It’s difficult to get a good night’s rest or even get to sleep when you have a lot of muscle tension and stress. A good solution to this menacing problem is to stretch before you get into bed. This is a much better option than reaching for other sleep aids. Connecting your breath with stretching allows your body to relax and sheds unnecessary muscle tension. If you’re someone who tosses and turns in your sleep, you may wake up with a stiff neck, sore shoulders or back. In extreme cases muscle tension can cause cramping in your muscles. A simple stretching routine before bedtime may help ease these symptoms. Look at it like this; five minutes to calm yourself before bed is better than staring at the ceiling half the night.
Here’s what I suggest
Lying on your back, draw your knees into your chest place your hands on top of your knees. Keep your feet together. Circle your knees in opposite directions breathing deeply as you circle. 5 times each way.
Now, sit up and cross your legs in front of you. Place your palms on the floor in front of you. Walk your hands out as you exhale and lean forward from your hips, over your crossed legs. Stay there and inhale and exhale a few times. With control, roll back up to a sitting position. Repeat 3 times.
Sitting up straight, extend both legs directly in front of you. Sit tall and reach your arms in the air as if reaching for the sky. Now bring your arms down twisting your torso to the left, as you twist, place your right hand on the outside of your left thigh and left hand behind you. Hold for three breaths and then repeat on the other side. Remember to stretch your spine by reaching for the sky before you twist. Repeat on both sides two times.
Finally, sitting tall on the floor lean forward from the hips over your legs (forward bend). Rest your hands on your legs if necessary otherwise reach for your toes without forcing the stretch. Stay in this position for three to 5 breaths. Relax.
Ever hear of a place called Sommerville, Mass? It’s a city of about 76,000 residents sandwiched between Harvard and Tufts Universities; the city is mostly blue-collar with a growing population of young professionals and academics. Sommerville used to be renowned for crime and nicknamed “Slummerville,” but that’s slowly changing.
The changes in Sommerville are due in part to the fact that the officials of this Boston suburb have decided to track people’s happiness. They want to move beyond the traditional measures of success — economic growth — to promote policies that produce more than just material well-being.
With that, they have asked their citizens on a scale from one to 10, “How happy do you feel right now?”
With this new information, city leaders are able to make decisions from a new vantage point armed with information they might not normally have.
I got to thinking and feel this is a question we should all ask ourselves and those around us. If Sommerville can make their city better armed with the “happiness needs” of their people, then why can’t we make our personal relationships and our own lives better using this same technique? It’s a question often overlooked.
How happy am I right now? I’d say about an “8.75.” What would make me happier? Basically, a smaller nose, smaller rear-end and a few more dollars in the bank. What I do with that information is for me to decide but simply asking the question has me moving.
So, How happy are you right now, on a scale from one to 10? Think about it, write it down, send it to me, or keep it to yourself but it’s a question worth asking, and answering.
P.s. Sommerville, Mass is where Marshmallow Fluff was invented. That fact has nothing to do with this post but I thought it was kinda interesting.
Here’s a thought, let’s try to have a positive attitude today. All I’m asking is that you pay attention to your thoughts and listen to your inner dialogue. When someone says something, or something happens, does your mind go directly to a negative place? Do you generally find something wrong with everything that crosses your path? Do you say to yourself, “I could never do that,” “It’s too much trouble” or “That wasn’t very good?”
We’ve all heard that a positive attitude helps us live longer and happier. Apparently it even helps us sleep better. It’s because if you’re positive you’re less stressed, your hormones (stress affects your hormones) are better regulated and so you’re able to sleep. Which in turn circles back to your stress level and of course, your overall health and quality of life. Another theory is; you get what you think about, if you think negative thoughts, you’ll draw negative things to you. Think good things and good things will come. I believe this without a shadow of a doubt.
Today is Sunday, we’re supposed to be having our “Indian Summer” weather here in San Francisco but we’ve only had a few days of “summer” this year. It’s easy to be mad and negative about this silly situation. This afternoon I spoke with two of my friends; one was pissed about the weather and griped my ear off about how it’s so expensive to live here and it’s not fair that the weather sucks (like SF has a say in the weather). My other friend told me about a “rainy hike” she took with her family; they playfully ran through wet leaves, jumped over fallen trees and spied a massive nest of ladybugs. Zillions and zillions of happy little ladybugs. I dare you to find something negative in such a magical site.
I am not asking you to start acting crazy and only say and think nice things. I just want you to listen to yourself. Just listen and make a note of what you hear.
Well, it’s Friday. I hope you’ve had a fruitful week. I must say I’m very disappointed that only one person responded to last Fridays post. Remember, “Put the hurt on Kelley?” I asked you to help me get out of my comfort zone and challenge me to a little friendly competition. My friend Dawn came through, but the rest of you seem a bit shy. It’s not too late. You can still play.
In my travels this week I’ve learned a few things that I’m quite impressed with. I hope you find them interesting and useful as well.
Endive — According to Dr. Oz, if you eat ½ cup of endive two times per week you can reduce the risk of getting ovarian cancer by 75%. I say, what the heck, eat up! All you have to do it put it in your salad. Super easy and either way, good for you. Click here for additional info on endive.
Muscle Pain Relief — I read this on Basic Training SF’s blog, and then did a little checking on my own. It’s true! Peppermint oil can be used externally for providing relief from pain. It’s believed that the presence of calcium antagonism in peppermint oil aids in removing pain. It also improves blood circulation, which aids in soothing sore muscles.
Basic Training says, “Dilute peppermint oil with water (or body oil) and give your back, shoulders, hamstrings, or IT band a rub down. Instant gratification.” Check out their site for other good ideas.
Write an “ignore list” — Most of us have to-do lists but they never seem to end. Cross one thing off and another few seem to appear. Real Simple Magazine suggests, in order to succeed in today’s distraction-prone world, you should ask yourself: What is not worth doing? Write down what you’re willing to disregard, emails you don’t really need to respond to, posting things on Facebook, the guilt of not doing the things on your to-do list. Make the list and get those things out of your head. Review the list from time to time just to be sure they aren’t getting your undeserved attention.
Okey-dokey, that’s it for me till Monday. Do something to talk about this weekend!
Hi All! I hope you had a wonderful long, Labor Day weekend. It’s time now to get back to business and start working on a survival plan to get us through the rapidly approaching Holiday Season (Or cookie eating season as I refer to it).
But before we do that I’m going to be taking a few extra days off to recharge my batteries and work up a solid approach.
While all classes will be in session this week, blog posts will not be updated until next Monday 9/12. Until then I ask you all to consider your fall fitness goals and look into signing yourself up for an event to keep you motivated.
Gwad, it’s already September! Soon it’ll be cookie-eating season, the rain will be back and because of all those cookies and our fear of melting in the cold wet air our fancy holiday attire might not fit. Ugh….what ever will we do?
Well, you can be sure I’ll come up with some ideas to keep us looking svelte, your task is to take my advice.
As you know, September is the month students return to school. With that, I suggest we follow tradition and learn something new ourselves. At least get some culture as we exercise and make an effort to learn, and experience something new.
Here are a few ways you can move, learn and experience all at the same time:
Parking Day — Ever hear of it? PARK(ing) Day is an annual, worldwide event that invites citizens everywhere to transform metered parking spots into temporary parks for the public good. The idea is to promote the need for more open space within our cities. It’s creative, green and inspiring, get a map and go for a walk or cycle to check ‘em out. Parking day is Friday, September 16th.
Presidio Habitats — If you’re in The Bay Area you need to check out the Presidio Habitats walk. It goes away at the end of September so this is your last chance. What is it? – It’s an art exhibition celebrating the wild Presidio. 25 pieces of sculpture are scattered around the Presidio mixed in with the plants and wild life. It’s very cool and a great way to get some exercise along with a little culture and history mixed in. Get a map and go!
Look up — Generally as we walk around we see only what’s at eye level. When was the last time you stopped and looked up? We’re missing the best parts of old buildings by not looking up. The top of a building is like the decoration on the top of a cake. An Architects’ signature is the top of his building. The next time you’re walking around, make an effort to look up, not just once but often. You’ll be amazed at all the beauty up there.
That should get you started. I hope you get the idea, move and learn is your challenge. Have at it!
I’m motivated by fear. I sign up for tough fitness challenges because the fear of pain and failure motivates me to get off my ass and train. When I look in the mirror and see my hiney sliding down the backs of my legs, the fear of a pancake butt motivates me to do the dreaded step-ups (although it seems gravity moves faster than the rate at which I can do enough step-ups).
It’s pretty basic or me. It’s about my selfish, personal fears. Nothing more.
I need your help — Tell me what motivates you. Acceptance? Health/fitness? A smaller pant size? A person? An event? Use a fake name if you like but help a gal out. I need inspiration. If you can’t say what motivates you then tell me about something that inspires you.
This is going to be a short lesson today because I can’t really type. It’s a long story but basically I burned the top of my hand really badly (second degree style). Then, I went hunting for Banana Slugs with my nephew and let a couple of slugs crawl on my charred hand, getting really dirty and slimy. The next day I went swimming in the kinda gunky Russian River and, lo and behold I woke up this morning with a hand so swollen it’s close to twice the size of the other one. Not a pretty sight as you can imagine. With that, I’ve spent much of today freaking out in one way or another while watching doctors marvel at the mess I made of myself.
Anyway, looking back at the events of the last few days it seems pretty clear where I went wrong, but at the time I was having too much fun to worry about something that “might happen.” The lesson for today is don’t be a dumbass like me, be respectful of your body when you wound it. You can really mess yourself up. Take my word for it, or if you like I’ll send you a photo of my oozing elephant hand (that may never be the same again because of my stupidity).
Have a good weekend! I’ll be back Monday with something more chipper (unless my hand explodes).
If you know me, you know that I’m an absolute snob when it comes to bicycle handling skills and simple road etiquette. Having been somewhat of a damn good cyclist in a former life, I’ve seen the good and the bad side of folks on bikes. In fact, my nickname used to be The Bike Nazi. Why? Because I have zero patience or respect for folks exhibiting poor, or unsafe bike handling skills or simple etiquette.
While bicycle handling and etiquette are each very large issues, one of the most concerning is the lack of respect for the common stop sign. Declining to stop when required is not only a safety issue but an unfortunate missed opportunity to practice ones handling skills (trackstand, getting in and out of pedals…) and the building of fast twitch muscle fibers (they help you sprint & move quickly).
Rather than going any further, I suggest that you read the article below. I’ve lifted it from Katie Kelly at MillValleyPatch.com. Katie has captured my personal thoughts re: the stop sign issue perfectly. We ask that you read it and spread the word.
Stop! Braking news! How the coolest thing to hit two wheels is likely already at your fingertips.
It’s a growing cycling fashion statement, a training tool, and an indicator of riding prowess. No, it’s not the latest GPS device or power meter. It’s stopping for red lights and stop signs.
It’s all the rage, and all the cool kids are doing it, from national championship winning bike racers to downhillers to commuters. What may have started as a countywide crackdown against red light runners is evolving into a habit that quickly differentiates between Marin locals and those passing through, the experienced and those trying to show off. The difference? The experienced, skilled crowd stops for stop signs.
And it’s not just cops sending the message.
“I confess, I used to do it,” says Sean Fekete, of San Rafael, of yesterday’s trend of rolling through stop signs. “I’m cruising along, don’t want to stop and then start again.”
Today, whether riding after work on a fixed gear or blazing down a mountain on his downhill bike, stopping for stop signs has become part of Fekete’s regular riding style.
Why the change?
“I was riding a lot with a bike racer, and she was stopping at all the signs, so I just did it because she was,” says Fekete. “Later, I was working with a local coach, and his rule was that if you ran stop signs or red lights, he wouldn’t work with you.”
Fekete is just one of a growing number of Marin locals who feel intense annoyance at those who don’t stop.
“It’s lazy and disrespectful,” he says. “If you want to ride without having to stop, enter a race. Why give pedestrians and motorists even more reason to hate us?”
“I see people blowing stops signs so often now,” says multi-masters track national champion Pete Billington, also of San Rafael. “It is really frustrating when the same people complain about cars not respecting bicyclists.”
What sign running cyclists don’t realize is that not only do they stand out to the crowd as either inexperienced or dangerous, they’re missing out on a valuable muscle defining training tool.
“Stopping at stop signs really is a good opportunity to develop strong core muscles and even sprinting technique,” says Billington. “The tendency to swing the bike from side to side during a sprint is just wasted energy and practicing hip drive and forward acceleration is critical to developing top speed.”
Throw that at the next newbie who screams “On your left!” at the next stop sign.
How to Stop for Stop Signs
We asked Officer Paul Stromoski of the Ross Police Department what exactly cops are looking for when it comes to stopping for stop signs. You may find yourself surprised at how easy it is.
1. You don’t have to put a foot down. Come to a complete stop, yes, but it’s okay to stop for a split second, and then continue on. “Nowhere in the California Vehicle Code does it say cyclists have to put a foot down,” says Stromoski. But if you’re unable to maintain a track stand (balancing your bike at a complete stop), then obviously, you should, especially in a situation as described in Tip #2.
2. Give motorists and pedestrians who were at the intersection before you the right of way. This is Driver’s Ed 101, and yes, it applies to cyclists. Yield the right of way to those who rightfully have it and you may suddenly find your self within an intersection of allies. Who wouldn’t want that?
3. Cops want to see you physically turning your head to look in all directions. “You might think a peripheral look from the corner of an eye is enough,” says Officer Stromoski. “But we’re looking to see your helmet actually moving. It’s the only way we know you’re really looking.”
These are three tips that can spare you from expensive traffic fines or from drawing attention to yourself as an absolute novice. They could even save your life. And who knows? They may even help you get to the podium.
P.s. Thanks Mo, for bringing this article to my attention. P.s.s. Thanks Katie, for sharing your words.
This is George, George gets tired sometimes and when he does, he stops in his tracks and lays down. It’s pretty funny, but that’s because George is a dog with an impressive attitude.
It’s a little different for the rest of us, we’re expected to be a bit more mindful and to stay out of the way of things that might run us over or need to get past us. I bring this up because living in the middle of a tourist, and outdoor-life mecca I often risk my life (become annoyed) trying to get from one place to another either on my bike, running or walking.
We’ve all experienced it, folks walking or riding along in front of us only to stop dead in their tracks when they simply feel the urge. Never mind that you were right behind them. My grandmother once fell down an escalator because some dork stepped off the moving contraption at the top but then just stood there. Granny had no place to go but down. After that Granny never got on an escalator again.
My favorite maneuver is the dude that blows past you on his bike or on foot only to slow down once ahead because he just used all his energy to pass. Now you’re forced to get around him. Even better are the hordes of people (not always tourists!) perched on bikes that like to stop in packs blocking the road or even in an intersection. WTF is that? Get out of the road dummies! Oh… and getting a flat tire on your bike is no excuse to block the path. Find a safe place and move out-of-the-way of anything and everyone that may be headed toward you!
Consider this a friendly reminder. Be smart, be responsible and respect thy fellow public. Okay?
Physical Funness for the Motion Starved 