Workout motivation 2021! (Music and a thought to self-motivate.)

Working out is for fitness and optimal health and mental wellness and (yes) fun. It’s also for when the world makes even less sense than usual and events form around alien shapes that are pure menace and hatred and lunacy and have no names and the shock and magnitude of it all defies articulation and you just want to throw your whole being into the next universe over to escape for a little while so your mind can recover after having been blown to smithereens. (I had an epic one-hour Body Combat workout this evening, my friends. January 6, 2021.)

But all I really wanted to say tonight is that I come bearing a gift, which is a lofty way of announcing that I put together my current workout fuel music playlist on Spotify, and now I’m going to share it with you. Because some of you might find this music to be as mood-setting as I do. You might be an athlete or a gym rat or a general workout and fitness junky. You might be a resolutioner (having made a New Year’s resolution to get into shape) or a patient (having had a medical professional issue strong advice to lose weight). Whatever the case, if this music offers anything of use on your journey, I’m honored to contribute in this small way.

As a reminder that I’m not a delicate Asian flower, I’ll mention that this playlist is tough love, which is what works for me when it comes to improving my gym (living room) performance. Achieving levels and goals is a mental endeavor whether you’re aiming to work harder or to walk outside to the mailbox and back (both legit, along with everything in between). It’s even more of a mental endeavor if you’re working out at home. Self-motivation can be tricky! This playlist fires me up. I listen to it to boost my determination before doing my Les Mills workouts, but I would also listen to it while walking or running on the treadmill for an hour, or lifting weights for an hour, or doing whatever (fitness activity) for an hour. Because the playlist is one hour and two minutes long.

So what I did was I took some of my favorite battle cries and alternated them with favorite songs that rely on beats and bass drops rather than vocals. The battle cries are to light a fire under your ass. The instrumentals are to keep it lit. Have at it!

 

 

While I’m at it and before I sign off, I’ll also share a thought that motivates me greatly during my home workouts. It’s just five words:

Work out like someone’s watching.

With this thought in mind, I go harder, and I make maximum effort to perfect my form. I empty the tank. Because I wouldn’t dig someone watching while I merely go through the motions with sloppy form. Would you? Putting someone in the room even when there’s no one works for me, anyway.

That’s all I’ve got for now, my friends. I’m wiped out. Until the weekend, then!

 

 

Martial arts fitness workout in the garage!

This is something of a New Year’s resolution update post. I said I’d work on strength-training this year. I haven’t started lifting weights yet, but my garage workouts have involved body-weight strength-training – so does Body Combat, for that matter – and that counts!

I’m going to post training updates regularly to share with any of you who might be interested, and also as a way of holding myself accountable for my resolution. I found this worked well last year when I made my resolution to go cruelty-free with my cosmetic and personal care products.

On that note, as I did with my Tae Kwan Do post a couple of weeks ago, I filmed parts of my last garage workout so I could clip some pics! My workout on Sunday morning consisted of the sort of general fitness workout I enjoy the most, which is conditioning geared toward martial arts. The strength-training aspect is significant in these kinds of workouts, though I just realized that the pics I chose don’t reflect that part as much. Go figure.

Before I get started, I have a few cautionary notes in case you want to use this post for workout inspiration:

[**DISCLAIMER** I’m not a certified trainer or a nutritionist, and I don’t claim to be either one. If anyone finds inspiration here, that’s great, and it’s for that reason that I’ll explain some of what I do in these workout posts. If you have health concerns and you’re thinking about starting any kind of fitness program, get medical clearance from your doctor first, just to be safe!]

1). I got started later than I’d wanted on Sunday morning, so I didn’t have breakfast. I had a Larabar and called it good. The simple fruit and nut combination did the job, but I would normally fuel up on something more substantial, and something containing whole grains. Eat substantially several hours beforehand, or eat something light 30-60 minutes before starting. I feel most energized when I have some combination of protein and complex carbohydrates (i.e. peanut butter on a slice of whole-grain bread) about an hour before working out.

2). Stretching was one of the things I did that I didn’t film. It’s important to stretch! Stretch at the beginning of your workout, but don’t stretch without warming up your muscles first. At least jog in place for 5-10 minutes before stretching.

3). You don’t see me drinking water in these pics, either, but I drink water periodically during my training sessions, usually between rounds/exercises. Hydrate regularly throughout your workout, but don’t overdo it. Just a swallow or two of water at a time will suffice.

4). I incorporated some punching into my abs workout, and, as per usual for me, I didn’t wrap my hands or wear gloves of any kind. This is NOT advisable. Wear gloves or at least hand-wraps when punching things. For several reasons, I usually go bare-knuckled when training in the garage. Do not follow my lead here. Protect your hands with wraps and/or gloves (either boxing or MMA) if your knuckles are going to be making contact with solid objects.

5). Also unlike me during this workout, Wear pants that don’t fall down. (Another thing you won’t see in this post: my underwear.)

Now let’s jump in!

 

Cardio. I don’t know what these are called… you hold onto the top of the bag and take quick, continuous, alternating hops, tapping the base of the bag with the ball of your foot each time. It’s like doing the leg part of mountain-climbers, but standing.

 

100 alternating foot hop-ups (or whatever you call them) on the standing bag.

100 alternating foot hop-ups (or whatever you call them) on the standing bag.

 

I like to start a workout with a few rounds of jump rope.

 

Jump rope intervals

Jump rope intervals

 

You can’t see the jump rope as I’m jumping, but it’s there. Jump ropes in motion are the ghosts of workout equipment. They can’t be photographed.

 

Jumping rope

Jumping rope

 

(These pants are weird, by the way. I don’t think I’ll be wearing them again.)

 

Cross-overs with high jumps to mix things up.

Cross-overs with high jumps to mix things up.

 

A jump rope is a fantastic piece of training equipment. Jumping rope conditions the entire body, and you can bring a jump rope anywhere and jump anywhere. Just make sure to wear pants that don’t fall down.

 

I stopped to pull up my pants (I hadn't worn these in a while and forgot that they don't stay up!)

I stopped to pull up my pants (I hadn’t worn these in a while and forgot that they don’t stay up!)

 

I practice front and back rolls because they’re fun and they help you to learn how to fall in martial arts situations. Always roll on a padded floor!

 

Coming out of a front roll

Coming out of a front roll

 

Front rolls in all directions

Front rolls in all directions

 

Here I’m doing what I’d said wouldn’t suffice for my strength-training goals – shadow-boxing with weights. It’s actually great if I do it regularly as a component of a complete workout. These are five-pound dumbbells.

 

Shadow-boxing with weights.

Shadow-boxing with weights.

 

“Keep your hands up and your chin down.” ~Golden rule of boxing~

 

Uppercuts with dumbbells

Uppercuts with dumbbells

 

Hooks with dumbbells (great shoulder work!)

Hooks with dumbbells (great shoulder work!)

 

Keep moving!

Keep moving!

 

Abs! I usually do these toward the end of my workout.

 

Stabilizing the MMA dummy for crunches

Stabilizing the MMA dummy for crunches

 

This is great core work. Hold the bag in place with your ankles, crunch up, and punch the bag diagonally to the opposite side. Lower yourself down, crunch up again, and punch with the other arm to the other side. You can do these without a bag, too. The important part is the twisting to punch diagonally across your body at the top of the crunch, as that works your obliques. Using your ankles to stabilize something like this bag works your lower abdominal muscles.

You can make this exercise harder by ditching the bag (have someone hold your feet, or hook your feet under something stable) and holding a medicine ball or a dumbbell as you crunch up. Thrust the medicine ball or dumbbell diagonally across your body at the top of the crunch. Alternate sides and do as many as you can.

To make it even harder, do it without someone holding your feet. In any case, your abs and obliques will hate you the next day, which is what you want.

 

Crunches and punches!

Crunches and punches!

 

Crunches and punches on both sides

Crunches and punches on both sides

 

Don’t forget to keep your non-punching hand up!

 

Stabilizing the bag with your legs is half the work

Stabilizing the bag with your legs is half the work

 

Bonus exercise when you’re done with your abs: Plant your foot on the MMA dummy, forcefully kick it down, and immediately jump on it to get in some ground-and-pound!

(Kidding. Unless you have frustrations to work out. Then do it.)

(But make sure your hands are wrapped or you’re wearing MMA gloves. Or both.)

 

La Fin.

 

Body Combat was cancelled on Wednesday. Here’s what I learned.

My passion is martial arts and combat sports. It’s the only reason I go to the gym, as I found out on Wednesday after work when we got there and discovered that Body Combat had been cancelled (due to a misfortune that befell our instructor. Thank goodness she’s okay! That’s the only important thing, of course).

There were other choices. Another group fitness class was scheduled to start within the hour, and another class after that… not to mention the tiny detail of the gym, itself, full of weights, weight machines and cardio equipment.

Callaghan works out with weights two or three times a week on the regular, so he was game to stay for some lifting. On the other hand, he had design work to do at home, so he was also fine with heading out to get an early start on that.

On my part, all I could think was, which combat sports gyms have sessions scheduled for now, and what are their walk-in rates?

Presented with the conundrum without warning, I was surprised to find that I had ZERO interest in doing anything at the actual gym, even though I’ve been going around saying I’d like to find time to lift weights. It’s not like I don’t enjoy lifting weights, either. I do… or, I did. In the past, I’d spent years dedicated to strength-training. But I’m not doing it now, and I couldn’t see how the benefit of doing it one, random time could outweigh the benefit of getting home to my furbabies, a bowl of popcorn mixed with salty pumpkin seeds, and the latest episode of The Whispers, as mediocre a series as we’re finding it to be.

I wasn’t keen on doing straight-up cardio, either. Without being committed to a regular-gym regimen, even the idea of spending 30 minutes or an hour on a piece of cardio equipment bored me. I knew I’d be bored, too, because that was the situation before we discovered Body Combat… I’d go to the gym with Callaghan and force myself to walk on the treadmill, my mind lagging miles behind and scattered in all directions like a fragmented weight tied to my legs with many lengths of rope.

What I’m getting at here is the crux of the issue: Goals, and, driving that, Passion. I used to be passionate about strength-training at the gym, and working out on cardio machines had been a part of that picture, so I enjoyed it. There was a time in my life that I lived for all of that.

Anything I do at home is ancillary to martial/fighting arts. Push-ups (which I did do when we got home on Wednesday night), pull-ups, stretch kicks, ab-work, shadow-boxing, bag-work, even working with the dumbbells that we have – in my mind, it’s all a part of the same thing, which is not weight-lifting, even if the dumbbell part technically is.

 

This pull-up bar in the door-frame of my home office is a great way to keep from getting bored while I'm walking down the hall, haha!

This pull-up bar in the door-frame of my home office is a great way to keep from getting bored while I’m walking down the hall, haha!

 

Having a goal is a driving force, and passion works as the fuel that gets you there. You could have passion without goals, and, I suppose, goals without passion, but more often than not, they go together.

For me, getting in shape again (after years of sitting on my butt) was a by-product of indulging my passion for martial arts and combat sports. My sense of purpose in Body Combat is about making sure my muscles remember everything, and maintaining the shape I’m in isn’t a vanity-driven objective… it’s a stay-in-fighting-condition one. Likewise, when I walk to work, my purpose is to get to my job, not to “work out,” even though that mile and a half brisk walk does constitute a workout.

It’s how you look at it. Fitness is a mental game.

What I realized on Wednesday night is that these days, I don’t go to the gym to “work out.” Maybe I will again in the future, but for now, I’m going for the joy of doing what I love. This is what I’d suggest to anyone wondering how to go from sedentary to active when the thought of working out leaves you cold: Find a physical activity you love, or at least enjoy. Bowling, dancing, hiking, tennis, swimming, whatever it may be… go for it, and suddenly, that is what you’re doing to be good to your body. Rather than “working out,” you’re engaging in something you love. Psych yourself out. Improved fitness levels will be the icing on the guilt-free cake.