Commit to Fit | Week 8
This week, blueberries appeared at the Castro Farmers Market. They were stunning and juicy, and since I know that a “serving” of blueberries is pretty substantial (3/4 cup), I bought a large bag to have on hand for snacking. My son is just starting to try solid foods, and I thought he might like a blueberry, so I crushed one a bit and offered it to him. As he rolled it around in his tiny mouth, his face lit up with unmistakable joy. He clearly had never tasted anything as delicious, and was eager for more.
A client recently wrote me a text after our session that read, “I hate running, but after exercise, the whole world opens up. I have a window of time where I’m insanely mentally, emotionally and physically on fire.”
A Christmas card from another client read, “If some had told me a year ago that exercise would be the path back to my writing, I never would have believed them.”
I share all of this because I believe that exercise can be a powerful path to self-transformation—to living the lives we dream of. In our culture, we are bombarded with messages that exercise is something that is ‘hard,’ takes a lot of discipline and will power, that we are somehow failing if we are not doing it, and perhaps most dangerously, that we will only be happy when we have six pack abs and the body we dream of.
What exactly is inflammation? How is it relevant to exercise, health and performance?
Inflammation has been more frequently cited as a fundamental component to disease, pain, and our ability to perform both on and off the training field. Many of our clients have experienced unexplained pain and dysfunction at some point in their training history. They are often prescribed anti-inflammatories for a variety of these complaints. This approach produces significant relief for many.
A few weeks ago, a client of mine showed up to our session almost glowing with joy. I LOVE it when that happens and was curious to know the reason.
Turns out, she had a PR (Personal Record) on her back squat.
The thing was though, it wasn’t just a regular PR where she lifted a few more pounds than her prior personal best. She had blown her old record away – lifting 25lbs above her max! A weight, in fact, that she never ever even considered in her capacity.
And it happened totally by chance. She was partnered up with someone, sharing one bar and inadvertently lifted her partners set up weight.
Step back a minute and think. There is an important lesson in this story.
DIAKADI Presents | Spring Cleaning: The Correlation Between Clutter, Creativity and Karma By Allegra Lucas
Spring brings out energy of renewal, rebirth, fertility and creation. This is an excellent time to take note of what is useful and supportive to our highest selves while we consider what we may want to let go of. When starting spring-cleaning there are multiple categories of debris to consider: Clothing, Crap in the Fridge and Karmic Congestion.
It is summer time here in SF, which means a lot of clients are looking to shape up their arms for tank tops and bathing suits. These 666 Arm Exercises, or Devil’s Biceps/Triceps, are the best way to push your arms in both weight and volume, giving them maximum stimulation to both strengthen and grow.
Use any bicep or tricep exercise you like. For biceps, I recommend dual dumbbell or cable bicep curls (seen in video). For triceps, dual dumbbell tricep skull crushers on a flat bench or standing rope skull crushers (seen in video) are great for working a full range of motion in the muscle fibers.
Commit to Fit | Week 7
I love sleep. Love. Love. Love. My dream vacation involves hammocks, ocean breezes and the gentle sounds of waves ebbing and flowing.
My real life, however, has an 8 month old baby. An adorable 8 month old baby who makes me happier than I’ve ever been, but who has some trouble with sleep*. As a result, I haven’t slept through the night in well over a year, since pregnancy was not exactly conducive to sleep either.
According to this article from Harvard’s School of Public Health, “There is mounting evidence that people who get too little sleep have a higher risk of weight gain and obesity than people who get seven to eight hours of sleep a night.” The research suggests that sleep deprivation both increases caloric intake and decreases caloric expenditures.
Are you experiencing frequent low back, shoulder or neck pain?
Do you have questions about your posture or concerns about the best way to correct it?
The DIAKADI Posture Clinic will walk you through a series of tests for postural deviations and muscle imbalances in the spine, pelvis and shoulders, then, provide you with suggested exercises or stretches for restoring proper alignment to your joints and body.