Strength Train at Home. People get really psyched about cardio.
Endorphins! Major sweating! Hundreds of calories burned! And though cardio is a good thing, strength training is just as important for a strong fitness routine. Why? You’ll also avoid the ubiquitous back pain that seems to hit everyone over age 25 by making your core tighter, and you’ll build bone density to help prevent osteoperosis. MORE: Strengthening Exercises “Creating lean muscle mass through strength training helps us do everyday things like pick up, lift up, push and pull with ease,” says Fredina Usher-Weems, Fitness Program Manager with the Lifestyle 180 Program at the Cleveland Clinic.
The best news of all is that you don’t need any infomercial equipment du jour to strength train at home. Push-Ups. Easier Form: Place your knees on the ground and keep your body in a straight line from your knees to the top of your head. My Lovely Wife in the Psych Ward. The first time I saw my wife walking around the Georgetown campus I shouted out “Buongiorno Principessa!”
Like a buffoon. She was Italian, radiant, way out of my league, but I was fearless and almost immediately in love. We lived in the same freshman dorm. She had a smile bello come il sole—I learned some Italian immediately to impress her—and within a month we were a couple. She’d stop by my room to wake me up if I was oversleeping class; I taped roses to her door. Two years after graduation we married, when we were both just 24 years old and many of our friends were still looking for first jobs. One night, as I approached Giulia’s room, she saw me and collapsed on her bed, chanting “Voglio morire, voglio morire, voglio morire.” Giulia had a concrete life plan: to become a director of marketing at a fashion company and have three kids by the time she turned 35.
Balance Training for the Glutes and Abs. Targeting the gluteals and abdominals in a training session is a popular goal for many fitness seekers, but what about training for balance?
Do you regularly seek out strategies for improving balance in your exercise routines? Considering that balance training has been shown to reduce the risk of falls (especially in older adults) and improve dynamic balance in both athletes and non-athletes, incorporating this type of training could be a wise choice. In addition, many of the exercises used to train balance call upon the muscles of the hips and trunk to provide stability. This means you get the added benefit of strengthening the glutes and abs while you’re working to become more balance savvy. Plus, the various single-leg exercises that target the glutes in balance-training programs are beneficial for knee health because they promote proper alignment between the hip, knee and ankle.
*Single-leg Balance Test: Grab a stopwatch and stand with your feet directly underneath the hips. 25 Tiny Habits That Could Totally Change Your Life. Research, as well as common sense and personal experience, is showing us that small steps get us to far away places.
The key is to consistently take those small steps in the same direction. Building a big, life-changing habit is difficult: it’s hard to keep the willpower going long enough to see change. But building a tiny habit? That’s doable. BJ Fogg, Director of the Persuasive Tech Lab at Stanford, has done extensive research this very topic. Here are 25 tiny habits you could add into your life. Tiny Habits for Better Physical Health 1. 2. 3. 4. 5. Tiny Habits for Better Mental Health. The Psychology of Getting Unstuck: How to Overcome the “OK Plateau” of Performance & Personal Growth. By Maria Popova “When you want to get good at something, how you spend your time practicing is far more important than the amount of time you spend.”
“Any sequence of mental action which has been frequently repeated tends to perpetuate itself,” William James wrote in his influential meditation on habit, ”so that we find ourselves automatically prompted to think, feel, or do what we have been before accustomed to think, feel, or do, under like circumstances.” As we’ve seen, one of the most insidious forms of such habitual autopilot — which evolved to help lighten our cognitive load yet is a double-edged sword that can also hurt us — is our mercilessly selective everyday attention, but the phenomenon is particularly perilous when it comes to learning new skills. How to make your own luck, Van Gogh's never-before-revealed sketchbooks, how to be a nonconformist, and more. Hey Helen Smith!
If you missed last week's edition – why grit, not IQ, is the key to success, the odd habits of famous writers, an illustrated morphology of bad pedestrians, Bob Dylan in pictures for kids, Stephen Hawking animated, and more – you can catch up here. And if you're enjoying this, please consider supporting with a modest donation. How to Make Your Own Luck "All creators need to be able to live in the shade of the big questions long enough for truly revolutionary ideas and insights to emerge. "