Dead Bugs!

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Me engaged in a dead bug hollow hold with RBG to give me strength

Dear Reader:

Let me just warn you! Be afraid; be very afraid of the “dead bug!” Never heard of it? It’s an anti-extension core stability exercise. When you perform it, you look like a bug lying on its back, legs in the air, dead. This explains its strange name. But, believe me, you’re not feeling dead; if you’re doing it correctly, you’re feeling pain!

Sit-ups and crunches were once the preferred way to get tighter abs and a slimmer waistline. But, today exercises like dead bugs and planks are growing in popularity, because they call on your muscles to work together without placing any strain on your lower back. They’re easy to perform, too. You simply assume a position (the correct one) and then hold it and hold it and hold it while time seems to stand still!

My time…my bug time is 20 seconds! My plank record stands at two minutes. Yes! You read that correctly! We’re talking seconds and minutes. Does not sound impressive, right?! Here are my impressive numbers:

  • 230 pounds on the leg press
  • 70-90 pounds (depending on life’s circumstances) on the mid-row
  • 60 pounds on the lat pull-down
  • 125 pounds using the hex bar for deadlifts

Let me just say, I’m strong! And, getting smarter, too. After nearly a year of personal training, I’ve learned that when my trainer throws down a yoga mat and asks me to drop to the floor, it’s going to be tough! “Simple” moves that require you to engage your entire body, toes to fingertips, are much scarier than any weight machine or any bug, dead or alive!

Give it a go using my personal trainer, Jonathan’s notes:

“The dead bug is one of those movements where it’s up to the lifter to make it difficult. You can go through the motion without engaging the core very much, or it can be one of the most challenging anti-extension drills in your library. So make sure you’re staying tight throughout the movement, and do not let the spine hyperextend or the pelvis anteriorly rotate.  A neutral spine and pelvis is preferred by a lot of professionals, but I’ve found that, for most of my clients, a flattened lumbar spine is most beneficial.  Hollow holds and dead bugs can help you appreciate what it  really means to own full body tension that can be used during challenging lifts like deadlifts and sqauts.”

I could add that all of it helps prepare one for moving day! First, I vote on the 6th. Then, I move on the 7th! Give me strength!

Michele

Dark Room, Disco Ball, Loud Music!

 

SPINNING, ANYONE?!
SPINNING, ANYONE?!

 

Dear Reader:

It’s not what you think…that was the setting for my morning spin class! It was fun! I’m visiting my daughter in her college town down south and this is a class she enjoys. The only thing better than making a commitment to strength and fitness is doing it with the support of the most important people in my life. We sat there, side by side, sweating it out for 45 minutes.

The instructor was a fabulously fit mature woman who yelled throughout, “Isn’t this a great way to start the day? Ready? Well, ready? If not now …when? We’re taking a ride through the hills. Increase tension! Are you uncomfortable yet?! Get uncomfortable!”

When I began working out, I also began reading about working out. One of my favorite quotes came from Jillian Michaels:  You’ve got to get comfortable being uncomfortable.” It’s a phrase that’s become my mantra. I turn it over in my mind all the time and it keeps me moving. So, it was great to hear her singing the same tune as me!

My trainer, Jonathan, is a bit less vocal than this woman. He generally tells me the exercises in the set and the count and leaves me to it, unless I need a correction to my form. (I do not need that very often, as I am fastidious about form!) He will occasionally throw in a “PUSH” or  “PULL” and that usually elicits a slightly nasty look from me and sometimes a response: “I AM pushing or pulling!” He’ll sometimes say “looking good,” which is nice to hear. But, what I really love to hear is “You’re getting stronger!” I absolutely beam…I know it…when I hear those words!

As we descended the “last hill” in our morning ride and class came to an end, we were left with the following thoughts: “Feel proud of yourself. You chose to begin the day in a healthy way. And…NOW, DON’T GO OUT AND GRAB A SNICKER’S BAR!!!”

I hadn’t planned on a candy bar, but I will enjoy a glass of local wine with my dinner tonight. Cheers to health, well-being and my daughter, of course!

Michele

 

One foot (ouch!) in Front of the Other (ouch!)

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Dear Reader:

This is the third day in a row that I’ve spent on the couch! Despite my recent Lazy Post, this is not like me.

Last week on November 8, I tried to forget what happened last year on the same day. But, it was time to acknowledge that I’d coped with a difficult year by agreeing to a second glass of wine and a decadent dessert a few too many times! And, I have 5 pounds to show for it. I am somewhat comforted by the fact that I am in good company as both Stephen Colbert and Barbara Streisand have both blamed their weight gain on the POTUS.

Anniversaries can bring about reflection, and it came to me that we’ve (most likely) got another three years of this administration to suffer through. I may be able to accept a five-pound weight gain, but I’m not about to accept a twenty pound gain. So, I decided it was time to re-commit myself to my exercise routine …and to stop buying ice cream.

Next day,  I hit the gym. I hit the stair-climber; that was a mistake. I overdid it and spent Tuesday on the couch icing my overworked, arthritic left knee.

During my down-time, I took the opportunity to finally call the personal trainer my friend recommended many months ago. My goal is to improve myself, after all, not incapacitate myself!

“Don’t worry,” he assured me, “there are many things we can do without further straining your knee. I’ll meet you at the gym tomorrow.”

Next day, I woke feeling exhilarated with the Rocky theme song playing in my mind.  My knee was better after my day of rest and ice and elevation. I felt lighter and healthier, as a result, of simply making the right decision. I’d see the trainer in the afternoon and resolve to do better.

I began the day with a few errands and it was in the parking lot at the grocery store that I tripped and came crashing down. Hard. I had twisted my right ankle and scraped my left knee. I was lucky my husband was there to pick me up and get me home.  We applied an ice pack and I called the personal trainer to reschedule. And so I spent another day on the couch.

When I woke this morning, there were no theme songs playing in my mind. I knew I’d be spending the day on the couch…again. The dogs were happy enough, though. They spent the day draped all over me.

As they say though…one day at a time! And, one foot (ouch!) in front of the other (ouch)! I’ll let you know how it goes at the gym next week.

Michele 

This is Why You Need at Least Two Friends

Dear Reader:

Yesterday I had a bit of a meltdown. Tears and everything. That doesn’t happen often …especially over something trivial.

I had coffee with a friend and the tears were a delayed reaction to her, well-intentioned I’m sure, comments. I was complaining about the 5 pounds I’ve packed on since I started setting up my blog three months ago, and she had this to say:

You could do better. Look at how well you’ve done with your blog!”

I was coming to the same conclusion on my own, but I wasn’t quite ready to have someone agree. You see I have a really hard time with balance. I’m a 110% kind of girl and I’ve been focused on improving my computer skills and writing blog posts. I haven’t seen the inside of the gym since I started this creative project. (Unfortunately, the pink shed is not big enough for a stationary bike!)

Exercise is something I love to hate, unlike my friend. She is one of those people who live to move, and she was reminding me that I should at least move to live a better, healthier life.

It just happened that another friend sent a text to me in the middle of coffee inviting me to lunch. She may have regretted asking when I showed up at the brink of tears.

“How could I just let myself go?” I sputtered while trying to maintain my composure.

“What? I couldn’t tell you gained weight. Just get back to your spin classes; it’s fine,” she said. And then, “We are having wine, right?”

We ate salads and drank a glass of wine and then because it wasn’t quite time for her to pick up her girls from school, she ordered us cappuccino and a peanut butter cookie to share.

“These things are delicious and gluten-free,” she enthused. I smiled and thoroughly enjoyed my half of the cookie.

I will always be an “eat, drink and be merry” kind of person. I am Italian, after all. And, it will never be my ambition to return to my very thin younger self, but I do feel better when I regularly exercise. And, perhaps most importantly, exercise allows me to eat more and drink more and merry more!

As I suffered through spin this morning, I felt grateful for both of my friends…the one who kicked me in the butt and the one who hugged me.

Thanks Kristin and Courtney.

Love,

Michele

P.S. Both of these women are 15+ years younger than me!