“I Exercise to Look Good Naked”: Good Reasons to Exercise

How many times have you heard this? I’ve heard it. A LOT. I’ve seen it plastered on the walls of gyms, I’ve seen it on more social media posts than is possible to count and I’ve heard it said to me. A lot.

And I totally hate it! It’s not wrong to want to look sexy — yes, I get it. But there are so many other reasons to exercise that will actually sustain you for a lifetime. Because I can guarantee you that looking sexy is the last reason you’ll get out of bed to workout on a cold and rainy day when you’re lying next to someone you love that, get this, probably loves you just as you are already.

So, what are good reasons/motivators to exercise?

  • Well, for me, it’s a time when I’m in a flow state. Meaning, it’s time where I’m not thinking much about the rest of the world. I’m not thinking about what I need to do, where I should be. I am in the zone. This has an insanely calming effect on me.  Which is to say, exercise is stress reliever for me. I let go, I breathe, I lift, I run, I ride.
  • Knowing that it allows me to play, be free and have adventures has a powerful effect on my motivation. I want to be able to do things and not have my body hold me back. Last weekend I went snowshoeing in Yosemite. We went around 6 miles. There is no way you can do that much activity if you aren’t exercising on a somewhat regular basis. These are the kinds of moments that bring magic into my everyday life. I wouldn’t trade it for the world. I mean, how can scenes like this not feel magical?!

Remember:   extrinsic motivators are far less likely to keep your routine going for the long-run. Finding intrinsic motivators, things that fuel your spirit, things that quite literally give you a spring in your step? These are the things that will make you leap out of that cozy bed in the morning.

2016 Give Me Your Magic

Being that it’s the New Year, I’ve done my fair share of reflecting on the past year and looking towards the future year. As I’ve been thinking about where I am, been and where I want to go, two words that keep coming up for me are adventure and magic.

I’ve realized they are each in their own way, core, guiding values for me. That is, it’s important for me to live life in a way that puts these values as a priority.

For me I practice adventure and magic in these ways:

TRAVEL: To see the world is an important way that I experience the world — to be humbled, to be charmed, to have my horizons broadened both literally and figuratively, to try new things, to meet new people — this is the ultimate adventure in my book, which so often leads to **magic**.

TALK TO STRANGERS: Talking to people when I’m out and about — you find out the most amazing things about people don’t you? I’m not perfect with this, but I try. And being that I’m a natural introvert, for me, trying is part of the way I have an adventure.

TRY NEW FOODS & THINGS: This is something I naturally do and want to do. I will try weird things on a menu, I will try combinations in my kitchen, even if they sound weird to others, if I’m intrigued, I go for it. One example:  brown rice noodles + lemon juice + 1 canof Italian tuna in olive oil drained + mayo + salt + parsley. Now, this isn’t the weirdest combo:  it has it’s roots in Italian cooking, for sure. But you have to admit it’s a little weird — but I made it one evening out of desperation and I love it. It was a magical little culinary adventure! And now it’s one of my favorite go-to dishes on a busy night when I want something relatively healthy and easy-peasy.

Auntie Mame

TRY NEW MOVEMENT: I try new exercises all the time. Just ask my clients that are like “UGH, what’s this new one she’s having us do today?!”. I like to move my kettlbells and weights in new ways, move my body in new ways. It’s exciting to see what it can do! And this upcoming weekend I am going to try snow-shoeing! Wee! To me, new movement, it’s always an adventure. Even if it means falling on my butt. Which I am sure I will do this weekend.

LAUGH: To me, this is a kind of everyday magic. The kind of magic that you can experience anywhere, anytime. No matter how small, how big, it’s special and worth noting in my opinion.

LOVE. Sometimes it’s easy to go along in life and just ho-hum along, but when you stop to realize how much love is in your life, how many people care for you and will help you out? That is a kind of magic that I never want to end.

Why is this relevant? Well, I think it’s hard to feel magic and to be adventurous when you’re not feeling healthy. It’s hard to run, it’s hard to breathe, it’s hard to feel the kind of peace that allows you to feel magic or try new things, when things are weighing you down (both physically and metaphorically).

I have never been healthier in my life or happier than I have been in the last few years. And I can safely say that I’ve had way more adventures and felt an extraordinary amount of magic, too. It’s hard to not see them as intrinsically connected.

I believe that magic is mostly a state of mind, though. It means you are able to see the world through a positive lens. You’re able to see what’s special about people. You’re able to see the little things in life that make this journey that much more special.

So, are you with me? Let’s make 2016 a year of magic and adventure!

 

 

Is Self-Care Just an Excuse to be Lazy?

Self-care is one of those terms that five years ago I had never heard of. But in my corner of the world, these days I hear it all the time. I use it all the time. I’m still not sure how prevalent it is in the mainstream, but it’s safe to say that it’s a booming concept in many nooks and crannies of the world.

Self-care as an act is doing things to take care of yourself. It can be anything from getting massages, doing yoga, meditating, exercising or even just reading.

It’s your time away from your responsibilities to relax and restore.

It’s a concept I love.

But I was reading some internet commentary recently that said that self-care was an excuse to just be lazy and that it was a sign of an over-privileged middle to upper middle-class needing yet another way to justify pampering themselves.

😦

It made me sad. But I truly get it. I am single lady that has no children, I work for myself and thus choose my own schedule. I work from home often. In reality I have so much damn privilege — right?

The thing is? Taking care of yourself shouldn’t be a privilege left to just a select few. It’s something that we all need.

  • It makes us better humans. Endstop.
  • It gives us a chance to re-connect with what we truly value in life. If we are constantly going from one thing to the next, there is no time to evaluate if we are actually living a life that matters to us and reflects our own values. Basically, it increases your own mindfulness about your own life.
  • Engaging in self-care acts reduce stress, which of course contributes to overall health and well-being.
  • It makes us better workers. As a society, via labor laws, we acknowledge the power of taking breaks from work, yet we put in high-esteem those that are constantly “busy” and never take breaks. Why do we do this? It doesn’t make us better at our jobs to work non-stop. I personally find that I run my gears when I do this and don’t actually accomplish as much as when I work in small, dedicated, bursts.
  • In my opinion, it sends a powerful message to yourself and those around you:  that is, that you matter enough to be taken care of.

You matter. That is what self-care is all about, in my opinion. It is not a selfish act. Prioritizing your health matters.

At the end of your life will you be happy that you accomplished everything on your to-do lists and were so busy you barely had time to catch your breath? Or will you be happy that you took time to smell the roses, watch the view or take a bath? I can’t answer that question for you, but I know how I’d answer that question.

I love my little corner of the universe 💕 #thatsky #bayarea #sunset #landscape

A post shared by Catherine Wohlwend (@coach_cat_) on

The Scale is Not Your Enemy.

Trigger Warning:  If you have struggled with eating disorders this post may not be for you.

For all my teens and most of my 20s I thought bathroom scales were for other people.  I owned one in my early 20s when I first started exercising and used it to track my weight loss, loosely. And then I was depressed, lost my commitment to fitness and healthy eating and I started to gain weight again.

I didn’t use scales when I saw them and I looked away when I  was weighed at the doctor. I didn’t want to know how much I weighed. If I knew the truth, that meant something. It meant that I couldn’t hide, it meant that the truth was out there. It meant that I was a failure, it meant that I was “too big”. It was proof that I wasn’t normal, that I was different than my friends and that number on the scale was proof. I knew that I was different than most of my female friends already (when you’re nearly six feet tall, the jig is basically up), but the number on a scale was solid, factual evidence that I was different in a way that was bad.

I didn’t want to face all of those meanings. When you place that much negative importance on something, who would want to face it?

I remember talking to my best friend back in the thick of my war with the scale in my mid 20s and she mentioned that she weighed herself daily when she was trying to lose weight because it held her accountable. It motivated her to keep going. As she talked, I remember my stomach sinking a little bit at just the idea of it it:  it sounded terrifying. I was sure that if I did that, I wouldn’t be able to think about anything else during a day if it started with the anxiety of weighing myself. Looking back at my medical chart from the period we had this conversation I weighed in the mid 170s. Not much more than I weigh now.

A few years back I’d had a bit of weight gain. I could tell by how my clothes fit. I was working out pretty vigorously on my own and teaching BCSF, so I felt incredibly frustrated by this. I tapped into a dietician that I’ve known for years. I went into her office for some tests. And now she knew my weight. And we talked about it. It was out in the open. My palms were sweaty, and I felt ashamed. I should know better…right? I’m a trainer — I should be able to have a handle on this. Right?!

She calculated a few things for me and I learned some useful things, like how my resting metabolic rate was substantially higher than it would be based on norms, because of my high amount of lean muscle mass (a win!). She calculated my caloric needs. She offered to check in with me at a few points over the next few months to see how I was doing.

She knew my truth.

And suddenly I found myself weighing myself every other day. I still ate things I wanted. And the weight came off.

That was 3 years ago or so. And these days I still weigh myself a few times each week. And it doesn’t ruin my day.

A lot of my colleagues out there are teaching the world that the scale doesn’t mean anything, don’t equate yourself to a number. That it doesn’t have anything to do with your self-worth and that you don’t even need to weight yourself. They are all 100% correct. These are the women that I resonate with the most.

But, I’m here to offer another perspective. Burying your head in the sand, like I did, is also not a way to deal with this. Because isn’t that just another way to give the scale more power? To completely avoid something because you’re afraid of it? I just don’t think that’s the answer for many of us.

thescale

{my scale. see, it’s not scary! it’s pretty darn silly, if you think about it!}

I can weigh myself now, often, because I have done exactly as my colleagues have suggested — I’ve detached emotion from the scale. Now, when the number has gone up, I think about what I’ve done. Have I been eating more than usual? Have I been eating a ton of sodium? Did I have too much alcohol?

The scale is a tool. It’s one way to measure progress. It’s one method to keep on top of your health.  I think a few things contributed to my ability to change how I feel about the truth.

1. I Talked About It. Someone knew my truth. The number was out there and it was discussed. It was freeing, I realized.

2. Exposure. The more I started weighing myself, the less scary it became. It was one of my many things I did to take care of myself, like brushing my teeth.

3. Performance Gains. I was motivated by my increase in performance that I got from losing excess body fat.

4. Zero Deprivation. I was not depriving myself when I was losing weight. I didn’t see the scale as a symbol of unhappiness as I’d done in the past because it wasn’t a source of frustration.

5. It’s a Tool. Accepting the scale as a tool, as an indicator of how I’m doing on a purely scientific-type way is the ultimate freeing force in this for me. I’m not a terrible person if I eat Pho one night and then see a 2-pound weight “gain” the next day. I simply realize that Pho has an insane amount of sodium in it and that likely I am just seeing water weight. I’ve actually gotten to the point where this kind of thing amuses me.

6. Self-Worth & Confidence. My teens and 20s were a struggle, so it’s not a surprise to me that something so simple as knowing my weight had the power to deflate me. Feel confident in my life overall, in myself in knowing I have a path that I am happy to be on, removes the power of 5 pounds, 10 pounds. Happiness is more important than a number on a scale and now I realize that.

flexpower

Does the scale scare you? Tell me your struggles. The truth is powerful when it’s spoken out loud. We are only scared of things if we let ourselves be scared. We do not need to let inanimate objects tell us our self-worth. We don’t need them to conflate success with a number. They are what they are. They are numbers. Your weight is no different than your blood pressure, your cholesterol, your glucose level. They shouldn’t be equated with self-worth, but they do matter to your overall health.

If the scale scares you because you’re afraid it means something about who you are. Stop. Breathe. It’s about your health. Not about who you are a human being. Please don’t believe for a moment that the scale measures your humanness. The scale is a measure that isn’t meaningless, but it also isn’t meaningful about who you are.

 

Is Exercise a Punishment?

This summer I went on a date with a very normal San Francisco guy. He worked in tech and really was hoping to make the leap to his own start-up — so yes, he really was that typical of SF. As we talked he bottom-lined me and asked: “So, tell me, could you actually date someone that doesn’t workout?”. I truthfully answered that I don’t need a partner to be as enthusiastic as I am about kettlebells and perfect squat form. If anything, it’s nice to have someone at home that wants to talk about something other than workouts since it’s pretty much what I think about 40+ hours a week. And I’ve dated men that were competitive with me when it came to fitness knowledge and application – to say that was frustrating would be a vast understatement.

 

The tech guy went on to tell me that he had a personal trainer a few years back and was in the best shape of his life due to the grueling workouts he went through. But he was no longer interested in working out, pretty much ever again. Not sure if he was joking or simply trying to get a rise out of me and always willing to give someone a chance, we texted throughout the following week to set up another date. At one point he sent me a message complaining about walking up Potrero Hill to his apartment at the top. I tried to make a joke to really suss out how serious he was about this and to nudge him with the idea that going uphill is something I enjoy a lot. But his heels were dug in: this was something he clearly felt was worthy of a complaint. At this point, I was certain that we wouldn’t be a good match.  To have the health and ability to be able to do this sort of thing is a true gift that not everyone has.

view potrero hill

Because to me, exercise is actually self-care. Movement is something we need to do to take care of our bodies to live healthfully and happy for the entirety of our lives. It is a gift we are endowed with to do things like hike up Potrero Hill or Macchu Pichu, but, it is also something akin to brushing our teeth, flossing, doing our laundry, going to the doctor for regular check-ups and so on and so forth. That is to say, it’s necessary, not optional. As with any commitment, sometimes we may enjoy it, sometimes we may not. But it is never something that should be a punishment. And if you don’t enjoy the way you are exercising, change it. If your needs change due to illness, injury or disability – change it, don’t give up, just know that sometimes in life you will have to adjust the way you workout. Women have babies, people get hurt, we get older. It happens and we simply need to adapt.
Continue reading “Is Exercise a Punishment?”

Is Your House on Fire?

A few weeks ago I was at my dog park and it was later at night, around 9pm. I’d had a long day and felt my pup deserved an off-leash romp, even if that meant going in the dark. I didn’t expect anyone to be there, but an older woman was there with her two rascals. We started talking and before long I learned that as a young adult she had been a nun. It made sense, actually, she definitely had the demeanor of someone that had listened a lot in her life. The kind of listening were the words don’t matter so much as the space between the words.

Before you know it, she was telling me a story of someone she knew that was getting a divorce. She said that it seemed clear that the marriage had been over many years before, but that her “house wasn’t on fire yet” but that recently it had gone down quickly, all the way to the ground.

This concept of a house needing to be on fire before someone is motivated to truly change really struck me.

In terms of health and wellness many people don’t change until their house is on fire. They wait until their cholesterol is so high that it requires medication. They wait until they can’t climb a flight of stairs without losing their breath. They wait until the 5 pounds of holiday season weight has become 20 the next July.

And this makes sense. Life is busy, complicated and sometimes just getting by feels like you are winning at life. Treading water is better than drowning. I heard that and I feel that, too.

But we all know that it doesn’t have to be this way. Is there an area of your life that feels like that? Are you barely keeping your head above? Let’s focus on that and let’s try to change before your ship is totally sunk. Let’s stop before your fire begins — it’s so much easier to re-decorate a house than it is to re-build it, right?

If your area is fitness and healthy eating and you are just keeping your head above water right now, let’s do these three things this week to ensure we catch you before your house is engulfed in flames:

1. Focus on ADDING in one healthy eating behavior. That could be eating one huge salad a day with a lean protein. That’s it. Don’t change anything else in your diet, just ADD this salad.

2. Add in a high-intensity-interval training session to your workout week. Don’t change anything else you’re doing workout-wise. Just ADD this in. This can be some sprint repeats, hill sprint repeats and anything Tabata-style, like intervals on a spin bike. Shoot for a 20-minute session. Yes, that’s it!

3.  Spend one hour a week doing a relaxing self-care focused thing for yourself. This could be a leisure walk, a yoga class or podcast, or meditation — you can break it up into 10 minutes 6 – 7 days a week, too. 

Commit to this House on Fire Challenge for one week and tell me how it goes! If you need ideas on some high-intensity workouts to try, just ask!

kettlbell

My Manifesto

Hello out there! Welcome to my little piece of the internet. Here, you’ll find some historical posts from previous blogs I’ve had so you can get to me know me a little bit. But this post? This is my first post hereTo learn a little bit more about me, please click here. But for now, here is my manifesto. This is a big part of my WHY. As in, why I am here, taking up space on the internet. I hope you come back for more!

But, for now, let me take a minute to tell you how I really feel:  I don’t believe in fitness dogma. I don’t believe that if you ONLY do pilates that your life will be saved, or that if you lift heavy weights the keys to the universe will suddenly be given to you, the heavens will open up and Mark Rippetoe will appear, giving you a slight nod of approval. I wholeheartedly believe that many things have their place in the fitness world. They each serve a purpose. They speak to some people, they literally save peoples lives. But, not everything speaks to everyone and that’s okay. Because the best workout is the one you enjoy doing…but also the one that gives you the results you seek. 

One thing I have struggled with for years in the fitness industry, is the pressure to adhere to one school of thought. You either are a heavy lift proponent or you’re not. You’re a yogi or you’re not. You’re a runner or you’re not. It’s black or white:  if you don’t stand for something, you’ll fall for anything. Right?

For me, in terms of fitness modalities, that’s wrong.

Because I stand for a lot of things. I like to lift heavy weights…some days. Some days I want to take my dog for a run and stop to smell the roses along the way. Some days I want to spint up that damn hill three times, the last one faster than the first. Most days I want to just do some HIIT in my garage. And on some days, I want nothing more than to down-dog my heart out, sprinkled with some nice long pigeon poses.

But mostly, I stand for consistency. For doing SOMETHING. Because what matters, to me, is that I’m moving. And I’m moving often. I’m varying my routine. There is definitely a method to my madness:  I’m getting my heart rate up. I’m doing strength work. I’m working on mobility. And each week I’m thinking about what muscles I’m using in all the different things I’m doing…and adjust accordingly. I’m thinking about how my body feels on a daily basis. I am not going to go for a run on a day that my foot is aching. I’m simply not going to take that risk. I don’t think training through injury is anything to be proud of — why do we need to repeat this, oh yeah…we are humans and I believe that there is too much chatter out there about meeting your goals at all costs.

But let’s not confuse what I’m saying for being lazy. For giving yourself the easy way out. What I’m taking about is being mindful about your training.  And being mindful does not mean that I’m not working hard. Remember, there is a method to the madness. And the method includes lots of sweating, being hyper aware of my body, external circumstances and the ability to amass more fitness clothes than street clothes in the dirty laundry every single damn week.

The bottom line? Anyone that tells you they have a magical program is wrong. Not because the programs are bad nor effective, but basically because no program is magic. Unless that program was designed just for you, or has room in the program built into it for modifications that work for you. You’re a super unique snowflake and so am I. Yes, I mean that slightly tongue in check, but not 100% so. Because, honestly the magic is not in the program; the magic is inside of you.

Let’s figure out your unique program together. Please follow along with me and on April 30th, I’ll be launching my first Just Like Recess program. It will be a custom program tailored to you. Yup, just for you. For reals. Please follow along for more info on the program, for free workouts and more of my thoughts on fitness, health, mental well-being and more.We’re going to exercise like we mean it. We’re going to live life like we mean it. Join me.

The SF Marathon

We had a volunteer station at The SF Marathon yesterday. I woke up at 5am on a Sunday. I brought bagels and yogurt for our volunteers.

I brought t-shirts and goodie bags.

I brought this sign:

I left tired.

But energized.

I left with less stuff to carry, but feeling very full.

These are the kind of experiences where you get to see who most people truly are:  kind, generous, encouraging, fun. And those are just the adjectives I have to describe the people that volunteered for us. The people running the race? The word inspiring seems trite, but that’s what I have.

And then I went out to brunch, had a mimosa and I fell asleep with 2 of my favorite pups surrounding me and I had the best nap ever.