Basic Bootcamp Beginner Work out

Good morning - Many of you know that I have been consistently going to bootcamp style workouts for several years. I discovered that I really do enjoy the way these workouts make me feel. I am NOT coordinated enough to do aerobics - zumba - etc. But I can run and I can jump - and I can get stronger every day. PLUS I LOVE LOVE LOVE being outdoors for my workouts.

I had a friend ask me via facebook yesterday if this was something she could do.

(DISCLAIMER - I am not an expert. I am simply sharing a basic beginner workout that I can return to easily.)

I started at basically zero fitness level - people were patient with me as I gained confidence and ability. That is the key.

Here's the run down

1. Set reasonable goals.
2. Set and stick to a reasonable schedule.
3. Do not expect immediate results.
4. Keep doing it. Add reps or weights as you are ready.
5. Modify anything you need to - this is about a workout you can accomplish and not be so frustrated that you feel like quitting.

Lets go into a bit of detail ---

SET REASONABLE GOALS

When I started, I could not do a single push up. I struggled with sit ups. Forget running (my first mile took 24 minutes and I cried every single step - I am not much faster, but I have quit crying - actually I run about a 13 minute mile)

So here's what I did (besides cry).

I decided to start with wall pushups - I could easily do those. As I got stronger - I would do one or two real push ups - then "granny style" until I could go no further. Then wall pushups for the rest of the set. Last night - in sets of ten - I managed 50 pushups.

It's really simple - challenge yourself to one major improvement each workout. ONE - HELLO - anyone can improve ONE thing.

SET AND STICK TO A REASONABLE SCHEDULE

I will workout every day is not reasonable.

I will do five wall pushups every time I go to the bathroom is.

I workout Bootcamp Style - 3 days a week with several ladies. We work HARD and we laugh and we play and we pray and we encourage. Mostly though WE SWEAT for an hour those three days. I try to get another two major workouts in during the week. (and  I still do five wall push ups every time I go to the bathroom.)

DO NOT EXPECT IMMEDIATE RESULTS

Did you find yourself overweight over night? (NOPE)
Did you find yourself out of shape over night? (NOPE)
Do you think there is some sort of magic "thing" that can give that all back to you? (FORGET IT - contrary to Facebook propaganda that MAGIC does not exist)

Make good food and movement decisions today - and tomorrow - and the next day --- and on -- and on and on.

Now is also a good time to say - if you have a bad day (mine was yesterday, I had a CocaCola for lunch - I felt crappy ALL afternoon) simply regroup at the next opportunity.

KEEP DOING IT

Scientists say a new habit take twenty one days to "take"

Keep a journal - record your gains (and losses) keep track. This will help you see that you have made progress. (I also do something that they advise against - I weigh myself every day. - make that your decision - according to the experts, it is a bad idea)

Make this a date with yourself --- put your workout on the calendar - find a time of day that works for your schedule. Use any mind trick you have to.

Just show up.

MODIFY ANYTHING YOU NEED TO

This is just common sense. If you can't run - walk. If you can't walk - swim (or bike). Can't do a sit up - crunch.

Frustration is one of the biggest hurdles to overcome. You mind will tell you  that this is hopeless - or useless. The "I CAN'T" monster will show up and try so hard to stop you.

Here is my deal in fighting those demons (the hardest part of a workout for me is the right hand turn off the main road). So I start miles ahead - focusing on that turn. Once I have made the turn, I often say out loud that "I've got this."

The negative nelly part of your brain - well she thinks she is "all that" and she goes out of her way to keep that "I'm large and in charge and you can't get rid of me" attitude going. Well treat her like the damned bully she is and YOU take control.

Having said all of that --- take a look at any well done workout video. There is always a modified version being demonstrated. Here it is -----

PERMISSION SLIP ---- YOU HAVE MY FULL PERMISSION TO MODIFY ANY EXERCISE TO FIT YOUR CURRENT ABILITY AND ENDURANCE LEVEL ----

Now - You can print this and have it ready to hand to that negative little Bit$* in your head.

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I know that was a lot to say to get to where you wanted - the workout.

Here is a link to a printable workout routine  - no special equipment needed - just a wall and a chair. (note - I have bad knees, the chair is too high of a step up for me - I do step up on (well duh) a step.)

no equipment basic work out. - once a week at least

and

a full body weight workout (hand weights) - second workout day

and

a core/stretch/strength pilates workout - third workout day

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add at least 25 minutes of heart rate elevating cardio each day.

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Now for a couple of encouraging websites.

Meet Rhonda from Living Instead of Existing. An amazing transformation. I follow her on facebook as well - facebook link is on the site.

James Clear -  words wit and wisdom about changing habits and improving your life.

Lean it Up --- a pin board of goodness (exercise - food - motivation)

(Nancy - the friend who asked the question - has Neuropathy in her feet. I run/jog/walk for my cardio. According to my nurse, the activity in itself will not damage the feet any more although it may be painful. Please check with your doctor about your particular situation. Bike riding or eliptical workouts may be better for you.)

I WILL ADD MY DISCLAIMER AGAIN - I am not an expert. I am simply sharing a basic beginner workout that I can return to easily.

I sure hope you can take a few easy steps to improve your health.

I almost died in 2010 from a cancer induced ruptured kidney. I didn't die. It was a blessing. I got a second chance those 15 days to live fully again ----

Do it TODAY - tomorrow may be too late.

Life is beautiful. You are beautiful.

thoughts - randomized

I steal from the bed in the wee hours of the morning. 2:55 AM to be precise. Pillow in hand, because I know there will be no returning here. Not before that dang alarm announces the beginning of yet another day. At least I have discovered that there is no use in counting those damned circles again.

I fixed half a sandwich - almond butter and white bread - and wish it was peanut butter. Damned eating issues that accentuate the adrenal fatigue. An everyday reminder that cancer changed EVERY THING. But why can't I say out loud that it didn't change me as much as it made me want change. I want better. I want to live fully. I ache for it.

It's different to do something because "she says she likes it" and doing something because "I get why it's important to her". The action is ok - but the understanding - the "getting it" is the part that touches the soul. And that requires opening up into full, vulnerable, scary, heart wrenching, things. Oh and how about "damn that's cool - I really want to share this with her" because she will understand why it's important to me.

The light is changing and there are hints of fall in the air. Fall is my favorite time of the year. The colors. The prepping for a season of more cozy activity. My plans include Grateful Hope. and making blankets --- Making - it's a significant part of who I am.

I really want to see the bear. There is a bear on the trail cameras at Crusty Old Guy's hunting club property. I just think it would be cool to arm myself with a camera and watch and photo him in that completely natural habitat. Slowing down and observing - that's part of who I am too.

I'm eating much better again. I see changes in my shape when I look in the mirror. Most notable - I have a bit of a waistline curve on the right - and no one bit of muscle tone on the left. Another daily reminder learning that we are not guaranteed tomorrow.

About Grateful Hope --- I have to confess that, for a short time, I stopped counting MY blessings. Me, I'm building a retreat around the whole concept, and I stopped counting. And it mattered. I forgot some of the lessons I was learning - and that leaves me at a disadvantage. And I have fixed it ---- counting again --- 1, 2, 3.

Last night at choir - there was that moment - when the harmony is all blended - and the angel choir sings too - and I realized that every one's part in this might be different but when all those differents align "just right" the result is amazing.

Speaking of choir --- right after the Grateful Hope Gathering, I get to start on the angel costume and staging items for the Christmas Cantata. Simple. Natural. Greenery. White Lights. Candles. Using repurposed items for part of the decor. This is also a huge part of who I am.

See I told you in the title --- thoughts - randomized.

Life is freaking beautiful.

sitting

This is no "holier than thou" post.

My house is a mess. 

I'm overwhelmed.

Every dream I have dreamed of late can be interpreted as "overwhelmed. unresolved issues. changes to be made." 

Dammit  - I don't know how. 

I do know that I feel like I am coming apart at the seams. 

or even worse. 

Like I need to give in and curl up and give up. 

Become as silent as the other. 

Become as non committal about anything and everything. 

Grunt when things are approached. 

But I also know how that would be even worse. 

Why the fuck am I hanging on? 

Why the fuck is this so damned hard? 

Why the fuck should I even care? 

Why the fuck? 

Why?

The? 

Fuck? 

Hell - I don't know.

But just like I have been doing since 1996

I put one foot in front of the other. 

I get up and put that damned mask on. 

OH- a few people can see behind it.

They know and love me anyway. 

Cancer didn't kill me.

But at times I think it might have been better if it had. 

How is that for honesty.

Now that I wrote it out. 

The struggle.

The pity party.

The ugliness. 

I want to delete it. 

I am NOT suicidal.

I am NOT depressed

I am NOT in any danger to myself.

I am frustrated.

I am tired.

I am lonely in that house. 

I am struggling to rid myself of frustration. 

But I do not want to hurt anyone.

They are all good people.

They may not be able to handle things

They need me to pick up the slack

Like I always do.

But always waiting for that next slack thing.

Having to be the one prepared for it.

Ever watchful - knowing the blind siding will come.

It always does.

Putting money away.

Always juggling numbers

Handling the difficult stuff. 

No damn wonder I am tired. 

Now five minutes is over and I have written ugly.

I have cried ugly too. 

Damn I want to get away from ugly. 

And some days, I really don't want to go home.

yup - his name is Daddy

Oh - I worked so hard with that oldest one. 

Say Daddy.

Call Daddy. 

Look it's Daddy. 

So she said Daddy first. 

Then, in the middle of the night she would stand in her crib, shaking the rail, hollering "DADDY!!!!" 

And I would say - "Honey, she's calling you" 

And they would get up and eat pop-tarts and watch Barney videos. 

And I would smile and go right back to sleep. 

No worries - she was in good hands. 

Then the younger one came along - and he was on to me. 

So he would say -- "she wants you" and then quickly go back to sleep. 

While the Softball Princess and I would stay awake FOR HOURS. 

She slept one hour a night from 8 months through eighteen months. 

He brought the basketball - soccer ball - and softball to the hospital. 

year round we play ball (toss in running sports later) 

drive 10 hours one way to watch the Princess run the bases ONE time --- been there

Drive four hours one way to watch the RUNNER Girl in a cross country meet - 4 hours for a 22 minute event. --- did that one too. 

I drove to school (and made Abby wear seasonal appropriate clothing) 

I am estimating he made at least 4000 school lunches. 

He coached.

I forced homework completion. 

He made LONG order pancakes. 

Me - school projects.

He warned about leaving the dryer running when they took showers. 

Might cause a fire.

I waited up because they were supposed to text when they got to wherever they were going.

Whoo those girls - they love him. 

No reason for them not to.

He's their DADDY.

Both adults now. 

He still checks on Runner Girl's car - even though she is quite married. 

Raise the Softball Princess bed so she can get stuff under it in her dorm room - even though it required tow trips. 

Of course - his name is Daddy.

He drives them nuts with all the "healthy eating" tips.

Forwards emails with all manner of information they most likely don't need. 

His name is Daddy. 

Those two girls -- they love him 

no reason not to 

He's their Daddy. 

To those two girls......

no matter where you go

he is still your Daddy. 

Keep close to him. 

Because 

whoo -- he loves those girls

not reason not to

he's their Daddy.