I can't

 

Just move.

I've talked to several people about lifting and they immediately tell me that "they can't."  "No I can't, I have a bad back; and if I'm on my feet too long my knee gives out."  Quite the predicament eh?  What you have before you is a vicious cycle.  You can't work out because you don't work out.  You have a hard time moving about because you have a lack of muscle.  Lack of muscle makes it very difficult to move comfortably; it also puts a huge strain on your joints.  When there is strain on your joints with no muscle, bad things happen to your body. 

I remember a conversation when I ever so gently tried to introduce just the idea of a bit of movement to a non moving person.  "What if, you just..."  I started to ask and was quickly stopped "I can't."  I tried again "maybe if you only..." I gently continued.  No, "I can't."  So I stopped, it was getting no where.  I so badly wanted to help but when someone does not want help, you cannot help. 

Muscle atrophy is when muscles waste away. The main reason for muscle wasting is a lack of physical activity.

When you don't move, you lose muscle; which makes it difficult to move.  Many people in this predicament fail to look at the big picture; where it all started.  The lack of movement starts it; then you might have weight gain which makes it even harder to move.  The cycle begins and picks up momentum the longer you are sedentary.  So ya gotta move.  Of course that first step is tough; and it should be a very small and slow one;  but you should take it.  You can get yourself out of the vicious cycle by simply stepping out.  Picture a circle, picture you going round and round, but not moving; until one day you stick a foot out of the circle and end it then and there. 

The less you move, the harder it is to move; and it gets harder the older we get.  As we age the more muscle we lose; so we must keep moving and moving well to simply retain our muscle.  If you want to be strong you must lift, pull, hoist and push to promote growth.  Moving will make you strong; which will make it easier to move.  I hate that our society has a pill for everything.  If you have a lack of muscle and hurt when you move, there's a pill for that.  How about a steroid injection?  That'll fix everything, right?  Wrong.  If you continue to not move; you will continue to have problems.  The only thing that will help you to feel better when you move, is moving.  You can continue to take the pills and shots but it is only masking the problem, no muscle. 

What is the obstacle?

Love'n it. 

What is the obstacle?  The road block?  The hurdle?  What is the reason you have not started to lift or workout yet?  I'd really like to know, because I often wonder what my own was.  I know that I did not like the gym that we were members of for a very long time.  Then there was the rut thing; I got stuck in a rut and found it difficult to get out.  Once we joined a different gym and I took that first step back into the gym and lifting; it took no time to climb out of my rut and back into the weight room.  I love lifting, I always have.  But I was stuck in a non lifting, non workout phase for a long time.  

There can be many different obstacles that keep you from exercising, lifting and eating properly.  Figuring it all out may or may not be a possibility.  So, you just need to forget why and do.  Take that first step and get to it.  The beginning can be tough; it can be all too easy to come up with excuses as to why you cannot workout or go to the gym.  My method of just getting it done was to get dressed for the gym.  Like a robot I would get my gym clothes out and put them on.  Already dressed, I was going.  

Once I got back to it, it felt great.  The next step in the progression was results; once I got some of those, I felt even greater.  The stronger I got the more I enjoyed going to the gym.  Then I started to drop some weight which is a huge motivation to do more.  Much like a snowball effect; taking that first step can be like the first snowflake.  

Making a change is a step by step process; and I truly believe that it must be a way of life change.  That means no pills, no frozen diet dinners; changing how you move and eat for your life, the rest of your life.  The changes that never seem to work on the instant and/or easy changes.  Take that first baby step to your success for life.  See you in the gym.  

Working out away

After workout tree hugging.  

I love working out in new gyms; but even better is working out, but not in a gym.  This past weekend I was in OR with my hubby.  We hit the 24 hour Fitness which is a huge version of what I am use to on Saturday. 

                  This was the second apparatus I climbed, the first was larger and more like a spider web.

 On Sunday we opted to skip the gym and go for a walk. We came across a rope climb apparatus there, so of course I had to climb it.  After just a few minutes I realized what a great workout you could have on the ropes. Not only was it a great workout but it was very different from what I typical do in the gym and fun.  

So, I'm go to scout out the local parks in my area and see if I can find some ropes to play on.  Just as a side note, I will be bringing my workout gloves next time.  Ropes are hard on the hands. 

Just because you are away does not mean that you need to miss out on your workouts.  Even if you can't find a great gym; there is always something around to play around on and get a workout in.  

The journey to healthy living

           This pathway leads to a vineyard.  ;)  Have a great day.

The road to healthy living can be a long and winding one.  My own journey has had many ups and downs to get to where I am now.  Life has a way of putting obstacles in our path; challenges that we must overcome or deal with before reaching our own personal goal.  This is what life is all about; goals, day to day challenges and the constant quest for happiness.   Being happy is very important but happiness does not only come at the accomplishment of monumental goals.  Happiness should be in the here and now.  Easy to say, right?  Everyone struggles with what makes them happy; but it really comes down to the little things.  Feeling good should make you happy. 

Do you feel good?  Setting out on the road to live a healthy life is just the beginning.  There will be naysayers along the way; people who think that your dedication to yourself is foolish.  Many people who have not yet stepped onto the healthy living path may be the ones who are negative about your journey.  Just smile and keep on your path; your goal is your own, no one else's.  Each and every person has a life path in front of them; which road they take is entirely a personal choice.   As we make our way down the pathway of life there will be twists and turns; obstacles that stand in our way and challenge us.  Easy and difficult decisions will need to be made as you forge ahead.  Give up or continue?

Your journey is all about you.  Taking care of you is important.  Without taking care of you; you cannot take care of others.  Eating well and exercising allows you to do things that you want to do.  You do not want to be that person who can't.  If you can't then you are missing out on your personal journey.  It is like a giant boulder has been set in your pathway that needs to be either blasted or pushed off to clear your way.  Sometimes that first step onto a different path may seem like a huge one.  The concept can be monumental but the step is just one small step in the right direction. 

Yesterday I was given a question as to what is more important; eating healthy or working out?  I believe that it is healthy eating.  If we do not fuel our body properly; then we cannot expect our body to perform for us.  The culmination of the two is when we truly set out to live a healthy lifestyle.   Throughout our journey there will be many distractions, intermissions and changes.  What path you follow is all up to you; are you on the pathway to healthy living?   

The work in WORK OUT

My exertion face.  

Work - exertion or effort to produce or accomplish something.  

Out - to a state of exhaustion, extinction or depletion.

Okay, lets talk about the 'work' in work out.  Working out does not mean to simply go to the gym; lots of people go to the gym and don't work out.  Others go to the gym and actually go through the motions but don't realistically 'work' in so far as the definition of work goes.  They are moving, they even look like they think that they are working out but there is no actual 'work' going on.  Sadly, this is just a waste of time.  Okay, they are moving which is better than not moving; but they could actually be getting results which they are not going to get with no exertion. 

Result based work outs require exertion.  This means that you must push your body to do things that do not come easily.  If you can easily bend from side to side then it is doing nothing as far as getting you into shape.  Maybe if you do it all day long it might; but if you want to see and/or feel results you must exert yourself.  That does not mean that you need to lift crazy amounts of weights or do outrageous numbers of repetitions.  It means that you need to push your body passed it's mushy comfy zone.  

If you want to become stronger; then you must lift something that requires exertion.  Not a bucket load of exertion to start out; just enough so that you have a bit of a challenge.  The stronger you get the harder you can push, exert.  Building strength should be done in baby steps; otherwise you can end up hurting yourself which defeats the purpose of working out entirely.  

I really hate to see people wasting their time at the gym; when all it would take is a little bit of work for them to feel and see some results.  With just a little push in the work department you will feel stronger.  Feeling strong is an amazing thing.  Things that use to be heavy are no longer; things you couldn't do before, now you can.  Just push a little; there must be some 'work' in your work out.  Otherwise you're just wasting your time; don't waste your time, get strong.  

Crossfit women

National post photo and article.

Camille Leblanc-Bazinet: Fittest Woman on Earth and Winner of CrossFit Games 2014

article on Women Fitness

I watched the summary of the 2014 Reebok Crossfit games last night.  Wow, those women are impressive.  The first thing I noticed when I turned the show on was that there were no skinny girls in the mix.  Not one looked like a man and when the camera captured them before, after or in between competing; they all looked extremely fit, nothing like when they were in the heat of the challenge.  During the competition they were rippling muscle.  The women who one the whole thing is pictured above, pretty gorgeous right?  And she lifts weights and much more.

These girls are strong, dedicated, driven and focused.  This sport is a far cry from the glamour 'Miss' pageants that we see on television.  Getting to the level of the Crossfit games takes dedication beyond what most of us are willing to put out.  I sat on the couch considering what it would take to get there as they contestants were challenged with double Grace, 60 clean and jerks with 95 lbs.   The determination was incredible as they lifted through exhaustion to complete the challenge. 

The winner of the games was Camille Leblanc-Bazinet of Quebec, Canada.  An article linked below the image is all about her path to winning.  Watching these games gives new meaning to "go get it." 
Of course this competition takes it to the next level but it is most definitely inspirational.  It is surely better than the 'stop eating' and look pretty image that many things put on women.   

All in the family - part #2 MY MOM

My Mom and Dad April 2014

Photo taken by Bonnie Forman

The head of the family, my Mom;  (Dad, you know that Mom is the true boss) strong in every way and an inspiration, my inspiration.  She is a very hands on, can do anything type of Mom; and as such I am the same way.  We are not the type of girls who stand aside while the men do the lifting.  Nope, we are right there in the middle of it all.  I am very like my Mother and proud of it .  We are both very competitive which makes great motivation for lifting.  Just tell us that we can't do something; then stand back.  Staying strong, healthy and vibrant takes work; but it is worth every trip to the gym, hike through the woods or kayak across the lake.  I am 52 years old; my Mom is amazing.  

I just found out a couple of weeks ago that my Mom use to do pull ups in the basement when I was a teenager.  My twin brother had a whole weight set up including  a pull up bar.  The topic came up as I explained how I am working on a pull up.  Very cool.  

My amazing Mom.  

I am Sherri's Mom - Barbara Malmberg

What does weight training mean to me?  INDEPENDENCE!!  By being strong and flexible, I am able to do the things I enjoy, and take care of my home and garden.  I have always exercised - aerobics, yoga, free weights.  About 15 years ago I added strength training.  I enjoy the challenge of the weights.  For me, it isn't about building huge muscles, but it is about staying strong and healthy for as long as I can.  Also having strong muscles helps to protect my joints. Three or four work-outs a week work wonders.

Oh yes, indulge.

Indulge time, and worth every calorie.  Butter cake at South of Nick's.

Oh yes, indulge; then get back to clean eating and hit the gym.  I am a big believer of indulging.  Of course, indulging in moderation.  So yesterday we were out for a bite; we had a margarita an appetizer and then split this heavenly cake.  I have to admit that I rarely order dessert; as a longtime baker myself, I'm really picky.  If I am going to splurge; it had better be worth the calories, which most restaurant desserts are not.  This butter cake was most definitely worth every single calorie.

I have tried very hard not to succumb to the whole "omg I ate cake" guilt trip; that we can give ourselves.  I really think that if you allow yourself something yummy and splurge worthy then just eat it; enjoy it, and move on.  Don't get wrapped up in the "I'm not eating anything for two days," after a splurge.  Life is all about enjoyment; and if part of that enjoyment means eating a delectable piece of cake; well then that is part of it all. right?  

Deprive yourself of an occasional piece of cake, cookies, piece of chocolate or spoonful of Nutella and you are going to find it harder to stay on track.  I find it easier to stay on track; eating clean and hitting the gym when I do allow myself a goodie or two.  I do not like eating empty calories so if I'm going to eat something that is carb or sugar filled it has to be really, really good.  Why bother eating it if it isn't fuel for your body or........ pleasure inducing? 

Of course you cannot eat these things all the time; it simply isn't good for you.  Your body needs nutrient dense foods to perform at it's best and for you to feel your best.  Plus, when you do indulge in a sweet and/or carb filled goodie; it is all the better when eaten in moderation.  It is most definitely more of a treat when rationed.  So go ahead, eat your cake and enjoy it.  Life is too short to never eat that piece of cake. 

I'm in a good place; a way of life.

I'm in a good workout place; the zone where not working out isn't a great thing.  Working out is just part of life; we must come to terms with it because it is not a do it now and forget about it later thing.  I like a break now and again, we all need it; but I find that I have to tell myself "not today," my body needs a rest.  Resting is as important as working out.  I have reached the "way of life," point and I love it.  I have not been here in a very long time; the last "way of life" as far as working out goes for me, was back in my late teens, early 20s.  If feels great to be back.  

When you first start back at working out it can feel like the biggest challenge set before you.  Getting up off the couch, out of bed or away from the table to work out is a mind game in the beginning.  You feel like you are being punished somehow; why me, why do I have to work out?  It's too hard, I don't want to do it.  Working out is a gift; oh sure I know what you;re thinking, "some gift."  Just think about it, you get to grab the reins and control your body destiny.  Getting in shape is most definitely work; but the results are a healthier you.

Once you start to feel the benefits of working out; things start to change in your head.  What use to be a "poor me" moment turns into the "go me," stage.  I have a zone that I enter into when I step into the gym.  I try to ignore my surroundings to the best of my ability and do my stuff, work on me.   Your time at the gym is your 'you time.'  It is all about you and no one else.  Whether you choose to get there is entirely up to you.  What you choose to do once you are there is all up to you.  It is all about you.  

Feel good about working out.  You are taking care of the only body that you will ever have.  It is yours to do with what you will.  You can leave it there sitting on the sofa or you can get it up and make it strong.  Your body, your choice.