Category: fitness

Posted in fitness, Life

The green kettlebell

Posted on by William Douthwaite

So I’m just walking down the street with the big dog, as I so often do, and spy a green kettlebell sitting in someone’s driveway.

Okay, someone is clearly in the middle of a MetCon (metabolic conditioning) workout where someone repeatedly runs and does kettlebell swings and other exercises for time.

The strange thing is, there’s no “someone” around. The garage door is closed. I don’t see anyone running. The twenty-pound kettlebell is just parked there in front of the street.

If you’ve ever read my stuff, you know I like to speculate about things like this.

Maybe it rolled out of a delivery truck. The driver pulled out too quickly and the box broke apart when it hit the street, stranding the green kettlebell.

Perhaps it escaped the garage gym. We’ve got a collection of dumbbells and kettlebells in our garage. This one could have tumbled past the cars and almost to the street.

Someone may have thrown the kettlebell out of the garage in anger or frustration. Some workouts can be infuriating. Why not take it out on your equipment?

Someone was cleaning house. Garages get cluttered with equipment no one uses. Enough is enough, and some of it goes to the curb.

Could it be a signal?

  • Leave the package in the driveway with green kettlebell. Or else.
  • Where’s the meeting? Look for the green kettlebell.
  • Meet me by the green kettlebell.
  • If the kettlebell’s out, don’t come knocking.

“Let’s paint the garage!” And now the green kettlebell clashes with the new purple walls. “It’s gotta go.”

“It didn’t look like this in the picture.” Few things do. Whoever ordered it expected a different color. Ship it back? Too heavy. Just leave it on the curb. Someone will take it.

“You spilled green paint all over my kettlebell?” I’m going to kill you!

I have never, ever seen a kettlebell in a driveway. Only in a gym or in my garage.

Posted in fitness, Life

Fun Ways to Enjoy Exercise: My Journey

Posted on by William Douthwaite
Photo by Victor Freitas on Unsplash
Daily writing prompt
What’s the most fun way to exercise?
View all responses

I’ve done a lot of different exercising over the past fifty years. I played informal sports in my neighborhood growing up and some intramural sports in college. I didn’t truly get into fitness until my final year of college, when I decided to start running.

Some hate to run. I loved it. I liked competing with myself, to run farther or faster each time. The self-competiton made it fun. Along with the music that ran through my head in time with my footsteps. I never listened to music while I ran. My creative brain sprang to life about a mile into those long distance runs.

When I supplemented my running with weightlifting, I again loved the competitive nature of exercising. I carefully journaled everything, always pursuing another rep or a few more pounds.

I still find exercise fun. My feet hurt so I don’t do much running. I do a lot of walking with the dogs and a lot of bodyweight exercise routines in the garage. Every exercise is a variation of the basic movements of pulling, pushing, squatting, and standing. I love learning new movements from fitness professionals who produce exercise videos.

For me, the moving, breathing, pacing, and exertion are fun. It’s me against me, or the elements, or the two dogs on a leash. From the dog-smiles on their faces, I know they’re having fun, too.

Posted in fitness, neighbor

Bonus benefits from walking around the block

Posted on by William Douthwaite
Photo by Vlad B on Unsplash

As the dogs and I finished up the first of two daily walks, I thought to myself, “I’ll bet some of my neighbors have never walked around the block.”

I’ve always had dogs that needed lots of of exercise. If we don’t want them constantly zooming around the house, we’ve got to put in the miles. I’ll bet we walk every street in our section of the community at least once a week.

But some have never even been around the block. They back out of the garage in the morning and drive off down the street. When they return home, they pause at the mailbox to collect all the daily junk, and pull back into the garage. Once the garage door lowers, that’s it. They’re in for the night. It’s kind of sad.

Some are out there no matter what. There’s Mr. McNulty, one of the few neighbors who has lived here longer than us. He has to use a walker, but he gets in his steps going up and down the street. The man across the street from him is blind. He’s out there once a week sweeping his white cane in front of him. I see many children walking to and from school bus stops in the mornings and evenings. I often pass Morris who always wears a bright orange shirt on his walks.

What do you miss if you never go for a walk?

  • There’s another wave of new roof installations this spring. I had no idea there were so many colors and color combinations of shingles! Some homeowners have waited a year to get new roofs after a tornado passed through. For this, I’m thankful.
  • There’s a new collection of used furniture out on the curb. A lot of folks have been getting rid of old sofas and chairs. I find this entertaining. When I see the fabric colors and patterns, I can’t imagine why anyone would buy something like that for their home!
  • It’s easy to tell who has the good parties. Vacant lots are littered with small liquor bottles. Tuesday’s recycling bins overflow with beer cans.
  • Rental properties have turned over this spring, so I’ve met the new neighbors. I find comfort in knowing which cars belong in our neighborhood – and which ones don’t. When neighbors watch out for each other, it’s a free extra layer of security.

Fresh air? Vitamin D? Get your steps in today? Pet a few dogs? Walking around the block is filled with good stuff.

Posted in fitness, Stories

Crossover Symmetry: a great product and great customer service

Posted on by William Douthwaite

I have long been a fan of Crossover Symmetry. I remember seeing a whole set on the wall at a CrossFit gym. I pulled on a few bands now and then, but didn’t really understand the concept. Until my shoulders began to hurt.

I didn’t realize how bad my shoulder mobility was until I started doing handstands, overhead squats, and kipping pull-ups. Things I had always done without a thought became painful. Like pushing open the car door with my arm. Or reaching back to apply sunblock to the back of my neck.

I became a student of shoulder mobility stretches and exercises. I watched every YouTube video I could find. I ran through routines with stretchy bands and PVC pipes before every workout. These helped, but never really solved the problem.

Then I stumbled upon a promotion for Crossover Symmetry. I actually read the chart on the wall and started doing those motions before my workouts. It was magic. My shoulders felt so much better. I loved them so much I bought my own set for my garage gym. With a set of middle-of-the-road (neither beginner nor elite athlete) purple and red bands on the concrete block wall I was ready to go. I did both sides of the instruction card almost every day, working on my shoulders and scapula. My pain disappeared and my mobility improved.

That was four years ago. About a week ago, I was running through the exercises when I felt a “pop” from one of the purple bands. Uh-oh. Something had come loose inside the fabric sleeve, and it was no longer stretchy.

I got online and checked for any warranty. The warranty is excellent, but it’s only for two years. Okay, maybe I can repair it. I wondered what was inside of those well-made sleeves. I carefully sliced one open with a knife and found a stretchy tube inside that had simply snapped. The rest of the tube was cracked and dried, too. I wondered if I could get a replacement part. Everything else, from the handle to the fabic sleeves to the carabiner hangers was like new. So maybe.

I found my email receipt from four years ago, and sent my question to customer support at Crossover Symmetry. “Can I repair the purple band, or do I need to purchase a replacement?” I was pretty sure I knew the answer, but it never hurts to ask.

A few days later, I got a reply. “I’m happy to hear that you’re a fan. I would be happy to send you a new pair of purples. My gift for spreading the word about Crossover Symmetry.” I never expected such a gracious reply! And this post is my part of the deal.

I’m back in business. It only takes ten minutes to run through the shoulder and scapula motions. The routine works through all the different planes of motion in my shoulders. What a difference! I can workout pain free and my mobility is much better. I am no longer doing CrossFit, but warming up with Crossover Symmetry has served me well through a variety of streaming Bodi (formerly known as Beachbody) workouts.

Crossover Symmetry has systems for backs, knees, hips, and core, too. I haven’t tried them, but I’ll bet they are just a good as the products for shoulders. Customer service? Awesome! Thanks.

Posted in fitness, Life

Little additions, big gains

Posted on by William Douthwaite

One and one quarter pounds. That’s all it was. I know, it doesn’t seem like much. But what a difference!

I was pretty excited when I spied these little bitty plates at the gym. They were bright yellow; impossible to miss. Yet, dwarfed by racks fulled with forty-five pound plates and fifty pound dumbbells, they were easy to overlook.

Before this, the smallest plates were two and a half pounds. That meant you had to go up at least five pounds in weight if you want to lift more. Maybe it’s all in my head, or maybe it really is a physical thing, but it’s hard to add another five pounds onto a bar that already feels like all you can push or pull. But two pounds? That doesn’t seem like much at all. Of course I can lift another two pounds!

They make even smaller plates, so you can go up as little as a half-pound if you want. Those small, incremental gains will add up to big results over time.

This is only one application of the 1% rule that someone wrote about somewhere. If you do just 1% more each day, then you will be thirty-seven times better at something in a year. I think it’s called the art of continual improvement.

Let’s say you have time to read one page of a book per day. Tomorrow, read one page plus one more line. The day after, read two extra lines. Before you know it, you’ll be reading four or five pages a day.

Add one-hundredth of a mile to your mile walk each day. Get up (opr go to bed) one-half minute earlier each day. Write five more words in your journal than you did yesterday. Eat one more bite of something green.

What’s your one percent?