Wrangling with B.O.B. (Garage Gym workout!)

A minor stress-related autoimmune flare has kept me out of the gym these last two days, but the garage saved me from inactivity in the meanwhile. The ironic thing is that working out is my therapy to help reduce stress, but if stress gets to me anyway, I’m sometimes unable to do my normal workouts! I know that those of you with autoimmunity issues know exactly what I’m talking about.

In the garage yesterday late afternoon, I wanted to challenge myself in ways that wouldn’t aggravate my right shoulder. I set B.O.B. to a greater height than usual, thinking I’d try to work with the height differential.

A sampling of screen shots from my workout with a 6-foot, 290 lb. dummy:

 

1). I started with a jump-rope cardio blast to get warm, jumping rope in 3-minute rounds to music from Disturbed’s The Sickness album.

 

Cardio: jumping rope

 

As usual, there’s nothing to see here, really. You can’t see the rope when it’s in motion.

 

The rope.

 

Moving on! Here’s the height differential I had before me:

 

Me vs B.O.B. (height differential)

 

I’m 5′, 4″ and 115 lbs. In this case, B.O.B. is 6′ and 290 lbs (fully filled with water)

 

Me vs B.O.B. (height differential)

 

2). I threw some kicks to see where they’d land on someone who’s six feet tall.

 

Side kick (placed and held)

 

I have short legs and I’m not flexible, so this is as high as it’d get. This is not what would happen in reality. If you’re taller than me, I’m much more likely to blow out your knee or your family jewels.

 

3). I tested my left back fist (leaving my right arm out of it). It was indeed a reach to get 6-foot B.O.B. in the face. In actuality, a person of this height would get throat-punched.

 

Back fist

 

4). I tried out some knee strikes on 6-foot B.O.B.

 

Pulling B.O.B. down for a knee strike

 

Knee strike

 

In my current condition with my right side, I can pull all day long, but pushing overhead or straight-arm lifting/extending are a problem. I did a lot of pulling in this work-out.

For these knee strikes, I jumped in to grab B.O.B. by the base of his skull, jumped back in my stance to pull him down toward me, and then came up to land a rear knee. Unfortunately, it only got to his chest. Haha. Again, in actuality in a street situation, my knee would end up lower. That’s fine. A hard knee to your solar plexus will knock the air out of you.

 

5). I found out right away that a standing rear naked choke was not going to happen on 6-foot B.O.B., so I just grappled him as best as I could, really testing my strength more than anything. In real life, I’d have to get him to the ground in order to choke him.

 

Using B.O.B.’s base to step up and get my arm around his throat

 

Even stepping up, I couldn’t twist my arm around to get a proper grip, so I just did this. (My right shoulder was fine with this.)

 

Pulling him back by the throat from the other side (sorry we went out of frame)

 

This kind of wrangling with B.O.B. made for a pretty good strength-training, pulling workout (so back and biceps, I guess).

I did a little more in the way of conditioning exercises…

 

6). Speed punches for muscle endurance:

 

Speed punches

 

Again, you can’t really see anything, but there was some speed happening in these rounds of speed punches. The goal is to stand close and hit fast, not hard. This is like sprinting in place with your upper body.

 

7). Jumping-in planks:

 

Plank

 

I kept a little bend in my elbows to avoid stressing my right shoulder.

 

Jumping in (then back out, repeat)

 

(I suppose all of this counts as knuckle-conditioning, too, since I’m always on my knuckles.)

 

8). For abs, I just did some crunches.

 

Lying on the floor (doing crunches), ha

 

9). I finished up with some stretching.

 

A few stretches at the end

 

I forgot to take a post-workout selfie, so here’s a screen-shot of one of the times I turned to face the phone:

 

(you get the idea)

 

That was it! This was a fun garage gym session. I got to sweat a little, and the whole thing was pretty instructive, too. I’m not done working with B.O.B. set to this height.

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Cancel your resolutions! (Staying motivated in the new year.)

We’re early enough in the new year that we’re still thinking and talking about our resolutions, or about our decision to not make them, as the case may be.

More than once, I’ve been asked how I keep my resolutions, so I thought I’d share my thoughts on that, for whatever they’re worth.

I’m not a life coach or a psychologist. I don’t have it all figured out. There seems to be no end in sight when it comes to my manner of inadvertently f*cking shit up or making a fool of myself or both, and the last thing I am is the walking picture of contentment, regardless of the (considerable) depth of my gratitude.

But I’m strong-willed when I have the passion to fuel my drive, and I do have a lot of that. In my opinion, that’s most of what we need. It’s hard to stick with resolutions in the absence of passion.

My main advice would be to cancel the resolution if you lose your passion for it. Focus your energy elsewhere! If the resolution is of critical importance, you will come back to it – or it will come back to you – once you’ve given yourself a break from the pressure of it. Sometimes that’s all we need to kick-start our second wind (or third, or fourth, or tenth): a break. Put that resolution down and back slowly away. Don’t hang onto it and worry over it and lament your struggle and your apathy and your “failure.” Just put it aside.

Yes, reverse psychology on your own self works.

If the resolution is not of critical importance, then you didn’t really need it, anyway. Sometimes, the mood you’re in when you make non-critical resolutions isn’t the mood you stay in for the next 365 days. That’s okay. That’s not a failure; that’s a realization.

Some other thoughts regarding staying motivated and not sabotaging yourself in sticking with your resolutions as the new year gets underway:

1). Deadlines hold no power. They really don’t. If you’re the kind of person who gets overwhelmed by the notion of a deadline, then try to relax where that’s concerned. Any progress is still progress. If all you can do today is get out of bed and get dressed, then you’ve accomplished something!

2). Don’t say too much – not to be secretive, but to keep something sacred within. There’s something weirdly empowering about hoarding a goal or an aspiration. Maybe it’s just that if no one knows you’re aiming for it, then no one can ruin it… no one can judge your progress or lack thereof. Having a resolution that only you know about turns that effort into something magical, a secret quest, a journey that you take alone. Share a resolution or two with others, but keep one for yourself. It’s amazing how progress toward your secret goal can help to build your confidence.

3). Helplessness is a mere state of mind. If you feel helpless, tell yourself that you’re not, because needing help and being helpless are two different things. Thinking “I am helpless” is self-sabotage. Thinking “I need help” is not. If you’re capable of asking for what you need, then you’re not helpless… if you need help and you have the wherewithal to ask for it, you’re not helpless. You’re more resourceful than you know, and you have more courage than you know.

4). Your journey is directed by you. You can make your own decisions, own them, learn from your mistakes, and move forward accordingly. When it’s all said and done, you have executive power over your own life.

5). Suffering is a fact of life; it’s a motivator, not an impediment.

 

January 2018 – Here’s to a bright and beautiful new year.

 

Another thing to remember: every week has a Friday, whatever day that may actually be! Again, you can decide what day that is. Revel in it.

 

Yawn. (New Year’s resolutions and such.)

I used to be passionate about making and keeping New Year’s resolutions. Many of you may remember that. I’m kind of blasé about it now, and maybe that’s because I have just ONE resolution for 2018, and that’s only because I’ve already resolved… to get more sleep.

Yawn. (In every sense of a word that can sum up “boring,” ho-hum double entendre intended.)

I’ve been resolving to get more sleep for a long time; 2018 isn’t the first year I’ve re-stated this. There’s only one lifestyle fix I need to make, and this is it. I know that sufficient sleep on a regular basis is essential for optimizing physical health and mental well-being. I know this. 4-6 hours per night just. isn’t. enough.

Waking up later in the morning isn’t an option. I like to be up early. The problem is that I also like to stay up late, and this is what I need to give up. I need to give up late nights. There’s no benefit to me in staying up late.

I’ll keep working on it. Honestly, I don’t know why resolutions are so difficult to keep! New Year’s resolutions, after all, are promises we make to ourselves. Why would I not do everything I can to keep a promise I make to myself? I think we set ourselves up for failure by formally setting resolutions… so I’ll end this here. I’ve said too much!!

 

Sleep is so exciting that only a pic of theatrical lighting and dry ice would do.

 

It’ll be 2018 when I post here again, so Happy New Year to you all… and good luck with your resolutions, whatever they may be!

Birthday post! (On ageing.)

Not to sound like a disgruntled middle-aged person, but somehow, I’ve been dropped from AARP’s mailing list since they began their early-harassment campaign a few years ago. They were all over me when I turned – what was it, 46? – and now I’m on the eve of 49, and nothing from them. It’s FOMO more than wanting to actually sign up, I suppose.

Tomorrow is my birthday; I’ll begin my last year in my 40’s. I’ve felt sort of obligated to come up with a birthday reflection post, so I’ve been, well, reflecting.

I’m fine with ageing, in general. Having to look at a downside, though, I came up with this: ageing’s not fun in a typical way that aging’s not fun.

Common ageing-related laments would include health complaints associated with age, “looking old” and gaining weight, failure to achieve life goals, becoming more forgetful, being broke later in life.

My only ageing-related lament so far: loss.

We’re not as prepared for ageing-related loss. We’re bombarded with advertisements for anti-aging products, money management firms, weight-loss programs, adult re-education programs, retirement homes. There’s a sizable market of services and shit to sell to oldsters. But there are no advertisements to help with the fact that the older we get, the more people we lose, the more beloved furbabies we bury. Maybe we get crankier and more melancholic with age because of this accumulation of loss, the general sadness that comes with watching our loved ones pass away.

Oldsters’ loneliness comes, in part, from death. It’s good to keep this in mind, to be mindful of treating the elderly with respect and compassion. They’ve seen a lot, and they’ve suffered a lot of loss along the way. Ageing-related loneliness is a profound loneliness. Give oldsters a break when they’re in a bad mood or just generally negative. They may act like they don’t want us or need us, but they do, in some way or another. Love and compassion are the most invaluable commodities.

All of that being said, I’ve also found definite upsides to ageing, and many of these are typical: learning from mistakes, caring less about what others think, getting closer to age-qualification for senior discounts at various places. (I needed a bit of levity there.)

Most of all, the older I get, the more gratitude I feel. I’m thankful to be alive; every birthday is a victory. I’m thankful for the people I do have in my life. I’m grateful to feel good health-wise, despite chronic illness; grateful that my body works. I feel enormous gratitude that I’m able to do what I love, and gratitude that I live in the sunniest place possible – yes, lots of sunshine matters tremendously to me and my mental well-being.

On that note, I took some selfies outside on Friday (December 22). Here’s one:

 

The Friday before my birthday – wearing red for the troops (2017)

 

I have goosebumps because there was a chill in the air, but that sun!!

Honestly, I feel like I can’t begin to stop counting my blessings. I have that many.

Clearing my mind. (Minimalism, post 6.)

In a warm comment the other day, a new subscriber (hello!)  wisely noted that “everybody’s version of minimalism is going to be different.” I loved that she wrote that. Her words inspired me and got me thinking about minimalism in a broader sense, leading me to ask myself:

What am I hanging onto in my mind that might be creating clutter? My answers:

  • The past… those negative parts of my past with nothing left to teach or offer me.
  • People… those who do not share my belief – sometimes long-held – that we’re connected in some meaningful way.

Getting at the heart of it, I’m becoming aware of the difference between decaying memories vs. thriving ones, and true, lasting personal connections vs. insincere or transient ones. Am I hanging onto rotten memories? Am I holding onto the belief that there’s a relationship where there isn’t one, or where there was never one?

Sour memories… I’ve been working to put them at rest.

Relationships that have been chimeras all along… I’ve been realizing and processing the illusory nature of them. It’s painful, somewhat, but it’s time to minimalize.

I write this without bitterness, in the spirit of realism.

 

through the water glass

 

Decluttering my mind has become a part of my minimalism journey. Just as I need to let go of things without personal value, meaning, and purpose, I need to let go of memories without without value, meaning, and purpose. I need to learn to let go of people, too. I need to work on clearing my emotional cache.

To me, minimalism is really about that… letting go. We’ve been hanging onto things, and now we’re striving to free ourselves from those attachments. Making this endeavor in a realm beyond the physical feels just as cleansing. To clear the mind of clutter is to make more space for treasured memories and real connections.

 

1-year BodyPump Anniversary!

It’s been a year since I started Les Mills BodyPump!

Yes, it’s already been A YEAR since the pic on the left. I took that mirror selfie in the locker room after my first BodyPump class. I took the second pic 12 days ago (also after class, but at home).

 

From my 1st day of Les Mills BodyPump (10/25/2016) to about a year later (10/19/2017)

 

(This is obviously not meant to be a physique comparison pic. Just an anniversary celebration pic.)

Thinking back to that first class, I mostly remember how perplexed I was trying to do a clean and press, feeling like I was faking it the whole time. I think it took 3-4 classes for me to solve the mysteries of that move. I also remember how sore my biceps were the day after my first class. Everything was sore, but my biceps were the worst!

I go to BodyPump 3x/week, and I still enjoy everything about it: the workout challenges, the friends I’ve made, our awesome instructors, the satisfaction of accomplishment, and the added mental health therapy that goes with working out. (I go to BodyCombat once a week, and I’m still loving that, too!)

So what’s changed in a year?

1). Surprisingly, I’ve put on muscle mass, especially in my upper body. I mean, not a lot of mass. Just enough to surprise me… and enough that I had to get rid of a few sports bras and t-shirts. Either I could hardly get into them, or I couldn’t move comfortably in them anymore, if at all. For the same reason, I also had to ditch a few pairs of underwear.

When I started, I didn’t think I’d gain noticeable size, but I’m certainly not complaining. I wanted more mass. I just wasn’t expecting it from BodyPump, alone. Who knew?

2). While I’m happy with my stronger appearance, it’s the functionality of being stronger that’s the most rewarding part to me. With increased whole-body strength, I can pack more power behind my strikes. I’ve noticed this while working out on the punching bag and the MMA dummy in the garage.

3). I’ve increased my weights for most muscle groups, though not by a lot: I’m at a 2.5-lb increase on each side of the barbell for legs, back, biceps, triceps, and chest. That’s it! Just 2.5 lbs more than when I started. I’m happy with this. It’s more important to me to maintain my form and get a full range of motion than to jump up in weight.

I have not increased my lunge weights. I use either the same weights as when I started, or even less, depending. I have no problem dropping weight if I have to in order to get the form right. I always struggle with my lunge form.

For shoulders, I’ve reached a partial increase: I went up to 5-lb plates for the plate work. Sometimes, depending on the workout, I might start at 5 lbs and then drop down to 2.5’s.

And the barbell for shoulders? Zero increase. It’s the overhead presses that get me. (I could use higher weights if we’re doing only push presses, but we never do only push presses.)

It seems to me that I have to get my mind over the plateau for overhead presses. My shoulders are not weak. It’s a mental thing. To some extent, it could be that since shoulders are last, we’ve already worked them secondarily by the time we get to them. For whatever reason, my shoulders are just gassed by the time we get to those overhead presses!

Abs? Sure, why not. (Haha!)

I’m looking forward to another year of challenges. One thing I’ll start doing, I’ve decided, is I’ll increase my weights for at least one set if I think I can do it well… then drop weight as needed. The only problem with this is that I’ll lose time and miss reps. It might be worth it, though.

Onward into Year 2!

Friday mental health meditation.

It’s been a hard week.

With chronic, clinical depression, you live with a continuous mental health ebb and flow. It’s usually unpredictable. When I feel the ebb, it’s easy to dwell on factors that might be feeding my mental state into the darkness.

Because while the low points usually come from nothing in particular (such are the vagaries of compromised brain chemistry), there are also times of stress responses to factors I can identify.

I recognize the counterproductive nature of dwelling on those factors, but still, it’s hard to avoid gnawing at them sometimes. This is why I constantly enumerate the things for which I’m grateful. When I catch myself going over the negative stuff, I can fall back on my long-standing practice of counting my blessings throughout the day, every day.

When I’m down, I try to dwell even more on the positive.

In other words, actively practicing gratitude amounts to depression damage control. I have other forms of therapy. Working out consistently is therapy, literally: exercise frees the body’s endorphins to help the brain make you feel better. Creative endeavors such as writing are therapy. Loving on (and being loved by) my cat is therapy. Eating well to avoid poisoning my body is therapy. I try to laugh a lot. I try to maintain a lifestyle that can help others, rather than hurt them. Now, minimizing my life is even a form of therapy. I see a shrink and take psych meds, as well, but in the daily course of living, it’s these other actions I choose to take that help the most.

I’m grateful to have the unwavering support of Callaghan and my parents, but I try to manage my mental health without leaning on them too much. I’d never take them for granted, but I don’t want to be needy, either. It’s helpful just knowing that they’re there. I have to take responsibility for myself, because what if they’re not there one day? I can’t allow myself to become dependent on others for my mental well-being. This is a survival instinct more than anything.

Apropos of nothing, here’s a selfie I thought would be amusing to take (the other day):

 

Yet another awkward mirror-selfie attempt, but hey. Hi.

 

There’s always another day, and next week will be a new week.