You Don't Know Squat

You Don't Know Squat
     You don't know squat. And until recently, neither did I. I am here to tell you that I now know squat and am willing to share the secret with you.
     First, a bit of background. I don't -- or didn't -- know squat because I was incorrectly taught. If you are middle-aged, some of this may ring true for you as well. Back in the bad old days, all you needed to teach kids PT was some sort of demonstrated athletic ability, and a few weeks of teacher training. As a result, some of the teachers were more suited to being boot camp instructors than working with impressionable young minds and bodies. I was first taught by a former assistant-games-mistress from England. She was excellent. She showed us exactly how to do each activity and demanded that we do it perfectly. Unfortunately, she did not demonstrate squats. Over the next several years I was taught by a dopey little skinny-minny who was more interested in being everyone's friend than in teaching; a very famous professional football player; and a nationally-ranked competitive gymnast. Then came my nemesis:  an ex-military drill instructor. Oh my word. He taught us to do squats, and was pretty precise about it, too. Back ramrod straight and perpendicular to the ground; weight forward on the toes; bring the rear-end down to touch the heels. That is actually about as bass-ackward as it gets, and yet that is what stuck in my mind all this time, even after I was seriously (and permanently) injured in his class. When I wanted to immediately stop and seek medical attention, he threatened to give me a failing grade and get me expelled for insubordination. To this day (well, to this week) I have hated squats and been unable to do them without severe pain in my knees.
     That is because I have been doing them WRONG! It is possible that you do not have the correct form for this wonderful exercise, either.
     No matter how often I heard it, I could not figure out how to make a squat "work" with my knees NOT projecting past my toes. Maybe there was something wrong with the shape of my knees? Having a good grasp of mathematics and physics, I could tell that if you bent at the hips and knees with the back perpendicular and the backside heading for the heels, the knees HAD TO go out past the toes. And that way madness lies. Or at least pain.
     Leslie Sansone's 2013 DVD "Walk It Off In 30 Days" finally showed me the error of my ways. Here is the secret. First, set up with the correct form. Imagine a trickle of icy water down your back; that will align your spine. Imagine a bright, colourful push-pin tacking your belly button to your spine; that will engage your abs. Stand with your feet shoulder width apart, toes pointed SLIGHTLY outward, and wiggle your toes; that  establishes your balance. Now STICK OUT YOUR BUM and pretend you are going to sit down on a kitchen chair. That's right, stick it right out there. This seems to be the only way to squat with your weight on your heels (not on your toes), and keep your knees from travelling past your toes. It sounds pretty simple, and it works, but nobody ever gave me that little tip before. Now you can really use this excellent exercise to strengthen your entire lower body. Do it slowly. Don't go too deep. Pay attention to your form. Stick out your bum. Do you think you look silly? Just remember the wise words of my late mother:  "If people don't like what they see, they don't have to look!" So true.

Burn and Firm

BURN AND FIRM

    Those are two of the components of exercise. The “burn” refers to the aerobic activity – activity that increases heart rate and respiration – which “burns” calories. The “firm” refers to the anaerobic activity – weight-bearing activity that strengthens muscle and bone – which increases calorie burn by increasing muscle mass. “Burn” and “Firm” are the titles of the two half-hour workouts on Leslie Sansone’s 2013 DVD “Walk It Off In 30 Days”.

     I have tried a lot of video workouts, and I believe this is the best one yet. Here’s why.

     First, Leslie Sansone carefully explains the correct form for each activity. She frequently reminds us as the work progresses, to keep our posture correct. It is all too easy to glance at some toned workout leader on the screen, think we know what she is doing, and then do the moves all WRONG! Leslie does not let this happen. Having participated in many exercise classes over the years, I have been appalled to see folks flapping their body parts in any and every direction, obviously believing they are getting a good workout. I myself have sustained several injuries through not being properly attentive to correct form. I had come to the conclusion that the only way to learn to do an exercise properly is to hire a trainer, at least for a few sessions. Now I have changed my opinion. The activities on this DVD are so thoroughly explained and demonstrated that I am sure anybody could do them correctly. Buy or borrow the DVD. Watch it all the way through at least once before trying any moves. Then play it again, and join in!

     Second, although certain equipment is shown, it is possible to do the workouts without the equipment and still get benefits, or to substitute equipment. For example, free weights are suggested, but the amount of weight you use is up to you. Two pounds, five pounds and eight pounds are mentioned; you choose. Leslie even suggests that you try the workout a few times with no weights at all, to get used to the moves. I further suggest that, if you don’t want to lay out a lot of cash right up front, you can find suitable weights around the house. For example, a 20-ounce (600 ml) bottle of water weighs 1.6 pounds. This is a good weight to begin with. Just save 2 bottles from the pop machine, fill ’em with tap water, and there ya go! Right now I am using 32-ounce (1 litre) bottles from vitamin water, for a little extra effort. By the time you need more weight than this, you will have decided whether you like the program enough to spend the money on proper weights. Incidentally, you can shop at thrift stores, yard sales or in the classified section for weights, and save some bucks.

     Third, each workout is 30 minutes long. Many folks have trouble finding time to exercise, so they just don’t do it. But anybody can find 30 minutes somewhere in his or her day. Bonus:  if you can find 60 minutes, you can do both workouts! The DVD includes an introduction that explains the benefits you can get in just 30 minutes a day, for 30 days. It also includes a suggested schedule. Each workout includes a warm up, a cool down and a stretch phase, so you really are finished in just half an hour.

     Luckily I found this excellent DVD on sale at Best Buy for less than ten bucks. You know you can hardly get a restaurant meal for that! And the restaurant meal will go right to your hips, while this exercise program will have the opposite effect. You can learn more at www.walkathome.com.

     Get up and get moving! If you don’t start exercising today, you’ll just be one day older (and one pound heavier!) when you do.

Do You Deserve It?

Do You Deserve It?

     Bad stuff sometimes happens to good people. We all know that. We did not deserve to lose our job – the employer went bankrupt. We did not deserve cancer – but we got it anyway. We did not deserve a broken heart – but our partner is just as gone. Some of us are able to look at the disasters in our lives and say, like Scarlett O’Hara, “Tomorrow is another day.” We pick ourselves up, dust ourselves off, and start all over again. But sometimes it seems like bad stuff is just piling up on us, and there is no way to get out from under. That’s when we are likely to turn for comfort to food. Or caffeine. Or nicotine. Or alcohol Or OTC drugs. Or prescription drugs. Or something stronger and more deadly. We definitely do not deserve this!

     There is one thing that we each deserve, however. You deserve a second chance. No matter how messed-up yesterday was, tomorrow is another day. You deserve a second chance, and the only person who can give you that chance is YOU.

     You can put down the spoon, stand up, and start moving your feet. Put on some rockin’ music and dance, or just walk in place. Move your arms – swing ’em, pump ’em, stretch ’em up over your head, wave ’em around. Move your feet faster, lift them higher, and pretty soon you are pumping oxygen into your sad body. If you keep this up long enough and hard enough, you will cause the release of those same brain chemicals that are activated by comfort foods, drugs, etc., and you will be feeling better without damaging your health. Well, look at that! And it is all because you stood up instead of just sitting there moping.

     About that second chance. Look for a walking group in your neighbourhood. Sometimes you can find them in malls or schools. Look for free exercise classes. In Manitoba’s South Interlake, some of us are participating in free exercise classes in Lundar, Lake Francis, Woodlands, Warren and Stonewall. You’d be surprised how much better you feel when you connect with other folks like yourself. There are lots of others like you – you are not the only one feeling down. When we come together, we can lift each other up. We can get moving. We can start to eat better, not living to eat but eating to really live and get the best we can from our bodies and our minds.

     Keep your stick on the ice. We’re all pullin’ for ya!

Think you can’t cook a healthy meal? Think again!

Think you can’t cook a healthy meal? Think again!

     One of the biggest dis-incentives to lifestyle change is the belief that cooking healthy meals is too difficult for you. These few tips can dispel some of the mystery, and show you how easy it can be.

1.    Not all prepared foods are bad.

2.    Use your microwave.

3.    Include a couple of things from the fresh-veggie aisle.

 

     Use frozen foods. This seems to go against the general philosophy of eating fresh and natural, unprocessed stuff, but there are some frozen products out there that can help you get a healthy start in the kitchen. No doubt you have already used a lot of frozen foods, such as chicken wings and other appetizers, and maybe some entrees as well. You are going to pass right by these old favourites in the freezer section – no doubt their heaping helpings of fat, sugar and salt helped you to get into your present poor condition anyway – and look for something different. A real favourite of mine is chicken breast strips – skinless, boneless, and precooked with no breading and no sauce. A handful of these tidbits makes a serving, and takes only about 2 minutes to reheat in the microwave.

     Use packaged foods. Again, these are not the same ones you are probably used to, with their yummy sauces and extra fixin’s. For example, find some reasonably-priced plain taco shells (not a “kit” and probably not a name brand). Whole grain would be best if you are able to tolerate wheat; otherwise you will need to make do with pure cornmeal. These do contain fat; make sure it is not the saturated variety. A taco shell takes 40-60 seconds to heat up in the microwave. Two make a good-sized meal for one.

     Cheese substitutes made from soy are not cheap, but they will spare you the saturated fat found in real cheese; if you can tolerate the extra fat, you will find that the “real thing” is usually cheaper than the vegan type. Soy cheese products come in a variety of flavours, imitating cheddar, mozzarella, havarti, Swiss, and other popular styles. Buying pre-shredded cheese will cost you more; buy a small cheese grater instead and grate your own. 

    Make friends with sweet peppers. The green ones are the usually cheapest, but sometimes you can get a package of red, orange and yellow peppers for a very reasonable price. Sweet peppers are jam-packed with vitamins and fibre, and are a versatile addition to your crisper. 

     These ingredients will give you what you need to make a tasty meal with more nutrients and less cost than a typical take-out version. And here’s how to make it! 

     For one person, take a handful of precooked chicken breast strips out of the freezer, spread them out on a plate, cover with paper towel, and reheat according to package directions – usually about 2 minutes in the microwave. Reserve. Meanwhile, grate about one-quarter to one-half cup of cheese. Heat 2 taco shells in the microwave, according to package directions, which usually would be for about 40-60 seconds. Meanwhile, cut half of a small sweet green pepper into thin strips. Place in a microwave-safe bowl with a tablespoon of water, cover, and cook 1 minute. Drain and pat dry carefully. To assemble, place the pepper strips in the bottom of the taco shells. Cover with the cheese. Top this with the chicken strips. Place the meal on a plate, cover with paper towel, and microwave about 45-60 seconds, until the cheese is melted. For a larger meal, serve with a green salad on the side – you can buy one in a bag.

     Healthy cooking is not that hard. You can use carefully-chosen prepared foods, use your microwave, and choose a few fresh veggies. Now you are on your way to being a healthy cook!

Is Journaling Too Hard For You?

Is journaling too hard for you?

     If you think that keeping a food and exercise journal is too difficult, here are three tips to make the experience not only easy, but enjoyable.

1.       Choose a book and pen that you like

2.       Keep it simple

3.       Write every day

     First, choose a book. I have kept journals in many forms over the years. I started out keeping track of my exercise sessions on the computer. I noted how I felt after exercise, and how I felt in general about my programme. I noted generally what I ate, or planned to eat. For me, the disadvantage of this method was that typically I was only able to sit down at the computer once a day. I arranged to do this right after my exercise session. This was not the best way to keep track of what I ate and how I felt over the course of the day.

     My next journal was a form I created on the computer and printed out page by page. The form had the hours of the day printed right on it, so I just had to fill in my activity or feelings in the right space. I included columns for exercise including reps and weights used, and for calories burned or consumed, as well as for recording my physical and emotional reactions. I used this for several years. I printed out a month’s worth of pages at a time, and mounted them in a soft duo-tang binder that was not too difficult to take with me. Since I was self-employed and working from home at the time, I usually did not have to take my journal very far! When I accepted employment outside the home, however, I found that this format was too big to have with me at all times. And your journal will be most effective if you can jot things down as they occur, not as you remember them at day’s end.

     For Christmas, my son and daughter-in-law gave me a stationery set which included a coil-bound notebook about 6 inches wide by 6 inches long, a more manageable size than my 8.5 x 11 inch format. I found it quite attractive, and the quality of the paper invited the use of my nice, new roller pen. The stationery set also included a box of non-stick memo squares, which a removable-glue stick turned into sticky notes. I could take a few of these with me anywhere, jot things down, and stick them into the notebook later.  This is a format that I continue to the present day – an attractive notebook from about 4 x 6 to 6 x 8 inches, and a set of sticky notes. The notebook can go most places; if I absolutely have no room for it, I can use the notes, remembering to put the date and time on each note. When I had used up the original notebook, I shopped at Value Village and Thrift Store to find a replacement – very cost-effective.

     You could use an app on your phone or computer or some other device. These things are easy for recording but not so much for reviewing, and your journal will not help you much if you do not review it regularly. Another thing you could do is use a free wall calendar and a pad of sticky notes, recording your events on the notes and sticking them on the calendar. You could even make your own sticky notes by purchasing a removable-glue stick and cutting up scrap paper to the size that you wish to use – cost effective and environmentally-friendly to boot.

     What to write in your journal? Don’t obsess over it.  I did not find that there was much to be gained by recording the caloric value of every bite – and every step -- I took. Instead, I kept one part of my journal for a “master list” of foods and portions that I was likely to consume, then I just had to record which foods I ate in my daily entry. Keep it simple. Record what you eat and when, when you exercise and for how long, and how you feel physically and mentally/emotionally during the day. Read over your entries every few days and see if you can determine any patterns. If you are trying to lose weight, write your weight down once a week. Easy-peasy. As you go along, you might find that there are more things you’d like to keep track of. By all means, customize your content to suit yourself.

     Write every day! It is essential to write in your journal every day, as each event occurs. Take your journal with you everywhere, or at least take a pad of sticky notes with you if your journal just won’t fit in. Make several entries over the course of the day. Write down what you had for lunch. If you are falling asleep at your desk by 3 p.m., write that down too. Now see if there is a correlation between what/when you eat, and how you feel in a couple of hours. Keep track of your exercise. If you only have time for a couple of 10-minute walks in a day, write them down as they occur. Next time, make an effort to squeeze in just one more minute in each session. The time spent exercising will add up! Write down how you feel after your walk or workout. Hungry? Tired? Relaxed? Happy? A couple of hours later, check in with your feelings again. See if at 3 p.m. you are more energized after a 20-minute noontime workout or after a couple of coffees and a croissant. Then govern your actions accordingly. 

     Follow these three simple guidelines and you will soon find that you have created a journal that is an invaluable aide on your journey toward better health. Find a format that you enjoy and will use. Keep your entries simple. Write every day, as each event occurs. You are on your way to a healthier you!