- July 2008
- Volume 7
Inside this Issue
- Feature Article – Will Power vs. Motivation
- Exercise of the Month – Split Squats w/Overhead Extension
- Sports Training and Technique – Toolless Tire Change
Will Power vs Motivation
How often do you tell yourself that "it was my lack of will power that kept me from being successful at ____" (fill in the blank - eating less, exercising consistently, journaling daily, etc.).
As a coach I hear will power blamed for many "failures." What is especially curious to me is when the client's stated goals are in direct opposition to the behaviors performed. Someone emphatically wanting to lose weight yet continuing to eat a high calorie dessert every night.
What is will power anyway? A simple definition is to control one's impulses and actions. On its own that sounds like a very difficult task. In the dessert scenario then, what's being asked is to somehow convince yourself that you really don't want that rich, delicious piece of chocolate cake that smells divine and you know will be oh so tasty. Hmmm.. you might be able to do that a few times but long term - good luck! And so it goes that many of us come up short when making lifestyle changes.
Dictionary.com defines motivation as, "the psychological feature that arouses an organism to action toward a desired goal; the reason for the action; that which gives purpose and direction to behavior." You probably noticed the similarities between the definitions for will power and motivation. Specifically, each is based on a cognitive process and results in an action.
What is your motivation when presented with a decadent piece of cake? You might say - to eat it of course! OR you could take a minute to reflect on your wellness goals and how eating this piece of cake will support or impede your progress.
Suppose you are trying to lose weight which in itself probably isn't going to keep you from grabbing your fork. Look deeper though and remember why you set that goal for yourself. Is it so you can have more energy and feel better? Or maybe you're training for an athletic competition where you really want to set a personal best and take home that medal. Perhaps your joints are hurting and losing weight will lessen your pain.
Behavior change is rarely successful long term using the mind over matter, will power strategy. When you uncover your inner motivation to do something that is in line with deeply held values - lasting change will result.
If you are currently struggling to improve an aspect of your life take the time to ask yourself why this is really important to you and what your life will be like if this change is achieved. Think beyond the easy answers and consider not only physical attributes such as how you will look and also explore how you will feel. Be patient with yourself as it may take some time to discover your true motivation.
Now, using your motivation instead of will power alone what will you do with that cake?
Split Squats w/Overhead Extension
Your strength training program should include an exercise to promote single leg strength. The split squat with overhead extension will not only strengthen your legs but will also increase upper body flexibility while promoting proper joint alignment throughout the body. Talk about an efficient exercise!
Starting Position (left): Lunge position with the legs spread wide and the toes pointing forward. Note that the step forward is not part of this exercise like in the traditional lunge. Bar (pole in this photo) is held overhead in line or just behind the ears with the elbows locked. Be careful not to flex your neck forward, keep it relaxed.
Squat Movement (right): Lower the back knee down until it is slightly flexed but does not touch the ground. Maintain extension in the upper body with the the bar directly overhead without leaning forward. Keep the front knee directly over the ankle. From this position press up equally on both legs until they are fully extended. Repeat...
Toolless Tire Change
by Ken Kisiel
Flats are a fact of life on the road or off. The following are tricks I learned working at a bike shop. The key is that no tire tool is used which eliminates the risk of pinching your tube causing another flat. How difficult your tire is to get off/on is a result of the tire/rim combination; both tire and rim brands have subtle differences in dimensions that can make for a tight or loose match. The looser the match the easier it is to remove or mount the tire onto the rim. Find one that works for you and stick with that brand.
| Remove any remaining air from the tire, then remove valve stem nut. A good rhyme to remind you which way to turn right handed threads (almost everything on your bike) is righty tighty, lefty loosey. |  |
| With the wheel standing on the ground pinch the tire with both hands between your thumb and index finger and push the tire towards the ground with all of your weight. This will stretch the tire and tube to the ground side. Continue working your hands toward the ground while maintaining the tension. |  |
| As you are about to reach the ground with your hands as you are stretching the tire, and without releasing the tension pick the wheel up and catch the top of the wheel in your thighs. Now the last stretch of of the tire should allow you to push the tire off the rim with your thumbs. Continue removing the tire and tube from the wheel. Once the tire and tube are off the wheel remove the tube and check the inside of the tire for the cause of the flat by wiping the inside of the tire with your hands. Place a new or patched tube into the tire. A little air in the tube will make it take shape, fit, and stay in the tire for mounting. |  |
| Mount one side of the tire on the top of the rim and insert the valve through the rim. Continue around the wheel mounting one side of the tire onto the rim. |  |
| Once one side of the tire is completely mounted around the rim push that side to the opposite edge of the rim so that the tube is centered on the rim and the remaining side is flush to the outside of the rim. If this is difficult be certain that the valve is almost into the rim's valve hole. |  |
| Beginning at the valve push the other side of the tire onto the rim near the valve and again press the valve back into the tire. |  |
| Now place the wheel on the ground with the valve at the top of the wheel and stretch the tire on the rim towards the ground using the same method you used to get the tire and tube off. |  |
| As you approach the bottom of the wheel catch the wheel on your thighs again and press the remaining tire onto the rim. |  |
| Before inflating again press the valve into the tire through the valve hole. You continue to do this as the valve has a tendency to get caught between the tire and rim making it difficult to mount. Inflate the tube using a pump or air cartridge and impress your best friend. |  |