Thursday, July 6, 2017

Not perfect


In general, I like to be efficient.  I like to figure out the best way to do something and then do it.  I want to work hard, get results, and get on with it.

Sometimes, though, it is better to do something than to do the perfect thing.  Maybe we overslept a little and there isn’t time for the ideal workout; it is okay to do a short version instead.  Maybe we discover that we forgot our gym shoes; we can improvise and try out a yoga class.  Maybe we are all set to bike and discover that we have a flat and no spare tube; this might be our chance to speed-walk the neighborhood.


Maybe we can’t be perfect, but we certainly can be pretty darn good.

Wednesday, July 5, 2017

Deep in and out


When we want to change our behavior, one of the things that can get in our way is stress.  Change itself is stressful and when we forget the milk, or get stuck in traffic, or get into a debate on the relative merits of the Marvel and DC Universes, we might fall back into old, unhelpful patterns, whether those involve slamming doors or eating all the M&Ms.

One of the simplest ways to deal with stress is something we have to do anyway:  breathe.

Yes, we do it all the time (unless we are dead, in which case we have a whole different set of problems).  We tend, however, to take shallow breaths.  When we get anxious, we breathe faster, too.

Making a point of taking deep breaths helps remind our bodies that we are not, actually, about to die.  We probably don’t even need to sprint at top speed away from a hungry bear.  It is good to practice taking deep breaths when we are not stressed so we are better at it when the time comes to help ourselves calm down.


So:  inhale and let your belly fill.  Exhale and hollow your belly out.  Sometimes holding the space for a count or two between the inhale and exhale and the space between the exhale and inhale can be helpful.  Even five deep breaths can give us the time we need to reconnect with our more serene selves.

Tuesday, July 4, 2017

Independence!


Today is Independence Day.  We can celebrate lots of things today, from the system of checks and balances in our government to the invention of fireworks to the opportunity to eat hot dogs.  Here are a couple more things we might want to declare independence from:

1.     Negative vibes.  Be yourself, your whole self.  Don’t let the turkeys get you down.  Being your own honest, beautiful, crazy person is the best gift you can give yourself and the world.  We need you to be you, because no one else can do it!
2.     Bad habits.  Take back your life from the cigarettes or the complaining or the sugar or the binge-watching.  You don’t need those crutches anymore.

3.    The stress machine.  Breathe freely.  Take the extra moment.  Enjoy.

Monday, July 3, 2017

Monday Workout: Pre-Holiday


Sure, tomorrow’s a holiday.  That doesn’t mean we can’t get in a workout today!  This one is less cardio-intensive than last week’s, but that doesn’t mean we won’t get our heart rates up as we lift weights.  Choose on the heavy side (you’ll know it’s right if you can barely complete the set; it is okay if you have to do 29 or 19 or 9 repetitions, too.  The goal is to max out.).  Three rounds.


step ups
30
ball chest press
20
reverse fly
10


squat
30
row
20
calf raise
10


lunge
30
deadlift
20
curl
10

Friday, June 30, 2017

Friday Book Report: The Stress of Life


Hans Selye’s book The Stress of Life remains a classic in the field.  Selye was among the first to articulate a theory of how stress works in the body and backed up his theory with extensive experimentation that demonstrated the role of various hormones in the stress response.  The work has percolated thoroughly into our body of knowledge.  We all now know what it means to be “stressed.”

The bulk of the book is taken up with detailed explanations of the General Adaptation Syndrome and the Local Adaptation Syndrome that make up the stress response.  Most of us probably don’t need this much detail, particularly about some of the grimmer experimental methods that brought us this information.

The last section of the book offered some ideas on how to cope with stress to maximize our positive challenge (eustress) and minimize destructive tension (stress).  I was hoping for something more than was on offer.  Selye suggests that we each need to find our individual balance and our right work, that we need to make mindful choices to avoid wasting our limited supply of adaptation energy, and that we ought to seek a meaningful existence.  None of this is bad advice, but it’s not particularly helpful, either.


As an introduction to the concepts and mechanisms of stress, the book succeeds, but may not be suitable for all readers.

Thursday, June 29, 2017

How do you grow THAT kind of flower?


Some days, we just need a reason.  In case reasons do not feel plentiful today, here are eleven ready to use.

1.     It’s fun.
2.     Mom says.
3.    All your friends are doing it.
4.     None of your friends are doing it.
5.     You, too, can win a prize.
6.    It’s cheaper than therapy.
7.     Heck, it’s cheaper than the movies.
8.     It makes your butt look cute.
9.     Remember that ice cream?  So does your belly.
10. Loud music.

11.  Sweat is your color.

Wednesday, June 28, 2017

Try it...


I create new workouts every week.  I try to incorporate different pieces of equipment.  I change up the number of repetitions depending on whether I’m choosing heavier or lighter weights.  I test out new exercises (on myself and clients!).

I don’t just do it because I like variety.  I do it because our bodies learn best when they are constantly challenged with something new.  Each time we approach a workout, we get to learn something about how our bodies react.  We get to solve new puzzles in movement.


What new thing can we try this week?