TABATA: Finding Time to Move

Busy day at work and no time to move? 

#tabata is always my go-to when I’m short on time, and even when I’m not.

The format is easy: (8) Rounds = 4 Minutes, and if you have more time you can do multiple sets.

Each round is:

20 seconds of max effort / 10 sec. Rest

And there are free Tabata timer apps online (that you can download to your phone) to help keep you on track of when to work, and when to rest.

Typically a HIIT (High Intensity Interval Training) workout, but you can use the same format for any movement at any pace. 

The graphic shares some of my top five (with and without equipment) options. Like Kettle Bell Swings, Slam Ball, Wall Ball Sit-ups (with equipment) and no worries if you don’t have access to equipment, it can be modified to any movement… sit-ups, push-ups, squats, etc.

Great when work is busy, when traveling, or just because you like the format, like I do.

I feel I can do anything for 20 seconds knowing I have that short rest before jumping back in. 

Everything is modifiable  #allorsomething 

Are you a Tabata fan? What are your go-to options when short on time?

Thinking Outside the Plyo Box

My first thought when I began writing this post was that you would think I’ve lost my mind (insane in the membrane). 

Why would someone who can’t jump, due to late stage #lipedema & #hypermobility suggest a #plyobox - the equipment used for #boxjumps ?

Here is where I’m asking you to think outside the proverbial box (see what I did there).

For starters, they are traditionally used for more than box jumps; step ups, dips, glute bridges, hip thrusters, etc. 

But what I’m referring to in this post are three obvious reasons members in my support group might consider one…

1. Plyo boxes are strong AF, they are made to support major impact, and as such have a higher weight limit, upwards of 500lbs, which is great for seated workouts (especially if you are doing seated weight lifting), but also a safe seat option for taking a break between sets.
2. They are stable, they do not tip over easily. Great when you are doing things like modified push-ups leaning against one (for even more stability push it up against a wall). Having balance issues can be challenging, this can help put you at ease.
3. They are great for MODs, as they have 3 different heights, this one has a 16”, 18”, and 24” side to choose from. You can use for things like sit to stand squats, lowering the height as you get stronger. Same for those modified push-ups, the lower you go the more challenging the movement. Also great for tire flip prep! It obviously doesn’t weigh as much as the tractor tires (think the box is about 25lbs), but walking behind it and rolling it from one height to the next gets you varying your depth. 

I use one at the dojo and coach just got me one for at home. I’m a fan and highly recommend one for home use. I’m actually thinking of sewing a quick slip cover for it and using it as an ottoman when not being used for workouts - that way it is always ready when I am and takes up no extra space in the house.

What is your favorite use of a Plyo box?

Fight or Flight: Is Not Meant to be a Lifestyle

I’m sure by now you have heard the term Fight or Flight - if not, it is the body’s automatic response to stressful situations, it is our nervous system’s way to keep us safe. Think caveman days, do I stay and fight, or do I run away?

There are two sides to our autonomic nervous system: Sympathetic (fight or flight) and Parasympathetic (rest and digest).

Harvard Med has a great article describing the sympathetic state being like the gas pedal of a car, and the parasympathetic state is like the break.

Being in the sympathetic state is supposed to be for urgent situations - as in you see a threat, you react - did you know your nervous system starts reacting before your brain fully recognizes the threat? 

It sends hormones out like adrenaline and cortisol to get us fired up and ready. Then after the threat passes, our parasympathetic state kicks in to help us rest & digest (recover).

Living with chronic pain and/or in fear of falling (like so many with Lipedema, and other chronic illnesses do) means you are living in the fight or flight state.

Our bodies are not made to live like that.  So it becomes really important to seek ways to get our bodies into a parasympathetic state. 

Did you know humming is a great way to do this? It is wonderful for vagus nerve stimulation.

Other things to try are moving (leisurely walking in nature, restorative yoga, stretching, etc.), yawning, laughing, singing, deep breathing, even hugging - think about it, doing relaxing things is going to send signals to your body that you are safe. 

AND if you are in a parasympathetic state your body produces less inflammation! Always a goal when living with chronic illnesses.