1% Better Each Day

sitting-down-all-day-at-work-is-killing-us-why-you-should-use-a-sit-to-stand-desk-tableRight now you are probably sitting down reading this blog post. How long have you been sitting there? If it has been over 30 minutes since you last moved around, then get ready to get up and begin a healthier new habit.

Today’s guest post includes three easy ways to counteract the frightening and unhealthy side effects that stem from sitting at your desk all day.  Sitting down and slumped over a screen has become an important lifestyle risk factor linked to cancer, heart disease and diabetes and it is estimated that around 9% of premature deaths have been linked to sitting all day.  That’s about five million people a year. Want to learn more about why you need to get up and move? Watch this TedEx original here.

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I asked Alex Guillien, the Head Strength & Conditioning Coach/Instructor at Dakota State University for his best exercises to help us get up and move throughout the day.  Alex aims to inspire and empower others to become the best versions of themselves, beginning with physical training.

Sitting has been dubbed the new smoking,” explains Alex. “I am grateful for the work I do as a Strength & Conditioning Coach because one of the uncommonly thought of benefits is I am on my feet most of the day. Some may see this as a negative but it allows me to have limited time sitting down; which you fill learn has dire consequences.”

Below are a few passages from the Science Daily article titled, Sitting for long periods increases risk of disease and early death, regardless of exercise.

“The amount of time a person sits during the day is associated with a higher risk of heart disease, diabetes, cancer, and death, regardless of regular exercise, according to a review study published today in the Annals of Internal Medicine.” 

More than one half of an average person’s day is spent being sedentary — sitting, watching television, or working at a computer”

“Our study finds that despite the health-enhancing benefits of physical activity, this alone may not be enough to reduce the risk for disease.” (science daily)

So are we all going to die!? Yes, we are. But it doesn’t have to be because of heart disease, diabetes, and cancer. Or at LEAST, we can reduce our risk of these things by limiting our sitting times.

Your New 2 Minute Healthy Habit

Get up every 30 minutes for 2-3 minutes. This will get the blood flowing to the vital organs and reduce those times when you may sit for 2-3 hours at at time. It will also improve creativity as motion will bring blood to the brain. You should be getting up to pee anyway. If not, you’re not drinking enough water.

dudley117Stretching out your Legs & Back

Undo that hunch. Do the Super Couch. stretch.  Click here for a quick 16 second how to video.

2. Wake up the Booty

Sitting too long will cause glute amnesia, aka your butt turns off (going numb). Sounds bad. It is. Nearly 80% of people will have low back pain in their life. It sucks. So get your glutes aka da booty functioning by squeezing them for a set of 30 seconds every time you get up out of your chair. You may look like the weirdo in the office but your butt and back will thank you.

3. Improve Your Posture

Bonus: Grab a EliteFTS Pro Resistance Band  so you can improve your posture by doing pull-aparts. Watch the video here for a band pull apart super series.  Work up to 100 total each day for improved posture, a stronger upper back, and enhanced shoulder health.

I (MJ) also like to add chair squats to the mix –

chair_squat-1

“The sedentary life…is the real sin against the holy spirit.” 
 Friedrich Nietzsche

officeFor additional ways to improve your health and work out routine, visit Alex’s website at  gorillastrength.net.  My favorite videos include his variations on the push up.

Have you adopted any healthy work habits? If you have any tips/advice or additional ways to move through the work day, please share in the comments below.

 

 

 

Pattern Interrupt, Pushing Through and Improving Your Workouts

russian-twist-exercise-illustration

Usually habits are really useful. When we are on “auto pilot”  our brains have become so efficient at doing something we can tune out our conscious minds, which can be helpful sometimes, like when brushing our teeth, but not when working out.

More about the upside of habits in this awesome book:The Power of Habit: Why We Do What We Do in Life and Business

The Problem with Mindless Patterns

Habits and patterns can also be a real problem. We can eat mindlessly and therefore overeat. We can tune out important people and not actively listen. We can exercise without paying attention and not get the most out of our workouts.

Russian Twists

I’m focusing on a bit of mid-course correction while making sure I don’t become weary from unconscious behavioral patterns during my morning exercise routine. The minute boredom sets in, I am reminded to “pattern interrupt”. It keeps things fresh – and improves results. So I do something different – I step up my stride, moving faster; add 20 more squats with calf stretches and try new exercises, like today – the Russian Twist (see illustration above) for toner abs.

Chi Walking and Core Movement

I’ve also been practicing engaging my lower abs throughout the day, especially when walking, jogging, running and sprinting. It has taken my routine to the next level.

When you correct your posture, you will be able to tighten your abdomen while you are walking. Leading your stride from your pelvis or what some call “Chi Walking” teaches us how to redirect the workload of propulsion to our core muscles around the pelvis and lower trunk area.

Pushing Through

When you are working out  every single day, it is easy to find yourself in a state of apathy about the mundane routine. Four things that help me push through –

Focusing on my super hero strength.  Yes, that’s me, in my mind, when working out. Lara Croft. Beautiful and brainy, with a fearless quest criss-crossing the globe, in an amazing attempt to save the world. 

Lara_Croft_film

Break it down into small increments. 200 squats in a row my ass. I do 10 sets of 20 deep squats and jog in-between. Before I know it, I’ve completed 200 squats with a tighter tush.

Goblet_Squat

Feel your body and get to know the slow, soft burn. Get to know what small progress feels like in your muscles. Where there is energy, there is life and growth – Seneca. More philosophy and wisdom here: Letters from a Stoic (Penguin Classics)

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Don’t focus on the time. Cover the clock and speed up the pace, even if it is just a bit quicker.

What are your workout tips? 

Do you have tips to push through to the next level? Something awesome to help make workout routines more fun? I’d love to know what you recommend. Leave a comment below.

 

Smarter, Stronger, Wiser Workouts

girl,headphone,headphones,music,illustration-27065f4052621ed175246266a0ba660e_hI use to spend over three hours on a Sunday afternoon creating a fresh Spotify music playlist for the weeks to come until one day during an experiment I listened to bunch of Tony Robbins videos (the man is pumped) and a very long interview on The Tim Ferriss Show podcast and said to myself – – myself, you should be learning and training, put those two together and take your workout routine to the next level. It worked. I’m hooked. If you haven’t tried it, you should consider your own experiment.

Listening well

So, I began subscribing to all sorts of podcasts on iTunes. I also had to drown out the yakkers at the gym, so I upgraded my headphones, which don’t get wrapped around the elliptical arm when I’m going hard, because they’re bluetooth and they wrap around my neck.

lg-HBS-700-earbudsout-lg

Smartest investment for 2015 right here-
LG Electronics Tone Pro Bluetooth Stereo Headset – Black HBS-750

img-thing Awesome Podcasts I am listening to right now –

The Tim Ferriss Show. He deconstructs world-class performers from all walks of life, giving you tips, books, wisdom and daily habits to help you excel in whatever you are trying to achieve.

Srinivas Rao’s The Unmistakable Creative dives deep into the stories of authentic and creative achievers.

Tara Brach has a weekly talk on Buddhist teachings. Admittedly, I usually go for long meditative walks when I listen to Tara and then repeat her podcast with my husband on Sunday’s for our one hour meditation ritual together.

Another favorite is The School of Greatness with Lewis Howes. He’s a former pro athlete, humble as hell and great at digging into what makes pros great at what they do.

Note: I usually get so inspired from listening to these amazing people while I am biking, hiking, lifting, etc, that I stop to take notes in Evernote on my phone and sometimes go back and listen to the whole interview all over again at home.

I just listened to Phil Libin @PLibin on the Tim Ferriss show and discovered that as much as I love @evernote I need to discover all of  its potential @evernotehelps

And finally, yet another workout and travel upgrade, the travel hoodie by Baubax.

jacket

Built in neck pillow, gloves and hand warming pockets? Hello people, why didn’t we design this? It’s been the most funded fashion item on Kickstarter ever.

If you listen to podcasts and have favorites you want to tell me about, please do in the comments below. I am always open to learning and growing. Thanks for reading and sharing what you have found to work for you.