My Week in Workouts

Today, I’m sharing a weeks worth of my workouts for a few reasons:

1. Being a fitness “pro” I often get asked about how much I workout. Like, OMG, you must workout ALL the time. Not true by any means! I appreciate days off just as much as anyone — maybe even more so, since not thinking about exercise is frankly, super duper healthy for my brain at times. The idea of becoming a one-dimensional fitness person scares me…so not appealing!

2. This particular week of workouts might seem sort of random — and it is. I didn’t plan in advance to go biking — it was simply what I felt like doing. After all, I’m not training for an event…right now I’m simply training to live a healthy and happy life.  And let me tell you, this week of workouts made me really happy! This week is sort of a classic “me” week in terms of the randomness coupled with challenging myself. This is what makes it share-worthy in my opinion, because it’s exactly what I want to shoot for each week, but it doesn’t always happen:

fun + challenging + breathless + a balance of hitting all fitness areas + working on a skill + rest days = a perfect workout week. 

Sunday 3/30/14

workout:  15 mile bike-ride on the Bay Trail. Ride took just under 60-minutes.

Monday 3/31/14

workout: 60-minute session with my coach, TGU, KB swings, cleans, presses, front squats, oh my. In particular, we worked on my power clean + clean technique. It’s a toughie for me, but I left knowing I’m heading in the right direction.

self-care: 60-minute yoga with my favorite yoga teacher

Tuesday 4/1/14

self-care:  rest day. I took the dog on a long walk, got my 10K steps in for the day!

Wednesday 4/2/14

workout:  Today I ran with all 3 of my bootcamp classes. Do I “count” this as a workout? yes. because it clocked in at well over 5 miles. Was I focused on my own running and caring about my splits? Not at all. Was I loving every minute of the fact that I get to do this? Without a doubt. In total this meant I was “working out” for about…45 minutes?

Thursday 4/3/14

workout:  I did a “homework” workout from my coach. kettlebell swings, TGUs, other strength moves. This only took about 35-minutes.

Friday 4/4/14

workout:  did a strength session in my garage:  back squats, reverse burpees, weighted sit-ups, TGUs and maybe a few other things in there too. I played around in the garage for a good 45 minutes.

Saturday 4/5/14

self-care:  Long dog walk! And then, lots of foam rolling/mobility with some clients. I did tinker around on my spin bike for a little bit, but was mostly just doing so to play around with my cycling shoe fit.

All in all, that accounts to 5 days where I worked out, 2 where I rested and plenty of other self-care items. For me, that is a really, really good balanced week!

Advertisements

“Counting” workouts

If I had a dollar for every time a client or friend asked me if something “counted” as a workout, I would definitely have a few extra hundred bucks in the bank. And just this week I read a fitness piece by someone that I truly like and respect. In the program, there was a guideline for not counting certain types of movement as your exercise for the week. I get the point of this:  you want your clients to actually do the workouts you write for them. You want them to achieve the results you’ve promised them and that won’t happen if they don’t do the workouts. I truly understand this perspective.

But the idea of not counting things like soccer games or hilly weekend hikes as part of your weekly exercise? To me, that’s the wrong tone to set. Because to me that sounds like we’re telling people that what they are already doing isn’t good enough. And that’s just not my style. Because for those people that are doing that kind of stuff? Keep going, buddy! I don’t want them to stop. I want my workouts to complement their life as it is, I don’t want them to prioritize a workout over a hike. There. I said it. My workouts are a piece of the puzzle to make those things more fun, so you are stronger and have more endurance, not replace something you already enjoy.

As for those times when we ask someone this question of, “does this count?”, it’s because we feel the need to have validation, right? I get it, we want to know that it counts, damnit!? But here is the truth:  no one is keeping track…no one except you! Trust me, whatever your beliefs are, there is no God of fitness keeping hash marks of your workouts.

You might be saying to yourself:  what the hell kind of trainer says this kind of stuff? The kind of trainer that doesn’t believe in using shame tactics, that’s who. Because putting pressure on yourself to measure up to some arbitrary measure is a really awful way to feel. Trust me when I say that the only people that need to worry about whether a workout “counts” are competitive athletes (that likely do have a coach keeping track) or perhaps those that have a very specific goal in mind, like completing an Ironman. If those don’t apply to you, shouldn’t your goal simply to be healthy and happy? Shouldn’t your workouts simply be a complement to your busy life and not be yet another thing that makes you feel bad yourself? There are many battles to fight in life. This isn’t one of them.

If you moved into a new house this weekend and lifted boxes for 48-hours, you better believe I would validate the hell out of you and understand if you didn’t fit in a run or trip to the gym. Not because I want you to be lazy, but I don’t believe in creating an exercise obsession either. Yes, there is always “time” to fit in a workout. Hell, I’ve used this logic with clients and on myself. There are times when it is worth it:  like the time I did Tabata sprints in a hotel parking lot at 7am in 25-degree weather with my dog before spending 9-hours in the car. But is actually  necessary to kill yourself to get up at 5:30 to fit in a workout on already very active day, e.g. moving? It’s definitely a question that is worth asking yourself.

tabata and stella

(Stella wasn’t super stoked about the sprints being so early…but she warmed up quickly!)

So if you find yourself asking someone else if something “counts” as a workout, step aside and ask yourself a few things:

1. Does whatever you’re doing meet your goals? (If you don’t know what your goals are, this question doesn’t even apply to you because your goal is then to simply be healthy and happy.)

2. Are you moving?

3. Are you sweating?

4. Does it make you happy?

If you can answer at least 3 of those things, then yes, here I am to say that it “counts” as a workout.

It’s okay to want validation. Particularly if you are paying for a trainer, whose advise and expertise is what you are looking and paying for. But let’s ask ourself why we are asking this kind of question:  is it because you’re actually looking for a technique, exercise-science based opinion? I.e. can I count this as my “arms” day, etc. Or is it because you want someone to tell that what you did was good enough? If it’s the latter, then let’s go back to our checklist above. Because I am here to tell you that you are good enough. You don’t need someone else to tell you that. Trust me…you are good enough!

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.