Doing Negatives

When I was first learning about weight training, I ran across a concept called 'negatives.' The idea was that someone would help you lift the weight, then you would slowly lower it. Do this a few times, and the muscle quickly becomes worn out from fatigue. The next day, that muscle would be really sore. (but i liked it, because I thought it meant that the muscle was damaged but would rebuild itself bigger and better) Shows how much I knew back then.

Today, 'negatives' are far more pervasive, but they affect our thoughts, instead of our muscles.

Short story.

Before my daughter went away to school, her computer suffered a failure. Power it up, and the screen was blank, except for a small, flashing icon of a sad computer face in the middle of the screen. This was particularly upsetting for my daughter; she's a creative, and had all of her written and photographical work on her laptop. We took it over to the Apple store to consult with the 'Genius Bar.' Sitting at the counter, we watched the tech look over the computer and try a couple of fixes, neither worked.

He told us he was going to take it in the back to do a more advanced diagnostic, and that there were a couple of possible outcomes. Either he'd be able to just 'flip a switch' internally, and it would all be fine, or it wouldn't, and it would have to be sent out for more advanced data recovery.

He left, and when I turned to my daughter, I saw she was tearing up.

'What's wrong?'

'All my writing is on that. And my pictures...pictures of grandma and grandpa...what if...'

'Hold on; what did he say the possibilities were?'

'That it would either be fine, or we'd have to send it out.'

'Did he say that all your work was gone? That we could never get it back?'

'No...'

'Ok; so you're getting upset over something that hasn't happened. Over something that wasn't even one of the proposed outcomes. It's just as likely that he's going to bring it back out here working fine.'

And it was.

The point is that, almost daily, we expend a lot of time and emotional energy fixating on things that haven't happened. Conversations, events, interactions...all with 'what if...' placed in front of the thoughts. Funny how we rarely think, 'what if this (fill in the blank) goes really well?'

Ever woken from a dream in the middle of the night, with your heart pounding? Do you think to yourself, 'That must have been the most exciting roller coaster dream ever!' Of course not. You think, 'Oh my goodness I think I may die.'

The basic physiological markers of fear are the same as those for excitement. Driven by adrenaline, your heart pounds, your breathing accelerates, your stomach tightens...but wake in that state, and instantly it was a 'bad' dream. Was it?

If I said to you, 'Here's what I'd like you to do: make up a story in your head, one that has an undesirable outcome. Then I want you to get really upset about the outcome, and spend a couple of days stressing yourself out over it.'

Hopefully, you'd think the idea was ridiculous. Fact is, though, most of us do this all the time. We think about something, and instantly think it will go badly. Why?

There's a saying that pessimists have it better because they fear the worst. So, when things do go wrong, they aren't disappointed, but, if they go well, they're pleasantly surprised. That's a terrible was to go through life. (In my opinion)

I'm not saying that 'thinking positive' is a cure-all; it's not, and in some cases it can make things worse. My suggestion is this: the next time you find yourself stressing and obsessing over an upcoming event, just ask yourself what you're basing those feelings on. Are you reacting to a story you made up in your head?

I stopped doing negatives in the gym because they really weren't giving me the results I wanted, and because they hurt.

Creating, thinking about, and reacting to the negatives has the same effect.

When it comes right down to it, it's just as likely that things will go right.

How Can I Help You?

For as long as I can remember, my Dad has been an antiques dealer. In addition to my own natural interest in strength training, there was a not-insignificant amount of formative training in the lifting and carrying of heavy things when I was young. (it is not lost on me that there is some poetry in the fact that I now teach people to lift and carry heavy things) His profession, though not mainstream, was easily described: he sought out and purchased exceptional examples of early American furniture, then sought to re-sell the pieces to other dealers or collectors who were seeking the same. 

When I was younger, particularly just after I moved from New England to the Midwest, it was hard for me to describe my work to my Dad. I'm pretty certain he thought I was wiping sweat off machines and folding towels just for the free membership. I do remember the day it changed, though.

Four or five years after moving to Illinois, I was back on the east coast, visiting my Dad. He had some errands to run, and a couple of visits to make, and potentially needed help should any treasures be found. One of the stops was to see Cory, another dealer I knew. (I knew many of the dealers in my dad's circle, which parlayed itself into a great two-day gig moving furniture into and out of a show in New Hampshire every summer. Good story for another time) 

In the course of conversation at Cory's, it came up that he had bought this new exercise machine - a Soloflex - and that his back was bothering him quite a bit. My ears perked up. 

"What exercises are you doing?" I asked. 

"All of them," was the response. 

"Show me what you're doing."

Cory took me into the next room where the Soloflex stood. (no lie, it was very cool at the time; one of the first non-traditional home gyms available, and I wanted one desperately) On the wall, Cory had taped the poster with every possible exercise one could perform with the machine. 

"You're doing all of these?"

"Yes."

"Can I write on your poster?"

"Umm, sure, I guess..."

"Do you have a red marker?"

Cory left the room and came back with a marker...and my Dad. I proceeded to cross off five or six exercises that could cause, or exacerbate his back issue. I then taught him two or three alternative movements that would help him strengthen his midsection without discomfort. 

Cory thanked me, and, once his business with my dad was done, Dad and I hopped in the van and headed out. Dad was quiet (even for him.) 

"You ok, Dad?"

Quietly, he said, "I just realized what it is that you do." 

"What did you think I was doing?" (as if I didn't know)

"I don't know; but not that.'

That day changed a few things between my Dad and me. In addition to no longer feeling like he'd wasted his money paying for my first personal training certification, he seemed to gain a bit of respect for me. (always nice, right?) He'd actually call me when he was having activity-related pain, and ask my advice. So rewarding. (and in order to help him feel better about his investment, I told him that, when people ask what his son does, he can simply say 'Applied Physics and Human Biomechanics.' 

SO - what DO I do? I help people regain and / or improve movement function so they can do what they want to do at an optimal level and without pain. I've had post-surgical clients who were rehabilitating rotator cuff repairs, spinal surgeries, tears to the labrum of the hip, and ACL repairs. Clients who had (or were told they had) scoliosis. Athletes who want to be stronger, faster, and more powerful. Golfers who want to hit further without back or knee pain. 

It all starts with a conversation. We discuss what you're feeling, and what you'd like to accomplish, short-term and long. We assess your movement, to illuminate any challenges that are limiting you. We develop a plan to move you forwards, then begin to implement the plan. Simple, and effective. 

So, think for a moment about where you are, and where you want to be, then tell me - 

How can I help you?

Diets Diets Everywhere...

...but how to choose?

There are SO many options.

South Beach

Atkins

Keto

Mediterranean

Low Fat

High Protein

Low Carb

Gluten Free

...and on and on.

Let's simplify things.

Rather than trying to discern what is the best diet by what not to eat, let's take a quick look at what nearly all the programs have in common.

There are generally five components common to nearly every weight management plan:

 - consume adequate amounts of lean protein (eggs, fish, poultry, beef)

 - eat all the vegetables you want

 - stay hydrated

 - be active with intent

 - create a mild calorie deficit (burn more than you consume)

IF you are struggling with 'weight management' or fat loss, take a look at the first four categories. Which one (or two, or four) is getting the least attention? Once you know what you're not doing enough of...well, do more of it.

You're thinking, "But, there's no starches or dairy or fruit on the list. Am I supposed to skip them?'
You're overthinking. I'm not suggesting that you do anything different with those foods unless you know them to be problematic for your digestive system (in which case you've likely already eliminated them)

I'm suggesting that, if you're not consuming some protein at breakfast, or lunch, or dinner, just add some. Add a hard boiled egg or two to breakfast. And/or some chicken breast to your salad. And/or some fish for dinner. Where there's a gap, fill it.

Same plan for the vegetables. Wherever you're not consuming them, pick one or two that you enjoy, and add them.

Water? Keep it simple. Drink 8oz of water each time you eat. Maybe have some tea mid-morning and a coffee mid-afternoon.

People also tend to obsess over the activity component, sometimes to the point that they just don't do anything because it seems like too much effort. 'I've got to pack a gym bag, deal with traffic, before or after work, wait for machines / equipment, deal with 'gym people,' shower, get home...'

Yes; that would be exhausting. Again, I'm saying, look at what you're doing now, and add a little. Climb the stairs a few times at home. Stand up and sit down on your couch 20 times. Walk up a hill. Just do a bit more than you're doing now, and move faster than you would while shopping at the mall.

As for the calorie deficit, if you're filling in your protein and veggie gaps, staying hydrated, and progressively being a little more active than the last, the deficit will take care of itself.

It doesn't have to be complicated.

Let me know how I can help.