The Final Rep, Issue 3: What Exercise Can Teach Us About Resiliency
It's all about getting back on our feet.
I first started teaching fitness classes back in 2017 at Uplift Studios, a women-only gym in New York that I adored. The first format I learned and taught, called Power, followed a high-intensity interval training structure. You bust your butt for 30 to 45 seconds, then rest before you repeat that sequence. It featured lots of burpees, squat jumps, and all the moves you probably love to hate. The trainer who taught me the format, Kat Ellis, now an instructor at Obé, an online platform, told me about one teaching tactic that makes great instructors stand out from others: They point out the “why” of each exercise (or group of exercises) in the workout and how it applies to everyday life. For example, the exercise known as skaters betters your side-to-side movement and balance, which will help you dodge tourists on the streets of New York. (I swear all of the Uplift coaches used this as an example mid-class, always with a laugh from the instructor... rarely the class attendees.) Another example, for shoulder presses, you’re gaining upper body strength to lift an object above your head, as you would when placing a suitcase in an airplane’s overhead bin (remember when that was a regular occurrence?).
Kat also talked about resiliency—how our job as instructors is to help class goers rebound from a tough set. So, when those broad jumps and explosive lunges would burn out the legs, or people would need a minute to catch their breath, I’d remind them that it’s more than OK to take a break, the key is coming back with more power when you’re ready. I’ve thought about how workouts help reinforce resiliency ever since.
I’ve realized that when I get back out on the road for a run after the one before went horribly, or when I pick a set of weights back up after the last round left my arms all Jello-like, I’m testing that ability to recover and restart. Sure, running, lifting, jumping, all the fitness things, seem more approachable to overcome than say, a heavy emotional setback. But returning to any starting line requires flexing the resiliency muscle, one that gets stronger with each repetition, no matter the exact exercise.
The concept of resiliency seems extra relevant these days. Thinking about how we’re going to recuperate from 2020's major changes in our day-to-day lives, the election (really, no matter the result), the loss we’ve suffered on a global level this year, and on a personal level too, it’s difficult to pinpoint our exact trajectory. And hey, it’s very likely that bouncing back from 2020 simply means springing into a new direction. Any way you look at it, though, the rest of this year and the next will require getting back out there day after day and putting one foot in front of the other, just as we do each time we slip into our sneakers for some exercise.
Anyone who knows me, knows I love a good rom-com movie. Ask me if I’ve seen a specific one and my answer is probably yes and yes, I do accept that challenge. This week, I caught Life Itself on Amazon Prime. (I don’t know if I 100% recommend it, because there’s so much heartbreak that I’m not sure anyone needs right now, but that’s beside the point.) I mention it because of this quote that I found memorable and extremely fitting for this week’s issue: “Life brings you to your knees—it brings you lower than you think you can go. But if you stand back up and move forward, if you go just a little further, you will always find love.” Keep that in mind for life, but also for your next run or workout. It just might give you the nudge you need to push through The Final Rep. And I bet you’ll find a little more love for your body come the finish.
A few other people’s words about workouts I’ve read (and loved) recently:
1. Read all about Paralympic athlete, Tatyana McFadden, who first appeared at the Games in 2004, in Women’s Running, “There’s No Hill Tatyana McFadden Can’t Climb.” Her story of resiliency and disproving people who doubted her strikes an empowering note. She also shares the journeys of other Paralympic athletes in the Netflix documentary, Rising Phoenix, which she also produced.
2. If you’ve ever read about the benefits of ice-cold plunges, then you probably also read about Wim Hof, a 60something man who has long touted ice-y dips and specific breathing techniques for improving mental and physical health. You can read all about the intriguing practice (and man), in Susan Casey’s story “How Iceman Wim Hof Uncovered the Secrets to Our Health,” in Outside.
3. Last year, Sebastian Modak spent every week traveling the globe as the New York Time’s 52 Places Traveler. This year? Not quite as adventurous. But he writes about how his bike has taken him outside the city and through the Catskills in “I Traveled to 52 Places. Then I Discovered N.Y. on My Bike.” Sometimes discovering new lands close to home can prove just as fulfilling as a trip abroad.
The latest updates on the fitness industry:
· Athleta (which gets another shout later in this issue) is getting a lot of love from its parent company, Gap Inc. The company plans to open 100 new Athleta stores in the next three years, despite closing Gap and Banana Republic locations. Plus, the female-forward brand will focus on expanding its girls’ line and adding more sizing for all women.
· I have been covering Reebok and Adidas gear for years yet somehow did not know that the latter owns the former. But apparently, they’re looking to sell. Fun facts all around.
Here’s one form cue that always resonates with clients…
These words tend to work for individuals I train as an ah-ha moment for feeling stronger in a move or activating the right muscles. In a lunge, forward or backward, think about squeezing your inner thighs together as you lower down, knees bending 90 degrees. Drive through the front heel and big toe to stand back up. Make sure the chest stays tall, too.
One move to add to your exercise routine…
Superwoman with a lat pull. Because we likely all need to counteract that hunched-over desk posture, this one works the entire back of your body, but especially your upper half. Lie on your stomach, arms and legs extended. Hold a mini band with both hands straight out in front of you (or do it without the band, if you don’t have one). Keeping your gaze toward the ground, lift the arms, chest, and legs off the floor. Hold, then pull the band toward your chest, bringing the elbows down by your sides to engage the lats. Extend the arms back out, then lower back down. Repeat.
For a full workout, try…
Back for another Nike Training Club suggestion, because they’re free and who doesn’t love that price. In the spirit of resiliency, I suggest Kirsty Godso’s “Speed & Strength Smash.” This woman’s workouts are INTENSE! She leads you through a move she calls “hot sauce burpees,” and they are exactly what they sound like—burpees with an extra dash of heat. Take a break when you need it throughout, just make sure you get back to finish the sweat (as all resilient exercisers do).
The gear I’m loving to get me out the door…
Welcome to long-sleeve weather! Whether I’m running or biking outside or need an extra layer indoors, I almost always grab Athleta’s speedlight top (big fan of the brand over here!). The material is super soft and seamless, so it never rubs in weird places and feels seriously good against the skin even when you get extra sweaty. It also has thumb holes and even better, grippies on the bottom so it never rides up even as you move fast. It’s perfect for outdoor running and indoor yoga alike.
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