Dear, readers, please excuse the delay. The last few days have been both character building and character realization. Much more on that in posts to come. For now, I want to get back to my promise: A week about you! You wanted specific tips? Here is a quick look into my workout routine and how to SPR™ your way to the results you want. This may excite you: Eat more protein, and extremely low carb diets slow down your metabolism! Just a couple of peeks into today’s post. Happy reading.
As shared last Wednesday, SPR™ stands for Support—Push—Recover ™. Below, there are a couple of ways to build the Support aspect. What follows is a look at my workout routine. Let me see if you can locate the SPR™ in my workout.
· Subtle: Surrounding Environment (Kitchen cabinets, friends, music, home space, affirmations, mentality) *Also included is what you eat
· Stretch: Yoga, Lemba movement therapy, full body stretching (neck, shoulders, arms, back, quads, hamstrings, calves, feet)
· Still: Setting intention, pausing, meditation, visualizing a successful workout
(S 1) Subtle
Diet (The Food You Select) – Tips from Fitness Rx for Women Magazine: The Scientific Approach to Health and Fitness.
· The article “High-Protein Diets Reduce Stress of Intense Training” cited a study featured in the Medicine Science Sports Exercise Journal (43: 598-607. 2011) done by the University of Birmingham (UK). It shared consuming extra protein (3 grams per kilogram of body weight per day) decreased both emotional and psychological stress associated with intense workouts or training periods. This was comparative to normal diets.
· Ok, let’s face it—we all are not doing intense training and, thus, there is some limitation the application of this study. Yet, what I think still can extend to us regular Joe and Jane Schmos is that while getting back into a workout routine or sustaining a high impact workout routine, we must eat more protein than what was typical in pervious diets.
· Well, then one might go further and say that this is confirmation for a painfully low carb diet. Not quite. A study by the University of Oklahoma in Nutrition (27: 659-665, 2011) finds that extremely low-carbohydrate diets are effective for promoting weight loss for three – six months, but their long-term effect remains questionable. Researchers found mice on extremely low carbs diets developing resistance to growth hormone in the liver. This has important effects for fat, carbohydrate and protein metabolism in adults. Athletes, according to the article, need a robust growth hormone to metabolism to increase muscle mass and minimize body fat. (Article: Extremely Low Carbohydrate Diets Interfere with Growth Hormone Metabolism)
· Moral of the story: Balance is needed. Whether you have been pumping iron or just getting back onto the elliptical, you will need to eat more protein than what was previous in your normal diet. Further, only do spurts of low carb dieting not longer than 3-6 months.
· On my 8/12/11 post, I share the astounding effects of how a choose-to versus a have-to attitude could powerful deplete or replenish. It asked to question which activities were positive power producing versus negative (depleting) power producing. Our mentality heading into uncharted territory or a new workout plan can either give us the much needed boost to charge forward or shoot us in the foot before the whistle blows. Let’s get our mentality in shape before we begin!
· The article “Is There an Elephant in the Room” in Philly Fit Magazine shares that we must get the elephant out of the room to begin an effective and healthy change toward wellness. Author Julie Fuimano speaks on avoidance and denial—how we dance around issues because we are either too busy, don’t think that it’s serious or don’t know how to handle it. (I personally think it is more of the latter.)
· What I enjoyed about this article was that the author understood issues under wellness as related to tempers, relationships with your kids, defensiveness, body image, physical health and the list goes on.
· Solution: Jule Fuimano suggests the first approach is to start becoming aware of how you feel; in what situations do things feel uncomfortable or you feel like you have no space. Look for areas in your life, she suggests, where you feel you are not free to do, think or be who you want to be.
· It is almost as if she read my blog post because the next line quotes: “As an adult—a mature adult—you are free to choose. And if you are not [feeling] free to choose, chances are there’s an elephant in the room.”
· Our brain is master at hiding things from us for one reasons or another. We must not be timid in our search for what’s ailing us, for what we rather relegate to the deepest corners of our mind. Start with how you are feeling. This place is golden and guide.
Shayna SheNess Israel’s Personal Upper Body Quick Morning Workout
In this personal workout regimen, my reference is the gym. As we go on, I’ll have home alternatives. Here’s what I do to get a lean collarbone, strong back and core, sexy clavicle and high definition shoulders and arms. Let me see if you can locate the SPR™ in my routine:
1. Stretch: Downward facing dog asana (yoga position) and targeted stretches for quads, calves, feet and hamstrings (yoga and dance based). Hold each stretch 12 – 15 seconds and breathe steadily. Sometimes, I will push and hold a stretch position for 15 – 20 seconds.
2. Baseline: Running 3 – 5 miles for 25 minutes – 45 minutes (Treadmill)
3. Stretch: Downward facing dog asana (yoga position) and targeted arm stretches (yoga and dance based). Hold each stretch 12 – 15 seconds and breathe steadily. Sometimes, I will push and hold a stretch position for 15 – 20 seconds.
4. Lateral Raises Weight Machine (Shoulders, Deltoids): Two – three sets of 15 – 30 reps and 30 seconds – 1 minute resting (I do targeted arm stretches while in rest position). I use 30lbs weights because, although I can lift more, my goal is to look lean and not bulky.
5. Pec Deck Weight Machine (Chest, Pectoralis Major): Three – four sets of 15 – 30 reps and 30 seconds – 1 minute resting (I do targeted chest stretches while in rest position). I use 30lbs weights.
6. Chest Press Weight Machine (Chest, Pectoralis Major): Two – three sets of 15 – 30 reps and 30 seconds – 1 minute resting (I do targeted arm stretches while in rest position). I use 30lbs weights
7. Tricep Weight Machines: Three – four sets of 15 – 30 reps and 30 seconds – 1 minute resting (I do targeted arm stretches while in rest position)
8. Back Lifts Free Weight 25lbs: Two – three sets of 15 – 30 reps and 30 seconds – 1 minute resting (I stretch by touching my toes while in rest position). I use a single 25lbs weight
9. 60 Second Hold (Abs Option 1): I do the 60 second hold pictured above (60 seconds with front abs facing the ground, 30 seconds with each side ab facing the ground).
10. Bicycle Crunches (Abs Option 2): Bicycle crunches (100x) where one alternates crunches in an isolated fashion moving side to side touching elbows to knees. When I get to 100, I push myself to do 5 or 10 more.
11. Stretch: Downward facing dog asana (yoga position) and targeted arm stretches (yoga and dance based). Hold each stretch 12 – 15 seconds and breathe steadily. Sometimes, I will push and hold a stretch position for 15 – 20 seconds.
This Wellness blog is to share the author's trials and triumphs in becoming more present and centering her daily routines around health practices that build from the inside out.
It is her hope to spark dialogue and resource sharing as well as encouragement for those newly embarking on their journey toward healing all over.
(This is a personal blog with resources for educational purposes only.)