Gameday Games are Back!

We are weeks away from the start of the NFL regular season. And with that comes the return of Gameday Games. I have been eagerly awaiting football this year. I am missing a big part of my Sunday routine without Red zone Gameday Games.

For those of you that have never tried, Gameday Games is a method where one assigns exercises to various parts of a football (or other sport) game. For example, 5 pushups for each point scored, 20 situps for each turnover and 20 seconds plank for each first down. These rules can be applied to both teams or you can assign separate exercises for each team. If you have a favorite team, this can enhance the enhance the viewing experience and get you off the couch. If you and a friend/family member are pulling for opposing teams, the rules could be that if my team does x (score, first town turnover, etc), than the fan of the opposing team must do y (pushups, situps, etc.) This is a method that I have not tried but I can imagine how fun this will make watching a game together. I think I will propose that my brother (a Jets fan) and I (a Bucs fan) will play the inaugural head-to-head edition of Gameday Games on September 8th when our two teams open the season in New Jersey. Game on!

The whole point of this game is to add a level of activity to what otherwise amounts to sitting on the sofa for 8 hours. So next time you are gathering to watch the games, get moving by making your own Gameday Games.

Can't wait!

Jack

PS - This whole idea stems from watching the Oregon Duck, who has been doing a pushup for every point his football team scores for years.

None Shall Pass!

Traditional thinking about exercise revolves around the idea that most of our activity should come from one trip to the gym per day. And most of us don't have time to go more than once a day, so this concept fits most schedules. But one of the most common obstacles to daily exercise is finding the hour or more it takes to go to a gym. If a schedule changes, the daily workout is often the first thing to go. I'd like to propose another option; short bursts of activity throughout the day.

Instead of one big workout each day, try doing a bunch of little workouts throughout the day. These shouldn't be sweat inducing, but they should get your heart rate up. I like to set up a "gate" in my apartment, so whenever I walk past the gate, I have to do, say, 20 pushups or 20 kettlebell snatches. This same idea can be used at the office, at school or anywhere else you usually don't work out. I like to use this approach on rest days or on days when I don't want to do a heavy work load.

This method of exercise is more fun if others play along. Get friends, family and coworkers involved.   Take turns setting the rules and post them somewhere visible, preferably near or at the gate. Hold each other accountable for adhering to the rules of the gate. You can even establish a penalty for getting caught skipping the gate. Use the same gate regularly to help establish the habit of participation. High traffic areas, like doors, hallways or kitchens make perfect gates. Eventually, this habit of constant activity will become second nature.

Set up a gate; get others on board; make it a habit and you will increase your daily activity, even if you don't get to the gym.

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. 

#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.

                           



Random Acts

Too often, we get caught up in our own lives and ignore the people around us. Be they family, friends or strangers, these people comprise our social support network. How we treat them has a direct impact on how we are treated in return. Some call it karma, some call it the golden rule, others just call it being nice to people. It is amazing how a small, seemingly insignificant act of kindness can have a profound impact on someone else. It could be something as small as holding the door for someone with their hands full or letting someone into a busy lane of traffic. It can even be a simple smile at a stranger. It doesn't matter how big or how small the act is, it is the intent that matters. People often get so used to others being indifferent or rude that a kind gesture can really stand out in someone's day. Random acts of kindness hold the power to make a person's day, week or even year.

Here are some ideas for how to sprinkle random acts of kindness into your daily routine.

• Don't leave home without it - Make sure to do something nice every day before you leave the house.
• Pick up the tab - Offer to pay for the coffee/meal of a stranger. Can be anonymous or not. Your choice
• Send a thank you note - This can be done for any number of reasons; a gift, an invitation, or just to say "thanks for being you." Corny, I know.
• Smile - Flash those pearly whites at anybody and everybody. Some won't notice but for others it will brighten their day.
• Help out - Do something around the house, office or in public that it not your responsibility. If you see a piece of trash on the sidewalk, throw it away. If you don't normally make dinner, do so. The options are limitless.
• Volunteer - Whatever form this comes in, it is rewarding for both you and the people you are helping

Kindness can make you feel better and brighten people's day. Try and do at least one kind act every day for a week straight. See what happens.

Have a great week,

Jack

PS - Week #1 of the hydroponic tomato plant project: the plant has not shriveled up and died, so a success thus far.

Try something new. . . again.

I know I've talked about this before, but learning new things never gets old. Sometimes it's good to practice what you know and other times it's good to try something new. Today I tried something new: hydroponic growing. I planted a tomato plant and some tomato seeds in a single five gallon bucket with an air pump that keeps the water oxygenated. The plants are nestled in a bed of pebbles that sit just above the water. I had a good time getting my hands dirty.  I also learned a few things:

• Gardening takes patience. I am a man that likes instant gratification.  Growing is the opposite of that. It will be months before I see the fruits of my labor.
• Making something grow is pretty simple. All you need is light, water, nutrients and TLC. Or so the guy at the gardening supply store said.
• Cats are inherently interested in plants. That is now the number #1 threat to the future of these tomatoes. Not lack of food or water, not natural disaster, not my lack of experience. Our evil cat.

So not many actual gardening lessons learned on day one, but I'm sure I will have feedback after the first cycle. I don't know about you, but I'm pretty excited.

Trying new things is fun. You learn new skills, get to practice valuable traits (for me, patience) and may even get some delicious homegrown tomatoes. Maybe.

Jack

PS - These are growing on my balcony so my cat can either eat the plants or knock the whole contraption to a three story fall.

Oil for your Muscles

One of my chronic bad habits is poor hydration. I am constantly drinking less water than I should. As a result, I get more sore after exercise; recover slower; wake up groggy and get more fatigued throughout the day. In extreme conditions (walking through equatorial jungle for two days) I have experienced extreme dehydration in the form of nausea and severe vertigo. Not fun and potentially dangerous. On the flip side, when I start hydrating early in the day and keep it going for a few days, I find myself more alert, more eager to exercise and full of energy when I do. Bottom line: I need to drink more water. We all do.

I was talking with a man in his 80s yesterday and he mentioned that he had had bad leg cramps for years and only recently learned that "water is like oil for your muscles." I would not be surprised if this was a revelation for people of all ages. Unless you play organized sports, hydration is rarely emphasized as a health matter. For most of my life, I never really consciously hydrated. I just drank when I was thirsty, which is a sign of dehydration. It wasn't until I started to really push myself physically that I realized you have to hydrate. Most of us spend our lives in a perpetual state of semi-dehydration, not knowing what it's like to be truly hydrated. We all need water to survive.

I've met people who prefer soda to water because they don't like the taste of water. In some places (coastal areas, usually) I can relate. Water's taste can range from delicious to rotten egg to chlorine. Our tap water is gross and flouridated so we bought a 5 gallon glass jug that we fill for 25 cents per gallon about once a week. We go to a local store that filters their water to remove ". . .bacteria, mold, viruses, chlorine, fluoride, prescription drugs, MTBE, arsenic, and lead." This option is cheaper and healthier than buying plastic bottles of water (most of which is just tap water and can have BPA leach into it). And it tastes better. Yet I digress.

How do we make sure to drink enough water every day? Here are a few of the habits I've been trying to adopt:

• Start Early - I make sure to down a glass of water upon waking each day. This ensures that, even if I don't drink anything else until the afternoon, I still get some water in me. The alternative is nothing but coffee until late in the day; a bad option.
• Use the Same Vessel - I use the same 20oz aluminum bottle every day. My daily intake goal is four of these bottles.
• Keep Track - I've found that keeping track of how many ounces I drink each day makes it more likely that I will meet my daily intake goal.
• No More Sugary Drinks - While I'm not on board with the NYC ban on giant sodas, I do think that we drink way too many drinks that are full of sugar. Soda, frilly coffee, sports drinks and even fruit juices are mostly sugar. If water bores you, try a sugar free tab or powder. I like Nunn (http://nuun.com/) and Ultima (http://ultimareplenisher.com/).

Water is the essence of life. And wetness. Wetness is the essence of moisture. We are fortunate enough to have abundant fresh water available. Make sure you drink enough.

PS - If you are interested in the effects of flouride in water, here is an article with some good info. There is much debate on both sides of the argument, but I choose to avoid flouride intake. It seems that something intended as a topical dental hygene chemical should not be ingested in any scenario, let alone daily. http://www.naturalnews.com/038217_fluoride_tap_water_side_effects.html