“All human beings should be able to provide basic maintenance on themselves”
Kelly Starrett, Founder of MobilityWOD.
IndyCore founder Kim Rockey is a certified MobilityWOD trainer. This week we’ll cover the history and background to the MobilityWOD approach to fitness. Continue reading IndyCore Fitness Is Certified In MobilityWOD!
Years ago I was a serious runner. I trained almost every day for a number of years. I was very much into the “Zen” of running. I loved the process, thinking about my form and enjoying that runner’s high. Then I decided to run in a marathon. I was so dedicated to this goal that I even continued my training while on a trip across the American Southwest. I have a wonderful memory of running along the bank of the Rio Grande River in Albuquerque. I have a great story about moving a large bull down a dirt road outside of Tucson to get back to the guest ranch we stayed at. But once I completed the marathon I found it very hard to motivate myself to continue running. This was because I was so focused on that achievement that I lost sight of the joy running brought to me each day. That brings us to today’s topic: The Hedonic Adaptation Prevention Model. What a mouthful!
Research has shown that happiness can increase after major life changes such as a new romantic relationship or a new job. Yet over time, the state of happiness returns to its previous level. It becomes difficult to stay involved.
This research resulted in the Hedonic Adaptation Prevention Model. The model helps us maintain higher levels of happiness derived from beneficial changes we make in our lives. The model has two components:
Kennon Sheldon, professor of psychological sciences in the College of Arts and Sciences and Sonja Lyubomirsky of the University of California surveyed 481 people about their level of happiness:
Sheldon and Lyubomirsky then tested and confirmed their model for predicting whose boost had lasted. They found that most participants got used to the change that had made them happy in the first place. Their happiness faded because they kept wanting more. They raised their standards or stopped having fresh, positive experiences with the change. For example, they stopped doing new things with their partner and started wishing they were better than they were. A few were able to appreciate what they had and to work at having new experiences. These people maintained their happiness, rather than falling back where they started.”
Genetics and other factors play a role. Individuals have a certain “set-point” of happiness normally felt. Some tend to be effervescent while others are more subdued. Individuals vary in the range of their set point. The research shows how we can train ourselves to stay at the top of their possible range of happiness.
Sheldon noted that a therapist can help a person get from miserable to OK, but the study shows how we can take ourselves from good to great.
Have you ever felt excitement over a new acquisition such as an automobile only to find weeks later that the thrill is gone? The best life has to offer seldom equates to new purchases. Although new possessions can boost happiness, the item must be experienced in a new way each day. We must appreciate what it brings to have any lasting effect on our happiness.
The problem with many purchases is that they tend to just sit there. They seldom keep on providing varied positive experiences. Also, relying on material purchases to make us happy can lead to a faster rise in aspirations. The acquisition of “stuff” can become addicting. Many purchases turn out to be quick fixes to feed our addiction.
The research suggests ways to reduce the ‘let down’ from those purchases. For example, if you renovate your house, take time to enjoy it and have many happy experiences in the new environment. Do not compare your new decor to the Joneses’.”
Indycore Fitness takes these same concepts and applies them to the fitness work we do and the benefit we find in that work. First of all, we should appreciate that we are able to make the effort. Then we appreciate that we are able to reach goals and can continue onward. Celebrating the achievement is important but it is even more important to appreciate we are able to do the work in the first place and find joy in the process.
Have you ever heard the saying, “Sitting is the new smoking?”
Mayo Clinic specialist Dr. James Levine coined this phrase to illustrate how prolonged sitting is harmful.
One of the downsides to our information-driven world is that so many careers involve long periods of sitting. So many activities – driving, traveling, socializing, studying and working all involve sitting. How did we end up here? Is there some way to mitigate the harmful effects that come with sitting on our backsides for prolonged periods each day
The adverse effects of prolonged sitting have come to the attention of many employers. So much so that many office furniture manufacturers now produce desks that can be easily lowered or raised throughout the workday. Even if you do not have access to a sitting/standing desk, many cubicles have two work surfaces, it is quite simple to raise one surface for standing while keeping the other for sitting and then switch positions throughout the day.
Dr. Kelly Starrett is a successful physical therapist, owner of San Francisco Cross Fit, and founder of the Mobility Project. Dr. Starrett has made it his mission to give people a solution to this problem.
Check out the video below to learn about the standing desk. Switching to a standing desk can help you become more productive and successful.
I recently began working with IndyCore Fitness to do some core strengthening. I’m getting old. I’ve been on this rock for 63 years. Up until age 50, I was very fit. Fit enough to run a marathon. Today I would struggle to run around the block. I suffer from chronic sciatica and back pain in the sacral area.
I completed one “starter” session with Kim Rockey and felt some immediate relief. I decided to undergo a six-week regime to see whether core training can make a difference. Because of those immediate results, I am optimistic. I am optimistic despite having spent thousands of dollars on chiropractic, acupuncture, physical therapy, and cortisone shots. I had also tried a painful procedure that involved burning nerves in the sacral area with a laser. I conclude the Dr was a quack. I had resigned myself to accepting a life of chronic pain. I must say that I found a small bit of relief in letting go of the anxiety and simply accepting my situation. I have since discovered life need not be painful, that there are answers.
Over the next six weeks I will be blogging about the work I am doing with IndyCore Fitness. I will write about the exercises and the results in diminishing the pain I have been living with for over ten years.
As with any serious fitness programs, there are things that must first be addressed. IndyCore asked me to complete a health survey. The survey included questions about my recent health, family histories, and medications I am taking. Under certain circumstances, IndyCore will ask that you see your physician before training with them.
Once the paperwork was completed Kim explained some of the problems that can develop as a result of working in a seated position for many years. I was a software engineer for 30 years so I have likely developed many problems. I can distill this down to a simple truth: Deskwork results in our hips shifting into a forward position because of our routine posture. Compounding this problem for me is scar tissue that remains from all that running I used to do. Kim had me lie on my back with a softball placed under the area that was causing pain and roll gently side-to-side. I was amazed at the relief I felt after just a few minutes!
Over the next six weeks, I am writing about the specific exercises Kim teaches me for core strengthening. I will also give an honest assessment of the degree of pain I experience as conditioning progresses. I am looking forward to sharing my progress with you!
Mark
Like muscle and aerobic exercise, stretching should be a part of your fitness regime. Many people don’t consider stretching as part of their fitness regime but should. Daily stretching is essential to maintain mobility and independence. You will get the best results from stretching when muscles are warm such as after a workout or training session.
Stretching helps the muscles stay flexible, strong, and healthy. We need that flexibility to maintain a range of motion in our joints and range of motion is KING as we age! Without that flexibility, our muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage. Today’s information-driven world requires many to sit at a desk for most of their workday. Desk workers will experience tightened hamstrings in the back of the thigh. Tighter, shortened psoas muscles is also a common problem with desk workers. Tight hamstrings prohibit extending the leg or straightening the knee completely. This, in turn, will inhibit activities as simple as walking. Stretching tight muscles during strenuous exercise makes them vulnerable to damage. Injured muscles might not be strong enough to support joints, and this can result in a secondary injury or chain injuries to joints. Stretching keeps muscles long, lean and flexible; physical exertion will not over-stress the muscle.
With a body full of muscles, the idea of daily stretching may seem overwhelming. Stretching every muscle is not necessary. These are the areas that are critical for mobility:
You should make an effort to stretch at least three to four times per week.
Stretching is not a one and done undertaking. There is no magic set of stretching movements that will give you greater flexibility. Mobility techniques are used as well. You’ll need to make stretching a habit. You must remain committed to the process for the long-haul. Your muscles did not become tight overnight. it’s going to take more than a few sessions to return them to their flexible state. It will take weeks, possibly months, to return your muscles to a flexible state. Once you achieve flexibility you will need to stay committed to maintaining it.
Indy Core Fitness can assess your muscle strength and tailor a plan to fit your needs. If you have a chronic illness you will need to consult your doctor before starting.
It is now scientific fact that too much sitting is bad for your health. Human beings are not “designed” to sit for long periods of time. Unfortunately, technology has led to a situation where people are sitting through their workday and then going home to sit some more while watching television or playing an electronic game. Do you fit into this common profile? If so, you have an increased risk of diabetes, heart disease and decreased life-span potential.
Additionally, sitting around is hampering your ability to burn calories. Studies have linked long periods of sitting to weight gain and obesity.
If you are an office worker and are seated most of the day then you have a problem that puts you at risk.
And there is more to this than your own health concerns.
This is why sitting less and standing more is such an important lifestyle change.
Most office supply companies who sell office furniture will have sit-stand desks.
If you decide to switch to a sit-stand desk you should start out splitting your time 50-50 between standing and sitting.
Did you know that poor blood flow and knots in your muscles will keep you from burning calories and losing weight? Foam rolling needs to become part of your workout to help keep your fat burners working at 100 percent.
Foam rolling is an excellent technique to recover after strenuous activity. Athletes can use this technique the same day or the day after a hard workout.
Myofascial Release applies pressure to parts of the body in order to release tension. During your workout scar tissue can form in the muscle creating little knots. In addition to “removing” those little knots, this recovery technique can lead to greater joint mobility and range of motion.
Foam rolling will improved blood circulation in the muscle. The muscle will repair faster due because the problem areas are getting more nutrients with increased blood-flow. Foam rolling is also great for stretching your muscles because it helps to relieve the tightness and knots that come with regular high-intensity workouts.
In the video below, Megan demonstrates two techniques to release this tension and remove the knots in your legs. Both of these recovery techniques are great for runners or those who have done a lot of running for their cardio exercise regime.
To learn more give us a call at 317-973-1677 or email us at kim@indycorefitness.net. We are open from 5:00am to 8:00pm.
