Chaki Strong

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Back in the Covid days when I was desperate to work out and have to people to help.

Let’s see if this helps anyone today.

Yesterday I totally stepped out of my comfort zones. All of them. I performed in a recital at the music school I’ve been taking clarinet lessons at. First recital in front of people ever!

Leading up, I was nervous but excited. Prepared to knock it put of the park. I was more nervous day of, then it kept getting worse the hour before. Anyway, when it was time, I barely got out of my chair, cause my legs were a bit shaky (incidentally , that never went away). We started the duet, and it didn’t go as swimmingly as I’d hoped. I mean I did it, but a few musical bars were , um, missing.

For a first time, I suppose I cannot complain , but remember I was expecting to knock it out of the park.

I learnt a few very valuable lessons that I want to share.

Stepping out of your comfort zones is not as easy it sounds. It’s hard. There is a reason they call it comfort. There were about 10 performers ranging from about 7-my age (old), and none of us were perfect. That’s the deal, when you learn, you’re not expected to be perfect. That’s the definition of a student. To expect perfection was dumb.

The most important thing though, is that I learnt at my ripe old age that I can learn new things. This clarinet is no joke. It’s almost as athletic as a triathlon (remember I used to do those too), but it’s beautiful, and I make nice music if you listen hard. And that was my goal, to make nice music that I can have fun with.

It’s a long post, but I guess I want to encourage people to try new things. Cause I’m pretty proud of myself now, and being proud of yourself is EVERYTHING.

Hey friends ! Next month I have a dietician coming to speak to our group about menopause.

Topics will include: intermittent fasting, how to eat to keep/build muscle, and what does eating at a deficit mean to your health. Pm me if you’d like to come hear.

Pictures below are Josh Post and Linden agreeing to let me work them out. It was fun.

It’s the Saturday blues with Alan Post and Joe Mccolskey! Happy weekend.

These past couple of months I’ve been prepping this new program and I am so excited about it. It is being rolled out next month at the Seattle Athletic Club Downtown next month with our first meeting. If you know anyone interested, help me to get the word out. There are opportunities for non members as well.

How to pick the best workout for you!

Science says that we need 150 minutes per week of exercise in order to stay healthy. Typically, a minimum of two days of strength training, and three days of cardiovascular (20 minutes each time).

The definition of exercise is raising heart rate, moving muscles, and strengthening bones. It helps with aging, maintains functionality, and increases levels of enjoyment (if you are doing something you like). It also keeps your mind healthy by helping to prevent anxiety and depression.

How do you pick the best workout to help you achieve your 150 minutes of exercise per week? Firstly, you need to find something that makes you sweat. Sweating means that your heart is working, and that you are also flushing toxins from your body through your skin.

Pick something you enjoy doing. If you don’t enjoy it, you won’t do it. Ideally it will have some cardiovascular component (anything from jumping jacks or marches to treadmill, a bike ride or elliptical).

Strength training is also important to maintain some load on bones and muscles to help keep them healthy. The more load on the muscles, the more it helps with the health of the cardiovascular system and thus raises the metabolism.

There are many types of workouts to chose from, if you need help with your choices, please leave me a comment or send me a pm. I would be happy to help you hone your choices.

Lisa Chaki

This month is planksgiving. Nov 1 we start with a 35 second plank , increasing daily by 5 seconds until thanksgiving when we get to 2.5 minutes. Historically, this is a good time to set goals and crush them, and be just a bit stronger heading into the holidays.

I have oodles of ideas for planks if the standards don’t do it for you. Hit me up. Get planking.

Today was a day with all the feels.

My 6 am client made me proud in how hard she works, how often she works out, and how strong she’s getting.

My 9 am client who is relatively new to me, confessed that she was feeling strong , and more confident, and my 10 am client, who was only coming for the second day, told me she couldn’t wait for the workout.

This is what I’m talking about. People making progress, people feeling great about themselves, people gaining their confidence and pride back.

It only takes two 30-60 minute sessions a week for all this to happen. It’s not magic, it’s work. But if it’s done right, it’s fun and enjoyable.

Pictures below is client one just dancing it out and just feeling free.