fitness. These are all body weight exercises. If you find that you might miss a week at the gym because you are off doing what you love, you can always do these core strengthening exercises on your own.
Plank- targets the upper and lower abdominals and the glutes
Russian Twist- targets the obliques
Superman- targets the glutes and lower back
Dead bug- targets the pelvic floor and promotes hip stability
Glute bridge- targets the hip flexors, the pelvic floor, and fires up the glutes
While I don’t have to know all the what, why, and how of the exercises, I think it helps. Giving your body the cues to engage certain muscles sets up a pathway from your brain to the muscles in a way that supports them. Paying attention to building your core through these movements helps you put the extra effort and intention into those twists or lifts rather than just going through the motions. Knowing why your core muscles matter for you can help keep you motivated to do these motions as much as knowing why you come to the gym. Remember you don’t just do planks to do planks, and you don’t just come to the gym to come to the gym.
Rest and recovery are essential parts of our self-care routine and critical to our overall performance. Most of us know that we need to rest after a long week or a big event, but many of us are still figuring out how to manage the rest and recovery of a workout schedule. Last week dead lifts came back to the gym routine. I’m glad we do them at the end of the week so I can recover over the weekend. Those big movements always zap me. But dead lifts aren’t the only thing that we need to recover from; we should be recovering after each workout. We hear consistent messages about getting to the gym, pushing ourselves, and the virtue of hard work. These are good motivating messages, but sometimes they eclipse part of the self-care picture. My challenge is turning off that noise and listening to my body so that I can maximize my efforts. Invariably my body gives me the message – rest and recover. And that is exactly what I do.
I rest and recover every day.
Why is this so important?
During strength training and exercise, our bodies experience depletion of energy, loss of fluids, and muscle tissue break down. Because of how our bodies function, the work we are doing to get strong happens outside the gym just as much as it does at the gym. Physiologically, rest days and recovery time give the body time to repair, rebuild, and strengthen, and the repaired tissue is stronger than the original muscle. We also want to avoid over-use injuries. It is hard for me to imagine skipping a day at the gym, but I can’t imagine the pain of being sidelined for weeks or even months, especially if it is avoidable.
The second half to the rest and recovery equation is psychological. No one wants to dread going to class, or have to drag themselves to the gym. If we are too tired to be excited and look forward to this week’s progression, to enjoy class, or to even get a full workout in, what is the point of going? If that keeps happening- guess what? We probably won’t stick with our workout routine. Most of us love how we feel at the gym, accomplished, empowered, energized, happy, and we don’t want to jeopardize that.
And finally, something we hear a lot about- life balance. Going to the gym is wonderful, but bringing the joy you find at the gym to the other areas of your life is enriching too. Being strong and healthy so you can enjoy time with your family, gardening, hiking, work, or other hobbies is important to all of us. If we aren’t rested we won’t have the energy to participate in any other life enriching activities and this throws us out of balance.
How do I get stronger, prevent injury, continue to enjoy my workouts, avoid burnout, and create a balanced life?
Hydration: I drink at least half my body weight in oz. of water.
Nutrition: I use food as fuel to nourish and support my daily activity.
Stretching: I never miss the dynamic warm-up and static stretch cool down. Foam rolling is a welcomed bonus.
Sleep: I try for 8 hours of sleep a night, and I look forward to at least one day a week without an alarm clock.
Stress management: I pay attention to stress triggers and try to keep these to a minimum. This includes a few minutes of deep breathing in a quiet space in my home.
Here’s the bonus question: “What if I go to the gym 5 days a week, how do I rest and recover between each workout?”
Here’s my strategy: I listen to my body!
I have a few rules about working out. I never lift more than 2 days in a row, and this helps promote a natural rhythm for my body from day to day. I start every workout with a dynamic warm-up. These movements allow me to take a full body inventory so I can adjust my workout. This is my listening time. If I feel tired, or have joint pain I might opt for low impact movements. If I feel a strain, I check in with a trainer, and modify a movement or go to a lower weight and work on my form. Adapting to the messages I hear from my body is the best way to use the time at the gym to promote the next recovery. And finally, if I am sick, sleep-deprived, or hearing a “slow down” message from my body, I stay home. Progress does not mean all the time, all the way, over the top. Progress includes self care, rest, and recovery every day.
You always hear people say that their legs “hurt”, their back “hurts”, etc. Are you actually just “sore”, or are you actually hurt?
In this video, Hunter Grindle of Hybrid Fitness tells you the difference between being hurt, where you are at risk of injury, or just sore, where your body is recovering.
Not knowing when you are hurt can force you to overwork muscles, which can easily lead to injury.
http://hybridfitnesssystems.com —- More Training Videos, Workouts, and Content!
