If you’re in the Decatur, Georgia area you’ve driven by it a million times – you know that giant garage door marked with a glowing-hot “X”? And, if you’re like me, you’ve wondered exactly what goes on behind it.
I thought I might find something worth of an “X” rating (you know what I mean), and when I figured out this was the home of The Sweatbox Decatur, I was expecting just-another-workout-place.
Wrong, wrong, wrong, y’all.
Instead, what I found was The Sweatbox Decatur. It’s different from the moment you set foot in the (regular-size) door, which reminds you to check your excuses there.
Here are 5 of my favorite ways The Sweatbox is different – breaking barriers and shattering assumptions:
It looks different. Outside and inside, this is obviously a place you come to “do the work.” It has everything you need, and it’s still minimal. (See the first clip below, at 0:07.)
It’s creative. How many ways can you think of to use a milk crate, a two-by-four, or a PVC pipe in your workout? The Sweatbox will show you. (See first clip, at 2:21.)
You’re not in it alone. Sure, you’ll get the space you need when you’re in your “zone,” but the trainers are keeping a close eye on you. And the other clients are part of your team – no one gets left behind here. (See the second clip below, at 3:14.)
It’s for EVERYbody. You don’t have to be an Ironman already to work out here – but you might be one after, and you’ll probably train with a few. The Sweatbox trainers are experts in adapting exercise to work for everyone from beginners to elite athletes. They’re going to push you TO your limit, but never past it into the danger zone. (Second clip, 3:01.)
It’s rowdy. These people laugh a damn lot! Observing a group workout was more like watching a bunch of friends get together where there just happened to be giant tires and iron weights. It was nothing like a typical class at Gym-O-Rama . (See first clip, at 2:14.)
Here are 5 things you can learn from these reels – even if you’re outside Atlanta and can’t make it to The Sweatbox:
You don’t need a gym to work out. (See the second clip, at 0:37.)
You can get past your fear – and turn it into confidence instead. (See second clip, at 2:43.)
Exercise does as much to tone up your mental state as it does for your outer body. (See second clip, at 2:19.)
Working out with someone more experienced doesn’t have to make you feel bad. It can be motivating to notice they have to stop and catch their breath sometimes, too! (Second clip, 1:00.) And working out WITH your trainer is a whole new dynamic that can help you get to your own next level. (Second clip, 3:50.)
It should be FUN! You might hate it while you’re doing it, but you should be able to look back and know you enjoyed it. Muhammad Ali once said “I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’” (See both clips, all.)
It’s no secret that I’m big on goals. I’m a superhuge fangirl of GOALS. I truly believe that if you don’t create them, set them out in some tangible fashion, and then work them — they’re not going to happen.
(This post will be short and sweet because I’m working hard on several of these and other goals right now!)
To practice what I preach, I’m setting out my training goals here for you all to see. I’m hoping for some encouragement and friendly accountability….but I won’t be shocked to get some resistance, some disbelief, and some indifference. That’s ok. They’re still mine, and they’re still going to happen.
I haven’t posted here in a couple of weeks. It’s partly intentional (trying to step back, take a break and enjoy Thanksgiving with the family) and partly not-so-much (running out of time when higher-priority work got in the way). I saw a wonderful quote the other day that said, basically, “Every moment is another chance to start again.”
So! Here I am, starting again. See — practicing what I preach! That’s a good thing, right?
Naturally, all this got me thinking of the various times and ways we all start over after a lapse in anything — and also naturally, my mind went straight to exercise.
It is painfully, dangerously easy to make excuses to ourselves when we’ve been out of the workout routine for a few — a few days or weeks or months or even years (yeah, mommies, I’m looking at you!). We say to ourselves or anyone who will listen, “I haven’t worked out in X number of days/weeks/whatever — I can’t go back now.”
How crazy is that? Imagine talking to a young child this way.
“Oh, sorry kiddo — you made an extra line on that capital ‘E’. Better stop learning to write now because you just can’t go back after that.”
“Nope, don’t do it. Don’t you dare sit down at that piano again after not practicing for a whole week. Just quit now — there’s no use in trying again.”
(Of course I’m going to show you how — no worries!)
You CAN go back, and you must — for your sake, for the kids’ sake, for Pete’s sake. I know Pete, and he’d do the same for you.
The key to going back is patience. It’s not my strong suit and I don’t expect it to be yours, but it’s critical. Start small and amaze yourself with the great big gains you will make in only a short time. Here’s a sample, designed for an average exerciser who had been doing pretty typical cardio and weight workouts.* You’ll need a stopwatch (check your phone for a timer — mine has one in the clock function) and a set of light or medium handweights.
Warm Up – 5-15 minutes
Arm swings, hamstring curls, jumping jacks, high cross-kicks, torso rotations (go 15+ minutes if you’re really feeling tight, 5-ish if you’re spry)
Alternate Drills – 8-30+ minutes
Do each exercise for 1 minute:
Alternate-Leg Lunges, stepping forward
Imaginary Jump Rope
Switch-Lunges (start small – even go back to Alternate-Leg Lunges if needed)
Push-Ups (try starting in full pushup position – you can always put your knees down when you must)
Jumping Jacks
Dumbbell Rows in Chair Squat
Mountain Climbers
Upright Rows in Plie Position
Cool Down – 5-15 minutes
Wide-leg stretches, #4 stretch (make your legs into a ’4′ shape), standing hamstring stretch, calf stretch, overhead reaches straight up and to each side. Finish with several rounds of inhale-arms-up / exhale-arms-down.
Progression: begin with just one round of the Alternate Drills (that’s 8 minutes — you can do this.). As you begin to feel better, faster, stronger, aim for 2 rounds, then 3. By that point, you’re likely ready to resume whatever workout you had done in the past.
WHEW!
In the immortal words of Jon Bon Jovi, “who says you can’t go home”? You did it! A great workout in just 8 (or more) minutes — not bad.
So here’s my challenge (you knew it was coming):
Go and DO this, then come back and tell me what you thought and how you felt.
OR, if that’s just a little much now, tell me what it is that you’re hitting “reset” on and how you’ll manage that process.
GO!
*Always clear it with your healthcare provider first, before starting or resuming any routine. The lawyers make me say that, but it really is a good rule of thumb, especially if you’ve been out of it for a really long time or if anything has changed (like having a baby) since your last workout.
As the holidays and the end of the year draw closer, I’m in a retrospective mood. I woke up this morning thinking of how much I’ve learned over the past year, including the friends and resources that have taught me so much. So, in the spirit of gratitude and sharing, I’m sharing a few of them with you!
Blogging has been a topic of serious investigation over the year. I’ve done my best to put out good information that you can use readily to get yourself and loved ones healthier (how are you liking it so far?) — and I’ve also been reading a lot of them, learning a ton myself.
This list is NOT comprehensive — there are so many others out there doing good work to kick potatoes off the couch, so many others I admire and could go crazy-fan-girl on. But this is a start, and it’s a good one — if you pick up some information from even one of these smart women, you’ll be on a good track for 2013 and beyond.
And without further ado, here they are, in no particular order:
NicholeKellerman.com Nichole runs Successful Weight Loss School and her blog makes me laugh every time I read it. She often tosses in videos that offer very practical and empowering tips and advice.
Kim F. at Keep It Moving Fitness Kim is excellent at giving video how-tos on her blog. There’s a wealth of good information here, which she delivers in a way that feels like a good friend is talking right to you.
Emmanuelle Lambert Hers is a unique take on business and life, both in the yoga state of mind. Just read it – especially if you run a business. You’ll see what I mean, and you’ll love it.
Cafe Physique Amber O’Neal’s straight-talking, practical advice had me at “hello.” The page has a clean look & feel, like taking a deep, cleansing breath with a nice, gentle stretch.
Restore Healing Pamela LaBelle has compiled an impressive array of partners and resources in holistic health. She’s based in the Twin Cities, but don’t let that fool you — her blog is for YOU, right now, right wherever you are.
Oh Baby! Fitness No list of my favorites would be complete without Oh Baby! Fitness. Sure, I’m partial to them because I was one of the first intructors to work with Clare — and that also gives me the inside scoop on their expertise. That’s why I can tell you without reservation that they’re, hands-down, the best authority on pre- and post-natal exercise. The blog serves up no-nonsense, real-life information for moms.
Intuitive Body This one is near and dear to my heart because the founder, Lisa, is so in touch with the ways women beat themselves up over body image, and the damage we can do with food and carelessness toward our own bodies. I’m also completely honored and excited and starstruck to be among the members of her November 2012 Wise Woman Council. (Take a look at each month’s Council — I promise you will find something and someone you connect with in each different set.)
Kristine Rudolph - Exploring Wellness And speaking of smart moms, you’re going to love Kristine. Her blog is a treasure trove of well-thought out, sensible information on being truly well (not just fit or healthy or in good shape, but well). She’s passionate, and her writing could have a broad appeal — but to me, it feels like she really understands the life of a mom as the health and wellness leader of the family.
So, pick one of these really fine blogs — or pick several! Head on over to them, take a little tour, leave a little comment love. Maybe check them out on Facebook and the like. Really, go ahead. I’ll wait.
Now that you’re back, what did you think? What are your favorite health and fitness blogs?
My birthday is this week, and I am here with a message:
Age is just a number.
Oh, I can see the eyes rolling and hear the “sure it is, but you don’t understand” groans of disbelief. I know you think you’re different and the trite cliches don’t apply to you. But guess what? They don’t become trite cliches by being untrue. Think of the others you know by heart:
“All work and no play makes Jack a dull boy (or Jill a dull girl).”
“An apple a day keeps the doctor away.”
“An ounce of prevention is worth a pound of cure.”
“A stitch in time saves nine.”
“Attitude determines altitude.”
“Birds of a feather flock together.”
I could go on, but you get the idea. Are any of the above untrue? You can probably think of a million examples that illustrate how they ARE true, and it’s the same with “age is just a number.”
But it’s still here, it’s still moving, and it’s the only one I have.
Yours is the only one you have — so are you going to let it languish in the easy chair, while you’re busy making up excuses about why you can’t get up and moving? Or would you rather accept what is and maybe even make a change for the better? Every step counts — I promise. Oh, there’s another one of those cliches. But seriously — try and prove me wrong on that!
Sorry, guys — I was really trying to take it easy on the soapbox today. I’ve been preaching at you a lot lately and it stems from my massive gratitude for being here, for being healthy, and for the chance every day (every moment!) to make new and better choices.
Here’s my challenge to you today: be grateful for another chance, and then use it. Pay it forward by getting someone else in on the action with you.
…And just for accountability’s sake, let us know in your comments below how you’re doing!
There are a million (or more!) ways to lose weight and gain better health. Every individual in the world can have his or her own personalized way of doing it. There’s no single system or shake or pill or gadget or exercise or diet that will work for everyone — there’s no “magic bullet.”*
But there IS one and only one way to stay at the exact level of fitness you feel today: do nothing.
And by the way, if you’re looking to lower your fitness level a notch or two, doing nothing will work for that, too.
If you’re going to change, you must MAKE a change. You have to do something.
So start where you are. Shuffle the deck and pick a proverbial card — doesn’t matter which one.
And just for accountability’s sake, drop us a line below to let us know what action you’re taking. We’ll hold you to it (in the friendliest way, of course)!
* (This might sound contradictory to one one of my previous posts, but if you read that one, you’ll see that it isn’t.)
This week, I’m excited and grateful to give you a guest spot from one of my favorite organizations, Fitbound. Based in the D.C. area, the coaches at Fitbound use sports, yoga, music/dance, and other activities to create fun and healthy opportunities for kids to move. It’s an incredible program, and I’m so excited that they’re working hard to spread it nationwide.
“I am sweating! …. Yes, you are!”
Maybe the 3 greatest words a coach can hear when running fitness or sports programs for little kids. ‘I am sweating’. You hope they mean it in a positive way, but you know how we will react regardless. ”Yeah you are,” followed by a “that means you are doing great! The minute kids realize that sweating isn’t bad is the day they realize that sitting on the couch and playing video games isn’t the only answer to the search for fun. Ok maybe not at 4 or 5 years old, but at least they won’t feel nervous when that first drop on sweat comes down their face.
When kids get positive reinforcement that they are doing a great job and becoming fit and healthy in the process, “sweating the little things” will no longer matter.
When we, as adults, workout, the idea is to burn calories, increase our endurance, or just stay fit and healthy, and we will, of course, break a sweat. So when did the concept of sweating become a negative connotation for kids. When did “Coach, I’m sweating, I have to stop,” become the end of the workout. Here’s our response, “Hey, little [one], now that you’re sweating we are going to play even more.”
Sweating is a good thing, and when we show kids that, then they will be more apt to want to not only work harder but want to sweat (like us). They will mirror our every move. If we are sitting on the couch with a bag of potato chips and a soda, then it’s quite obvious why sweating has a negative connotation. But if we go for a run, come back and pronounce to our kids, “I had a great workout, look at how much I’m sweating,” kids are going to want to sweat as well.
Share with us and our readers your thoughts on how to get your children to sweat or workout.
Or, if you don’t have kids, what messages do you remember from your childhood about sweating or exercising?
You know by now that one of my favorite things is to break down fitness into bite-size chunks that make sense in an average daily life. So much of what’s out there is way too complicated, or far too faddish, or just plain wackadoo. “Average life” is busy enough — throw a family into the mix, and things can sometimes get way too hectic to count grams of carbs or anything else.
So, here are 8 fast, simple ways to begin today getting healthier on the inside and hotter on the outside! Don’t feel you have to tackle all 8 at once — try adding just one a week to your usual routine.
Start now, and within 3 weeks, you’ll realize significant changes in your health and well-being.
These are in no particular order — feel free to pick and choose. Consider starting with either the easiest (if you have a tough time getting started on things) or the hardest (if your challenge is sticking with a new habit).
Fill 2/3 of each meal plate with vegetables and/or fruits — I’m talking about the real, unprocessed stuff y’all. Applesauce and broccoli Rice-A-Roni don’t count.
Eat as many different colors (of real food, not dyes) as you can each day. Keep track of your ‘rainbow’ with markers in a calendar.
Reserve meat as a condiment or side item, and shift it out of the “main event” spotlight. When you’re ready, skip meat altogether at some meals.
Obviously, this could be a much longer list — there are all kinds of other ideas that can improve your health. I’m suggesting these are some of the highest-impact, simplest ways to add healthy habits to your daily life without taking out much else.
What do you think?
Which one will you choose first?
Which would you most likely suggest to a loved one?
Maybe it’s just me, but autumn seems to be the season of 5k’s, at least in the Southeast. And I read recently that September is the new January — a time to revisit goals and go at them again with renewed vigor.
I’m all for that!
Let’s jump right in, with a plan for learning (or RE-learning) how to run. First up: hire a coach like Sherry Oswalt at DivasRun, if you can. There are lots of do-it-yourself resources as well — places like Coolrunning‘s Couch to 5k Plan or Active.com have well-written plans. Don’t be afraid of going it alone — as the Bioenergetics and Human Performance Research Group at the University of Exeter in England recently learned, you CAN teach yourself to run and improve on your own. The New York Times wrote a great article about it here.
My advice* is to start small with interval training, and work up.
That can be something as simple as going for a run with a friend — or as high-tech as joining the online community at cMEcompete. Support is a key factor in continuing any workout program, so make sure you include others.
Speaking of including others, how about those kiddos? Get the whole family in on the action, for lots of reasons. It’s good for them! It’s good for you! It sets a great example for lifelong health! Kids can start just about the same way you do — try playing age-appropriate games in a Tabata format. Preschoolers can jump FAST for 20 seconds and rest for 10….can you keep up? Grade schoolers can sprint like crazy for 20-on and 10-off….can you beat them?
So, tell me: what are your fitness goals — is running included? How will you start?
*Who am I to give advice? Good question. I’m a double ACE-certified fitness professional (Group Exercise and Lifestyle-Weight Management Coaching) with 20+ years of experience. I’m a self-taught runner — started around age 34, after many years of thinking that I “couldn’t” run because my feet splayed out duck-style from so many years of ballet. And, just because I can’t get enough of this stuff, I’m specialty-certified in Muscle Management, Holistic Fitness, Perinatal Fitness, Golf Conditioning, Sports Nutrition, and soon to be certified in Youth Fitness.
(Phew! Yeah, I’m a bit of a fitness freak. I’m ok with that.)
Today’s post is an exciting guest entry from Amber O’Neal, the founder of Café Physique — a 100% mobile personal training service in Atlanta. They offer in-home training (yoga, Pilates, personal training — you name it!), nutrition counseling, and corporate wellness using certified and experienced instructors. The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. Specializing in yoga instruction, prenatal workouts, online nutrition programs, fitness boot camps, partner personal training, and private Pilates sessions, Café Physique is the perfect solution. To see their schedule and claim your discounted sessions, enter “Café Physique” in the Studio field at www.clickaclass.com.
In addition to the outstanding workout plan below, Café Physique has generously offered ClickAClass readers a FREE meal planner plus a bonus — just click here, and scroll down a bit to the block on the right column.
You know there’s no magic exercise that’s going to miraculously transform your body in an instant – at least you should know that. But even if you’re not trying to cut corners and you really do plan to put in the hard work, you’d at least like some solid direction on how to get the biggest bang for your buck, right? So which is better for weight loss – cardio or weights? This is a question we get asked all the time, and our answer never changes.
Drumroll here, please….
You need to do both. Were you hoping for a different answer? Don’t worry, you’re not alone, but ideally, you want a combo of moderate to vigorous aerobic exercise and moderate-intensity strength training. The cardio will burn more calories – 10 to 12 per minute for running or cycling, compared to 8 to 10 calories a minute lifting weights. And even if you’re not running, cardio still usually beats out weights when it comes to calories burned because it’s a steady-state activity while most strength routines incorporate many recovery breaks.
Don’t toss your weights to the side just yet though. It can still hold its own. Strength training will increase muscle mass and help rev your metabolism. For every 3 pounds of muscle you build, you’ll burn an extra 120 calories a day while you’re just relaxing because muscle takes more energy to sustain. In other words, cardio fights today’s battle while weights develop a strategy for winning the war. And don’t worry – fitting both into your routine is not as hard as it may seem.
To combine cardio and strength training, you can either build in dedicated weights days and cardio days, or you can combine weights and cardio on the same day, several days a week. Get a minimum of 2.5 hours per week of moderate-intensity aerobic activity, or a minimum of 1.5 hours per week of vigorous-intensity aerobic activity, or a combination of the two. That could mean a brisk walk for 30 minutes a day, five days a week; a high-intensity spinning class one day for 45 minutes, plus a half hour jog another day; or some other combination of moderate and vigorous activity. Doubling the amount of activity (5 hours moderate- or 2-1/2 hours vigorous-intensity aerobic activity) provides even more health benefits. Adults should also aim to do muscle-strengthening activities at least two days a week. Here are 2 sample workouts that will get the job done:
Workout #1
Day 1 – Cardio (45 min)
Day 2 – Weights (45 min) – Total body
Day 3 – Cardio (30 min)
Day 4 – Cardio (45 min)
Day 5 – Weights (45 min) – Total body
Day 6 – Cardio (30 min)
Workout #2
Day 1 – Cardio (45 min)
Day 2 – Cardio (25 min), Weights (35 min) – Upper body
Day 3 – Cardio (45 min)
Day 4 – Cardio (25 min), Weights (35 min) – Lower body
Day 5 – Cardio (45 min)
Day 6 – Cardio (25 min), Weights (35 min) – Total body
Keep in mind that these are just examples; the possibilities are endless. It’s not just one workout that matters but the cumulative effect of your total physical activity across the entire week that gets the job done, and working with a personal trainer is a great way to ensure you get a well-rounded workout every time.
Justice consists not in being neutral between right and wrong, but in finding out the right and upholding it, wherever found, against the wrong.
- Theodore Roosevelt
