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Improvised home fitness equipment part 1:  the ruck plate!

4/29/2020

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Welcome back to the BSNV blog!  

I am a huge fan of using the things I already have for multiple uses.  Homemade workout equipment is no exception.  I do have basic  strength equipment, like an olympic bar with plates, dumbells, bands, and a TRX, etc.   But this time at home has inspired me to share a few of my favorite options of improvised home fitness.  So I challenged myself to use materials I have in the garage to make equipment that is versatile, easy to make, and effective!  My aim is to go beyond the conventional substitutions, like soup cans, milk jugs, or similar!  This week, I am going over the RUCK PLATE!   Watch my video, and read on below!

Introducing the "Ruck Plate"

A ruck plate is flat and heavy (as the name implies!),  it is typically used to add weight to a backpack for a military exercise, called a RUCK (click here fore more info).  Soldiers are trained to carry their heavy gear long distances in their "rucksack", often over rugged terrain, and while doing other exercises.  Rucking is gaining popularity in mainstream fitness, with many events (GORUCK, for example), and social ruck groups who meet up and organize their own.  

But beyond rucking, it makes an extremely versatile fitness tool!
  1. It turns your backpack into a dumbell, barbell, and weighted vest!
  2. It can help you burn more calories during your next hike, and can be used for exercises along the way.  Since it is flat, it distributes the weight very comfortably.   
  3. Adds resistance to all bodyweight exercises,  TRX, even yoga or pilates, while freeing up your hands and arms. 

    Here is how I made mine.  I include some mods if you don't have similar materials.

Materials: 
  1. A backpack!  Ideal if it has a padded laptop sleeve, but an older one with a divider also works great.  I have both (see pics below under "fitting to backpack").  Also ideal if the pack has a waist belt to further secure and distribute the load.
  2. Scrap plywood.  Anything 1/4 inch thick or more is perfect.  I had 3/4 inch, but would've preferred 1/4 inch
  3. The flattest, heaviest thing you can find that helps meet the weight you desire.  Mine is 20 lbs.  I happened to have these 10 lb plates, so they worked perfectly.  Look around the house for something that would fit that bill.  Even if you have to fill multiple ziplock bags with sand or similar, that can be taped or glued to the board
  4. A strong glue, suitable for wood and metal.  OR Duct Tape!
  5. A medium sized towel

Process
  1. Measure your pack for fitment.  I determined the perfect size for mine is 9.5 x 18.5 inches (see pics), but they are pretty standard size packs, so chances are good this size will work for yours.
  2. Cut the board to size. Sand the edges and round the corners until smooth to the touch
  3. I decided to use a router to remove 1/4 inch from the middle, just to help recess the plates in a little bit and to decrease overall thickness.
  4. Apply a healthy bead of glue around the perimeter of each weight, about an inch in from the edge (sorry, no picture of that)
  5. OR, if you do not want to rout the middle out, or glue it down (as in, you don't want to sacrifice your weights to the ruck plate, and want to keep using them as weights) simply wrap them in duct tape, as pictured
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I only had 3/4inch thick plywood, so i used a router to cut out a 1/4 inch of material just to help recess the weights down a little, then used a strong wood glue to hold them in place
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Finished, the overall thickness is about 1.5 inches. However, up to 2 inch is just fine. I just wanted to make sure it fits in my smaller pack (see below)
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Width is 9.5 inches
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Length is 18.5 inches
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If you don't want to remove the middle, or glue, simply use duct tape! This is the second one I made, only because I want to save the plates for their original purpose!
Fitting it to your backpack:  A ruck plate needs to be flat enough to fit inside the laptop compartment, or one of the pockets of your backpack.  I have a couple of backpacks, one with a laptop sleeve, and an older one without, so I wanted it to fit both. The older one doesn't have the padded pocket, so I just wrap it in a small towel. In my red pack, I still have plenty of space to fit my camera gear, hydration, extra clothes,etc.   See the pics below for fitment, and measurements.  Both packs are different sizes, but can still accommodate this size plate easily.
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Fits perfectly in the laptop sleeve, leaving plenty of room for other things needed to pack. Place it either direction, depending on how it fits best with everything else
PictureFits great in my older pack, with the divider. Wrap it in the towel for comfort sake since it's not padded, but it's still quite comfortable as is!

So what materials do you have that can create something close to this?  Leave a comment with your idea!

Watch for more ideas for improvised home exercise equipment, right here on the BSNV blog!  Until next time...
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A guide to youth exercise at home

4/14/2020

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Hi everyone,  welcome back to the blog.  It is week 5 of Health From Home!  So far, most of our education has been geared towards our own health, and ways to optimize and balance our work lives with measures to maintain health and fitness.  But what often goes overlooked (or, underlooked - is that a word?  Well, it is now) is the physical health of youth that may be quarantined along with us!  This post is dedicated to those with kids in the house, and how parents can find effective yet fun ways to keep the kids active at home.

It's not an ideal reality,  but today's youth are slower and weaker than previous generations.  During this time of quarantine, it is essential that kids at home are getting an appropriate outlet for physical activity - 60 minutes per day, ideally.  But included in that physical activity, should be some kind of regimented exercise, with strength training included.   Home-school physical education or recess shouldn't be ignored, but it CAN be fun for parents and kids alike to sneak in some exercise.

The benefits of youth strength training and exercise are very well documented.  In 2018, the Physical Activity Guidelines Advisory Committee summarized a decade of research on the impact of physical activity on all demographics, across body types, medical conditions, race/ethnicity, age and gender.  All are summarized here.  Youth findings are summarized here.   If you have a concern with a pre-existing condition, and are unsure about the efficacy or safety of exercise for a child, start by reading through this research, and chat with your doctor about a plan.   There are no two ways about it  - we absolutely have to find a way to keep the kids active!

General Recommendations, according to the World Health Organization

For children and young people, physical activity includes play, games, sports, transportation, chores, recreation, physical education, or planned exercise, in the context of family, school, and community activities. the recommendations to improve cardiorespiratory and muscular fitness, bone health, and cardiovascular and metabolic health biomarkers are:

1. Children and youth aged 5-17 should accumulate at least 60 minutes of moderate - to vigorous-intensity physical activity daily.
2. Amounts of physical activity greater than 60 minutes provide additional health benefits.
3. Most of the daily physical activity should be aerobic. Vigorous-intensity activities should be incorporated, including those that strengthen muscle and bone, at least 3 times per week.
4.  For those kids who are getting no, or very little, exercise,  there should be a focus on slowly integrating exercise more and more, as they will be high responders to even doing just a little, with the goal to get to the 60 minute standard
5.  It is best to break up the 60 minutes into 2-3 segments throughout the day.  This mirrors the typical school day with recess and PE class, and allows kids to play hard for short durations.  This style of play suits them perfectly


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It is a MYTH that resistance training is detrimental to physical development in youth!  Well designed youth strength training programs can have a favorable influence on bone growth and development.  Here are some guidelines to follow with youth resistance training:
  1. Education of proper technique.  Coaching technique for youth is basically the same for teaching adults.  The internet is rife with how-to's on basic lifting technique.  It is not the aim of this particular post to educate on all of the techniques involved in each lift - that may be coming yet in another post. But in the meantime, if you would like further help in this regard, please leave a comment or send me an email and I'd be glad to help you out

  2. Basics are enough!  Strength training for youth can include lifting, carrying,  squats, lunges, push-ups, and pull-ups.  Dumbbell exercises can include overhead pressing, and rows.  Isometric holds, like planks and wall-sits, are also great.  Stay away from isolated exercises that only work one joint - biceps curls, triceps extensions, etc.  Youth strengthening should include multi-joint movements that teach functional and overall strengthening on a neural level - NOT be about hypertrophy and muscle definition!  

  3. Should remain Sub-Max.  Unlike with cardio-based play and exercise,  max efforts should NOT be the goal with resistance training.  Emphasize repetitions over resistance, and to stop the set shortly after the muscles start feeling tired.

  4.   "Distracted" methods work great!  Strength sessions don't have to be a defined time on their own.  There are many ways we can "sneak in" strengthening.  Helping with chores, like carrying the groceries, raking, shoveling, pushing the wheelbarrow, all encourage functional strengthening.  Pair something challenging yet doable for them, and teach them the merits of a strong healthy body and hard work.

  5. Make it FUN!   Here are some ideas
    1. Look in the games cupboard and choose games where exercise can easily be incorporated.  I made a video with my 10-year old son, and adapted exercise to Battleship, Uno, and Connect4 - view it here.  Card games are especially easy to adapt.   
    2. Get out the sidewalk chalk, and draw 10 2x2 ft boxes connected, and do ladder drills in the driveway
    3. Hiking:  Have them carry their own pack with water and supplies - a heavier pack (again, challenging yet doable!) is a great way for them to strengthen the back and joints.   Play I-spy and assign an exercise to things you see.  For instance, a squirrel  = 4 lunges,  a bird's nest= 3 push-ups, etc.  Look around the house and use your creativity  with what you have.
    4. Read their response - they shouldn't  feel forced or shamed if they're not having fun.  

And most importantly...!

Now that we are playing parent AND teacher, it is up to parents to MODEL the behavior we want to see in our kids.  This couldn't be more true in terms of exercise and physical activity.  We should be emphasizing how FUN exercise is and reciting its basic merits and benefits any chance we get!   If our kids see us doing a video, they are much more likely to jump in and participate.  Sometimes it's nice to do our own workouts just to have personal time and focus on the self, but save some time and energy for physical activity with them!

​Until next time!

More resources

My video, with my son, adapting exercise to a few common games
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Be inspired by the present!  Use mindfulness to breed happiness

4/6/2020

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Welcome back!   

It is week 4 of quarantine.  I know this is a fitness/exercise focused blog, but I thought it would be pertinent to continue to share some insights on positive psychology that can help us make the most of our time at home.   Exercise is definitely a big part of it, trust me!  Before we get to it, I wanted to make sure you are aware of all mental and emotional health resources available to you as an employee.  EVERYONE can benefit from the cathartic effect of verbalizing anxieties, insecurities, fears, and struggles to a listening and knowledgeable ear.   

Resources available to you include
  • Encompass (Call 800-788-6830 or visit www.encompass.us.com.  Company code: amwalt) 
  • Telehealth opportunitiess - BCBS 24-hour nurse line and onine visits
  • Virtual health care visits
  • For more details on these, refer to our Health From Home page, under the resources tab,  or on the intranet.  Please do not hesitate to use them if they can be of any help to you. 

Now, let's tap into the power of MINDFULNESS in breeding HAPPINESS in our lives! 

Are you robbing yourself of your front- and-center?

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No one can look at the picture above and not be a little unsettled by it.  Imagine not being able to drive, read,  recognize a loved one's face, or perform routine daily tasks. It is similar to the field of vision experienced by those with macular degeneration - the inability to focus on the middle, and most important field of vision.  Quite debilitating. 

​I use this image as a metaphor - crude and imperfect as it is - to suggest what we are effectively doing when focusing and dwelling on everything except what is front and center.  The gray blotch represents the PRESENT and most important areas of our immediate life.  Notice the outer field of vision is crystal clear,  yet not much help to the immediate situation!   

Our focus this week is on INSPIRATION, and I am challenging you to be inspired by the present.  During this time of quarantine and uncertainty we're bombarded with news and information at a fast and furious pace,  which unfortunately,  tends to fuel stress and anxiety.  I encourage you to take this opportunity to re-center your focus on the present.  It is easy to let the mind wander into future uncertainties, and dwell on past circumstances.  In fact, the anxious and stressed out mind can easily be described as a time-travelling mind.  It's a mind that is trying it's best to define and make sense of everything outside of our sphere of importance and influence. It's a mind consumed trying to make life's peripherals crystal clear, with a blurred out middle.  It leaves less time to be happy and content with all things, front and center, and helps define and how to react to the here-and-now.

Removing ALL anxieties and stresses may not be possible,  but what IS possible is INTENTIONAL focus on other things.   In wellness, we refer to this intentional effort as MINDFULNESS!   
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Last week, I posted two areas of positive psychology - the Zeigarnik Effect and the power of "getting started", and what Flow Theory - being consumed by a task purely for it's own merit -  teaches us about a content mind.   In addition to those concepts, try adopting some of these areas of mindfulness in your life today
  1. Mindful positivity : commit to winning the day, and creating at least one good memory to dwell on.   If your mind is going to travel to the past, it might as well have plenty of good memories! 

  2. Mindful avoidance:  identify the things that tend to draw your mind away from the present.  Limit your exposure to those things.  For many it is news, social media, the stock market, phones/email, visual triggers, etc.  Take measures to limit or remove those stimuli, however possible, that set you down that path

  3. Mindful gratitude:  at the start of the day, write down one or two things you are grateful for.   This can train the mind to speak and act with a state of thanksgiving.  It's amazing what that can do for our virtues and behavior

  4. Mindful breathing:  Every so often, stop to close your eyes for a couple minutes and breathe using the 5-5-5 cadence detailed below.   Breathing techniques like this can be carried over into meditation/prayer/self reflection, and is an integral way of signaling a calming effect on the rest of the body.   
    1. 5 second inhale through the nose, (pushing out the stomach instead of chest). Fill the lungs completely
    2. 5 second hold max inhale
    3. 5 second exhale, slowly through pursed lips. Empty lungs completely.
    4. Repeat 10 times

  5. Mindful exercise:  The benefits of exercise in this context is impossible to ignore.  It must be included as part of any effort to improve our mental and emotional well-being.   Choose an activity that you enjoy,  but is also challenging.   Start with something new,  or take your current ability to the next level.  Either way, seek out resources to educate yourself (or consult with our wellness team to help) on how you can improve!  Focus intensely on the muscles and the movement involved, but also on all of the benefits it is having on your body.   Aim to get at least 150 minutes of exercise per week.

  6. Mindful eating:  This a huge topic.  I sourced some excellent mindful eating advice from our resident RD Wendy Brookhouse to help curb the tendency to eat purely based on stress, boredom, or closer proximity to the kitchen these days!

    Mindful eating involves recognizing your hunger cues, choosing foods that nurture and meet your needs, following a meal pattern to adequately fuel your body, and creating an environment that allows you to taste your food while honoring your fullness cues.

    Before grabbing a snack or eat a meal, consider your hunger and fullness level.  If you are ravenous(1), neutral (5), or unbearably full(10), it should influence the amount of food you choose, and how much you consume. If you are slightly hungry (4 of 10) and know it’s been more than four hours since you last ate, a small portion of a few foods could meet your needs.  If you ate lightly during the day, have been physically active, and/or recognize you have nutrition needs unfulfilled, prepare a meal including servings of a variety of foods to adequately fuel your needs. The key is to eat the amount your body needs to satisfy your hunger instead of avoiding food, or undereating, then indulging and overeating later.
    When it’s time to eat, recognize your nutrient needs by considering the items you should consumed to meet your health needs. Once you have you chosen your foods, create an environment that encourages a focus on your intake, one free of distractions such as screens, clutter, and work items.  Always place food on a plate or bowl, don’t eat out of a container, and eat sitting down -preferably at a table. Eat slowly! Put your fork down between each fully chewed bite, and taste the flavors.  Stop when half the food still remains on your plate or bowl and rate your fullness level.  If you’re satisfied (6-7), save the remainder for another time.  If you’re still hungry(4-5), reassess your needs again.  Challenge yourself to leave items on your plate once you’re hunger is satisfied.
    Practice mindful eating by slowing down, listening to your body, eating on a regular basis, and considering the quality of your daily meals and snacks.

  7. Mindful skill development:  pick something that you do not know how to do.  It doesn't even have to be a useful skill -   maybe it's juggling,  bouncing a golf ball on the wedge,  shooting free throws,  throwing darts, etc.  Or, more useful skills like  Learn the guitar riffs in your favorite songs,  take youtube piano lessons, or   Whatever it is, search out good how-to material, apply meaningful practice, and chart your progress as you learn.  This rewards and fills the mind with confidence

Mindfulness is not a stand-alone cure for many situations, but we should realize that the mind can be trained to focus on positive things, just like it does on negative!    The peripheries in life should be used to sharpen the center of your picture, not blotch it out.  

Recommend viewing
As a follow-up, I invite you to watch this Ted Talk by renowned positive psychologist Shawn Anchor.  He puts happiness in an EXCELLENT framework, in terms of our perception of work and success.  It's a funny and worthwhile 12 minutes!

​Until next time!
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What the Zeigarnik Effect and Flow Theory can teach us about doing MORE with LESS

4/1/2020

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“What man actually needs is not a tensionless state but rather the striving and struggling for some goal worthy of him. What he needs is not the discharge of tension at any cost, but the call of a potential meaning waiting to be fulfilled by him.”

​-Victor Frankl
Welcome to week 3 in our Work From Home series.   We are dedicating this week to applying the principle of "More with Less" in our lives.  We are constantly on the hunt for ways to do more with our time, money, and resources.  But sometimes it easy to get side tracked and miss out on opportunities to try new things, and meet our goals.  Especially when they are inherently TOUGH.  So, in that light I would like to touch on  a couple of topics about positive psychology.   Be sure to check out all of our other resources covered this week on our Health at Home page!
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Zeigarnik Effect, and the power of GETTING STARTED

​Have you ever found yourself pre-occupied with intrusive thoughts about that home/work/school project,  training program, a book or series, or game, that you have started?   That preoccupation with unfinished work is the Zeigarnik Effect (ZE) on full display!   More specifically,  it is the tendency to remember incomplete or interrupted tasks more easily than tasks that have been completed.    The effect was first observed by Russian psychologist Bluma Zeigarnik in the early 1900's,  who noticed that waiters in a café could recall the orders they had not yet delivered better than those they had.  She then went on to research this psychological effect, which is summarized in her work "On Finished and Unfinished Work".   In these experiments, she found that a group of participants recalled interrupted tasks 90% better than the tasks they completed, and a second group of participants recalled interrupted tasks twice as well as completed tasks.  Children too!

We are exploited constantly with this phenomena, with catchy news headlines, binge-worthy Netflix series,  interrelated quests in gaming, click-bate, etc.   But in what ways can we harness the ZE for our personal use, and what can we learn to avoid?
  1. Overcoming procrastination.   Starting a task long before it's due date is an excellent strategy.  We can count on the cognitive tension of the ZE to pull us back in to working on it until it's done.   This operates in conjunction with:
  2. Increased productivity, especially for those who struggle with multi-tasking (which has been shown not to even be a thing, but you know what I mean by it).  It helps to compartmentalize sub-tasks and set reasonable limits for each.  This helps make better use of time, and a better finished result, without the overwhelming cognitive overload and feelings of frustration!  More with Less!
  3. Processing information. when learning or reviewing a lot of information,  studying should be done with many breaks, instead of one long session.  The mind can better process info this way because it tends to remember the beginning and end of a defined session.  This is especially applicable to students!
  4. For mental health's sake,  be realistic with expectations for the task before getting started!  Beware of some of the negative outcomes of the ZE.  If an individual leaves important tasks incomplete, the intrusive thoughts that result can fuel stress, anxiety, difficulty sleeping, and mental and emotional depletion (sourced here).   Individuals prone to this outcome should be aware of these effects. But on the other hand,  the mental well-being of these individuals (and everyone else too!) can be helped by difficult task completion by giving a sense of accomplishment, while boosting self-esteem and self-confidence.  This means we should, where possible, be careful and reasonable in deciding what to get started on,  and weigh the likelihood of not finishing, BEFORE starting!   There should be a careful balance of skill set, motivation, payoff, difficulty, and available time and resources. Unfinished business will linger on in the mind.  Make sure you use it's powers for good!
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The ZE, though well supported,  does not do a great job taking into account personal motivation,  or the perception of how difficult a task is.   This is a perfect opportunity to introduce the other aspect of positive psychology:
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Flow theory, and happiness

Refer to Victor Frankl's quote at the top of this post.  It suggests that we gain happiness when we are working towards a long-term, meaningful goal, to where time seems to stand still!   That is where the psychological term known as "flow" comes in.  

Psychological Flow captures the positive mental state of being completely absorbed, focused, and involved in your activities at a certain point in time, as well as deriving enjoyment from being engaged in that activity. (sourced here) It is known, simply, as being "in the zone", doing things that are self-rewarding.   You know you have experienced this when you are performing a task, and you all of a sudden look at the clock and realize you've lost total track of time.  It is often doing something you enjoy, and that gives you happiness.

Mihaly Csikszentmihalyi was credited with popularizing the term flow.   This is an excerpt from Wired magazine article "Go with The Flow":   
"Being completely involved in an activity for its own sake. The ego falls away. Time flies. Every action, movement, and thought follows inevitably from the previous one, like playing jazz. Your whole being is involved, and you're using your skills to the utmost".   In other words,  we should fill our lives with as much flow as possible.

Here are the key factors to triggering flow (according to 
Csikszentmihalyi 's studies)
  1. Challenge-skill balance - see chart below
  2. Action-awareness merging - 
  3. Clear goals  
  4. Unambiguous feedback;
  5. Concentration on the task at hand;
  6. A sense of control;
  7. Loss of self-consciousness;
  8. Transformation of time; and
  9. Autotelic experience.

​Here is a chart detailing the ideal conditions for entering the flow state, from Csikszentmihalyi’s (1998) book Finding Flow 
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.   Key lessons learned from Flow Theory:
  • We should strive to spend as much time in the flow state as possible, because it produces HAPPINESS!
  • Flow state is achieved when the perceived challenge and skill level are HIGH (that is to say, properly matched)
  • MUST be goal-oriented.  But choosing the RIGHT goal is key!  See the chart above
  • Have immediate feedback  
  • Flow is a MUCH more effective than willpower to reach a goal.  Willpower ultimately fails, and breeds negative thoughts and attitude towards our efforts and self-esteem.  Instead of setting a goal that requires willpower (let's say,  weight loss), substitute with another goal (learn to cook 15 different delicious vegetable based meals)
  • High-flow activities are work! But work that pays off.  It is the difficult nature of the task that produces happiness and satisfaction.
  • Finally, feeling good about the self, excited, proud, sociable, active as well as being in the conditions for flow experience are the strongest predictors of trait happiness (long-term happiness).

​For more information on this,  I encourage you to watch Mihaly Csikszentmihalyi's Ted Talk Flow, the secret to happiness.  


We can employ these two areas of positive psychology to engage more meaning into our lives.  GET STARTED working FLOW into your life.   DO MORE with LESS!

Until next time!
​
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    Broad Scope Narrow Focus Blog

    Welcome to the Broad Scope Narrow Focus Blog!   I hope you find a lot of useful and applicable information as we explore the broad world of Wellness together.  Check in often, as there will be new posts weekly!  Enjoy

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