Some Thoughts on Group Exercise
I love group exercise classes. In fact, I've seriously considered getting my group fitness certification several times. I even switched gyms this past December so that I could go to group classes again because I missed them so much.
I love that I can pick a class depending on what I'm in the mood for or how my body is feeling. I love that it challenges me in ways that I most likely wouldn't do on my own. I get to try new forms of exercises. And it's way more fun/enjoyable than doing a workout at home or on my own. I can dance around a room without feeling dumb because there are 10 other women beside me who don't have a dancing background either. I love that it's an opportunity to make friendships that you wouldn't normally make outside of that class. It's a place you can belong and encourage other women (or men) to pursue health through moving their bodies. So hear me out, I love the concept of group fitness classes and what it can do for your body and mind. However, I also have a few issues with how it can be conducted.
I went to a workout class today, and it really ticked me off, hence the post. Because of my history of abusing my body through restricting food and overexercising in the name of "health," I have to be very careful about what gym I join, which classes I go to, and how the instructor teaches or speaks during the class. Unfortunately, some group instructors cause more harm than good by the things they say and the ideologies they encourage. Here's a few examples of the underlying messages that are sometimes promoted during group exercise classes:
You can't trust your body: "Push HARDER!!" "Work through the pain!" "You are stronger than you think! Your body can go further than your mind thinks it can." These are just a few of the things I have heard in various fitness classes. Although different phrases said in various contexts, the basic premise is the same--you can't trust what your body is telling you. You shouldn't rest when it is tired, instead, you should beat it into submission. You shouldn't go at the intensity that feels good, you must match what everyone else is doing or how hard the instructor tells you to go. In the fitness world, we're constantly told that we just need to work harder and longer, regardless of how our body or mind feels. I would argue that we need to exercise our body intuition muscle more instead.
You need to change your body: "I know it burns, but if you want a tighter butt, you've got to keep going!" Advertisements for a spring break bikini body class. "This exercise is really going to tone _____." This one goes for how most people view exercise in general, but I often hear instructors making comments about how the class is going to change the way our bodies look. But why are they telling me that I'm not good enough and that my body needs to change? I know this is not what they are meaning to tell me, but that is the exact message they are sending. If my body didn't need changing, then there wouldn't be any comments about how the workout is going to do just that.
Reducing exercise down to numbers or making it a punishment for food eaten or lack of movement: "We've burned X amount of calories so far today!" "You all should come to spin, we burn X calories for the entire class." "Did you know it takes 100 burpees to burn off one _______?" "I was so terrible this weekend. I ate ____ and didn't workout at all." I often hear comments about calories eaten or burned. And it's extremely triggering. I've made a lot of peace with exercise and my body. I have had to purposefully shift my focus from exercise for the purpose of burning calories to exercise for the purpose of making me feel good and benefitting my health. This message undermines that work every time (and really ticks me off). These comments are based in guilt and shame, and real health never results from shame.
What you've done isn't enough, you need to do more: "After this class, come to my spin class. And be sure to come to HIIT tomorrow!" "Are you going to yoga after this?" Now I know that the entire reason they promote the next class is because they want/need participants in their classes. But I believe this is more in the self-interest of the instructors rather than the participants (oh boy, I probably just ruffled some feathers there). I also have to say that it's not just instructors that encourage it, I've often heard other women in the room talking about how their going to the next class. And for me, it often makes me feel lazy and as though I am not enough. But there is NO need for me to go to another hour workout class after the hour I just invested sweating, burning (oh how those muscles burn!), and huffing and puffing. There are times when a 20 minute yoga session may be helpful after a hard workout, but I don't need to feel guilty for only doing one class in a day.
And then there's the comparison game...this isn't the instructor's fault, it's a product of our culture and need for personal affirmation, but it's super easy to slip into. How many times have you berated your body because the girl's next to you is stronger, leaner, or faster? How many times have you felt guilty about the amount of exercise you do because someone in the room is talking about all the exercise they do or are going to do? It is so easy to go into a room full of women and compare our outfits, bodies, strength, ability, eating habits, etc. This can be the biggest trip up of all. Because of my propensity to compare and then feel inadequate, I purposefully avoided group fitness for awhile. I needed to be able to take care of my body without external factors influencing how I moved and how I felt about my body. Each of our bodies are different and have different needs. My movement and eating don't need to look like anyone else's. This quote below <3
So, what I would like to hear more of during group fitness?? Talk of the health benefits of movement, such as cardiovascular endurance, bone health, better balance, decreased tension in the body, and improved mood; a focus on strength and functionality and how it benefits our bodies in daily life; dialogue and celebration of what our bodies can do (they're pretty incredible and can do amazing things); encouragement to listen our body; and encouragement to give our body's rest. Let's get back to what movement was for in the first place, whole body health, not making it look a certain way.
I would encourage you to listen to what your group instructor is saying and evaluate whether or not they are helpful to you physically and emotionally. Don't be afraid to break out of the mold and take care of yourself. Only you know what your body needs--listen to it!
Protein Packed Kodiak Cakes Monkey Bread
Get a LOAD of this....
Monkey bread. Please tell me you have eaten it before? Isn't it so delicious?? All ooey, gooey like? If you have not, I am very excited to introduce you to this dessert that disguises as breakfast 😉. I've recently started experimenting with Kodiak Cakes pancake mix and am loving how easy it is to use and how delicious the recipes are turning out.
The thing I love about the Protein Packed Kodiak Cakes pancake/waffle mix is that it is made with whole wheat flour, oat flour, and is higher in protein than normal pancake mixes. Can you say staying power from increased fiber and protein?? I have issues with my blood sugar getting low, so protein in the morning is a MUST. I cannot do straight carbs. So the protein packed mix is a winner for me and my body.
I used the kodiak cakes mix as the base and then added additional flour, yeast, milk, butter, and sugar. I tried several batches to get the recipe just right for you all. The first batch I accidentally did half of the dry ingredients with the full milk amount. Gosh, it took me a while to figure out why the dough was so wet.🙈 The end result was delicious but had more of a coffee cake texture and I was going for a yeast bread texture. The next batch I used white whole wheat flour in addition to the pancake mix and it turned out more dense and dry. Next!! The third time was a charm. I used all purpose flour and the end product was light and fluffy and delicious!!
I used coconut oil for the coating, but you can definitely substitute butter. I just happen to like the taste of coconut oil in my baked goodies, especially cookies 😍. As for how to best eat these, I recommend topping it with some powdered sugar glaze or Wild Friend's gingerbread peanut butter (it is seriously SO good!) and eating it with some eggs for breakfast, as a snack, or for dessert after dinner. I did all of the above...
Our Trip to Italy--Part 3
I wanted to share the last part of our trip, as well as some pictures of the incredible places we saw during our travels. I will tell you right now, you'll want to stick around to the end--I'm ending it with pictures of my nephew. *Warning*: you might get baby fever. I cannot be held responsible for any actions you may want to take regarding adding numbers to your family ;-)
After getting back from Austria on Monday, Isaac and I spent the rest of our trip hanging out with Kate and Matt (my sister and brother-in-law) in their home city, Vicenza. We got to experience what living in Italy is really like. We visited the fresh markets on Tuesday and Thursday, bought groceries at the Eurospar, wandered around their streets, bought gelato one night, hung out in their apartment, and learned how to make gnocchi. We got to watch Luca a few times so that Matt and Kate could go on a date or workout together on base. We really enjoyed the slower pace while still getting to experience another place and culture. One of the days we took an afternoon trip to Venice, but since it was so cold, we cut the day short. Friday morning we headed out to fly back to the US. I was SO sad to leave. Until next time....
The first night we got into town, we went for a walk in the town my sister lives. Such a cute town, that was beautiful at night with all the Christmas decorations.
A building designed by the famous architect, Palladio. The buildings in Italy just blow my mind.
This is what ALL of the streets look like there...NBD
We hiked up to the top of a hill that overlooks Vicenza. This church, Church of St. Mary of Mount Berico, was near the top.
Oh hey there, Colosseum. This is well known, right??
The arch of Constantine right by the Colosseum. Thanks Rick Steves for telling us the history behind it, and thank you whoever left your city map on the rock we were sitting while we listened to it. That map saved us!
This is the square in front of St. Peter's Basilica. So incredible. I wish this photo did it justice....
St. Peter's Basilica
Inside St. Peter's Basilica. Did you know they have embalmed popes in glass boxes that you can see? Creepy...
The famous Duomo in Florence, Italy.
The view from Ponte Vecchio, the famous bridge in Florence.
The steps up to the Piazzale Michaelangelo, a lookout spot for Florence.
We stopped for lunch at Lake Garda, the largest lake in Italy. So stunning...side note: I had a pizza here with smoked salmon, strawberries, and a balsamic glaze. Mmmmm
The Grand Canal in Venice.
St. Mark's Basilica in Venice, Italy.
I really tried to limit my pictures. I didn't include like 15 that I originally planned on putting here. Hope you enjoyed experiencing a little bit of what we did while we were there.
And without further ado, the moment you all have been waiting for.....sweet baby LUCA!!
Adios Amigos!! Or as they would say in Italy, "caio!" or "arrivederci amici!"
