Issue #16 - Transformed by sweat: How exercise became my secret weapon
Lifting heavy stuff is a gamechanger, let us count the ways + a recipe for my favourite protein shake (with none of the yucky ingredients) ♡
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Hello lovely people,
How is your week? I’m happy to be joining you in your inbox today - it’s always a pleasure. I wanted to have a bit of a chat about strength and the role that exercise has played as I navigate my journey towards a new chapter… SPOILER ALERT - it’s been a biggy!♡
Let’s start by being clear about something - I am not naturally athletic or strong or fast. I played netball at school a million years ago (but only goalkeeper or goal shooter - the positions where you didn’t really have to move much). In the days when teachers gave blunt feedback, my PE teacher told me that ‘I ran like my grandmother’. He was not wrong and my grandmother was likely offended at the comparison to my (lack of) physical prowess.
Today, I remain a person who would love to love running - the freedom of the open road, wind in my hair, no special equipment required blah, blah, blah - but the reality once I’ve thrown off my rose-tinted spectacles is that from the outset, I am fixated on when I can stop and that makes it hard to even LIKE it, let alone venture towards a place of love. I tried tennis in the past, even taking some lessons, but I just didn’t seem to have the inclination. Swimming was a fail (I ended up coughing up half the pool when I tried to immerse my face); Yoga was a disaster(too slow, too boring) and although I quite liked Pilates, it was not enough of an enduring love to have me hang around.
And then during lockdown, when exercise for us all was more about staying sane and giving some structure to our days, something in my ‘at home’ approach to movement started to take hold and grow little by little until before I knew it, I was a total and utter strength training DEVOTEE. And possibly a little bit of a bore. Maybe. Probably. Sorry.
It has taken me the best part of 50 years to find exercise that I not only love but one where I feel I can commit for the long haul and it has been a huge contributor to my physical well-being and my mental resilience as I navigate this journey of re-imagination.
And so I got onto pondering WHY strength training ticks the boxes for me and why I am sticking at it (and loving it) when all my previous exercise attempts have flopped. So, I thought I’d share my strength training journey; where it began, what I’m doing now and what I’ve learned about finding a type of exercise that I can see myself keeping up for the next few decades. As always, take what you like, share what you love and leave behind the rest. ♡
As always, take what you like, share what you love and leave behind the rest. ♡
I began in lockdown at home with two kettlebells (8kg and 12kg) and a downloaded programme from Greg at Kettlebell Workouts. I started out on the free material while I found my feet and then bought his Level 1 Beginner’s Programme. The movements were combined into programmes, with accompanying videos and extra content to explain all the details of body positions and good form. It was simple and structured, the programmes were fairly short and it all felt very achievable.
If I was starting out again, I would also consider these online trainers -
Caroline’s Circuits (online fitness classes - £35 per month)
@thiswomanlifts (online training - £50 per month or £195 for 6 months)
@yourfuturefit (personal training and wellness retreats)
Once we were out of lockdown, I bumped into a friend who invited me to join her at a new strength training class in a local gym. The class was targeting the more mature lady(!) and this was really where everything fell into place for me -
a fantastic bunch of like-minded fierce women; most of us menopausal and all of us bringing energy + an array of aches and pains
a spectacularly knowledgeable, utterly gorgeous trainer, Naomi who is filled with enthusiasm for our positive attitude and grateful that we always clear up after ourselves (unlike those youngster gym types!)
a café right next door serving great coffee to accompany the post-workout chat (of which there is always plenty).
I do two of Naomi’s classes every week (we are her ‘special’ ladies;)) and I try to remember to make a note of the programmes each time, so that I have a collection of workouts at home that I can do on 3 or 4 of the other days in the week. It’s a fairly rudimentary approach - I write them in a notebook and I use a very simple timer app on my phone to stop me from dawdling.
I have slowly built up my collection of weights and equipment over the last 3 years and now have enough that I can really vary my training and challenge myself.
But why have I stuck at this when all my previous attempts at exercise have failed?
Get a bit of confidence behind closed doors - for a non-athlete like me, it was helpful to start learning some basic skills in the privacy of my own home. Feeling that you will be an utter novice can be such a barrier and I think doing some at-home preparation gave me enough of a boost.
Make it easy - we are all inherently lazy and strength training is hard work, so I’ve realised that I need to get rid of any barriers that might make me think twice about exercising (particularly at home). So, I put my gym clothes on as soon as I get up, I have my weights and equipment permanently set up in a corner of the upstairs landing and I have a whole list of workout programmes ready to go in my trusty notebook. If I had to get changed, get things out of a cupboard or decide what to do, I might talk myself out of it. No thinking is required and that makes it easy.
The rhythm of habit is powerful - I’ve done this for so long now, that I do a workout at my chosen time as automatically as brushing my teeth + I notice that I feel sluggish when I miss a session.
It’s OK to take a break - when life gets busy and I need to take a break, I just commit to starting back as soon as I can and remind myself that I feel much more able to handle life when I’m staying strong.
Make it fun - my 2 sessions at the gym each week with ladies who I love and in a challenging but supportive setting are literally my favourite 2 hours of the week. And the post-workout coffee and chat is properly life-enhancing. I’ll admit, that I also love to have Naomi tell me what to do for an hour - there’s not enough of that in adulting! But I know I also need to find the fun when I’m training at home alone …. I listen to an audiobook or a great podcast while I’m exercising AND I reward myself at the end with my very favourite chocolate protein shake (recipe below). To cement my enthusiasm, I’ve created a rule for myself of No Training - No Protein Shake. This works so well for me and the shake feels like a genuine treat.
Consistency is key - I am not an expert but I can see that the key to getting fitter and stronger is consistency. Flexible consistency is where it’s at. Creating a habit that you can flex and maintain FOREVER is at the core, which is why making it easy and fun is so important.
Use whatever time you have - 40 minutes is enough; half an hour is great … Just because you don’t have a full hour to spare, don’t let the perfect get in the way of the good.
Progression is key - yes, consistency is king but so is progression. As time passes, you need to be lifting more or doing more challenging workouts. This feels like the hardest part to achieve on your own. My twice-a-week trainer, really pushes me to progress and I’m not sure that I’d be able to do that without her, not least because there are often confidence barriers to overcome where a professional can more easily see your capability.
It’s a pretty good return on time invested - compared to many other forms of exercise you get a lot of bang for your buck, but only if you work hard and keep up your consistency and progression.
Be kind to yourself - but also remember that this has to feel challenging if you are going to get stronger and fitter. There should be some exercises that you dread (sadly), otherwise, you are not pushing yourself enough.
Nobody ever regretted a workout - even on the toughest day.
Embrace the long term - I want to look after my body so that it looks after me. I want to be strong so that I can face life’s challenges and enjoy life to the maximum. The hard part is that we’re focusing on the bigger, longer goal and because that isn’t on our immediate horizon, it can be tough to make it feel pressing. I love this range of gym wear that celebrates ‘Training for my old lady body’. It’s on my Christmas list …
And also embrace the smug feeling - the positive benefits of strength training are all over the media. Once you start ‘lifting heavy stuff’ you can bask in the glory that you’re already on it!
I’m not a natural athlete, but I am good at making a start and then keeping going with a clear focus on consistency, progression and the long game.
I’m stronger and fitter than I’ve ever been.
My physical strength really feeds into my mental strength and my self-worth. I love this.
I’m proud that I’m achieving things that as a non-athletic type, I never thought would be possible.
I still can’t do pull-ups (my definition of success!) but I can do push-ups, which is pretty damn cool.
The music in the gym has a huge impact on the mood of the group. We are tragic in our taste and Dolly Parton singing 9 to 5 is a surefire way to lift the room when we’re flagging!
I get huge satisfaction when I wash my (now filthy) hands at the end of a session - it feels like solid evidence that I worked hard.
I now wear exercise clothes more than I wear proper clothes and probably leave it TOO long before I have a shower. Must try harder on this one…
I took a photo of this t-shirt on sale at my gym. It might sound crass but discovering strength training has literally been life changing for me. Who would have thought it? Absolutely not me!
Fancy trying out my Chocolate Protein Shake? It’s easy, tastes great and doesn’t have that hideous chemical flavour that's so often characteristic of protein shakes. The secret is finding a protein powder that uses natural ingredients and has no artificial sweeteners. I use this one but if you can’t get it where you are, you may need to hunt around and read the ingredients labels.
You’ll need something like a Nutri Bullet to do the high-speed blending (I use this one and love it).
Ingredients
1 cup (250ml) cold water
1 scoop of protein powder
a small drizzle of maple syrup
half a frozen banana (sliced)
3 ice cubes (because I don’t like a tepid shake)
a dessertspoon of cocoa powder (unsweetened)
Method
Add the ingredients in the same order as the recipe (ie water first, followed by the protein powder etc)
Whizz for about a minute. Stop. Remove the cup and shake well. Return onto the base and whizz for a further 30 seconds or so.
Pour into a glass and enjoy - after you’ve exercised, of course ;)
Notes
Adding the water first makes it easier to blend everything smoothly.
I freeze a bunch of bananas in one go, each banana peeled and cut in half. I then grab a half from the freezer when I need it, give it a few seconds to defrost enough and slice it up to add to my smoothie.
I notice that if my bananas are riper when I freeze them, they are sweeter and slice more easily in their semi-frozen state.
I am not a fitness expert but do pile on the questions if you’re curious and want to know anything else about my approach to strength training.
These podcasts (interviewing proper, genuine experts) are interesting, helpful and worth a listen -
Mel Robbins talking to Dr Gabrielle Lyon about the Science of Strength Training
Steven Bartlett in discussion with Dr Lieberman, the Chair of the Department of Human Evolutionary Biology at Harvard University. Amongst other topics, he explains that we shouldn’t beat ourselves up if we don’t enjoy exercise; our ancestors only did it if it was necessary or fun!
Go boldly; lift heavy stuff; embrace a challenge; celebrate your success and have fun. ♡
Go boldly; lift heavy stuff; embrace a challenge; celebrate your success and have fun. You can join the conversation by commenting below or you can get straight into my inbox by replying to this email or emailing me at rachelpage@substack.com.
I hope that there has been something useful and inspiring here for you today. As always, take what you like, share what you love and leave behind the rest. ♡
Sending you all the hugs,
Note - This newsletter may contain affiliate links. If you buy something through any of my links, I may earn a small commission, at no cost to you. I recommend only products that I genuinely like. Thank you for trusting me ♡
As a gym avoider until 60 . I discovered Mat Pilates and never looked back ! Struggling to even like Reformer Pilates but not giving up, as Mat Pilates is fast disappearing!
It is good you found something you love.
Not sure I would ever get to doing Pilates first thing as an extra session 🤣🤣🤣