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Ah, it’s January and with that comes fitness goals. Working out, eating right. Blah, blah, blah. We all know by February it’s out the window right?
Although the Butt-In-Chair (BIC) is a mantra we all use, sometimes being a writer and living that sedentary lifestyle can make it difficult to stay in shape.
Here are some tips for a basic workout that can help your body AND your writing. Two for one! Yay. :)
***And if you stick around, I have some tips at the end of the post that I use to help maintain my 30 lb weight loss over the last two years.
Warm Up
Body: The first thing is always to warm up your muscles. You never want to start a workout cold. You want to start with at least 10 minutes of cardio activity like jumping rope, running in place or walking on the treadmill to get your muscles warm.
Writing: Starting in the middle of action is not always best because the reader can’t connect or care about what’s going on. There is no foundation and she knows nothing about the characters. So always have some type of introduction to your characters and then go into the inciting incident.
Sweat, Pump, and “Feel the Burn”
Body: After you’ve warmed up, it’s time to focus on not just getting through the workout but having a plan and goals. Keep a record of your progress and always challenge yourself. If you’re used to doing 3 sets of 10 reps, up it to 12 reps or increase the weight or intensity. You want to feel the burn and sweat it out.
Writing: Your characters also need to be challenged. Don’t throw problems at your characters that they can easily fix. Make them work hard and get them to figure out their own problems — no deus ex machina. Always keep your characters on their toes and keep the reader wondering “How are they going to get out of this?”
Cool Down and Stretch
Body: Now that you’ve finished your workout, don’t just stop. Your muscles now need to be stretched and cooled down. Stretching the muscles help them repair and grow and also improves flexibility. Reward yourself with a glass of cold water and some protein.
Writing: After the climax of your novel, you want to leave your reader with some sense that the plot problems have been resolved (either good or bad outcome) and that they characters have grown and changed since the beginning of the novel. Think about the emotion you want to give the reader when she reads the last page.
So that’s my take on a workout for both the body and writing. :) Do you find that the sedentary writing lifestyle brings challenges? What do you do to get more active?
***Now, if you’re still sticking around for some fitness tips, this is what I’ve learned during my journey from a size 14 to a size 8: Small changes end up have more lasting results than quick fixes. Here are just a few small things that I’ve incorporated into my lifestyle:
- Get a stability ball: It can help tone your legs, core, and glutes. You can sit on it while watching TV, revising, web surfing, etc. Plus it takes crunches to a whole different level.
- Buy a pedometer: You should be striving for 10,000 steps a day. You’ll be surprised how it adds up! Bringing activity into your daily routine can help improve your fitness level more easily than struggling to make it to the gym.
- Eat breakfast: Sounds lame but if you hate eating breakfast (like I did), it’s because you’ve trained your body not to be hungry in the morning. Once you start back eating breakfast, your stomach growls will wake you up! :)
- Drink water: Yeah, I know. Another lame one. :) But next time you feel hungry, drink a cold glass of water. Most likely you’re dehydrated. I always wait 15 minutes after a glass and 9 times out of 10, I wasn’t really hungry after all.
- Eat Your Veggies: What’s up with all these lame ones I know! :) But seriously, try a Meatless Monday or limit your intake of meat, you’ll be surprised how good you’ll feel. Plus you’ll reap the health benefits of eating vegetarian occasionally.
- Savor Your Food: A lot of times, we mindlessly eat. And then we make it worse by “forbidding” the foods we love. The result? We only end up gorging on them (um, hello Lay’s Salt and Vinegar chips?) Slow down and really enjoy what you’re eating. Pay attention to your body cues and stop when you’re full.
Remember just like writing a novel, change doesn’t happen overnight. But it can be done one small step at a time! :)
I don’t like exercising (or at least I think I don’t). I always think it will take time away from writing, but I’m sure my writing would benefit from the increased blood flow to my brain. Thanks for the reminder. I’m going to add a fitness goal to my list of things to do today!
I usually write at night and it’s hard to juggle both working out and writing. So that’s why I try to incorporate movement throughout the day. The pedometer really helps with that. Walking is the best way to get in activity,
When I started to exercise, I tried to find something that I like — spin class is something I love so I don’t mind doing it. :)
Great advice! And not just action but I’m often not drawn in when a story starts with all dialogue too! And wow! a size 14 to a size 8 – that’s incredible!
Oh yeah. I don’t like novels starting with dialogue either. I’m like, “Who is this?” “What’s going on?” Ha.
Before I lost my weight, I was looking pretty well-fed. :) But I was always tired and started having health issues. It wasn’t until I looked at a picture of what 30lbs of fat looked like that I realized how much extra stuff I was carrying around.
Great tips for writing and exercising/eating right! I try to exercise when I need a writing break. Getting the body moving is the perfect counter balance to sitting with butt in seat for too long. No one needs the stiffness that can come from a writer’s life. : )
I know what you mean. Sedentary lifestyle can wreck havoc on the body. I also work at a desk all day so I make it a habit to get up at least once an hour and try to get some stretching and walking in. So good for the circulation.
You’re an inspiration! This was just what I needed to hear.
So glad that you’re inspired. Remember small changes, lasting results. :)
Love the comparison of writing to working out. In many ways, it’s so true.
I’m a self-professed gym nut. I finally found a gym that has childcare, so I’m there (nearly) every morning. Getting my blood pumping early in the morning pretty much ensures I’ll have the energy to write in the afternoon. I definitely feel a difference on the days I don’t make it to the gym.
So great that you found daycare for your daughter while you get your sweat on. :) I love working out in the morning because it makes me feel that I’ve gotten it out of the way and gives me a sense of accomplishment.
I love this! I’m trying to exercise more so I can be healthier. Thanks for all of your tips! That’s amazing that you lost so much weight and have been able to maintain it. Your writing/exercise comparisons are spot-on.
The weight loss was slow because I tried to take it in little steps. I think that’s the best way. It’s funny how you can apply fitness concepts to writing — but it works! Who knew? :)
I love that you remind us stupid people to drink more water. I tried that for awhile and found it relieved my hunger a lot of times. I need to do that again …
Ha, ha. It has taken me a LONG time to appreciate water. Now I don’t mind it so much. But that little trick has helped me out a LOT of times to keep me munching everything in sight.
Congratulations on your tremendous success, Karen.
I’m lucky that I love to workout. I often get my ideas while running. :)
I’m really bad at drinking water. I used to drink a lot of it, but I don’t anymore. Oops!
Thanks for stopping by and leaving a comment. :) I notice this too when working out. My characters like to chat on my head. Drinking water challenges me the most. But I try to do it. I just start over the next day and not beat myself up.
I love how you intertwined working out and writing! This year I’m trying to be healthier and those tips you gave will surely help me do that. Thanks for such a great post! :)
Slow change is what helped me the most. The one small change that has made the biggest difference for me is buying the pedometer. It really helps when you can put movement in your daily routine — especially if you’re too busy to get to the gym.
Great analogies between the writing and exercising. I’m trying to get healthier this year, and I’m succeeding in baby steps.
This is the best way to do it — baby steps — it’s what has worked for me.
I hope to hear all about the fabulous FL SCBWI conference from you soon. :)
Love this! You’ve inspired me, both in my writing and my physical fitness!
Glad that you were inspired! Now I have even more reason to keep to the fitness lifestyle so I can wear my pretty sundresses in Hawaii. :)
I’m currently going to a Chriopractor and he asked if I sit down a lot. I replied ‘between my regular work hours and my writing hours, I probably sit down too much.’ I realized how unhealthy that was. He asked me to stand up every 30 minutes and just walk around for a moment. It doesn’t have to be for more than a minute, but just get the blood flowing and the muscles to stop from being so tense. I’m going to try it today. After all, 2012 is here, and it’s time for an improved me.
I think you would be a perfect fit for a stability ball. The basic size 65 cm fit most people of if you’re tall (6ft and over) you would need a 75 cm. I use one for the office and switch it up with chair and it’s great because even if you’re sitting your muscles are still working.
I usually take a 5 minute break every hour while at the office and walk around. It’s good for clearing the mind and you get activity.
Yeah for you! Sounds like you are doing well. I’m like you, trying to juggle everything. Sometimes I just want to be left alone for hours when I’m not exhausted so I can write. But then I’m thankful I do have time and I’m in a job where I get my summers off.
I know how much you enjoy the time you get off from teaching in the summer. Seems like you’ve been hitting your stride writing-wise. Keep it up! Try get some movement in when you can. :)