Returning from a hiatus
Since I gave birth, Trizzle has been on pause. There have been some real life challenges (e.g., 10 unsuccessful caregivers, move across the country, job changes, loss of selfness…), and relatedly I didn’t get a proper workout for over a year! Me, a human who loves working out so much she got certified as a trainer for this fitness passion project! Maybe you too are returning to exercise after a hiatus. Maybe it was also tied to some life challenges. Funny thing, that mind-bod. What a relief we’ve made it to this point and feel ready to return to ourselves.
Coming back from a break
In the biz, they call it “deconditioned” which I find an appropriately gentle euphemism. First, let’s take solace in the fact that we are not alone in our imperfect record. If you too fell off track, and you’re not even a trainer, maybe this is comforting?? No, we're not crazy for feeling so exhausted and yet still yearning to exercise. Yes, every little bit counts. No, not all hope is lost because we've gone soft. Yes, we can rebuild!
Like with booze, the biggest danger in returning to exercise after a break is thinking you can still do what you used to do but you can’t. Let’s begin again, humble and conscious. Fundamentals, with an eye ever more toward form. Think light deadlifts, simple sit-ups, jumping jacks. Like a postnatal client, we’ve all had to prioritize some other growth over muscle during this time. Let us home back into our bods!
“First realign, then exercise.”
According to one Dr. Schmidt, takes 300-500 reps to learn a new exercise, but it takes 3,000-5,000 to unlearn a poor pattern and replace it with a new one (Motor Learning, 1991). As some muscles have gotten weaker, others are compensating (poorly). When you manically move heavy boxes, or heave your kid up into the swing, have you been sacrificing your body for the task? Ah what luxury to exercise, to spend time on yourself, to tune in. Go slow, check all your angles (flat back, knees over feet/ankles, tucked pelvis, long neck), breathe deep, find the strength in your weakness!
Key areas to focus on when returning from birth or break: breath, deep core, tush, middle back. These are our necessary (and neglected) primary movers, and when they get weak, we tend to experience pain in our hips, knees, lower back, and shoulders. Examples of movements for these areas: extended/piston inhales/exhales, planks, squats, rows. Let’s build back up old-and-improved!
How it feels
To me, getting off track feels like: undertow, pile-on, sticky-static momentum, all my good parts riding off into the sunset without me.
I just did my first workout in over a year. Felt rusty as fuck, and thrilling. 5 Rounds: 10 slow burpees, 10 15lb ball slams, 20 sit-ups, 14 50lb deadlifts, 45s rest end of each round. [Heavy panting.] And so we begin again, fleshily refreshed!
What does getting off track feel like to you?