The Final Rep, Issue 19: Hitting Slow Mode
The pros of moving at a gentler pace.
I’m on week three of no running, all thanks to that fall on black ice back in December. My knee hit a healing plateau, so I finally saw a PT (shout out to Dan at Bespoke Treatments!). He put me on a hiatus to get the inflammation under control. And I’ll be honest, it’s putting a damper on my creativity.
I’ve told you before, but I’ll tell you many more times that running helps me clear my head, think through story ideas, and it provides a way to even out my mood when I’m feeling flustered. Without my weekly runs, I’ve recently found myself staring at a blank screen for way too long and way too often.
So, I’ve vowed to take a walk whenever I would normally run. And while I’m still on the creativity mend, it’s given me a chance to appreciate my surroundings a little more and still have time dedicated to that clearing of the head and moving of the body. Without focusing on picking up the pace, I also notice the warmer weather more, I spot more interesting people around me (and there are lots because people are OUT!), and I can take in each view with a little more appreciation. I’ve also been able to take a lot of walks with other people, which always makes the movement even more enjoyable. Plus, it’s easier to catch up with someone on a stroll than it is while running when you’re trying to squeak out words between heavy breathing. But that’s the thing about slowing down, isn’t it? It gives you a chance to actually appreciate what’s happening around you, instead of rushing off to the next event or just trying to chase a faster time.
You would think the past year already taught me how to enjoy a slower pace and the positive payoffs of doing so. Instead of running from personal training clients to fitness classes to coffee shops for writing to wellness industry events to… you get the point, I now go 24 hours (or more) without leaving my home—and I’m OK with it. Not having a completely jam-packed schedule means I actually get adequate sleep, a major bonus for my energy levels and my workouts. I also have time in the mornings for smoothie bowls, coffee, and internet reads, rather than jumping out of bed and racing to the subway.
It’s taking me a little longer to realize I don’t always need to focus on speed in my cardio workouts—that slowing down still has plenty of perks for my physical and mental health. But I’m committed to enjoying my walks as often as I can (probably even more frequently than running!). And I’ll just take all the time I need to stare at a blank screen until the ideas and the words start flowing too.
A few other people’s words about wellness I’ve read (and loved) recently:
“An Ode to the People in My Workout Video,” by Rachel Handler is one of those LOL fitness stories that I just love reading. Handler throws in some digs at Jillian Michaels, whose workouts she’s been doing daily, and she makes up theories about the people in the background of those workout videos. It’ll make you giggle, and hey, maybe even inspire you to find a workout in which you can make friends with the people in the background, too.
Pandemic “window-shopping,” aka planning out every detail of a trip you don’t have actual plans to take, decorating a room on Pinterest only, or putting items in your shopping cart without actually buying them, is now a popular activity—and one I’ve definitely been partaking in. Read “The Pandemic Put Our Lives on Pause. So We’re Window-Shopping for New Ones,” on Refinery29 to learn a little more about why this brings comfort in these times. Like me, it might make you feel better about spending so much time looking for puppies (or whatever it is you’re thinking of purchasing).
Everyone seems ready to get out of the house and start traveling. And considering the CDC says those who have been fully vaccinated can travel around the U.S., I imagine people will be booking all the flights very soon. To everyone’s benefit, The New York Times covered a bunch of deals happening for those who want to get out of town in “Deals Designed to Lure Travelers Off Their Couches.” I’ve got my first trip booked and it feels GOOD.
The latest updates on the fitness industry:
Parks Project, the gear brand that supports National Parks and other nature-focused initiatives with each buy, just launched a new activewear line, including leggings and bike shorts (both with pockets), and sports bras.
Peloton added more Pilates workouts to their line-up and added more instructors to the list of those teaching it, including Rebecca Kennedy, Ally Love, Kendall Toole, Anna Greenberg, and Jess King.
Lululemon launched a new campaign “Feel Closer to Your Run,” which focuses on making running more inclusive and accessible. They also announced two new ambassadors joining the team: ultramarathoner, author, and activist Mirna Valerio and filmmaker Coffey, co-founder of Running To Protest.
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 curtsy lunge, make sure your hips stay square to the front, even when you step back on a diagonal. Also, make sure you step back far enough so the front knee stays over the ankle. Oftentimes, people focus more on the diagonal than the step back, forcing the front knee forward over the toes, leading to the heel coming off the floor, and more strain on the knee.
One move to add to your exercise routine…
Banded lateral steps. A move I’m stealing from my PT, I’ve been doing this one every day and it’s still a challenge. Place a mini band around your feet, at the arch, and stand with feet hip-width apart. Hinge at the hips, sending the butt back and keeping the back flat. Driving down through your left foot, tap the right foot out to the side, then back to hip-width. Repeat for 10 reps, then switch sides. You should feel the glutes lighting up on the standing leg.
For a full workout, try…
Following @KiraStokesFit on IG! I just pinned her ab workout, which Candace Cameron Bure demonstrates (she’s a client of Stokes’ and often in the videos). Stokes ~always~ has creative, challenging workouts that’ll help you add a little spice to your regular routine. I also loved her three-move band circuit and her four-move bodyweight circuit.
The gear I’m loving to get me out the door…
I love a good high-neck workout tank that could totally translate to a work/play outfit, and the CALIA by Carrie Underwood Women’s Rib Tank Top checks those boxes! The silky soft material makes it comfy for all-day wear, and it has an anti-odor technology so you don’t have to worry about a sweaty session messing with your post-workout plans (because we can maybe have plans now!). Keep in mind this tank does have a thicker material (not as lightweight as others), but still feels great against the skin and is one of my new go-tos.
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