Oh!mino - March 2021

Oh!mino - March 2021

STAY FIT!

MARCH 2021

OHMINO.COM

START WITH YOUR HEAD, FINISH WITH YOUR FISTS WHAT 'THE POWER OF ONE' TAUGHT ME ABOUT LIVING WELL

10, that simple strategy calmed the emotional storm. (The rare occasions it didn’t work were in the teen years — back then, my daughters were more likely to say, “Yeah Dad, whatever,” and slam the door. You win some, you lose some!) In those moments with my girls, I was trying to channel Peekay’s coach. Like the best coaches in the business, he didn’t just prepare Peekay for boxing matches. He prepared him for leadership, taught him to roll with life’s punches, and explained

Back in 1989, I picked up a book that has been lodged in my brain ever since. It changed how I played sports, shook up the way I saw coaching, and shaped me as a parent. The book, written by Bryce Courtenay, is called “The Power of One.” Now, before you get excited, let me say something — the movie is NOT the same. If you’ve seen the film that came out in 1992, you have not had the full “The Power of One” experience. Not even close. Even Wikipedia admits that the movie was only “loosely” based on Courtenay’s novel. I can still remember how disappointed I was when I saw it in theaters. So, that’s my advice right up front: Skip the movie and read the book. It’s a game-changer. In case you haven’t heard of it, “The Power of One'' is the story of a boy named Peekay. He grows up in a South African orphanage at the start of WWII, surrounded by German kids who are basically little Nazis. Instead of being influenced by them, though, he bonds with a retired boxer — a Black man who becomes his coach and mentor as he starts a boxing career of his own. Slowly, he realizes that he can overcome bigger opponents, including Nazism, racism, and apartheid. Through Peekay’s coach, “The Power of One” also teaches that in sports and in life, you beat your opponent with your mind first and your fists second. Reading it, I realized that I’m the only one who has my brain, so that needs to be my starting point. If I can’t get my mindset right, I’ll only win half the battles I should. But when my head and my fists line up, I’ll have the skill set to win every time. This advice was life-changing for me as a professional and as a parent. I can’t count the number of times I’ve stopped to think before acting because of “The Power of One.” Most people base their choices on emotion instead of intellect, but it’s valuable to take time to think instead of giving in to frustration. That lesson served me so well that I passed it on to my daughters. When my girls were kids and about to have a meltdown, I would say, “Stop, take a big breath, and count to 10. Now, tell me what’s going on and how I can help.” Nine times out of

how to be a good person. When I was younger, I identified more with Peekay, but now I can see myself in the coach.

I know I’m not the only one who was blown away by “The Power of One.” I’ll never forget the day in the early 2000s when I figured that out. I was talking to the manager of the gym I worked at, and we were spitballing about books. Now, this lady was a hardcore athlete — a tiny dynamo of energy without an ounce of fat on her. I’d always admired her dedication, so I was curious about the books that inspired her.

She said, “Michael, think about your favorite book, and I’ll think about my favorite, and we’ll say them together.”

Then she counted down — “Three, two, one…” and we both shouted, “‘The Power of One!’”

I couldn’t believe it! Maybe “The Power of One” really is the perfect book for fitness junkies. I know it inspired the two of us, and if you pick it up this month, it just might change your life too.

Stay fit, my friend!

–Michael

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MIND OVER MATTER HOW YOUR EMOTIONS AFFECT YOUR HEALING

When combating pain, patients tend to think physically. They recognize how much the pain hurts them or hinders their ability to do what they love, and they focus on the physical ways this can be improved. However, researchers have found that this isn’t the only way to deal with and overcome pain. Psychological researchers have discovered that merely thinking about a time when you were happy, sad, or scared, can cause a real, visceral reaction from your body. You can begin to sweat and experience a faster heartbeat when you recall that time you were scared, or you can genuinely smile or laugh as you remember a pleasant memory with a loved one. That same idea can be applied to healing from a physical injury, too. According to researchers at Harvard University, being in a constant state of anxiety, stress, or depression — as is common when experiencing an injury — only heightens your body’s fight-or-flight response. This raises your blood pressure and inflammation, resulting in increased pain. Essentially, your body is trying to survive and is working overtime to succeed. It’s compensating for the area in pain, and all energies are going into what’s wrong, rather than preventing other issues. This is the mind-body connection, and it has a common effect on patients healing from injuries, cardiac events, major surgeries, and other medical events. Without proper intervention, diminished mental stamina can wreak havoc on your body. It’s vital that you prioritize your mental health as you heal from an injury, and you can start with these three tips.

Keep a Journal: It might sound cheesy to write down your thoughts each day, but a journal can be the tool you need to pinpoint specific stressors. You might find you have a consistent diminished mood in the early afternoon or after interacting with a coworker. By identifying these triggers, you can better combat them. Find Social Support: Life’s better with someone by your side, isn’t it? Find and surround yourself with people who motivate you most. Ensure your circle has people you can trust, vent to, and who are honest and supportive. Seek Professional Help: A physical therapist can help you find the relief you need physically, while a psychiatric therapist can help you navigate your emotions and mental hurdles in overcoming this pain. Therapy is not just for those with diagnosed conditions. It can help you sort out your emotions and develop healthy coping mechanisms for improved well-being. Recovering from pain is never an easy road so don’t be your own worst enemy. Our team is here to support you during your physical journey, be the cheerleaders you need mentally, and offer any suggestions we can to increase your mental well-being. Just ask us how!

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ARE YOU MISUSING YOUR KETTLEBELLS? ADVANCED KETTLEBELL WORKOUTS FROM THE EXPERTS

Historians aren’t quite sure where the kettlebell came from. Was it a Russian invention used as a counterweight for grain at street markets in the 1700s? Or was it an ancient Grecian dumbbell, used in 6th century B.C. for fitness training? We might never know the real story, but experts agree on one thing: Today, many gym-goers use modern kettlebells incorrectly. “The most common injury that occurs using a kettlebell is in the lower back. Typically, it’s with the kettlebell swing because of its dynamic nature — moving back and forth quickly at the hip joint,” Dr. Sam Wardingley (a physical therapist) told Men’s Health magazine. To prevent injury, you have to pay close attention to your form. During a classic kettlebell swing, maintain a neutral spine position and bend your knees, but don’t squat. During an overhead press, engage your glutes and resist arching your back. And when performing a goblet squat,

avoid bending forward. All of these mistakes seem small, but they could lead to serious spinal injuries.

When in doubt, there are plenty of resources online you can turn to or share with your clients, like Bodybuilding.com, MensHealth.com, WomensHealthMag.com, or FitifyApps.com (which has a kettlebell-specific workout app for iPhone and Android users). You’re likely familiar with beginner and intermediate kettlebell workouts, but if you want to challenge yourself to something advanced, try one of these options.

The Angel Press Get ready to push your core and shoulders to the limits. Sit with your knees bent and feet flat on the floor. Grab one kettlebell in each hand, lift them overhead, and lock your elbows. Then, lower your back to the ground while bringing the kettlebells to your chest. When you’re all the way down, use your abs to sit back up and return to the starting position. The Single-Arm Overhead Kettlebell Squat This workout will make your legs and shoulders burn. Grab one kettlebell and do a classic clean and press. Then, bend your knees and push your hips back with your chin and chest up. Lower yourself to a squatting position. Then, push yourself back up to standing using your heels, hips, and legs.

ASPARAGUS AND SMOKED MOZZARELLA

TAKE A BREAK!

PIZZETTES Inspired by EatingWell.com

INGREDIENTS

DIRECTIONS

• 1 lb prepared whole- wheat pizza dough, divided into 6 equal portions • 12 oz asparagus spears, trimmed and cut into 1-inch pieces • 1 tbsp extra-virgin olive oil • 1/4 tsp salt • 1 cup shredded smoked mozzarella cheese • 1/3 cup scallions, thinly sliced • 2 tbsp walnuts, toasted and chopped • 1 sprig of fresh mint leaves, torn • Zest of 1 orange

1. Preheat oven to 500 F and ensure there are two racks in your oven. 2. Line a large baking sheet with parchment paper, stretch each piece of dough into a 7-by-3-inch oval and arrange evenly on the pan. 3. On a second baking sheet, toss asparagus with oil and 1/4 tsp salt. 4.Place dough on top rack and asparagus on bottom and bake for 3 minutes. 5. Remove both trays from the oven, sprinkle cheese over the dough, then top with asparagus and scallions. 6. Return pizzettes to oven and bake until the crusts' edges are golden, about 8–10 minutes. 7. Remove from the oven and sprinkle with walnuts, mint, and orange zest before serving.

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INSIDE THIS ISSUE

1.

A Peek Inside the Book that Changed Michael’s Life

2. Need to Heal? Check Your Mind First! 3. Are You Misusing Your Kettlebells? Asparagus and Smoked Mozzarella Pizzettes 4. 3 Simple Hand Exercises to Avoid Cramps

STOP CRAMPING PALMS WITH 3 SIMPLE HAND EXERCISES Hand health is so easy to take for granted — but the minute we start to lose it, we realize just how important it is. If you’re using your hands to type, scroll on your phone, or do other repetitive motions every single day, this can cause problems later on. Luckily there are some simple hand exercises you can do to keep your joints healthy! A quick tip before we get started: If your hands are feeling painful or stiff, try warming them up with heating pads or soaking them in warm water before your exercises. This will make it easier to stretch and move them. No. 1: Finger Stretch You want to be able to use your hands pain-free and with flexibility. Finger stretches help ensure that’s the case for a lifetime. To relieve pain and improve the range of motion in your hands, first, place the heels of your hands on a flat surface. Then, gently straighten your fingers until they are as flat as possible — but don’t force your joints. Hold for 30–60 seconds. Repeat at least four times with each hand. No. 2: Finger Lift To increase your range of motion and flexibility in your fingers, put your hand in a flat, finger stretch position. But instead of

focusing on keeping your hand as flat as possible, try gently lifting one finger at a time before slowly lowering them. You can also lift all your fingers and thumbs at once, then lower. Repeat for 8–12 times on each hand.

No. 3: Thumb Touch Almost all of our tasks require some coordination between our fingers and thumbs. That’s what this exercise is all about. Press the tips of your thumb and index finger to form an “o” shape with your hand. Create the same shape with your thumb and middle finger. Hold for 30–60 seconds. Repeat this with the rest of your fingers, then do the whole exercise for a total of four times. Going through this workout routine might seem unusual at first, but considering how important our hands are to our daily lives and communication, you certainly won’t regret keeping them in shape. Happy stretching!

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