Connection of Compassion

Compassion can be found anywhere

Recently, I had a powerful conversation with a very important woman in my life. The discussion centered on self-compassion and finding forgiveness. We also touched upon the saying “no one sin is worse than another”. Not to worry, I won’t be delving into religion on this blog, because religion starts wars and I’m not much for confrontation.

As life is not black and white, I’m truly a master of shockery here, aren’t I?, it is more than fitting we find the connection between our emotional selves and our physical selves. There will be times when your world is turned upside down and finding time for yourself is a puzzle of a million pieces. Lately it’s been like this for me, too. At one point I realized I couldn’t remember the last meal I’d eaten, but I knew for sure it was more than 24 hours ago. You see, it’s too easy for me to fall into a pattern of forgetting to take care of myself. One more task leads to another…another…and here we start a cycle of behavior. Will you catch me saying no I can’t take on another task? Of course not; and that’s my downfall.

I want to work out today. I’ve had this great leg workout planned for days and bouncing between two clubs, both Las Colinas and Roanoke, has been hard mentally. My mind drifts to all the things I need to be doing: paperwork, update something, call people, etc. Juggling tasks comes easy. Adding myself in there does not. So here I am, tea and almonds beside me, snacking to alleviate the hunger issue and typing to enjoy me time. Writing is obviously me time. And I get paid to do it. Win!

one of THOSE weeks

Compassion is finding forgiveness and understanding not only in others but also in yourself. Bad days happen. Here is where it gets a little gray. How do we forgive ourselves for not completing the proverbial self to-do list? I really don’t have that answer. Pardon me for letting you down. Truthfully, I’m still finding it out on my own. Today’s fantastically planned leg workout may not happen. I have to accept that and make plans for tomorrow or the next day or even Monday. Practice compassion, Kel. The woman I mentioned above said it will come easier the more I practice forgiving myself. Today…I may have to accept not getting it all done. That workout will still be waiting for me tomorrow. Anytime Fitness is 24/7 for me. There’s a constant in this life we can always count on: change.

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I ask you –

Do you struggle making time for yourself?

What often gets pushed off your own to-do list?

Advice for those of us struggling to make time for ourselves?

Why Do I Need That?

Clearly not my bag – it’s not large enough

What’s in your gym bag? Please tell me you read that line in the Capital One commercial voice. The must haves. The essentials. The stuff. Ugh. All the stuff. Do you really need anything in your bag? Do you need a bag at all? In short, yes, but there’s much more to it.

An often overlooked first tip is finding the right gym bag. Breathable materials allow odors to mix with fresh air preventing the mildew-y smell of nightmares. And if your bag is washable then problem solved! Manager tip: place a few dryer sheets in the bottom of your bag to keep it smelling nice. Adjustable shoulder straps, as well as number of pockets, are also good to examine.

Basic gym bag essentials range from the common…hello, deodorant….to the indulgent…roller ball, anyone? I’m not judging. There were times in the Navy when I had to choose between sleep or a shower. It seemed my division was much more cooperative when I’d slept so that should answer your question. Here’s a rundown of the most useful items to bring to the gym –

Towel – NECESSITY. PLEASE!
Flip Flops – do I really have to explain why shower shoes are necessary?
Dry Shampoo – because a Hollywood shower in a gym bathroom is rude
Hand Sanitizer – did you know your hands harbor more bacteria than a public toilet seat?
Hair Thingies – this is a scientific term, trust me
Deodorant – travel size is available, but regular size is cheaper
Face Wipes – an effective substitute for a shower
Socks – for some reason, dry feet have the power to make or break your entire day
Snacks – munchkin will be 25 yrs old, moved out, and have her own family and I’ll still carry around snacks because you just never know
Water Bottle – ABSOLUTELY NECESSARY! Go green, people. You’re always telling me you recycle, so why do I keep finding plastic bottles in the regular trashcans versus the blue recycling container? Hmmmm

Obviously this is a short list. SHORT?! It can be as extravagant or as minimal as you desire.

As you can see in the photo above, I have many of the items from the list. There’s also unmentionables and random sticky notes for stuff I was trying to remember. You just never know when a good idea will hit!

I think of a gym bag much like a diaper bag. There will be times when it’s not necessary. Then there will be other times when you wish there was a department store inside it. I envision a Mary Poppins-style scenario. Umbrella, anyone?

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I ask you –

What’s in your bag?

Name one thing at the gym you can’t live without.

Advice for a gym bag carrier?

Abs Only, Please / Is This the Norm?

There’s a common theme in most people looking for a new gym: “I want flat abs.” Upon further questioning (a wholehearted attempt at uncovering other goals), it’s discovered the prospective member has no desire to weight train, sweat during moderate to hard cardio, or examine their own dietary habits. Abs only, please.

Great. What other tricks would you like me to pull out of my hat?

You see, core strength and “having abs” is not the same thing. Blasphemy!

Amateur anatomy course: Abdominal muscle is composed of three flat sheets of muscle: external oblique, internal oblique, and transverse abdominis, separated on each side of the mid-line by the rectus abdominis. Come on, Kel; what does all that mean? It means your “abs” are a muscle like all the others that comprise your body. Unfortunately, it means your muscles are also subject to many other factors than the idea of ‘if you build it, they will come’! Before you get completely discouraged, stay with me.

Ab achievement, like other muscle achievement, involves targeted training, general fitness/regulation of body composition, and genetics out of your control. So sorry! Blame your parents. Genetics’ role influences fat distribution, as well as overall body composition.

Completely unrelated to genetics, but you get the idea

Now the good news! Many people are able to overcome their genetic limitations! Yeah, right, how do I do that? It involves a very strict program most people will not adhere to…and even if they do…it may not be suitable for long term. I’m not saying it’s impossible. I’m saying it takes drive, determination, willpower, and a whole lot of character.

So how does this factor into fitness, you ask? Specifically, at Anytime Fitness, we use advanced curriculum from a specialized program geared toward results. In conjunction with the thought ‘abs are built in the kitchen’, you are responsible for building the body you want. I’m no drill sergeant – looking over your shoulder, shoving carrots in your mouth, and demanding you RUN FASTER! Only you can make some of the changes necessary to tighten the midsection area, increase your overall muscle mass, and make thoughtful decisions when it comes to food and nutrients.

Is it wrong to want ripped abs? Absolutely not! Is it attainable! Absolutely yes! I just ask you not neglect your overall health and wellness in place of one very strong body part. Those abs won’t prevent high cholesterol if you are not eating well. Abs won’t entirely lift the grocery bags if you’re not focused on functional fitness. Ab muscles will always be there – perhaps behind the scenes and that’s ok, too.

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I ask you –

What do you consider your “problem area”?

What are you doing to change it?

Has genetics instilled a unique trait in you?!

Runner’s High

I think running gets an unfairly bad rap. My good friends at Brooks Sports aka Brooks Running say running can significantly improve physical and mental health.

They aren’t wrong. As someone who battles anxiety, specifically postpartum anxiety and depression (post forthcoming on the subject), running has changed the way I think, move, and breathe. Because breathing is pretty important, right?

Meet my awesome best friend, Lady Treadmill

Naysayers will purport running is bad for your knees. “You’ll burn out your joints, kid!” Tell me this: if it’s so bad, then why do we encourage children to do it? Sure, some people should not be out there running. For some, it can exacerbate issues they already have. But as a whole – running is good. Cardio is good for the body and heart. With a propensity for our population to be facing heart and health issues, perhaps running could alleviate some of our weight control problems. Just a thought.

20-25 minutes. That’s the magic number for runners to begin feeling euphoria. On average, I run 45-60 mins/day. I should be so euphoric you have to pull me down from the clouds!

Alas, it’s not that easy.

Norfolk Harbor Half Marathon, November 2018 – a new PR

Aside from the above photo, in which I ran a PR (personal record) of 13.1 miles in 2:28 (that’s 2 hours and 28 minutes), running can be tough! One training cycle after another really burns you out after an extended period of time. Recovery is just as important as training. Where was I going with this? Oh yes, euphoria!

A study in the Journal of the American College of Cardiology finds that even five to 10 minutes a day of low-intensity running is enough to extend life by several years, compared with not running at all. It shows that the minimal healthy “dose” of exercise is smaller than many people might assume.
https://www.health.harvard.edu

Did you read that correctly?! Several years! At 5-10 mins per day?! It takes me that long to make a cup of coffee (threenagerhood makes everything take infinitely longer). Do you have to run a half marathon or 10k to benefit? Absolutely not.

But if you want to run a half marathon and need a coach, training cycle planner, or race manager, I’m your girl!

I’ll leave you with one last item. See those smiles in the photo below? That’s a half marathon smile. Are you ready to run with me? I promise I’m slow. And I walk sometimes. And I have trouble maintaining a solid nutrition plan. But I get out there and run because I can. Some people never have this opportunity.

Kelly (left) Mo-Money Mo Tacos (right): Pre-Race Photo Op

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I ask you –

Have you run a 5k, 10k, Half Marathon, or Marathon? Share your stories with us!

Which distance do you find the most challenging? Why?

Do you enjoy training in a group setting or solo?

What Members Want / How To

We’re not going to be everyone’s cup o’ tea. Not only is it an unrealistic goal, but it’s also impractical. Where would we put them all?! Anytime Fitness is not a big box gym; it’s not a pack-em-in-and-stack-em-high facility; we’re not made for that.

What’s more important to you: a gym with every amenity known to man (most of which you’ll never use or didn’t even know was there) or a smaller place with a home-like atmosphere where the manager knows your name and you’re able to get in/get out in a reasonable amount of time? Not to mention the humor you receive! Only you can decide.

From the gym manager’s desk: I love how Anytime Fitness brings together people from all walks of life. You all have the most incredible stories of companionship, overcoming adversity, and success of anyone I’ve ever met.

Funny how you find people like yourself when you walk in the door, right? You made this time to feel good and work on you. Oh look! There’s others here doing the same thing. Are you going to work upper body today? Oh look! I’ve never seen the personal trainer demonstrating that exercise before; let me ask him/her for some advice. Do you need to update your information? Oh look! We have extended hours so we can reach more members who need our assistance. P.S. You can call me, too.

Building a local following amidst a national brand like Anytime Fitness is a feat like no other. But it’s so worth it! To experience and be a part of the impact a gym can make in someone’s life is life-changing in its own right.

And can we brag on the secure access for a minute, please? Hello, that’s so awesome! I can walk in the member door at any time of the day or night and know I’m safe and secure while focusing on myself. I know if I need help, it’s only a phone call away. We enforce the members-only access rules because we believe your safety is the top priority (second is your health). Just because the office isn’t open every hour of every day doesn’t mean you should be weary of working out alone.

What about training? Truthfully, anyone can be strong. Even me! But did you know strength and being functionally fit are quite different? In the Navy, we call it “operational fitness”; although it’s nice to be big and strong, the Sailors who do well are the ones who are operationally able to do it all. Swim, lift, run, pick up heavy things, and seemingly never tire. This functional fitness ideal translates to everyone because if you can’t transport your groceries from your car into your home…how do you survive daily life? Anytime Fitness believes in functional training. We believe in your health. We know it takes some work, but you can be a rockstar at every activity placed in front of you. Operation Rockstar Status! (I meant you, not me). I’m like a snail being chased by a tiger.

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I ask you –

Have you ever worked out in the middle of the night? Was there anyone else here?

Who is your workout buddy? Are they an Anytime Fitness member, too?

What’s your favorite part of Anytime Fitness: the lack of crowds, the 24/7 access, the group training program, or something else?

Most Important Hour of the Day

Affectionately known as Power Hour. Or Golden Hour. Or anything remotely resembling the first hour of your day.

To clarify, I don’t mean the first hour of your workday or of your workout. I simply mean the very first hour you become conscious upon waking up from whatever sleep you did or didn’t receive last night.

The reasoning behind this label of most important is because what you do within this hour sets the tone for your entire day. Many business professionals and successful entrepreneurs swear by a tried-and-true routine each day, including weekends. Often it takes the form of re-hydration, mindfulness, and exercise.

Personally, I enjoy a cup of coffee and a good book while stretched across two dining chairs and repeating the mantra “munchkin, please don’t wake up before I’m 3/4 into this cup”. Sometimes I make it through the whole mug, sometimes I get whispered pleas to share said coffee. Hey, you do whatever works for you!

So why is it important to devote an hour to you?

…because no one else will. The road to hell is paved with good intentions. You can wish, hope, and think yourself into setting a power hour chock full of good intentions, but it means absolutely nothing if you won’t commit to it.

Start simple. Fill up your reusable water bottle (think green, folks; plastic bottles are senseless; please remember not to freeze glass bottles unless you like digging through your freezer with a vacuum attachment looking for shards that somehow eerily resemble ice chips, not that I’ve ever had to deal with a similar situation). Find a notebook and pen (stop. I know everything is digital now; get over it. you need a real piece of paper and an ink pen. that stylus won’t work here). Seek out a quiet place (nope, try again, the local coffee shop doesn’t count. those places are louder than an airport).

Do you see where I’m going with this? Get out of your head and into your head. Put your thoughts on paper – goals, worries, daydreams, whatever it is that makes you think. This isn’t the time for a to-do list. Save that for when your boss is paying you to work (to my boss: I don’t practice what I preach so we’re safe).

Each day update what you did in the days prior. Or don’t! This is your time to reflect. If you stand by ‘the past is in the past’, then good for you. But if you need to see what you’ve written make forward progression, then good for you, too. No one asks to see your notes. Make this about YOU.

And once 60 minutes have been reached, begin your day with a little more space available in your overflowing mind. Kick ass.

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I ask you –

Do you have a goal for completing your power hour? Twice a week? 7 days a week?

At what age did you realize self-care was important?

Share your routine with us!