I met my goal; can I help you with yours?

I did it!  I finished my NASM Behavior Change Specialization!  I have new tools that I can use to help clients meet their goals.  Heck, I have new skills to help them set those goals in the first place!

If you’re already working with me, let’s take the opportunity to check in on where you are and where you want to go.  If you are just considering what you might like to do, let’s talk and see if I can help you along your journey!

Monday Workout: Holiday? What holiday?

We’ve been doing a lot of short circuits, so it was time to get back to the 30/20/10 model.  I made the squats a 10, so if you want to continue working heavy after last week, it will work.  We can all benefit from some shoulder stability, so we get to do YTA, too.  It’s a surprisingly difficult exercise with great benefits!  Three rounds.

plyojacks	30
bench press	20
squats (can go heavy)	10
jump lunges	30
flies	20
YTA	10
ball woodchoppers	30
ball slams	20
ball rescues	10

Friday Book Report: A Leg to Stand On

Oliver Sacks’s book A Leg To Stand On tells a great story.  It’s a story of personal triumph over adversity, including a near-death adventure, a giant bull, and swelling classical music.  And it is a great exploration of proprioception at the same time.  Sacks, as a neuropsychologist and doctor, brought unique skills to bear on an exploration of his own major injury and the resulting loss of recognition of his leg.  The surgical repair went well, but somehow he could not feel his leg at all.  It vanished from his sense of his body.  He does, eventually recover both full use of his leg and his leg does rejoin his body-concept, but it is a fascinating and frustrating process.

What he learns, among other things, is that our bodies define themselves in action.  Our movements make ourselves.

Even if I hadn’t been interested in the subject itself, I think I would have enjoyed the book because he is a smart, literate person with a flair for language and a poetic sense of the world.  I recommend the book!

In which we investigate clues from literature...

This is a picture of lavender.  Every time I see it, I think, “Rabbit tobacco,” because I spent many, many hours reading Beatrix Potter with my kids when they were small.  In The Tale of the Flopsy Bunnies, the aforementioned bunnies eat some lettuces, which have “a very soporific effect.”  Who says children’s literature can’t use interesting words?  The resulting nap almost results in bunny pie, but the bunnies do get rescued in the end.

I am not writing this to encourage the reading of Beatrix Potter, although that is a perfectly good idea.  Rather, I would like to point out that what we eat affects how we feel.  If we are lucky in our lives, we will never be in danger of becoming a pie.  Nevertheless, it might be a good idea to notice how we feel based on what we eat.  Maybe we will discover that we can feel more energetic or calmer or happier if we include or avoid different kinds of food.

Experiment!

Remind me...

I absolutely believe that mindfulness is a Good Thing.  But sometimes mindlessness can be our friend, too.  When we build a habit, a real one, we don’t have to spend a lot of energy making ourselves do whatever it is.

This is the theory behind exercising first thing in the morning, right after using the bathroom and brushing our teeth.  All of a sudden, there we are, finished with our cardio and we’re just about awake.  We didn’t think about it.  We didn’t have to talk ourselves into it.  We just put on our shoes and went, on autopilot.

Not everyone is a morning person, so maybe the autopilot needs to kick in on the way home from work, making the car travel to the gym on the way home, so that when we come out of our freeway daze, there we are, ready to work out.

Do whatever works!

Hot off the press...

Sometimes working out when it’s hot seems like way too much trouble.  It’s not.  It is still good for us to move and work and stretch.  However, there are a few ways to make it more bearable:

Do it early or late:  Avoid that middle of the day boiling period.  Go before the sun gets up and enjoy the stillness, or after the sun goes down and we can all breathe again.

Take it inside.  This might mean working out in the air conditioned gym, or doing our walk at the mall.

Get wet, inside and out.  Sprinkler tag anyone?  Swimming, paddle-boarding, surfing, and water polo are also good choices.  And it is super duper extra double important to drink water during the workout when it is hot out.  Dehydration is Very Bad and will make us feel like we have been run over by six bulldozers and an elephant.

Embrace the heat?  If all else fails, this might be the time to decide that the yoga practice is really Hot Yoga.  Maybe Hot Weights haven’t caught on yet, but we can be trend-setters.

We can do this.

Monday Workout: Heavy duty!

This week we’re going to do some heavier squats.  Heavy weights are a challenge in an interval workout, so we all get bonus points.  Four rounds.

1 min cardio
heavy squats	10
rows	20
mountain climbers	20
deadlifts	20
tricep kickbacks	20
brains	10