In the fitness arena especially, I hear way too many people saying they don't want to try things because they're not that good at them. It could be any new venture- a sport, an exercise, or even talking to someone you have a crush on.
"It wouldn't work out anyway" or "I'm just no good at it" are the easy things to say.
Don't take the easy way out. If you really want to get good at something, how will you ever do it without trying?
The old saying, "You never know until you try" is true.
I also like this one, "It's okay if you strike out as long as you take a few swings first."
Here is my 2 step system for getting good at stuff, and the first step is the most important:
1. Try
2. Practice
Still didn't succeed? Then try my next system for getting good at stuff:
1. Try again
2. Practice more
3. Repeat
...and so on, and so on....
You see? It's not even really "my system". It's just how life works.
How do you think people who are good at something got that way? With a few exceptions, people who are good at things probably weren't always good at them.
How about an example? Okay, let's say you want to be able to run a 5k (3.14 miles), but you've never ran before. I wouldn't be able to stand hearing "I'd love to be able to finish that distance, but I'm just no good at running."
This is not a reason not to be able to do it.
My advice is to start small. Don't overdo it your first time or it will be a complete turnoff to you. Run in little increments weekly, and work your way up. Walk when you have to. Give yourself time for preparation. Ask other runners how they started. Set weekly goals for yourself. The first week, try to run a quarter mile without stopping, a half mile the next week, and so on.
You can apply this to anything really, no matter what your goal is.
Don't be one of those people who don't try things because they're "not good at them". That's not living. Turn words into action. You will feel better because of it.
How do I know?
Because I used to be one of those people who said "I'd like to be able to do that, but I'm just not good at it", and I'm not anymore.
Your "Stay At Home" Workout
I recently spent a wonderful vacation in England where we were put up by our gracious friends in their house.
As it happens on vacations, one often finds themselves at a loss for a regular workout routine, which is fine, after all, you're on vacation. However, I found myself one day sitting alone in their house while they worked and shopped and I realized I had been sitting on the couch watching TV for quite a long time, not moving. I felt like I had to move, but it was rainy and cold outdoors, and I had no car to go anywhere.
(Don't get me wrong, I LOVE alone and downtime like anyone else, but I hadn't been steadily working out really on my trip. I felt like I needed to get my blood flowing, if anything for my mood and outlook.)
So the mood struck me, and I went upstairs to the bedroom we were staying in, found a 15 lb dumbbell and went to work. I didn't have a lot of space, but you don't need a lot of space for this workout. It's not incredibly difficult either, so this workout is great for beginners or those with certain limitations.
Here it is:
*squat with dumbbell shoulder press, 10x one arm, 10x other (20 squats total in the set)
supersetted with
*bent over dumbbell row 10x each arm
repeat set 4x
*squat with dumbbell curl, then press 10x each arm supersetted with underhanded rows each arm 10x
repeat 2x
*pushup set 10x-9x-8x-7x-6x-5x-4x-3x-2x-1x (minimal breaks in between, depending on your skill level)
*plank set --regular plank 30 seconds, side plank 30 seconds, regular plank 30 seconds, other side plank 30 seconds
repeat set 3x
And done! This didn't take me very long at all, and I wasn't pouring buckets of sweat, but I got my blood moving, felt a pump, and did a full body workout.
Don't have a dumbbell handy? Use bands or a soupcan!
No excuses!
###
As it happens on vacations, one often finds themselves at a loss for a regular workout routine, which is fine, after all, you're on vacation. However, I found myself one day sitting alone in their house while they worked and shopped and I realized I had been sitting on the couch watching TV for quite a long time, not moving. I felt like I had to move, but it was rainy and cold outdoors, and I had no car to go anywhere.
(Don't get me wrong, I LOVE alone and downtime like anyone else, but I hadn't been steadily working out really on my trip. I felt like I needed to get my blood flowing, if anything for my mood and outlook.)
So the mood struck me, and I went upstairs to the bedroom we were staying in, found a 15 lb dumbbell and went to work. I didn't have a lot of space, but you don't need a lot of space for this workout. It's not incredibly difficult either, so this workout is great for beginners or those with certain limitations.
Here it is:
*squat with dumbbell shoulder press, 10x one arm, 10x other (20 squats total in the set)
supersetted with
*bent over dumbbell row 10x each arm
repeat set 4x
*squat with dumbbell curl, then press 10x each arm supersetted with underhanded rows each arm 10x
repeat 2x
*pushup set 10x-9x-8x-7x-6x-5x-4x-3x-2x-1x (minimal breaks in between, depending on your skill level)
*plank set --regular plank 30 seconds, side plank 30 seconds, regular plank 30 seconds, other side plank 30 seconds
repeat set 3x
And done! This didn't take me very long at all, and I wasn't pouring buckets of sweat, but I got my blood moving, felt a pump, and did a full body workout.
Don't have a dumbbell handy? Use bands or a soupcan!
No excuses!
###
Exercises for Autism
First and foremost, I am not a Doctor or Behavioral Specialist. I just happen to raise two boys who are both on the Autism spectrum, and I work in fitness. I've taken what I know from my experience raising children with Autism and what I know about fitness and combined them to come up with these few exercises that should be beneficial to not just children who are on the spectrum, but people of all ages.
According to Autism Speaks, research has demonstrated that increased exercise can significantly decrease the frequency of negative, self-stimulating behaviors that are common among individuals with autism, while not decreasing other positive behaviors. Behaviors such as body rocking, spinning, head-nodding, hand flapping, object-tapping, and light gazing, that have been shown to interfere with positive social behavior and learning can thus be controlled by the use of exercise.
You may be saying, 'There's no way I will be able to motivate my child who is on the Autism spectrum to do these exercises.' I'm not saying this will be easy, but what is there about dealing with Autism that is?
Set aside a few minutes a day and try in short increments. I think in many cases, these movements will help stimulate something in them that will motivate them to keep going. Do the movements with them, show them, and in some cases if needed, set up some sort of reward system for completing the exercise. Employ the sticker system. Make them a little exercise chart, and when they complete a couple of sets, give them a sticker.
This is not an exact science, but I recommend you give these a try. If you have any questions, please don't hesitate to contact me.
These exercises I have laid out can be tried by children as young as 3 and up to adults of all ages. Be practical of course in regards to a child's age when performing these movements or drills.
*Try some simple runs or jogs.
We all know that kids and with ASD (Autism Spectrum Disorder) love to run and move around. If you look at it as exercise that will eventually calm their minds, it will help you as a parent or guardian go a little less crazy ;-). Take them in the backyard, a park, or even make some room in your home, set up some intervals and run back and forth with them. Try to make them realize that the intervals are the markers are where they stop and turn around. This will help with structure.
Eventually, maybe try to set up the intervals in different markers, have them zig zag, run triangle drills, etc. This is great for agility, and creates a positive outlet for all that energy.
*Planks
Teach your child to have a strong core. The core is the foundation of a strong body, and holding a plank is one of the best exercises for it.
This one can be tricky to stay on top of because it's not movement, it's stillness. However, the still movement and concentration it takes is good for individuals with ASD.
Find some room on the floor, and put your forearms down, then support your body on just your forearms and feet. Keep your body straight, and try not to bend upwards into a "tepee" shape.
This may sound like a tough exercise for them, but once grasped, it can be quite relaxing to their mind. You can teach them to try to hold it for a specified amount of time. Depending on what part of the spectrum your child is on, this may become a way to use that part of their brain that needs the structure.
Try this just for a few seconds. Then try to beat your time on a second try.
I don't recommend very long planks for very young children in general.
*Marine Crawls
Crawl on your stomach with your chest close to the ground. Move your arm forward, then move your opposite leg with that arm, bringing your knee almost to your chest. Try for a smooth and coordinated crawl.
Try a few laps on the floor, up and back a few times.
*Sit and Stands
This is very simple. Find a stable chair, sit down, then stand up. Repeat this as many times as they will do it. Try to make sure your feet are out in front of you and you're using your thighs and glutes to stand up, not your knees. Make sure the knees do not cross the toes at any time. Also, if the chair has armrests, try not to use them to get yourself up. Focus on the lower body doing the work.
Shoot for maybe doing a set of up to ten reps, then if they get into a groove, do a couple of more sets.
Try these few exercises, and if you find they work well for them, I will gladly offer you some more options. It can be hard to explain to an individual with ASD why this is good for them, so don't bother if you don't think it will help. Just make a game out of it, make it fun, and do it with them. Monitor them at all times and if at anytime you find the exercise is getting too strenuous for them, mentally, and physically, stop, and/or move on to another exercise.
The bottom line is that exercise creates endorphins. Endorphins make us happy, no matter who we are or what we have. I find this to be beneficial, especially to individuals with Autism. The happiness may be experienced a different way than you or I experience it, but it's there, somewhere. This should help them channel sometimes negative or repetitive behaviors in a positive direction.
ALSO: Stay tuned to my blog in coming months. When it gets warmer, I am going to hold an outdoor Autism Boot Camp. More info later!
According to Autism Speaks, research has demonstrated that increased exercise can significantly decrease the frequency of negative, self-stimulating behaviors that are common among individuals with autism, while not decreasing other positive behaviors. Behaviors such as body rocking, spinning, head-nodding, hand flapping, object-tapping, and light gazing, that have been shown to interfere with positive social behavior and learning can thus be controlled by the use of exercise.
You may be saying, 'There's no way I will be able to motivate my child who is on the Autism spectrum to do these exercises.' I'm not saying this will be easy, but what is there about dealing with Autism that is?
Set aside a few minutes a day and try in short increments. I think in many cases, these movements will help stimulate something in them that will motivate them to keep going. Do the movements with them, show them, and in some cases if needed, set up some sort of reward system for completing the exercise. Employ the sticker system. Make them a little exercise chart, and when they complete a couple of sets, give them a sticker.
This is not an exact science, but I recommend you give these a try. If you have any questions, please don't hesitate to contact me.
These exercises I have laid out can be tried by children as young as 3 and up to adults of all ages. Be practical of course in regards to a child's age when performing these movements or drills.
*Try some simple runs or jogs.
We all know that kids and with ASD (Autism Spectrum Disorder) love to run and move around. If you look at it as exercise that will eventually calm their minds, it will help you as a parent or guardian go a little less crazy ;-). Take them in the backyard, a park, or even make some room in your home, set up some intervals and run back and forth with them. Try to make them realize that the intervals are the markers are where they stop and turn around. This will help with structure.
Eventually, maybe try to set up the intervals in different markers, have them zig zag, run triangle drills, etc. This is great for agility, and creates a positive outlet for all that energy.
*Planks
Teach your child to have a strong core. The core is the foundation of a strong body, and holding a plank is one of the best exercises for it.
This one can be tricky to stay on top of because it's not movement, it's stillness. However, the still movement and concentration it takes is good for individuals with ASD.
Find some room on the floor, and put your forearms down, then support your body on just your forearms and feet. Keep your body straight, and try not to bend upwards into a "tepee" shape.
This may sound like a tough exercise for them, but once grasped, it can be quite relaxing to their mind. You can teach them to try to hold it for a specified amount of time. Depending on what part of the spectrum your child is on, this may become a way to use that part of their brain that needs the structure.
Try this just for a few seconds. Then try to beat your time on a second try.
I don't recommend very long planks for very young children in general.
*Marine Crawls
Crawl on your stomach with your chest close to the ground. Move your arm forward, then move your opposite leg with that arm, bringing your knee almost to your chest. Try for a smooth and coordinated crawl.
Try a few laps on the floor, up and back a few times.
*Sit and Stands
This is very simple. Find a stable chair, sit down, then stand up. Repeat this as many times as they will do it. Try to make sure your feet are out in front of you and you're using your thighs and glutes to stand up, not your knees. Make sure the knees do not cross the toes at any time. Also, if the chair has armrests, try not to use them to get yourself up. Focus on the lower body doing the work.
Shoot for maybe doing a set of up to ten reps, then if they get into a groove, do a couple of more sets.
Try these few exercises, and if you find they work well for them, I will gladly offer you some more options. It can be hard to explain to an individual with ASD why this is good for them, so don't bother if you don't think it will help. Just make a game out of it, make it fun, and do it with them. Monitor them at all times and if at anytime you find the exercise is getting too strenuous for them, mentally, and physically, stop, and/or move on to another exercise.
The bottom line is that exercise creates endorphins. Endorphins make us happy, no matter who we are or what we have. I find this to be beneficial, especially to individuals with Autism. The happiness may be experienced a different way than you or I experience it, but it's there, somewhere. This should help them channel sometimes negative or repetitive behaviors in a positive direction.
ALSO: Stay tuned to my blog in coming months. When it gets warmer, I am going to hold an outdoor Autism Boot Camp. More info later!
Workout of the Day
Grab a spin bike and a step. Put a good number of risers under that step, depending on your height. Try to make it as tall as at least 2 lengths of your feet, if not taller.
*First, run a mile
*Then grab that spin bike and ride for 5 minutes. After 5 minutes, do 10x box jumps on your step. Propel yourself up onto the step, land with two feet, and step back down.
*Get back on your bike, go another 5 minutes, then get off and do 9x box jumps.
And keep going from there.
This is what the sets look like:
-5 min. bike/10x box jumps
-5 min. bike/9x box jumps
-5 min. bike/8x box jumps
-5 min. bike/7x box jumps
...and go all the way down to one box jump.
During the spin intervals, play with the intensity on your bike, making it high resistance, low, medium, etc. Challenge yourself. The workout will be too easy if you keep the bike on zero intensity the whole time.
I finished off the workout with 20x box jumps before I called it a day, but this is not integral to the workout's effectiveness. It just adds a nice ending to it.
This workout burns a lot of calories and the plyometric jumps are great for cutting your muscles up! The combination makes this a perfect workout for losing weight/cutting.
*Note: If you don't have access to a spin bike and/or a step, you can do this on a recumbent or upright bike, and find something else to jump on. If you can't find something to jump up on, run steps instead. You could also be super hard core and go outside and find a bench to do your jumps and use a real bike to ride around.
Let me know if you have any questions!
###
*First, run a mile
*Then grab that spin bike and ride for 5 minutes. After 5 minutes, do 10x box jumps on your step. Propel yourself up onto the step, land with two feet, and step back down.
*Get back on your bike, go another 5 minutes, then get off and do 9x box jumps.
And keep going from there.
This is what the sets look like:
-5 min. bike/10x box jumps
-5 min. bike/9x box jumps
-5 min. bike/8x box jumps
-5 min. bike/7x box jumps
...and go all the way down to one box jump.
During the spin intervals, play with the intensity on your bike, making it high resistance, low, medium, etc. Challenge yourself. The workout will be too easy if you keep the bike on zero intensity the whole time.
I finished off the workout with 20x box jumps before I called it a day, but this is not integral to the workout's effectiveness. It just adds a nice ending to it.
This workout burns a lot of calories and the plyometric jumps are great for cutting your muscles up! The combination makes this a perfect workout for losing weight/cutting.
*Note: If you don't have access to a spin bike and/or a step, you can do this on a recumbent or upright bike, and find something else to jump on. If you can't find something to jump up on, run steps instead. You could also be super hard core and go outside and find a bench to do your jumps and use a real bike to ride around.
Let me know if you have any questions!
###
Hallway/Staircase Boot Camp
No time to get to your gym? Or maybe you just want a change of surroundings for your workout. If you work or live in a building with stairs and hallways (and you're permitted to exercise in them) I have the perfect workout for you to do. Especially a few days before Christmas, where you'll most likely be overindulging in food and drink.
Today, I took my class through these drills, and I know they loved me for it. This is based on having 5 floors in your stairwell. If you have less,or more, you can adjust it accordingly.
50x squats (on the ground floor), run up to the 5th floor
40x squats, run up to the 4th floor,
30x, 3rd floor
20x, 2nd floor
10x, 1st floor
*Let's say you only have one flight of stairs, you can adjust it by doing the 50 squats, then running the stairs 5 times, then do your 40 squats, then run it 4 times, and so on.
Want to make this even more challenging? Reverse it, start with 10 squats and one floor and work your way up.
For your next drill, find a hallway that has low traffic. Try to find a hallway that is a good distance, not too short, but not too long.
Do 10x pushups, run the hallway and back
8x pushups, run the hallway and back
6x pushups, run hallway and back
4x pushups, run hallway and back
2x pushups, run hallway and back
For your final drill you will mix jumping jacks and planks. You don't really need the hallway or stairwell for this, but it's good to finish up with some core work.
20x jumping jacks/1 min. plank
15x jumping jacks/ 45 sec. plank
10x jumping jacks/30 sec. plank
5x jumping jacks/25 second plank
*If you have a partner you guys can switch off holding the plank and doing jumping jacks.
Let me know if you have any questions!
Merry Christmas, Happy Holidays, Happy New Year!
Today, I took my class through these drills, and I know they loved me for it. This is based on having 5 floors in your stairwell. If you have less,or more, you can adjust it accordingly.
50x squats (on the ground floor), run up to the 5th floor
40x squats, run up to the 4th floor,
30x, 3rd floor
20x, 2nd floor
10x, 1st floor
*Let's say you only have one flight of stairs, you can adjust it by doing the 50 squats, then running the stairs 5 times, then do your 40 squats, then run it 4 times, and so on.
Want to make this even more challenging? Reverse it, start with 10 squats and one floor and work your way up.
For your next drill, find a hallway that has low traffic. Try to find a hallway that is a good distance, not too short, but not too long.
Do 10x pushups, run the hallway and back
8x pushups, run the hallway and back
6x pushups, run hallway and back
4x pushups, run hallway and back
2x pushups, run hallway and back
For your final drill you will mix jumping jacks and planks. You don't really need the hallway or stairwell for this, but it's good to finish up with some core work.
20x jumping jacks/1 min. plank
15x jumping jacks/ 45 sec. plank
10x jumping jacks/30 sec. plank
5x jumping jacks/25 second plank
*If you have a partner you guys can switch off holding the plank and doing jumping jacks.
Let me know if you have any questions!
Merry Christmas, Happy Holidays, Happy New Year!
Holiday Eating Tips
It's hard to stay on a regimen over the holidays and let's face it; we are all going to splurge a little bit during the holidays. With that in mind let's all remember these tips for making it through the holidays without reversing any of your great progress:
1. Keep working out every day.
2. On a day when you anticipate eating a lot, do a high impact cardio workout beforehand to counter some of the effects of overindulging.
For example, perform a sprint workout. Yes you have to bundle up and go outside.
Do 8-10 sprints (meaning as hard as you possibly can run) about half the length of a soccer field. Sprint on the lap up, and jog back. Repeat this 8-10 times. If you must rest in between, take a short rest. Remember to breathe through your nose when exercising outside.
3. At a big dinner, just have a little bit of everything. Only put a small amount of each course on your plate. Of course make sure you have your veggies and watch those simple carbohydrates! Here’s a hint, serve your food with the opposite hand of which you usually use. For instance if you are right handed, serve your food with your left. This sounds crazy, but you actually wind up serving yourself less food this way.
4. Chew your food at least 10 times before swallowing.
5. Use the 10 minute rule, meaning if you think you must have seconds, wait about 10 minutes and see if you feel the same way. That so called hunger for seconds goes away after waiting 10 minutes. Often people grab more food on impulse when they are not really hungry. The 10 minute rule is a huge help on this.
6. Limit alcohol consumption. (especially on New Year's Eve! )
7. Last but not least, don't deny yourself a Christmas cookie or two, but leave it at that. You don't want to sit there and eat the whole tin of cookies. I guarantee you will regret it. If you think you can't have one without having 15, it's best to stay away and opt for a healthier holiday snack.
Merry Christmas, Happy Holidays!
1. Keep working out every day.
2. On a day when you anticipate eating a lot, do a high impact cardio workout beforehand to counter some of the effects of overindulging.
For example, perform a sprint workout. Yes you have to bundle up and go outside.
Do 8-10 sprints (meaning as hard as you possibly can run) about half the length of a soccer field. Sprint on the lap up, and jog back. Repeat this 8-10 times. If you must rest in between, take a short rest. Remember to breathe through your nose when exercising outside.
3. At a big dinner, just have a little bit of everything. Only put a small amount of each course on your plate. Of course make sure you have your veggies and watch those simple carbohydrates! Here’s a hint, serve your food with the opposite hand of which you usually use. For instance if you are right handed, serve your food with your left. This sounds crazy, but you actually wind up serving yourself less food this way.
4. Chew your food at least 10 times before swallowing.
5. Use the 10 minute rule, meaning if you think you must have seconds, wait about 10 minutes and see if you feel the same way. That so called hunger for seconds goes away after waiting 10 minutes. Often people grab more food on impulse when they are not really hungry. The 10 minute rule is a huge help on this.
6. Limit alcohol consumption. (especially on New Year's Eve! )
7. Last but not least, don't deny yourself a Christmas cookie or two, but leave it at that. You don't want to sit there and eat the whole tin of cookies. I guarantee you will regret it. If you think you can't have one without having 15, it's best to stay away and opt for a healthier holiday snack.
Merry Christmas, Happy Holidays!
Vanity Muscles
What muscles did you work today? Let me guess, if you’re a male you worked your chest and biceps and if you’re a female you worked your legs, thighs, and glutes? It seems to me that in general most men and most women seem to concentrate more on these respective areas.
Why? Because these are the vanity muscles. These are the muscles you see when you look in the mirror. And let’s face it; men are conditioned to think their chest and biceps should be big and developed from childhood and women are bombarded with magazine covers and pop culture suggesting their lower half is what needs to be sculpted But if these are the only muscles you train, your workout is seriously flawed.
You are not going to develop that physique you may be picturing if those are the only muscles you train. If anything you are overtraining them, and you are going to make your body asymmetric, thus leaving you open to more injury and an oddly shaped body. First off, overtraining is not going to help you make gains, it’s counter productive to making gains. Overworked muscles do not grow or develop. Also, any development in those vanity muscles will also seriously be stalled if you do not workout the rest of your body. You will get leaner faster if you work every muscle in the body (yes guys, that includes legs too) at least one time per week.
Doing the same routine over and over is another gym no-no. The body thrives on variety. You will either get bored or your body will plateau and you may stop seeing development altogether. If you did bench press and dumbbell curls last week, this week do an incline dumbbell press and cable curls. If you did squats last week, do lunges this week. There are hundreds of different ways to mix it up.
I know it’s tempting to go into the gym and plop right down to work on those vanity muscles, and this is fine, it just means that you are working those muscles that day, which, in turn means the next day that you go into the gym, you need to work other muscles.
Why? Because these are the vanity muscles. These are the muscles you see when you look in the mirror. And let’s face it; men are conditioned to think their chest and biceps should be big and developed from childhood and women are bombarded with magazine covers and pop culture suggesting their lower half is what needs to be sculpted But if these are the only muscles you train, your workout is seriously flawed.
You are not going to develop that physique you may be picturing if those are the only muscles you train. If anything you are overtraining them, and you are going to make your body asymmetric, thus leaving you open to more injury and an oddly shaped body. First off, overtraining is not going to help you make gains, it’s counter productive to making gains. Overworked muscles do not grow or develop. Also, any development in those vanity muscles will also seriously be stalled if you do not workout the rest of your body. You will get leaner faster if you work every muscle in the body (yes guys, that includes legs too) at least one time per week.
Doing the same routine over and over is another gym no-no. The body thrives on variety. You will either get bored or your body will plateau and you may stop seeing development altogether. If you did bench press and dumbbell curls last week, this week do an incline dumbbell press and cable curls. If you did squats last week, do lunges this week. There are hundreds of different ways to mix it up.
I know it’s tempting to go into the gym and plop right down to work on those vanity muscles, and this is fine, it just means that you are working those muscles that day, which, in turn means the next day that you go into the gym, you need to work other muscles.
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