What is Your Motivation?

It’s sometimes hard to find the motivation to engage in physical fitness…I think this is a problem for most people I know at one time or another. I will go for weeks where I’m pumped up and excited about working out, but there are other times, however, where I just would rather do anything else. I like to associate my unmotivated times to that of a lumaca (slug in Italian…it sounds better to me).

My gym is a three-minute walk from my office and a six-minute walk from my apartment and sometimes, that is just too far. This is a prime example of being unmotivated and I sometimes wonder, what the heck is wrong with me?! To top it off, in my apartment, I have a yoga mat, workout videos, inline skates, a jump rope and a bike in my apartment. You would think that when I don’t’ want to hit the gym, I could entertain the thought of actually using my home gym, but when I’m unmotivated, no thanks, I’ll just hang out in Lumacaland.

When I’m unmotivated, my excuses and complaints run the gamut: bloated, tired, want to be home, want to grab a drink, want to do nothing, etc. Anything will work really, as long as I can abstain from exercise. Sometimes the best thing to do when I’m feeling like this is to NOT go to the gym because if I go, I won’t accomplish much. My other option is to take a class; at least someone would TELL me what to do.

Last night, I made the decision to go to the gym after all...my subconscious forced it on, I tell ya. On Tuesdays, my all-time favorite class is taught (intenSati, taught by world-renowned instructor, Patricia Moreno), but I really just was not in the mood...at all. At about 8am, I it had full intention in going, but at 6pm, it was a whole new ball game…I was tired and hungry and grumpy...the list goes on.

Once I changed my clothes, I made the decision to man-up and not be such a loser—I went to intenSati. I had indeed made the correct decision; her class is so good to me. I always leave the class with sweat seeping through my clothing, jello legs and a positive attitude. The latter is essential to working out; you always want to feel good about yourself after any type of exercise or what’s the point?

My obsession with intenSati started when I joined Equinox five years ago, and it's still my favorite class. For over a year, I religiously attended every Tuesday night for 30 minutes of abdominals followed by an hour of intense cardio, yoga and lower body work. I’ve always had a difficult time explaining her class to people, but it’s sort like old school aerobics on crack, mixed with some intense lower body work at the end of each class. If you want to try her class out, ask me for a guest pass!

With a background in fitness, life coaching and yoga, Patricia incorporates inspirational and spiritual ideas into her classes. At the beginning of each class, she uses real-life examples and ideas to encourage and motivate the students to make positive changes in their lives. I’m usually not one for life couching or spirituality during my workout, but last night (and on many other occasions), her thoughts really rang true with me and my sluggish attitude. Patricia reminded me that it’s only me who can make positive changes in my life. And sometimes you just need to push yourself to engage in physical activity…I promise it will pay off more than you know.

A quote from class: There is no way to happiness; happiness is the way!

I Can't do 100 Push-ups!

About a year ago, with three of my friends, I attempted the six-week 100 push-up program. Yes, 100 seemed a bit ambitious, but I thought, if the website says it’s possible, then it must be? Wrong. Well, maybe not wrong, but I didn’t stick around long enough to make the 100 – I only got to 31.

Over my long birthday weekend (June 21), my best friend, Jodi, was visiting and she was doing push-ups and stretches each morning. She reminded of my failed attempt at the 100 push-up program and being the obsessive person I can be, I couldn’t just sit there and watch, so I decided to jump on the bandwagon. I mean, I couldn’t have her being all active and fit without me, now could I?

On day 2 of her visit, she finished 20 push-ups, so I had to see if I could match her…or beat her. And guess what? I did. I accomplished 25 push-ups before falling on my face. (Pat on the back. Hoorah!) This only reminded me that when I’m at home or watching TV, all I need is 10 minutes to get in a quality workout session. Try it!

How it works (if you’re up for the challenge). First off, you need to see just how many proper-form push-ups you can do. By the way, my mom couldn’t do one push-up when she started, but after doing the girly, on-your-knee push-ups to start, she is now able to do 5 regular push-ups – anyone can do it! Very important: Don’t stop until you are shaking and can’t possibly do one more…you’ll kind of want to fall on the floor. 

After the initial test has been accomplished, you will place into one of three levels. After your level has been determined, you move on to the actual program – this means 3 days of your week will be spent doing push-ups. Even if you don’t finish the six weeks, you are guaranteed to increase the amount of push-ups with strong arms to boot!

With a total of 21 push-ups, I fell into level three, but I had to actually do the program in level one because it became too difficult to complete each week.

LEVEL 3: Week 1

Day 1 (rest 60 seconds in between each set) Set 1: 10 push-ups Set 2: 12 push-ups Set 3: 7 push-ups Set 4: 7 push-ups Set 5: max (at least 9)

Day 2 (rest 90 seconds in between each set) Set 1: 10 push-ups Set 2: 12 push-ups Set 3: 8 push-ups Set 4: 8 push-ups Set 5: max (at least 12)

Day 3 (rest 120 seconds in between each set) Set 1: 11 push-ups Set 2: 15 push-ups Set 3: 9 push-ups Set 4: 9 push-ups Set 5: max (at least 13)

As you can see, the days get progressively harder and thus, why I had to switch levels. If at any point it becomes too difficult, just repeat whichever week you are struggling with until it becomes easy. I highly recommend this program to friends because even if you don’t finish, you are guaranteed to increase the amount of push-ups you can do with strong arms to boot!

To view the program in its entirety, visit One Hundred Push-Ups.

Arms with Tim @ Equinox Soho

My friend Nathalie invited me to a 4pm training session with her friend Tim Keleher (thesportingclub.co.uk), and I couldn't turn down the offer. I guess I really didn't know what I was getting into, but how can you pass up a free personal training session? Apparently he had found this new great arm routine, which he learned of in Sweden...I think by great, he meant torturous, but anyway, it's always good to mix it up. You're body gets used to certain workouts and you need to spice it up! We started out with negative dips and negative pull-ups. When did I last do a pull-up? My best guess is 4 years ago. After doing about 4 regular dips, from starting position, with arms straight, I had to lower my body down while Tim was counting from 3-10 seconds (different count for each of the 3 sets), then weighted chest dips with a belt around my waist (3 sets). The weighted dip is an excellent movement because it allows for the training of the chest and triceps together in a way that uses a greater mass of muscle from more muscle groups. Next were the pull-ups…so hard. Tim had to lift my legs a bit so I could pull myself up and then while he counted down from 6-12 seconds (3+ sets of different counts), I had to lower by body to the count. This was incredibly fatiguing but that is why it was exercise #1.

We moved on to push-ups and bicep curls on an angled bench. I thought that at least the push-ups would be easy for me, but NO – my body was already tired. I started out with push-ups (5-10 reps), then bicep curls on the bench with an 8-lb weight (12-15 reps) and finally bicep curls with a 20-pound bar (10-12 reps). I actually had to switch to a 5-lb weight for the bicep curls and a 10-lb body bar because I was shaking like crazy! We did 3 sets of each and it was tough to say the least. Next was tricep work: skull crushers (3 sets of 12) and tricep rope pushdowns (3 sets of 12-15: 1 set standing and 2 sets on the knees).

Dips

1. Stand at the dip station and grip each handle, with palms facing the body. 2. With arms nearly straight, lift legs off the floor or platform and lean forward slightly without dropping your head. 3. Slowly lower your body until your upper arms are parallel to the floor. 4. Push yourself back up until your arms are almost straight. 5. Repeat, lowering and raising yourself until exhaustion.

Skull Crushers

1. Lie on the floor or a bench and hold a light-medium barbell with the hands close together, about shoulder-width apart. 2. Extend the arms straight up over the chest, palms face out and thumbs wrapped around so that they're next to the fingers. 3. Bend the elbows and lower the weight down to a few inches above the forehead or until the elbows at about 90-degree angles. 4. Squeeze the triceps to straight the arms without locking the joints.

Rope Pushdown

1. Attach a rope to the top portion of a cable machine. 2. Grab the rope with your palms facing towards each other and position the rope at about chest level. 3. Slowly lower the rope downward, making sure to keep your elbows in while extending your arms and have a slight bend in your arms when you reach the bottom of the movement. 4. While keeping your elbows in slowly let the rope come back up to the starting position.

This concluded the workout (roughly an hour and a half). While my blood sugar was high, I inhaled a smoothie with strawberry, banana and soy milk. Every responsible source in bodybuilding and athletics recommend that you eat preferably within 45 minutes (maybe up to 60) after a workout. Known as the “golden hour,” this is when the muscles absorb the most nutrients and when glycogen, an energy reserve in your muscles, is replaced most efficiently.

This workout was on Saturday and today (Monday), I can barely straighten my arms, lift my purse or basically do anything other than type with my fingers. I recommend this workout to anyone who wants to see major results and feel the pain. Yay! Thanks, Tim and Nathalie.