Crazy … Reclaim It

The word crazy gets thrown around as a derogatory word to put people down. To distinguish the differences between us, to keep people in their place. Reclaim it and let your greatness shine.

In my work the word crazy does not appear in the DSM 5, nor any other versions. It is not a clinical term and it is not about mental illness.

It is a word people have used to keep people from stepping outside the box and challenging the status quo. It is about keeping people down and maintaining power dynamics that hurt many and support a few. It is a word often used to describe women when they do not fit the norms society prefers they stick to.

Today, let your essence speak. Let it guide you to be the greatest version of you. Let yourself slow down enough to listen to your deepest desires and then go get them. Today be authentically and unapologetically you!

Getting over the Plateau

How’s everyone doing on your goals? Hopefully, you are still progressing. Sometimes (approx 6wks) things get a little boring and may feel a bit stagnant. If you’re in that camp it may be time to change it up. You can do this in a variety of ways. What we want is to become inefficient again. Our bodies are smart and adapt to overload (i.e. exercise) fairly quick. So challenge yourself to do something different this week. Here’s a list of ideas to challenge you.

You can …

1)      Increase your intensity – make the movements bigger, faster, stronger by adding power (speed and strength together).

2)      Decrease your intensity – you might need a recovery week. To do this spend the majority of your workouts in the bottom range of your THRZ – don’t do this if you have been working at the lower intensity thus far – see #1 instead.

3)      Add new movement patterns – try a more complicated step or trail. You can also begin to add in more arm movements – this keeps your body more confused, not to mention your brain, and you’ll work harder because you have to think more. You can also re-arrange the way you do your movements so the muscles have to recruit in a different order.

4)      Add intervals or tabbata to your workout – intervals are something like 30sec on, 45 sec recovery (you can play with the times). The “on” set is all out. Tabata is 8 rounds of 20sec on 10 sec off (total of 4mins). Both are very effective at increasing metabolic rate and training the aerobic and anaerobic energy systems. Tabata a bit more so – if you try them both you’ll see why.

5)      Take a new class or learn a new exercise. You can check out strength training options at SuperiorWorkout.com on my video blog or YouTube. I go over a variety of options for major muscle groups. Or YouTube, ask a friend, look up Synergy Fitness, Inc http://www.youtube.com/watch?v=NXD69lc1OTY (this is one YouTube Video) or Alien Training http://www.alientraining.com/  – I like this dude (I get no profit from my recommendation. He’s got good stuff). Go to http://tabatatraining.org/ Great workouts, free, and more explanation on the method.

Try Something New

I’m still riding high after finishing my first triathlon! I am totally hooked and it got me thinking.

As I was setting up the day of the race I took extra time to look at those around me. They were all shapes and sizes, men, women, and the youngest participant was 12. This got me thinking why aren’t more people trying new things everyday? My best guess … Fear.

I know fear can be an enormous thing to overcome. But what if you started today? What if you just did something different than normal today? What if you just made a small adjustment in your routine today?

What if you decided to try the salad instead of the same old sandwich? What if you left a little bit on your plate instead of eating way past full?

What if you parked further and walked in? What if you ran? What if you signed up for that race? Or told your best friend you were going to become more healthy … and mean it?

The destinations are endless and you are the driver. Try something new today.