All I really needed was yoga pants and a countertop.
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I’ve always been active. Soccer, basketball, hiking—you name it. But, when it came to my workouts, I felt like something was missing. I wasn’t getting the results I was working so hard for, and my competitive nature was starting to waver in my late twenties. I needed a new challenge. That’s when I pushed myself to lift weights.
Don’t get me wrong; it was easier said than done. I believed every negative stigma about strength training making you bulky (cue big biceps) and I felt extremely nervous about casually strolling into my gym’s weight room. From the first time I had the courage to pick up that barbell, I uncovered my new passion and discovered a world of body positive benefits.
Looking back now, I was totally out of my comfort zone. I had no clue what I was doing. But, I wouldn’t let that empty barbell defeat me. After reevaluating my workout routine and reading some female-focused weightlifting success stories, I knew that I wanted to lift, and lift heavy. That was over two years ago.
There was, and continues to be, something motivating about adding weight to the barbell. Each plate, each additional rep shows how far I’ve come, how confident I have become, and how strong I really am—both mentally and physically. Plus, I’m finally embracing my curves (woo!). I began as the nervous girl who couldn’t squat weight, and now I’m not afraid to load up those 45 lb plates.
If you’re ready to take on a new challenge and try weightlifting, here are five real-life lessons I learned when I started lifting:
That first time you try to squat, bench, row, press, etc. with an empty barbell, it might not be easy. It wasn’t for me. Don’t feel defeated and don’t be afraid. You might not look badass, but you’re not going to pack on the plates right away. Hey, if an unloaded barbell is 45 lbs, it will take a few gym sessions to feel comfortable moving correctly with it. Have patience; you’ll get there. If the empty barbell is heavy and you’re struggling, that’s okay, too. Ask your gym or instructor if they have a practice bar you can borrow. It’s so important that you get your movements down and feel comfortable doing them first. Weight will come. No matter what you’re trying to accomplish, everyone needs to start somewhere.
Just like it’s essential to have proper form when it comes to your yoga poses, moving the right way is crucial to lifting weights and avoiding injury. Before you start adding plates, get the patterns down. You can’t start squatting weight if you’re not squatting correctly, right? When it comes to squats, for example, I had to focus on my form—like keeping my chest up and my weight in my heels—before I even considered adding plates. Bad form can cause a world of pain. For a move like deadlifts, I had to work hard on my technique, practicing with dumbbells before I attempted the barbell. I found it helpful to lean on friends who have been lifting for a while to help me in real-time with my form. Having a trustworthy buddy who can correct (and spot) you is an added bonus.
I lift right, and I lift heavy when I am in the zone. Once I put on my headphones, turn up the tunes and wrap my hands around the bar, nothing else matters. Finding something to help me focus on is important to my method, too. If the squat rack I am using faces a mirror, I draw an “X” with my finger a little lower than eye-level. That’s what I stare at during each rep, helping me keep my form and posture. If I am about to bench press, I find something directly above me on the ceiling that catches my eye. You get my drift. When it comes to me lifting weights, it’s also all about my playlist. My current song choice is indicative of my “get after it” mood. You can usually find me skipping between EDM, rock and, hip-hop (thanks to these Spotify playlists and wireless headphones!). Having an object and a beat to focus on helps me grip the bar tighter and forget about the weight I am about to lift.
Once you start lifting, you tend to find a favorite move. For me, it’s squats. Though you might feel more confident performing a few of your go-to weightlifting poses, you must have a plan so your muscles don’t get exhausted. Keeping track of my progress helps me beat burnout and get after my goals. I like using the StrongLifts 5X5 app. Simple and straightforward (five sets of five, hence the name), I can add plates, deload when necessary and accurately time myself between sets—letting my muscles rest. While squats are always part of the routine, the app also segments out complementary exercises, like overhead presses with a set of deadlifts and bench presses with barbell rows. Tracking progress and targeting certain muscle groups has helped me set long-term expectations of what I want to achieve.
Three words: Take rest days. No matter your weight training routine, giving your muscles the recovery time they (and you) need is essential. Remember, you are lifting weights, and after a good sweat session, your muscles get tired. You don’t want to get injured. Wait about 48 hours before hitting a specific muscle group again. I like to lift three days per week (Monday, Wednesday, Friday) and on my rest days, I spend time with my foam roller or at a yoga class. Yoga benefits my weightlifting routine, helping me gain flexibility and loosen up my tight hip flexors so I can squat deeper. It’s also good to remember that a day of rest can mean a walk, quick stretch session or doing absolutely nothing—you worked hard for it!
My last piece of advice for strength training? Don’t give up. Seriously. It might sound cliche, but even on the difficult days when you feel stuck on your reps or have been lifting the same amount weight for a few sessions, remember you can do it. You’ve already won by stepping out of your comfort zone and under the barbell.
If you're interested in lifting weights at your local gym, trying out a strength training class, or finding a new studio, easily discover and book your next fitness experience on the MINDBODY app today.
To say the last year and a half was tough would be an understatement. In fact, it will probably go down as one of the most difficult times for our modern generation. In one of the many social polls we conducted during the pandemic, some of you described this time as a sheer “dumpster fire” or “like stepping on a Lego.” And to be honest, I couldn’t agree more.
Luckily, we’ve been able to get back to some form of normalcy in our lives and wellness routines over the last several months. As vaccines became available to the public, wellness businesses welcomed fitness fanatics, haircut seekers, and massage lovers back to in-person wellness experiences. And thank goodness for that—my roots and horrible posture from working from my bed were both getting wildly out of control. This girl needed a good massage and cupping session stat.
If there’s one thing we learned from the pandemic, it’s that our wellness routines are as personal as they are important. During shelter-at-home, those routines looked a bit different. For many, it meant taking a new approach to the “typical” wellness services we count on—I’m looking at you DIY haircuts, at-home waxing sessions (ouch!), and virtual swerking classes.
Now that we can leave our humble abodes to take advantage of in-person experiences again, the word “wellness” has seemingly taken on a new meaning.
Recently, we conducted another one of our famous social polls to see what wellness means to you, our Mindbody community, now that we're slowly but surely getting back to our regularly scheduled programming. We also tapped some of our most influential Mindbody business owners about the ever-evolving wellness landscape.
Here’s what you all had to say.
According to our annual Mindbody Wellness Index, 60% of Americans say they’re more focused on their health and wellness since COVID. Consumers are now realizing they need to take greater care of themselves to optimize and preserve their health. When we asked you on Instagram how important wellness is, a whopping 98% said it was more important than ever. When it comes to how you’re practicing wellness, though, the answers were all over the board. Many of you pointed to journaling, practicing breathwork, and daily workout routines (cycling and yoga topped the list) as being the activities that help you keep your chill throughout the week.
I’m also happy to report that over 50% said you tend to feel more blessed than stressed on a daily basis—which is more than likely a big improvement. Let’s be honest, a year ago I would’ve bet a billion dollars that 99.9% of us knew no other feeling than anxiety—am I right? But even with the stress in our lives dwindling, many of you are still experiencing burnout at the end of a long work week (guilty!). But instead of succumbing to a bottle of wine for relief (please, that was so 2020), you’re unwinding by going to your favorite workout classes—with hot yoga, barre, and Pilates as your faves.
Let’s be honest, we should credit the business owners in this space for helping us reignite our spark when it comes to our wellness routines, right? Thanks to them, we’ve been inspired to prioritize the activities that help us feel our best. In turn, we thought it’d be interesting to learn what wellness means to them—and how that definition has changed over the past eighteen months.
Here’s what they had to say.
“Wellness is living in balance—mind, body, spirit. Highs and lows. It all ebbs and flows and we can navigate it a bit better when we take time to move, breath and remember who we are, and how we are connected to this big, beautiful world.” - Jess Pierno, Founder, Owner, and Chief Inspiration Officer of Yoga Heights
“Wellness is a true balancing of the mental, physical, and spiritual. It has definitely evolved over the years for me—from something that I just thought was about exercising and eating a healthy diet—to also incorporating balancing and healing internally and spiritually.” - Stefanie Patterson, Owner, Indianapolis Salt Cave and Halotherapy Center
“My sense of wellness has evolved from staying healthy and motivated, mind/body/spirit... to being more gentle with myself, less demanding. Accepting my limitations, taking time for resting, and gaining real clarity about what's important. I care less about what people think of me—difficult as a performer and as a business owner with so many demands on me—and more about getting quiet and tapping into the divine source inside of me that helps me discern my next move. In this way, I know my motives are as pure as possible and I'm not getting distracted—not that I don't make mistakes! Those are necessary, that's how we learn!” - Johanna Krynytzky, Owner, Hip Expressions Belly Dance Studio
“My studio name reminds us that we are constantly evolving. The past 18 months have certainly shown us that! Wellness to me means doing your best on any given day to make sure that you are taking care of yourself as best you can. It leads to resilience. Diet, exercise, sleep, a sense of community, and some form of faith. It all matters. Setbacks happen all the time, and every day is a chance to start again. We strive to be 'cheerleaders' for our clients when we sense that things are coming out of balance in their lives. So many have been with us for 18 years and are friends—they are our community and we all watch out for each other.” - Mo Wolfe, Owner and Founder, Evolution Pilates
I think we can all agree that there isn’t one true definition of wellness anymore. To some of us, it means getting that hot yoga sesh in daily, and to others, it means carving out time to treat ourselves to a massage or manicure. As long as you’re actively pursuing wellness—whatever that means to you—you're on the right track.
Our MO has always been about connecting the world to wellness—a term that's seen a lot of change lately. Whether you’re fully embracing the in-person experience or still delighted by the convenience of practicing at-home wellness, the Mindbody app makes it easy for you to book experiences that help you feel like YOU again.