- The combination of exercise + music + intentional intervals + other people makes the time go by extremely fast. This is the exact opposite of a boring walk or treadmill workout. It has a big mental boost to it. Like I said on Saturday, "Hello happy brain chemicals!"
- Many of us still believe that the harder we work, the better. Tread is a reset button on that false belief. With cardio fitness and fat burn, it is not about working as hard as you can. It is about learning how to be in a particular heart rate zone.
- This is a learning process. We are working out based on advanced exercise science! I've tried to simplify it as much as possible, but it will take a few sessions to learn how your heart rate responds to the changes in speed and incline. You'll get it.
- One of the changes you will see first in your fitness is your recovery rate. In other words, when we finish a song and I say, "Recover!", your heart rate will start to drop to zone one much quicker. Some of you are already seeing that after just a few sessions. Yes, it can happen that quickly.
- We are working in the zones where the highest amount of fat is burned for fuel. If you want that fitness reboot, come to class twice a week if possible. This is a great way to "hit the reset button". I would much rather see you do a workout "cleanse" than a food cleanse. Don't be afraid to immerse in exercise if you want to see results.
- I felt good before, but I have been teaching five Tread classes a week and I feel amazing! Walking like this is the number one exercise for life long fitness. Learn now, and stay with it.
- The first song of our very first class was, "What Are You Waiting For?" Don't suffer through knowing you need to do cardio, but hating it. We all find a way to spend the $15 anyway, why not make it go towards you taking care of you! What are you waiting for?
- A participant said after class on Saturday, "Winter is going to be great, now!" I started thinking about that. What would winter be like if we all kept up our cardio? What if spring came and we had actually lost the weight we've been hoping to? It is possible! You just have to do the work.
- Tread is intended to be for walkers. I love walking and I believe it is the best fat burning cardio exercise there is, especially as we age. There is something really awesome about being on that treadmill in class, arms pumping, core tight, shoulders back, power walking. I mean it, the sweat is dripping! Walking like this is also a learned skill, so stick with it. It takes practice.
- I've heard your struggle for years regarding cardio. I know what to do, I just don't do it! Everything about Tread is meant to help you push through that and be someone who says, "I did it!" As always, it is about accountability, consistency and believing the truth. The truth is you can do this, you'll feel so much better, and you might even become a walker for life.
Tread class is going great. Kim and I are learning a lot and so are the people who've signed up. Here are my observations so far:
Earlier this year, I set out to meet a goal for the year I turned 50. I decided to complete one half marathon a month. I started in January in Arizona, did a treadmill half in February, came in last in 12 degrees in March, got a mug instead of a medal in April, did Cap City in May, got stranded by a Lake Erie storm and missed June, made it up doing a virtual race at Highbanks, saw the majesty of Bryce Canyon in July, had a nice cool August morning for the Emerald City half in August, and that brought me to September.
Eight down, four to go.
I would think about the last four months I had to go, and my mojo was no longer there. I didn't want to do any more. This has been much harder than I thought. The cost, the logistics, getting out there and doing 13.1 miles ready or not, it's been tough. So every time I sat down at the computer to plan out the rest, I would end up wandering off to do laundry or some other procrastination.
My thought has been, I'm over it!
How many times do we set a goal, so excited at the beginning? The motivation is so real then. I remember well how I felt in January. This was going to be epic and meaningful. Twelve in twelve! I was pumped up.
But here's September and honestly I'm not feeling any of that excitement. I took one more look at the available half marathons in the area and decided to pay the small fortune and walk the New Albany Walking Classic. Picking up my race packet Saturday, I was still unsure if I'd even show up. Same with Saturday night at dinner. Sunday morning, when the alarm rang at 6:00 am, I thought, "This is dumb!" I am tired and I need to sleep.
I hit the snooze.
The second time it rang, I was still highly resistant to the idea of getting up and walking 13.1 miles, but this little voice in me started to awaken. It was my commitment, my initial motivation in January, my reason for doing this to begin with. "Just get up", it said.
I got up and chugged some coffee. I looked at my race number and rolled my eyes, still rebelling against my own goal. Then I saw the Believe rack of medals on my wall that holds January - August. Yes, I could quit. No one would be mad at me. But I know this from my past. Quitting doesn't grow me. Quitting doesn't strengthen me. Quitting reinforces the old belief that I don't matter, and what I do doesn't matter.
But it does.
So I stared at the Believe rack that represents my goal. And I called on my commitment. Please, God, remind me of why I was excited to do this and help me see it through. Help me show up. Help me finish. Help me keep my commitments, especially to myself.
I'll be honest, my feelings didn't change. I didn't suddenly feel this rush of excitement to go walk. But the resistance disappeared, and that was enough. I put on my race number and got in the car. I got out of the car and hurried to the start. I sang the National Anthem and started walking. And at mile 4 I had the thought that I would cut it short and finish with the 10Ks. But somewhere around mile seven, when the sun came out and the music kicked in, the joy came back. Oh happy day, there it was!
I know how hard it is to stick with fitness. There are days that we don't feel like doing it AT ALL. And there are days we feel like quitting entirely. I've learned there has to be something bigger than me, to call on when resistance is overpowering me. I call on these things:
My commitment - the reason and the excitement that caused me to set this goal in motion in the first place (health, feeling better about myself, celebrating life...)
My community - the people I made my commitment TO (that was you!)
My empowerment - "...I was given the gift of a handicap to keep me in constant touch with my limitations. Fear did his best to get me down; what he in fact did was push me to my knees. No danger then of walking around high and mighty! At first I didn’t think of it as a gift, and begged God to remove it. Three times I did that, and then he told me,
My grace is enough; it’s all you need.
My strength comes into its own in your weakness." -2 Corinth 12
Fear and resistance are too big for me to face alone. And I don't have what it takes to keep my commitments long term. But I don't have to. I have something much bigger than me to turn to when I need help. I have love and grace to empower me and keep me going.
So do you. You are loved. There is grace for your struggle.
I don't know about you, but I am craving routine at work, at home, and especially in my workouts. Summer was great, but between travel, concerts, and holiday weekends I don't know what day it is!
Labor day weekend was packed at Clear Rock! Tread classes Saturday and our special Monday strength workout were filled. My sense is, you all want your routine back, too.
I love the stretch from September to December. There is time to build that routine before the holiday hoopla and then the New Year's craziness. About 6 years ago, I decided that I would draw a line through my Tuesday evenings, and sign up for Body Pump every week. First it was at Lifestyle, and now at Flow Studio. It is my me time. My workout. Last week, I was so stressed out from the electricians, the city of Westerville, and all that. I am not used to that kind of stress! At first, I didn't know what to do. And a place inside me kept saying, cancel Body Pump class and finish this stuff.
But I went to class anyway. It was great music, I lifted some heavy weights, pushed myself, and blew all that stress away. I am not kidding. When I left class, it was gone and I felt like a new woman. My smile was back.
I am pretty thankful that working out can do that for me. My job is to remember that, and go work out! It is so tempting in those moments to allow the overwhelm to win. But I chose me that day, and it paid off.
Don't let stress and being without a routine keep you feeling overwhelmed. Start with one day a week. Sign up in advance. Part of our job at Clear Rock is to help hold you accountable. We will do everything we can to help you get here. Once you're here, I promise that stress will melt (sweat) away, and you'll be ready to take on tomorrow as your very best self.
Writer, fitness coach, personal trainer, entrepreneur, work in progress.