4/2/2024: Some Suggested Reading
You may have noticed, either through working directly with me or reading my newsletter, that often I mention information I’ve come across in my reading. Like a lot of people, that reading is often on my computer or my phone. But I do try to read books as well, and so I thought today I’d mention three favorites – and if you’ve worked in person with me, you’ve probably heard me talk enthusiastically about these before.
The first is Built To Move, by Kelly and Juliet Starrett. Often I make references to this book when I’m working with people on movements that involve going from standing to sitting and back to standing. The book is divided into 10 Vital Signs, and the first is getting up and down off the floor. Others include breathing, hip strength and mobility, walking, and balancing.
Built to Move is full of practical movement lessons and challenges – can you stand on one leg while putting a sock and shoe on the other foot? And it’s written in a fun, conversational tone – I’ve heard Kelly Starrett interviewed on podcasts, and he’s an interesting and engaging guest.
The second is Breath, by James Nester. Of course, breathing properly is a big deal to me personally and to the way I instruct others. But this book is popular enough that at least three people have told me, “Hey, I’m reading this great book about breathing!” and it turns out to be this one.
Nestor writes of his travels all around the world to explore the significance of breathing, from ancient practices (like some of the yoga I’ve learned) to the latest research techniques. He also includes a handy appendix of breathing methods.
The third is my go-to when I’m asked about a meditation book: Meditation for Fidgety Skeptics, by Dan Harris. He’s a former national TV news personality who notoriously had an on-air panic attack, and as part of his recovery discovered meditation. Now he’s host of the excellent 10 Percent Happier podcast, in which he and guests discuss meditation and all kinds of wellness topics.
When I first began teaching meditation, it was almost entirely from a Yoga standpoint. Fidgety Skeptics explains and instructs to anyone regardless of spiritual or philosophical views, and it’s divided into sections that answer the most common why-I-can’t-meditate excuses. It has led me to make my own teaching more everyday practical. (Since writing the book, Harris has become more Buddhist in his teaching and practicing, but his podcast is still wide-ranging and accessible.)
These are not dry, dense research tomes. One common thread of all three books is that the authors are all excellent storytellers. I would suggest reading them start to finish, but you can open up to just about any page and find a useful piece of information or an engaging anecdote.
Perhaps in a future newsletter, I’ll share some of my favorite philosophy books. In the meantime, of course I’d love to know if you read one of my suggestions, or if you have any of your own!
4/9/2024: New Noon Class
Starting next Tuesday, April 16 join me for a brand-new workout option:
2 Fit Lunch Break
Tuesdays and Thursdays
12:00 pm -12:45 pm $15 No sign up necessary- Just meet me at the gym!
It will be invigorating and challenging, but it won’t wipe you out for the rest of your day. We’ll do circuit/interval training cardio and strength moves, along with mobility and balance. And yes, you can consider it your full workout for the day!
(If you’re curious and would like a more detailed explanation of how the class fits into your fitness goals, please reach out.)
The first photo was taken by my awesome friend Shanna, who does the social media for 2 The Top. We’ll definitely get out the slamming and bouncing balls at noon – cardio, balance, and hand-eye coordination all in one.
And the second photo was taken by one of my long-term clients – she goes back to the early Yoga Bird days! I’m mid-burpee in the picture, and yes, we’ll do some burpees at noon. Again, a movement that accomplishes multiple fitness goals – and it can be modified, of course.
In afuture newsletter, I’ll share more about what time of day works best for your fitness regimen – when to work out, when to do yoga, when to stretch, when to go for a brisk stroll … The short answer is that everyone is different.
For now, I hope you’ll join me to see how a noon fitness break feels to you!
4/18/2024: Get a Grip!
It’s become quite a buzz phrase among those interested in how exercise influences longevity – grip strength. So I did an online search for “importance of grip strength,” and I’ll let these phrases I found speak for themselves:
– generally understood that a higher grip strength is associated with better health
– key indicator of longevity and overall health
– an important biomarker for assessing health
– weak grip strength can indicate faster aging, warning sign for higher risk of chronic diseases
One article included a list of practical applications, such as: opening a jar, pulling weeds, carrying a grocery bag, and holding onto a handrail.
As many of you know, I’m a big believer in the importance of a strong grip. And also, I believe the ability to grip should be versatile and purposeful. After all, look at that list of practical applications: it’s a combination of strength and coordination.
In the first photo, you see three different workout tools: a medicine ball, a kettlebell, and a dumbbell. They all weigh the same, but you grip them differently and may use them for different exercises. You can bounce and catch the ball, hold the kettlebell as you squat, or bicep curl the dumbbell. (You can also use these pieces for the same exercises, too.)
The second photo is a barbell plate and a battle rope, two tools you would hold with two hands. Again, you might use them for exercises that are quite different, or somewhat similar. All of these pieces of equipment show that grip is not just about picking up heavy objects, it’s about holding different objects.
This week, I began offering a new workout option: 2 Fit Lunch Break. It’s Tuesdays and Thursdays noon-12:45, cost is $15. It’s invigorating and challenging, and it won’t wipe you out for the rest of your day. We’ll do circuit/interval training cardio and strength moves, along with mobility and balance. Some of it might feel like yoga, and yes, you can consider it your full workout for the day!
4/24/2024: Squats, Again?
You know what a big fan I am of squatting! I’m a student of the squat, too – and there’s always more to learn.
If you work out with me, and I haven’t recently discussed squat technique with you, let me know if you’d like a refresher. (And you can also tell me if I’m giving you way too much information!)
If haven’t yet worked with me, or you’ve been away for awhile, come see me and I’ll do my best to get you squatting your best.
I thought I’d revisit this video from over a year ago to see if it still holds up. Not that the foundational movement has changed – I wanted to see if my explanation was still solid based on what I’ve learned since.
It’s still a good video for both beginners and for those who want to brush up on technique. But of course I noticed a couple of tweaks I’d make. One, I’d emphasize that the knees point toward the middle of the feet as you descend into the squat. And two, I might mention a bit more about what to look for in the heels.
See for yourself:
My latest workout option, 2 Fit Lunch Break, has been going great! It’s Tuesdays and Thursdays noon-12:45, cost is $15. It’s invigorating and challenging, and it won’t wipe you out for the rest of your day. Circuit training, cardio, strength, a bit of yoga, and yes, squats. I’d love to see you there, and if you’ve already given it a try, thanks!
Fitness With Chip 