The backstory…
I started off exploring the traditional gym space with the major intention of wanting to fix my body.
I didn’t like the way I looked.
This stemmed from years of feeling insecure about my weight or lack there of, major self-confidence and anxiety issues for most of childhood to teen years that never really went away. I had this tremendous self-doubt and fear of others and what they were thinking ALL of the TIME.
So in my mid thirties, I finally built up enough courage to take charge of this problem once and for all. I signed up for a gym. I was going to fix the way I looked.
My idea of fixing the problem was specifically changing my body type to look more muscular fit and attractive. That was it!
So I signed up for a body transformation program where I did learn some of the foundations of strength training of which I am very grateful for. I learned how to Romanian deadlift, dead lift, and goblet squat. But I also drank raw egg whey protein dense shakes, took anabolic supplements, and consumed up towards the 4000 calories a day, it was the typical transform the ectomorph body into a more mesomorphic body frame and type.
It didn’t take very long down this path to understand and realize intuitively that this was not the path for me for a number of reasons. However, I have always continued to build on those original core basic strength training moves and continue with variations of the following today.
8 Foundational Strength Moves
Push
Pull
Row
Squat
Lunge
Step Up
Dips
Plank/Core
1.Body Weight before Weights
The number one reason I prefer body weight before weights is to prevent Injury. When we use our body weight it forces us to stay within our physical strength ability since we can’t unnaturally push past the resistance threshold of managing our own body. Just look up advanced callisthenics for some inspiration. The level of strength and ability of some of these athletes is absolutely incredible and inspired!
2. Resistance Bands before Barbells
Resistance bands are a classic variation of gradually graduating difficulty and resistance without going to heavy and presenting unnecessary load and physical stress on your joints and skeletal system. Resistance bands help promote and train proper form while performing some of the above mentioned 8 foundational moves. I mean you may find that you never even need to touch a barbell.
Pick up a set of super loop and small loop resistance bands and try out some new variations to your existing workouts. For example, the barbell squat adding on the barbell squat overhead push press with a super loop resistance band.
Also, bands are super versatile, you can bring them with you while traveling or on a walk to get in a few sets of resistance training.
3. You don’t need a GYM
The world is our gym! It starts with moving past the physical 4 walls of a gym, getting outside, really embracing, and loving spending more time outside in nature. This can be some of the most productive time to balance our nervous system, mental health, and physical body. Think about walking, jogging, paddle boarding, biking, roller-skating, working out with the park equipment or finding a random bench. Maybe it starts with bringing your bands or yoga mat out in nature.
4. You don’t need a lot to get started (favourite tools)
You really don’t need a lot of resources and things to get started. The number one reasons why people don’t get started, is typically because of mind block barriers relating to time, money, gym access or not having the space/resources to set up your own personal gym. However, in my view, we literally don’t need anything except for our body to get started so there’s really no excuse.
Investment Pieces:
Home built Outdoor Calisthenics Gym
Indoor Basement Workout Studio
NordicTrack Incline Treadmill
InfraRed Sauna by Sauna Ray
Low-Cost Get Started Today:
Resistance Bands
Stability Ball
Dumbells/Kettlebells
Equilizer Bars
Gymnastic Rings/TRX/Yoga Swing
Bosu
Wall Bars
5. Infradian Rhythm
Most of the expert advice we get on exercise, frequency, training volume, and which type is best for us is generally geared towards optimizing male fitness and not optimized to female bio chemistry.
Menstruating women, with normal hormone function, are operating on a 28-day cycle. In the first half of our cycle (follicular phase), we burn fat easier and gain lean muscle. This is when we can ramp up our intensity training with intervals, and HIIT workouts, spin, and cardio to see more weight loss. The second half of our cycle, (luteal phase) we can really afford and benefit from skipping the cardio/high intensity training and shift towards more resistance, strength, flexibility, and recovery.
During mensuration, hormone/energy levels are at the lowest so any type of high intensity, strength, power yoga etc. can actually really backfire turning on fat storage, muscle wasting, and adding unnecessary stress to our cardiovascular and nervous system.
For more information on cycle syncing your life in other areas besides exercise, work and focus, nutrition, socialization, and love-making, check out the work of Alisa Vitti, In The Flow and the accompanying app to track your cycle and tap into your second clock, the Infradian Rhythm.
The Teacher Appears When the Student is Ready.
What I Really Wish I knew earlier on in my life….
I wish I had the mindset teachings, emotional balance strategies, spiritual education, tools, and mentors earlier.
I was 37 when I walked into my first ever exercise class. I didn’t know what I was doing.
I was a late bloomer perhaps, but some people never ever walk into that class or whatever it is that leads them to realizing that the real work is an inside job.
Health and Transformation is an inside job.
To change the exterior world, it starts with our interior world.
My final point here today is to say that it’s never too late, you’re never a late bloomer, everything has its time, everything has its place, and we are just beginners at much in life.
With gratitude,
Stephanie