WritersButt Wednesday — Week 2
Hello my lovely WritersButt Warriors! You have survived the first week.
I have to thank you all so much for the enthusiasm, the Tweets and ReTweets, the FB love, and the decision to join Linda and me on this journey. Anyone can join at ANY time, there is no cut-off date, so spread the word because as they say, the more the merrier!
If you’ve participated this past week, you should have consumed at least 100 ounces of water every day, done 10 ‘potty’-squats every time you tinkled (grin) and jotted down 3-5 gratitudes, things you were grateful for that day, in a journal every night.
How’d you do? How do you feel? Give me some feedback?
Here’s how I did: I drank my 100 oz daily. Well, I ‘may’ have been a little shy on Sunday. I was driving back from Houston and wanted to get home and not make a million pit stops like I did the day before on the way TO Houston. I did my squats, even during the writer’s workshop at attended on Saturday and when there was a line of women waiting to get into my stall. I just did them faster and attempted to be quiet so as not to cause bizarre speculation. Gratitudes: Started off great and then failed the last couple days, so I will need to be better next week.
You might have wondered why I picked ‘potty’ squats. I have to confess something. I didn’t pick squats simply because they are a great exercise to do. They are great, true, but they are much more than that, they are fundamental! I’ve heard of doctors who tell their patients not to squat because it’s bad for them. When a client tells me they’ve been warned of the ‘dangers’ of squatting, I ask them if they sit down to eat a meal, sit on a bench in the park to read, ever sit on the toilet to … you get the picture. Of course they do and they are SQUATTING! Squats help develop lean muscle in your legs, specifically butt, hamstrings and quads. Done correctly they promote a healthy, strong back position and they also work your core. Here’s a fact you may not know. One of the requirements to live on your own, as in to avoid assisted-living as a senior for instance, is if you can get up off a chair or the toilet without help. Lose the ability to do that and you could lose your independence. Who wants to do more squats?
I’ve had some emails and questions about knee strain. Squats done correctly can be done safely without hurting your knees. That said, you may already have knee issues which are getting flared up by this new thing you’ve added into your day. The key is to strengthen your large leg muscles so they not only do the work of the squat, but also work efficiently to keep the strain off the knee. In some cases, this will take time, but your muscles are in there, big, strong hamstrings, quads and glutes. It’s time to make them pull their weight, literally! Any knee pain/strain is to be taken seriously. You can use your hands to support yourself in a doorframe, or on the edge of the counter if your legs need a little help from your upper body until it gets stronger. If you have specific questions, please don’t hesitate to ask me in the comments, or on the WritersButt Facebook Page or send me a direct message on Twitter.
Was last week hard for you? Or, did it surprise you as being more doable than you expected? The idea is to entwine these healthy habits into your life so you do them automatically and you feel good and energetic. The goal is to tap into and fire off endorphins throughout the day. Say what? Ok, let’s talk endorphins a minute.
The word “Endorphin” comes from the two words, “endogenous + morphine.” Endorphins are small, protein molecules that are produced by cells in your nervous system and other parts of your body.
- Control persistent pain
- Control the craving for chocolate and potentially addictive substances
- Control feelings of stress and frustration
- Regulate the production of growth and sex hormones
- Reduce symptoms associated with eating disorders
Who’s your endorphin now? Ok, seriously, these puppies are the bomb guys. Let’s imagine that middle benefit above; control feelings of stress and frustration. It’s not hard to imagine that if you had less stress and frustration that you’d feel better, be calmer, be happier, right? In turn, your mind wouldn’t be scrambling to handle the stress and frustrations of your life and would be ready for another more productive, more creative task! Hello best-seller!!
There are numerous ways to release them, one of which is EXERCISE! You will find many articles that tell you that you have to run or perform some aerobic exercise in excess of 20 minutes to tap into these little gems but that’s not true. While that is one way, you can also do short, intense bouts of exercise and release your own little army of endorphins.
This is why I’m going to be giving you weekly challenges and I’m going to make them harder and progressively more intense as we go along. I will do this gradually so your body adapts to this activity.
Often people ask me what is the best workout program. My answer is the one that you will continue to do. I hope to make working out accessible, fun, efficient and effective so you’ll continue to do it because you’ll have experienced all the benefits it adds to your life and your writing.
This Week’s Challenges and a bonus homework assignment:
*Drink your 100 oz of water daily
*Write 3-5 gratitudes in your journal daily
(This will be a constant going forward so embrace it!)
*5 – 10 push-ups every time you go to the bathroom.
We’re going to switch gears and work our upper body a bit more this week. I’m sticking with the bathroom breaks because I know you’re still going to be in there numerous times. Some of you may be Tweeting me right now telling me you can’t do a push-up. Yes you can! Every movement is scalable and can be modified to any fitness level.
Here is a picture of a classic push-up position. Body straight, hands on the floor under or just outside the shoulders. You go down, letting chest gently touch the floor, you push back up to full extension without looking like an undulating wave.
You can do this exact push-up while on your knees. Key is to keep a nice straight line from knees to shoulder. (don’t let butt poke up or dip to the floor)
You can ALSO do this against your bathtub, or counter, or the wall. The higher your hands are, the easier the push up. EVERYONE can do these!
Next week I’m going to introduce the topic of nutrition and how it plays a VITAL role in not only your physical fitness, but your moods, energy, and brain power. If you’d like to be ahead of the game, I challenge you to keep a food journal. Just 3 typical days at the minimum. If you’ve never kept a food-journal before, it’s exactly how it sounds. You keep a log of exactly what you eat. If you grab 5 grapes off your friend’s lunch plate, it goes in the journal. A bite or pint of rocky road ice cream…write it down. Obviously I can’t make you do this. But when I talk nutrition next week, those who have a food journal in front of them will be able to see things on it that might be negatively affecting their lives.
Have a great week everyone! I’ll be cheering you on.
Posted on January 11, 2012, in Uncategorized and tagged blogging, brain power, creativity, fitness, fitness challenge, Ginger Calem, Linda Gerber, push ups, squats, WritersButt, writing. Bookmark the permalink. 43 Comments.