First off, I wanted to update you all on an important thing happening in my life. My father pleaded guilty to attempted murder last week. In a few weeks, I will attend his sentencing and I will update you all on what takes place (likely via another essay because it’s just how I operate!)
I feel a mix of emotions. I am happy this saga feels near its end, and I am nervous about seeing him in person (and delivering a statement before a judge, something I never thought I’d do). I want justice for his victims, and that includes me.
Now…. if you have any suggestions on what to wear to court (or any waterproof mascara recs), I am all ears.
xx
Today, I want to talk about fitness, and let’s get one thing out of the way right now: Exercise shouldn’t feel like a punishment.
For far too long in our society, we have shamed women into exercise. The mantra is: calories in, calories out. Oh, you ate a bagel? You’re going to have to run five miles if you want to fit into your jeans now.
I feel very fortunate in that my adolescence and childhood were centered largely around a very different concept: That we get to exercise. Exercise, for me, is a privilege. It also makes me happy.
It’s the one time of the day where I am focused purely on myself — how my body feels, how it moves. What I’m putting into it and getting out of it. I can focus on my form, or how my muscles look when I do a bicep curl; how much weight I can lift today versus last week. I am grateful for my body and I want to give back what it has given to me.
But my fitness journey has evolved significantly over the years. When I went away to college, I found myself without a fitness regimen for the first time in my life. I grew up dancing and was a part of dance teams, so I was used to going to the studio sometimes six days a week. I was very used to moving my body and have it not be competitive but something full of camaraderie.
Once I moved away from home (and without a car, because freshmen weren’t allowed cars on campus), I threw myself into gym visits and group fitness. Kickboxing, yoga, Zumba (this was the early 2000s) — I did it all.
I have for years been something of a group fitness slut. I got really into Pure Barre, then OrangeTheory, and also AKT (which remains my favorite workout ever, to be honest). I had a brief fling with CorePowerYoga and SoulCycle when I lived in DC for a spell.
red halter, red leggings, ankle weight bangles, tumbler, sneakers, socks
Over the past couple of years, I’ve been more focused on doing my own thing — I might take a class when I travel but primarily I’m working out in my community gym, using just free weights. And honestly, I’m in better shape now than the days where I would take an OrangeTheory class at 5 AM and an AKT class at 6 PM (do not recommend; this is unhealthy behavior!)
But.
I made a vow when I turned 40 that this would be the year I would get in the best shape of my life. I saw Jessica Biel in that white dress in The Other Sister and thought, “hmmm, it would be nice to look that strong.” And then I thought, “Well…why not?”
I use Jessica Biel as an example but I don’t know that I’ll be able to pack on quite as much muscle (she has a few inches of height on me, and my frame is pretty small). Still, I want to look a little bit stronger. I want my muscles to be slightly more well-defined. And most importantly: I want to feel amazing.
So, I’ve enlisted some help. I’m working with a professional bodybuilder (he trains other bodybuilders, fitness competitors, and regular folks who just want to get in better shape). He’s training me twice per week at his gym and then I’ll also be working out on my own.
chocolate-peanut butter protein powder, infrared sauna blanket, seratonin bath soak, Theragun
So far, it’s going well. The first day (legs) was hard for me. I had to lay down on the gym floor and got really dizzy (I attribute this to being dehydrated, but maybe I am just a wimp!) But I’m finished with week one and feeling good. I am more sore than I would be working out on my own which is a great sign — it means my muscles are moving in new ways.
I’ll be sharing my results over the next 12 weeks here, and would love to hear what you want to see — weekly check-ins where I share what I ate and my workouts for the week? Just one big post at the end where I share my final results (before and after pics, etc.)? More fitness content in general? Please weigh in!
Here’s My Workout Split
Monday: Arms on my own (plus treadmill on a 12% incline for 30 minutes, 3.7 mph speed)
Tuesday: Legs with my trainer (we focus purely on weights, so I’ll do treadmill work on my own)
Wednesday: Abs on my own (plus treadmill on a 12% incline for 30 minutes, 3.7 mph speed)
Thursday: Arms with my trainer (plus treadmill work on my own: 12% incline for 30 minutes, 3.7 mph speed)
Friday: Legs on my own (plus treadmill on a 12% incline for 30 minutes, 3.7 mph speed)
Saturday and Sunday: These are rest days for me, though I still aim for 10,000-15,000 steps per day. I realize this is something of an arbitrary number, but I am very goal- and rewards-motivated, so I like hitting the goals set for me on my Oura ring.
Here’s How My Routine is Shifting
I am adding more protein because I’m trying to gain muscle. I have a variety of protein powders in my cabinet but recently I’ve begun taking this milk chocolate version, which contains 23-25g of protein per scoop plus amino acids (which aid in muscle recovery). I also love this chocolate-peanut butter protein, which has 30g of protein per scoop.
I am also ensuring I get enough fiber! There is SUCH a big push toward protein lately, but fiber is also incredibly important, particularly as rates of colon cancer increase among younger adults. We all need to eat a diet rich with a variety of vegetables and fruits to ensure we get adequate nutrients. I also aim for half my plate to be veggies (if I make a rice bowl, I’ll throw half a bag of spinach in so the hot rice wilts it a bit, or I’ll roast some broccoli or sauté a bag of veggies to add to meals throughout the week).
I am now a creatine girlie. I am interested in wellness but also very wary of “trends,” so I held off on creatine for a long time. But recent scientific research has shown that creatine has a number of cognitive benefits. For years, creatine was something used by athletes, so scientists have had time to study it. And as they’ve discovered, it’s good for your body and your brain (and as we age, both are important!). You also don’t need much — 5 mg (about two teaspoons) is enough. I’ve been recommended micronized creatine, which is finely milled, but it’s still very gritty. I add it to water and take it like a shot but it’s far better added to a smoothie, as you don’t have to choke down all the powder. The one-pound bag I buy is under $20 on Amazon.
I am trying to drink as much water as I possibly can. I am aiming for about 90 ounces per day. The best way to do this is to use a tumbler that has a straw — you will drink so much more this way. This one holds 30 ounces so you’d just need to fill it up three times per day.
I am recovering. Getting a couple of rest days per week is key and so is sleep. I have written at length about my sleep habits, and will continue aiming for eight hours per night (with some assistance via these gummies if I need it).
THE LABOR DAY SALES WORTH SHOPPING
HigherDOSE red light mask: Use code LDW2025 for 20% off everything at HigherDOSE (that includes their red light mask, which I use, and their infrared sauna blanket)
EBY bras & panties: These are a reader obsession for good reason — and everything on the entire site is 25% off, no code needed. This is the most comfortable bra ever made. Their mesh sets are also sexy and their balconette is the perfect push-up.
J. Crew clothing: J. Crew has been knocking it out of the park lately and everything on the site is 40% off with the code WEEKEND. This gauzy-little empire waist dress is great for the end of summer and these painter pants (which are new, but even the new arrivals are on sale!) are everything to me.
Aureum belts: Aureum makes the best belts in the game (not sponsored; they’ve never gifted me anything, I just love them) and everything on their site is up to 75% off right now, which is crazy.
ROZ shampoo and conditioner: Sales are a good time to stock up on basics and this is my all-time fave shampoo and conditioner. Nothing comes close.
iNNBeauty skincare: These products are great and affordable (and on sale right now if you order more than $75 worth of products). The ReCharge Gel Cream realy does make a dramatic difference in terms of wrinkles and smoothness.
Im thinking of you with the hearing coming up. And I am inspired by your effort to get in great shape!
I’m so excited to see your transformation…you’re inspiring me on my own health journey. Also, wishing you peace and strength going to the trial. 🫶🏼