Let's G.R.O.W...with your goals!

     Last weekend, I told my husband about a couple of changes I want to make, some goals I made for myself.  He then starts asking me a serious of questions.  

     After he was done asking, he says "That is something I learned during my leadership training this week."  And I thought, "You know, I'm going to share this in my blog!"  Because, it is super easy to remember, and helpful!"

     So...here is how you can G.R.O.W.

     G:   What is your Goal? 

             Be specific.  The more specific...the easier it will be to plan and achieve!

     R:   What are the Resistances keeping you from achieving your goal?

            No matter how little you think the Resistance is, write it down! 

     O:   What are your Options?

             For each of your resistances, write a couple different options that can get you past them.

     W:   When will you achieve your goal? Or When will you be carrying out your plan of action?

             If it's a goal with a date (i.e. run a marathon) put that When down.  If it's a long term goal (i.e.   

             start eating healthy) then When will you do your planning to make it happen?

           

     So, there you have it!  It's an easy, great plan! And reminds me of one of my favorite quotes:

If you fail to plan,

You plan to fail.

I've got your back...on protecting your spine ;)

When you think of your core, what muscles do you think of? Most people think of just your abdominal muscles. In fact, your core is your entire mid section...front, back and sides! And it is important to train all these muscles.  Only training either your abs or your back, will cause your pelvis to tilt into an unnatural position, causing back pain and even sciatic nerve pain. 

So, what should you do, if you don't have access to a gym and weights.  Well, I just read an interview done with Dr. Stuart McGills.  And, according to him, sit-ups are NOT the answer! (and after reading his explanation...I see how it makes perfect sense!)

Dr. Stuart McGillis is a Professor of Spine and Biomechanics at the University of Waterloo, where his laboratory explores low back mechanics of both injured and uninjured people.
And in his interview he uses the example of a metal wire.  How do you break a metal wire with your hands?  Simply, bend it back and forth, back and forth until it fatigues and breaks.  

Do you see where I'm heading with this? Think of your spine as a wire, and what are you doing with your spine, when you do sit-ups? Exactly! You're repeatedly bending it! 

He says that he sees extremely fit athletes, with "washboard" abs...and horrible spinal health! 

His advice to a strong core...the 3 simple exercises. I've posted the link to his interview, and it includes the video of the exercises.  And let me tell you...they will WORK your core! In the interview he also address how to protect yourself from back pain, if your job involves sitting at a desk all day!

So, ditch the dreaded sit-ups, and try these workouts!

Thanks for stopping by!


Interview with Dr. Stuart McGill:

http://www.healthynomics.com/2010/11/dr-stuart-mcgill-interview-back-health-core-exercise/