There's a word for it!

While I was studying for my Behavior Change Specialization, I learned a term for something that I’ve used for a long time.  The magic word is:  Premacking.  Psychologist David Premack coined the word (I guess he was super creative with the naming thing, eh?). 

Since the name doesn’t tell what it does, I will explain.  Premacking is the process of linking something we don’t much want to do but need to do with something we like to do or do often to get us to do more of the first thing.  So knowing that there is a new season of some compelling police procedural show available on Netflix, I might get myself to stretch more by making a rule that I only get to watch while stretching.  Or if I need a little more work on balance, I might make a habit of brushing my teeth standing on one leg, either flat or up on my toe.

Some activities pair better than others.  Meditating while driving is not encouraged.  I may joke about Workout:  The Drinking Game, but that only works if the beverage in question is water.

We can all take a look around at the things we do and figure out some creative ways to hook our existing habits to ones that will make us more awesome.

Monday Workout: TRX

It’s time for TRX.  We have done this workout before, but it is still lots of fun.  Do as many rounds as you have time and energy for!

TRX
squat row (mid)	20
mountain climber (mid calf)	20
clock press (long)	20
overhead squat (long)	20
crossing balance lunge (mid)	20
plank (mid calf)	30 sec
crunch	10
hamstring curl	10
low row (mid)	20
burpee (mid calf)	10

Friday Book Report: The Book of Joy

His Holiness the Dalai Lama, Archbishop Desmond Tutu, and Douglas Abrams have done a wonderful thing in creating The Book of Joy.  It is both practical and fun.  All too often, I think, we equate spiritual leadership with dullness, boredom, and the kind of sobriety that makes us long for something, anything, else.  These are not those spiritual leaders.  They laugh.  They joke.  They poke each other.  And they exude the kind of joy that we all would like to have in our lives.

Both the Archbishop and the Dalai Lama have faced deep personal and political crises.  There has been lots of suffering for each of them.  If they can somehow come through and find joy, they can show us the way.

The book has lots to offer those of any or no religious preference.  We can all learn from these great people and live more joyously.

Why?

Why do we choose to lift heavy sometimes and lighter other times?  There are at least two reasons.

One reason is that our bodies thrive on variety.  If we always do the same things, our bodies get bored and stop developing.  Switching up what we do helps keep our bodies (and brains!) engaged and growing.

The other is that we have different goals.  Some of us want Big Muscles.  Others of us want to be Massively Strong.  Still others want to be toned and shapely but definitely Not Bulky.

Let’s lift to get what we want!

I think this flower looks like a fried egg, but I don't know what it is really called.

I work in the evening.  That’s when people want to work out.  I love my clients and my job, so that’s all good.  And it means I need to plan ahead when it comes to cooking for my family.

Planning and cooking are two of the best things we can do to promote healthy eating for ourselves and our loved ones.  For some of us, that might mean spending part of the weekend making dinners for the week.  For others, it might be enough just to make sure that there are the right ingredients on hand for tasty meals that come together quickly.  The goal is to avoid that weak moment when clearly the right answer is to call for pizza.  Where to start?

1.     Make a list.  Yeah, lists are boring, but without one, we might end up without a crucial ingredient. 

2.     Make a habit.  This works better for some families than others.  If you and your family don’t have a high need for variety, knowing that Monday means chicken can save a lot of brain space.

3.    Consider a slow-cooker or instant pot.  Some of us have more time to prep dinner while making breakfast than we do later in the day.  Let the appliances do the work!

4.     Stock the pantry.  Figure out one or two meals that everyone likes that can be made from stuff you always have on hand.

Carrot? No thanks...

When we face the task of changing our behavior toward more healthy actions, we have to figure out how to motivate ourselves.  We want to do more of some things (like exercise) and less of other things (like eating too much cake). 

Pretty much we can choose between carrots and sticks as motivation.  Imagine we are donkeys.  We will move toward yummy carrots (I admit, I would have to be a donkey to find carrots motivational!) and away from sticks that might whack us on the behind.  The research suggests that, in general, adults respond better to rewards than punishments.  This was also true of my children, at least, but they are hardly a representative sample.

Rewards come in two flavors, and neither of them is carrot.  We can give ourselves something we want or we can get ourselves out of something we want to avoid.  In practice, this might mean that we get a long massage for losing that first five pounds or that we might get out of doing burpees at a workout for remembering to log our food intake every day.

Because we are all individuals, we will need to experiment to find out which rewards actually get us to make the changes we want.  We can experience science in action!

Monday Workout: 100!

We’ve spent a few weeks doing longer circuits, so it’s time to shake it up and do a shorter one.  It has been a while since we last did the Pilates 100; if that’s more than you can manage, you can always substitute a V-sit for as long as you can hold it!  Four rounds.

1 min cardio
heavy squats	10
overhead high knees	20
ball bench press	20
deadlifts	20
mountain climbers	20
100 or V-sit