Tag: #exercise

Posted in Family, Faith and Fitness

5 NO-EXCUSE Workouts

Posted on by Lucretia Cahill

Movement makes the heartbeat stronger

Lenten Reflections #7 – 40 raw reflections during the Lenten Season

Lenten Reflections #7 – 40 raw reflections during the Lenten Season

While at the gym the other day I saw a family friend from church who I stopped to chat with for a minute. Typically, I am not very social at the gym – I mean, most people are listening to whatever is pumping out of their earbuds/phones so I don’t feel guilty. But I felt like I should at least say hello. After a few moments of pleasantries about family and running, he blurted, “I feel like I’m always playing catch-up at the gym! We went out of town to visit our daughters and I just haven’t been able to exercise. Plus, I retired so the pressure of the schedule is gone and even though I used to get up and run before work every day, it’s so hard now. Why is that?” He looked tired and defeated after his speech which sounded more like a confession than small talk. We tend to do that, overanalyze why we haven’t done something, and then immediately beat ourselves up because we didn’t do it.

I commiserated with him on the lowered motivation and told him somedays I have to convince myself I can always do something. Anything. A brisk walk, pushups, stretching, just move! No excuses. Plus, he was at the gym already so he was much better off than most. We said our goodbyes and I said, “I’ll see you at church, or here!” He said, “Okay, not much difference in the letters. You know CRUNCH gym and CHURCH.” Ha ha! I liked the connection.

So in an effort to spread a little motivation around, I came up with five workouts that will help carve out a fraction of our day just for ourselves. Not only will it make us happier, but everyone around you will benefit from the fact that you exercised today!

Here they are, pick one, set aside 15 minutes…

Ready, Set, Go!

#1 – 6 Rounds For Time: 10 Pushups, 10 Air Squats, 10 Sit-ups

#2 – 8 Rounds For Time: Handstand 30 seconds, 10 Squats

#3 – 10 Rounds For Time: 10 Walking Lunges, 10 Pushups

#4 – 10 Rounds For Time: 10 Pushups, 10 Sit-ups, 10 Squats

#5 – 20 Rounds For Time: 5 Pushups, 5 Squats, 5 Sit-ups

What I learned:

Muscle mass is a use-it-or-lose-it benefit. According to the National Library of Medicine, 30% of adults over age 70 have trouble with walking, getting up out of a chair, or climbing stairs. In addition to making everyday tasks difficult, mobility limitations can also cause falling, chronic disease, nursing home admission, and mortality.

Let’s opt for movement!

Thanks for joining me,

Lucretia

Continued prayers for the Pope and all on your prayer lists.

Posted in Family, Faith and Fitness, Other, Parenting/Running/Pets, siblings

Parenting and exercise – 5 ways to make it work without the guilt

Posted on by Lucretia Cahill

IMG_0540LENTEN REFLECTION: #28

I ripped this page out of a 1990-something Runner’s World Magazine to remind me why I run and it’s hung on our refrigerator ever since. It’s the subtle reminder I need when the guilt of exercising overwhelms me. It screams, “Lace up and go! Now!”

Here’s how I learned to fit exercise in when my kids were younger…

I had everything timed. While my boys were napping, I would do an at-home workout. At 2:20 as the P-90X or Shaun T cool down concluded, I’d switch off the DVD or treadmill and quietly walk about 30 steps to meet my daughter at the elementary school bus stop. Most days I arrived dripping in sweat from a workout. I repeated this ritual for nine years.

Eventually, the kids got used to my semi-sweaty hello kisses and groaned less each time.  In a sense, I was training the kids to know exercise was part of the day. Kind of a Pavlov effect. Sweaty mom equals a happy mom.

I remember speaking to a friend at church about fitting in workouts. He said, “When my wife complains about my running, I have to remind her I really do it for her.” I nodded, saying, “I get it. I do it for my kids.”

It’s one of those conversations people may overhear and think we’re selfish and crazy…well, maybe.

Frequently, Catholic guilt lurks behind the corners of my decisions and since naptime was retired years ago, I naturally feel bad if I exercise while the kids are home now that they are older.

But now we understand each other and often times, they’ll encourage me and my husband to go run or go to the gym. We take them to practices for their respective sports and never once have they said, “I’m going to exercise really hard for 2 hours, but I feel really guilty about it.” It’s just part of our lifestyle.

Now for the last 27 days, I’ve felt that same remorse blogging. I write during stolen moments of guilt while our kids stare at their exhausted devices and labor over homework. But I can’t stop. Writer’s high is akin to the one of running and is highly addictive. There is joy in sharing my untidy life story and hope that a tiny bit of my parental insight might benefit another soul.

I’ve learned to let the guilt go. After all these years, my kids understand me and can even exercise with me or edit my blog posts. They appreciate that our family values lifelong fitness.

After all, I really do it for them.

Fine. Mostly me.

Here are my top 5 tips on how to fit exercise in and minimize the guilt:

  1. TAKE TURNS WITH YOUR PARTNER – Take turns exercising. One works out, the other helps with homework.
  2. ASK YOUR KIDS TO WORKOUT WITH YOU – Do a 10-minute workout with your kids. Depending on their age, you could run around the block together or they could ride a bike while you run alongside. If they are younger, do simple Yoga stretches like butterfly and cat/cow.
  3. ACCEPT A SHORT WORKOUT – realize even a short 20-minute run or workout will do. Some days I set a goal to do 100 burpees. I’ll break it up throughout the day, or knock it out in sets of 10 with a 45-second rest in between.
  4. HAVE A PLAYDATE WORKOUT – Meet a friend at a playground, play with your kids and mix in playground exercises like push-ups at the end of the slide, monkey bar hanging hold or chin-up hold and planks.
  5. FOCUS ON NUTRITION – Make a healthy meal with your family. Think about the 80/20 philosophy. When you hit 40 years of age, maintaining good health is 80% nutrition and 20% exercise. Sad, but true.

Run on!

Spiritual Workout: Take a walk with your kids and just listen. Don’t try to fix, just listen.