Tag Archives: gymlife

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Liar, Liar

screen-shot-2017-07-05-at-11-08-06-pmLiar, Liar 

The other day, my electronic scale lied to me. 

I knew I’d had some losses – which translate into gains – in terms of body fat and weight, but I wasn’t prepared for what the scale said amounted to an almost 15-pound loss during the two-month period when I essentially plateaued due to my inability to make time for consistent exercise and stick to a healthy eating plan.

Amazed – and skeptical – I stepped on and off the scale three times. Still, the darn thing stuck to its proof I’d somehow melted away the pounds. Liar. The next day, when I awoke, disrobed and stepped back onto the scale, the truth was revealed: I’d lost half a pound – not nearly 15.

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Yet, instead of getting discouraged, I was instantly energized: Even though I’d failed at hitting it hard for weeks, I had done enough to result in a (miniscule) loss instead of gaining. This was progress.

Since then, I’ve come back with a passion and am actually looking forward to the next time my coach, Ryan Schrink, measures how much weight, inches and body fat I’ve lost since beginning this quest to get fit and – eventually – compete in a bodybuilding contest.

So, what am I doing differently?

Make time for me. I have a flexible – albeit full – schedule that allows me the luxury of scheduling workouts when they work for me, since I primarily report to myself. That being said, in addition to my full-time job as editor of Extol Sports and Extol Magazine, I also work part-time at a few other freelance gigs, am a mom and wife, have six animals in the household and commit to other engagements. Still, I’m making “me time” – my workouts – a priority. And I’m a better mother-editor-writer-TV correspondent-wife because of it.

Be accountable. I may lose a few Facebook friends because of it, but I’ve started checking in to the Louisville Athletic Club in New Albany almost every time I workout. Sure, gym check-ins can be annoying, but I don’t care. It keeps me accountable and is a public, tangible record that I am doing the work. Thus far, it’s helped keep me on track.

Reach out. I went off the grid for a little while but now stay in contact with Coach Ryan on a regular basis. He’s a great motivator and celebrates the little gains. That means the world. I also share my exercise exploits with friends JD Dotson, Julia Danzl Williams and Morgan Sprigler. In turn, they share theirs with me. Reaching out has made me feel like I’m part of a team instead of going at this all alone.

Eat more often. Thinking of my body as a furnace and food as the fuel has helped me digest – no pun intended – the necessity of eating more often. It takes time to plan what I’m going to eat and when, but it’s becoming part of my regular routine. Most days, I eat three meals and have two snacks. And, for the most part, I’ve cut out eating after 8 p.m.

Make it a family affair. My husband wants to get fit, too, so we’ve started walking with our 17-month-old daughter a few nights a week after work, in addition to our respective workouts. We also shop at the local farmers market and Kroger together, plan our meals as a team and talk about our goals, gains and losses. That has enhanced every aspect of our relationship.

Use the scale. I struggled with an eating disorder for 10 years from eighth grade into college. Part of my recovery involved throwing my scale away. It worked for me then and helped me to understand weight doesn’t define you. It still doesn’t, but now I am able to use the scale instead of it using –and devastating – me. Now, it’s a measuring tool and nothing more. When my body fat gets to a healthy level, I’ll use it far less. For now, the scale helps keep me honest (and I bought a new one that won’t lie to me).


SCHRINK AND GAIN 

Since I started writing this column, I’ve had numerous people ask for feedback about training with my coach Ryan Schrink. He’s amazing, and I mean that. If you’re interested in seeing what Ryan has to offer, go to www.schrinkpersonaltraining. com or call 502.216.9475.

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LeanX at Four Barrel

4bsmall2STORY & PHOTOS BY JD DOTSON

I arrived a bit early at Four Barrel to get signed in before the Lean X class. There is a small reception area, offices and bathrooms and Four Barrel merchandise shelves before you enter the door to the gym.

On this particularly warm, humid day, the massive warehouse space filled with equipment and all manner of weights had the far wall exposed to the back parking lot. Big box fans kept the air flowing around what resembled an adult jungle gym and a small crowd gathering just inside the door.

Behind the crowd on the chalkboard wall was a list of the day’s workout. It has been awhile since I took a crossfit class and was unfamiliar with some of the terms and abbreviations, but I was relieved to see the word burpees was not among them. A burpee is a full-body-squat-thrust-jump exercise that revs up your heart rate and uses every muscle and your core and is – to be honest – excruciatingly exhausting. I am convinced that no one on earth likes burpees except crossfit trainers.

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The class circled up with an introduction from Sheri McWilliams, followed by a detailed description and demonstration of the warm-up. Not so bad; I might survive this after all. By the end of class I would be praying for burpees.

The warm-up consisted of two rounds of a 100 meter run, a set of good mornings (an exercise, not a greeting), mountain climbers, push-ups with a down dog and leg raise bridges. Some of these exercises I was familiar with but all were expertly demonstrated, and I was in the middle of 25 people doing the same thing. Warm-up completed, we met back at the board.

Next came four rounds of weighted Romanian dead lifts, side raises and a torturous pistol squat (Google it to see a video, but this is a single-leg squat). Again, everything was demonstrated and explained expertly. There are several qualities that are common with amazing teachers and trainers. I have experienced these qualities in my yoga teacher at the YMCA, my current trainer, even my former art teacher and friend, and Sheri is no exception. They all make what they do look effortless, even things like pistol squats. The exercises required a lot more effort and huffing and puffing on my part but served as great inspiration for what could be possible in the (near?) future with training and persistence.

The last set involved a quick-paced round of jumping onto and then off of a tall wooden box before quickly springing your legs as a catalyst to shove weights up over your head. We started with 12 box jumps followed by 12 dumbbell push presses. That was followed by 11 box jumps followed immediately by 11 dumbbell push presses. Next was 10 box jumps followed by 10 dumbbell push presses. Thankfully, before the workout, I had read a quote just inside on the gym wall: “Strength grows in the moments when you think you can’t go on, but you keep going anyway.”

That quote was running through my mind as we counted box jumps down and push presses down to one. Exhausted, our reward for surviving through the LeanX class, was a small hard foam roller that we used on the floor to roll out our fatigued leg muscles.

Reflecting on the class, some things you should know if you want to take a Lean X at Four Barrel. Some of the exercises can seem daunting, but the instructors do an amazing job at offering modifications for each one. The class was full of people of all levels of fitness and expertise and a variety of ages. I had to take advantage of a modification on the pistol squat because my body wouldn’t move like that and my balance was way off. That’s OK. The goal is to keep trying any way you can.

The other quality of a great teacher was found in abundance during this hour-long class: Sheri was everywhere in this giant space offering encouragement and making sure we did the movements correctly for maximum benefit, constantly weaving in and out around every person.

Definitely bring a water bottle and a towel, and be prepared to show up a bit early to sign a waiver. There is a free trial period of two weeks with their on-ramp training classes to prepare you for crossfit. In addition to personal training and unlimited crossfit class memberships, there is a LeanX-only membership for $119 a month. LeanX does most of the exercise of crossfit except for Olympic lifts.

The exciting thing about LeanX class for me was the opportunity to mix up my regular, solo workout with a group of like-minded people. Because of them, I pushed myself beyond what I thought was possible, mixing cardio and weights. I know I was successful because I still feel it in my legs today. Eighty box jumps later, and carrying my foam roller to work with me today, I am looking forward to challenging myself again at Four Barrel.


“Strength grows in the moments when you think you can’t go on, but you keep going anyway.”


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