Tuesday, February 5, 2019

Worse than working out



We are used to the idea that fatigue and injury come from working out, but they can also result from lack of movement.  How do I know?  Experience.

A little over a week ago, as I mentioned before, I went to a workshop.  Which is to say that I sat on the floor continuously for about six hours.  There were breaks.  We practiced some movements.  But mostly I sat and took notes.  The result:  hip pain that made me cry.  After a week of gentle movement and lots of aspirin and swearing plus a massage, I felt better enough to get back to a normal workout routine over the weekend.

This is anecdotal evidence.  My body is not your body.  I have underlying conditions that you do not have and you have some I don’t.  Nonetheless, I think most of us know that we are even more tired and achy after a week of meetings than after a week of working out.

Sometimes we really do have to sit there and suck it up.  When we do, we figure out how to cope.  But whenever we can, we need to make sure that we are getting enough movement to keep ourselves sane and pain free.

We can do this.

Monday, February 4, 2019

Monday Workout: Choices!



This week we’re trying something new:  a choose your own adventure workout.  We use the 30-20-10 format all the time, but this time you get to pick what goes in the slots.  Here’s how it works.

1.     Choose three exercises from the 30 column, three from the 20 column, and three from the 10 column.
2.     Plug them in to the 30-20-10 format (The first set will be 30 of the first 30 exercise you chose, 20 of the first 20 exercise you chose, and 10 of the first 10 exercise you chose, and so on.)
3.     Do the whole thing three times.

One suggestion:  choose one of the lying down ab exercises as your third 10 so when you are done you are already on the floor resting and ready for stretching.

Here are the choices:

Choice Workout: Choose three from each column

30
20
10
step ups
squats
kb 8s
Bosu side step ups
lunges
kb over yets
Xiser
deadlifts
med ball rescues
woodchoppers
bench press
1 leg catch
mountain climbers
fly
round lunges
jacks
row
lateral raise
plank jacks
kickback
skullcrushers
jump squats
kb twists
YTA
jump lunges
curls
Russian twist
kb swings
reverse fly
pretty princesses
ball slams

brains
overhead high knees

femur arcs
opposite knees

quadruped
clean and press

roll out abs
1 arm clean and press
battle ropes

speed ladder



Have fun!