17 January 2010
Rest Is Key
22/01/10 11:20
I see a lot of Washingtonians who want to work out every single day, right out of the gates. This is so common and no normal, and I feel it too.
Even though I wanted to do cardio, I made it a point to rest the past few days so my muscles could recover and so my feet could calm down a little. It was a good choice, and now I feel stronger and I’m ready to climb tonight.
I beg of you, please give yourself a rest day if:
1. You just did a strength training workout or other really intense workout
2. You’re being nagged by an injury (if you’re really antsy, go see Georgetown physical therapist Robert Gillanders who can give you some rehab exercises to do)
3. You’re completely exhausted
I’m always here to answer any of your questions. Just ask!
Even though I wanted to do cardio, I made it a point to rest the past few days so my muscles could recover and so my feet could calm down a little. It was a good choice, and now I feel stronger and I’m ready to climb tonight.
I beg of you, please give yourself a rest day if:
1. You just did a strength training workout or other really intense workout
2. You’re being nagged by an injury (if you’re really antsy, go see Georgetown physical therapist Robert Gillanders who can give you some rehab exercises to do)
3. You’re completely exhausted
I’m always here to answer any of your questions. Just ask!
|
Let's Talk About Soreness
21/01/10 09:02
Tuesday is now my day for a great yoga class followed by indoor climbing. I’m glad my intention in the yoga class was ‘that was easy!’ since the instructor had us finesse through about 1000 utkatasanas, half moons, and other bent leg, thigh burning stances. With climbs afterwards, it was about as much as I could handle safely, and I woke up the next two days knowing that I had gotten a really good workout.
Now the great thing about this is that I didn’t feel broken. I felt a little soreness, and could walk easily. I got out of bed without falling on my face. I don’t feel injured in any way.
In terms of intensity, keep the following in mind:
1. Push through muscular fatigue if your form is solid
2. Never ever push through pain
3. If you’re walking like you just got off a horse the next day, or have trouble pushing the soap to your body to shower, go a little easier next time.
And remember, working out is a lifelong self-care activity. You always have the opportunity to moderate, ramp up, or start anew. Have fun!
Now the great thing about this is that I didn’t feel broken. I felt a little soreness, and could walk easily. I got out of bed without falling on my face. I don’t feel injured in any way.
In terms of intensity, keep the following in mind:
1. Push through muscular fatigue if your form is solid
2. Never ever push through pain
3. If you’re walking like you just got off a horse the next day, or have trouble pushing the soap to your body to shower, go a little easier next time.
And remember, working out is a lifelong self-care activity. You always have the opportunity to moderate, ramp up, or start anew. Have fun!
An Insider's View
19/01/10 05:13
So how did my first week go? Not bad! As you follow along, I’m going to include an insider’s view of all the nuances that go into building a solid workout and answer many of your questions along the way. As with many endeavors, success is often in the finesse and in the details, so hopefully I can help you get healthier and stronger through my own process here.
My goals are to climb 3x a week, do yoga twice a week and do cardio for at least 30 min 3x per week. I chose climbing because it makes me immensely happy and will help me to build muscle. Cardio is for my heart health, and yoga is for my soul.
I fell one workout short of my goal last week, since I missed one day at the climbing gym.
I’m feeling a little sensitivity in my foot, so I may replace my old sneakers, and also cut down on the cardio a little. If any weirdness, soreness or tweakiness shows up when you’re first starting out, or anytime, make sure to address it right away. When you push through injuries, you’ll regret it each and every time.
Keep moving. ..until next time.
My goals are to climb 3x a week, do yoga twice a week and do cardio for at least 30 min 3x per week. I chose climbing because it makes me immensely happy and will help me to build muscle. Cardio is for my heart health, and yoga is for my soul.
I fell one workout short of my goal last week, since I missed one day at the climbing gym.
I’m feeling a little sensitivity in my foot, so I may replace my old sneakers, and also cut down on the cardio a little. If any weirdness, soreness or tweakiness shows up when you’re first starting out, or anytime, make sure to address it right away. When you push through injuries, you’ll regret it each and every time.
Keep moving. ..until next time.
My Little Secret
17/01/10 10:53
Sometimes fitness professionals and other leaders need most what they teach to their clients. Reignite Your Spark comes from me, a recovering perfectionist, someone who easily gravitates to making things harder than they need to be, and someone who could use some more balloons and Play-Doh in her life. Not as the instructor of Recess, but as the participant!
As I've returned to a field I feel passionate about, I've lost my own workouts in the day to day running of the business, marketing, caring for my clients, and wearing 10 hats of my own. I've been living in the land of 'usta' just like many of you. I usta rollerblade 80 miles a week in college. I usta climb 4 days a week a couple years ago. I usta be in the yoga studio 4-5 times a week until sidelined by an injury.
Well guess what? Working out makes me feel happy and alive. For the sake of myself, and for the sake of my clients, I'm committing to my joyful routine once again. My injury is healed, I have a flexible schedule, and there are no more excuses! Follow me on Twitter and on my blog as I brush my ego aside, get back in the game, and go through the ups and downs of working new activities into my life.
For once you get to be the trainer and say, hey did you climb three times last week? How did yoga go?
As I've returned to a field I feel passionate about, I've lost my own workouts in the day to day running of the business, marketing, caring for my clients, and wearing 10 hats of my own. I've been living in the land of 'usta' just like many of you. I usta rollerblade 80 miles a week in college. I usta climb 4 days a week a couple years ago. I usta be in the yoga studio 4-5 times a week until sidelined by an injury.
Well guess what? Working out makes me feel happy and alive. For the sake of myself, and for the sake of my clients, I'm committing to my joyful routine once again. My injury is healed, I have a flexible schedule, and there are no more excuses! Follow me on Twitter and on my blog as I brush my ego aside, get back in the game, and go through the ups and downs of working new activities into my life.
For once you get to be the trainer and say, hey did you climb three times last week? How did yoga go?