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.

 

Eating at Airports and Healthier Chow for Commuters

plane

I have been spending way too much time passing through airports this summer. I love to travel, but the food options along the way, let alone the lack of hospitality, leave much to be desired.

I’d like to think that I’m that girl that packs a healthy lunch from home for the plane, but I’m not.

The Commuter Chow Dilemma

In my humble opinion, airport food options haven’t gotten any healthier, tastier or better. When it comes to eating on the go, this whole “food revolution” might just be a farce.  It’s just pretty packaging and pricey promotion. Shake Shack – the new modern roadside burger – is simply a replacement for the old McDonalds brand. Exotic veggie chips-  just another processed fattening mindless bag of nothingness –  a big fat “0” of nutrients.

The shelves and signage look prettier – with better eye-popping packaging to lure you in with sugar-dense, dried-fruit (kettle-cooked??) candy replacements –

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Fattening Nuts – Weighing the Options

These pumpkin seeds and “healthy nuts” should come with a high calorie – extremely fattening warning. 1 cup of seeds = 747 calories.

terra chips 2terra chips

Wait! Terra chips seem to be “high fiber”. 12 grams per serving.

smoking

Photo from the bathroom plane – an ashtray in the door?  – smoking was banned in 1988 – wait, but this means my plane is over 25 years old.

I’d love to hear from nutritionists on what the healthiest food options are for airport travel. Do we have to pack our own snacks?

Mount Climbers, Transhumanism and Being Bored to Genius

transhumanismNever one to get too comfortable with my routine, I’ve added mountain climbers (fat burning, toning and strength-training all-in-one) to my daily workout, which now includes – 60+ minutes of interval cardio with strong sprints, 100 bicycle sit ups, 30 push ups, 50 squats, 50 forward and 50 backward lunges, 25 side lunges and 30 mountain climbers. I am aiming for 100 of each daily.

Podcast Picks

Tim Ferriss and Srivanas Rao of The Unmistakable Creative both had interviews with artificial intelligence experts this week.  You can listen to a fascinating interview about the future of technology and the human race with Zoltan Istvan, the transhumanist running for U.S. president here.

What exactly is a “Transhumanist?”Transhumanism_h+_2.svg

Transhumanism (abbreviated as H+ or h+) is an international cultural and intellectual movement with an eventual goal of fundamentally transforming the human condition by developing and making widely available technologies to greatly enhance human intellectual, physical, and psychological capacities. Think bionic eyes and robotic hearts. Note: I am not a member of this tribe, I just find their stories of the future very intriguing.

One of my favorite Zoltan (his name even sounds transhuman) quotes from the interview –

“I do not let emotions be part of my decision making

process because it leads to dangerous things.”

Zoltan warns of the dangers of “going with your gut” when making big decisions. He claims that one should really consider the long term effect each decision may have. Emotions shouldn’t dictate every decision because they may lead to irrational choices – and you know what happens then.

I must remind myself that today I am a result of the decisions I made yesterday. Deciding to workout each day a year ago, has made me a healthier and happier person today.

The takeaway: Decisions are what get you where you want to go. Everything you are today is a direct result of a decision you made at one point in time.

Some should be made through the prism of reason.

In the meantime, back on the treadmill, I can make bigger decisions because I have Fitbit technology to track my workout habits and success.  Habits + technology help free up the brain. Not having to think about tracking my movements or what to eat for breakfast, leaves more brainpower for the bigger, creative ideas. Read more about the science behind being bored to genius.

Fitbit Charge HR Wireless Activity Wristband, Black, Large

fitbit

Fitbit Flex Wireless Activity + Sleep Wristband, Black

As you think, so shall you become. – Bruce Lee