KBs

KBs

Sunday, July 14, 2013

R&R

Rest and recovery. This term usually conjures up ideas of being lazy (at least for me). No work, no exercise, just lounging on the couch, watching the tube. I want to change that idea.

We need rest in both mind and body. We put ourselves through the wringer at work, in the gym, in life. Cortisol (stress hormone) courses through our veins, exhausting our brain. Sitting at work, at home, in the car and everywhere else puts our hips, back and shoulders in a terribly compromised position. Our workout schedules tax all of our systems: cardiovascular, muscular, neurological. We need rest. But simply not doing anything is not the smart way to recover.

Here are some intelligent ways to rebuild your mind and body for the next round of abuse:
    • Plan Your Rest - Pick a day (at least once a week) to focus on recovery. Stick to your plan and avoid hard workouts or excess stress, even if you don't feel tired. Your body will thank you. Every few weeks, take a full week off from hard workouts and stick to easy activities aimed at recovery, ie; light, low impact cardio, yoga, etc.
    • Ice Bath - The benefits of cooling yourself down are numerous: faster recovery, improved circulation, instant refreshment and, if you cool down before going to bed, better sleep. (This one really works! I sleep like a log after a quick cold shower.)
    • Move - Nothing feels worse to me when I'm worn out then sitting still for long periods of time. My joints tighten up, my muscles feel more sore and things pop when I stand up. Doing low impact cardio (walk, jog, run, bike, etc.) will help blood get to your sore, tired body. Yoga and stretching will help you fix the areas that give you trouble. (Back and hips for me.)
    • Flow - Doing activities that require your full attention can help you to enter a zen-like state called "flow". Pick something that you enjoy doing and treat yourself to some you time by immersing yourself in that activity. Read, do a puzzle, cook your favorite meal, play with something. Have fun and forget about your stressors. Let your brain relax.
There are all kinds of things we can do to rest. Active recovery will lead to faster, more effective return to a 100% you. Take time, treat yourself and be smart about how you spend your R&R.

 
PS - Look at this monster! It is about to break free from the confines of the bucket. It has been fun to watch the tomato plant grow so fast. Can't wait for it to start fruiting. 

Sunday, July 7, 2013

#PowerPose

If you have never watched a TED talk, you are missing out. TED (short for Technology Entertainment Design) is a non-profit organization that invites smart, creative people to share their ideas in 18 minute presentations, which are then uploaded to the web. They cover a wide variety of topics, from the possibilities created by the internet to how to save humanity from itself.

I was watching a TED talk the other day about the psychological and physical effects that can be achieved through simple posture and body position. Power posing consists of simply standing or sitting in positions that convey to others (and yourself) that you are confident and not stressed. (On the flip side, you can also sit or stand in ways that convey low confidence and high stress.) In people and in nature, we see examples of power poses everywhere. The athlete who just scored a goal. The alpha male of a band of gorillas standing tall. Rock stars strutting on the stage. All of these individuals are large and in charge and their body language shows it.

 
                             Power Pose Characteristics:
                                    Sit/Stand up straight
                                         Hands on waist
                                      Hands behind head
                                    Shoulders pulled back
                                   Chest and hips squared
                                   "Open" body position
 
 
Non-Power Pose Characteristics:
Slouch
Favoring one foot or the other
Crossed arms/legs
Shoulders hunched forward
"Closed" body position

 
These characteristics convey nonverbal messages to others. They also have the ability to trick your brain chemistry into whatever pose you choose. If you sit or stand in a power pose for a few minutes, your cortisol (stress hormone) level drops and your testosterone (a measure of confidence) rises. If you take a submissive or non-power pose, your body will do the opposite. By power posing you can fake it until you make it. This can be helpful prior to a job interview, a test, a sports or musical performance or just to boost your daily mood. Whether you're feeling like a rock star alpha or not, you can use power posing to take on the day like a silverback gorilla.