Train and Smile
/It was three years ago when I came up with the concept of Train and Smile - BIG thanks to the pandemic. :) Training or working-out is not always the funnest activity, especially if you train hard. However, the feeling afterwards, even if you have DOMS (muscle soreness), gives you power of achievement. After all, it is scientifically explained due to the release of endorphins, which reduces stress in addition to many other positive effects. Given all the positive outcomes of a good training why not celebrate it with a big smile! A group smile after a tough workout brings the positive impact of endorphins even faster.
Here is our Beautiful SMILE after a tough workout
The month of May is the Veteran’s month. As I think about the veterans, I think about the trainings that they go through without any fun factor to it. This month, I took on the challenge to do the Murph Challenge as fast as possible. (For those of you, who might not know what Murph Challenge is, here is a quick link.). It is certainly an intriguing workout and I would not recommend to those who do not train regularly. I have been doing it for the last 3 years with no time challenge. And this year, as I challenged myself with the time, I decided to end it with a big smile. I was feeling a little under the weather and the idea of running 1 mile and then doing 100 pull ups, 200 pushups, 300 squats followed by another 1 mile run at 6200 feet elevation wasn’t fun AT ALL. However, I thought that our veterans don’t have the option of skipping a training just because they are feeling a little tired. So I started my run… For those of you who know me, running is my least favorite activity. Therefore the first few steps were very torturous but then the air became pleasant, the pine trees and the snow created wonderful views and I made the 1 mile in exactly 10 minutes. Once my run was done, my 10 sets of 10 pull-ups, 20 pushups and 30 squats started. To be honest, those sets were the most fun part of the workout even though I wasn’t able to feel my arms by the 10th set. The last 1 mile run ended up being a good cool down and I finished it again in 10 minutes! My total workout ended up being 35 minutes and 36 seconds. I placed 3rd in my company and based on the Murph Challenge official website, I placed 111th in the world ranking (men and women combined). The best part of those 35 minutes was my smile at the very end as I rested my knees and my arms in the fresh snow. All that feeling of under the weather disappeared. I got extra energy with a very positive mood and was able to help Derek in the cabin rest of the day with that boost of energy. I do believe that the smile is the key to feel better faster.
Knees in the snow and the smile is there!
How about we put the power of “smile” into action - especially if you don’t join me twice a week in Train and Smile. My challenge for you is to complete the below strength training routine and once you are done, to find a mirror so that you can smile to yourself as big as possible. Here is our workout, mimicking my challenge:
5-minute warm-up activity options: running, walking, rowing, biking, etc.
Strength training: (repeat from 1 through 8 for 3 times)
25 second plank hold
10 squat pulses (knees behind toes)
10 squat jumps (knees behind toes)
25 second plank hold
10 right-foot-forward lunge pulses (front knee at 90degree angle, back leg bent, pulse up and down)
10 left-foot-forward lunge pulses
25 second plan hold
25 second rest (do NOT stretch or do any other moves)
5-minute cool-down (repeat the warm-up activity)
SMILE to a mirror!
Once you smile to that mirror, my hand will be up high for you!
