Stages of Change

One of the things I love about my job is that I get to keep learning things.  It might be obvious that I’m constantly reading things to increase my knowledge base.  Additionally, I am required to do some formal continuing education every two years to keep my personal training certification up to date.  Last week, I started my Behavior Modification Specialization, which I expect to give me more tools to help clients be successful in reaching their goals.

We all have changes we would like to make or that we should make.  One of the things we have to figure out is where we are on a scale of readiness to change.  The model I’m learning suggests that there are five:  precontemplation, contemplation, preparation, action, and maintenance.

In the first three stages, the work that goes on is mostly about education and consciousness-raising.  Action and maintenance are where the change really happens and where it becomes part of our lives forever.

We need to think about where we are now.  Do we need more information?  Do we need to consider options?  Or do we need to get moving?  Wherever we are, we can work together to get better!

Monday Workout: Small muscles are important, too!

This week we’re getting in some basics.  Our deltoids, generally, can’t lift a whole lot of weight, but they are crucial to our shoulder health and our vanity when wearing warm-weather tops.  Good mornings, similarly, don’t often involve the most humongous of weights, but strengthen and tone the whole back of the body.  Four rounds.

1 min cardio
ball slams	20
ball flies	20
good mornings	10
plyojacks	20
lateral raises	10
Russian twist or barbell twist	10

Friday Book Report: Extraordinary Minds

Howard Gardner’s Extraordinary Minds provides an interesting discussion of what makes for excellence.  Gardner is the man who brought us the concept of multiple intelligences, a welcome concept to those of us who don’t thrive on monoculture.

He posits four major kinds of extraordinary people, Masters, Makers, Introspectors, and Influencers, each with a particular focus.  He illustrates each kind with a case study, of Mozart, Freud, Woolf, and Gandhi, respectively.

While he states that, obviously, we can’t all be extraordinary by definition, he does suggest that a commitment to excellence can bring us all closer to being extraordinary along with three core practices:  reflection, leverage, and framing.  We live in challenging times; it behooves us to consider what we might need to rise to meet them.

Incomplete was your training!

You get what you train.  This sounds obvious because it is obvious, and yet we forget.  If we train our muscles to get bigger, we get bigger muscles.  If we train our bodies to be more flexible, we bend better.

There are limits:  It would take an act of God to make me a basketball player.  I’m not made out of whatever it is that gymnasts are made out of (superballs?).   But, the point stands.

What do you want?  Who do you want to emulate?  Do you want to be like Serena Williams? Or Yuan Yuan Tan?  Is your goal more Dwayne Johnson or Haile Gebreselassie?  Let’s train for THAT.

They have an event for that, right?

My son made me a sewing box in shop class a few years back.  It is beautiful, solid wood.  And it weighs about forty pounds.  (I am a pretty good estimator of stuff like that.)  My ironing board, which I stole fair and square from my mother, who stole it fair and square from her mother-in-law, is solid, sturdy, and heavy as sin.  I keep my fabric in plastic tubs on the top shelf of my office closet, which can be reached only by standing on a lower shelf, twisting around, swearing loudly (that part might be optional, but I wouldn’t know), and heaving awkwardly.

This is why I work out:  so I can be strong and agile enough to sew.

I am half joking.

I have made the point before and I will make it again, I am sure.  I never waste a good point.  Fitness is not an end in itself.  We work on fitness so we can do other things we really want to do, whether that is running through fields of flowers with our beloveds or hauling down the big mixer to make cookies with our kids.

For the record, I intend to win the Olympic event of carrying a sewing box around spiral stairs without whacking too many shins.

I get to pick up T. today, so thoughts on driving!

Because I am exceptionally lucky, I do not have to drive every day.  I might pick commuting as my least favorite part of contemporary society, except for the usual racism/sexism/agism/ablism stuff, and rudeness, I hate rudeness.  The reasons I do not like driving pretty much boil down to this:  it’s uncomfortable and it’s bad for us.  Since my Tuesday is going to be spent driving, here are my favorite tips for how to make it less horrible.

1.     Bring a tennis ball.  Or a lacrosse ball, or a fancy yoga tune-up ball.  Placed between your back and the seat, it can remove some of those tension knots and improve posture at the same time.  Under one cheek on the seat, it relieves hip and butt tension.  Please note:  there is no throwing of balls in the car.  Do not make me turn around.

2.     Bring a duck.  I’ve written about the duck before.  The duck is a curved plastic stick with a duck head shape at one end.  It hooks over your shoulder and releases the pressure points in that spot where you really love it when people rub with their thumbs.  The duck I have cost $1.50 at the Daiso store.  It is worth the investment.

3.    Sing.  This is not about the power of music, although that is also good for transforming a chore into an adventure.  It’s not even about entertaining the drivers around you with your patented arm motions.  It’s about breathing.  If you are singing, you are definitely breathing and breathing leads to All Good Things.

4.     Bring rations.  Water and snacks can turn what seems like forty years of wandering in the desert into a quick jaunt with scenery.

5.     Clean your car.  It’s the last thing we want to do when we finally arrive.  It’s no big deal to leave those wrappers there.  We might need that scarf/jacket/hat tomorrow.  Do it anyway.  Making your habitat nice makes you nicer.  Trust me.

6.    (This one is cheating.)  Only drive to good places.  If you want to go or if you want to see the people there, it will be a better drive.

Monday Workout: Burpees are Back...

We’ve had a nice long run without any burpees, but the time has come to fix that.  Sorry, everyone.  Four rounds.

1 min cardio
suitcase swings	20
ball bench press	20
lunge to curl	20
bench dips	10
burpees	10
pretty princesses	10