Spinning on the Exercise Wheel

I was headed out bright and early for a 5:45 (yes, in the morning!) spin class when I saw a note left by my precious daughter the night before: “Have fun, mommy!” In case you haven’t tried spinning yet, it is simply a form of working out on an exercise bike with a twist: the instructor guides you with his/her suggestions as you adjust the intensity and speed of your bike riding during the workout to follow the pace of the blaring music to move you along. Is it fun? I choke when I try to use the word “fun” and “exercise” in the same sentence. I could not honestly say “Ok!” to my daughter’s suggestion, but I made a mental note to try.

Quick history: I am a successful weight loss story, having lost over 100 pounds for a full-body and life transformation. My anchor: prayer. Seriously. You can learn more about that in my talks and upcoming book, but for now, I want to discuss exercise specifically. You thought I’d say my anchor on this weight loss journey would be exercise, didn’t you? It’s not. I exercise only because I have to exercise. Sometimes, I have fun with it, maybe, but I don’t mind missing out on fun because I fully believe in the health requirements related to the discipline of exercise. As for my workout routine, I am a serious at-home exerciser. The less time I use traveling to a gym, or planning to get together with someone else, or any other form of coordination equates to more time to do the exercise itself and get it over with. Nice attitude, huh? Nice or not, this attitude keeps me going, and I get the chance to experience better health as a result.

With all that said, you realize by now that the spin classes are a stretch for me. Every once in a while, I have a crazy notion to kick up my exercise challenge to see what else I can do. And so I tried spinning for the first time last year…and I blogged about it too…you can refer to it on this blog (check it out here). Today's spin class, however, was just another crazy notion and I decided on a fluke to take up my friend’s suggestion to try out her class.

Kudos to Kris, my friend and spin instructor, who took me on a journey like never before. It was her suggestions that kept me going for the full hour at that insane time in the morning, when she said things like: “This mountain is yours: you can take it!”, or “Don’t let the bike control you; you control the bike!” and, my favorite, “Recovery makes you strong!” (yes, I was looking forward to the end of the workout, also known as “recovery”!)

The bottom line, I finished the class---intense and all. The intensity was apparent with the dripping sweat I wore as my trophy for a job well done. Even more rewarding was the smile I wore when I realized that some parts of this particular workout were fun after all. Taking the time to challenge my mind, body and spirit in a way that required such focus that I forgot about all my troubles: not only is it fun, but a gift.

There are other ways to boost up your intensity, and particularly if you are an at-home exerciser like I am, you might want to go all-out with the famous P90X system. No, I haven’t tried it…yet…but my courage might increase enough to say it’s worth a shot. I like the fact that the beachbody.com products seem to deliver what they promise: an intense workout that gives intense results. I appreciate that they tell me it’s intense; they tell me it will take time; they tell me it will require consistency for some period of time. There’s also an Insanity workout program; don’t you just love the name of that one? It’s great that these systems include food suggestions to go along with the programs. If you’re ready to check it out, here are the links:
For the P90X, click here!
For the Insanity workout, click here!

As for me, I’m taking things one day at a time; one exercise at a time. You may be more courageous than I. Go for it! For now, I’m headed to the showers.

My First Spin Class

Spinning. Who would have thought that a simple exercise like riding a bike at a health club could be so complicated?

My heart was pounding and my forehead was sweating, and the cardio workout hadn’t even started yet. I was introduced to the vivacious and extremely fit instructor, Maria, as well as to my machine: not just any old bike, but a spinning bike. As such, there were several special fittings required: the seat height, the seat location, and the handle height. All three factors were customized so that the bend to my knee and the angle with which I sat on the ‘saddle’ (it’s not an old-fashioned bike seat anymore) were optimized for the most effective use of my leg muscles and glutes during the workout. I had been wanting to try this thing called spinning for years now, and Maria was friendly and made me feel welcome, so I relaxed a little while warming up.

Into the saddle I sat, wondering what the hype was all about. The lights were dimmed, Maria had her microphone in place, the music was started, and we were off.

I quickly learned the spin lingo; and quickly learned why this class is so much fun and yet so challenging—like my faith walk, which is a joy, but can also be challenging. Like my Father God, Maria was there with her spirit, her smile and her encouragement the entire way.

“In the saddle”: this means we are sitting down on the bike seat while pedaling as opposed to standing while pedaling. It reminds me of moving along in my faith walk where I need to put some energy into the movement but can still coast if necessary.

The “sprint”: this is when we are in the saddle but are encouraged to "spin" (pedal) faster. The music helped us with its increased tempo, and we would mentally beat anyone around us who might try to be faster than us. Like those challenges in life where things can get me down---self-doubt, fear, confusion—I can instead choose to take on the challenge by speeding ahead on the path of faith without looking to my right or left.

The “climb”: up out of the saddle we would go, and with increased tension on the gear making the pedals harder to turn, we’d stand and push our way up that mental and physical hill to get to the top. Maria’s constant comments, such as “You can do it!”, “You’re almost there!”, “I’m right there with you!”, all reminded me of the biblical encouragement I get on a regular basis, where I can always find something that relates to my life and reminds me that all my challenges are not new ones, and God helped people before me, and can help me too with those challenges.

“Take a break”: On occasion, Maria instructed us to slow down, get “in the saddle”, and get some water and towel off so we can refuel for the next cardio challenge in the workout. God often gives me a chance to refuel—a chat with a girlfriend, a special note in the mail, and smile from a stranger—these breaks happen just when I need them and in the way I need to keep on going.

“The road”: There were times when Maria would describe for us visually what the biking workout would look like as if we were on the road, for example: we’ll be coasting for a while, then riding faster up a slow incline, then climbing a hill to the top, then another small hill before we go downhill again---all these steps would remain in my mind while she orchestrated the bike movements to go along on the path described. There were other times, however, when she simply surprised us with the road’s challenges, and with her encouraging smile, Maria would remind us she was there with us and told us we could ‘do it’…whether it was to sprint faster or climb higher. I find it interesting that sometimes I have an idea of God’s plans for me, but most of the time I am surprised. What is helpful, though, is the reminder that God is right there with me even in the ‘surprises’ on my road trip, to help me get through those challenges. God shows who He is by example, and like Maria, knows what to expect in the challenges and as a result knows how to help me in those challenges.

My name: so many times during the workout, this previous stranger named Maria would become my caring guide as she said my name during the workout: “How’s it going back there, Lisa?” It was a shock to hear my name, but then again I can say I knew she was watching me whether she said so or not. God, too, is always watching over me, and sometimes mentions my name, but I am reassured to know He always loves and cares about me, personally. Even in the crowded room, I felt noticed.


Tip of the week:
Try spinning, if you haven't already! Next on my list: Zumba!

Speed Limit 45. (part 2)

Last week’s blog post referred to an unusual speed limit sign. Instead of the customary “Speed Limit 45” out of the corner of my eye, I noticed a sign that said something extra. It said: “Speed Limit 45. This IS your warning.”

I continue the warning theme this week with some reflections on that sign. I’ve noticed more speed limit signs since then, all of which simply state the speed limit number. I continue to ponder the implicit warnings, however and ask myself: What do I need to pay attention to? What is my warning sign, really?

One easy way to reflect on my life’s priorities is to consider what I would do today if it literally was the last day of my life on earth. Geneen Roth writes some wonderful pieces in her Good Housekeeping essays which discuss food and health issues; one such article referred to “priority-setting” exercises she uses in her food addictions workshops. Geneen described a workshop exercise where participants are asked to list what they would do differently if they knew they had only one year left to live. Then they list what they’d do differently with only six months left to live. Then three months. Then one month. One week. One day.

Keeping a focus on these one-day items on my own mental list helps me know why I wouldn’t want to need another warning sign to accompany the familiar “Speed Limit 45” message. My one-day list includes my faith. Prayer time. Slowing down. Purpose-filled activities. Family time including lots of snuggling with my husband and kids. One thing Geneen noticed is that her workshop attendants included “eating anything they want”, “bingeing”, “chocolate” and similar entries in their one-year and six-month lists, but as the timing got shorter and hit the one-week and one-day levels, the bingeing wasn’t on the list anymore. When we know that our time is really short, we don’t want to waste it on our food obsessions. My own personal warning: if I had one day to live, bingeing would not be on my one-day list. And so I proceed along my process, one slow step at a time, to reducing my food obsessions and increasing my faith obsessions. I want to take my warning signs seriously.

Tip of the week:
My very favorite way to start the day is my prayer time. After that, though, I exercise! I exercise regularly because I need to exercise, NOT because I love it. Like other activities which are NOT my favorite, I find getting them done early in the day (along with filing paperwork, paying bills and planning dinner!) can make them easier to accomplish and frees my mind for enjoying the rest of my day!

Spring into Exercise...Again

Warmer weather. The reprieve from the harsh cold and imposing snowstorms of the winter are over. (Well, maybe.) It’s not spring yet, but the smells in the air, the robins on the roofs and the smiles and skip in the steps of people everywhere indicate that we’re close to this next season.

I find it interesting to see a lot of people get excited about exercise again at this time of year, too. Whether it’s the seasonal change itself, or the fear of getting back into shorts and bathing suits again, the exercise industry seems to benefit from the renewed interest. Admittedly, it’s great to experience a walk in fresh air, not a sweaty gym, and to hear new sounds, tackle new hills in the neighborhoods and simply to be outside for a change.

I also find it interesting to hear people say they have a stronger commitment to exercise because of the weather. In some cases, it’s true. In most cases, though, it’s simply another phase. I’m more impressed with people who start a new exercise regimen in the winter, or perhaps that infamous January 1st start date, and are still in their exercise routine today—three months later. Then, if they say it’s time to take it outside, I am pretty confident it’s simply a new twist on an old routine, which is healthy.

Where will all those outside-weather-exercisers be with the first rainstorm? On their couches, I presume. Time to break out the at-home workouts, or head back to the sweaty, smelly gym again. Boy, isn’t exercise fun?

Exercise: As long as it Exists, it's Okay

I have been doing low-impact aerobic walking workouts using at-home DVDs for more than five years now and I love some parts of the experience; I simply tolerate others. It might seem like I enjoy exercising, but actually I exercise because I need to do it, kind of like taking vitamins . Okay, sometimes I think it’s great to get sweaty and enjoy the sense of accomplishment once I’ve finished a workout, but I don’t always feel like starting. Exercise, for me, need not be exciting. Just easy. What’s more important to me is that exercise simply exists. It doesn’t need to be overwhelming or perfect; it just needs to be done.

January 2010. It’s the start of a new year and so I indulge in the pursuit of New Year’s resolutions. As a goal-oriented person, I savor the chance to re-state some resolutions, create new ones, and reconnect to the plans I have in progress: voila! New Year’s resolutions! For me, the resolutions represent the pleasure of a fresh new start. This year’s resolutions include the exercise regimen…but with a new twist. I will also change up my workouts to make them more interesting.

In order to pursue my resolution of interesting workouts, I interjected hand weights and other strength moves in with my usual low-impact aerobic walking. What a surprise to have some fun and feel empowered to do pushups for the first time in my life! This new level of strength inspired me to sample a different type of at-home workout I found on sale: “The Firm”. It’s quite flashy and seems more extreme in its promises but I was ready for a new step; tentative, but ready.

Boy was I wrong. I couldn’t even try to make my muscles bulge because my eyes were bulging at the crazy moves I saw on this video. Perhaps I could accomplish the moves if I were training for ballet on a New York stage, but a simple workout routine for a writer/mom does not include what I saw on those DVDs. To add to the irony, the recordings were actually a remake of workouts created back in the 80’s—during my own prime years of life when I could have attempted these moves without a major injury. Imagine those perfect people with big hair to match the big muscles surrounding the slim bodies, colorful tights and leotards, and, of course, legwarmers. Scary.

Whew. I almost jumped onto a crazy fitness bandwagon there. Back to basics for me—simple exercises. I know it’s the consistency of the workouts, not the excitement, which will provide me with healthy results.

Exercise is Easy...?

It was “Health Day” at the local elementary school last Friday. “What’s that?” you ask. It’s an annual event where all regular lessons are suspended in exchange for a full day of teaching workshops by local volunteers including doctors, scientists and health instructors to teach the children on a variety of topics focusing on how to get and stay healthy. I was invited to speak and demonstrate on the topic “Exercise is Easy!” Well, let’s say I was more of a demonstrator than speaker. Teaching young children about any topic is more effective when it’s engaging and action-oriented, so we had fun spending most of our time walking, kicking, side-stepping and moving to the music as I taught walk-at-home low-impact exercises. Energy permeated through the hallways and classrooms, and the students wore their enthusiasm all over their healthy selves as they smiled, sweated and moved with me. The teachers got involved, too, with chorus-line kicking and marching amidst the giggling in the back of the room. One teacher was apparently familiar with the exercise routine and found herself in the front of the room leading the group herself for a few minutes. It was a blast. I had the chance to see eleven different groups of children in 20-minute intervals throughout the course of the entire day from 9 a.m. until past 3 p.m. “Exercise is easy!”, I’d shout, and the kids and teachers smiled in agreement, class after class after class.

Until the 3:00 hour. It was the end of six hours of a variety of activities for these children, and my last group, a first-grade class, entered the room with all the energy they could muster. But there was a look of defeat slipping in. Instead of rising up to the boot camp cry of “just five more minutes!” one little girl looked me straight in the eye and shook her head “NO!” I looked right back at her with a sweaty smile. “We’re almost done!”

And done she was. Down to the floor she sat, refusing to go any further. Several of her classmates followed suit. I smiled and switched gears – it was time to stretch and relax.

That little girl’s honest response to the prompting and motivation all around her was a sweet treat. There are so many times in my adult life I find I do things simply because I should. Eat healthy foods. Exercise. Manage family time. Nurture relationships. The discipline and motivation for all these areas grow out of a maturity earned through experiences, decisions and life choices. There are times, however, when I realize it’s just as important to be as genuine and honest as that little girl who said “NO!”

“Exercise is easy!” was the mantra I taught all day at the school. The lesson I learned, however, is that exercise can be easy, but staying true to ourselves as this little girl did is a wonderful balance to all the motivation in the world.