How to Handle a Fitness Set Back

Side note: Sorry if this post seems a bit preachy... It is manly written for myself about a bit of a fitness rut I have gotten myself into over the past week or two. Time to get it together!

As many of you may know I have been sick on an off for, pretty much, the entire month of February. During February I have also been massively kicking up my fitness routine but have run into a few set backs with it since getting sick. It is funny how quickly our outlooks can change. Two weeks ago the idea of a 6-mile run sounded like the bestest most invigorating thing ever. Now, thinking of running 2-miles has me wanting to hide under our bed.

I think most of us have been at this stage of the fitness game. Yes, it is super vital to get back on that proverbial horse. And yes, the only way to get to that fitness sweet spot is to try working again. But, what do we do when working out is scary, hard, and there are more mental road blocks on the way to our fitness goals than we can count? Here are the five things that tend to help me handle fitness set backs every time, no matter how scary that 2-mile jog may seem.

Acknowledge It

In order to get past something, we have to admit it first. All of us go through high points and low points in any part of our life. Sometimes, I feel like my day is filled with multiple highs and lows for one, single thing. When it comes to a fitness low, we have to admit that we are there and that it is ok. Because, it is ok.

Accept that we are not where we once were or where we want to be, then, decide to do something about it. Sure, getting started will be hard, but we can start slow. It is good to know that getting back into shape is harder than maintaining a healthy fitness. Thankfully, most people find that getting back in the game the second time around happens quicker and a bit more easily as well.

Get a Buddy

Of course, getting a buddy is the most no-brainer fitness tip that there is. Even the fittest fit divas out there find that workouts go better and results come faster when there is a friend involved. Sometimes, it may not even be a matter of working out with said friend everyday. One of the best things I have found to pick me back up when my attitude gets low is to have a core group of friends that I talk to often about workouts and fitness.

Honestly, this blog has been one of the biggest inspirations for me when working out gets tough. Having a friend or two that can relate to you and encourage you can seriously make all the difference in the world. If you are not working out yet, find a buddy who has been thinking of getting in shape and start on the road together. I am always super happy to be anyone's fitness pal if you are looking...

Set a Timed Goal

I hate, hate, hate timed things. In fact, I refuse to play Tetris because of the whole timing component. But, nothing gets me off the couch like a goal that must be accomplished by a certain date- even better if there are friends involved. Of course this goal could be something like, "get a six pack by May 1st for bikini season," but that is not a real deadline, it can bring body image stress, and is completely open to interpretation. Timed goals that work a little better for actually stating a fitness plan and getting fit would be to sign up for a local race with some friends or reserve your spot at a local yoga retreat. Both of these will keep you working towards something and take the pressure off getting that tiny tum or unattainably perfect legs.

Do Something New

One of the best ways for me to start back up on my fitness goals is to try a new class. New activities can be super fun and open us all up to a whole new workout world we never knew existed. It is also way easier to try something new after a long time of not working out since there is enough excitement to drown-out any fears or apprehensions.

Something that I started up without really realizing I had done it is to try a new(ish) fitness class every Sunday. I have found that this really gets my week started off on a high note and opens me up for new fitness experiences. This is how I tried Pure Barre, Power Yoga, new instructors, and all of my most recent long and fastest runs. This is seriously one of the best secrets I have yet found to keeping a consistent workout routine and feeling great about my week of workouts.

Buy Something New

No matter how much I do not feel like working out, when I get a new workout top or leggings, all I want to do is try them out. I am pretty sure that this is a scientifically proven way of getting out of any workout rut. This, proven, something new law works for things as big as new workout equipment or as small as a new hair band. Our curiosity for how it works and want to show/wear something new will win every time over our want to sleep, marathon a show, or all around laze around.

 

Confessions of Someone a Bit Under-the-Weather

Happy March!! March is the welcoming of spring and one of my personal favorite months of the year. Loving March may have a bit to do with the fact that I came into existence in this lovely month 27-years ago (as of March 20th), or because it is one of the few months that Florida is both sunny and cool. Yea, it is all around great and this month will be a little bit extra special on the blog because of it. We are planning a guest post or two, some special giveaways, and a few other surprises along the way. It will be great!

To give me an extra special beginning to March, my body did the best thing ever and decided I should catch another cold/cough/whatever this thing is. Somehow, this past week I managed to get sick again. I am not sure if it is the massive pollen in the air that has weakened my defenses or it is because I just came off being sick, but this week has been filled with a doctor's visit, many hours in a bed, and way too much watching of The Only Way is Essex.  Yes, workouts did still happen, but no, they were not as intense or long or abundant as I would usually prefer. I did, however, learn a bit about myself this week. When I am sick, this is what I want to do all day, all the time:

• Lay in bed and think how nice it would be to get out of bed, but never do because, meh.
• Watch tons of online workouts. This is partially because a I want to be doing them, and also a bit because it makes me feel better about not working out.
• Marathon a tv show, any tv show.
• Read a book. Decide on said book. Then, begin to read it and decide I am way too dizzy for that foolishness.
• Wait to take any medication until my husband brings it to me and, subsequently, puts me on a meds/vitamin schedule. I know, I am such a pill. But, it's partially his fault for starting this up in the first place, right?
• Play with cats, take pictures of cats, snuggle cats, look up cat videos online. Pretty much, there has been a lot of cat stuff going on this week.
• And finally, not write nearly as much as I should be. For this, I am sorry to all of you but completely promise we will get back on track soon!

Yes, that has been my week interspersed with a few super productive moments that make me feel not-so-bad for everything else. So, without further ado, my workouts.

Sunday: Hot Yoga class

Monday: One of the many bullet points above instead of a workout.

Tuesday: Kettlebell Mixer Workout x3 followed by this yoga flow by Adriane.

Wednesday: Rest day

Thursday: Kettlebell Mixer Workout x2 which I seriously love! Followed by this Tara Stiles yoga flow.

Friday: This Train Like and Angel Workout with Mary Helen Bowers

Saturday: Rest day

Kettlebell Mixer Workout

Ok, if you are looking to get a major sweat going, burn some massive calories, and work those thighs, bum, back, arms, and abs, then this kettlebell mixer workout for you. Seriously, every time I do this workout I am sore for two days. The best part is that the workout comes in a set that takes 5-minutes to complete and can be done as many times as your heart desires. I average doing 3 sets of this workout either before yoga or after a run. But, doing just two sets the other day gave me a super great workout as well.

You may ask, why is it called a kettlebell mixer workout? Great question! This workout mixes different uses for kettlebells along with different areas the kettlebell targets. Depending on how many sets you do, you can also get a bit more tricksy and switch-up exercises per set. Also, it is what I dubbed it on my interval timer.

To complete this workout, do each exercise for 1-minute (or 30-seconds per side), then move straight to the next. Take a 30-second break between sets. If you would like to (which I recommend) alternate between squats for the odd sets and Russian twists for the even... It will give an incredible full body workout!

To complete this workout, you will need an 8-15 lb kettlebell. I opted for an 8 pounder.

Kettlebell Swing

Works: Abs, legs, and bum

This is my all-time favorite kettlebell exercise! Stand with feet shoulder width apart. The key is to keep the back straight and hinge at the hips with knees slightly bent and the kettlebell held between the legs. Swing the kettlebell upwards with arms straight and simultaneously lift the torso and straighten the legs. It is important that the glutes and core are doing all the work here. Continue fro 1-minute.

Check out this video for an in depth description of what to do.

Alternating Lunges

Works: Legs, bum, and back

Stand with feet hip width apart and the kettlebell held at chest level. Alternate lunges with the right, then the left foot while keeping the kettlebell stationary and torso straight. You can either complete stationary lunges where the feet alternate lunging foward and returning to starting, or, walking lunges. Continue for 1-minute.

Windmills

Works: Legs, obliques, and back

Start with legs shoulder width apart with feet facing forward. Lift the kettlebell overhead with the right arm, making sure the arm stays straight up the entire time. Slowly hinge at the waist while keeping the legs and right arm straight. Touch your right toes with the left arm, then return to starting. Continue for 30-seconds, then alternate to the left side.

Squats: Odd sets

Works: Bum, legs, and core

Stand with feet shoulder width apart and toes facing forward. Hold the kettlebell at chest level and slowly bend down. Be sure to keep the back straight and push the bum out. Lower as far to the ground as possible with a straight back, then slowly rise back up to starting. Conitnue for 1-minute.

Russian Twists: Even sets

Works: Abs- all of them, chest, shoulders, back, and inner thighs

Begin sitting on the ground with legs lifted and knees at 90 degrees so the lower legs are parallel to the floor. Back should be straight and at a 45 degree angle with the ground. Hold the kettlebell at your belly button and begin twisting to the right, then the left so the kettlebell touches the ground on each side. Continue for 1-minute, making sure that the legs stay together and only the torso moves.

There should be no lower back pain here. If you feel pain in your lower back, chances are that the back is not straight. Try placing the feet on the ground to keep the back straighter and reduce lower back pain.

Side Plank Leg Lift Rows

Works: What does it not work?

Get into side plank position with either the left  forearm (intermediate) or hand (advanced) resting on the ground directly under the shoulder. Stack the feet on top of one another and keep the hips up as high as possible with the free holding the kettlbell on the ground with the right arm at chest level. Slowly bend the right arm, thus lifting the kettlebell in the same line of the chest. While lifting the kettlebell, simultaneously lift the right leg off the ground as high as possible while keeping it straight and in line with the rest of the body. Hold, then lower back to starting.

This exercise takes lots of coordination and balacce. Try to complete 5 side plank leg lift rows in 30-seconds before alternating sides.

Kettlebell Swing Part I

Kettlebell Swing Part II

Alternating Lunges

Windmills Part I

Windmills Part II

Squats: Odd Sets

Russian Twists: Even Sets

Side Plank Leg Lift Row Part I

Side Plank Leg Lift Row Part II

Top: Roxy Outdoor Fitness Leggings: Victoria's Secret

Workout Clothes I am Currently Obsessing Over

There are tons of new spring lines of clothing coming out right now. Although I am currently loving all the sun dresses and sandals we are starting to get a hint of, I am obsessing over so many new workout clothes that my head just might explode. Full disclosure, I have already bought a few things on this list.

1. Fabletics Omemee Sports Bra $$19.95 (multiple colors) 2. Lululemon Core Kicker Tank $58 (multiple colors) 3. Fabletics Sydney Legging $39.95 (multiple colors) 4. Fabletics Norwalk Tank $27.95 (multiple colors) 5. Victoria's Secret Knockout Tights $69.50 (multiple colors) 6. Victoria's Secret V-back Boxy Tee $39.50 (multiple colors)