Welcome to Your First Sweat Session of 2020! Steps for the Beginner, Restarter, and Regular.
I didn’t workout from December 22-28.
Don’t worry, I lived to tell the tale ;). It’s okay to embrace rest and to enjoy the holiday season without running around the cul-de-sac 52 times each morning.
I enjoy working out and it’s necessary for my mental and physical well being. I say that as if I’m some sort of unicorn. Working out is beneficial for most, if not all, people’s well being.
On the 29th, I decided to “ease” my way back into movement by taking a Barre3 class. Ha! “Ease”, who exactly do I think I am? Jane Fonda?! This was not an experience of ease and this class kicked my booty for 60 whole minutes. My pores released the apple pie and lemon cake I ate over break. Sorry, for whoever has to wash my towel :(.
I started listening to myself talking about myself and I was getting a little brutal as I critiqued my performance. I’ve taken close to 300 Barre3 classes and wrapped up my 200th indoor cycling class at Full Ride prior to heading home for the holidays. Why the fuck am I dying?! I felt like a BEGINNER!
Because I’m used to this little negative committee meeting that takes place between my ears on a more regular basis than I’d like to admit, I zoned in on three things that I know to be true:
Don’t knock being a beginner. At one point, we were all beginners. Beginners often have the best mindset because they are open to learning, asking questions, and have a fresh perspective.
SHOW UP! You have to be FULLY in the room where it happens. This is MY TIME.
In order to get through most challenges in life, including reverse seated chair or those brutal hills we climb while riding a stationary bike , you’ve got to have some self-compassion.
During my first Barre3 class, I had to be taken out into the lobby by the instructor and laid down on the floor with my feet up on the storage cubbies because I became dizzy. My first cycling class, I wasn’t anywhere near being on the beat, choreography was not happening, and for a while I sat in the front row out of convenience fully unaware that I was not yet a front row rider. Eek!
But here’s the thing, I kept showing up.
You have to keep showing up in order to move past being a beginner.
To no longer be a beginner, you have to gain experience.
You gain experience by choosing to show up.
January is TODAY and this means that many of you are about to begin that old chestnut of a New Year’s Resolution about your health and/or fitness.
I know this is hard and can be super intimidating. This can especially be the case for those of us who struggle with seeing ourselves in a fitness context. As a curvy woman of color, I often struggle to find representation of myself in fitness spaces. I’ve been fat shamed at more than one studio. Here’s the thing, you can’t let the assholes win. This is your life and your health and well being matter more than anyone’s opinion. Those people are awful and you should not have to suffer because something went horribly wrong with with their development. Own your spot in the room.
If you’re a beginner or a restarter, I’d like to offer you a few tips:
Shop around for what style of workout and/or studio works best for you. Many studios offer you a FREE class as a first-timer or you can sign up for ClassPass which, for a fee, allows you to create a sampler platter of fitness opportunities. Check out the MindBody App, Groupon, maybe you have SweatNet in your city, and follow any local studios on social media. There’s also the YWCA and if you have any fitness stores like Outdoor Voices or Athleta in your area, they often have events or have suggestions of studios. All of your friends or the influencers might rave about an experience but that doesn’t mean that it’s the best fit for you. I’ve been to some studios and knew immediately that it wasn’t going to be my place, others I had an instant connection, and there were a few that I gave a 3 class trial period, often trying different instructors, to see if it would work for me.
As a part of signing up for a class, make sure that you peruse the studio’s website and social media accounts. Hopefully, you’ll see some helpful images or videos of classes that can give you a glimpse into the experience. You can likely find a picture of your instructor which will alleviate some nerves
(Ahem! Many studios will take super sultry and tough looking photos of the instructors, which could be off putting, and I can say that in 95% of the cases, they’ve all turned out to be kind people.)
Most importantly, you can review the “What to Bring/What to Wear” information that will clue you in on what you’ll need to be prepared for a class. Check for these key items: shoes, socks, towels, mat, water, shower and storage amenities as well as parking availability/cost and if you happen to have kiddos, childcare. Preparation breeds confidence. It also helps to arrive at least 10-15 minutes early for your first visit. This provides the staff time to get you ready for class. You may have to sign a waiver, you’ll get a studio tour, set up your station, have time to put your things away and get changed if you need to. It’s hard to feel ready when you’re rushed.
I don’t offer this to be superficial. Figure out your fitness ensemble. In order to be comfortable executing movements in class, I have to feel good about my clothing. I don’t want to be afraid that my pants are going to reveal too much of my backside. I have 40DDD breasts--my bra matters. I’m not telling you to go out and buy overpriced spandex. Have I paid almost $100.00 for a pair of pants to sweat in? Why, yes I have. Have I paid $15.00 for a pair of pants to sweat in? Why, yes I have. You know what? I often can’t tell the difference. Hit up a TJMaxx, Old Navy, or Target if you’re looking for some economically friendly sweat style and if you have a few more coins in the coffer, check out Athleta, Outdoor Voices, and Fabletics.
Communicate with your instructor. The best studios I’ve been to make note of first-timers and an instructor or team member will make a beeline towards you prior the start of class. Introduce yourself and chat about any physical concerns you might have that could impact your performance. I have arthritic knees and my shoulders magically dislocate which leads me to alter my movements. You can follow-up with them post class to chat about your experience, ask for modifications, or extra help with a particular move. Most instructors will hang out in the lobby to create an opportunity for post-class feedback, connecting with clients, and God bless them, PHOTOS! You’re not bothering them --it’s a part of the job. Instructors want you to have a positive time because they want you to come back. The whole goal is to help you feel better. The best way to make that happen is to get to know you, your story, and be in communication with you about your needs.
Own your body. Modifications are not weakness. They are a form of self-awareness and ownership for your body. I have physical boundaries, as mentioned above, and like any other boundary they dictate how I treat myself and how I allow others to treat me. I listen to my 36 years of experience with myself and if that squat is too deep or that jog is too fast, I will work higher or hit the saddle. I’m not authentically impressing anyone by working through negative pain and possibly injuring myself. Plus, the more you cause yourself to suffer, the less likely you’ll return to class.
Be a nice human. What makes going to the studio even better beyond the actual workout, is seeing people you like. People want to go where their friends are. Something that we all in common is that we seek to belong and matter. I can’t tell you the name of every person I smile at in class but I’m happy they smile back. We high five each other, check in with each other, ask about each other’s whereabouts should we miss a few classes, celebrate each other’s fitness and life milestones, and commiserate as we bundle ourselves up to head out into the cold or oppressive southern heat after class. There are people that I only recognize if they’re in workout clothes-- out of context and we’re both quite confused and play that awkward “don’t I know you” staring game. So, smile and say “hi”. Why so serious?
Let all that shit out. Show effort. Effortless is a tragic lie that we keep telling ourselves. A good workout requires all the effort you can muster. Hard and important shit mandates effort -- no one actually “woke up like this”. Okay, maybe Beyonce did, but last time I checked, I ain’t her. Sweat, breathe loudly, dance it out if you have to, sing the lyrics to the song blasting through the speakers, clap for your damn self, and if you’re a “whoo hoo” person, then “WHOO fucking HOO” all you want. Working out is cathartic and we’re so boxed in all day long that we could all use a release. I want to look a hot mess post workout-- I want to look like I put in the work because I DID and that’s awesome. Go me! I’m not paying over $100.00 a month to feel stifled. Find a place that fits your vibe. Loud music, dance breaks, and vocal expression are key components of my vibe.
Divorce process from outcomes. The process of you signing up, showing up, and completing the workout is enough. Maybe it wasn’t pretty (it doesn’t ever have to be) and you still did it. Love yourself for that first. You’ve engaged in the process. The outcomes only come if you go through the process. But first, you have to keep doing the next best thing for you. You have to show up for the next class or take a rest day, if needed, and come back to try again. You change just by taking the steps and that has nothing to do with a number on a scale or the size of your pants. The most important changes can’t be quantified. I felt different before I looked different.
Develop an understanding of how you’re motivated. My Strengths call me to chronicle my fitness adventures on social media and I love gamification so I’m all about signing up for a challenge which allows me to track my classes and usually receive coveted stickers and prizes. I’m motivated by positive instructor call outs in class. I’m not motivated by seeing my stats flashed on a screen for all to see, so that rules out a few studios for me. Team workouts kinda freak me out. I don’t want the pressure of being a part of someone else’s results. Find a place that fits your motivation style.
Promise yourself that you’ll go back. Show up a second time. I don’t care if you show up at the same studio or not, just show up to move again. Put your workouts on your calendar and do your best to uphold your commitment to you. Most studios have late cancellation fees and that is a great form of accountability.
The conversation that you have with yourself about yourself has the possibility to be the best fucking conversation you have all day. Self-compassion is necessary to make it through a workout. Cheer yourself on and remind yourself that you are capable of doing hard things. Tell yourself that you’re strong, capable, and that you’re an athlete. The way you talk to yourself before, during, and after a class is important. Remind yourself that perfection isn’t a thing but progress is and that’s what’s it all about.
BONUS: For all of you regulars out there who will make stink faces at the “New Year's Resolution” crowd, STOP IT! Remember, you were a beginner too. Think about the importance of a friendly face and a helpful classmate who took the time to make sure that you had a positive experience. No one needs your judgement! You don’t own any piece of equipment in that studio! No one took “your” bike, rower, or treadmill, etc. Don’t make bets about how long they’ll last. Support them, check in about their experience, encourage them to come back, and I promise you’ll both feel better. Also, I know that your studio is a “home” for you AND it’s a business. No one needs your rude behind running away clients. You alone can’t keep the place in business. Be nice! Adopt an ambassador’s mindset.
Okay, 12 steps to help the beginner, restarter, and even one for the studio regular. Here’s the thing, YOU CAN TOTALLY DO THIS! I know it can seem a bit intimidating AND I promise you it won't be the hardest thing you do in 2020. I mean, I don’t know your life, but I’m guessing a more difficult mountain will require your resources at some point in the next 365 days. I don’t wish you or yours any harm, I’m just saying, this you can manage. It’s like 45-60 minutes of your life. Okay, I’ll stop now.
Happy 2020!
