INSANITY workout program- Weeks 2 and 3

Three weeks down on Insanity and I am warming up to, though not hot on the program for my readers.

As stated last week, I like the intensity of the program. If you are feeling lethargic (and who isn’t at 5am when Susan and I get up to do the workout), Shaun T is going to push you to get out of your funk.   I also love the creative new exercises I have learned such as bench press leg raises, power jumping jacks, standing sprints with hurdles, plank oblique knee raises, and ski jumps.  I also love that, when I am limited on time, I know I can still get a good return on my short investment.

There is one big issue about which I want to caution readers. You really need to know your body and pay attention to how you are doing the exercises. Shaun has you moving so fast that it is very easy to sacrifice form just to keep up. There are a lot of moves where you bend over and stand up while jumping.

For example, while watching my wife, I noticed she has a hard time squatting fast enough to get to the ground, so she compensates by bending forward at the back. Since she is also jumping and twisting at the same time, this can seriously compromise her back. There have been a few days where Susan has complained of her back, knees, and shoulders (in the area of the rotator cuff) being pretty painful. I recognize these symptoms as not being “normal” workout aches and soreness, so we have talked through modifying her form on some of the moves.

If you have minimal knowledge of proper body mechanics, be sure to really watch the leader, Shaun T, closely and have a mirror so you can keep an eye on your form. Don’t pay that much attention to the models, as they sometimes don’t have the best form either.

Now, I will go back to watching game 7 of the World Series. Go Cards!

Top PT Tips Part 2: Taking advantage of every moment: getting enough rest

Part 2 of the Top PT tips series is about getting enough rest. Ironically, I am writing this at about 9pm and my bed is calling my name after a very long day. I am truly exhausted, so I will stop rambling and get started. 

1. Sleep with a pillow between your knees- do this while sleeping on your side. It will keep your spine in a more neutral position and help you have a more restful night sleep.
2. Use a towel roll in your pillow- a pillow can cause your neck to crane upward when sleeping. It can be very effective to use a towel roll in the part of the pillow that fits under your neck. That way, the cervical spine can be supported, and the head can rest in a more neutral position. For some, a down or memory foam pillow can work better since it will conform to the curves in your head and neck.
3. Don’t go cheap on your mattress. If you are trying to save money, get a used car. Unless you are an over-the-road trucker or a salesman, odds are you will spend much more time on your mattress than in your vehicle. So, it is crucial to your well-being to invest wisely. Susan and I just ordered a new mattress that we are very excited about, although we have to wait six weeks to get it. When “trying on” mattresses at the store, we quickly realized how badly we needed a new bed. Our old one is 17 years old. Despite religious flips and turns every 3 months, eventually a mattress does not exert the same force on your body and will sag. This causes creep and strain on joints and ligaments over a long night. You wake up sore and tired because all night your body has been fighting gravity. So, look for a bed with a combination of proper support and one that conforms well to your body.
4. Get to bed early and get up early to do your work out. It’s such a timeless phrase that it is cliché, but Mr. Franklin said it best…. “Early to bed, early to rise, makes a man HEALTHY, wealthy and wise.” Getting to bed early so you can work out early will help you beat the million distractions and other priorities that prevent people from accomplishing their goals. I know for me that if I don’t get a work out in early in the morning, then it just won’t happen. If you want a critical transformation, than a good, hard, productive workout has to happen!  

Nightime for my toddlers can be a battle because they don’t want to miss anything. But we should be older and wiser and know that if we don’t get enough rest we won’t have the energy to fight the battle of the bulge. Be sure to take advantage of every moment of the day, whether your eyes are open or closed.