Wellness: The Mental Game

In today's #BWG: how your brain's protection system can inhibit your progress; a guide to catnaps; and a prayer for those returning to school today. May it bless you.

Be well,
Bob

MIND

Bret Contreras calls himself "The Glute Guy", But in this piece on the role of your nervous system in protecting you from injury, he explores how your mind can also limit your performance, unless you work in harmony with it. Here's his conclusion, comparing your brain to an over-protective mother sitting next to you in a sweet Italian sports car.

So how do you convince mom to let you drive the Ferrari faster? Several obvious strategies spring to mind. You show her that you are a safe driver by avoiding accidents (and close calls.) You keep the car in good condition. You establish a record of many safe trips at slow speed before progressively increasing your pace. You show her that you know the roads, and have skills in use of the brake and steering wheel. Maybe you even pretend there’s an emergency (pro tip: this doesn’t work every time.) 

Similar strategies would apply in a program to achieve maximum strength, flexibility or endurance. You stay pain-free and healthy. You use a plan of graded exposure and progressive overload to manage training stress. You work on your technique to ensure your movements are controlled, stabilized, pain-free and related to a useful function. And you respect the role of the nervous system in being the ultimate governor on your performance.

BODY

I'll admit it. I'm a napper. The people who know me well know that if they're calling me in the late afternoon, they need to start by asking, "Did I wake you?" or else I might not remember the conversation. Since my cancer, I need a lot more sleep, and napping helps me to stay strong and alert for the things I need to do. But naps aren't just for babies, the sick, and the elderly. A lot of people can benefit from a little doze during the day: In Napping Dos and Don'ts for Healthy Adults, the Mayo Clinic has a great guide on the who, why, and how for effective napping.

SPIRIT

Today is the first day of school for most kids and teachers in Lexington. Here's a blessing from the Episcopalian Book of Common Prayer to remember them.

O Eternal God, bless all schools, colleges, and universities, that they may be lively centers for sound learning, new discovery, and the pursuit of wisdom; and grant that those who teach and those who learn may find you to be the source of all truth; through Jesus Christ our Lord.   Amen.

Living With Depression and Grief

Many of us are grieving the loss of a great, and greatly wounded heart today. But even as we grieve, it is good to remember that life, even a life that seems hopeless at the moment, is worth fighting for. I will say more when I've had some time to contemplate the loss of a man whom millions of strangers thought of as a friend. For now, may you, and may Robin be blessed.
Be Well,
Bob

MIND
This counter-intuitive and provocative article from Scientific American explores the possibility that depression is not a disorder, but an evolutionary adaptation to complex problems. Can the intensity and focus that depression gives us be put to creative use, rather than breeding destructive rumination?


BODY
Some startling results from Dr. Michael Babyak, et al at Duke...

SPIRIT
It isn't always easy to believe when you are depressed, but it is true...

Today's light-hearted BWD takes a look at some of the hilarious ways people have spent money looking for fitness magic, offers natural solutions for gas, and introduces a hero whose cyclocross career started with a decision to get out of the house and live. May it bless you.
Be Well!
Bob

MIND

Fitness fads can be funny. They can also be dishonest. Ever since the first con man strolled into town with a sack full of snake oil and patent medicines, scam artists have been pulling the wool over the eyes of people who long for health and fitness without actually having to work hard to get them. Millions are seduced every year by the promise of a shortcut to wellness. LIVESTRONG.com explores some of the silliest in this amusing slide show. Before you invest in a program, system, or piece of equipment for your body, use your brain. Think before you buy.

BODY

Oh, and speaking of funny (come on, you know they are), many of us find that increasing the whole foods and fiber in our diet can have consequences that are, well, aromatic. You can invest in pills and potions to reduce offensive emissions, or you can try one of these food-based solutions for the toots from the folks over at Huffington Post. Here's hoping one of them helps you keep things silent, not deadly.

SPIRIT

There are heroes all around us. Meet Ernest Gagnon. At nearly 600 pounds, he was standing at Death's front door (and locked inside his own) Fed up with the shame, Ernest decided to climb onto a bicycle and pedal his way back to life. His story of courage and determination at npr.org is sure to inspire you to pick yourself up when things seem hopeless.

Wellness That Feels Good, Tastes Good, And Makes You Smile

Today on BWD: a look at the fact and fiction that surrounds that macho legend about "No Pain, No Gain"; a look at an August garden treasure; and the joyful marriage of two great loves. May it bless you.
Be Well,
Bob

MIND: No Pain, No Pain

It's time to change the way you think about DOMS, Delayed Onset Muscle Soreness. Much of what we're taught turns out not to be true. This thought provoking piece from The Daily Burn challenges the myths and offers some truths about the No Pain, No Gain ethic that keeps so many people away from the gym, and exercise in general. Maybe wellness doesn't have to hurt!

BODY: If You Can't Beat 'Em, Eat 'Em.

Indulge me. Today's Run Bob Run celebrates that ubiquitous and much cursed August vegetable, the Zucchini. I've collected a pantry full of recipes to help you enjoy the squash that just won't go away until pumpkin time. There are a couple of old favorites, and one or two that sound so weird I'm just going to have to try them. Enjoy, as we celebrate ZUCCHINIPALOOZA! 2014.

SPIRIT: Do What You Love; Love What You Do

The universe rejoices when two great passions come together. Poetry and Music. Hitting and Fielding. Chocolate and Peanut Butter. Running and Knitting? You bet. The story of David Babcock's Kansas City Marathon will make you smile. It just will.

Life: Fight for it, Preserve it, Celebrate it

In today's edition: Fighting for life; preserving summer's harvest; and loving gratitude for the person you are. May it bless you.
Be Well,
Bob

MIND

Controversial? Oh, yes. Confessed liar and cheater? No question. Cancer Victor and inspiration to millions fighting the disease? Give Lance his due. His blood doping hurt his sport and destroyed his career. But his battle against cancer, in himself and later in the world, represents a legacy that will live long after he is gone. I read It's Not About the Bike... during my own cancer treatment, and the story of Armstrong's journey was a guidebook in courage for me. The tragedy is, the man was a hero long before he ever got back in the saddle.

BODY

What's not to love about the produce of late summer? Fresh, whole foods, packed with nutrition and free from preservatives. How to keep those treasures from the Farmer's Market fresh? Here are some tips from folks who should know... the editors of Vegetarian Times.

SPIRIT

People will go to some self-destructive lengths to stay in a relationship. For many of us, being alone is the most terrifying thing in the world. It doesn't have to be. The Bible says you are an imitation of the image of God. In this fun and challenging post, Maria takes a break from her Farm Country Kitchen for a few moments to offer her thoughts on the ways you might express your gratitude for the gift of who you are.

Weight Training is Good for Your Head, Too!

Today's edition of BWJ looks at lessons from the weight room, an advanced core workout, and the reasons we exercise. May it bless you.
Be Well,
Bob

MIND

You may not think of the weight room as a place to train your mind, but there are important life lessons to be learned from all that iron: the importance of patient, consistent pursuit of your goals; the power of poor nutrition; and the value of suffering. Bret Contreras, "The Glute Guy" lays it out in this fascinating piece on 10 Things All Beginning Lifters Should Know.

BODY

Why is your core so important? Because it's your powerhouse. Every human movement begins in the muscles that form the trunk: that solid wall of muscle from your shoulders to your hips. It doesn't matter if you're playing the piano, clicking the remote control, hitting a curve ball, or catching yourself when your foot slips off the edge of the curb... everything starts in your core. Here's a great workout from the folks at Shape magazine for advanced exercisers who want to go beyond the crunch and the plank for some high power core strengthening.

SPIRIT

What motivates your efforts toward wellness: love or fear? Do you exercise because you hate your body and want to change it, or because you love your life and want to be able to enjoy it as much and as long as possible? Rachel Grate's insightful essay, Why We Need To Change The Way We Talk About Working Out is written with women in mind, but it challenges all of us to find the positive, creative goals that will keep us on track.

Welcome to Bluegrass Wellness Digest!

Welcome to the first edition of Bluegrass Wellness Digest. May it nourish and inspire you in mind, body, and spirit. 
~ Bob

There is a role for everyone in the battle against cancer. Participants and friends of LIVESTRONG at the YMCA can register for our team in the Susan Komen Walk/Race for the Cure. This annual event is a great way to have fun with survivors and the people who love them, remember those who are lost, and celebrate those who are still fighting, 

A strong core is essential for stability and balance. Here is a great workout you can do to make your powerhouse more solid and dependable.

If you are still wondering if all the sore muscles and piles of sweaty laundry are worth it, here's an article from the New York Times describing some impressive research that shows how exercise helps to prevent the onset of Alzheimer's.

The YMCA of Central Kentucky's is holding an Open House this coming Sunday. It will a great time to try out a class, meet the staff, or exercise with a friend. It's a terrific way to spread the "Y-love" to the people you care about, and to save  some money, too!

Believe it or not, here is a Black Bean Brownie recipe! My neice tried it last night and she says her kids loved them, in spite of the different texture. 


Get a chance to move this week. It's been perfect weather for walking in the Bluegrass. 

Peace,
Bob