Oh yeah, this isn't gonna end well ...

There’s a commercial that’s a couple of years old now that brought tears to my eyes when I saw it because I was laughing so hard.  A guy is down in the basement chugging away on a treadmill.  It suddenly stops, he kneels down to tie his shoe, it starts up again, and he smashes a delicate area.  The treadmill stops dead again and he stands, relieved.  Then it starts up again super-fast and throws him backwards into a shelving unit which crashes down hard on top of him.  Here, enjoy it for yourself.

The reason I laughed so hard is because I swear something like this is going to happen to me some day.  I’m going to do the world’s most embarrassing face plant on a treadmill and everyone will point and laugh while I roll on the floor in agony.

I still get on the treadmill to workout occasionally, but I definitely prefer terra firma.  Unless the weather is horrible, I’ll always choose to hit the pavement over the rubberized hamster wheel for my runs.  When I am on a treadmill, I pay strict attention—no TV watching for me—and make sure I’m doing what I’m supposed to do.  Yes, I’m afraid of them.

Is there something in fitness that you’re afraid of?  Some old failure that you never want to revisit or some particular workout routine that you eye with suspicion and dread?  How do you get over your fear and climb back on the horse?  Or is it just not worth it so you stick with what you know, thank you very much?

Well, I think facing the fear teaches us all something.  It shows strength of character and we might even find a new workout we like.

I hemmed and hawed for over a year before I tried hooping.  I thought I’d look dumb, bash myself in the face, and, besides, it wouldn’t really be much of a workout anyway.  Turns out I did look dumb and I did bash myself in the face, but I had an absolute BLAST!!  I love hooping and it’s one of the best workouts I know.  The people who were teaching me just laughed along at my mistakes because they had made the same ones too and our camaraderie replaced any remaining fears.

So how can we take a step forward and face our fears?  I’d like to try yoga silks and I’ve scoped out a place nearby, but I have yet to pick up the phone to call.  My vivid imagination has me somehow entangled and strangled by the end of my first class.  Yep, that would suck.

We must face our fears head on!  Pick the thing your afraid of and do it!  If it’s something complicated, you’ll need assistance; an instructor or coach to guide you is fine (and highly recommended).  Find the best person for the job, fork over the money for the training, and just do it (yes, Nike has a point).  I bet it won’t be as scary after your workout as it was before.

Want to do it together?  I pinkie swear that I’ll call that yoga studio this week and make an appointment.  Will you make a pact with me to also do your scary thing in the next seven days?  If so, share your task in the comment section below and we can check back and see how we did.

Cheers,

Lisa

A recent Spin class reminded me to step it up!

I was given a visceral reminder of slacking off this past weekend when I attended a Spin class.  Now, I have a Spin bike in my house and I happily pedal away on a regular basis, usually while watching TV.  I do sprints, I do hill climbs, I do jumps, the whole she-bang.  Even so, taking someone else’s Spin class absolutely kicked my tushie!

I’m a fairly self-motivated exerciser.  I love to move and I’ll do it whenever I can slide in a few minutes here and there.  That’s the good news.  The bad news is I still don’t push myself as hard as someone else does.  Someone who sees my potential and forces me to use it all.  Did I mention I looked like I had taken a shower with my clothes on by the end of Spinning?

Yep, that was a wake-up call.

If you are a self-motivated exerciser, are you working out as hard as you could be? Do you need to check-in with a coach or trainer to make sure you’re giving it your all?  Here are some ideas …

• Take a group class to hone your skills and learn some new ones. During my cycling class, I learned a cool arm move on the bike that I hadn’t done before. I’ll definitely be bringing that one home with me.
• Hire a trainer for a session or two. You have likely gotten lazy with form and you probably also need some adjustments to your overall training regimen.  Maybe some higher weights or a few new moves to wake your body up a bit.
• Inspiration is everywhere. Perhaps a book or a DVD will give you some new ideas.  If you’re passionate about your particular sport, maybe even try a certification course.  Even if you don’t plan to teach others, getting the view from the other side of the training relationship will give you lots to think about.

I’m going back to that Spin class on a regular basis so I can stay fresh, and I’ve signed up for some more training credits for my Pilates certification.  I know both will help me and I’ll be able to pass that knowledge along to those around me too.  Always a good thing, right?

What have you done with your routine to shake it up lately?

Cheers,

Lisa

The honey do list of a fitness entrepreneur's spouse is a bit different than yours

Being married to an entrepreneur is always interesting, a fitness entrepreneur doubly so. While couples who work for “the man” in average office 9-to-5ers enjoy weekends of respite, Lisa and I are often conducting work related to her studio or business or whatever else is required when the buck stops with you. I’ve painted, packed, constructed, and sherpa-ed more than my share of items in the dozen-plus years she’s been in business. And this weekend was no exception.

On Saturday, it was time to haul a couple of large, unwieldy, and glued-together pieces of exercise equipment that Lisa had sold to a fellow studio owner. This required twisting and turning in and out of doorways, down hallways with low ceilings, and stairways with narrow walls, followed by carrying it down the street and loading it into a smaller-than-it-needed-to-be van. Did it take three times as long as we thought it would? Yes. Did Lisa have to take our son to his soccer game and leave me behind to finish the grunt work? Yes. Was I okay with all of this? Yes.

On Sunday—Mother’s Day—breakfast in bed was served. As was lunch in bed, as Lisa happily blogged away for the week ahead. My son and I cleaned the house and pampered our favorite female who more than deserved it. Most families would have enjoyed a calm and restful day, but the not the family of a fitness entrepreneur. Nope, we headed to the studio so we could shoot three short fitness routine videos for Lisa and one of the companies she’s a brand ambassador for. And while Lisa is the one doing exercises, as the guy with the camera I’m actually required to get into certain positions that require a certain amount of flexibility and strength to remain still.

What do both of these things have in common? Even though one requires movement and strength and the other complete stillness, both share the need to “engage your abs.” If there’s one thing I’ve learned over the years, it’s the importance of core strength in nearly any physical activity, something I never worried about or worked on when I was single.  Do I have six-pack abs? If you mean the kind you get from drinking six packs, yes, otherwise, no, there will be no washing of clothes on my stomach. But underneath my slight Guinness Gut are muscles that have been well-trained in what it takes to get that lifted and that held overhead and so on.

It’s a fair trade, I guess. Occasionally I need to bust my hump for my wife’s business, but because of this I’m not hump-shaped like I might be otherwise. So what do you need done next, honey?

Previously on The Reluctant Hubby: “Bless the Mothers“

You might have to work around the furniture for an at-home workout

What are the best at-home workouts?  This is the question I get asked the most on social media.  My answer is always the same: “Whatever  you choose that you actually do!”  But there’s only so much you can say in a short post.  I’d like to elaborate a bit.

There are a lot of factors to consider when you’re developing an at-home workout routine.  How much space and time do you have?  How much equipment should you buy?  What do you enjoy doing?  Should you exercise outdoors or inside?  Likely the answers to these questions will vary depending on the day, week, time of year, and how busy you are!

Multiple options. Sometimes your favorite workout doesn’t happen for whatever reason so you need to have back-up options.  Maybe a run around the pond gets derailed by bad weather, but you still have 30 minutes.  What do you have as a backup that you can do at home so you are staying active?  Think about fitness DVDs or maybe even some kettlebell swings.

Variety is best. Cross-training will make you stronger and less prone to injury.  If you have limited space and only a few pieces of fitness gear, it’s easy to get into the same-old, same-old rut.  Have three or four workouts that you do regularly and change them up seasonally.

Buy yourself fitness treats. Since you’re exercising at home, you’re saving a ton of money on a gym membership, right?  So buy yourself a fitness treat every once in a while.  A new yoga mat, a gizmo you’ve been wanting to try, a new workout DVD, or the best possible option, an at-home session with a personal trainer.  That will really shake up your workout!

Bare bones vs. fancy. Do you have a spare bedroom or basement area that you can convert into a home gym?  If you do, I’m envious!  I have a pile of weights in the corner of the TV room with some exercise bands and a few random small props.  The space you have will determine what kind of equipment you can have.  Resistance bands take up the least amount of room, and if you’ve got a comfy rug you won’t even need a yoga mat. That’s about as barebones as you can get!  Of course you can go all the way and buy a few pieces of cardio equipment, racks of weights, exercise balls, and anything else your heart desires.   Just remember that the one who actually works out the most wins, not the one with the most stuff.

Solo or group. Some people work out at home because they want to be alone.  For others, it’s a necessity due to time and/or money.  If you’d rather work out with others, invite them, from your spouse to your neighbor to your local friends.  Ask them to come over for a workout and you’ll get some time to connect while you get your sweat on.  You might even wind up with a permament workout buddy which is even better.

I’ve written before about equipment for an at home gym, from $50 to “sky’s the limit.”  Let me know what your favorite home workout is and if you prefer to work out solo or with friends.

Cheers,

Lisa

I really like the O'Neill 365 Endurance Bra.

I recently got a full workout ensemble from O’Neill 365 and I’ve been testing them out for a few weeks now.  Specifically, the company sent me a pair of capris, a hoodie with built-in earphones, and a sports bra.

I’m quite picky about my sports bras and was very skeptical (as I always am) that O’Neill 365′s would work for me.  I’m, um, not petite in that category, so I really need my bra to work.  After several Spin sessions and two-mile jogs, I can happily say this bra does what it needs to do.  I also have a tendency to switch from sports bras to more comfy bras, but I’ve worn it twice now at my Pilates studio and didn’t think twice about changing out of it when I got home from my clients.  That is always a good sign.

The hoodie itself is totally my color in a fun green and the hood drawstrings are actually wired for sound with ear buds that slip comfortably into your ears.  I laughed when I saw it because I didn’t even realize O’Neill was sending me something with that feature.  I wore the hoodie and the sports bra for a run along with the capris. It was kind of fun listening to music through an article of clothing and it was one less string to worry about while running.

I highly recommend the sports bra and I think the hoodie is fun and comfy.   The capris were fine; they stayed on my bum and didn’t go anywhere during high-impact sports or a Pilates mat session.

(Full disclosure: I’m an Advisory Council member for ActivewearUSA.com (a site with over 90 brands of women’s fitness clothes) and O’Neill 365 gave me these clothes to try for free.  I was not told what to write about the clothing.)

It’s not your metabolism. It’s your mind.  If you’re looking down at a little bit of pudge and you’re not happy about it, you can’t just blame the aging process.  It’s, um, you.

There, I said  it.  But don’t worry, this is tough love—emphasis on love—and I’m right in the soup with you.  Yes, your metabolism does slow down once you hit the age of 40.  You will lose about 5% of your daily calorie burn each decade, so if you regularly consume 1,500 calories per day at age 40, to maintain weight you’ll need to drop to 1,425 calories by age 50.  It’s definitely an adjustment, but not that big of one.

Weight Loss Culprits

The more likely reason for the creeping pounds is the demand on your time. Remember how busy we thought we were in our 20s?  Don’t you wish that was all you had to do now?  Our careers are established and full of responsibilities, we’ve likely got both kids and aging parents that we need to care for, and then you need time for your spouse and time for yourself.  Notice what was last on my list?  Yep, time for yourself is frequently last on everyone’s list.

You successfully get everyone out the door in the morning, work with panache to impress the boss, make sure everyone is fed, dry, and happy in the evening, and then you’re likely thinking more about your favorite TV show than a jog around the neighborhood.

OK, maybe that’s just me, but I doubt it.

This is nothing new; we’ve been doing it for generations.  Our social mores are such that taking care of ourselves first is selfish. We’ve been conditioned to make sure our loved ones are happy before we worry about ourselves in the time that’s (maybe) left over.

Social Traditions are Wrong!

Polite society developed without scientific fact, because the opposite of above is, in fact, true.  If you spend a little time on yourself every day then you’ll have more energy to soar at work and keep your home life running smoothly.  Heck, President Obama gets his basketball games in and keeps running the country. Not an Obama, fan?  Fine, George W. Bush was an avid runner and rarely missed a workout.  If they can do it …

Staying Thin in Your 40s

Eat smart. Add one or two servings of veggies a day and drop one or two servings of starch.  That is likely all that you’ll  need to keep your weight stable.  You’ll be eating more nutrients with less calories and your body will thank you.

Sugar is enemy #1. Ditch as much sugar as you can from your diet.  Remember that starches are easily converted to sugar so limit those too. If you don’t eat them, they can’t go to your hips.

Exercise smart.  I bet you’re a lot more sedentary than you realize.  How much time do you sit during the day?  There’s work time, driving time, eating, watching TV, etc.  Aim for a minimum of 30 minutes of movement a day and try for an hour.  It doesn’t have to be intense activity all the time, but you do need to work up a sweat a few times a week.

Change your culture. If you’re gaining weight, a lot of the reason has to do with the environment you’ve created.  Change it.  Move more, drag your family with you if necessary, find workout buddies, teach yourself to cook more healthfully.  These are just a few ideas to change your lifestyle and I bet you can think of a bunch that apply to you.  Start with something small, wait until it becomes second nature, and then change something else after a few weeks.  Within a few months, you’ll have an entirely new and healthier environment and likely your waistline will show the result.

Have you been fighting your waistline in your 40s?  I talk about this every once in a while. It’s something I struggle with.  I am constantly aware of the battle between getting work done and getting a workout in and I succeed as often as I fail.  The biggest reason why I’ve been successful lately is that my family has finally come around to my way of thinking.  Fitness is important to all of us now and that makes it a lot easier to stay fit.

Let me know what you’ve done to stay trim in your 40s and what the pitfalls are that you have to watch out for.  Need another little nudge? Here’s how 20 minutes of exercise a day can change your life.

Cheers,

Lisa

A recent Oregon State University study showed that men, on average, perform 30 minutes of moderate to strenuous exercise every day. Women? A measly 18.  The sad thing is that it appears women benefit more from exercise than men, at least in terms of gaining and maintaining strength.

The study on exercise and health had over 1,000 subjects who were selected nationally.  Those who worked out 30 minute per day had:

• less depression
• lower chance of high cholesterol
• less incidence of metabolic syndrome

Researchers aren’t sure why, but women benefited more than men when they were able to get in 30 minutes of exercise per day.  Women often cited child-rearing responsibilities as the reason why they didn’t have time to workout.

This study surprised me a lot.  I wouldn’t have thought twice and said women workout more than men.  No question. My view of the world is a bit skewed, however, since I own a Pilates studio and train mostly women.  But even so, a slightly higher percentage of women than men have gym memberships.  I guess us gals have good intentions but not as good follow through.

If you’re a guy reading this, and you’re a member of the 30-minute-a-day club, good for you.  If you’re a man or a woman and you’re below that number, what are you going to do to reach that half hour a day mark?  This is important! You’re fooling around with the quality of your life as you age and with longevity itself.  Surely it’s more important to be active for 30 minutes a day than it is to watch TV?  Right??

What do you think of the study?  Were you surprised that men are more consistent at their workouts than women?  What do you do to workout on a regular basis?  Is child care a good excuse or just a cop out?

Let me know,

Lisa

Mwah!

If you’re a Reluctant Hubby and you’re reading this, chances are good that the person who makes you a Hubby also carries the title of Mother. And since this coming Sunday is Mother’s Day, it’s time to take a moment to pause from the fitness stuff and say, “Yay, Moms!”

Mothers absolutely deserve their own day. However, one day isn’t even close to being enough. 24 hours? Can you pack in a year’s worth of thanks and gratitude into such a short amount of time? I know I can’t.

So I propose you take the rest of this week and shower love and affection upon the special person who shares your life. Whatever they do to make your life easier, it’s time to return the favor. Is she getting up with the kids in the morning and getting them ready for school? Let her sleep in while you pack the lunches and lay out the clothes, even if it means setting the alarm clock a few minutes earlier than normal for yourself. Is she making healthy and delicious dinners most nights of the week? Tell her you’ve got it this week and she can stay in the living room reading a book while you craft a meal in the kitchen. And buy her a little treat, like a bite-size cupcake or something else that might be a bit decadent.

Even if your lives are so hectic that it’s rare you have a moment of calm, be sure and take a couple minutes every day and let her know how important she is to you, how she’s your best friend, how you couldn’t do it without her, and how you look forward every day to the next adventures that life has waiting for you.

Okay, Hubbys? It’s on you. I’ve already covered myself for today with this post. What are you going to do?

Previously on The Reluctant Hubby: “Life Needs More Playoffs“

Happy “Star Wars” Day, everyone! What’s that? You didn’t know and forgot to send me holographic greetings via R2-D2? But it’s so easy to remember: May the 4th (be with you … )

There are probably as many people who take “Star Wars” seriously as there are people who take working out seriously. Possibly even more. And while the stereotypical image is of a sci-fi geek who’s more couch potato than fitness fanatic, the six-film saga of the Force vs. the Dark Side has so pervaded our popular culture that, of course, there are “Star Wars”-related workout activities that you can take part in. None, I’m sure, with the George Lucas seal of approval.

In the Big Apple, one fan has created New York Jedi, a light saber workout class that’s a mix of martial arts, fencing, and play acting with a bent towards choreographed stage combat. Costumes are even allowed should you be so inclined. If you don’t like in Manhattan or the Boroughs but want to find like-minded people where you live, there is a site called Saber Wars to connect fans.

Need music to keep you inspired during your Wookiee workout? Try the “Star Wars (Driving Force Remix)” or go back to the days when the movie first came out and groove to the disco sounds of “The Best of Meco” including his #1 hit medley “Star Wars Theme/Cantina Band.”

If you’re as passionate about crescent moon poses as you are the dual moons of Tatooine, then show it off with this “Star Wars”-inspired yoga mat bag, made from old cotton bed sheets. Gotta love Etsy!

Microsoft Kinect owners can experience the thrill—and sweat—of being a Jedi Knight through the official “Kinect Star Wars” home video game. Because players control their on-screen counterparts through the Kinect’s sensor, you’re sure to burn plenty of calories while fighting against Darth Vader.

It just goes to show that you can find inspiration to be fit just about anywhere, even in a galaxy far, far away. Just remember, these are not the deltoids you are looking for.

Between yoga gear & paying the instructor? About $420 in this picture

Working out is great!  Slap on those sneakers ($120), make sure you’ve got the good sports bra ($54), zip up your oh-so-cool windbreaker with the reflective seaming ($80), and head out the door to the gym ($74 a month). Hop on the treadmill and catch up on some TV viewing while you get your heart rate up.

Congratulations, you just spent $328 to sweat for 30 minutes.  Is it still so great?

I have found through my Pilates clients (and definitely for myself) that I’m more motivated if I have something new and shiny to do or wear.  Trying a new workout with a trainer costs between $20 and $100 in Boston, and getting quality sports gear for less than $50 seems impossible no matter what gizmo you’re purchasing.  So how much do you really need to spend?

What does it cost to workout?

Gym memberships. These can range anywhere from $19 to $119 a month.  The ritzier the gym, the more you’ll pay.  The average is around $50.

Sneakers. I always recommend investing in quality sneakers.  Keeping your feet healthy and happy is a priority; if you can only afford to spend money on one thing, put it here.  Generally you should buy two pairs per year—between $60 and $120 per pair—which puts the mean at $80 a pair for a cost of $160 per year.

Workout clothes. There’s such a range here, from cheapo T-shirts to $120 yoga pants.  You want to invest in a good sports bra (about $60) and I recommend a minimum of two tops and two bottoms so that you always have an outfit that’s clean and ready to go.   The cost comes out to about $200 for the bra, two tops, and two bottoms for mid-range priced items.

Coaches, trainers, instructors, other activities. You’ll likely pay for a few classes over the course of a year.  Perhaps a session or two with a personal trainer, maybe you hire a running coach, take some classes at the local yoga studio, hit the local ski slope for a day of skiing, or play 18 during a round of golf.  These can range anywhere from $10 to $150 depending on the activity and what the local market charges.  Let’s say a bare minimum of $100 for the year which can easily run into the thousands.  (My top client pays about $9,000 per year for three private sessions per week.)

The bare-bones minimum is about $200 a year with no gym membership and only a few essential pieces; the top spenders will easily be above $10,000 with private trainers and tricked-out workout gear.

And I didn’t event mention a fitness vacation at a yoga retreat, hiking mecca, or spa; generally those start at $1,000 for a weekend and go upwards of $7,000 per week.

Have you ever added up how much you spend on fitness?  Even worse, have you added up how much money you’ve wasted on fitness gear and memberships that you never used?  (I know, that one smarts.)

Despite the costs I’ve laid out above of staying fit, I would argue that it’s still far cheaper than the cost of being chronically ill.  For even more ideas, here’s my take on how you can get the minimal workout in.

Cheers,

Lisa