Be me

My workout has achieved a regularity that is comforting. There is enough structure that it covers everything, while allowing for enough flexibility that I can tweak it for tired days, shortened gym time, increased ability and the like.

1. Elliptical - do the minutes and level that make sense for you. The goal is to get your heart rate into a good zone for at least five minutes. Do not push too hard, by getting into your max heart rate, here. (220-Your Age). You should be working hard and energized, not wrecked.
2. Walk. Recover the heart rate by walking at least ten minutes.
3. Rowing machine. Same rules as the elliptical. The rowing machine is a full workout in its own right. If you need to shorten your workout, skip the weights but not the row.
4. Walk again, at least ten minutes.
5. Plank
6. Abs work
7. Weights
8. Plank
9. Walk to cool down
10. Swim

End the whole thing with ten minutes in the hot tub.

Yes, I know it's a lengthy workout, but it's the best part of your day.

Do it.

Warriors do not have a monopoly on the weight room. And while there are many schools of thought about the best method for lifting, and the best equipment, what really matters is that you use weights (without injuring yourself), period. Small amounts of weight have an effect, and every day doesn't need to be a new personal record. In fact, I'm a big fan of a mildly difficult weight being used over and over and over.

Any warrior will tell you that repeated use over time is the one and only ticket to real strength. Yes, it's boring. No, you don't get buff in an hour. But we're here to craft a better life, and that's not a one-off.

The upside to this approach is that you don't have to over think it: find whatever method is likely to get you to do it (kettlebell, free weight, machines, toddler-lifts) and then do that, again and again and again. If you find yourself still bored after 50 reps, increase the weight a little - no engineering degree required, no act of heroics necessary - until that eighth rep is difficult. Then do that on a regular basis until you're still bored after 50 reps.

The gains are more at the foundation level, but will be undeniably evident in your physique. You'll look good and be able to lift groceries and toddlers with ease; you'll be able to walk longer and farther than before; you might even be able to move a bookcase or a couch by yourself.

No one is going to write ballads about your grocery-carrying prowess, I'm sad to say. But we here at NF know the dedication and life force that are crafted and honed. We will cheer you on and remind you that even when you feel like a wimp when you're only doing [whatever] at the gym, that you're still knocking it out of the park by being there.

Just do it.

You'll be amazed at where you are in a year.

Cardio versus Weights

Let's be real: cardio doesn't build shape. Weights do. And if you're working out for any reason, you have an ideal shape in mind. Weights are the ticket to get you there. Yes, processed food and sugar need to go. Yes, running and the elliptical shed calories super fast. But you won't get the body you are after unless and until you work for the shape.

Me? I want to look dead sexy from every angle, to stop traffic coming and going. And then I'm going to change my license plate to &BRAINS2.

Another early morning at the gym. Fifteen minutes at level six (up from level five) on the elliptical. Walked a quarter mile before pulling 100m on the rowing machine in six minutes -- my form is getting better and I'm extending back far enough that it is essentially working in 100 sit ups as well as the other awesomeness that is the rowing machine. Walked another quarter mile, then jogged a quarter mile, then hit the glute extension (12 reps each leg at 70 pounds), the inner and outer thigh machines (2 sets of 12 reps at 70 pounds each) and the back extension machine (24 reps at 70 pounds) and 16 inclined sit ups. I simply could not do more than 40 pounds on the tricep machine, so I set the weight at that and did twelve of them. After that, swimming a mile was a respite, and five minutes in the hot tub was golden.

At home, Vivian was a delight as we made breakfast and changed her into her uniform and went to school. I turned the stale bagels into slices and toasted them, and they are delicious, a perfect accompnaiment to some lemon ginger tea.

I'm starting to see definition in the arms and increased firmness in the abs. I can definitely feel the improvement in my back and core. The scale says I've hit 125, and I'm really ok with that. I can feel the weight finally, finally!! coming out of my face, even if only a little. I'm probably going to need new swim shorts by April, since the waist on the ones I have is getting a bit loose. I feel really positive about the way I look for the first time in a decade.

The biggest bonus is the way I feel, which is way better overall from a couple months ago. I definitely have more energy throughout the day, and feel less cranky in general, less discouraged. I am still an emotional wreck about things at times, I grant you, but for actual reasons and not because I didn't have enough energy to feel good. Peace is possible.

Oh, and I just found out about the FitBit Blaze that is coming in March. I totally need one, but that's not important right now.

In other news, today is day nine of not smoking.

Let the Rhythm Take You

This morning was cold, cold cold. Stupid cold. We shivered all the way to the gym.
Once there, the rhythm of this month took over: ten minutes on the elliptical, five minutes (1000m) rowing, glutes, sit ups, back extension; swim two miles in ten minutes; zone out in a meditative state for five minutes in the hot tub, remembering that the Universe loves me and wants me to be happy.

Eggs, cheddar, bacon and horseradish wrap afterwards, with hot tea and a new-to-me mug.

Simple Sunday

This morning we turned the dough into bagels, and wow, is it yummy. It's so good that we are considering ditching store-bought and making our own batch of 16 every week. Feel free to stop by for Sunday brunch around 9.

After bagels and rest time, we hit the gym. It's arms day for me, which means nearly an hour in the weights room after warm up on the elliptical. I am increasing, slowly, so it must be all to the good. Drank a litre of water during my weights hour, too.

Then I donned my new suit - board shorts for the win, ladies! - and hit the pool while Vivian splashed in the kiddie area. The hot tub at the end is ridiculously soothing. At home, we all devoured some more food - I had 3 eggs, a hamburger from last night, some Swiss cheese, mushrooms and a tomato. And cinnamon tea.

It's been over 24 hours since I've had a cup of coffee, and nearly three days since a cigarette.

An Evening Out

This afternoon after we picked up Vivian, we all went to the gym together. I did a record 13 minutes on the elliptical before hitting the track to run (yes, run. Me!) a quarter mile before doing inclined sit ups, back extension, glute machine and legs workout. Afterwards, we all went into the pool, and Vivian had a ball in the kids area. Dinner at home was ground beef with mushrooms, leeks, rice, garbanzo beans, and cheddar cheese. It was tasty and filling and super comfortable.

Today's life moments included paying on my college tuition, dropping a resume at an office, finding a couple other jobs to apply for (tomorrow), and sorting out the books, knitting supplies, and papers that were stacked in and around the study.

Life is good.

Again with the arms

This morning we rolled into the gym after a scant two hours of sleep. Arms, arms and more arms. Then back home to do Vivian's morning routine, and then back to the gym to finish up arms, swim six lengths and hit the hot tub for ten minutes.

I pushed the routine a bit, increasing weights or reps or both. Glute machine, inclined sit-ups and back extension continues, though I had to increase the weight on the glute and back machines. I guess I'm doing something right. Also, a whopping ten minutes on the elliptical.

Now, a nap before meeting and court.