Tag Archives: Weightlifting

The Best Fitness Advice I’ve Ever Received

There is so much conflicting information floating around out there about fitness, nutrition, and various types of exercise. Today I’m going to be talking about the best fitness advice I’ve ever received. I’m not a doctor or other medical provider, so this post is not written in order to give health or medical advice to anyone. It is only meant to share my personal experiences on this topic.

1. Don’t Ignore Pain

There’s a massive difference between  feeling fatigued from a certain type of movement and hurting because of it. Pain is a sign that something has gone or is going wrong. On the rare occasions that I feel this sensation while working out, I stop immediately.

2. Make Healthier Options the Easiest Ones

This is a trick I use for my diet as much, and even more so during the holidays when sweets are everywhere, as I do for my fitness goals.

It’s easy to stick with an exercise routine or a healthy eating plan on a great day when everything goes according to plan. Continuing to do so on days when my plans have been interrupted or I’m dealing with unpleasant surprises that make skipping that workout or ordering in fast food unbelievably appealing is another story.

If I already have healthy leftovers sitting in the fridge, I’m going to be less likely to go out and buy something that won’t provide the vitamins and minerals I need. As far as my fitness goals go, I live in a highly walkable neighbourhood and try to do as many of my normal errands on foot as possible. Those five or ten minute trips add up to a lot of low-impact exercise over time.

3. Pick Activities You Enjoy

For example, I love to go swimming. It’s not an activity I do very often for logistical reasons, but when I do get a chance to swim I’ll happily spend hours in the pool. At times, I’ve even fantasized about what it would be like to be able to sleep while floating in a friendly body of water. (No, this blog is not written by a mermaid, although that might be something a mermaid would write if they actually existed and didn’t know how to sleep in the water since they’d been raised on land).

4. Be Patient

Reaching any fitness goal takes time and effort. I know that I’ve often wished I could build muscle quickly, but that’s not how it works….especially for thin and petite women like me!

5. Create Multiple Backup Plans

A few years ago, I made plans to go on a low-key hike on a specific spring weekend when the weather is generally gorgeous here in Ontario.

Then it rained that weekend. I’m not talking about a light drizzle, either. There were thunderstorms and lightning everywhere.

It happened again on my backup date, and then yet again the next couple of times I tried to reschedule those plans. I don’t remember whether that hike ever happened or not, to be honest with you. What I remember most clearly from that experience is how frustratingly funny it was to see the weather report change to a high risk of thunderstorms on every single day I was hoping to spend some time out in nature.

This is a story I think about when I’m brainstorming various ways to include physical activity in my vacation plans or deciding how to get back into the habit of exercise after an injury or illness. If one idea doesn’t work, I always have two or three alternates tucked into the back of my mind.

6. Stick to the Routine, Including Rest Days 

If it’s a workout day for me, I’m going to be getting that exercise in unless I’m sick, injured, or (very rarely) are travelling and legitimately can’t make my goals that day due to how many hours I’ve spent on an airplane, train, or bus. On rest days, I take things easy no matter how much I’m itching to do something more active with my time than walking or other low-impact forms of movement.

The longer these habits have had to form, the easier I find it to follow the routine. There is something reassuring about always knowing what that part of my day is going to be like no matter what else might be happening before or after it.

What is the best fitness advice you’ve ever received?

4 Things I Want to Accomplish This Autumn

There’s something about the autumn season that makes me want to write out lists and accomplish things. Maybe it’s because of how much I generally looked forward to school beginning again when I was a student.

A blank notebook can hold an endless number of possibilities. Several months from now they’ll be full of lecture notes, but there might be poems or little drawings scribbled in the margins. The smell of fresh paper is enticing, too.

An unread textbook is often full of interesting things that you never knew about the world before. Sometimes I even read parts of my textbooks – especially the literature ones –  that were never assigned to us for the sheer fun of it.

It’s been well over a decade since I took any courses, but I thought this year it might be helpful to set a few non-academic goals for myself. This post will be shorter than usual. My goals are fairly simple, and I see no reason to pad them out  since they don’t require a thousand words of explanation.

1. Spend One Hour a Week Lifting Weights.

I’m currently recovering from a minor injury that temporarily derailed my normal weightlifting routine. As soon as I’ve healed, I’m going to leap back into my normal routine of lifting free weights. I can’t tell you how much I miss that. In the meantime I’m trying to do some bodyweight activities that don’t aggravate my injury to keep up my strength as much as possible.

2. Meditate for 20 Minutes Every Day.

Honestly, my meditation habits have been pretty erratic these past six months. That needs to change.

3. Join New Social Groups.

One of the downsides of being a writer, and especially a full-time writer, is how much time we tend to spend alone typing on a keyboard. While I’m incredibly grateful for the many benefits of this career choice, I think it would be healthy for me to get out and socialize with other people at times.

Ideally, I’ll find at least one group that had nothing to do with writing so I can meet people from other professions and walks of life. I’m open to all possibilities, though, and hope to blog about my experiences once I find a couple of groups that suit my interests and schedule.

4. Write My Second Sci-Fi Novel.

This is by far my biggest goal for the autumn. A while ago I began a novel that was about a woman living in what used to be Arizona several generations from now after climate change permanently altered the landscape there and North America at large. I got stuck 30,000 words into it and have yet to finish it. I’m hoping I’ll be able to figure out how to do that one if I work on a entirely new story in the science fiction genre.

I’m tentatively planning to check back in with my readers in December to discuss how many of these goals I’ve reached and what’s happening with them in general.  My hope is that I’ll be very motivated to accomplish them now that everyone knows what I’m trying to do.

What are your goals for the next few months?

Health and Fitness at the Dollar Store

One of the biggest misconceptions some people have about getting fit is that it requires a significant investment of money in the beginning if you’re starting out with little to no equipment.

This couldn’t be further from the truth.

A few nights ago, I took a stroll around a dollar store to see what kinds of health and fitness items they had for sale there. I jotted down everything I could find that could somehow be connected to this topic, and the list was much longer than I ever would have imagined it would be.

Seriously. I was expecting to find maybe ten things there, but I ended up finding closer to a hundred of them if every category is fully expanded to include every example in them.

This is what they had for sale there:

  • T-shirts
  • Hats
  • Sandals
  • Hair ties
  • Socks
  • Sports bras
  • Ponchos
  • Support insoles for shoes
  • Sunglasses
  • Beach towels
  • Goggles
  • Bug Repellant
  • Sunscreen
  • First Aid supplies (bandaids, disinfectant, etc).
  • Plastic and metal buckets of various sizes (for transporting dirty or wet items back home)
  • Reusable plastic water bottles
  • Fishing poles
  • Headlamps
  • Small lanterns (if hiking or camping are on your to-do list)
  • Pet toys (for playing tug-of-war or fetch)
  • Pool toys
  • Toys and games for all ages/abilities (dart guns, dart boards, balls, chalk, jump ropes, etc)
  • Young children’s toys (plastic baseball bats, miniature golf clubs, etc)
  • Balloons (for water balloon fights or other similar games)
  • Beach toys (small shovels, plastic molds for making sandcastles, etc).
  • Frisbees
  • Rainbow flyers
  • Gardening tools (hand rakes, small shovels, etc).
  • Badminton rackets and balls
  • Plastic/rubber balls for other sports
  • Hula hoops
  • Sports equipment (rackets, balls, etc).
  • Yoga mats
  • Kettleballs
  • Resistance bands
  • Exercise wheels
  • Push up stands
  • Stretch bands
  • Roll out exercise wheels
  • Yoga mats
  • Yoga towels
  • Nonperishable, fairly healthy snacks (nuts, beef jerky, bottled water, canned fruit, applesauce.)
  • Many types of large reusable bags (for toting around everything on this list!)

Some of the items on this list did cost more than a dollar, but all of them were very inexpensive in general.

Whether I was planning to hike, swim, build sandcastles play any number of sports, jog, lift weights, stretch, do yoga, garden, go camping, or participate in any number of other activities, there were products for almost every type of exercise one could possibly imagine. I was seriously impressed by their selection.

Why am I recommending checking out your local dollar store if I believe in minimalism and buying quality over quantity?

There are a few reasons why this could be a smart idea under certain circumstances:

Not Everything Needs to be Well-Made in Order to be Useful

Several years ago, I bought a sun hat from the dollar store that suits my purposes perfectly when I want to exercise outdoors on a sunny day. Was it fashionable? Well, only if you’re a time traveller from 1995, but I’m not the kind of person who worries about how trendy I look when I’m working out.

Why spend $60 on something like that if you can spend $2 or $3 instead for the exact same outcome? For the kinds of activities I do, the type of hat doesn’t matter in the least. Anything that shades my face and neck from the sun will be more than adequate for my purposes.

It’s a Low-Cost Way to Try New Activities

For example, I like the idea of playing badminton. Every so often, I toy around with the thought of playing that sport as part of my fitness routine.

As mentioned above, the dollar store carries badminton equipment. While it isn’t made from high quality materials, it would be the perfect thing for me to play around with if I ever decide to finally add this sport to my list of preferred activities.

Spending a few dollars wouldn’t break the bank, and I could  go to a secondhand store or a regular store to find much sturdier equipment if I decided that this was something I wanted to play more than occasionally and my original racket broke.

Speaking of broken items….

Losing or Breaking A New Item Won’t Be So Disappointing

I’m very protective of the few possessions I have that are top-notch. Anyone who wants to borrow them has to earn my trust first, and I’d horribly disappointed if they were damaged, lost, or destroyed in an accident or through someone else’s carelessness. There are certain places that I really wouldn’t want to take those items to due to the risks of them being exposed to the water, dirt, or sand that could ruin them.

The nice thing about dollar store purchases is that you don’t stand to lose hundreds or thousands of dollars if they’re accidentally broken or lost. I wouldn’t hesitate to lend out something like a hula hoop or a pool toy I bought from the dollar store to a friend or relative.

If that item was later returned to me in pristine condition, great! If not, I’ve only lost a few dollars at most. Replacing it won’t hurt my bottom line at all, so I don’t have a problem lending it out or taking it places where the risks of something happening are higher than usual.

What’s At Your Local Dollar Store?

Assuming you live in a part of the world that has dollar stores (or pound shops/variety stores, as they’re sometimes called), what kinds of health and fitness items have you spotted there?

I’d love to compare my list with yours!

How to Get Back on Track With Healthy Habits

Just about everyone has an off day or even week every once in a while. I recently found myself started straying a little bit from my normally much healthier habits.

Let’s just say that the after-effects of a stomach bug mixed in with the long, dull, dreary days of March did not make me all that eager to eat my vegetables or do my normal workouts even after I started feeling better.

I’m now back into my regular habits after this short break, though.

No matter how long it’s been since you slipped up, you can always recommit yourself to the goals you set for yourself earlier. It’s never too late to try again.

Remind Yourself Why You Made These Lifestyle Changes

Whether you were hoping to build muscle, run faster, lift heavier weights, reduce your risk of certain diseases, or reach some other goal, it’s important to remind yourself why it is you made these changes in the first place.

If you’ve been keeping track of your progress, now would be a fantastic time to look back over your old stats to see how they’ve changed over time.

For those of you who don’t have any statistics yet on anything related to fitness and health, now is the perfect time to change that if you’re interested in keeping track of how you’re doing!

(Maybe I should write a blog post about statistics, fitness, and health at some point in the future. What do you all think?)

Plan Ahead

It’s much easier to get back into healthier habits if you put some thought into your daily routines ahead of time.

For example, this might involve making sure your gym bag is packed with clean clothes and ready to go the night before you were planning to go back to the gym, setting an alarm to remind you to meditate at a certain time each night, or running to the grocery store to stock up on healthy food before your stomach becomes as empty as your fridge is.

Will it save time? In some cases it might, but in other cases you’ll be doing the same five or ten minutes of prep work regardless of when it happens.

With that being said, the psychological benefits of not having to pause and look for a clean shirt or a specific piece of workout gear can be enormous if you’re already struggling to find the motivation to get back into your old habits. It’s so much easier to start a workout if you can jump into it right away without any delay.

Make It as Easy as Possible

Speaking of healthy eating, I’m just as big of a of planning and prepping meals and snacks ahead of time as I am of making sure that workout gear is always ready to be used.

When I get home from the grocery store, I immediately start washing and chopping the fresh vegetables I bought so that they will be ready for an instant snack the next time I’m hungry.

There’s something about having a few plastic bags or containers filled with ready-to-eat snacks that make me much more likely to actually pick them up the next time I feel hungry.

My meals are often planned in advance, although I do try to include some wiggle room in case someone invites me out for a last-minute dinner or I decide to eat a large plate full of fruit, vegetables ,and one small serving of hardboiled eggs or cold, leftover meat from a previous day instead of a traditional meat and two vegetables dinner.

The nice thing about washing produce in advance is that it makes it so easy to assemble one of these light meals when I’m hungry and at a loss for what to eat. At the most, I might need to wait twenty minutes for my eggs to be ready, and I can nibble on the rest of my dinner during that time.  If everything I want to eat that night has already been cooked or is a fruit or vegetable, I can have a full plate of food ready for me in less than five minutes.

You don’t have to eat exactly the same way I do, of course, but working with whatever your preferring eating style happens to be is going to make it much easier to make healthy choices. A fridge full of nutritious food that’s just waiting to be heated up or eaten cold is going to tilt the odds in your favour.

Take It One Day at a Time

I wish there were a quick-fix when it comes to fitness and health, but there isn’t. Any permanent changes you make to your lifestyle that you want to keep going indefinitely can only begin with the decisions you’re making today. A small shift in your daily routine might not seem that impressive a few days from now when you look in the mirror and can’t notice a single change in your body, but all of those little adjustments can lead to amazing results over a long period of time if you keep pushing forward.

I won’t mention any identifying details about them out of respect for their privacy, but I have multiple friends and acquaintances who have dramatically changed their lives for the better by slowly tweaking what they ate, how often they exercised, and what kinds of exercise they did.

This blog is never going to be the kind of site that encourages all-or-nothing thinking. Getting into better shape is a journey no matter what your current fitness level is in or how long you’ve been pursuing a healthier lifestyle.

No matter how long it’s been since you drifted away from your healthier habits, take it one day at a time. You’ll be back in your old routines before you know it!

The Cold That Stuck Around (Or Why I Haven’t Lifted Weights in Ages)

Every once in a great while, my body meets a cold virus that decides it likes living in my body and becomes reluctant to leave it. I’m talking about the kind of devotion that some people are never lucky enough to experience once in their entire lifetimes. If it didn’t involve so much coughing, I’d be much more willing to feel sorry for those poor viruses who hang around for as long as they do.

I like to blame this on the fact that I didn’t grow up in Canada as well as the fable that I therefore have yet to mingle with some of the more virulent germs floating around up here. When Canadians emigrate to the U.S., I’m sure they’re occasionally just as surprised by our fierce American germs down there. (I will now wait for my mother, who has worked in the medical field for over 20 years and has no doubt forgotten more about these things than I’ll ever know, to shake her head and laugh at the idea of Canadian vs. American viruses.)

For the past few weeks, I’ve had about as much stamina and energy as the sleeping cat in the picture on the left.

There were a few beautiful naps to be had in the early stages of The Cold That Stuck Around™, and I was grateful for every one of them.

After the sneezing, fatigue, and congestion finally began to fade away, I started thinking about weightlifting again. I miss it every single time I have to take a break from it to heal from an injury or illness.

As usual, I waited a couple of days until after my cough finally faded away before tentatively doing a light bodyweight fitness routine that I normally find pretty easy. I was otherwise  feeling well by this point, and I really wanted to get back into my normal routine before the new year.

Something tells me The Cold That Stuck Around™ was expecting this, because I began coughing at the end of that workout. It wasn’t a hacking cough, but it did bother me off and on for the rest of that day.

The next morning I was still coughing, so I took another couple of days off to rest. Yesterday, I decided to try to reach my daily step count goal without doing any weightlifting. Maybe that fairly small amount of exercise would be acceptable while I healed.

I’ll give you the amount of time it takes to read this sentence to guess how that turned out for me.

Yes, I had another coughing fit this morning. It was milder than the last one, but I clearly haven’t shaken off The Cold That Stuck Around™quite yet.

I otherwise feel perfectly healthy. It’s hard to justify the idea of not getting my normal amount of exercise in, but clearly my body isn’t quite ready for that yet.

So now here I am staring wistfully at my weights as I wonder when I’ll get to use them again. In the scheme of things, it is a very minor problem to have. I honestly shouldn’t even be complaining about it at all, but I’m going be very happy when the-virus-that-shall-not-be-named finally wanders away for good and I’m no longer coughing at all. There are many things in life I can be perfectly patient about,  but this isn’t one of them.

I hope that all of your fitness routines are going much more smoothly!

6 Ways to Stay Active While Travelling

Happy Thanksgiving to all of my American readers! If any of my readers will be travelling anywhere soon, I hope you have a safe journey. One of the tricky parts of travelling is figuring out how to adapt your daily routine to all of the new experiences that come with visiting another place. Between spending… Read More

What I Love About Weightlifting

Last Thursday I blogged about the parts of weighlifting that I hate. Now it’s time to dig into all of the reasons why I love this form of exercise. Today’s post will be longer than the one that was published here last week because there are far more things I enjoy about bodybuilding than there… Read More