Friday Exercise: Unicorn Kicks/Hamstring Curls

The amazing Stickie understands that we often neglect the back sides of our bodies.  Because she wants the back of her legs to be as strong and shapely as the fronts, she does hamstring curls (sometimes known around here as Unicorn Kicks, thanks to Gennie…).  This exercise does not feel good; Stickie understands that no matter how much she practices, this will never be the most fun exercise ever.  However, she loves keeping her knees safe, so she does it anyway.  Also, the big ball helps her pretend it is fun, even when it isn’t.

She begins lying on her back with her heels on the stability ball.  With her arms pressing into the ground, she bridges up so that she is a straight line between her shoulders and her knees.  Staying stable in this position requires plenty of abdominal and glute work.  If Stickie wants additional challenge, she lifts her arms off the floor and holds them over her shoulders.  Then, on an exhale, she extends her knees, rolling the ball away from her until she is a straight line from shoulders to feet.  When she inhales, she draws her heels back toward her behind.  Two sets of ten repetitions is usually plenty.

Thursday Book Report: The Deerholme Vegetable Cookbook

I don’t really have a problem with eating vegetables, but I am always interested in more ways to make tasty food.  The Deerholme Vegetable Cookbook by Bill Jones makes vegetables look even better.  The recipes all look delicious.  I was particularly impressed with the informational sections about various veggies, their names, family histories, general nutrient content, and usual preparations.  There are also tips about varieties to grow at home, although those are somewhat skewed toward what will grow in Vancouver, where the Deerholme farm and restaurant are.

Whether you are interested in eating entirely vegetarian or in finding better sides to go with your meaty fare, there are lots of options here, including a whole bunch of pickles and preserves.  The photos are also lovely and nourishing to the eyes.

"Hahahahaha!" --God

You know the saying about how to make God laugh, right?  I wrote on Monday about planning.  Sometimes plans don’t work out.  Like maybe the washer decides to blow a gasket.  Suddenly, the time set aside for working out becomes time to make phone calls, wait for the repairman, visit the Laundromat, and feel thankful that the dryer at least still works.

That is okay.  Stuff happens.  It was just one day.  There are lots of days in a week and missing a workout on one of them means there are six more chances to get in those reps.

Don’t panic; take that stress to the gym and burn it.

Take the long way home?

Shortcuts have so much allure in our busy times.  Some of them are worth it (prewashed greens, you rock!), some not so much (see:  frozen pizza).  Many of us would love the equivalent of a multivitamin for exercise:  take one a day and relax because we have the RDA of all our essential cardio, weight training, and flexibility.  (I, on the other hand, would be sad and out of a job!)

I am not talking about efficiency.  I love interval training because it does more with less time.  That is a total win because we get in the necessary work more quickly.

I am talking about things like crash diets, caffeine, and sugar dependency.  Severely restricting calories does more than take off pounds.  It deprives the body of needed nutrients.  It inhibits the body’s ability to heal.  It also may cause irritability and lethargy.  Finally, it is not sustainable.  Eventually, we need to return to normal eating and may in fact binge.

I am the very last person to tell someone to forgo a morning cup of coffee or tea, because my recurring besetting sin is Coke, diet or regular (presently in remission).  However, relying on caffeine to replace sufficient sleep for long periods of time causes problems.  Sleep is not a luxury; we need it.  Maybe the process of weaning ourselves from overuse of caffeine is nasty:  well, actually, there is no maybe about it.  It is also worth it because when it is over we are less irritable, more relaxed, and more in tune with what our bodies actually need.

Then there is sugar.  We love the high it gives us, the instant burst of energy.  I’ve written before about the dark side, the energy crash, the empty calories, its role in obesity, and even its role in environmental destruction.  We can choose naturally sweet things and skip all the added sugar in processed food.  It’s not as easy as grabbing a candy bar, but it is worth it.

Take the long way; the view is better.

A woman, a plan, but no canal

On the weekend, I try to get everything organized for the week ahead.  There are two things that particularly help me with my fitness:  meal planning and workout planning.

I have been planning meals for a long time, at least in part because I don’t enjoy going to the grocery store.  If I plan the week’s meals, I usually only have to go once.  Also, I work in the evenings, so planning ahead means I can grab dinner quickly and easily without resorting to junk food.  Making the decisions about what to eat when I am not already hungry and cranky means I can choose foods that are good for the family.  I can do the time-consuming parts of the cooking ahead of time, like roasting squash for soup or poaching fish for lunches.  It helps me eat with intention rather than from extreme hunger and desire for chocolate.  I have a flexible framework in which to choose wisely.

Similarly, when I plan my workouts for the week, I take into account what is on my schedule, whether the weather is likely to be friendly, and what my body seems to need.  My general plan is to ensure at least two weight workouts and two Pilates workouts, one or two yoga sessions, and cardio every day.  I think through the weight workouts and the Pilates ahead of time based on how the week before went.  (I don’t have to think about my yoga, because I go to class and the lovely Hilary has already figured out what I am going to do.)

I may not complete everything in my plans.  Sometimes I get lunch with friends instead of the salad I was thinking of eating.  Sometimes I cheat and eat popcorn for dinner.  The plan, however, reminds me that I do have goals and I can take steps to reach them.

Friday Exercise: Single Leg Squat

Today the amazing Stickie is demonstrating a single leg squat.  She starts standing on one foot with her other leg bent.  She is tucking her lifted leg’s toes behind her other calf, but she could also extend the lifted leg out to the front.  She is gazing forward and choosing to focus on something on the wall opposite her (like perhaps the drawing of Wolverine on my studio wall); this helps her to maintain her balance.  Her engaged abdominals also help her to balance.  She has chosen to put her hands on her hips, but she could also clasp her hands in front of her, extend her arms out to the side, or even pretend to grab an imaginary pole (that last technique can work wonders on her balance on wobbly days).

After inhaling to lengthen her spine, Stickie bends the knee of her standing leg.  Note that we employed amazing Post-It technology to pan around to a side view of Stickie.  She is choosing to focus on keeping her back upright as if she were sliding down a wall.  She could also hinge a bit at the hips as if she were sitting back in a chair.  Both options are good; they just work the body slightly differently.

Stickie exhales to return to her starting position.

At first, sets of five reps on each leg are appropriately challenging.  Stickie has worked up to sets of ten and will complete three sets.

Thursday Book Report: Trail Guide to the Body

I admit it:  I like muscles.  A lot.  Bones are also cool because without them we’d all be kind of squishy.  Given that, it is no surprise that I really liked Andrew Biel’s book Trail Guide to the Body.  It is full of useful illustrations, informative text, and opportunities for hands-on exploration with a partner or alone (some parts are easier to explore one way or the other…).

For those even more inspired, there are online resources to pursue for anyone who buys the book.

I happened to read the whole thing, but I will keep it handy in a reference sort of way.  Both anatomy nerds and the generally curious will find fun things to expand understanding and increase knowledge.