Relative Something

*this* John W. Hays' take on things and experiences

Posts Tagged ‘planking

Other Examples

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As long as I’m on the subject of sticktoitiveness, there are two other examples in my life that have slowly rewarded me for staying the course day after day, in one case, for years.

When I finally took action to address an addiction to sugar which manifested in cravings that controlled my decisions, I had no idea what lay ahead for me. I had previously experimented with simply cutting out desserts and cookies or candy treats for a random period of weeks, just to see if I could, but I neglected to account for the amount of sugar I was getting from other sources.

My cravings for breads and cereals would ramp up to impressive levels, and I would allow myself those compromises.

After learning more about where I was getting most of the sugar in my diet, and discovering the actual measurement of sugar recommended by the World Health Organization for percentage of daily calories, I set out to control it by watching the numbers.

That made a big difference. First of all, it showed me how physically addicted my body, and mind, had become. I experienced withdrawal symptoms that included headaches, dizziness, nausea, and tremors, not because I cut out sugar completely, but simply by strictly limiting the amount of sugar in the food I was eating.

It has taken me years at the rate I am working it (because I waver with my level of strictness), but self-control slowly improved to a point where it hardly takes mental energy to employ anymore. Most importantly, I am not just doing this for a period of weeks. This is forever. I always measure how much cereal I eat, and I always check serving size information to figure out how much sugar there is.

A more recent adventure in every day tenacity that I am watching produce slow results is, my daily planking exercises. When I started back in the last week of March, I decided to see what results I might achieve if I did the exercises my physical therapist recommended for the entire month of April. These were focused on strengthening my core to treat the painful symptoms of degenerating discs.

It is really helpful to not be constrained by debilitating pain when doing daily chores to care for our animals.

Thirty consecutive days of planking in April established enough of a pattern that I found it easy enough to keep going through May. Then two months became four, and in a blink, I’ve made it eight months of pretty regular planking. In that time I have slowly gained enough strength that I have modified my methods to match.

The current plank that is my primary exercise is four minutes long, starting with a minute and a half of a basic horizontal planking, then 45 seconds of lifting an opposite arm and leg for a two-point plank, 45 more seconds with the other arm and leg, and then finishing with a final minute of the basic plank again.

There are other leg exercises and some yoga stretches that get mixed in after the planking, depending on how much time I have to spend, but the planking is key.

Between these two daily efforts of healthy controlled-sugar diet and regular exercise, practiced over months and years, my physical health is in better shape than most of my previous adult life.

That is providing plenty of incentive for me to stick to this indefinitely.

Maybe the fact that these steps are not a quick fix, makes the positive results that much more satisfying. It definitely provides a welcome bonus of boosting my mental health, as well.

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Improvement Movement

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In my grand scheme of a continuous improvement movement toward optimal health, I have recently added new attention to not cleaning my plate. It’s an old habit, but eating everything served has long contributed to my consuming more food than my body needs at a sitting. I’ve decided to take another crack at altering that pattern.

It’s a project I tried off and on in the past, just like my attempts to stop snacking directly out of the bag, or trying to get a full 8-hours of sleep a night. I have not accomplished everything I set out to achieve.

I’m hoping to springboard on the success I have been experiencing with my daily regimen of planking and stretching exercises.

Actually, it parallels well with my recent decluttering effort. The latest accomplishments have inspired me to keep going to the next level of clutter out in the shop.

My planking success –started about 6-months ago and still making daily progress, well beyond the initial 30-days-in-a-row goal– seems to be inspiring me to take the next step toward better (and consistent) attention to portion size.

This whole portion control thing rides on top of my earlier focus to kick a sugar addiction and rein in the percentage of my daily sugar consumption in my diet.

Last night, I took a moment to calculate the number of grams of sugar in a serving of Trader Joe’s Chocolate Coconut Almonds that Cyndie brought home as a treat on our anniversary. It’s the coconut that sends these over the top. It calls out to me every time I walk past them.

Sixteen grams in a 1/3rd cup serving, which is a little under 1-gram per coated almond.

I have tried to satisfy myself with eating just 2 or 3 almonds at a time, but then the challenge I face is to honestly track how many little visits to the well I make in a day.

Craving is a powerful thing.

I’m happy that I have developed a bit of a craving to do my daily planking routine, and I struggle with the craving to sleep that washes over me at times of the day when I can’t.

Now, if I could just get myself to crave small portions of really delicious large servings of food on a plate in front of me, I’ll really be getting somewhere.

Here’s to continuous movement toward optimal health, one step at a time. Mind, body, and spirit.

Join me, won’t you?

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Karmic Humility

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Today is Friday, so I was able to sleep in because I don’t commute to the day-job on Fridays. The final minutes of my slumber this morning were filled with a dream about our cattle.

We don’t have any cattle.

Made me think of the saying, “all hat, no cattle.”

I would have said I was dreaming about cows, but after the great escape and tromping of our property by our neighbor’s bovine ten earlier this summer, we learned he didn’t have cows. His herd was all steers, so the term to use was, cattle.

I’m thinking my mind was dreaming of cattle to distract me from what is stabbing me in the back during my waking hours these last two days: degenerating discs again.

In a twist of karmic humility, instead of boasting about the progress of five consecutive months of daily plank exercises, I find myself focused on a debilitating flare up of stabbing back pains. The precious positive thread woven into this tale is the noticeable difference in level of disruption this time. I truly believe it is the result of the strength built up in my core from my string of consecutive days of planking.

When my series of painful back injuries were diagnosed as degenerating disc disease years ago, I was given a regimen of recommended exercises to treat the symptoms. The easiest was to walk a half an hour a day. Stretching and plank exercises were also advised. 

I was all about the walking, but the exercises weren’t activities that I easily maintained.

Oddly enough, it wasn’t my degenerating discs that inspired my decision to finally get serious about planking. It was more about vanity. I was unhappy that none of my healthy efforts ever seemed to put a dent in the paunch and love handles that graced my midsection.

Cutting the amount of sugar in my daily diet had gone a long way to trim out my overall plumpness, but that classic paunch persisted.

I also credit the annual Tour of Minnesota bike trip for inspiring me to plank. Knowing I was at a risk of not having enough opportunities to bike in preparation for the mid-June trip, I decided to try planking every day in April to at least build up my core strength.

My butt might not be ready for the trip, but the rest of me would be resilient and strong. Knowing that planking was also advised to ward off back problems did help maintain my motivation at the time. Who wants to bike all day and sleep on the ground at night with an ailing back?

So, I succeeded in planking all through April, twice a day, in fact. It’s said that doing something for 30 consecutive days goes a long way to creating a habit. I planked through May, June –taking a week off during the bike ride– and have continued pretty much every day since.

Sometimes I miss an occasional day, or skip a morning or night, but the habit has been established, and the developing results are noticeable. The paunch and love handles are losing ground. As the planking has gotten easier with accumulated strength, my routine has expanded to longer duration, two-point planks, side planks, and more yoga stretching.

This morning, the routine is greatly modified to accommodate a recently unhappy, worn out disc.

Consider me duly humbled.

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Written by johnwhays

August 31, 2018 at 7:53 am

Vantage Point

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While sprawled on the living room rug after a mere single rep of planking, after leaving the couch because I was tired of wasting time waiting for a page to load, I watched the scenes of dinnertime unfolding before me from the unique vantage point.

It was entertaining and I was feeling exceedingly lethargic, so I laid there for a long time, propped on my elbows reading until the meal was served.

IMG_iP1391eIMG_iP1398eCyndie grilled pork chops, and served them with sweet potatoes and corn on the cob. It was delicious.

She feeds me like I’m a king. I can never thank her enough for the elegant culinary luxuries she bestows upon me. Especially when it involves walking around me as I lay on the floor like a slug, watching her move to and fro in the actions of her craft.

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Written by johnwhays

June 9, 2016 at 6:00 am