Monday Workout: Balance challenge!

It’s a new year!  Guess what?  We still get to work out!  This is a shorter circuit, so we get to do four or five rounds.  If no medicine ball is available, substitute kettle bell swings or dumbbell swings. 

The single leg squat to touchdown works like this:  Do a single leg squat holding a dumbbell in the same arm as your standing leg with your arm held as if you have just completed a curl (elbow bent, weight at your shoulder).  Then bend at the waist and extend your elbow to lower the dumbbell toward the floor.  As you straighten your knee, raise the dumbbell overhead.  This should be an entertaining balance challenge!

1 min cardio
med ball slams	20
goblet squats	20
flies	20
1 leg squat to touchdown	10
bench rows	20
round lunges	10

Friday Book Report: This Is Where You Belong

Earlier this week, I wrote a little bit about the contents of This Is Where You Belong:  The Art and Science of Loving the Place You Live by Melody Warnick.  I did, in fact, finish the book, and the rest of it was just as good.

The main premise of the book is that connection to where we live helps us build happier lives.  It is an upward spiral in which our connection to home makes us happier, which makes us feel more connected to our home, which makes us happier, and so on.  Happy people, in general, are healthy people.

In addition to going outside and building our maps of our neighborhoods by walking as I mentioned in my other post, Warnick suggests buying local, meeting the neighbors, enjoying the things we would show visitors, getting politically involved, and volunteering as ways to enmesh ourselves in the web of our communities.

The book is full of references to other books and studies and the like, but what makes it work for me is that it also chronicles the writer’s actual experiment in loving the place where she happened to end up.  She tried it all out on herself, which is my favorite method of experimentation.  Some parts worked better than others; your results may vary.

In any case, Warnick provides a helpful recipe for plugging in rather than dropping out.

Breathing

My kids have a distant relative who was known for semi-oracular statements.  The story, as handed down through the family, is that Uncle Paul (don’t remember whose uncle he was or in which generation or even if he was an actual relative and not one of those family-friends-who-are-family) asked their grandmother, who was a small child at the time, if she wanted to know the secret to avoid death.  She did.  He leaned toward her and said, “Just keep breathing.”

He was right.

Breathe consciously in yoga or Pilates.

Breathe hard in running or swimming or cycling or skiing or sex or dancing or roller skating.

Breathe out as you lift weights and in as you lower them.

Hang out with people who take your breath away and then let it come rushing back as you rejoice in them.

Keep breathing.

More on outside

Perhaps this is obvious, but in order to write book reports for Fridays, I have to read the books beforehand.  If all goes well, I will be posting a report on Friday about the book I have been reading that will talk about the whole thing and why it is good and why it applies to fitness.

But right now, I’m only halfway through the book.  I am too excited to wait to post two new reasons to get outside and exercise, as articulated in this book (tune in Friday to find out what it is!).

One:  nature makes us happy.  Studies show that being outside in nature improves our mood and our health.  We live longer, have fewer health problems, and generally improve when we visit the trees and rocks and waterfalls of our world.

Two:  walking (and to some extent biking) can increase our sense of connection to our community.  When we are out in our town, we notice things we don’t have time to see in our cars.  We get a sense of the terrain, like where the biggest hill is and where the restaurant aromas are most enticing.  We improve our brains by mapping our immediate world in more detail.  We meet the neighbors and learn, if not their names, the names of their dogs.

Go play!

Light!

Now that we are past the winter solstice, we are turning toward the light!  The world is literally growing brighter each day (at least for us folks in the northern hemisphere).  That means we have metaphorical momentum to burnish other parts of our lives.

Often when we go to yoga, our instructors invite us to choose an intention for the time we spend in class.  I am no yogi (more like Yogi Bear), but let’s choose to reflect on what we want to spiff up while we get our cardio done this week.  All that lovely rhythmic running and biking and striding and such provides an excellent space for clear thinking.

Maybe we want to eat foods that make us feel good in the larger sense.  Maybe we want to tune into what our bodies are telling us.  Maybe we just want a bikini.  Let’s figure out whatever it is that is going to make us feel like we can shine in the coming light of the world.

Monday Workout: Circuit with Renegades!

This week, we are applying what we learned last week:  renegade rows are fun and challenging!  Of course, we work all the body parts!  Three rounds!  Enjoy!

step up to press	30
squats	20
renegade rows	10
kb swings	30
kb twists	20
kb 8s	10
mountain climbers	30
lunges	20
ball bench press	10

Friday Book Report: Bright Air, Brilliant Mind

Sometimes it takes me longer than usual to read a book.  Gerald M. Edelman’s book Bright Air, Brilliant Fire: On the Matter of the Mind was worth the extra time.  The whole idea of the mind-body connection pervades our culture.  This book takes a stab at explaining how mind arose in our bodies.  It is not light reading, but people interested in biology, evolution, philosophy, linguistics, and (some) physics will find it rewarding.  Also, the writer manages to be both erudite and entertainingly snarky from time to time.