Happy 2023!
Does it feel any different than any other day, month, or year for that matter? Well, it SHOULD, it’s literally a new beginning! And despite my steadfast desire for many of my (gay) fellow human beings to give up on “resolutions,” I also know that this ritual isn’t going anywhere anytime soon! Much like mimosas, brunch, and watch parties for RuPaul’s Drag Race or Mean Girls, resolutions are here to stay.
First, consider…
We’ve been through some shit! We’ve been through it and we will continue to go through it. Compared to most of the rest of the population, we face increased odds of STIs (surprise!), body image issues, eating disorders, substance abuse, our own brand of racism, and mental health concerns – just to name a few! These challenges aren’t going anywhere anytime soon so our resolutions need to be unique to each of us.
I Dare You
Do something a little different with your fitness resolutions! Why? Because – why not? We’re gay! We approach things with unique perspectives compared to the vast majority of the world around us; we’re square pegs trying to fit into round holes (get your minds outta the gutter!) We march to the beat of a different drum and it should be no different when it comes to our health and fitness.
While we may be more accepted as LGBTQIA+, we aren’t “mainstream” and there are many ways to get our exercise and nutrition on. I dare you, DOUBLE dog dare you, TRIPLE dog dare you! Be a little more independent when it comes to your personal health. Try something different when it comes to your exercise. Shift your perception a fraction when it comes to food and how you eat. Do a little more homework instead of blindly following thirst traps and questionable fitness influencers you may see on Instagram or Tik-Tok. Think critically, be curious, ask more questions! You CAN Do It.
We All Own A Rainbow Cape
Go stand in front of a mirror. Do you realize that marvelous reflection appears every day because of YOU and the superpowers of your gay mind?! That reflection does what YOU want it to do – every day. So while I believe you can do anything you set your mind to, what matters most is that YOU believe in you! Now go do your fitness you, live your best, most fabulous, healthiest life and know that yours truly, thatgaytrainer, stands ready to assist!
All set? Let’s workout! Last time, we did PUSH and PULL workouts on a budget. This leaves…
Day Three – The LOWER BODY Routine
We don’t normally spend a lot of time TWISTING our bodies on the daily, but maintaining this ability and associated strength is still important for our core. (No equipment) Russian twists, oblique crunches, (2-3 sets of 30-45 secs.) or certain pilates and yoga moves satisfy this nicely.
HINGING occurs when we bend to pick up something or to look at something on a table or desk. This means you need a strong hinge – your BOOTY! Exercises that set your butt on fire are good such as bodyweight or resistance band (from prior workouts) hip hinges/bridges or deadlifts (3-4 sets, 8-12 reps).
Ever sit on the pot? In a chair? On a couch? Thought so. You’re doing SQUATS. A strong butt helps, but strong LEGS help morel! Bodyweight or resistance band squats (3-4 sets, 8-12 reps) are on the menu.
If you ever climb any steps or stairs, you’re LUNGING! Lunge exercises are amazing because you work your legs along with your balance and core. Do some bodyweight or resistance band reverse lunges or lateral lunges (2-3 sets, 6-10 reps). Or go climb (ten) flights of stairs. *wink*
GAIT is simply how we walk (something we definitely take for granted). We can always get better at walking! Step up, over, or around an object, practice on uneven or unstable (but safe) surfaces. Really having to use your mind is critical!
In closing, always talk to doc first, warm up before, stretch after, and allow 48 hours between workouts, and visit thatgaytrainer.com for more and with your questions. Now go create a (FREE-$180.00) healthier 2023 for YOU!
