Balance

No, not work/home life balance, muscle balance/imbalance…

Per the NASM blog, “efficient human movement and function requires a balance of muscle length and muscle strength around a joint”.

Causes of muscle imbalances can include stress, bad posture (especially with technology – mouse, keyboard, phone), chronic sitting, repetitive movement patterns or prior injury.

Consequences of muscle imbalances can include increased risk for falls, injury, and muscle strain.

When you work with a trainer, pre-existing muscle imbalances can be identified and corrected which may  allow for reduced risk of falling, reduced risk of injury, improved efficiency and results from a personalized exercise program.

Goal:Fit Method training starts with a thorough assessment and is followed by a personalized, tailored plan of corrective exercise targeting increased flexibility, balance, strength and endurance to maximize quality of life.

Squeeze it in

Don’t let the perfect be the enemy of the good…

Crazy day get the best of you? No time to hit the gym or yoga studio?

Just because you don’t have time for a full workout, there are likely plenty of opportunities to squeeze a few minutes of movement into your day:

  • Do a few 60-second wall-squats while on a call
  • Planks are a great position for reading – set up your stopwatch and alternate planking on forearms/elbows followed by a rest then a plank from the top of a push-up position – repeat 5 times for 30-seconds each interval
  • Double stairs: if you need to go up or downstairs, go twice (e.g. go upstairs, back down, then back  up)
  • Do a 10 or 15 minute yoga sequence via YouTube (Yoga With Adriene has a ton of free, easy options that you can do at work without getting sweaty)
  • Stand up & sit down from chair or couch while scrolling social media

Try it today -be intentional about adding small bursts of activity throughout the day

Get on up!

GET UP EARLY!

Save the excuses. “I’m not a morning person, I don’t sleep well, I’m a night owl…”
If you need more time in the day to get things done & make changes, you need to get up earlier.  If you want to make a change, you will.  If you don’t want it, you won’t.  It’s that simple.  Successful people get up early – (it’s the only way to add more hours to the day) – & take care of their business.  And you can, too.  You may be tired or have trouble adjusting for a day or two, but it is worth it. I read that 90% of executives wake up before 6am on weekdays & 50% of self-made millionaires wake up at least 3 hours before their workday begins – (applicable to however you define ‘workday’ – 9 to 5, work-at-home, full-time parent included).

I have found it helpful to use a little positive self-talk when I wake up & have the option to stay in bed, hit snooze, or get going…I say this to myself every morning:

“I’m up, I’m up, I’m up! My goals are important to me”.  And my feet hit the floor.

So before saying you don’t have time, make the commitment & gift yourself the time to be productive by getting up a little early. 

Get Outside!

I was shocked & saddened to read an article recently on the EPA’s website citing research stating that the average adult spends 90% of their time indoors. Do the math: that’s 21 hours, 36 minutes indoors and just 2 hours, 24 minutes outdoors.  If that.  No wonder we’re earning ourselves the label of the “indoor generation”.

Why does it matter? 1. If you’re outdoors, you’re more than likely somewhat active & not in front of a screen. 2. That same EPA article states there can be a serious risk from the cumulative effects of indoor air pollution, and that “people who may be exposed to indoor air pollutants for the longest periods of time are often those most susceptible to the effects of indoor air pollution. Such groups include the young, the elderly and the chronically ill, especially those suffering from respiratory or cardiovascular disease.”

So here’s the challenge: open the stopwatch on your phone- hit start each time you step outside and stop when you come back in.  See how many outdoor minutes you can  accumulate each day.  Bonus points if you’re active while outside!

Strength training reduces all causes of death

An article out this week on Forbes.com references RunRepeat.com ‘s “78 Science Backed Benefits of Weightlifting for Seniors” .  To summarize, gains included:

  • Fighting sarcopenia (age-related muscle loss)
  • Increasing muscle mass and fat burning
  • Supported functional independence
  • Better quality of life
  • Improved bone health and osteoarthritis
  • Improved cardiovascular health
  • Improved mental health
  • Better cognitive function
  • Decreased mortality risk
  • Fighting type 2 diabetes
  • Improved sleep
  • Greater mitochondrial health
  • Improved recovery from hip fractures

Read the articles linked above, get the all-clear from your doc and work with a trainer to improve your physical and cognitive function and overall quality of life!