A Different Kind of Thanks

This Thursday was the Thanksgiving holiday here in the United States. It is quite possibly my favorite holiday, being completely centered on family, friends, and an amazing meal. Most importantly, the holiday reminds us to appreciate the things we have, when so often in our culture the emphasis is on the things we want.

I love what I do for a living. As a personal trainer, not only do I get to take part in helping people transform themselves and regain their confidence; but I am also consistently reminded about how precious our bodies and abilities are. So whether your Thanksgiving holiday is over, or even if you do not count that among the holidays that you celebrate, be thankful for the ease of movement that you have.

Take the time to say thank you to your body by practicing those movements. Take it through its full ranges of motion. Focus on doing the things that you want to be able to do later in life. Many of my clients are initially motivated by an illness or the results from a medical exam, and are frustrated in the beginning of their new fitness routine due to the difficulty they have with basic movement skills. Months later, as the reprogrammed movement patterns become ingrained; they begin to not only appreciate the confidence they have, but also to appreciate that the practice itself is the key to retaining those abilities.

The primary emphasis of your thankful practice should always be functional movement. The ability to move correctly and without pain will allow you to practice as often as the demands of your schedule allow and your goals require. Incorrect, or dysfunctional, movement increases the risk of injury and leads to a cumulative injury cycle that will be a painful obstacle that you may not be able to overcome.

Pain is your body's way of communicating with you. It is a warning that you are performing the movement incorrectly. A knowledgeable personal trainer, chiropractor, or physical therapist can help you discover and correct whatever movement dysfunction that is causing the pain. If you are doing this for the first time, consult your medical professional before you begin. Start slow enough that you can register any pain (which is very different than fatigue or burn) within a movement.

Finding a Balance: The Other Side

Greetings! Today we continue with the Finding a Balance series; specifically, we will cover cover balance as it pertains to the left and right sides of the body. When you were a child you learned if you were a "righty" or a "lefty". Whether you started by throwing a ball or trying to hit one, the focus and attention you've showered on your "better half" has had a lasting impact on how you move through the world. You've probably done a good amount of things with your dominant hand that you've never even attempted with the other.

I would like to encourage you to end your one-sided relationship.. with your body. Let both halves have some fun. The extra coordination and strength might come in handy. The practice itself will challenge your brain and refine the efficiency of movement and kinesthetic awareness of both sides of your body. It is something you can practice every day, and here is how to do it.

Start by paying attention to the things you do on a consistent basis. Brushing your teeth. Unlocking and opening the door. Carrying a bag on your shoulder. Stepping over a curb. Stirring with a spoon. Twisting a bottle cap. Taking a drink. More likely than not, you will find that you tend to use the same hand or foot every time.

Step two is as simple as step one. Start to use the other side of your body. Begin with the same regularly occurring routines. For prolonged actions such as brushing your teeth or hair, switch back and forth between your dominant and weaker hands. As you alternate from the more-practiced side to the less-used side, notice the subtle differences that your dominant side has adopted to make the movement more fluid and efficient. Do your best to adopt these motor skills with your off-hand.

4 REASONS TO SWITCH SIDES

-benefits the nervous system as well

         as the musculature of the body

-trains the motor cortex of the brain

-improves balance

-increases capability

For quick actions such as unlocking a door, alternate every time or alternate every other day. As the body adapts to using both sides, try attempting more complex and less often used movements. Try switching sides when cleaning or doing yard/garden work. Switch from side to side if you have to shovel this winter. The goal is to make both sides equally skilled at gross motions, and increase neuromuscular strength and coordination of your less-used half. It will feel a bit awkward at first, but this feeling will dissipate as you continue to ask more of your "off"-hand.

IT IS VERY IMPORTANT THAT YOU DO NOT UNDERTAKE DANGEROUS TASKS WHILE PRACTICING WITH YOUR OFF HAND. Let common sense be your guide. You can stir and mix with either hand while cooking, but you should not use your off-hand for cutting and chopping with a sharp knife. Do not use your off hand when working with hot oils. The same goes for construction and carpentry. Sand something to refinish it with both hands, but do not use power tools with the side that has less coordination. There is no going back from some mistakes, and the purpose of practice is to improve. Remember that there is always a risk versus reward; and certain types of training are dangerous and not practical.

Shake It Up

There may be a time when you fall off. When, no matter how consistent you have been, it is suddenly a struggle to get up and go. The enjoyment goes away, and the reasons to move are less convincing than the comfort that comes from the couch. I am not talking about a day here or a day there; I am talking about a stretch that lasts weeks or even months. Every day you take off makes your goals that much harder to achieve, and you know it. But that still does not provide the motivation to get going. When that happens, you will have found yourself in a rut.

We often limit our conception of what exercise can be, instead of looking at it simply as the opportunity to practice and improve. If a workout has become so routine that it can be done on auto-pilot, the benefits to your nervous system are greatly reduced. That is an acceptable trade-off if the pleasure derived from the routine keeps you on track. However, if you are not enjoying your practice, why stick with that particular workout?

You can continue on and hope that the feeling dissipates. It will, over time. If you are an exceptionally strong-willed individual, you may be able to keep it up and grind straight through. It will not be pleasant or fun, but it is doable. If you are not fortunate enough to be so strong-willed, your options are limited. If you believe what I believe, that movement is the key to health; then you cannot quit. So the only option that remains is to try something new and different.

New is not as easy as we would like. It takes introspection and a re-visitation of your goals and dreams. It might mean a different schedule, especially if you would like to try an activity that has a steep learning curve or special equipment. But that difficulty can reward you with a number of benefits. New movement patterns stimulate both the autonomous and central nervous systems, challenging your body to adapt and improve your brain's capability to control motor functions. These benefits are in addition to the excitement that comes from a new situation.

While any change will break up the monotony, the best additions to your practice are those that move you closer to either your immediate or distant goals. If you have a triathlon on your bucket-list, getting back in the pool helps build lean muscle and improves cardiovascular health, as well as helps with any toning or weight-loss goals. A rock-climbing class at a local gym puts you one step closer to the stunning view from the top of a mountain. Martial art improves confidence and works balance, agility, and explosive movement. Yoga improves flexibility, core strength, and proprioception. Either option provides insight into rich cultures and can connect you with like-minded individuals. So if you are having trouble maintaining the drive and intensity of your training, switch things up. Try something new and have a little fun. Your body will thank you for it.