Today I want to workout.
But I don't really want to jump up and down.
Or go outside. Or get too, too sweaty.
And I want to have an excuse to have a favorite show on in the background without feeling 'guilty' (anyone? just me?).
Oh, and I just want to work my lower body.
Oh oh, and just a short workout.
Too much to ask for?
NO! I got you:
See below for this 18-minute lower body workout pulled from a full Pilates class to lengthen and strengthen without getting up off the ground!
Remember, every bit counts!
For as much reading and writing as I have been doing personally each day, cue the 'I don't know what to write' for a blog post this week!
So what did I do? Looked through the collection of quotes I have saved over the years...
And was immediately inspired.
^One of the first I came across.
Darn timely, huh?
We might be in the middle of what feels like a country completely falling apart, but GOOD THINGS WILL COME. I don't know how long it will take, no one does. I don't know how much pain we will all go through to get there, no one does. But eventually, eventually, we will be back to whatever 'normal' becomes-- and here's hoping and praying that new normal is BETTER, STRONGER, and KINDER to ourselves, each other, and the Earth.
A life is made up of all moments. A good life tries to put the happy moments at the forefront of memories. We all have varying levels of sad moments. Sometimes it is hard to bring the happy moments to the surface. But go ahead and write down any and all you can think of right now.
And when you are done, smile. Then perhaps go make up another happy moment:
Go for a walk.
Tell someone you love them.
Pet your dog.
Watch a happy story on YouTube.
Read Betty White quotes.
Lie outside and breathe.
Read a great book.
Want to share? I'd love to hear!
Jane Fonda is 82, stars in a sitcom, runs two foundations, and has a history of stage, screen, and fitness that is too long to list in one sitting!
If you want a history lesson on her, click here.
But what I want to focus on are two things here: Perseverance and Staying Active.
From the 1960s on, Fonda grew in her career as an actress and fitness professional.
Yet at one point, according to the above link's cited interview, Fonda was ''effectively blacklisted'' from Hollywood due to political opinions and activity. Did that stop her? NO. Did she say, 'they hate me, my career is over.'? NO. Mother's suicide, her own eating disorder, non-stop media. Did any of this stop her? NO. She has gone through multiple divorces. Did these stop her? NO. Breast cancer. Did she stop? NO.
Fast forward to 2005, and she is co-founding Women's Media Center, while already having been deeply involved in charitable work for decades. The Fonda Family Foundation and Jane Fonda Foundation both support many ventures today as well. In 2015 she stars in Grace & Frankie on Netflix, which becomes a HIT show and has run seven seasons. Jane Fonda is 82 years old and starring in a show!
What an awesome example of PERSEVERANCE. And I am just giving you a snapshot into this woman's long and wild life and career. This is not about being born into affluence and connections, so beyond that. I don't claim to be an expert about Jane Fonda, but even just these few details help show how one person can keep forging ahead, and how one never knows what is next on the horizon...
How did I end up talking about Jane Fonda today?
Tthis morning, I decided to scour YouTube for a cardio video to do for my workout. **Advanced Tae Bo-- man. I'm telling you--always can count on those videos for a solid workout. Yes it may look a bit 'dated' thanks to the 90s styles, but who cares? Those videos work you out!** On the sidebar, I notice "Jane Fonda Exercise Challenge".
Guys, it is a great video.
Why is it that so often we associate 'old' videos with being 'sub par'? Sure, there are plenty of advancements in the fitness world and there are a lot of much stronger resources today--
But, I'm watching this video thinking, I have literally been to a class that normally charges $40 for 55 minutes of exactly what is happening on her video right now. I won't name the class, but it is THIS. Jumping around cardio for the bulk of the workout, with slower toning in between, no weights, all to the beat of the songs...
Jane knew what was UP in the 80s. Want to change up your workout this week and have a fun blast-from-the-past of 80s do's and wears, watch the below YouTube video. Thanks, Jane Fonda!
She is an excellent example of the importance of STAYING ACTIVE. A life-long mover, she incorporating fitness into her world...No, not a professional athlete or competitive X, Y, or Z, just MOVING. Moving safely. Moving consistently. Moving throughout her life.
And look at this lady now, STILL moving and shaking at 82 years old!
"An object at rest stays at rest and an object in motion stays in motion..."
-Newton's First Law of Motion
We find inspiration in the most unlikely of places. Today, what did I find in the random pop-up on the side of my YouTube page...Inspiration!
Keep persevering in what you want in life, and keep your body moving to help you get there. Keep your eyes and heart open for motivation-- both mental and physical.
Don't know about you, but I would not have guessed Jane Fonda's Workout was the answer for this particular morning!
To circle back to our meditation challenge week a few months back:
Shape magazine asked Fonda, 'What advice would you give your 30 year-old self?' Fonda replied: "I would have wanted to learn to meditate earlier. I think it would have kept me out of some trouble! ...I’ve felt my confidence beginning to go and so I got back into meditating again—I’d been so busy I stopped—and the minute I started meditating again, everything got better. I wish everyone would do it. I can’t pretend that it’s easy to still your mind; it’s not easy. But it’s like riding a bike. You can’t, you can’t, you can’t and then you can. You have to just keep doing it. Don’t give up; it takes time!"
"It's never too late - never too late to start over, never too late to be happy."
Have a great day,
Okay, I know this category is 'Health I A Sec', and this is certainly a bit longer-- BUT 30 minutes out of a 24-hour day is not much, and this workout will leave you with heart pumping and legs fired up!
You don't need to spend an hour+ each day working out to see results. Nope.
Advanced Body Weight Cardio Express
*Lower Body Focus*
^our key points for this workout. I don't explain that much here, this is a follow-along. I'm excited you are joining me!
At your own pace, body weight only, advanced lower body/cardio bootcamp.
If you are a 'beginner', you can absolutely do this! But, you will need to modify as much as desired....not sure how to change a specific exercise? Fill in with something of your choosing.
This workout isn't so much about what exercise you are doing at a given time-- it's that you are here and moving. Safely of course! FORM and LISTENING to your body.. Change things as needed, breathe, step touch or march in place at any time.
Check your area so you don't hit anything :) If you don't have much room, just keep everything more contained.
More fitness videos? :
Everything at your own risk. Not all exercises are suitable for everyone. Exercise can be dangerous and can result in personal injury. Any injury sustained from this video or others is solely the responsibility of the exerciser. Kate Cherichello disclaims any liability from injury sustained from the use of posted videos and exercises. It is recommended to consult a physician before beginning any training program.
RUNNING ON EMPTY WITH HEADSPACE
Wanted to recommend this guided run today, as it was just what I needed on my Easter morning run yesterday and hopefully you can put it in your back pocket to use when it can be of help to you, too.
How often is it the thought of the task ahead that is worse than the actual doing of the task?
How often do we not feel like working out but are thrilled with the feeling we have when we have accomplished it?
I can teach four bootcamp classes in a day and go to auditions in between---But tell me to run for twenty minutes and the task seems HUGE. We all have our strong suits ;)
Yesterday, I knew physically I could do a run. But mentally I 'just didn't feel like it'. Classic.
As I looked through what to listen to on my run, this popped up-- Running on Empty from the Nike Run Club app I use to track when I run.
My plan was 'at least run for ten minutes' then walk.
Well then the Nike coaches got in my head, which translated to my feet, and I kept going.
By the time I hit 20, and the whole Guided Run was 32 minutes, I was thinking to myself, I have to share this with people. Well then I couldn't cop out at 20, I needed to finish the run.
Maybe for you it is a walk, or a bike ride, or an online class. Whatever your exercise of choice, before stopping early ask yourself: is my body needing to stop, or is it my mind wanting to stop?
(Some quick workout ideas here.)
How have you been doing? Are you getting in your fitness this April so far?
John Krasinski's SOME GOOD NEWS
Leslie Jordan's Instagram
The sweetness of Disney Plus
ALL ages can benefit from the feel-good vibes all over this streaming service!
So far, we have watched Onward, Lady & the Tramp, Frozen II, Encore, and Three Men & A Baby. I recommend all of them.
Your L. L. Bean Boyfriend
See below. Need I say more?
;-D Thanks to my friend Allison for this gem...
Clicking on Facebook of Google Photos and scrolling a bit....
Looking at old photos is a way I love to bring a smile to my face!
Persistence 360 Podcast
with Mark Malkoff
I'm lucky enough to know this man through a good friend, and he is an awesome person. He's insanely creative and constantly positive. This podcast, as well as his other works if you simply type his name into YouTube, is sure to bring a smile-- and some laughs and motivation, too!
Happy. At a retirement home. Just trust me, watch it...
And yes, the sidebar will be filled with equally adorable smile-inducing videos...
"The 22 Best TED Talks For Inspiration" according to Greatist
It's a couple of years old so I'm sure there are way more, but
Go to town:
Visit: BIT OF INSPIRATION for more!
“Read about kids’ shows”
“Comment on a casting director’s Tweet”
“Edit video of me singing”
“Share happy thoughts on Twitter”
“Film, edit, submit video for Conde Nast posting”
“10 minutes of ballet barre”
“Zoom call on self-tapes”
^This is the list I keep daily. It is many pages long now in Google Docs, thanks to starting it many, many months ago-- and I am so glad I started it indeed.
As a performer and personal trainer, my days are not scheduled like they would be if I had a set boss, a set office, a set schedule...
The majority of my time is a ‘’choose your own adventure” format. Anyone who has been any version of self-employed understands the many pros and cons of this set-up!
More me, the over-arching challenges presented each day are staying focused, prioritizing, moving forward through what sometimes feels like a black hole of ‘where the heck do I go next’ in the on-camera world, while finding the balance of saying ’yes’ to the right amount of clients and classes in fitness to thrive but not collapse at the end of a day ;)
Anyway, this post does not have to go on very long today-- The point is, right now, especially, so many of us are facing a similar “choose your own adventure” calendar. If you are up for creating a DAILY ACCOMPLISHMENTS doc, I highly recommend it.
Yes I have my running to-do list, but this is a way for me to quickly jot down what I actually complete, however small, during a day that relates to moving forward in my career. Maybe you want to put everything you do in a day. That would overwhelm me, but more power to you if that is the route you go ;)
Go ahead, open Google docs, type today's date, and write some accomplishments.
What constitutes an 'accomplishment''? That's up to you. But I urge you to count every 'little' thing that moves you that tiny step forward.
I don’t know about you, but it certainly makes me feel better when I can look back at that and say, “YES I AM doing things!” Some days it feels I am stagnant, and this helps me keep track of the reasons to celebrate, of all sizes, those baby steps forward.
"Wrote a blog post." That’s going on the list :)
What other ways do you have of staying focused and motivated these days??
"A Navy SEAL Explains 8 Secrets To Grit And Resilience"
This article is SO quotable!
Had to share for some inspiration.
Posting bits here, but I recommend reading the article in full! It combines research and thoughts on the topic of RESILIENCE.
In summary, the article covers: "So what can the SEALs and research teach you about getting through life’s tough times? Here we go."
" Grit often comes from a place of deep purpose and personal meaning." Tasks need to have purpose, as they note: "our brains always give in long before our body does."
Intrinsic goals outperform External goals
Something that helps to keep one going ''in the moment''? Making it a game!
"Research has shown that hope and despair can be self-fulfilling prophecies.
(For the three things you can learn about fearlessness from Special Ops and Navy SEALs, click here.)"
"Marathons aren’t as hard after a few months of training. But if I said you had to run one tomorrow you’d probably cry."
"When you frame things as a win/lose scenario and they don’t go well, you’re a loser. And so you quit.When you take the perspective that everything is a learning experience, there are no winners or losers. And you just keep getting better."
"Gritty people often start out less talented. But by hard work they end up better than the naturally gifted:"
"As The Power of Habit author Charles Duhigg explained, having a support network is vital to improvement. Seeing others achieve goals makes us believe we can."
"Lots of little good things beat infrequent great things when it comes to how good we feel."
"There’s something about when you’re facing a really crummy situation, to look over at your friend and see him smile. It tells you, “Alright, I’m going to be fine. We’re going to be fine and it’s all going to work out.”"
Read the full article here: https://www.bakadesuyo.com/2015/01/grit/
What parts of this stand out most to you? Let me know in the comments!
Exercises to help strengthen your back. The video is a speed-through of a series you can do at home with no weights. Do them slowly and with control, be safe. Questions? Reach out!
Things to remember:
-always breathing throughout the exercises
-form and safety are key, keep these slow and controlled.
-squeeze your glutes (also can think of pressing hip bones toward ground) as you lift chest in these exercises
-notice your head- neck in line with spin (eyes downward)
-don't push too much! be nice to your back, help it don't hurt it. these won't be the most intense exercises you ever do, but they are important and powerful for your back!
To help you work your upper body w no weights: Push-Up Variations
-Wide (hits the chest harder)
-Diamond (hits the triceps harder)
Well, you have options--
1. Do one of each in a row, until you just can't do anymore. "to fatigue"
2. Do 10 of each, 2 times through
3. Pick one, do all you can for 30 seconds. Rest. Repeat (once or twice more).
4. Do 10 at various times through the day
Shake out those arms before and after!
Do you have other favorite variations?