A Writer’s Workout
I was on a Zoom call with my VCFA WCYA friends last night, and many of us were talking about the stress involved in our daily lives coupled with our MFA program. Our resident “science nerd” suggested exercise and asked if I agreed. “Yes!” I shouted… at least I think I shouted it. :-) Everyone jokingly thought that I should send out a Writer’s Workout. I thought about it and decided to give it a shot. Keep in mind that everyone is different. The level of exercise that one person needs can be very different than what someone else needs. I hope these workouts feel inclusive and not too daunting. If you’d like something else, please reach out. Take what you want from this, listen to your body, and have FUN!
Every Day: Duration - 20-60min
Walk, hike, or run OUTDOORS surrounding yourself in nature! Bring your notebook or phone so you can take notes when thoughts enter your mind. Nature has been proven to reduce anxiety and promote creativity.
2-3 Days A Week: Duration - depends on how much rest time you need and how many sets you complete.
Weight/Resistance/Bodyweight Training. Here’s a very simple bodyweight workout:
Warm-up: with a walk, jog, or 10 reps each of functional movements, i.e. squats, reach and pull, plank with leg movement, warrior flow.
Workout:
wall sit, knee or toe pushups, table-top bridges on hands (to stretch out the shoulders/neck) or supine (on back) glute bridges, reverse lunges (static, stepping back, or jumping), cross body (midline) mountain climbers. x 4-5 sets of 30-45 seconds each.
Cool Down:
5-10 minutes of stretching
Weight Workout with dumbbells (DB), kettlebells (KB), or Ybells (YB):
Warm-up: with a walk, jog, or 10 reps each of functional movements, i.e. squats, reach and pull, plank with leg movement, warrior flow.
DB/KB/YB Squats, 1/2 kneeling row, supine DB/KB/YB chest press, forward or reverse lunges, balance on 1 leg with DB/KB/YB bicep curls, supine DB/KB/YB tricep press, side lunge with crossing the midline reach. 1-3 sets, 10 reps each (only if the rate/level of perceived exertion (RPE) is at a 7/8. If the RPE is under 5, then do more reps or increase the weight if you feel comfortable.) RPE: 1 being not very hard to 10 being the absolute hardest).
There are so many exercises one can do, but this is a start! Contact me if you’d like more support! <3 Keely
