Friday Exercise: Woodchoppers

The Amazing Stickie is amazingly efficient.  When she finds an exercise that helps her meet multiple goals at once, she gets excited.  Woodchoppers are one of those exciting exercises because they work the obliques while adding a cardio component.

Stickie uses a medicine ball, but a dumbbell held by the ends works just as well.  She begins with the weight twisted up toward one side of her body, held with straight arms.  Her arms remain straight throughout the exercise as she chops the weight through the air across her body toward her opposite calf.  Her feet can pivot slightly and her knees can bend a little.  Then she raises the weight back up across her body, still keeping her arms long to maximize the physics.

She usually does a set of fifteen reps on one side and then switches to the other side.  Three sets are enough.

Thursday Book Report: Motivational Interviewing

Motivational Interviewing: Helping People Change by William R. Miller and Stephen Rollnick outlines a technique that doctors, therapists, social workers, and, yes, trainers can use to encourage change.  It developed in the context of helping problem drinkers, but has since found many more applications.

What the authors found was that people are usually ambivalent about making changes.  Getting those people to make the arguments for change themselves rather than lecturing them produced results.  When people consider change and talk about it, they often have a blend of “change talk” and “sustain talk;” in other words, they voice both sides of the question.  A skilled listener who wants to help change can encourage the change by drawing out more and more change talk.

There is a lot more to the system, but I found it fascinating to discover such a compassionate and respectful way of evoking positive change.

(Thanks to Carolyn H. for the recommendation!)

Slamming medicine balls is allowed.

There are times when I have feelings I would rather not have, like anger and sadness and frustration.  They are temporary, but unpleasant while they last.  I like to help them go away faster, so I am grateful for exercise.

Dumbbells have no feeling that can be hurt if we are angry in their direction.  A heart that is pumping like crazy as we run or pedal or dance has less energy to spend on hurting.  Victory over a weight can make victory over other less tangible things seem more likely.

Let’s take our issues to the gym and work them out along with our bodies.

First the truth sucks, then it might set us free

Richard Wright wrote, “I have found that to tell the truth is the hardest thing on earth. Harder than fighting in a war, harder than taking part in a revolution.

“If you try it, you will find that at times sweat will break upon you. You will find that even if you succeed in discounting the attitudes of others to you and your life, you must wrestle with yourself most of all. Fight with yourself. Because there will surge up in you a strong desire to alter facts, to dress up your feelings.

“You’ll find that there are many things you don’t want to admit about yourself and others.

“As your record shapes itself, an awed wonder haunts you. And yet there is no more exciting an adventure than trying to be honest in this way. The clean, strong feeling that sweeps you when you’ve done it makes you know that.”

He was talking about the act of writing, but his words are relevant even to those of us who just want to make a few healthy changes in our lives.  The first thing we have to do to change is to tell the truth about where we are now.  We have to admit that we are comfortable or lazy or weak, that no amount of evidence will make us like or eat kale, that we would rather have dental surgery without anesthesia than run a mile.  Once we tell the truth, we can see where we are and where we might want to start on making change.

When it hurts

Injuries happen.  Sometimes they occur suddenly and obviously, like in a skiing accident or an incident with a banana peel.  Other times, they are the result of the slow accumulation of small insults, too much chair time, a bad relationship with the laptop keyboard, a stroller handle that is too low.  Whatever the cause, healing is a process full of obstacles.  While I intend to discuss some of them and some ideas for how to deal with them, I am not a doctor.  There is no substitute for good medical advice.  We all need to seek it as necessary.

First, there is pain.  Pain in one part of the body tends to creep into other parts because we try to protect the injured part by shifting the burden to other muscles.  I believe in Advil for those who have no allergies or other reasons not to take it.  Then there are the trainer stand-bys:  rest, ice, compression, and elevation.  Deep breathing and other relaxation techniques can also help.

Then there is stress.  For many people, working out is a major stress management tool.  Injury can interrupt that and cause havoc.  If there are ways to keep working out that do not endanger the recovery of the injured part, we can choose those; we can focus on cardio if heavy lifting is out, or biking if our knees aren’t ready for running, or the like.  If we have no other options, we can exercise our patience, focus on meditative practices, and perform our physical therapy and/or corrective exercises faithfully.

In any case, it is crucial to give the body the time it needs to heal.  Otherwise, we are just asking to spend more time injured and upset.

Friday Exercise: Plyojacks

Some days, the Amazing Stickie wants to push herself aerobically with some intervals.  An excellent choice for a 1-minute (or 30-second) cardio interval is the plyojack, the jumping jack’s stronger brother.

To begin, Stickie stands with her feet together and her arms over her head with her hands together.  Then she jumps her feet out wide, bends her knees and her waist, and touches her hands to her ankles.  She jumps back to the upright, “pencil” position and repeats the process until the minute is over.

Stickie, although she never truly regrets her workout choices, often feels that she may have made a mistake in choosing plyojacks when her legs and butt hurt about 20 repetitions into the process.  She uses her immense fortitude to stick it out, knowing that she will be stronger for it.  She also knows that if she needs to, she can always finish the interval with regular jacks if plyojacks prove more than she can handle.

Thursday Book Report: Muscles and Meridians

Muscles and Meridians: The Manipulation of Shape by Phillip Beach lays out a model for human movement called the Contractile Field.  It is one of a number of books that attempt to counter the tendency to view each muscle in isolation by presenting a systems approach.

Drawing from embryology, evolution, and traditional Chinese medicine, Beach discusses the ways our muscles, organs, sense organs, and fascia all work together to move our bodies.  He suggests an assessment system that takes into account what he calls archetypal postures, including the basic deep squat that is so prevalent in the non-Western world and so sadly missing in the West.  Additionally, he notes that we have deprived ourselves of a lot of sensory information by constantly wearing shoes.

Sometimes the most important exercises are the simplest.  Let’s practice getting down on the floor and back up.  Let’s kick off our shoes and feel the ground beneath our feet.