The
blogger workshop has to wait:
Today
I feel the sudden urge to write something about exercise!
Beware:
All
workout fanatics and pros can skip reading this, as there will be
neither groundbreaking news (“the perfect bikini body in just three
weeks!”) nor any extensive instructions.
My
post is more likely directed at all those who…
-
have so far not really taken to exercise, but would like to be fit
all the same,
-
have a densely filled work day,
-
instead of “my life will be completely different from now on, I am
going to change absolutely EVERYTHING” prefer to integrate a short
unit into their daily life, which shows a maximum of results with a
minimum of effort.
In
other words, people like me ;).
For,
yes, I am slim (which is 90% due to my eating habits and 10% due to
my genes) – but I am not completely fit.
And
there is a big difference!
For
joints and muscles as well as endurance.
I
have actually meant to change this for quite a while.
Yet
I wasn’t ready to invest a lot of effort and big changes, nor to
put in a lot of time.
I
have been running for several weeks now, and afterwards I add a few
simple and effective exercises:
all
in all it does not take me much more than half an hour.
How
did this happen?
Here
are my tips and personal experiences – I am sure one thing or
another will help you, too!
1.
Motivation.
What
triggered me was one single sentence:
"When
you get up in the morning, drink a glass of water, put on your
running shoes and run! And only return after 20 minutes.”
I
have talked about this here before.
The
simplicity of this statement nearly shocked me, as I instantly knew:
"Even
I should be able to achieve THAT?!”
Very
easy.
Put
on shoes.
Start
running.
Return
after 20 minutes.
WHAT’S
THE PROBLEM?!
All
that’s keeping you are lame excuses, that’s literally ALL. So
every time I didn’t feel like going (and it was obvious that that
was going to happen) I asked myself straight off: "Do I not
value my body enough to just go and invest 20 minutes? Or am I just
too lazy?”
I
just didn’t tolerate any excuses, that was all.
And,
surprise: everything’s running smoothly.
Literally.
I
am excited for anybody who wakes up one morning basking in the deep
revelation: "I will change my life – EVERYTHING. NOW.” And
who then goes on to become a superjock and fitness guru – but
honestly: how often does that happen?
How
long do you want to wait?
In
the meantime you better drink a glass of water, put on your shoes and
run.
Difficult?
Nope.
Easy.
2.
Preparation.
As
simple as I had set out, as simple do I intend to keep it.
Which
means:
I
already had a pair of running shoes, I added 3 sports bras from H&M.
That’s
all.
No
stylish functional clothing, no apps, no heart rate monitor technical
thingamabobs.
I
don’t even own an iPod.
Should
you still need running shoes, please go to a specialist store and get
some advice – it is a science in itself and you will truly get your
individually perfect shoe there. But it is also quite funny.
In
the morning I put on my sweatpants (oh yeah, the ones that I used to
wear for lounging around), a T-shirt or a long-sleeved shirt and off
I go.
I
bet 90% of all readers own sweatpants and a T-shirt!
If
it is a little chilly a hoodie serves me well, as my ears easily hurt
in the cold wind.
I
pull the cuffs over my hands as a substitute for gloves, the hood
warms my head and if it gets warmer, I unzip the sweater jacket.
If
it gets really warm, I take off the T-shirt too, tie it around my
waist and only wear the sports bra (2 on top of each other, which was
a tip from Jil who runs regularly).
I
run entirely without make-up, my hair in a bun on top of my head –
if it’s warm my hairdo usually morphs into a visual disaster.
Complicated?
Nope.
Easy.
3.
Speed and mileage.
Like
anything else I do, I didn’t want to allow any pressure in this
area either.
I
decided to really ENJOY this time.
The
fresh cool air, nature, my body and how it moves.
Amazing
or what?
I
have two legs that carry me, sometimes fast, sometimes slowly
wherever I want to go!
If
that’s no reason to be incredibly grateful!
When
I slow down I feel a pleasant tingling all over – caused by the
fresh air and the exertion.
Like
sparkly lemonade tickling me all over.
Niiiice.
I
have no intention whatsoever to “cover” a certain distance or
successfully accomplish anything, I make no demands on myself – I
don’t compete with anybody.
Why
should I?
I
am relaxed while running at a slow speed that allows me to breathe
regularly.
The
whole thing in intervals: 5 minutes running, 5 minutes walking, 5
minutes running, short sprint (after which I am half-dead!), and then
walking.
The
first few times I ran for about 13 minutes, upping it to approx. 25
to 30 minutes due to the route.
I
can integrate this well into my morning.
I
usually leave the house after the kids have gone to school and I have
tidied the kitchen.
And
I run only every other day.
No
“I made 5km today!”
No
“I want to improve.”
And
above all (!) never ever a guilty conscience, if time restraints
don’t allow me to go for 2 or 3 days.
I
personally abhor things like a guilty conscience – for whatever
reason - , and I certainly don’t want to add that to exercising,
too.
If
I exercise: great.
If
I don’t: whatever.
By
the way, you can seriously run almost everywhere, and you can even
pack the shoes when travelling.
Difficult?
Come
on.
So
easy.
4.
Muscle growth.
When
I return from my run I am abviously already in my sports gear – so
why not immediately add 2 to 3 simple and effective exercises to
stimulate muscle growth? It doesn’t even take 10 minutes, I don’t
have to drive to a gym, everything I need for it, I have at home.
(One pillow, two one-quart bottles of water for weight lifting).
One
of the exercises for example is relaxed sitting, back to the wall.
WITHOUT
a chair, mind you.
(see
HERE).
Now
do that for a minute….
For
as we know running is more of a cardio & endurance thing (please
correct me, if I’m wrong, I am not so knowledgable with these
things!) – for a great physique you have to put in a little bit
more effort.
I
carry out everything slowly and in a controlled manner, and just as
often as I manage to do it – and that is usually not that often.
Nevertheless my muscles are always sore the following day.
This
makes for a flat stomach, strong support for the spine (a tense neck
often results in headaches) and: muscles burn fat even when you’re
at rest.
By
the way, Jil’s trainer Alex showed me the exercises – a competent
and unbelievably likeable man, who even writes a blog ;).
So
if you are further interested in fitness and nutrition, visit him
HERE!
3-
4 exercises that take not even 15 minutes?
Easy.
Even
I can achieve THAT – now that I am already standing here in my
living room, sweating ;).
5.
Attitude.
As
in a lot of other areas there is a risk you run also in the area of
exercise and fitness, a risk called: religion.
In
other words:
You
declare your own way of living as the Only One and from now on look
down on anybody who is too weak/fat/lazy/ignorant/unable to live just
like you.
Maybe
only behind closed doors, maybe just in your head – still, from now
on you look condescendingly at anybody who lives a different life.
So,
if you already exercise regularly and notice the following or similar
thoughts running through your head:
"Well,
SHE could really use some exercise, look at how unathletic she
looks!”
"5K?!
Ridiculous, I can do 4 times as much!”
"Oh
man, I am so much BETTER, because I am athletic!”
-
you are well on your way straight to hell.
Well,
congrats!
By
chance I overheard a conversation at the grocery store, where two
women condescendingly talked about the contents of the shopping cart
on the conveyor band at the check-out – mind you, not about their
own, but about the person’s in front of them.
"When
I look at what I just bought, only fruits and vegetables and healthy
things, and compare it to this one up front, just processed food –
I fell so much better. How on earth can you buy all that!”
This
is a shining example of derogatory religious behavior – it exists,
of course, also in other areas of life:
Be
it fashion ("how dare you wear something like that?”, “I am
dressed with SO much more style”) , parenting ("I am just
totally the better mom, I would NEVER allow my child to do that!”),
interior decoration ("OMG, a tiled living room?! My house is
decorated so much more tastefully…”), vaccination of young
children, vegan diet, etc., etc. etc.
In
some areas outright religious wars are fought ;).
Every
time you look down on others, compare yourself with others and feel
better afterwards - just forget it.
If
you feel worse afterwards, on the other hand, it’s simply
inferiority – just forget it, too, is what I think ;).
Just
be happy about your own change, don’t judge others – live and let
live.
Not
so difficult, right?
You
see: everything’s easy ;).
That’s
how I like it!
With love,
Joanna
p.s.
We had some girls sleeping over today.
When
I took the pictures for this post, the ladies had just gotten up
(11:30am!); in passing Noelle’s friend said to her, laughing: “Your
mother! She rather takes a picture of her running shoes than run in
them!”
It's
a tough job.
