The rains have set in, the winds have begun to blow the leaves down, and the temperature is dropping. When the cold sets in we can feel vulnerable and fragile. Just like this butterfly just coming out of its cocoon, this is not the time to doubt yourself. This is the time to remember who you are and believe in yourself. Believe in your dreams, your laugh, your quirks, your uniqueness. When we believe in ourselves, we know we are not victims. We know we can change. Taking good care of ourselves through our healthy habits is a way to believe in yourself. This is a great time to rely on those healthy habits we have been cultivating. This morning I woke up sad, but the morning tabata was grounding, and help me get my head on straight and be grateful for all my blessings. I went on to have a very positive work day. I hope your tabata habit is anchoring for you as well as we navigate the season’s shift. Today’s tabata is a combo of front and side lunges, 4 sets each exercise, 8 sets each. Sets are 20 seconds of as many lunges as possible followed by 10 seconds rest, when you complete all 8 sets it will have taken you only 4 minutes. You can blast your heart and pump up your metabolism that quick. Taking the time to focus on strengthening movement can be very empowering. In the Harvard Health Publications from the Harvard Medical School, they talk about the right and wrong way to do lunges and say to do proper form lunges, one should focus on:
- “Knee of the forward leg is aligned with the ankle.
- Heel of the rear leg is lifted off the floor.
- Back knee bends enough to form a straight line from shoulder to hip to knee.
- Back is neutral, and chin is parallel to the floor
- Shoulders and hips are even.
- Abdominal muscles are pulled in.”
As for side or lateral lunges, the easy mistake is to collapse at the knee and not the hip which puts too much pressure on the quad muscles without help from the hips or butt. Remember to start the move with your hip and sit back almost like you would for a squat. Engage your gluts and keep your back straight.
It is a lot to focus on but remember the better your form, the better your results, and it keeps you safe!