It’s Okay to Ask for Help

A few days ago I decided to attempt to squat 205lbs… 

How is this relevant to asking for help? 

Well, I had just squatted a personal best of 195 the day before, along with a lengthy set of deadlifts. My body (especially the lower end) was tired. I’d never broken 200lbs before. But I thought I was ready. 

I did one slow, slightly painful rep. I got back up from under 205 lbs! 😀 

Of course that wasn’t enough…

I stepped up to the bar ready for round two. Stared at myself in the mirror for a while, contemplated if the song I chose was the right song, stared some more… 

I was going to do this. 

‘Not so fast there, pal!’ my brain screeched…. Ok, maybe I’m not going to do this. 

I was offered a spot & hestitantly accepted the offer. Before I even started to squat this person noticed a form issue I had (I wasn’t squaring off my feet) & pointed it out… I fixed my form according to the advice I was given & got myself ready to start (again).

I got all the way parallel, started to come back up, & before I got 3/4 of the way- I panicked. I felt myself inching back down…the opposite of where I needed to go.. So. I called on the help that was there to support me. It was kind of awkward & I felt like I had failed. 

Those negative feelings quickly went away once I realized how hilarious it was that I panicked even though I knew someone was right there to catch me. I didn’t fail. I tried something new; I reached a new one-rep max & I let someone help me when I tried to take it further.

That’s the point of accepting other people’s help- none of us can do everything on our own. We need the support of others at certain moments in our life. Whether that support comes in the weight room, at work, in the grocery store, when a crisis hits; whether it comes from a close friend, or from a complete stranger…it’s never a bad thing to embrace!

There is always going to be someone to help you. You never have to panic about impending doom or failure.

Enjoy the journey my friends. & remember to let a little help in from time to time 🙂

P.S.- I wrote this post at night while trying to sleep & it relieved a significant amount of anxiety that had built up in my mind/body. Not sure why.. Maybe it has something to do with allowing all of you to help me release my thoughts?? 

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Workout Wednesday: Bi’s & Tri’s Partner Workout

~Happy Workout Wednesday~*~

Yayy for working out with a friend! I find it fun to work out with someone else because you can switch up your routine & have some fun with your workout. Workouts should be fun even when you’re alone, but sometimes ya just need that extra spice.  That extra spice (in this case) is a workout partner.

The reason I decided to try out an arm-focused partner lift: my younger sister has been coming to the gym with me & actually lifting 😀 Sooooo I have to find ways to keep her interested & occupied at all times…or else she’ll be lost to the world of distraction.

On this particular day, it was time to train arms. Here’s what I came up with*:

Barbell Curl & Pass: Stand across from your partner. DO 1 rep of a barbell curl, pass the bar to them. Wait for them to curl 1 rep and do 2 reps when you get the bar back. Work your way up to 10 reps. If you’re feeling extra strong & ~vascular~, work your way back down to 1 rep!

Tricep Dips: 4×8    +    Jumping Jacks: until partner is ready to switch

I threw in some cardio because you should keep your heart muscles working too..So you can strengthen your friendship while you strengthen your arms!! HAHA

Skullcrushers: 4×12    +    Switch Lunges (switch leg after each rep): until partner is ready to switch

Tricep Rope Push-down: 4×12    +    Hammer Curls: 4×10

Finish with whatever cardio you like- keep the partner pattern going & have fun! Add some more lifts if you so desire. Adjust the rep/set ratio if needed.

Drink lots of water, friends! Feed your body the fuel it needs. Enjoy!

 

*You can most definitely do this workout solo!!! Just modify the switching activities to a certain amount of time in between your own set! 🙂

Workout Wednesday- Equipment Free Workout

Today, I have for you a full body, circuit-style, at-home workout. 

It’s not always ideal to need the gym in order to get your daily workout in (especially in January when it’s more crowded than the mall on Black Friday). Sometimes you just need to sweat it out at home! Sometimes an at-home workout ends up being more effective than what you would’ve done at the gym! 

Here’s a quick, equipment-free circuit I came up with:

  • 1 min burpees
  • 10 staggered push-ups* (each side)   
  • 1 min mountain climber
  • 15 lunges (each leg)

Repeat this circuit 4-5 times. Try to keep rest time in between moves & rounds under 1 minute. The alternating cardio + strength will keep your muscles confused. Your body will start to burn fat quicker with this circuit style. You’ll definitely feel the burn!! (& so will your muscles)

Drink lots of water. Feed your body the fuel it needs. Keep moving. You got this 🙂

*I have a quick video showing this move on my Instagram: @leedle_g

Start Your New Year’s Resolution NOW

The new year is a crazy time. The world of fitness & health gets more frustrating than usual- filled with people jumping into new fitness routines, people who vowed to make this year their year

We’re all guilty of this ‘new year, new me’ mindset. We start making promises to ourselves to change all of the things we didn’t like about the previous year. We tell ourselves this year will be different- we’ll get in shape, we’ll run that marathon, we’ll finally try those healthy recipes that have been bookmarked for months..

Why do we need the number at the end of today’s date to change to allow ourselves to be better? What is the purpose of waiting? Maybe it helps us put off our own health without feeling guilty, because ‘once January comes around things will be different’…’the new year is when I’ll get serious about working out’. 

Here’s my advice to you (& myself): START NOW!!!

Start researching. There’s a wealth of information for anyone new to the world of fitness & health & wellness. Here are some of my favorite user-friendly places to search:

  • BodyBuilding.com Sooooo many free workout plans, informative articles, exercise how-tos, & even supplements! This is literally how I built my lifting knowledge-base. 
  • Fitness Blender I just discovered these guys. Their YouTube channel has a plethora of at-home workouts that range from interval cardio to weight training.
  • Bad Yogi Official Erin Motz is a seasoned yogi who totally gets that most people who do yoga are not experts… She has lots of free classes that make you feel good about your imperfect practice 🙂

It’s going to take some time before you find a fitness regime you really enjoy. It’s going to take even more time before your hard work is gratified with visible results.

Experiment with different types of exercise. Figure out the different things you’d like to try now.

Make small changes each day so you don’t shock your system & give up when it gets too difficult too fast. 

Get a jump start on your 2016 goals!! Have fun, try new things, & never give up on yourself! 

I hope you all have a wonderfully funky final week of 2015. 

~peace & all good~