Don't Panic

When we first decide it’s time to work out, we can get overwhelmed really quickly.  Our well-meaning friends and family members may suggest everything from crossfit to yoga to Zumba.  We’ll see gadgets galore on the internet and we’ll get intimidated by the array of weird-looking machines at the gym.

 

Don’t panic.

 

This is why I am in favor of baby steps.

 

In general, the first thing that most people need as they transition from couch to activity is just to do something.  I tend to advise walking because unless something is drastically wrong with us, we can all do it.  Start with five minutes.  Yes, that is really easy.  That is the point.

 

Starting with something easy is important.  When we are faced with what seems like an impossible task, we tend to get flooded with emotional reactions, brain chemicals, and negative self-talk.  We want to curl up into a ball.  Doing something, anything, shifts our mindset.  We remember that we have at least a small measure of control.  This is the first step toward taking back our power.

 

That first tiny success encourages us.  We can take the next tiny step.  Eventually, we will feel ready for slightly bigger steps and we’ll take them.  If we have setbacks, we will remember that we can take tiny steps until we recover.

 

We can do this.

Monday Workout: Lots of Fun

We’re doing all kinds of fun things this week.  We have twisting, lateral movement, jumping, balance work!  Hooray!  Three rounds.

 

reverse lunge twist	30
rows	20
pushups	10
squat raise	30
deadlifts	20
(Kb) hammer curl	10
lateral bounds	30
1 leg squat	20
v sit press	10

 

More balance

I was writing about balance yesterday.  Here are four good balance-improving exercises:

 

1.     Single leg squats:  If necessary, hold on to a counter or a sturdy chair at first.

2.     Single arm clean and press:  the asymmetric nature of the exercise helps us recruit the core more.

3.     Single leg deadlift:  Begin using no weight and progress to holding dumbbells

4.     Round lunges:  The change in direction as we lunge front, side, and back makes us very conscious of the core control we need to succeed.

Balance

When we work out, we are constantly seeking balance, literally and figuratively. 

Literally, as we move, we are using our core musculature to stabilize ourselves so we don’t fall, no matter what our arms and legs happen to be doing.  This happens whether we are thinking about it or not, but we can make a conscious effort to do asymmetric exercises to improve our skill more intentionally.

 

We’re also balancing a bunch of abstract concepts as we plan and execute our workouts.  We have to work enough and rest enough.  We need to work the top and bottom halves of the body, as well as the right and left halves.  We need to do our cardio, but also our weight training (oh, yeah:  and flexibility!).  We need to fit all of this stuff in the limited time we have available so we can live the rest of our lives.

 

For both the literal and figurative challenges, the answer is the same:  we need to know where our center is.  When we strengthen our cores and our commitment to our core values, the balance improves.

 

Go play.

Don't Skip

Sometimes life gets a little crazy.  We take on extra tasks at work, or we have family issues arise, or we get a new puppy, or any number of other things.  We get stressed.  We feel like there’s not enough time.  And we seriously consider skipping our workouts.

 

Let’s do them anyway.  Here’s why.

 

First, it’s the oxygen mask thing.  We have to take care of ourselves in order to do all those other things we are supposed to do.  If we neglect our health, we aren’t going to last long enough to finish that important project or help that kid or train that puppy.  Sometimes that might not feel all that motivational because, really, it would be nice if someone else dealt with those things; fortunately, I have another good reason.

 

Endorphins.  When we work out, our body feels better and our brains do, too.  We get all those natural feel-good chemicals flowing and we end up less stressed out, more cheerful.  We may not be able to take things out on our coworkers or family or pets, but we can certainly take stuff out on the weights; they don’t mind.

 

For bonus points, we also get stronger when we work out.  Strength is a useful skill for many tasks in the gym and in the wider world.

 

Go play.

Monday Workout: Planes

This week’s workout has us working in multiple planes.  We’re lunging in every direction, moving the arms up, down, and to the sides, and we’re doing some twisting.  Three rounds.

 

suitcase swing	30
plie bend extend	20
Arnold press	10
woodchoppers	30
rows	20
round lunges	10
jacks	30
bench press	20
Russian twist	10

 

Four for Shoulders

Since I’ve been talking about shoulders all week, I figured I should finish up with my favorite shoulder exercises.  Here are four:

 

1.     Supine arm twist:  I admit that this is one of my favorite exercises, period.  Lie on your back, knees bent, feet flat on the floor.  Extend your arms straight up over your chest and put your palms together.  Keeping the palms together, move the arms from side to side.  The pelvis stays level the whole time.  Do ten reps keeping the head still, ten more with the head moving with the arms, and a final ten with the head going the opposite direction as the arms.  For bonus points, put a pair of yoga tune up balls between the shoulder blades; it will be uncomfortable, but it will work out a lot of knots.

2.     Spinal extensions.  There are lots of these, ranging from cobra to upward dog to dart to scarecrow.  Any back bend will do.  Whichever one you choose, make sure to inhale as you bend back and exhale as you return to neutral.  Also, pay attention to what the shoulder blades are doing.  Ideally, they stay flush to the ribcage and float smoothly over its surface.

3.     Shoulder flexion in the scapular plane.  This is a variation of lateral raises.  Instead of raising the arms straight out to the side, the arms come up at a diagonal (in the same plane as the scapulae, which point diagonally out from the spine).  This allows more optimal muscle recruitment.

4.     Pushups.  The perfect pushup, from a shoulder mechanics perspective, begins with the hands directly under the shoulders.  The hands should be facing directly forward or maybe a tiny bit turned out.  During the lowering and lifting phase of the pushup, the elbows should point back toward the heels, not out to the side.  Pushups can be done from a floor plank position, from the knees, or against a wall, depending on personal preference and level of training.  Again, the shoulder blades should stay resting against the rib cage.

 

Go play.