Body Maintenance

Video.Wk#9 – DAYS 1 & 5

Here is week #9 – DAYS 1 & 5.

My nephew Peter is demonstrating.

The Modified Push Up is the the same as the Level 2 Incline Push Up minus the incline.

INSTRUCTIONS:  Start by lying face down (prone) on the floor.  Position the palm of the hands (fingers pointing forward) directly under the crease of the underarm, next to the chest. Elbows will point up towards the ceiling, causing the forearms and upper arms to pinch tightly to the upper body.

With the imaginary plank still affixed to the back, originating from the back of the knees to the back of the head, extend (straighten) the arms.  Careful NOT to lock out (hyperextend) the elbow at the top of the movement.  With control, return the body to the start position and repeat.  By now your technique should be spot on with the amount of practice you’ve had up to this point.  No pigeons in the house.

Better to do fewer repetitions with excellent form than to do many poorly.  Building on a solid foundation is the key.

DAYS 1 & 5 (week #9)

1. 50 High Knees (pumping arms, forearms parallel to ground or hold chest)

2. 12 Modified Push Up (Level 3) = from knees with hands on floor.

3. Repeat circuit 4 times to equal 4 Rounds.

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DAYS 2, 4 & 6 = [50 High Knees + 20 Bend Down & Reach Up with Toe Raise] x 4.

DAYS 3 & 7 = [50 High Knees + 14 Half Squat] x 4.

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STRETCH YOUR BODY

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I swim in a 20 metre pool (25 metres is standard).  I listen to my body, so depending on how I’m feeling, I do six to eight lengths for each stroke; reviewing technique and refining. There is SO much to think about, let alone the breathing!  Here is a training tip that I apply to just about everything.  Let me know if it makes sense to you.

This is a metaphor:
First, imagine a clock with a second hand.  Each sixty seconds represents one repetition (of whatever: push up, squat, front crawl…).  Each second within the minute represents a refinement.  Quite impossible to think of everything all at once.  But you can train your mind to be active and refine a different part of your mechanics each second.  And when you get really good that’s when the nano corrections come into play.  Can’t get bored when you’re interested in what your doing.  You can well imagine I’ve got something to say on that topic too!

Thanks for all your positive comments!  Let me know how your 4 Minute Mornings are coming along.

Video.Wk#8 – DAYS 1 & 5

Here is week #8 – DAYS 1 & 5.

My nephew Peter is demonstrating the Half Squat.

The Half Squat is the same as the Chair Squat minus the chair.  Notice how Peter maintains a static spine throughout.  The joints that are involved: Hips, Knees, Ankles and Shoulders.

For those not quite ready to leave the chair behind, continue to use the chair but place less of your body weight onto the chair each time, eventually hovering over the chair instead of touching it at all.

INSTRUCTIONS:  Point your toes and knees forward, keep your legs parallel to each other.  Your torso remains static.  The only movement occurs at the hips, knees and ankle joints, as well as the shoulder joints as the arms raise forward to support balance.  You will notice that as your knees bend forward and your hips shift backwards, your torso naturally tips forward; hinging from the hip joints NOT rounding from your spine.  It is a very simple and clean movement.  Spend two days this week doing this progression to establish a solid foundation for this movement as we will be adding on. Focus on precision of movement as opposed to completion.
For the rest of the week be aware each and every time you sit in a chair and get up.  See if you can hover for one second before you make contact with the chair.  Allow your muscles to support you. When you get up, shift your weight slightly so that you are hovering again for one second before you get up.  Notice how your legs take on the workload as opposed to feeling it in your lower back.

DAYS 1 & 5 (Week #8)

1. 50 High Knees (pumping arms or forearms parallel to the ground or holding chest)

2. 14 Half Squat

3. Repeat circuit 4 times to equal 4 Rounds.

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DAYS 2, 4 & 6 = [50 High Knees + 20 Bend Down & Reach Up with Toe Raise] x 4.

DAYS 3 & 7 = [50 High Knees + 10 Incline Push Up (Level 2) Lower surface] x 4.

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STRETCH YOUR BODY.

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Have fun with this one.  We’re really moving along now.  We’re more than half way to the big finale.  Leave me a comment on your progress.  Let me know how you are fitting your 4 Minute Mornings into your life.

Give Me the Tough Stuff
Bechstein Firmenschriftzug

“Oh yeah, I can do a Push Up, that’s easy. Why should I bother with these progressions?”

A little digression here but I promise to come full circle.

I started taking piano lessons about two years ago, shortly after our kids started.  I began for two reasons.  First, because I have always admired the instrument and wanted to develop some kind of proficiency.  But it was for the second reason, which was a bit more like a prodding.  I was watching our kids take these lessons and in the way youth tend to operate, they didn’t really appreciate the opportunity of lessons.  I heard myself telling them how lucky they were to have these lessons and that if only I had a chance to take lessons…

So I set aside a weekly lesson for myself.  It was great to start something from scratch.  As someone who naturally enjoys teaching others, I have always found it helpful to be a student.  A teacher who masters their craft can often forget what it feels like to be a novice; over the years I have purposefully taken the role of student (learning soccer, piano, swimming and now writing).  It’s a good exercise in humility for the ego and wonderful to experience the physical sensation of neurons and synapses firing, which literally give us an electrical charge.

What I discovered about myself along the way was profound; a kind of therapy on the piano bench – ok, a bit of an exaggeration, but it sure was thought provoking.  I have this quirk whereby I like to create a parallel between things.  I think it comes from years of trying to teach clients how to understand the complexity of physical movement in simpler terms.

While learning piano I was eager to excel.  I was taught in a methodical way and I practiced regularly; which was a bonus because it made the kids practice more too. However, I found myself memorizing my pieces.  Perhaps the Conservatory is partially to blame…they offer additional points in the exam for memorization.   But the thrill of actually playing music came with memorization and it gave me confidence not having to rely on the sheet music.  The problem with this is that I became dependent on memorization because I didn’t trust myself to read the notes anymore.  I absorbed the rhythm and notes and pocketed them into my memory and played quickly, dare I forget what came next.
How could I have done that?  I already knew that with physical exercise you have to start with a solid foundation- seems as though it didn’t translate to the piano.  It worked wonderfully for a while.  I completed my Grade One exam: Honors with Distinction.  The exam wasn’t pretty, my hands were shaking like a leaf and I kept wondering why I was putting myself through this stress?  (As per FEAR? that was a biggie).

Any classically trained musician will tell you that playing from memory isn’t ideal.  It’s fine for performance but not when you’re starting out.  One has to learn to read the notes.  I have discovered that I am no exception.  Aren’t we all like that a little bit?  Wanting to skip the Wall Press to get to the juicy Push Up to feel all knowing and masterful?
As a result of this faulty approach, after a period without practice, it’s like starting all over. I labor over which note is which, though it does come back faster than learning for the first time.  So I promise myself to play slower and read my music.  I know it will pay off.  I have to ease off the instant gratification of playing with zest and speed, and learn to make real music.

This brings me back to the first line of this post.  When we practice physical exercise it’s just as important to start at the very beginning.  Just because it’s your body and it’s been following us since birth, it doesn’t necessarily mean that we know how to use it.  We need to stop pushing ourselves around and bullying our body to do what we want.  At a cellular level the body is very forgiving.  Let’s show ourselves a little more compassion.  A little bit everyday is the way to go.  Just ask Great Aunt Lea.

One last thing…regarding piano practice.  I try to practice daily (it doesn’t always happen), but even if it is for only one minute, because the cumulative effect from revisiting the notes daily makes more of a difference than not practicing anything until I have an hour to devote.  Can you see the parallel with the 4 Minute Mornings? Anyone? Bueller?

 

Week #7 – DAYS 1 & 5

 

Here is week #7 – DAYS 1 & 5.

My nephew Peter is demonstrating.

This is the next progression for the Push Up series (Level 2).  Remember that the level of intensity increases as the incline decreases.  Notice that Peter is doing the Push Up from his knees to create a shorter lever/ pivot point and that his hands are on a bench, which is closer to the ground.  His chest lines up with hands as before in Level 1 and the Wall Press.  Find a low bench, use a stair, coffee table, bed frame or other.  Just be sure to find a sturdy surface to work from.  Plan it out the night before so that you’re not scrambling in the morning.

DAYS 1 & 5 (week #7)

1. 50 High Knees (pumping arms or forearms parallel to the ground or holding chest)

2. 14 Incline PUSH UP (Level 2 = hands on a low bench, stair, coffee table, bed frame)

3. Repeat circuit 4 times to equal 4 Rounds.

INSTRUCTIONS:  First, you may want to place a mat or folded towel under your knees. Whatever you use, be sure that it doesn’t slide around while you do this exercise; for safety to your joints and to maintain mechanical integrity.

Hinging from your knees, notice how the legs, hips, torso and head are static.  The only movement comes from the wrist, elbow and shoulder joints.  If you are unable to maintain this rigid form, then go back to Level 1 or the Wall Press.  The difference with Level 2 Incline Push Up and Level 1, is that you are now hinging from the knees and that your incline is getting closer to the ground.

MOST COMMON ERROR: Poking the head forward like a pigeon or collapsing at the lower back.  Imagine a plank of wood fixed to your back, originating from the back of the knees all the way to the back of the head.  Hinge forward as a solid unit.  I would rather see you do a quarter or half push up as a solid unit than bending the elbows all the way with poor technique.  Eventually, attempting to tap the chest to the bench NOT the nose.  If you aim with your nose you will likely poke the head forward like the pigeon.  Think of gently retracting your navel in the direction of your spine, just enough to gently engage your abdominals to support the natural curvature of the spine.  You are NOT trying to flatten your back against this imaginary plank of wood.  Take a good look at Peter’s back and you will notice the natural curves of the spine.

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DAYS 2, 4 & 6 = [50 High Knees + 20 Bend Down & Reach Up with Toe Raise] x 4.

DAYS 3 & 7 = [50 High Knees + 10 Chair Squat] x 4.

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STRETCH YOUR BODY.

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It is not uncommon to want to skip ahead to get to the “juicier” exercises.  Have patience. The rewards are in the journey.  At anytime you can repeat the same week until you feel ready to move on to the next progression.  Not everyone will be ready to progress at the same rate.  Do not feel defeated should it take longer to move on to the next week.

Self-discipline is born from Consistency.

Fear? NOT

Fear is generally what holds us back from trying. The fear of embarrassment, fear of losing, fear of getting hurt (physically or emotionally), fear of failing…and so on.

You’re probably well acquainted with the Vancouver based, globally popular brand that ‘creates components for people to live a long, healthy and fun life’?  That same company came up with a manifesto that can be found on most of their reusable/ recyclable shopping bags.  For years I’ve read their manifesto and in particular the line that reads “do one thing a day that scares you”.  But for the last nine years I really haven’t done much beyond thinking about it, except having two home births, does that count?

What do they really mean by “do one thing a day that scares you”, anyway?  It finally dawned on me – what the fear was that I could generate each day. It only became clear to me when I started focusing on myself again.

A few years ago a friend invited me to join a weekly women’s soccer group (mostly for mom’s).  I was nervous to go, since the last time I had played soccer was in sixth grade (I was only put on the team because I was a sprinter) and was never instructed on how to play the game properly.  So I took a deep breath and swallowed my fear and showed up.  For that hour and a half, I forgot I was a mom and wife.  It was just me, running, kicking, missing shots, getting winded and having the best time!  The reward of that experience dimmed the ogre of fear a little that day.  And each time I want to try something new, where the ogre of fear surfaces for air, and the worry of embarrassment and failure lurk, the rewards from trying give me courage.

I used to wonder how I could find something to do each day that scared me – wouldn’t I run out of things?  Apparently I haven’t.  Each day brings with it an entirely new arrangement of possibilities.  Isn’t that great?  From something as inconsequential as overcoming a moment of shyness to attempting to swim the butterfly stroke in front of a deck-full of onlookers, pushing myself through another grueling Tabata of Burpees or starting a blog!

Now I look for challenges.  It’s like I’ve created a ‘sub-category’ of scare challenges.

It’s as though through the simplicity of attempting to meet a challenge comes the training to deal with fear.

Fear: I can take you on.

 

Video.Week #6 – DAYS 1&5

Here is Week #6.  The first progression for the Squat.

My nephew Peter is demonstrating.

The Chair Squat is a completely functional exercise.  You do it everyday.

INSTRUCTIONS:  Point your toes and knees forward, keep your legs parallel to each other.  Your torso remains static.  The only movement occurs at the hip, knee and ankle joints.  You will notice that as your knees bend forward and your hips shift backwards, your torso naturally tips forward; hinging from the hip joints NOT rounding from your spine.  It is a very simple and clean movement.  Spend two days this week doing this progression to establish a solid foundation for this movement as we will be adding on. Focus on precision of movement as opposed to completion.
For the rest of the week be aware each and every time you sit in a chair and get up.  Do you collapse into the chair, or do you use your muscles to support you? When you get up, do you twist sideways to help yourself gain momentum?  Think about how you move.

DAYS 1 & 5 (week #6)

1. 50 High Knees (pumping arms or forearms parallel to ground or hold chest)

2. 10 Chair Squat

3. Repeat circuit 4 times to equal 4 Rounds.

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DAYS 2, 4 & 6 = [50 High Knees + 20 Bend Down & Reach Up with Toe Raise] x 4.

DAYS 3 & 7 = [50 High Knees + 10 Incline Push Up] x 4.

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STRETCH YOUR BODY

Be sure to do a standing quadricep stretch and calf stretch as well as the other stretches mentioned in the previous weeks.  Throughout your day you can do a stretch here and there; while waiting for your computer to turn on, pumping gas etc.

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If you’ve been following these progressions since Week #1, by now you should be feeling well versed in these exercises and a nice little daily body maintenance habit is forming.

Reminder:  These weekly progressions are just an outline.

At anytime you can repeat the same week until you feel ready to move on to the next progression.  Not everyone will be ready to progress at the same rate and you should not feel defeated if if takes you longer to move on to the next week.  Go at your own pace and be consistent.  This is your experiment.

video.Wk#5 – DAYS 1 & 5

Julia left this comment a while ago and I wanted to share it with you because it perfectly illustrates the power of being consistent in small increments.

“I love the blog. I’m so interested in it – and I’m going to try your workouts. I remember when I was a kid – my friend’s dad who was really in shape but worked at a desk all day long as an insurance broker – used to wake up and do his 10 minutes of army calisthenics – pushups, sit-ups, jumping jacks anything he could do in his small bedroom… and it worked great for him.”

There is no secret or gimmick to any of this.  It’s all within our power to be strong and fit, as nature intended.  It is digging up the self-discipline to be consistent with a daily maintenance program, which is the real challenge.  And anyone can do that.  Like anything, it just takes practice.

We know that waiting around for the perfect schedule to fit in an hour workout just isn’t working.

Here is Week #5 – DAYS 1 & 5.

My nephew Peter is demonstrating.

This is the next progression for the Push Up series.

I introduced the Wall Press last week.  From now on the Push Ups will be referred by level. The level of intensity increases as the incline decreases; in other words, the more parallel your torso comes to the ground the more difficult the exercise becomes.  As well, much later, the push up can become even more intensified by gradually raising the feet onto a surface higher off the ground creating a decline.

DAYS 1 & 5 (week #5)

1. 50 High Knees (pumping arms or forearms parallel to ground or holding chest)

2. 10 Incline Push Up (Level 1 = hands on back of couch or counter top height)

3.  Repeat circuit 4 times to equal 4 rounds.

The technique is exactly the same as in the Wall Press.  Hinging from the ankles, notice how the legs, hips, torso and head are static.  The only movement comes from the wrist, elbow, shoulder and ankle joints.  If you are unable to maintain this rigid form, then go back to the Wall Press or find a higher incline than the couch or counter.  The only difference with Level 1 Incline Push Up and the Wall Press, is that your incline is getting closer to the ground.  Be sure to find a sturdy surface to work from.  Plan it out the night before so that you’re not scrambling in the morning.

DAYS 2, 4 & 6 = [50 High Knees + 20 Bend Down & Reach Up with Toe Raise] x 4.

DAYS 3 & 7 = [50 High Knees + 12 Wall Press] x 4.

Stretch your chest and triceps as in last weeks description.

If you are not already doing so, be sure to stretch out your lower back by lying on the floor and hugging both knees to the chest.  Try to round your lower back into the floor, curling your tail-bone towards the top of your head.

Also be sure to do a standing quadricep stretch and calf stretch.

I’ll work on putting together a little video of these stretches.

These weekly progressions are just an outline.
At anytime you can repeat the same week until you feel ready to move on to the next progression.  Not everyone will be ready to progress at the same rate and you should not feel defeated if if takes you longer to move on to the next week.  Go at your own pace and be consistent.

Self-discipline is born from Consistency.

video.Week#4-DAYS 1,3,5& 7

Here is Week #4 – DAYS 1, 3, 5 & 7

My nephew Peter is demonstrating.

Introducing the WALL PRESS, which is the first progression for the Push Up.  In this upright position the exercise is the least weight bearing on joints and muscles, which allows us to focus on form in preparation for the next progression.

INSTRUCTIONS

Standing arm distance from the wall.  Keep body in a straight line, from the top of head to feet.  Hinge forward from the ankles.

Begin with arms parallel to the floor (between chest and shoulder height).  Finger tips will be touching the wall.  Tip forward from the ankles (NOT the waist).  First the wrist will flex as the palms of the hands become flat on the wall (fingers pointing upward), elbows will flex and point downward to the floor.  As the body nears the wall, the hands will now be in front of the shoulders.  Reverse the movement to return to starting position. Repeat.

DAYS 1, 3, 5 & 7 (week #4)

1.  50 High Knees (pumping arms or forearms parallel to ground or hold chest)

2.  12 WALL PRESS

3.  Repeat circuit 4 times to equal 4 Rounds.

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DAYS 2, 4 & 6 (week #4)
1.  50 High Knees (pumping arms or forearms parallel to ground or hold chest)

2.  20 Bend Down & Reach Up with Toe Raise

3.  Repeat circuit 4 times to equal 4 Rounds.

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Be sure to alternate workouts each day, to give the arms a chance to recover.

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Stretch Your Body:  With straight arms clasp your hands behind your hips, gently lift the arms away from the hips.  Feel the stretch across the chest and front of the arms. Tricep Stretch: Reach right arm straight up to ceiling.  Bend the elbow so the right hand lowers behind the head towards the upper back.  With the left hand hold the right elbow and gently pull the right elbow towards the head.  Feel the stretch along the back of the right upper arm.  Repeat on the left side.

Week #5 will show the next two progressions.

video/Week#3-DAYS 3 & 6

Here is the video for Week #3 – DAYS 3 & 6.

My nephew Peter is demonstrating.

Introducing slightly bigger hops.  Similar to Day 2, only this time the toe will no longer make contact with the floor.  Make your toe come 1 to 6 inches from the floor.  Even if your toe still touches the floor, at least make it a light touch.  If this is too difficult, then stick with the Ground Toe Taps from Day 2.

Days 3 & 6 (week #3)

1.  50 Step Height Toe Taps/ or half-way up High Knees

2.   20 Bend Down & Reach Ups with Toe Raise

3.   Repeat circuit 4 times to equal 4 rounds total.

Note: If you’re not ready to do 4 rounds of this, then do what feels right.  Make your own modifications.  For example you might try to do the first round as Peter does it, then for the second round you might do the Ground Toe Taps from Day 2 (week#3).  For round 3 you might go back to Marching on the Spot from Day 1 (week#3) and finally for round 4 you might try to do the Step Height Toe Taps from the first round.
For comfort, ladies may want to wear a sports bra for the hopping exercises.
Alternately, just hold on to Thelma and Louise and get it done!
Let me know what your 4 Minute Morning variation looks like.
See  you tomorrow for the last progression, DAY 7: High Knees.


video/Week#3-DAYS 2 & 5

Here is Week #3 – DAYS 2 & 5

My nephew Peter is demonstrating.

Today is the first day of gentle bouncing from one foot to the other.  Already, I can hear some of you saying, “nope – this isn’t for me”.  Which is completely fine; stick with Marching On The Spot until you are ready to give it a try.  For the others, resist the urge to skip ahead.  I know some of you want to get to the tougher exercises, but believe me your body will thank you if you take it one day at a time.  This is an exercise in patience for the Ego too.  We are doing these exercises in bare feet, but, of course wear running shoes if you have a pre-existing condition which requires you to do so during exercise.

Days 2 & 5 (week #3)

  1.   50 Ground Toe Taps

Introducing some small hops.  Alternating hops. Put all your weight onto your left foot.  Right leg bends slightly at the knee, which lifts the right heel off the floor, leaving the right toe lightly touching the floor.  Now hop and switch sides so that all your weight is now on the right leg.  Your left leg should naturally bend slightly causing the left heel to come off the floor, leaving the left toe lightly touching the floor.  Repeat 50 times.

  1.   20 Bend Down & Reach Ups with Toe Raise
  2.   Repeat circuit 4 times to equal 4 rounds total.

NOTE: If doing one round feels challenging enough then stick with one round until you feel comfortable adding the second round and so on.  An example modification would be to do the first round of Ground Toe Taps; the second round Marching on the Spot; third round Ground Toe Taps; fourth round Marching on the Spot.  You decide.  Play around with some variations and see what works best.  Listen to your body.

For comfort, ladies may want to wear a sports bra for the hopping exercises.  Alternately, just hold on to Thelma and Louise and get it done!

Let me know what your 4 Minute Morning variation looks like.
See  you tomorrow for the next progression.