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Plank Form

I always tell people to KEEP MOVING but one of the best exercises you can do involves no movement at all. I’m talking about planking. Planking may seem like a fad when world leaders are doing it (remember Canada’s Prime Minster Trudeau planking on a desk?) and the world record for longest plank is over 9.5 hours. But the research on the benefits of planking is so significant that the US army swapped out sit ups for planks this year!

Benefits of Plank

What they found is young recruits flinging themselves up and down to crank out as many sits ups as possible were injuring their backs, using other muscles besides their abdominals, and basically by-passing the ab muscles. (I should note: sit ups don’t have to be a bad exercise when performed with proper form, but at superspeed it’s hard to do them properly.)

In plank, no other muscle is going to pick up the slack. Your abs are going to do the work, or they are not. According to research, planks activate more ab muscles and engage them more intensely than sit ups. So, you build strength, definition, and endurance. […]

Plank Form2022-05-21T23:04:36-04:00

Do You Really Need to Exercise?

Please don’t get me wrong. This is not an article about how you shouldn’t exercise.

It has an important role in our health and wellness, but exercise is not the only way to move and stay healthy. What’s really key is physical activity.

All exercise is physical activity but not all physical activity is exercise. Exercise is the traditional, scheduled, planned, intentional movement you think of when you consider running, weight lifting, and of course your favorite Pilates class (join me through Glastonbury Parks Rec Tuesdays and Thursdays at 8:30 to get your virtual fill of that). Physical activity is any movement that activates the muscles and expends energy. That’s pretty much every movement.

Many large, multi year studies show that the more physically active someone is the less likely they are to die of all causes, including cancer and diabetes. In addition the more physical activity we are the happier we are and the less likely we are to develop Alzheimer’s. And it’s a sliding scale. Add a little bit of physical activity and you’ll live longer and grow happier. Adding more only increases the benefit. That’s where exercise can […]

Do You Really Need to Exercise?2022-05-03T17:01:20-04:00

Exercise After COVID

Note: this post was written April 2022 (info is changing quickly in COVID).

According to a health data scientist at the Indiana University School of Medicine, struggling to return to exercise is one of the biggest complaints of individuals with long covid along with brain fog and fatigue.

Exercising When Sick

As a general rule any time we exercise we need to listen to our body. This is even more true as you return to exercise after a bout of COVID. It’s important to listen to your body because no rule is steadfast or one size fits all. I have friends that, prior to COVID, swore that when they were sick exercise helped them get over illness. I’ve never found that to be true in my body. When I’m sick I need rest or I get worse—even for a minor head cold. So you need to know your body and what you need.

COVID aside, the general rule for exercising when sick has been if you feel illness in your head region, do what you can do. If you feel it in your chest take a break from exercise. Again, […]

Exercise After COVID2022-04-19T01:04:09-04:00

Mindful Eating Tips

Every February (the shortest month of the year) we run a Mindful Eating Challenge. We already made it through this year (phew)! The purpose is to pick any food related goal/challenge that you feel would benefit you. I always try to give up processed sugar. Others try to incorporate more vegetables or reduce alcohol. Some people try to reduce snacking or only have dessert twice a week. The options are broad. But they are all linked to mindfulness.

What does mindful eating mean?

Trying to eat mindfully simply means that we try to notice anything we can about the food we eat. Maybe that involves being present during the act of eating. Or maybe it involves noticing our process with food—how we plan our meals or how often we think about food during the day. But mindfulness isn’t only about being present and noticing. It’s about accepting and not judging what we notice. Sometimes that can be the tough part. We can be so discouraging to ourselves when we feel we failed. When practicing mindfulness the fact that you even noticed shows you didn’t feel.

Mindfulness is the first step in figuring out […]

Mindful Eating Tips2022-04-01T21:43:03-04:00

Spring Movement

Habits can be hard to form. Falling out of habits can be pretty easy. The many changes from COVID may have pulled you out of your normal routine two years ago and perhaps you haven’t figured out a new schedule or format you enjoy. The seasons can also unravel the best laid plans. A cold and icy winter might keep you from exercising. But the seasons can also be a time to reboot, especially as the sun pokes out more in spring and the weather gets warmer.

If you’re ready and raring to get into a new fitness routine this spring, here are some tips that can help:

Schedule

Actually put exercise on your calendar. Prioritize it and make sure you have time for it. Include a Monday workout because it sets you up for success for the whole week. If you skip Monday, you might convince yourself it’s okay to skip Tuesday and then the next day. So start your week with a workout.

Think of it like a doctor’s appointment. You’d never put that on your calendar and then blow it off. It’s a needed appointment for your health.

Outside

Spring Movement2022-03-28T23:01:19-04:00
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