Let's begin

It's time to start updating this blog on a consistent basis. I've been exercising regularly and that gives me most of my inspiration. As any one who knows me knows by now, I fall in and out of love with workout methods all the time. One month I love Bikram yoga. The next month I'm pumped about bootcamp. This variety is a tremendous way to keep myself excited about my workouts. However, it does get old and it makes me wonder: What do I really enjoy? I think I'm starting to realize that I am one of those people who happens to love going to the gym.

There's a saying in accounting that you can't improve what you can't measure. This is true for many other areas. In the gym, there are so many numbers. I love numbers! I love keeping track of my accomplishments and this is a tangible way to do that. I love striving to increase the number of pounds I can lift, the number of reps that I can do. I love challenging myself to increase my pace on the treadmill, or my level on the elliptical, or the time spent pushing myself to exhaustion. I am in touch with my inner nerd. I think if I can harness the enjoyment of numbers and put a strategy into my plan, I could accomplish so much.

I have said continually that the hardest part is getting out of bed, getting out of the house, changing into my workout clothes, strapping the leash on my dog, etc. The hardest part isn't staying at the gym, it's geting there. In the past two weeks, I have reunited with the gym and it's like the sappy, lame story of the excitement you feel when you see an old friend. (I said this was sappy and lame, didn't I?) I'm remembering the 2-up/1-down squats I did on the leg press while in physical therapy. I loved what those exercises did for my buns. I'm remembering to switch up the sets of cardio and weights like I've done in bootcamps so that my heart rate never slows down. I'm remembering how excited I felt to increase my pace while running on the treadmill.

It's so satisfying to know that every single day I can go into that gym and I can give a little bit more effort than I did the previous time. And that satisfaction begets a positive cycle where I want to go back and trump myself again. I think I will start to use this blog to track my progress and to chart a forward direction for continual, constant self-improvement!

Balance

I'm not talking about achieving balance in different aspects of your life. I am literally referring to your body's ability to do balancing moves. I know the argument for free weights vs machines. I know that the machines make it easier, your muscles adapt quickly to the moves, etc., while with free weights you force your body to balance and stabilize. You never really do execute the same move 100% every time. This post is not about harping on the benefits and drawbacks of either method.

I just started thinking about this the other day when I posted the Move of the Day for HAL and the move was a squat on a Smith machine. This might be my favorite move of all time. I can feel that it works. I know I grow stronger bc I can lift more. However, as I was quickly glancing at some websites, I was reminded of the importance of varying your routine. So with that idea in mind, I set out for the gym this morning, inclined to change it up a bit. (* denotes variation)

• Smith machine (w/ 70 lbs) - 2 x10
• sumo squats (a pair of 10lb dumbbells) - 1x10 *
• single leg presses (85) - 1x12
• double up, single down leg press (100) - 1x12
• standing single leg squats (no weights) - 3x5 *
• lunges on foam (no weights) - 1x10

(I also did my usual circuit of shoulders, chest, back, biceps and triceps. I am pretty consistent about alternating with free weights and machines for the upper body.)

What a wake-up call those new exercises were. (The immediate soreness was the first key.) I used to do stuff like this in PT. It is based on the idea of proprioception. It is a very overlooked aspect of fitness. It is one though that is crucial, especially for runners. I remember a physical therapist telling me of a marathoner who could easily log long distances but she couldn't balance on one leg for even 10 seconds. You can imagine how her failure to develop those peripheral muscles landed her in PT. Proprioceptive training can improve your coordination and reduce your risk of injury during sporting activity. Consistent work will upgrade your strength, balance, and agility and reduce your chances of getting hurt at the same time.

Well this is my public service announcement encouraging you to work on those balancing moves.

For information on some moves and how to do them, click here for an in-depth training plan.

Love my gym.

I have been a member of Planet Fitness for about 10 months now. I love my gym. At a monthly cost of $10 (with a $20 annual fee), the price is beyond compare. How many people find these kinds of deals on gym memberships? Hardly anyone! So because I am such a frugal nut, the price is what immediately attracted me. As far as I was concerned, they could have 4 treadmills and awful hours and I still would have been hooked. However, they have three rooms of treadmills, stair masters, ellipticals and bikes. They also have four separate areas for different weight equipment: the free weights, the 30-second routine, weight machines with adjustable plates, and weight machines that are resistance based. You can definitely find something that suits your personal tastes when you are given these kinds of choices.

Another interesting feature is their motto: the judgement free zone. From their website: "We discourage weight dropping and obnoxious grunting so you can focus on your own workout and not the person next to you." This is the non-intimidating atmosphere that makes people feel comfortable. Sure, there are some burly lads in the free weight area chest pressing the bar with car tire-size plates on each end, but it's not like you're at a Gold's Gym or a Powerhouse Gym. Those places are notorious for meathhead conventions. On the reverse side, this isn't Curves either. There truly are all types of people here. Male high schoolers breezing along at 8.0 on the treadmill. Moms in sweatpants carrying their bright pink water bottles. Dads with cassette players and bright white shoes. Your usual smattering of women with too much make-up. Overweight. Thin. Old. Really old. Pregnant. Diversity is in abundance!

Yesterday I made it to the gym for a run (*finally*). I walked for a 15 minute warm-up and ran 2.5 miles in an unhurried 30 minutes. I think I coughed enough to slightly disturb some people around me, but my lungs didn't end up on the treadmill's dashboard. I have no idea what asthma feels like, but if it's anything close to the restricted feeling of not being able to take a full, deep breath---yikes. I have new sympathy.

Well the clubs are opening at increasingly fast paces. Franchises are exploding. If you're lucky enough to find a PF new you, by all means sign yourself up!

Feb 3-Feb 10: 3 workouts and 9 miles

Now that I am once again excited about overtime, I'm trying to find that balance between working longer hours and still finding time to exercise.

Last Sunday I had a robust workout to start the week. I got in cardio on the elliptical and strength training for my upper body.

On Wednesday I was at the gym by 7am where I managed to run for 30 minutes straight even though my enthusiasm was lacking.

nataliedee.com
I also did about 5 sets on the leg press machine. I was in a bit of a hurry and didn't consider this to be that intense, but 3 days later my hamstrings were still sore.

On Thursday, I squeezed in 15 minutes of ab work with my IWTB dvd. You might be surprised at how a small amount of time spent on your gut can really have a lasting effect a few days later.

Friday was the tough one. I worked a 10 hour day and then had already vowed to still go to the gym. I had to boost my waning energy reserves. I added two new songs to my work that booty playlist. I jammed a cup of coffee about an hour before I hopped on the treadmill. With a fortunate feeling of an eager spirit, I pulled off five miles! That was a huge emotional accomplishment. I haven't run 5 miles since, gosh, maybe before my half marathon in October? So, hmmm, it has definitely been awhile.

I feel great!

2 miles at 0 degrees---that's nothing

Well I did run my 4 miles last night, but not as seamlessly as I'd hoped.
I forgot to bring in water and after 2.6 miles, I was desperately parched. I hopped off my treadmill and sprinted to the drinking fountain and back. I 'paused' the treadmill, while leaving my fleece next to it and my ipod hanging off from it. I fly back from the fountain to see some guy on my machine. And this tool is talking on his cellphone.

Argh. He's even reset the machine but looking around as if he feels weird about what he's done. I make direct eye contact with him, clearly indicating with all my body language that he has usurped my machine. He gets off slowly, stands there and watches me get back into place. I see he's already set up his water bottle so I firmly hand it back to him. At this point, he asks "So, you're not done?" Uh, hello? No. I am not. Didn't you see all my stuff? I wasn't even at the 30 minute mark. Of course, I don't say those things, I just coolly reply "no, I'm not done." It's worth noting that there were other tm's available. Ah, the gym can be so exasperating.

Which brings me to today and my 2 mile run. I'm going outside. It may be crystal cold out there but it is a brilliant sun radiating in Plymouth, MI. If I scurry/shuffle/jog/huff fast enough, perhaps I can outrace the impending tentacles of hypothermia. And hey, after a sure 4 miles last night, what's a measly 2?

4 treadmill miles

Today I am psyching myself up to run 4 miles. Obviously, that was my goal last Saturday but the shrieking winds, new environment and unfamiliar route didn't add up to a combination of factors pushing me towards that fleshed out, full-figured 4 miles. I'm ready though. I'll be fueling my system with healthy food all day. I'll peruse some motivational articles at runner's world to keep me focused.

The only bummer is having to use a treadmill at the gym. Our gym only has a paltry 7 treadmills and that's ridiculous. I'm sure if I were out of bed at 6am, I could have easily found one without waiting but, big surprise, I wasn't up then. The treadmills seem to be full even at 730 at night. I hope it's just the first flush of new resolutions in people that is responsible for the greater numbers filling up the gym. I do applaud their fortitude, but if they want to give up, well, hey, it would leave another empty treadmill for me.

So, until I have a house of my own and the extra money to buy a treadmill, I'll be working late on Tuesdays and secretly hoping the newbies are giving in to their cravings to eat bon bons and watch tv. Besides, a run of 4 miles at 8pm is no less wimpy than one at 7am.