Basic Lifting Techniques: The Deadlift (Video)

Pop Quiz! What do the following things have in common?

  • A small child
  • A box of stuff
  • A barbell
  • A pencil
  • A suitcase or travel bag

Pause to think…

Did you get it? All of those things could be something we need to pick up off the ground at some point in our lives, or perhaps, quite often. Whether or not you go to the gym, we’re all weight lifters. It’s  something our bodies are designed to do. Unfortunately, a lot of people do it wrong, and doing it wrong leads to a lot of injuries every year. And believe it or not, yes, people have blown out their backs bending over to pick up a pencil off the ground—literally the straw that broke the camel’s back.

So check out the latest video from Montana Moves! In this video, I talk about a fundamental movement pattern, the hip-hinge, which everyone should practice and perfect. Then we move on to lifting things off the ground and putting them back down properly. When practiced in the gym setting or at home, it’s great for building strength and confidence.

One of my goals as the MUS Exercise & Fitness Specialist is that all of our employees know how to properly do a squat, and lift things off the ground properly. When we lift properly, not only do we minimize the chance of an injury, but we feel stronger and more functional as well.

Enjoy the video!

P.S. For those of you participating in our MUS Wellness Incentive Program, this video will be posted as a challenge on Friday!

Neal

Seasonal Change

Phew. I’m back in the office for a while now, after eight consecutive weeks on the road. I almost beat winter home, but not quite. Let’s just say it was a long drive home from Kalispell yesterday. My knuckles were as white as the road at a few points.

The weather this year has at some times been extreme, and other times, unpredictable. We seemingly went straight from summer to winter in September, and then fall mercifully appeared in October.  November wasted no time declaring its wintry intentions as soon as it began.

Back in mid-September we received our first snowfall here in Bozeman. An overnight storm, it was enough to cover the ground. My 5-year-old came running downstairs with excitement, hopped into bed with me and said,

“Daddy, it snowed! Can we go skiing?”

I loved the enthusiasm. It was a little heart-breaking. So with empathy, I told him that despite the snow, ski season was still a long way off.

This time, it feels different. Ski season is close. Winter is coming. There’s a change in the air, that familiar change of seasons. I recently ran my last important race of the year, and by my own tradition, it’s time for a seasonal change in my training as well. I like to do an off-season strength and conditioning program during the winter months, and for the past couple of years, I’ve also incorporated sport-specific ski drills into the mix. After months of propelling myself around via running shoes, hiking boots, and bicycles; getting in the gym, getting strong, and getting ready to ski is a breath of fresh winter air.

Now might be a good time for you to think about changes to your exercise routine as well. Winter is a great time to build a base of strength and/or cardiovascular fitness in order to tackle those 2018 goals on the horizon. I always get a kick out of fitness magazine covers that come out in May saying things like, “Get that beach body now!” Nope. Too late. Those magazine covers should really be in the grocery store shelves today.

For all of you who share my and my son’s excitement for ski season, here’s a re-post of our ski training video we put out last year. With opening day at most ski hills only weeks out, and snow piling up on your favorite XC trails, sprinkling in some of these exercises will have you ready for fun on Day 1!

 

P.S. For those of you who are MSU Bozeman employees, just a reminder that the MSU Fitness Center has discounted employee single-day tickets to Bridger Bowl on sale through November 14th.

ski tix 17

Embrace the change!

Neal

Power Bite Video: Freezing Veggies

As we head into fall and our CSA shares, home gardens, and Farmer’s market bounties of fresh fruits and veggies start to wane, don’t despair! Cristin, with the help of Montana dietetic intern Anna Goodrum, demonstrates how to freeze fresh fruits and vegetables in order to preserve those delicious foods through the winter. The simple technique of blanching is also discussed.

Freezing fresh produce is a great way to prevent food waste, and prepare for easy meals down the road.

For those of you who participate in our MUS Wellness Incentive Program, a new round of challenges will begin next week (10/2). Get a jump on one of them by watching the latest Montana Meals offering!

Happy Eating!

Climb On!

For those of you who participate in our MUS Wellness Incentive Program, one of our annual challenges is called “Climb On!”, and the challenge is to climb 70 flights of stairs or more per week, which is the default goal setting on many wearable health trackers like Fitbit™.

There are several reasons to climb. First, it’s fantastic for our metabolism. Climbing stairs or hills utilizes the strong, large muscles in our legs and hips, which drives our metabolic rate over 200% of its resting rate, and that’s at a walk. At the same time, climbing develops strength, balance, and coordination in those same muscles, which comes in handy in many parts of Montana, especially when recreating outdoors. So don’t miss an opportunity to take the stairs, it’s an easy way to gain fitness!

Last year, we interviewed one of our employees and learned how she customized this challenge in a way that made her, dare we say, step up.

Jocelyn Larson is part of the MSU Bozeman Recreational Sports & Fitness Staff, and we interviewed Jocelyn last year shortly after the “Climb On” challenge had ended. We waited to post this video until now, to give a little extra motivation to those participating in the challenge, or getting back into a regular exercise routine now that school is back in session. This is a great example of how to take one of our Wellness challenges and tailor it to fit your goals and schedule. Enjoy!

https://vimeo.com/230040117

Power Bite Video: Weird Veggies

As fresh summertime produce continues to roll in, it’s a great time to branch out with some new recipes including some yummy, and sometimes not so common, vegetables.

For those of you participating in our online incentive program, you can get a jump on a couple of new challenges that will roll out next week (8/14), including watching the following video, and thinking about some new recipes to include in your weekly meal plan.

The latest Montana Meals video features four “weird” vegetables that may not be part of your usual veggie repertoire: kohlrabi, eggplant, tomatillos, and garlic scapes. Although sadly we are now past prime kohlrabi and garlic scape season, you can still pick up some great tips, and be well prepared for the next time you find these options!

https://vimeo.com/228099713

After knowing what to do with these weird veggies when you bring them home, the next step is to decide how exactly you want to prepare them. To help, here’s a roundup of some tasty recipes that use the four veggies described in the video. Happy Eating!

Eggplant

Grilled Eggplant & Tomato Stacks

Stuffed Eggplant

Baba Ganoush

Eggplant Caponata

Spicy Eggplant & Cauliflower with Basil

Kohlrabi

Roasted Kohlrabi

Crispy Apple & Kohlrabi Salad

Kohlrabi & Potato Puree

Kohlrabi Carrot Fritters

Kohlrabi Salad with Cilantro & Lime

Tomatillos

Tomatillo Salsa Verde

Chicken with Tomatillos and Cilantro

Roasted Tomatillo Chicken Soup

Nuevos Huevos Rancheritos

Tomatillo Guacamole

Garlic Scapes

Garlic Scape Pesto

Grilled Garlic Scapes

Garlic Scape Salad Dressing

White Bean & Garlic Scape Dip

Double Garlic Soup

 

Video: MUS Wellness Success Story

Last month, Limeade paid us a visit to chat with a few of our employees about MUS Wellness. Here’s how it turned out:

Your MUS Wellness team feels privileged to work for and with such amazing people like the ones featured in this video. This is just a small sampling of what’s happening all over Montana! As always, thank you to our MUS employees for committing to your personal health & well-being as well as to the culture of wellness on your campus!

Be Well!

Running Relaxed.

I just put the final touches on tomorrow’s “Running Relaxed” webinar, and I can’t wait to share it! One could make an easy argument that my involvement with this whole Wellness thing has its roots in running. Finding a passion for running at a young age led to much self-discovery, many life-lessons, and certainly an interest in how our bodies work and perform.

During the webinar, as the name implies, we’ll be focusing on how to run more relaxed. I believe that a relaxed runner is a better runner, for several reasons. More relaxed runners:

  1. Waste less energy
  2. Run more comfortably
  3. Run faster, farther (because they’re comfortable and conserving energy—see #1 & #2)
  4. Inspire others to run, because they look good doing it

The neat thing is, many of the tips and principles we’ll discuss are applicable at any speed, so whether you’re sprinting or running a 12-minute mile, you can learn to be more relaxed, more efficient, more comfortable, and just plain good-looking. I hope you can join!

Neal

Power Bite: Basic Kitchen Knife Skills

In this Montana Meals Power Bite video, Cristin demonstrates how to properly and safely handle a chef’s knife, and demonstrates some basic cuts like slicing, chopping, and the julienne. Honing your kitchen knife skills are an essential part of cooking healthy meals at home!

Enjoy!

www.vimeo.com/202790791

Montana Meals: Basic Kitchen Knife Skills from Montana University Sys. Wellness on Vimeo.

The 2016 Outtake Video

Thank you all for following along with us for another year of health and wellness! Once again, we’ve had an outstanding time traveling around our beautiful state this year spreading Wellness education, getting to know you better, and hearing some amazing stories about how healthy behaviors have led to better health and quality of life.

One thing we really enjoyed this year was stepping up our short video production. We received a lot of excellent feedback from you guys about them, and one thing many of you seemed to like were the outtakes or post-scripts at the conclusions of the videos.

So…here is your holiday gift from us! This is all the funny stuff that didn’t make the final cuts (and there’s a lot). Thank you all so much for following along, keeping it fun, and letting us be ourselves! Much more to come in 2017!

P.S. This outtake video is rated PG  🙂

The 2016 Montana Moves & Meals Outtake Video from Montana University Sys. Wellness on Vimeo.

http://www.vimeo.com/196625824