More on outside

Perhaps this is obvious, but in order to write book reports for Fridays, I have to read the books beforehand.  If all goes well, I will be posting a report on Friday about the book I have been reading that will talk about the whole thing and why it is good and why it applies to fitness.

But right now, I’m only halfway through the book.  I am too excited to wait to post two new reasons to get outside and exercise, as articulated in this book (tune in Friday to find out what it is!).

One:  nature makes us happy.  Studies show that being outside in nature improves our mood and our health.  We live longer, have fewer health problems, and generally improve when we visit the trees and rocks and waterfalls of our world.

Two:  walking (and to some extent biking) can increase our sense of connection to our community.  When we are out in our town, we notice things we don’t have time to see in our cars.  We get a sense of the terrain, like where the biggest hill is and where the restaurant aromas are most enticing.  We improve our brains by mapping our immediate world in more detail.  We meet the neighbors and learn, if not their names, the names of their dogs.

Go play!

Light!

Now that we are past the winter solstice, we are turning toward the light!  The world is literally growing brighter each day (at least for us folks in the northern hemisphere).  That means we have metaphorical momentum to burnish other parts of our lives.

Often when we go to yoga, our instructors invite us to choose an intention for the time we spend in class.  I am no yogi (more like Yogi Bear), but let’s choose to reflect on what we want to spiff up while we get our cardio done this week.  All that lovely rhythmic running and biking and striding and such provides an excellent space for clear thinking.

Maybe we want to eat foods that make us feel good in the larger sense.  Maybe we want to tune into what our bodies are telling us.  Maybe we just want a bikini.  Let’s figure out whatever it is that is going to make us feel like we can shine in the coming light of the world.

Monday Workout: Circuit with Renegades!

This week, we are applying what we learned last week:  renegade rows are fun and challenging!  Of course, we work all the body parts!  Three rounds!  Enjoy!

step up to press	30
squats	20
renegade rows	10
kb swings	30
kb twists	20
kb 8s	10
mountain climbers	30
lunges	20
ball bench press	10

Friday Book Report: Bright Air, Brilliant Mind

Sometimes it takes me longer than usual to read a book.  Gerald M. Edelman’s book Bright Air, Brilliant Fire: On the Matter of the Mind was worth the extra time.  The whole idea of the mind-body connection pervades our culture.  This book takes a stab at explaining how mind arose in our bodies.  It is not light reading, but people interested in biology, evolution, philosophy, linguistics, and (some) physics will find it rewarding.  Also, the writer manages to be both erudite and entertainingly snarky from time to time.

Baby, it's cold

When it is cold out, getting out of bed to work out seems crazy.  For some of us, it doesn’t even have to be cold out.  Here are some thoughts about how to make it work.

Consider the inside workout.  One of the big advantages of working out in a gym is the controlled environment.  It doesn’t rain in there, or snow.  Wind chill is not a factor.  Sure, the scenery might not be as inspiring (well, depending on who is working out nearby!), but it beats freezing to death.

Wear layers.  This is one of those pieces of advice that is useful in almost all circumstances because it works.  We may want to start our workout in a jacket and peel our way down as our bodies heat up.  Don’t forget a hat and gloves if those help!

Drink water.  Yes, this is another of those perennial recommendations.  When it is cold, we sometimes forget to hydrate.

Soak in water.  When we do brave the elements and return victorious homeward, we can treat ourselves to hot water to soothe our tired muscles and rewarm our bodies.

Rules and Suggestions

It’s a gift-giving season.  Some of us, naturally, think of fitness gifts to give to our loved ones.  I would like to offer one rule for fitness gifts and then five suggestions.

First, the One Rule of Fitness Gifts:  Do not give them to people who do not want fitness gifts.  There is nothing more passive aggressive than giving a treadmill to that sedentary relative who lives to binge watch cooking shows while scarfing popcorn.  It doesn’t help them.  It doesn’t show love.  It provokes shame and resentment.  Also, that relative may show a surprising burst of speed in jumping up to strangle us.

Now on to the suggestions:

1.     Workout clothes.  We all need them and we all like to look spiffy and feel comfortable working out.  This can include footwear.  Also consider specialized clothing for the skier, swimmer, or caber-tosser of your acquaintance.

2.     Gym bag.  Gym bags do eventually wear out.  Find a roomy one with enough pockets and space for shoes.

3.    Music.  Nothing is more motivating than music.  Headphones also count in this category.

4.     Fitness tracker.  Yeah, this one is more expensive.  No one really NEEDS a tracker, but trackers can be both motivating and fun.

5.     Company.  Go work out with that friend or relative.  Take a class together.  Go hike or swim or ice skate or ski or bike.  Everything is more fun with a buddy.

Stickie has a book!

Here in the Department of Shameless Self-Promotion, I have created a booklet from all the blog posts featuring the Amazing Stickie, the stick-figure fitness model.  Stickie demonstrates and I explain a variety of exercises for upper body, lower body, abdominals, and whole body/aerobic work.  My clients at Recess are getting copies for Christmas, but while supplies last, anyone else can have one (message me about coming by to pick one up or with an address for mailing!).