Wednesday, April 10, 2013

Oh now I get it ... accountability

Loving and holding each other accountable
As Kelly and I have mentioned we are recently married.  Our first year of marriage has been pretty good, every day we grow together and love each other a little more.  Yesterday, we had a discussion regarding eating meat.  I was feeling a bit despondent about it and I shared that with Kelly.  We talked for a bit about my despondency and then Kelly said something that was extremely important for me to hear:

"If we don't ask each other questions, and hold each other accountable, who will? It's our job."

I have forgotten her exact words, but it is essentially what Kelly shared with me.  For me it was a turning point in the conversation.  That statement is also key to fitness.  Sometimes we need someone to help push us along. 

Every Wednesday I am awake at 4:30 AM to teach a 5:30 AM class, usually I go home immediately afterwards.  Today, though, I did something different.  I worked out. I spent 30 minutes doing today's workout.  I also asked my coach, Jamie Fiddler @ Crossfit Renegade, to help keep me accountable on doing a workout Wednesday mornings.  

As my coach Jamie keeps me accountable at the gym, Kelly keeps me accountable when I am at home.  What I eat, where I eat, and how much extra exercise I do all are managed with the feedback I receive from Kelly. Together, as our married team, we help make each other into better people.

 Who can keep you accountable to your fitness goals?

Sunday, March 17, 2013

The Perfect Plank

It has a been a while since I've been on here, and for good reason! I have been busy filling my mind and life with yoga, completing my 200 hour Yoga Teacher Training at Inner Space Yoga Studio in Gastown (absolutely amazing studio by the way!). 

Through this training I am learning how to move in alignment with my body in a way that is safe and super effective.  In today's post I am going to share how to get into the perfect plank (i.e. top of a push up). 

a plank in my living room
This is a very important foundational position as it is the starting point for many exercises - like mountain climbers, plank, side plank, plank jacks, push ups, tricep push ups, vinyasas sequences in yoga and more. 

A perfect plank also improves posture, strengthens the entire body (arms, legs, shoulders, abdominals), relieves stress, and even improves flexibility! 

So here are a few pointers for the perfect plank:
  1. Hands
    • outer shoulder distance apart and directly below shoulders
  2. Fingers
    • spread wide and base of index finger pressing into the floor
  3. Arms and shoulders
    • upper arm bones integrated into the shoulder socket (shoulders back)
  4. Legs
    • strong legs and feet pelvis distance apart
  5. Hips 
    • in line with shoulders
  6. Core
    • fired up! pulling everything towards your midline
Try it! How long can you hold it for? Really how long?! Jump down now and try it! You can plank every day as a quick way to improve strength, flexibility, and mood.