or... Alexander and the Terrible, Horrible, No Good, Very Bad Workout
Let’s be completely honest with ourselves. There are days when the weights just don’t want to move, or you feel like your gas tank is running on less than empty. It doesn’t matter who you are, how long you’ve been working out, or how strong you are... these things just happen. So, what brings upon that terrible, horrible, no good, very bad workout?
Truthful, it can mostly be boiled down to one thing. Stress. Now, stress can come in many different ways and will show up in all aspects of life. It’s no real surprise that you’re going to see it in the gym. Most of the time, we see stress follow people in dealing with work or family/friends. It shows up a couple of different ways:
Things have been crazy at work. We’re launching this new thing/app/process/etc., and everyone’s been putting in a little extra.
Or, man... work has been hectic. I feel like I can’t even catch my breath.
Or, boss was on my case again. I just don’t understand how to make her/him happy and get them off my back.
The point? Whatever it may be at work, if it’s stressful, it will follow you after the time card is punched for the day.
It feels like no matter what we do, things are just tough at home right now.
Or, got an anniversary coming up. I have no clue what I want to do or what to get her/him for it. I just want it to be perfect.
Or, my sister/brother/mother/ father/friend/anyone is really going through a rough patch. I just wish there was a way to help them.
The point?Whether it’s something you, yourself, is dealing with or even just feeling empathy for a friend, that stress adds up.
Regardless of what it is exactly that is causing this no good workout, the workout happens. Maybe you don’t quite realize it until after you finish, or it happens halfway through and just sours the rest... either way, follow a couple rules to help move beyond it and look to the next one.
1) Be Kind: So, you’ve had a rough one. Then why do we tend to follow it up by kicking ourselves while down? One of the worst things I see is when someone is in the middle of a no good workout, and they just can’t be nice to themselves. Sometimes, you have to cut yourself a break. Be kind to yourself. In the famous words of Stuart Smalley, “I’m good enough, I’m smart enough, and doggone it, people like me!”
2) Do It, and then Be Proud That something can be anything. Hell, showing up to the gym when you’re down in the dumps is an accomplishment. Start there, and build. Maybe that deadlift at 85% doesn’t want to move. What about 75%? Can you still get through some deadlifts? The sense of accomplishing something, anything, during the workout is big. Not only that, but recognize it. You could have stopped completely and given up. Not you! You stuck with it and deserve recognition for it. Not every day is rainbows and sunshine, and sometimes you trudge through regardless. Kick ass and recognize that!
3) Step Back Have you been going nonstop all day/week/month? Going, going, going? Maybe it’s time to take a rest day… but I’m already at the gym you might say. I know, I know. So, maybe it’s time to take a rest day. What does a rest day look like in a gym? It could be as simple as taking the time to stretch appropriately or do some soft tissue work. Maybe it just means cutting your weights way down and moving without the pressure. Step back honestly, and see where you are. If this is difficult, step back with a trainer. We’ve all been there and can help you through it. That’s what I’ve got. Three things that can help. Pretty simple when you look at it. Simple never meant easy, but simple it is. And I’d be lying if I said that I never had a bad day. They happen, but you can’t let one terrible, horrible, no good, very bad workout let you forget just how badass you are.
As most of you have seen or done, the last week of April we tested our pull ups. During this month, we will be working on increasing our strength and finishing our 5 week pull up program. After finishing, we will retest to see our growth. We are also changing up our strength movements. Think along the lines of same but different. They will hit similar areas of the body, but in a different manner. We will be doing our front squat work on Mondays/Tuesdays, military press on Wednesdays/Thursdays, and our Deadlifts on Saturdays. There will be some assistance work on our strength days, but with our class time limited, expect to see some on our conditioning days as well. A big part of our programming is going to be taking the time and effort to recover properly. With military press and all the pull ups in our programming, our shoulders are going to be working very hard. Take a little time at the end of class or after to stretch or foam roll appropriately.
Member Spotlight: Q&A with Meredith Howard
So what brought you into the gym for the first time? BellHaus sounded like something new and different- I had never used kettlebells before and thought that the workouts would be fun to try. The catchy name was also a plus!
Other than Shakira obviously, what do you listen to in the gym when you have control of the radio? Pitbull for sure! Luckily there are plenty of his songs on the Shakira Pandora station. Another favorite would be the Southern rock Pandora station. It all depends on if it's a strength or conditioning day.
What is your favorite thing or movement to do in the gym? My favorite movement is the snatch. It's a little complicated but I've had a lot of fun with it once I learned it. I also enjoy deadlifting, which I never had liked until coming to BellHaus and learning good form and working up on my weight.
You stay fairly consistent at the 5am class. What drives you to work out consistently? It's great to get the workout in early because I feel like it sets me up for a better day. After working out I feel wide awake as I get ready and I have more energy. I also know that if I don't get up and go in the morning I won't go at all because I'll get tired or make excuses after work. Other drivers include how fun the workouts are and the progress that I've seen, especially in progressing towards goal weights.
What else do you do when no sweating it out at the gym? I like to cook and do a lot of things outdoors, especially hiking. I also have a community garden with two friends which has been a fun hobby to get into.
Community Spotlight: 3 Tree Yoga
About two weeks ago, we were happy to have Kasey Bell come in a teach a restorative yoga class after one of our strength cycles. If you were looking for more of that, look no further than just about 2 blocks down the road at 3 Tree Yoga. Owned and operated by Tiffany Denny, they offer a variety of classes, both for the beginner getting their feet wet, and go as specialized as acro yoga if you want to try something a little more airborne.
When it comes to yoga, Coach Matt really loves going to the restorative or deep stretch when he can to work away all the tension built up from the weight training. Feel free to check out their class schedule on their website, 3 Tree Yoga, and also keep an eye out for a variety of workshops they are doing.