YOUR HEALTH
Form matters when you lift weights. Proper form not only prevents injury, but it will ensure you get the results you seek. Ever see someone lifting super-fast? They aren’t working both phases of the muscle, and momentum is doing the majority of the work for them. When we rush and hurry our muscle work, we diminish the benefit to our bone density.
Let me break it down for you. The concentric contraction means the muscle tension is rising against the resistance, think bicep curl where you bring your hand/wrist toward your shoulder. You feel the concentric phase compared to the eccentric phase where the muscle lengthens and goes with gravity, aka lowering your arm back down. When you let your arm just flop down, you have only done half the cycle, and you will only get half the results.
Concentrate on moving slow on the lift and on the lowering. This applies to all muscle movements. All you need to is think what is the hard part—the push, the pull, the lift—and move slow. Anytime the movement is easy or going with gravity—the lowering, the releasing, the extension—control the movement and don’t allow gravity to take over…resist it. This is why it is called resistance training, and it is critical not only to maintain muscle mass but also to create healthy bones.
Proper form also requires core muscles. We are only as strong as our core, so with any muscle movement, ensure your abdominals are contracted to support your spine as they are opposing muscles and need each other. Keep your knees soft and never lock them, using your leg muscles to steady you. Go with your knees and not against them. Meaning, watch your alignment.
Don’t forget proper breathing! Inhale on the eccentric portion and exhale on the concentric. Why? Because you are getting oxygen into the muscle and body, preparing it for the work load. Never, ever hold your breath! If you are breathing correctly, you will have to move slowly or you would hyperventilate. It all works together for your good!
YOUR LIFE
In a world where we can order anything we want with a quick click of a button, we need to be more mindful of our purchases. Amazon reports their Prime Members spend an average of $110 a month or $1,320 a year. Material items can start to consume us, and too much stuff can weigh us down emotionally, not to mention financially.
Ways we can reign in our spending is to create lists. Your grocery list is typically full of “must have” as you need food to eat. Household items, clothing, accessories, and entertainment usually fall into the “want to have” category. We need to pay more attention to our wants and weigh them out. Ask yourself if the price is good or can you wait until it is on sale? Is it something you will really enjoy, or will you quickly forget about it shortly after you purchase it?
I have a variety of lists from clothing I need to music and movies I want. These lists guide me as I shop, and I weigh material items against my travel wishes and dreams. Let’s face it, we aren’t made of money, and we are making daily choices where to spend our limited resources.
Owning a home will always require fixing, replacing, and upgrading, and that all costs money. If you love the latest, greatest trends, you are choosing to spend money there and may not have it for travel. Everyone must decide how they spend what they have, but none of us should be spending what we don’t have. Keep yourself in check and honor your budget! For big-ticket items, plan ahead and save. Cut back on something in order to save. We must fight instant gratification and learn the art of delayed gratification.
Social media can give you a huge case of the wants after seeing someone’s latest trip to Europe or their new car. Stop comparing yourself to others and stay focused on your goals. We are all at different ages and stages of life, but I can tell you the older I get, less is definitely more!
YOUR CAREER
Back in the 80s, Bananarama & Fun Boy Three released the song, It Ain’t What You Do, It’s the Way You Do It, and the lyrics continue with “and that’s what gets results.” As a human behavior consultant, I couldn’t agree more! The same task can be done by multiple people, and yet, it will be done differently depending upon their unique personality style.
As leaders, we need to remember this principle and quit focusing on the how. Instead, ask the question: did the task get done? How an employee approaches a project should not be the concern but rather the measurement of completion and success.
Tyrants, control freaks, and micro-managers stifle creativity by forcing everyone to behave like them. This is a recipe for high turnover! Should you surround yourself with your carbon copy, you won’t grow. Status quo will prevent reaching the next level.
In my book, Leveraging Your Leadership Style, I offer insights into each of the four styles and how you can motivate and lead them, maximizing influence. Get your copy today!
MONTHLY FEATURE
We are more than half way through the year, and the holidays will be here before we know it. This is the perfect time to get a grip on your eating habits so you can obtain your ideal, healthy weight. I always tell clients trying to lose weight during the holidays is insane. Holiday season is when you aim for maintaining. I have a great tool to help you track your food and habits: The Fitness Discovery System. Check it out and reach those health goals!
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