Rituals: How to get in a perfect workout
How I stay active no matter where I am, every day
You’re 60 years old, and a genie can grant one of two options. You can choose to live for the next 30 years with:
Option 1: your 30-year-old body, or
Option 2: your 30-year-old mind.
Which would you choose?
For me, no doubt it would be my 30-year-old body.
Don’t get me wrong, I love my body just how it is today, but we’re just having a little hypothetical fun.
I wouldn’t choose my 30-year-old brain, because my mind must continue to learn, retain, and use the wisdom it’s accumulated over the years. And anyone can choose to live with childlike wonder, amusement, spontaneity, curiosity, laughter, and joie de vivre. It’s a no-brainer.
The bigger idea here is that no one really wants to get old.
But because we all do, then why not do all we can today, to avoid as many illnesses and ailments tomorrow?
It’s no fun and a pretty terrible situation to become seriously ill and forced to rely on family members or loved ones to help you get around later in life. I’ve witnessed it.
Not to mention the financial strain on your living costs if you require the help of a part- or full-time carer or hospice nurse.
So, going back to the hypothetical choice—my 30-year-old body was pretty amazing if I say so myself. I was in peak form, bouncing around the waves on Ipanema Beach in Rio de Janeiro, when I lived there briefly during business school.
But boy oh boy does that train slow down.
By my mid-30s, I arrogantly assumed I looked amazing no matter what I wore and without very much effort.
Then, after taking a hard look in the mirror, I realized I had to start eating healthier and adopt a fitness regime. I hadn’t done that at a regular cadence since dance competitions and cheerleading in high school.
Get in the habit of being and staying active
You have to train your brain with the daily discipline to get out the door.
On average, it takes 66 days to form a new habit. For most adults, it can take anywhere from two to eight months.
Sitting for an extended period of time is harmful; it’s just as bad as being morbidly obese and is the new “smoking.”
For older adults, physical exercise is one of the best and easiest lifestyle choices to avoid early onset dementia by as much as 30%, and Alzheimer’s by 45%. I am grateful and beyond blessed to have parents who are independently mobile well into their 70s; though they never played regular sports, they were on their feet a lot during our restaurant years, and I encourage (yell at) them to get walking as many chances as they can.
My daily activity ritual achieves my goal of regular mobility.
Because what fun is being 90-years-old if I can’t get around by yourself?
I want to be just like the 100-year-old Costa Rican horse wrangler in “Live to 100,” able to get on and off horses quickly, and most importantly shake my ass when my song comes on.
If you don’t have fitness integrated into your lifestyle, then here are some tips to perfect a daily workout ritual.
Make it fun
Working out doesn’t have to be a slog.
Don’t run if you hate running! Instead, walk at a fast pace, while listening to your favorite music, an interesting podcast, or audiobook.
It’s also easier when you’re surrounded by beautiful scenery, led by a fantastic instructor, or joined by a group of people who are right there with you, doing the moves, and keeping you accountable.
Mix it up
Mix up your workouts by both duration and activity type.
For example, you can do intense cardio for 5 minutes or hike for 2 hours. It’s up to you.
Mix up yoga one day and then go paddle boarding or cycling or running the next. There’s really no limits aside from what your local surroundings can offer.
A pet helps you stay active
Having a dog has been a wonderful reason and way to get in my daily steps.
I walk my pup, Mr. Bean, at least three times a day. In the morning, we aim for anywhere from .5 to 1.5 miles, and then we take shorter walks in the afternoon and the evening, between 10 to 30 minutes each.
Walks with him are like walking meditations, as I observe the sights and sounds of nature, or the bustle of the big city. Or, I'll listen to my favorite podcasts.
Regardless of where we are, city or country, there’s no way to get out of going outdoors because he will literally (actually) be miserable and piss and shit in the house otherwise–and I’d like for that not to happen.
If you don’t have a pet, then perhaps think of a hypothetical scenario where your insides are dying and your muscles or brain are atrophying unless you get outdoors. It’s pretty extreme but hey, whatever it takes.
Workout on the road-No excuses
Don't let traveling be an excuse for not working out.
Choose lodgings with fitness in mind
When I pick AirBnbs and hotels, I definitely scope out the fitness amenities, or what gym facilities are nearby.
Places with a Peloton bike or any sort of gym equipment or gym access, or a super walkable location definitely beats out a lot of the competition.
And, gym franchises like Gold's Gym offer weekly memberships and passes starting at just around $20.
Get involved with a gym network
I’ve also been introduced to network-based gym franchises like Solid Core and Sweat440, which have dozens of class-based workouts in many of the cities I visit on a regular basis.
Solid Core has essentially democratized the reformer machine (which they call a “Sweatlana) and made these kinds of workouts accessible to the masses.
Sweat 440 is a circuit and interval based workout that offers 4 workout stations. You spend 10 minutes at each station alternating exercises and equipment–you don’t have to worry about the music or what to do because that’s all provided. And the best part is that classes start every 10 minutes, so there’s no excuse or pressure to show up at an exact time–if you’re late for your registered time then you can just attend a workout starting 10 minutes later.
One of my fitness expert friends who’s hacking his way to 150-ish also has these great tips for how to get into great gyms while traveling abroad:
Tip #1 - Classpass! That’s how I got into this one 👆 It costs me about $30/mo, and I was able to get into this gym a few times. A day pass there is $20!
Tip #2 - Go to the gym / studio’s website and see if they have a new member trial offer. Many give you the first class totally FREEEEE! Join Classpass or take advantage of new member trials which are often free for a limited time.
App-based workouts
ALO Moves
I’ve been using the ALO Moves workout app for years now. At just $19.99/month it’s less than a drop-in fee for most workout classes, and you have access to a library of hundreds of workouts and instructors of all kinds.
You can do 5 to 60 minute workouts of yoga, pilates, strength, cardio, and even meditation.
When you travel, you can also easily pack resistance bands like these to do squats or even to use during any of the app-based workouts mentioned here.
Peloton
If there’s not a Peloton bike around, then the Peloton app offers a good variety of strength, cardio, and even excellent outdoor running and walking workouts–again at all lengths and levels and music.
My favorite outdoor instructors are Jon Hosking and Matt Wilpers, and I often do 20 to 30-minute walk/run or running workouts.
Community or group workouts
When I was in Austin last year, I participated in a free community workout provided by Squatch Frontier Fitness. Meet people, workout together–what could be better?
Everyone was happy and kind, and the energy was electric! Combined adrenaline can’t be beat.
What’s your fitness ritual? Tell me!
**
Until next time,
Shindy
On Instagram + TikTok
***
Did you enjoy this newsletter? Please like and share it!
Please like it by clicking on the heart at the very top or bottom of this post, or share it with you someone you think would find value in it. 🙏
Rituals is a section of Left Brain, Right Brain 🧠 where on the first week of every month, I’ll cover a regular daily, weekly, or monthly personal habit. It may be a lifestyle, wellness, or work practice that has become a valuable and beneficial part of my life. Enjoy!
