Jul 252016
 

How did treadmills and weight machines become the gold standard of fitness? Why have some of us turned our backs on the mirrors and gleaming devices of the traditional gym? What is the appeal of the stripped-down, functional approach to fitness that ís currently on the rise? In this captivating narrative, Daniel Kunitz sets out on a journey through history to answer these questions and more.

Lift cover

I was asked to read and review the book LIFT by Daniel Kunitz. The book sounded really interesting to me because I was curious about the changing culture of fitness.

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I remember growing up in the 1980s, my mom was really into jazzercise and aerobics. She was even a teacher for a long time. I used to go to the classes with her (not to participate but to go to the daycare) and I’d watch all these moms doing step aerobics in their leotards with their big hair and your typical 80’s music. 🙂 I think a lot of my readers probably remember that time!

The author goes through the history of exercise–Roman times, event ancient Chinese history. He also discussed his own transformation through exercise.

One morning the author was sick and hungover after a rough night of partying when he had a realization. “It dawned on me that the state of your body isn’t something you either choose to care about or leave be, for your body never just is–it is always either decaying or getting stronger. Not choosing is still a choice. [pg 7]”

Daniel Kunitz AP

The 70’s happened and “people began to shake off the smoking-drinking-drugging hangover of the previous era in unprecedented numbers by joining in the new fad for jogging. Twenty years later I did the same. Of course, by that time some things had changed. The terminology, for: what was once a mellow jog became running. [pg 8]”

The author then realized that smoking and running didn’t really go well together and he quit smoking.

“Running is monostructural: it improves your endurance but not your strength, balance, explosiveness, or flexibility. It might make you skinny, but it won’t produce muscles. [pg 10]”

I found that interesting and very true. In my own experience I was very much a cardio-junkie. I ran, I did the elliptical, I biked, I swam and did the stairmaster. I LOATHED weight lifting. It was slow, it was boring, I didn’t see the calorie burn I saw while doing cardio. Then I started getting injuries and I realized that what I was doing wasn’t working.

“Over time, as I noticed that even those who showed up each day to the gym didn’t make any visible improvements. I had to wonder if this was due to their perfunctory attitudes or the cause of them. [pg 12]”

How true is that statement?? It is very true for me! Being a gym rat I see the same people at the gym when I go and they all look pretty much the same. There is one guy that I saw on a regular basis and then I took a break from the gym a few weeks before my baby was born, then about 6 weeks off postpartum–I came back to the gym and saw that guy and did a double take. He was HUGE. His muscles had quadrupled! I was shocked. I don’t know what he did but he is the only one that comes to mind that made a very real difference in his body.

It’s easy to go to the gym and get into ruts and do the same thing every time, and your body doesn’t change or improve. The author talks a lot about the “new” crossfit phenomenon and the concept of FUNCTIONAL fitness–which I wholeheartedly agree is the better way to work out.

“I’d never seen anybody make a bicep-curling motion outside of the gym. [pg 13]”

Re-thinking the way we do fitness, the way we lift weights is making changes. I learned that going to the Warrior Room. I became SO much stronger MUCH faster doing functional things like flipping tires, carrying sandbags, swinging kettlebells, etc, than I EVER did lifting weights at the gym.

“So why did weight machines continue to flourish in gyms? Aside from the gleam of technological novelty, they offer the untaught user a way to lift. Properly training with free weights requires some skill, while the Olympic lifts–the snatch and clean and jerk–are highly technical, demanding extensive, long-term coaching to master. It wasn’t until quite recently, with CrossFit, that significant numbers of people came to grasp the importance of skill-based work. [pg 248]”

I admit, I often use the weight machines at gym. When I first started getting into weight lifting I did the machines because I didn’t know what I was doing. I didn’t have the skill set yet. Then having some training sessions with a personal trainer and eventually joining The Warrior Room, I learned those skills and got better at free weights and realized it was more FUN using kettlebells and free weights. No wonder I thought weight lifting was boring–sitting in a machine and going through the motions IS boring!

“By removing skill, machines essentially turn strength training into a low intensity activity: you might look better by using them but you’re not challenging who you are today to become a better version tomorrow. [pg 248]”

I never thought of the weight machines like that, but it makes perfect sense to me. You sure don’t get your heart pumping sitting in a weight machine and passively pushing, not like you do with dramatic movements like kettlebell swings!

“But what’s the point? To what end do we train and eat right and get enough sleep and learn new physical techniques and then relax by watching other people doing these things? [pg 39]”

It was really interesting reading about the history of exercise and weight lifting.

“Weightlifting refers specifically to the sport of shifting loads from the ground to overhead. Although it was included in the first Olympics in 1896 as a field event, it was excluded from the 1900, 1908, and 1912 games. It returned as its own event at the 1920 Olympics and over the course of that decade evolved into something like the sport we know today. Weightlifting was codified in 1928 as three lifts: the snatch (pulling the bar in a single motion from the ground to overheard), the clean and press, and the clean and jerk (cleaning means hoisting the bar to the shoulders, where the athlete can either press it overheard or jerk it, using the leg to provide momentum). [pg 163]”

This book is perfect for the reader that likes history and is interested in reading about the evolution of fitness. It was fascinating reading about the different trends and how things changed–and how ideas and values changed.

I personally would have liked more personal anecdotes from the author’s journey from unhealthy to fit, because what he did share was interesting and I could relate to a lot of it. The book felt more history-heavy than personal. I think there could have been more of a balance between the two. If you’d like to read this book, check it out here:

HarperCollins | Amazon Barnes & Noble

Happy reading!

Feb 022016
 

Not all workouts need to be an hour long. Sometimes you just don’t have the time. Sometimes life gets crazy and you don’t have time to drive to the gym, change your clothes, get in the pool and swim…but you want to do SOMETHING. There are definitely ways to get in a workout without having to sacrifice a ton of time.

This post is about a few things you can do when you only have 30 minutes to get your sweat on!

Kettlebells

Kettlebells are by far the #1 option when you need a good work out with a giant calorie burn in a very short period of time. If you don’t want to pay for a gym membership, or won’t have the opportunity to GO to a gym, owning a few kettlebells of various weights can make getting fit at home easy. Trust me! Michael has invested in about 6 different kettlebells and his workouts at home are either running, kettlebells or biking to work. He’s been working really hard the last few months preparing for our little guy’s arrival by getting fit and his kettlebell workouts rarely last longer than 30 minutes. It’s doable.

I definitely miss going to the Warrior Room. It was a cool community and a fantastic workout. I am looking forward to returning after the baby is here! Here are a few posts that included some kettlebell workouts you can try:

Warrior Room Part 2

Two Classes

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I definitely recommend taking a class or two somewhere, or hiring a personal trainer, to teach you the proper form. There’s a bit of a learning curve but once you get the form down, you can do it on your own and you don’t need a class. You can find videos online for different routines and it’s easy to do it at home by yourself.

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Using kettlebells is pretty easy and it’s such a good calorie burn! Trust me when I say you’ll burn those calories in 30 minutes.

Battle Ropes

Battle Ropes are FUN and hard. So hard. Your shoulders will burn. You will burn so many calories. You’ll be drenched in sweat and it really doesn’t take more than a few minutes to get to that point! What I love about doing this exercise is that it’s fun and different.

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There’s a podcast I listen to that was pretty eye-opening when it came to fitness. Joe Rogan’s podcast is really diverse–he talks about everything. Psychedelics, politics, feminism, sports, comedy, history…But fitness is a big part of it. I remember one episode where he described something called “functional strength” and he said he preferred that kind of workout to your typical weight lifting routine. Basically, doing something “functional” like flipping giant tires, pulling and pushing heavy loads, and doing things like the Battle Ropes made him stronger in a more functional way. Instead of being a big meat head with no neck, his muscles WORKED for him, instead of being “pretty.”

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An article I read, Getting Outside the Box: The Definition of Functional Strength, says:

Functional strength is the strength that gets us through life and daily survival. Manual labor typically involved walking, running, pushing, pulling, and grasping.”

I really liked the idea of that and then I got the exposure when I was going to the Warrior Room. They had battle ropes and giant tires and it was SO hard and challenging but I noticed immediate differences in my strength levels and core strength after only a few weeks of doing functional exercises like this! I am a big fan! And these types of workouts don’t take a big chunk of your time.

 

Body Weight Exercises

Similar to the above functional exercises you can do. These don’t require equipment. These are simple things that can get your heart pumping, burn a lot of calories and you can do them in your living room if you need to!

Squat Jumps

We did squat jumps a lot at the Warrior Room and they ALWAYS got me. I loved doing them because I saw results, but dang I’d be sore. It didn’t take much to get my heart pounding. This is a great thing to do when you are short on time.

 

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Burpees and Mountain Climbers 

Like many of you, I have a love-hate relationship with burpees. They are efficient and effective but damn they kind of suck! 🙂 burpee

Mountain Climbers:

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An example:

Sometimes if I had limited time and needed to get in and get out in terms of the gym, I would do something like this:

quick warm up

jumping jacks

push-ups

squat jumps

squats

burpees

mountain climbers

Effective calorie burn without taking a long time.

Running

Running is a really efficient way to burn a lot of calories in a short amount of time. Obviously you should have a base of some running before just going outside and doing an epic 5 miles. That would hurt. So if you are already a runner, or a sometimes runner, running is a GREAT way to get in a workout when you only have 3o minutes.

When I used to run at lunch time at work I had 1 hour. That meant I had to change, run, then take a quickie shower, get dressed and be back at my desk within that hour. It was definitely a challenge, but a good one. One of the things I miss most about doing that was having my evenings free. Instead of my work day being really long and not getting home until after 7pm because of gym time, I got off work and had my evening free to do things with friends, go out for happy hour, basically enjoy some downtime! Plus, it got me out of the office, improved my mood and broke up the long day.

Repost: Why I Run the Waterfront

What a Great Workout!

Finding a Workout Buddy

I got pretty good at running during my lunch hour. I got good at changing quickly, then I’d run for about 40-45 minutes, and it would take me 10 minutes to shower and get dressed, grab my food and be back at my desk.

If you only have 30 minutes to workout, go for a run. Sprints and intervals would be your best bet for maximum calorie burn, but just running works too.

I’ve given it a lot of thought and I think once I am back running after the baby is here and after maternity leave is done, I will try and go back to running during my lunch hour. I don’t foresee a ton of extra time in my future to go to the gym after work and some things are going to have to change. I think running during my lunch hour might be the best way to do that!

What are your favorite ways to workout in the shortest amount of time?