fitness

Move Your Body

by Sally on March 5, 2013 · 29 comments

Exercise is recommended for everyone

Exercise.

Land sakes, it’s like a DIRTY WORD, isn’t it? There’s so much angst and anxiety, social tension and expectation piled into that one word that it hurts to even ponder it. Which is a real shame because, exercise? It’s really good for you. Yes, you. All of you. Pretty much without exception. In fact, I’m gonna go out on a limb here and use the S-word: To keep it in good, working condition for as long as possible, you should find ways to regularly move, groove, and exercise your physical form.

There are studies – oh, are there ever studies – that talk about how fat people can be fit and thin people can be less fit, and we can argue all day long about the finer points of those studies. But let’s not. Let’s instead focus on the fact that – aside from the physically fragile, infirm, and extremely elderly – exercise is recommended for everybody. That doctors, nutritionists, fitness instructors, wellness coaches, scientists, and experts of all stripes want EVERY SINGLE ONE OF US to incorporate regular movement into our lives. They don’t care how much or little we weigh, how old we are, what we do for a living, if we’re differently abled, pregnant, or woefully uncoordinated. They want us to exercise because it keeps our systems strong, keeps our bodies in good repair. There are no studies recommending sedentary life or advising the avoidance of exercise.

And those experts? They also don’t care if we’re new mothers, working multiple jobs, suffering from depression, facing new or difficult physical challenges, or any number of other factors that may make exercise seem even more difficult, daunting, and chore-like. They still point out that cardio is good for our hearts and lungs, and women are more likely to suffer from heart disease. They still remind us that weight training is especially important to women because we lose bone density with age. They may even gently suggest that regular exercise can help with mood and stress levels.

And here’s the thing: Exercise doesn’t have to mean three sweaty hours in a humanity-packed gym. Exercise doesn’t have to hack a giant chunk off of your already-scarce free time. Exercise doesn’t even have to be “exercise!” Think of it this way: Make sure you move your body – vigorously and enthusiastically – a couple of times each day. Forget exercise, just move. Take the stairs instead of the elevator or escalator. Park further from your destination and get a little walk in. Do some wall push-ups. Go out dancing on Saturday night instead of hitting a bar or restaurant. Bench press a toddler and watch her giggle with glee. Plank or do a few sit-ups during your favorite TV shows. Check these recommendations if you’re facing a physical challenge or healing from an injury. Exercise can be a burden, but movement can be easy and fun. It can! No, I’m serious, you guys. And besides all that, it’s a key component to long-term self-care.

How do YOU incorporate movement into your life? What’s your favorite way to move your body? I’d love to hear about some non-traditional exercise options!

Image courtesy ian

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Guest Post: LynnAnn Covell on Fitness Options

by Sally on September 4, 2012 · 17 comments

This post was inspired by an e-mail from reader Beth. She wrote:

I would love to hear about some resources for people who are trying to get physically fit, yet may have some circumstances which means they just can’t go “bust a move” like everyone else. I do a lot of yoga but need cardio badly, and walking doesn’t fit all that great into my schedule (or, currently, climate). I have knee tenderness and scoliosis (30% curve that starts at the base of my spine, so my lower back can be wonky). Everything I check out seems to be made for people who are younger and/or can do exercises I can’t do; you’re not really even given ways or examples to build up to something. I think this really hits at diversity and health–for people who really want to try to get healthy, it’s hard to find good resources unless you’re already really into it.

Since this is a question that I felt ill-qualified to tackle on my own, I enlisted the help of a pro. LynnAnn Covell is a senior fitness specialist at Green Mountain at Fox Run, and I worked with her during my visit there. She was SO FABULOUS at customizing exercises and workouts for those with physical challenges, while simultaneously reinforcing the idea that “your pace is THE pace,” and I knew she’d be the perfect person to tackle Beth’s question. Here’s her response:

* * * * *

Fitness Soul Search: Finding Your Cardio Match

It is an exciting and hopeful moment when you find a physical activity that works for you and your body. One that feels good. One that feels right. When you’ve decided after a period of being sedentary that you want to get moving again, you might need to try several things until something clicks and you want to keep doing it. But, the number of options when you have schedule or physical limitations can be … well … limited. So, you might need to get creative.

When time is getting between you and your fitness, one solution is to break down activities into shorter increments. At Green Mountain at Fox Run, one of our favorite quotes is, “Something is always better than nothing.” If your schedule prevents you from taking a one-hour class or going for a longer run or walk, think about breaking the activity down to, say, three times/day for 10 minutes each. It all counts!

Another solution when time is scarce is to incorporate more movement into your “everyday life.” No class or fancy equipment necessary. Take the stairs instead of the elevator. If you typically drive to the store, try walking. Instead of watching TV with the family after dinner, play a game of badminton instead. You can even find inventive ways to fit strength training into your daily routine – like at your desk or while you are on the phone.

When physical limitations are your primary concern, there are more cardio options than you might realize. First, the classes where you think you might have to “bust a move” and therefore might bust your knee, may be able to be modified for you. Let’s say you want to try Zumba®, but are afraid that it’s just going to be too much for your body. Talk to the instructor before class, let her know what you are dealing with, and ask if she can show you modifications for your knee, hip, shoulders, etc. If she can’t, then move on to another class or another instructor.

Also, consider new activities where there is much less impact on the joints, like swimming or aquatics. Or, how about using an exercise ball? Not only can it remove pressure from the knees, but it can also support the lower back. FitBALL® offers several beginner DVDs that you can try at home, including one I recommend for under-active adults. Of course, you should ask your physician before you try any new workout.

Lastly, don’t forget about online resources in your fitness soul search, where you can learn from others who found what worked for their bodies and their lives. Some of my favorites include Curvy Yoga and MizFit Online.

LynnAnn Covell is a senior fitness specialist at Green Mountain at Fox Run, a retreat helping women find health and their healthy weights since 1973. LynnAnn was named one of SpaFinder’s Spa Professionals of the Year in 2011 and 2010.

P.S. Since LynnAnn was too modest to mention it, I will. The Green Mountain blog, A Weight Lifted, often has tips, suggestions, and occasionally videos that can be helpful to those who face workout challenges.

Image via The Big C.

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Already Prettypoll: Olympic Athletes and Body Image

by Sally on August 6, 2012 · 54 comments

This topic was inspired by an e-mail from reader Natalie:

I would love to hear your take on the impact of the popularity of female Olympic athletes on body image. I personally find watching women in the Olympics empowering – there are so many different “ideal” Olympic body types, from swimmer to gymnast to distance runner to weight lifter, and they’re all beautiful and powerful and awe-inspiring. None of them look at all like the bodies of most models or actresses, and yet they are much more incredible than the bodies we are regularly told are “ideal.” I tend to feel badly about my own body after seeing too many images of models or actresses, but I feel the opposite while watching Olympic athletes. They are a reminder that beauty, power, and talent come in many forms, and make me appreciate my own, much less athletic body.

I will admit that traveling and work have interfered with my ability to catch more than a passing minute or two of the games myself, and certainly don’t feel qualified to speak on behalf of others. So I’d like to hand it over to you:

Does watching women compete in the Olympics impact your own body image? Positively? Negatively? A bit of both depending on the circumstances? Do you feel inspired to push yourself athletically? Intimidated to see how skilled these women have become? Happy to see bodies that fall outside the socially sanctioned ideal being praised?

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Guest Post: Nichole Kellerman’s Anywhere Workout

by Sally on July 29, 2012 · 9 comments

Today’s guest post comes from the amazing Nichole Kellerman, a dynamo of a fitness and lifestyle coach who teaches her clients to enjoy movement and love healthy food choices. Today, she’s going to share a 10-minute workout that can be done almost anywhere. Read on for the details.

* * * * *

Hey there. My name is Nichole Kellerman and I am here to give you some killer tips on how to keep your body in top notch condition so you can feel incredible ALL the time!

We all know that being healthy isn’t just about what you put in your mouth, right? It’s about many components; diet, exercise, sleep, stress management, emotional stability, spirituality, and the list goes on. It’s like a wheel: If a section is missing it won’t function properly.

Today, I am going to show you how to work two components of this wheel at the same time. This workout I made for you has many dynamic movements that incorporate multiple muscle groups and joints, helping to create a strong, fit, injury-free body! Plus I have added some positive affirmations to go along with each movement.

Here’s a printable PDF showing the steps. They’re also outlined below.

1. Side Lunge to Shoulder Press, Balance – “I am climbing to new levels”
- With one dumbbell (5-12 lbs) feet together, step out to the side reaching to the inside of the opposite foot.
- Step back to the starting position
- Press arm up overhead and kick moving leg in front of you, to balance

2. Back Lunge To Rotate – “I love my life”
- Start standing, with one weight, holding on both sides
- Lunge back (ideally 90 degrees at each knee)
- Arms out, rotate over the front leg
- Back to standing
- Alternate to the next leg

3. Deadlift To Row – “Out with the old, in with the new”
- Feet together, legs straight but knees NOT locked
- Both dumbbells in hands bend over, shoulders back, till you feel a stretch in the back of your leg
- Back up to standing, pull arms back, squeeze shoulder blades and repeat
- Advanced perform on one leg (one leg deadlift)

4. Plank With Triceps Kickback – “Create your own affirmation”
- On the floor, core tight, hips down
- Keep core tight (belly button to spine)
- Pull one are up, lock elbow into waist
- Kick arm straight squeezing tricep
- Switch arms

5. Cardio Dance Party
- Put on your favorite jam and DANCE!
- DO NOT SKIP THIS! It is vital for your health, happiness and heart.
- Let go, have fun, be silly, get out of your head and into you body
- *All out* go for it. Your body needs this.

You can do these exercises just about anywhere you can stash a set of dumbells. Just print and follow with these detailed pictures and descriptions. Rock it out! If you have any questions at all, feel free to contact me, I am here to help.

xo,
Nichole Kellerman

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Self Care, Mindful Eating, and the Green Mountain Way

by Sally on June 1, 2012 · 19 comments

UPDATE: This contest is now closed. However Green Mountain has extended the 20% discount through July 31. This gives you some time to consider if you want to (and can) invest in a stay there. Just call 1-800-448-8106 and mention that you heard about the discount here at Already Pretty if you decide you’d like to use the discount. (Not to be combined with any other offers.)

When I was in sixth grade, my then-boyfriend turned to me and said “Tom and all those guys say you’re really big, but it doesn’t matter to me.” And instead of hearing the part about his acceptance of me, all I heard was that people thought I was fat. This was absolutely news to me, as I’d never thought about my size, weight, or shape in any way before that moment. Never considered that other people were looking at me and judging me. It was an absolute revelation. And although I give him credit for trying to soften the blow and explain that he could care less, it still changed me. For the worse.

I don’t believe that single incident to be the sole source of my body image woes, but it set off some alarm bells and alerted me to ideas about body size and shape that I hadn’t previously pondered. And when I realized that I was bigger than my peers and that they knew it, I decided to change my body. And diets were all I could see.

So I started dieting around age 12, and continued on and off for around 16 years. And I lost some weight on a few of those diets, and gained most of it back over time. And I learned a little about nutrition and eating by implementing various diet plans, but I also learned about equating hunger and deprivation with accomplishment, about the anxiety produced by strict eating rules and the consequential rebellious eating, about dividing foods into “good” and “bad” categories. I dieted on and off for 16 years and I believe that it did me more harm than good.

So when the folks at Green Mountain at Fox Run contacted me about visiting their facility, I was intrigued. I’d first heard about Green Mountain via Medicinal Marzipan, a dedicated body image blogger and supporter of self-love for all bodies of all sizes. Mara’s endorsement meant a lot to me, so I did a bit of my own research, and agreed to visit.*

Green Mountain is an all-women’s health retreat in Vermont that takes a body-loving, non-diet approach to help women repair their relationships with food, their bodies, and themselves. They’ve been teaching the tenets of self love and mindful eating for more than 40 years and garnered a stellar reputation in the process. The program has nutrition and fitness components, but perhaps more importantly, the Green Mountain staff helps women end their struggles with eating and weight by working with them to identify issues around emotional and binge eating, change the self-defeating cycle of body hatred, and address stress management (one of the most important predictors of successful long-term health).

To me, that all sounded amazing but also a bit daunting. The first time I heard someone talk about having a “relationship with food,” I chuckled. People don’t have relationships with inanimate objects! Bah! Woo-woo nonsense! But over time I came to see that food and eating are among the most charged things that humans deal with on a daily basis. How we handle food and eating influences how we feel about our own judgment and self-control, how other people may view us, how our bodies function and feel, and what may happen to those bodies long-term. I don’t talk about food here on the blog because I just don’t know that much about it, and I’ll admit to being nervous about exploring my own relationship with food. I swore off diets almost seven years ago, but that doesn’t mean I’ve done much to understand my eating patterns. I don’t diet but I still struggle to eat healthy and feel satisfied, I still continually eat foods that don’t agree with me, and I still eat little during the week and loads on the weekends.

I learned so much at Green Mountain, and I want to share it all with you. But before I dig into some of the granular details, I want to share the most life-altering thing that I learned: Feeding your body is integral to self care. We eat for so many reasons. Food and eating are woven into our social structure and our emotional lives, which is marvelous and good. But if we lose sight of food as fuel, if we treat food as reward or punishment only, if we fail to provide our bodies with adequate and satisfying nourishment, we are missing a key piece of the self-care puzzle. How we feed ourselves impacts how we feel about ourselves.

The Green Mountain program is very focused on self care, and one of the first things I heard from Program Director Barbara Meyer, PhD, was that many women give away all their care-taking energy to others and reserve none for themselves. Over the course of my week there, nutritionists, fitness experts, psychologists, chefs, and staff all over the building drove home ideas of self care and nurturing. On the surface is food, eating, fitness, wellness, but underneath is body image, respect, and self care.

And what’s amazing is that they meet you right where you are. Exercise and fitness classes are all tailored to fit those with physical challenges, injuries, or specific needs. “Your pace is THE pace,” was a phrase I heard over and over again, and it helped participants feel valued, included, and motivated. Nutrition classes acknowledge that lifelong dieters already have loads of information about food, calories, fat, strategic eating, and related topics. But these classes offered eye-opening information about the importance of real satiety, of choosing whole foods over manufactured diet foods, of listening to what your body is asking for, of feeding yourself well. Body image and behavior classes delved into the seldom-asked questions surrounding eating: Why do we eat when we do? How do we make our food-related choices? What has years of functioning under the deprivation-based diet mentality done to our emotional cores? How can we be mindful when we do eat, and enjoy the experience to the fullest? Do we know what being hungry feels like? How else could we help ourselves feel supported, nourished, and whole?

No diet I’ve ever tried gave me this kind of insight.

Green Mountain will help any woman find her way to a healthier self. Weight loss, fitness, and related buzz words litter their website, and given the amount of activity engaged and (truly delicious) healthy food consumed, weight loss is a likely byproduct of a stay there. But having interviewed the owners and staff extensively, I can assure you that their main goal is to help the women who have come to Green Mountain feel better about themselves, to learn to care for and love their bodies regardless of size or shape. These folks know that focus on weight loss, scales, and numbers can often lead to impatience, disappointment, and even returning to cycles of bingeing and dieting. They want the women who have invested time, money, and trust in these retreats to leave their facility equipped with knowledge, renewed dedication to self care, and solid tools for healthy living outside the bubble of the Green Mountain world.

Now that I’ve waxed poetic for a billion words, allow me to tell you what a stay at Green Mountain is like. First off, it’s in Vermont. So, ya know, gorgeous.

The building is the same one they’ve used for the past 40 years, and the exterior looks a bit dated. But the rooms are clean, modern and lovely. This is what my room looked like:

Every week, participants get a schedule of classes and activities. The schedule is packed but varied, and during nearly all time slots you can choose between two possible options, frequently a nutrition or behavior class versus a physical activity class. All meals and snacks are included, and you are encouraged to eat only provided food in the group dining areas to increase mindfulness. The food portions are smaller than what you’d get at a typical restaurant, but bear in mind that most restaurants over-serve. The meals are tasty and satisfying, but healthy snacks are also available for nearly the entire day.

The first week of programming is designed to impart the basics of the Green Mountain philosophy: Healthy and sane nutrition, an understanding of the emotional and psychological reasons behind eating, and the fundamentals of do-able movement and fitness. You can opt out of any class at any time to sleep, hike in the beautiful surrounding woods, or meet one-on-one with professional staff for guidance or counseling. Although programming runs on a four-week cycle, you can opt to stay for as little as one week.

Which brings me to the unfortunate downside: Green Mountain is expensive. Especially if you’re considering a multi-week stay. There is a scholarship program and the Green Mountain blog is an amazing resource for those not inclined to visit, but funding a retreat on your own may be challenging. The cost covers meals, lodging, materials, intensive programming, and select one-on-one sessions with professional staff. For those who have struggled for ages and need an intensive, personal, carefully designed program that will help them heal from years of self-loathing, this program will feel worth the investment. All the participants I spoke with felt they’d spent wisely, and knew that what they learned about themselves during their time at Green Mountain would impact their lives forever.

That said, I am thrilled to have partnered with Green Mountain in two ways: The organization has very generously offered to give Already Pretty readers 20% off booking fees if you arrange for your retreat between now and June 30, 2012. Call 1-800-448-8106 and mention that you heard about the discount here at Already Pretty.

I am also excited to be partnering with Green Mountain to give away a week’s stay at the retreat center to one of you amazing readers. Please read the terms carefully before you consider entering. We are giving away:

  • A one-week stay in a private accommodation at Green Mountain at Fox Run.
  • Valid between now and July 1, 2013. (SEE UPDATE ABOVE.)
  • Approval of requested dates contingent upon availability.
  • Travel is NOT included. Please review this information about getting to Green Mountain. It is in a somewhat remote location.
  • This giveaway is open to all readers, including international, but again, you are responsible for your own travel costs.

In order to enter, you must:

  • Like Green Mountain on Facebook
  • Sign up for their e-newsletter (scroll to box at right that says “Sign up for our Weight, Women & Wellness newsletter”)
  • E-mail me. Tell me why you think you would benefit from a stay at Green Mountain and/or what excites you about this program. You must e-mail me to qualify. Comments on this post will not qualify you for entry.

I will select a winner at random on June 27 and notify the winner privately via e-mail.

Body image and self image crises can stem from infinite sources. But for anyone whose poor body image may be tied to eating and food, Green Mountain at Fox Run is a supportive, safe, loving environment in which to puzzle out and begin to work on those issues. I honestly can’t imagine a better program for those who struggle to feel good about eating, movement, and their own beautiful bodies.

I learned so much about my own behaviors, needs, and patterns during my week there and can say for certain that I’m changed forever. There’s no guilt or nagging as I move through my life post-retreat, no scolding voices in my head telling me what I can and cannot eat, do, and want. I feel enlightened and empowered, excited and well-equipped to think about my body, my eating habits, and my commitment to wellness in an entirely new way. This program is absolutely incredible, I’m honored to have had the chance to experience it. I encourage you to check it out if you feel like you might benefit from the Green Mountain way.

**Disclosure: Green Mountain at Fox Run funded my travel and stay at their facility. They did not pay me to write this post, and all opinions contained herein are entirely my own.

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Things I Think at the Gym

by Sally on May 31, 2012 · 37 comments

The first time I set foot in a gym – voluntarily anyway – was in June of 2000. I was 23 years old, and had never done any regular fitness activities or sports in my life. I felt awkward and out of place, spent loads of energy worrying about how I looked and how everyone else looked, and enjoyed my gym time approximately not at all.

After several years, a lot of figure fluctuations, and the launch of this blog, I began to relax a bit. I was less worried and more contemplative. I did a lot of thinking about body image and fitness, self-scrutiny and confidence as I observed my fellow gym-goers. But I still did a lot of comparison. More than I’d like to admit, in fact. And a fair amount of judging, too, especially about how workout clothing fit and who was wearing full makeup and how much abdomen was showing. I had calmed some of my self-criticism, but seemingly amped up the cattiness.

And now? Well, I still loathe the gym. I vastly prefer to be walking or biking or doing virtually anything exercise-y besides holing up in a moist, crowded building with a hundred of my neighbors. (And I swap in those activities as often as I can.) But MAN have my gym-based thought processes changed. I’ll admit to the occasional huff when I catch myself in the mirror, but everyone else? I literally look at them and think, “Yep, you’re awesome. You too. And you.”

Know why? Because very few people love the gym. Loads of people feel like they just don’t have time to work out. Ours is a rushed, anxious culture that seeks relaxation in sedentary activities. There are so many things that prevent most people from even getting to the gym, much less putting in a good workout, that I consider every single living being in my gym to be an absolute superstar. I’m elated that they’re there – the deeply tanned, the muscle-bound, the skinny, the fully-made-up, the fat, the old, the wee, the loud talkers, the equipment hogs, every last one of them makes me proud. I have actually come quite close to approaching perfect strangers to tell them how amazing they are. Luckily, I’ve stopped myself short with the realization that I’d come off as a total loon.

And I realize this sounds mighty rah-rah-goody-two-shoes, but it’s the honest truth. I have pledged to go to the gym four times per week, and EVERY TIME I waffle about going. It is a time suck, I am massively busy, and I hate it. OK, I don’t hate it, but I do not enjoy it and can easily think of a dozen activities I’d rather engage. I know that most humans feel the same way. (Emphasis on “most.”) And the ones who put all of that aside and haul ass to the gym anyway? Superstars. Every last one of them.

Of course, the gym won’t work for many people. In fact, exercise isn’t an option for some. Illness, injury, recovery, and countless other barriers can make strength training and cardio virtually impossible. And, naturally, caring for yourself in the best way possible takes precedence over forcing yourself to hit the gym.

But for those who are able yet reluctant, my hat’s off to you. If you are exercising, you are fabulous. If you are making time to lift weights, do cardio, stretch, run, sweat, you are brilliant. No matter how much you weigh now, or how much you wish you weighed, or how strong you are, or how strong you wish you were, if you are carving out time in your jam-packed life for fitness – be it inside a gym or outside – you rock. Because it is so easy to push aside the importance of movement, and it is so hard to stay motivated in the face of exhaustion and frustration and life. And if you’re moving, exercising, lifting, or grooving, you’re showing your body some truly fantastic love.

Image courtesy hotelcasavelas2. I only WISH that photo showed my actual gym.

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This Week I Love …

by Sally on February 3, 2012 · 37 comments

… lifting weights.

Yeah, this photo cracks me up, too. That is my very own 15-pound dumbell and I do occasionally lift weights at home, but I seldom feel compelled to put on full gym regalia to do so. And even less frequently choose to do so in my dining room. This was taken for a Lucy workout gear giveaway a few months back, and provides photographic proof that I do, in fact, lift. But it’s undeniably humorous. And wow, check out our mint plant going nuts in the background. Anyone need some mint?

Whoa. Tangent.

It’s the dead of winter and that means the Workout Doldrums have settled in. In Februarys past, I’ve slacked off on my weight routine, saying to myself, “Ah, screw it. I’ll worry about tone come spring when my muscles will actually be visible. Why bother right now?” But since I conned Karen into giving me some arm-toning tips, I’ve been much more engaged in my workout and I’ve actually stuck to my weights all winter.

And I’m SO GLAD. I adore biking (when I can do it), I’m loving my great winter walking experiment, and am pretty proud of my planking prowess. But there is something so satisfying about lifting weights. It feels amazing. It feels like I am, quite literally, warehousing personal power for later use. And my little routine involves 12 and 15 pound dumbells, a Bosu ball, and a yoga ball. No bench, no fussing with machines, simple but challenging. I have no fear of the man-populated weight room and can use or figure out any machine in my gym, but it has been really rewarding to cook up a custom weight routine and play with it to such great effect.

I might have mentioned this 900,000 times already, but allow me mention number 900,001: Weight lifting is a fantastic way for women to improve bone density. Even if you are running your little hiney off, adding some weight training to your routine is wise. Even if you’re at your ideal weight, doing a few bicep curls will help you down the line. This article pulls a few annoying tricks, but it’s written by a pro trainer and explains in no uncertain terms why lifting won’t cause you to bulk up like the Hulk. (We’ve got a Strong, Sexy & Stylish podcast on this very topic coming up soon!)

I’ve been lifting weights for more than 10 years, and plan to stop … hopefully never.

Do you lift? What’s your routine like? Ever worked with a trainer? If you’re unsure about weights for your own workout, what are your concerns? Questions? I can try to get Karen over here to answer any technical queries you may have!

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Guest Post: Personal Trainer Karen Kraus on Fitness for Women

by Sally on August 21, 2011 · 12 comments

Whenever I hang out with my friend Karen Kraus, we either end up planning to take over the world together, or planning to make the world a better place together. So, as you can imagine, I adore her. She’s smart and driven and compassionate and filled with joy. My kind of gal.

I’ve also worked with her as a personal trainer and she is understanding, intuitive, and patient. She helped me design a workout that focused on arm strength and accommodated my bad back, but also managed to include a bunch of exercises that work core, legs, and overall balance. It tires me out, but after about three weeks I’m already noticing a difference.

Her bio is pretty durned impressive, too. Karen is a former collegiate athlete and elite level cyclist. She currently stays active by practicing yoga, cross country skiing, trail running, cycling, strength training, and simply being outside. Right now, she’s working as a certified ACE personal trainer and licensed and nationally certified massage therapist, and come fall she’ll also be teaching personal training and massage at Saint Paul College. She is truly passionate about health and wellness, and knows that if exercise isn’t FUN, nobody’s gonna do it.

I asked Karen to write a bit about motivation, fitness, and mental blocks. Here’s what she had to share:

What Do You Think About When You Think About Exercise?

In some ways, exercise is like fashion. Some of us are natural style “experts,” while others dread the thought of going into a store. For me, nothing ever seems to fit and I have no idea what will look good on my body. It took me years to enter a clothing store without feeling judged by the employees as I walked in. Actually, I take that back: I still struggle with it. I keep saying to myself, “They’re here to help me. If I just walk out of the door, I will have to keep wearing these horrible clothes and I’ll never look on the outside how I feel on the inside; which is AWESOME!”

Fitness employees are the same way. We are here to help YOU! We want you to feel amazing about yourself. Working out and moving your body has so many benefits, but to me the most important thing you can possibly gain from working out is feeling good about yourself. Working out and moving your body allows you to take control and can give you amazing self-confidence and body-awareness. Maybe you are thinking, “I’m sure working out will make me feel better, but how in the world do I even get started? What if everyone in the gym, class, studio, or playing field stares at me as I walk past?” Well, keep on reading, sister, because I’ve got a few steps below to help you out.

Five Steps to Help You
Break Through Workout Barriers

1. Don’t Let Fear Get You Down

“Feel the fear and do it anyway. “
~ Susan Jeffers

All right, you are scared.What if you are the weakest in the class, or you don’t know how to work the treadmill? Even worse, what if everyone STARES at you? My advice: Put on a big smile, stand up straight, and be truthful with yourself. Maybe you don’t know how to use the equipment, maybe you are the weakest one in the class … but guess what, that is OK. Once you accept the fact that you are not a master at fitness and you realize everyone else was in the same boat as you at one point, you will be able to take the big leap into a healthier life.

2. It’s Gotta Be Fun

“Just play. Have fun. Enjoy the game.”
~ Michael Jordan

Nobody likes to do things that are not fun, so don’t. There are millions of different activities that will get you moving. Write down all the things you like to do – or might like to do – that involve moving, sweating, and getting stronger. Try them all and find your favorites. If you create a workout plan that is comprised of activities you absolutely dread doing, it will be incredibly hard to keep it up.

3. The Strong Guys Are Nice

“Success rests not only on ability, but on commitment, loyalty, and pride.”
~ Vince Lombardi

The scary guy down in the pit grunting and sweating with veins popping out of his muscled arms is NOT laughing at you. Crazily enough, it can be just the opposite. More often than not, if you find the courage to ask one of these guys or gals a question about lifting, they will bend over backwards to help you out. Weight lifters love nothing more than to talk about their bodies and show people “the best way” to do an exercise. Be selective in who you decide to walk up to. Watch them for a while. If they are talking and having fun, then ask away. If they have headphones on and are beating themselves up over the burger they had last night, steer clear … they could turn into a pit bull.

4. Make Time

“You will never ‘find’ time for anything. If you want time, you must make it.”
~ Charles Bruxton

If you want to do something, put it in writing. Scheduling your time efficiently is so important in today’s world, and our days are already jam-packed with other commitments. Pencil in your workouts and treat them like work meetings. Do not cancel them! Taking even 20 minutes out of your day to work out will be so very beneficial to you. I know this may sound crazy, but setting that alarm to get in a workout in BEFORE work is a smart idea. By 6 p.m. your brain can cook up many reasons why it would be better to go home instead of work out.

5. Seek Help

“Who exactly seeks out a coach? Winners who want even more out of life.”
~ via Chicago Tribune

If you think it’s going to be hard to do this on your own, find help. Using the buddy system can really increase accountability. Team up with a friend, find a group that is training for an event, or hire a personal trainer. There are fitness professionals everywhere that are more than happy to talk with you. If personal training seems expensive, try partner training, small group training, or a group fitness class.

Hopefully some of the ideas in this post will give you the courage, motivation, and excitement you need to get moving and embrace the world of movement and exercise. Try these five steps, put your workouts on a calendar, get your butt off your chair, and get moving!

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If you’re a local Twin Cities person and interested in working with Karen, check out her Revolution Bodyworks website or Facebook page!

Image via livestrong.com

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