Find the joy

When you connect with the right activity, exercise can be the best part of your day. Embrace the idea that exercise has many forms and can be done just about anywhere. Strolling through your neighborhood, going for a bike ride along the ocean, hiking in the redwoods, taking a Samba class, practicing martial arts, jumping on a trampoline, gardening, and paddle boarding are all legitimate forms of exercise. Your “workout”, if you even want to call it that, should be something that you look forward to.

For several years I competed in triathlons, but when it stopped being fun I knew it was time to change things up. Since then, I have dabbled in adventure racing, trail racing, and my newest passion, surfing. Trying something new is an easy way to bring the fun back into your workouts.

Your workouts should complement, not complicate your life

If your life is high-pace or high-stress, your workouts should not be more of the same. During such times it is best to lower the intensity of your workouts while maintaining frequency, thereby reducing stress and energizing you rather than adding stress and exhausting you.

This can be counterintuitive for type-A individuals who want to squeeze as much sweat out of every workout as possible. If you find that you’re forcing yourself to get to the 6:00am Spin class everyday for a sweat-fest cram session, consider a more diversified weekly plan such as this: one day of spinning (for intensity), one day of yoga (for grounding), one day of cardio-salsa (for excitement), and one day of hiking outdoors (for inner-peace).

Shift how you think about exercise

Even people like me, who have chosen exercise as a profession, are not endowed with a bottomless pit of motivation. I have been active as long as I can remember and plan to still be swimming laps when I’m in my 90’s, but there are days when I seriously consider blowing it off. On these days, I have to shift my thinking.

Focus on how you will feel after working out. Exercise stimulates the release of hormones that leave you feeling energized, happy, and less stressed after a workout. “When you exercise, your body releases chemicals called endorphins, [which] trigger a positive feeling in the body, similar to that of morphine… That feeling, known as a “runner’s high,” can be accompanied by a positive and energizing outlook on life.” (Exercise and Depression, Web-MD, reviewed by Amal Chakraburtty, MD).

Practice gratitude. When I’m dragging, I sometimes think to myself, What if I were physically unable to run? What would I give to be able to do that right now? In other words, exercise because you can.

Savor the downtime. Your workouts are one of the rare times when you are free from phone calls, email, work, and serving other people’s needs.

Something is better than nothing. When the thought of exercising for a full hour feels overwhelming, set a smaller goal to go for just 20 minutes. Getting started is the biggest hurdle, so chances are you will go longer, but even if you don’t you will at least feel satisfied in knowing that you didn’t skip it completely.

When you associate exercise with enjoyable activities that promote balance in your life, motivation will come naturally. On the occasion that your drive wavers (and it will) try looking at your workouts in a different light. These motivational secrets will support your desire to live a healthier, happier, lower stress lifestyle.

As with any exercise, proper form is the most important factor. The spine should remain neutral, not swayed, so that your body forms a straight line from head to hips to heels. Place your hands directly in line with and slightly wider than your shoulders and lower your body by bending the elbows and leading with the chest, as opposed to sinking the hips or leading with the head. Ideal range of motion, how low one should go, will depend on strength, mobility, and past injuries to the shoulder or elbow. Work within a range that is both challenging and safe. If you experience strain or discomfort in the low back, chances are your core muscles are not strong enough to support you, in which case you should regress your push-up to an easier version and build core strength by holding the plank position. The moment your form begins to get sloppy, stop immediately.

Kitchen counter push-up (beginner)

Place your hands on the edge of the kitchen counter, align your mid (not upper) chest with the edge of the countertop, and proceed with standard push-up form (as described above). Only go as low as you feel comfortable. Once you can do 20 good repetitions at the kitchen counter, move to the back of the couch. With dedication and consistency, you will eventually graduate to the side of the bathtub! Always use a stable surface that will not budge under the weight of your body.

Ball push-up (beginner, intermediate, advanced)

The exercise ball challenges the core muscles by introducing an unstable surface under the legs/feet. With your hands on the floor in standard push-up position, use the following guidelines to determine where to position the ball. Beginners should start with their hips or thighs on the ball. As you get stronger, move the ball closer to your shins. More advanced individuals should try placing their feet on the top of the ball. Still too easy? Try lifting one leg about four inches in the air. Pro Tip: Use a 55-65cm inflatable exercise ball.

Push-up with dumbbell row (advanced)

Start in standard push up form holding a dumbbell in each hand and legs slightly apart. Go down as you would with a standard push-up. Do not go lower than the depth of your hands. Push up and pull one dumbbell off the floor in a row motion bringing the weight toward your armpit, and retracting the shoulder blade toward the spine. Be attentive to keeping your hips level, resisting the temptation to twist them. Place the weight back on the floor and repeat on the other side. Dumbbells can range from 5lbs to 35lbs or more. Pro Tip: Use dumbbells with a flat surface as they are less likely to roll.

Push-ups should be part of a balanced training program, which incorporates some back strengthening exercises. Respect the limitations of your own body and those established by your doctor.

Running through the forest in the rain is about so much more than just exercise. It is a time when you see the forest come alive. Parched from the dryness throughout the summer months, the towering redwoods, meandering rivers, and delicate ferns welcome each fallen drop. Surrounded by such wonderment, I feel happy and grounded. These moments, without the distractions of phones, emails, or anybody asking anything of me, are truly divine. With my heart pounding, muscles contracting, and everything working in perfect synchronicity to move me forward, I am filled with gratitude. When I crest the top of a steep climb, I find that suddenly my perspective shifts and life’s challenges seem to shrink to manageable proportions. I always return home after a good trail run feeling alive and cleansed.

Some of my favorite state parks to explore include Big Basin, Castle Rock, Henry Cowell, and Nisene Marks. As you might have guessed, I will be voting YES on California Proposition 21.

Whether you are a runner, hiker, or walker, don’t let the winter weather prevent you from getting outdoors and staying active. Sure, you will probably get wet, but you also may find yourself drenched with happiness.

After a couple years of solid training I regained my fitness, was feeling stronger than ever, and Presto! I  was served a second helping of humble pie. Just two months after finishing third overall in the Golden Gate Headlands Half Marathon, I was diagnosed with plantar fascitis and a stress fracture in my heel. I found myself, once more, unable to physically fulfill my metal ambitions. Physical therapy didn’t work and ultimately I had to wear the boot immobilizer. Again, I channeled my energy into swimming, only this time I had the capacity to really train. After about 6 months of swimming four days per week (including a 90 min Masters workout on the weekend), I was swimming faster than I ever thought I could (the silver lining!). And just as I was breaking through to the 1:30 lane… I became pregnant with my second child. Yes, it was planned and I was truly ecstatic, but I have to admit a small part of me was sad in knowing that I would lose a good portion of the speed I had worked so hard to achieve.

These experiences have been both humbling and educational. I’ve learned what it is like to carry extra weight, support a growing baby, and work around an injury. I understand what it means to have physical limitations that cannot be overruled by even the strongest willpower. I’ve also learned to embrace such challenges the best I can, move forward with grace, and no matter what, never accept defeat.

Warm up with 15 min of cardio.

Choose any mode of cardio you like (bike, run, elliptical, stair climber, etc) to elevate your heart rate and jump start your metabolism. Start with 5 minutes easy, followed by 5 minutes moderate intensity, and finish with 5 minutes challenging. This 15 minute cardio segment will speed up the metabolism and improve circulation to the muscles, thereby priming them to lift heavier weights, execute more complex exercises, and reduce the risk for injury.

Choose exercises that involve multiple muscle groups.

Now that you’ve elevated your heart rate, keep it up by choosing exercises that use multiple muscle groups. The more muscles you use at once, the higher demand you put on the cardiovascular system and the more calories you will burn. Some of my favorite exercises that fit this criteria include squats, single leg squats, lunges, push ups, dips, shoulder press, pull ups, and the row. If you want to incorporate isolation exercises into your workout make sure to pair them with a leg component. For example: instead of a seated biceps curl, do walking lunges or a wall sit while you tone your guns.

Make sets of 3 exercises.

Put together sets of 3 complementary exercises to maintain higher energy output throughout your workout. Select 3 exercises that work different muscle groups, like squat/push up/row or lunge/shoulder press/pull up, and do 2-3 sets without stopping for rest.  While you work one muscle group the other one recovers, so your “rest” becomes active. By decreasing down time, you will keep the heart pumping and improve stamina.

More advanced athletes can piggyback overlapping muscle groups for two of the three exercises. For example: squat/Romanian deadlift/pull up.

Rest less.

As I mentioned you will get “active rest” throughout the workout, but there will be very little non-moving rest. After you complete 2-3 sets of 3 exercises you should allow about 1 min passive rest to recover for the next cycle. This is a great time to get some water or do a couple stretches, but keep it short because you don’t want your heart rate to come down too low.

Sample Workout

Warm up 15 min on the treadmill (5 min @ 5.5 mph, 5 min @ 6.5 mph, 5 min @ 6.5 mph with 4 % grade)

• squat/push up/standing cable row with knees bent
• pull up/walking lunges with biceps curl/triceps dips
• side lunge/shoulder press with wall sit/body weight row
• plank with alternating leg lift/bicycle abs/reverse wood chop