|
I was chatting with a client yesterday about fitting in exercise.
She's in Boston and overwhelmed by all the storms and the kids not being in school since... basically December. We've been swapping some of the workouts for shoveling (bc let's be honest, that's a heck of a workout), but she still wants to do more core. "I just don't know where I'd find the time" And fair, with two kids at home and historical snowfall... I'm not about to wag my finger at her and talk about priorities or say there's 24 hours in a day. But... I do like to offer solutions (if it's something she wants) Like, forget about a 45 min workout (or even 30 min, or 15 min)... even the 8 min ab burns. And do a 1 min Plank. I asked on a scale of 1-10, how achievable did a 1 min Plank feel? "I mean, probably a 9... that feels so silly". And it is, that's the whole point. Big goals are glorious, I'm so into the inspiration and dedication. But sometimes we need something silly and small, something impossible to fail, to help turn better habits into autopilot decisions. _________________________ And now an exercise form tip. If you have any suggestions, please let me know! Want to improve your Rows? The Cable or Bent Over Row, not like rowing on the water or erg... but probably wouldn't hurt those. The goal is to squeeze your shoulder blades, but often people can also squeeze their upper traps aka neck. Think about pulling your elbows to your hips as you squeeze your shoulder blades. This should keep the motion lower so that you're less likely to use the upper traps and be in a pain in the neck.
0 Comments
I read a quote the other day...
"Let go or be dragged" And it felt like a gut punch. Why? In many situations, I do think it's best to invest, keep trying (maybe with a different direction or effort), and commit. But sometimes... It's best to cut ties. And honestly, it can be really hard to tell when to dig your heels in or pack up shop. So, it wasn't the "Let go" that stuck... it was the second half. "Or be dragged" It's a lot easier to know when you're being dragged.
It can be hard let go in the moment and cancel/slow the pace/have the awkward conversation/rest/switch plans... but in the long run, you know it will be better. And after you rip the Band-Aid off, after the initial sting... I bet you'll feel a ton better. Because you're not being dragged along anymore. Finally, I want to end these posts with an exercise form tip. If you have any suggestions, please let me know! Want better posture? Lift your chest and pull your shoulders back is a great cue. Accurate. But I prefer, "Pretend like someone just dropped an ice cube down your back" Visualization is a great tactic for processing stress, especially around exercise performance. But how to do it? Well... In true substitute teacher* form, I'm going to kick up my heels and pop in the video. Right... here. ***I'm completely kidding, just about any teacher is doing miracle work. I can't imagine trying to feel those shoes. Finally, I want to begin ending these posts with an exercise form tip. If you have any suggestions, please let me know! How are Squats and Deadlifts different? I gave this cue last night and I could see the gears spinning in the participants' heads (in a good way) Squats= Up & Down motion aka vertical Deadlifts= Back & Forth motion aka horizontal Last week I spoke with a non-profit running group with about a dozen athletes training for the Boston Marathon.
They already have a running coach, so I got to nerd out with the athletes on how to fit strength training into their routines. I was pumped to have the coach on because he asked some great questions, including one about stretching. Simply, is it worth static stretching? Static stretching is when you hold your leg in a quad stretch for a minute vs dynamic or active stretching, where you doing Lunges instead. My typical answer is always probably a bit frustrating because... it depends. Science says active/dynamic is better because you're getting more blood flow through the muscles and are less likely to pull something. And Science says when you stretch, you're pull the muscle fibers apart (aka the ones you then need to be able to squeeze together for movement), so it's not good to do before exercise. And this is where I say it depends... Bc we have enough gymnasts, dancers, and ice skaters in the world who have been static stretching for years to see that it's not going to snap you in two if you static stretch. Or be unable to recruit those lengthened muscle fibers. And if static stretching gets you in the right mindset for exercise, that's very helpful. And if you're not going to stretch at all (if not before exercise), it still might be better than nothing. So yes, I typically recommend active/dynamic stretching. But I don't poo-poo static. Finally, I want to begin ending these posts with an exercise form tip. If you have any suggestions, please let me know! Squats still feel weird? Put some weights or books under your heels. Fancy squat shoes have a built-in lift to them anyways. Most of us have slightly to very tight calves. Elevating your heels shortens the calf so it's not freaking out when you go to squat. Which means the rest of the body can be focused on doing it well instead of trying to stay balanced over panicked calves. Give it a shot and let me know what you think. |
RSS Feed