The Final Rep, Issue 15: The Tough Stuff is Temporary
There’s nothing like a difficult set to set the mind straight.
You can do hard things.
I’ve heard this phrase a lot recently—from my therapist, on my friend Meg’s fitness bio page, during Jess Sims’ Peloton full-body strength class. It sticks with me every time, and not because I don’t think I can do hard things. I know I can. But when things get ~really~ hard—like, idk, when the negative vibes of 2020 spill right on into 2021—it’s tough to remember that I will get through it.
That’s the nice thing I keep telling myself (and anyone who reads this newsletter) about a tough workout, though, or even just a super tough set within a relatively easy workout: It gives you a micro-dosed lesson on just how strong you are and that you can, indeed, handle hard things. Difficult workouts also serve as a great reminder that a tough stretch is only temporary, and as long as you keep moving forward, you’ll get to the finish. Even better, when you push through the hard work, you come out the other side even stronger. (Just look at all the life lessons fitness dishes up!!)
Sims said something else I loved during her class: that taking a modification isn’t a sign of weakness but a sign of strength. (Or as Sims would say, “no ego, amigo!”—a phrase I might have to steal and will prob say way too often now.) Learning what your body needs, and then adjusting to meet those needs, takes courage. Making those adjustments will also 100% still get you where you need to go, even if that means moving a little slower.
I certainly have trouble pulling back from fitness when I need to, like when my knee acts up and clearly needs some rest, especially from running. It takes a personal pep talk to skip whatever workout I had on my schedule and take a rest day instead. But Sims’ words remind me that pulling back will only serve me better in the long run (pun very intended!).
Unlike earlier in my at-home workout life when I’d follow my own programming, I’ve been taking a lot of instructor-led classes recently. It helps when my motivation wanes or when I’m sleeping in way too late and need something to get me up earlier. But what I’ve especially loved about taking classes with so many different instructors lately is that they always offer these little sound bites of info that I replay in my head post-workout, throughout the day, and for days after.
This week, as life feels a little difficult or I’m having trouble slowing down and modifying my schedule, I’ll hear those trainers’ words in my ear, telling me I can do hard things. And that it’s also OK to take a break. That’s how we persevere.
A few other people’s words about wellness I’ve read (and loved) recently:
A shelter for domestic violence victims in Texas had to shut down because of power outages and flooding, forcing those staying at the shelter to relocate. Read about how this has heartbreakingly affected the women and children who have already dealt with major trauma at home, plus how you can help, in Marie Claire’s “They Fled Domestic Violence in a Pandemic. Then Came the Winter Storm.” A direct link to donate to the Genesis Shelter right here, too.
It’s National Eating Disorders Awareness Week and to honor that, Instagram partnered with the National Eating Disorders Association (NEDA) to promote content that aims to boost users’ body image. Read about the initiative in Shape’s “How Instagram is Supporting People with Eating Disorders and Body Image Issues,” then check out #allbodieswelcome and the three IG influencers involved, Kendra Austin, James Rose, and Mik Zazon.
I’m having a serious case of wanderlust, so lately I’ve been reading about awesome places to travel and stay, courtesy of Outside. Check out entire lodges you can rent out across the U.S. (some relatively affordable, others not so much); unique ways to experience national parks (like by dog sled and hot air balloon); and because the Grand Canyon is number-one on my list of national parks I want to visit, peep these 11 amazing Airbnb rentals near the Arizona landmark.
The latest updates on the fitness industry:
Beachbody—the makers of workout programs like P90X, Insanity, and 21 Day Fix—merged with MYX Fitness (the at-home exercise bike) and Forest Road Acquisition Corp, and they’re going public, too.
Big news in fitness and outdoor media: Pocket Outdoor Media (Yoga Journal, Women’s Running, Backpacker, to name of few of their brands), purchased Outside magazine, as well as Outside TV, Gaia GPS, Peloton Magazine, and athleteReg. They also rebranded as Outside.
Under Armour just launched their newest high-performance running shoe, the UA Flow Velociti Wind, which will officially be available on March 3. I just went for a little dash in these this morning and they definitely feel like a good race shoe—super light and speedy!
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. Next time you do a push-up, keep your neck neutral and avoid dropping your head to the floor as you lower. Looking just past your fingertips will create a neutral spine at the neck—maintain that position as you drop down and press back up. (Take a video as you do a push-up, too. You might be surprised that you’re reaching your head toward the floor as you go.)
One move to add to your exercise routine…
Renegade Row + T Rotation. Strengthen your back and stabilize your entire core with this one exercise. Start in a plank position, each hand gripping a dumbbell, making sure your body is in a straight diagonal line from shoulders to hips to heels. Place feet a little wider than hip-width apart. Pull the right dumbbell to your right rib cage for a row, keeping hips steady and square to the floor. Lower the weight back down to the floor. Then, pull the dumbbell back up toward your torso and simultaneously pivot your heels toward the floor as you rotate to the right, stacking your shoulders and hips. Press the weight straight up to form a T. Lower the weight back to your shoulder, then to the floor, returning to a plank position. Repeat the row and T raise on the left side and continue alternating.
For a full workout, try…
JABs by Gina! If you need to get some aggression out but also get in a great sweat, these workouts are for you (and most require zero equipment). I tried the full-body (strength-based) and combos x abs (more shadowboxing) classes and loved them both. The instructors also brought positive, upbeat energy! You can get one week of unlimited classes for $25, which is a pretty good deal, too. One caveat: if you’re new or have any injuries, the instructors didn’t intro themselves or ask about modification needs, so if you like having options, it might not be the best choice for you.
The gear I’m loving to get me out the door…
I spent months (not an exaggeration) testing out winter running shoes—those that stand up to wetness and slippery, snowy conditions. And the story is now live on Insider.com! Check out the list of my favorite picks, plus why I love them. Beware: Once you run in a pair of these, you won’t want to go back to regular road shoes (sans extra traction and water resistance), because they just feel so much less stable in the snow or rain. Also, not to brag, but I got pretty darn good at the #shoefie (that’s the shoe selfie) when taking pics for this story, so enjoy that toe pop!
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