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!
Lynn doesn’t like it when I tell her that she inspires me. But, it simply must be said. I want to be like Lynn when I grow up! She’s opinionated, talented and strong. She supports other women who endeavor to be their best while offering a master class in how to age gracefully.
I like to think I’m following in her footsteps, as she began training with Jonathan at about the same age as I did. She’s now 80 years old and living life to its fullest.
“I pay Jon instead of doctors,” she says with a smile.
Three days a week she works out alongside men and women of all ages. All younger than her. Somewhat irrelevant in Lynn’s case. She cheers me on as I sweat and sing aloud on the arc. And, reads along as I chronicle my existence on the page, referring to me as Zone’s “wordsmith.”When I took a few days off from my cardio schedule, for a couple of weeks in a row, I had a note on my Facebook page from Lynn. Seems she misses me when I’m not there!
She’s the woman who tells other women, “You’re looking good!”
When she’s not in the gym, Lynn can be found in her home studio. She’s an accomplished artist whose work, depending on the subject matter, captures my heart or my imagination or both.
The works of Lynn Lupetti
I believe it’s a perfectly natural thing for people of all ages to look for role models. I did not have a close relationship with my mother and, consciously or unconsciously, I’ve always looked to fill my life with older women that I’d like to emulate. It’s nice to be reminded, through another’s example, that life is a gift and it should be treated as such.
Cheers to my friend, Lynn! Cheers to strong women of all ages.
Since beginning my Journey to Strong last November, I’ve had so many women tell me that I’m an “inspiration.” I have certainly appreciated the support, but I’ve found it difficult to fully embrace the idea that I’ve inspired others to become fitter or stronger.
But, my friend Kristin’s daughter, Julia, gave me an amazing gift that I will forever treasure. She tapped me on the shoulder, halfway through dinner last night, and whispered in my ear.
“I saw you lifting weights on Instagram. I’m strong, too!”
I was filled with emotion. Sometimes it takes a child to remind us that:
we don’t need to be anything more than who we are to inspire others
it’s important to share the small and large victories present in everyday life
social media can be a force for good
AND, our daughters are watching!
Dear readers, venture out and do what you do best…and then share it!
You’ve read his name and seen a few stills of Jonathan on my site, but I thought you’d like to see him in action. Isn’t he amazing?! Yes! The answer is yes!
Let me take this opportunity to tell you a little about my trainer. As you can see, he has aced his own journey to strong. He’s been a trainer for nearly thirty years and I could dazzle you with his resume. But, to those of you who are lucky enough to live on the Monterey Peninsula, you know I wholeheartedly recommend him. Just do it…join the waiting list at Zone Fitness and be forever grateful that you did.
I could rant and rave, but to put it quite simply: Jonathan has changed my life! At 58 years old, I know that there won’t be many people who I can say that about when the end rolls round.
I’ve approached my fitness journey as I approach everything in life: as a scholar. So, I’ve read a lot and brought a ridiculous number of questions with me to my sessions. Jonathan has taken the time to educate me and this has made it possible for me to fully embrace the process.
I am leaner and stronger as a result of my sessions with him. I recently ran into an old friend that I hadn’t seen for nearly a year. She took a step away from me after giving me a hug and just looked at me. What came out of her mouth next was quite direct …and really fun!
“What happened? I mean, it’s good…but, really,” she asked.
I know that my appearance has changed and that’s nice, but it’s truly so much more than looking a bit better. I’ve gained a new level of confidence that transcends what I do in the gym to encompass every area of my life. And, I truly understand the concept of a mind/body connection. My body now asks me to move and I hear it. I respond to its need for motion, and, as a result, I feel better.
So, I just told my curious friend that “Jonathan happened!” That explains it all.
Last week I learned to do a back squat. This was a new move for me and on the first try I lost my balance in the set-up and nearly knocked over my trainer! But three sets in, I had it down perfectly. I was impressed. Ninety-five pounds up….ninety five pounds down…I’m looking good in that mirror.
Did I say I was impressed with myself?! Nine months in and I’m amazed at what a 58-year-old woman can do when she sets her mind to it.
I’ve always considered myself to be an emotionally strong woman; now I’m physically strong, too. Let me just say that’s an amazing combination.
So, I flunked swimming lessons. That was over fifty years ago before the evolution of the positive parenting style. I couldn’t imagine that happening today….oh, I hope not. It probably would have been best if my mom had re-enrolled me after my initial failure. But, she never did and so I really can not say that I know how to swim.
But, nowadays I’m game for just about any activity my daughter suggests that will help us meet our fitness goals. And, so it was that I came to find myself enrolled in a water aerobics class taught by Mike, a twenty-something personal trainer, at the Cal Poly University campus swimming pool.
It really isn’t necessary to know how to swim to get a good work-out in the water. We used kick-boards and aquatic dumbbells and the wonderful resistance provided by the water. It was a tough work-out, but different from my regular cardio in one interesting way. I was often out of breath; I’m quite familiar with that sensation nowadays. But, I wasn’t hot and I wasn’t dripping sweat as I usually am. It felt as though my mind kept checking in with my body to try to figure out what was going on. Seems I’ve gotten used to sweating!
Today was so much fun, though, that I just might find the courage to re-enroll in swimming lessons. I didn’t know that I could enjoy a pool without a cabana boy and fruity cocktails as much as I did!
It’s not what you think…that was the setting for my morning spin class! It was fun! I’m visiting my daughter at Cal Poly San Luis Obispo 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!
Imagine that you are a seventy-five year old woman who is regularly complimented on your obvious physical fitness and alluring shape by women decades younger than you! Imagine that you are a grandmother who can beat her fourteen year old grandson in a plank off…planks require great strength…planks are painfully difficult! Imagine that you inspire other women of all ages who walk through the door of Zone Fitness!
No imagination required…meet my friend Cindy. By a happy scheduling accident, one of my training days coincides with one of her training days. She was there on my first day of training and I was immediately in awe of her. I watched her push and pull and lift and press. I saw a mature woman in fantastic shape and I was inspired. I want to look like that, move like that, feel like that…I thought.
“I wouldn’t want to tangle with you!” I said after training alongside Cindy for a couple of weeks. “You are magnificently strong! I’d love to hear about your fitness journey.”
Cindy was happy to share her story with me. She remembers the moment, when at the age of 60, she realized that she was afraid to run. She was walking along one day when the thought came to her …it felt so good to run when I was young. That was her light-bulb moment and it yielded a thirty pound weight loss and a commitment to fitness that has endured for years. If you do the math, hate math, that’s about 1,500 training sessions. That happens when you focus and fall in love with fitness.
As she likes to say, “I never regret a training session!”
I must say that I agree with Cindy. We also believe that our old-out-of-shape selves would be completely shocked if someone told us that someday we’d look forward to spending time in the gym.
Cindy is one of several incredible women who train with Jonathan Hoskins. I’ll be sharing their stories with you in the weeks to come. I’m sure they will impress and, more importantly, motivate you as they do me.
Perhaps I’ve been a bit irritating up to this point?! Here she goes again you may be thinking : fitness is fun; fitness is empowering; fitness is a must! That’s been the truth of my experience, though, and I believe in keeping it real. So let me just say that I had my first WTF (please don’t make me spell these things out) moment this weekend. It was bound to happen.
Remember that happy photo of me at the pool wrapped in the towel? My lovely mood lasted until I got home and looked at the picture my husband had snapped of me in my bikini. My thighs are dimply…that’s the truth. And, it’s clear there’s another five pounds that needs to come off my midriff. It’s not fair, I thought, I’ve worked so hard for the past eight months! But, the simple truth is: I FEEL BETTER THAN I LOOK!
It didn’t take me long to accept that realization, though. I reflected on my first day at Zone Fitness when Jonathan asked me about my goals. “Firm thighs” were nowhere on the list. I’d taken a fall that had scared me straight. I came to get strong so that I wouldn’t stumble through old age! I didn’t even have a numeric weight loss goal. I just signed on the dotted line and fully committed myself to the journey.
I’ve seen amazing results in only eight months, but Jonathan was honest from the beginning.
“It’s going to take a year and a half to get there,” he told me.
“Nope, only a year,” I countered.
We’ll see. My weight seems to have plateaued, but my strength continues to grow. It’s really such a crazy thing to imagine that I could get up off the ground, hobble into Zone Fitness and eight months later, at 58 years old, have a bikini body. But, something seems to happen when you spend four days a week in a gym working out in an intense fashion. The thinking goes something like this: I feel like an athlete, so I should look like one!
I’ll continue to train for all the right reasons. Working out …
boosts my mood
improves the quality of my sleep
lowers my dementia and cancer risk
strengthens my bones
gives me energy and confidence
makes me feel proud and accomplished
And, I have NOT fallen since I started
On Monday morning, I happily returned to my routine following the holiday break. I’d adjusted my attitude and it felt good to be back at it! I’ll let you know (hell, I’ll probably shout it from the rooftop) if I ever get lean, toned thighs. But, I’m not focusing on that. I’m keeping my original “why” first and foremost in my mind. Here’s my mantra: Get strong, stay strong, enjoy the journey!