Monday, April 18, 2016

Sage, but not advice


Over the weekend, I got my back yard in order. 

Yes, in part it was a workout.  Both Brent and I lifted and carried big bags of dirt.  In real life, weights do not come with convenient handles or compact sizes that fit neatly between the arms.  Also, the truck has a high bed that presents challenges for a short person like me (sadly, one cannot train for increased height).

The fitness effects of the work, however, are larger than just plain sweat.  I planted tomatoes and peppers and basil and mint (and marigolds, to annoy the snails).  I will plant cucumbers for pickling.  I weeded around the blueberry bush, the blackberry vines, the peach and fig trees, and the new apple tree.  The rosemary and sage have overpowered the weeds in their beds through sheer exuberance.  Good food will come from my garden.

The patio cushions have been washed down and plumped up.  I have a new lounge chair; I’ve been threatening to get one for years and this is the year!  That means more time for the family outside in the sunshine and fresh air.  Dinner in the garden!  Reading near the herbs!  Napping next to the dog!


What else needs putting in order to enable a healthy spring and summer?  Let’s do it!

Friday, April 15, 2016

Friday Exercise: YTA


The Amazing Stickie likes a challenge.  She also likes the alphabet.  Sometimes she likes both together, on days when she decides to do YTA, named for the positions of the arms.

The basic starting position for the exercise is in a plank position on a stability ball.  Placing the feet against a wall is a good idea.  The ball then rests under the hips and belly.  Throughout the entire exercise, Stickie will keep her abdominals engaged to protect her lower back.  If she experiences lower back pain and cannot adjust her abdominals to avoid it, she discontinues the exercise until another day when her abs are stronger.

This exercise uses surprisingly light weights.  Stickie does not feel bad that she has to use lighter weights for this than pretty much any other exercise because she knows it is plenty challenging!

From the ball plank position, she extends her arms overhead into a Y shape.  Then she opens them out into a T shape.  Finally, she brings her arms down by her hips, turning her hands over so that her palms face the ceiling, into the shape of an A with no crossbar.


The dumbbells return to the floor in front of the stability ball and Stickie repeats the process for each repetition.  Three sets of ten are usually plenty.

Thursday, April 14, 2016

Thursday Reading Report: Studies


As I mentioned last week, I am a little behind in my reading.  I did follow up on a couple of studies I heard about while I was at my Pilates training, however.

The first one, written by David Bissell of the Australian National University, is called “Understanding the impacts of commuting:  Research report for stakeholders.”  I think we all know that commuting causes stress, both mental and physical.  Reducing that stress requires many stakeholders to make changes.  Building appropriate transit options, due to the complex nature of the projects, presents challenges in that projects often take longer than political terms to finish.  Technology can both increase and decrease commuting stress.  Apps, movies, chats, and games can turn some commutes into much-needed recreational time, or continuous connection may mean that work is never done.  The small nugget that seemed most useful on a personal level was that people who found ways to make commuting into something positive by using the time to connect with friends and family or to decompress from work had better outcomes.  This is easier said than done.  Good luck!

The second one, written by Siobhan Schabrun, Edith Elgueta-Cancino, and Paul Hodges of the University of Western Sydney, is called “Smudging of the motor cortex is related to the severity of low back pain.”  I admit that the word “smudging” was what caught my attention.  There was a lot in the article about the technique used in the study, which is good and important for those who want to study more.  What interested me was that pain-free people tend to show activity in multiple places in the cortex while pain sufferers tend to have a single “peak” of activity.  In short, when there is an injury, the motor cortex fires everything at once.  Corrective exercise, then, needs to focus on retraining the body to isolate the muscles, allowing for more specific motor control, before reintegrating the muscles into smooth and efficient movement.


The take-away:  mindfulness is good for us.  It will help us reduce our stress and it will help us attain pain-free motion.

Wednesday, April 13, 2016

Perfection and optimization and reality


While I spend a good chunk of my time planning exercises for people, thinking about balancing cardio, strength, balance, and flexibility, I know that ultimately the best exercise is the exercise that gets done.  I can plan the perfect workout, but if I don’t do it, it doesn’t help.

When my clients are with me, they do what I plan.  The rest of their lives, they are on their own and have to make positive fitness choices All By Themselves, just like we all do.

As an impatient person, I complain about tracking things.  It takes too long to write stuff down.  (I am waiting for the Fitbit Psychic, which will just know what I eat and do and everything without me having to do anything…)  However, when I do track what I do, I learn to make better choices. 

I make a plan every week.  The first part of making the plan is looking at last week’s results and seeing how I did.  If I set my goal too low, I know I need to kick it up a little.  If I didn’t do half of what I planned, I need to figure out whether I was overly optimistic about what was possible or just lazy or some combination.

Maybe a pattern emerges.  Maybe it turns out that 5:30 a.m. spin just doesn’t work right now.  Maybe that lunchtime workout does the trick.


The workout we do is better than the perfect workout we avoid.

Tuesday, April 12, 2016

Because I am 48 now


Forty eight reasons to get and stay fit:

1.     Fun
2.     Beaches
3.     Hospital avoidance
4.     Cake without guilt
5.     Bikes
6.     Heroine worship of Mrs. Obama’s arms
7.     Ability to move furniture All By Myself
8.     Kitchen dancing
9.     Swings
10.  Cute clothes
11.  Cute boys
12.  (Eventual) cute grandchildren
13.  Loud music
14.  Sushi
15.  Climbing things (trees, stairs, pyramids…)
16.  Skiing
17.  Ice cream
18.  Dog walks
19.  Travel
20.  Independence
21.  Heavy books
22.  Heavy groceries
23.  High heels
24.  High shelves
25.  Vanity
26.  Energy
27.  Victory over the Depression Monster
28.  Strong muscles
29.  Strong character
30.  Strong odor—wait, I mean, hot showers
31.  Tight jar lids
32.  New sports
33.  Adventures
34.  Endorphins
35.  Views
36.  Farmers’ markets
37.  Mental acuity
38.  Karmic balance
39.  Meditative practice
40.  Continence
41.  Better sleep
42.  Better waking
43.  Peace of mind
44.  Speedy tennies
45.  Environmental impact
46.  Cuddles
47.  Empowerment

48.  More birthdays

Monday, April 11, 2016

Words of wisdom, so you know I didn't say them! Also, an elephant


One of my clients gave me an inspirational example of a positive attitude that I want to emulate myself and share.  We were working on an exercise that required her to use her core to balance.  It was challenging; that was the point.  She said, “I suck at this.  Make me do it more.”

No, I am not advocating that we all go around saying we suck at things.  What I am advocating is recognizing that there are hard things we need to do and acknowledging that we need to practice until we master them.


It is really easy to suck at something and do everything we can to avoid ever having to do it again.  How much more can we grow when we face up to those difficult things and build the strength and power to kick their butts?

Friday, April 8, 2016

Friday Exericse: Tricep Kickbacks


The Amazing Stickie is proud of her strong triceps.  One way she ensures that they stay strong is by doing tricep kickbacks.

She holds dumbbells in her hands.  She bends her knees slightly and hinges forward at her hips, keeping her spine long.  Then she bends her elbows to raise the dumbbells up to her armpits, the elbows pointing behind her body as if she were preparing to imitate a chicken.

As she exhales, she extends her elbows, straightening her arms out behind her.  She is tempted to drop her elbows toward the floor as she does this, but she resists the temptation, knowing that this is cheating.


She inhales and returns the dumbbells to her armpits.  Three sets of ten to fifteen repetitions later, she is done.