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A balanced workout

Tips for choosing and using stability balls

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(iStock photo)

Exercise fads come and go and there is always a new piece of equipment or tool that purports to do something unique and swift.  It can be argued that such fads are mere ineffective attempts at a quick fix and actually provide very little benefit.

This is not the case with the stability ball also know as a resist-a-ball or exercise ball.  It was originally called the “Swiss Ball” and invented in 1963 in Italy by physical therapists.  The exercise ball is by no means a fad and in fact has become a mainstay in most well-equipped gyms.  Stability balls are also popping up in homes and offices, and here I will give you the “skinny” on just what these oversized beach balls can be used for.

The initial main uses for a stability ball were for abdominal and back strength, core stability and balance.  Nowadays the stability ball has a host of uses including, but not limited to, using the ball as a bench that forces the core to work harder to “stabilize” the ball and the body while performing multiple exercises.

The exercise ball can also be used for a variety of stretching exercises and for Yoga and Pilates movements. It is also used in more and more offices as a chair that keeps the body in a fluid state of motion and helps correct posture, not to mention the balance exercises you can perform while at work or on the computer as taking breaks from work is important.

Here is what you need to know about choosing and using an exercise ball.

Choosing The Right Size Ball: Size matters.  The easiest way to know what size to purchase is to test out a ball.  Sit with the small of your back on the ball with your feet spread hip width and flat on the floor.  Your hips should be level or just slightly higher than your knees.

If you don’t have access to a ball, use the following chart:  55 cm — 4’11”-5’4″; 65 cm — 5’5″–5’11”; 75 cm —6’0″-6′ 7.”

It is also important that your exercise ball be blown up to the right inflation or poundage.  Defer to the directions, which generally include a pump for the proper amount of air.

Burst-resistant balls can be found at www.power-systems.com or www.balldynamics.com.  Exercise balls are also now readily available at Walmart and Target stores as well.  The best way to thoroughly learn to use an exercise ball is through expert demonstration from a personal trainer.

How to Use an Exercise Ball: Exercise balls challenge you by putting your body in an unstable environment. When you sit or lie on a ball, you engage your core muscles such as your abs, lower back and hip flexors to help stabilize while performing an activity.  While balancing and engaging your core you can add numerous exercises to this element such as abdominal crunches and bench press exercises.

By using the exercise ball as a bench you no longer have the stability of a standard bench, thus you additionally engage your core, butt and legs and you essentially get more bang for your buck.  What’s more, there are progressions of difficulty that you can implement such as balancing on one leg or doing one-arm exercises.  And remember virtually any exercise you can do on a seat or lying on a bench you can do on an exercise ball.

For abdominal training you can use the balls for just about any ab exercise you can do on the floor and then some.

Exercise Ball as Furniture: Sitting on an exercise ball instead of a chair is an effective way for you to improve posture and constantly engage your core.  Many companies that sell balls sell accessories such as wheels and back support, which as a progression can be taken away based on ability and core strength until you are just balancing on the ball.

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Real Estate

Moving presents a chance to ‘clean house’

Leave some of the old you behind

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Moving is a good opportunity to shed the old and make way for the new. (Photo by Basilico Studio Stock/Bigstock)

One of the biggest headaches of the new home process is the actual moving part. By the time someone is buying a home, most people are beyond the “I just need a pickup truck, a pizza and a case of beer for my friends.” 

If that is still someone’s preferred way to move, that’s great. However, many people find they need a much more robust plan. It can also trigger a lot of feelings about items one owns, what to do with them, do they have too much, should I keep this memento that I never use? Etc. 

Moving is a chance for a person to “clean house” literally, figuratively, spiritually and energetically. A person can figure out which items they want to keep, and which need to go. As someone who recently moved across the country, I can speak to this experience. It’s also time for what people call “the fresh start effect.” This phenomenon, according to psychologists, can happen in little moments (like the start of a new work week) and bigger moments (such as moving from one home to the next).  

The fresh start effect offers these benefits often mentioned by psychologists:

  • Mental Accounting: Dates act as chapter breaks, letting you put past failures into a previous period.
  • Psychological Distance: You separate your flawed past self from your aspirational future self (“That was the old me”).
  • Optimism Boost: New beginnings clear mental clutter and increase your sense of agency and control

Does this mean that “the new you” will be the perfect version you envisioned? Probably not. We are humans. But it might mean you get a chance to “leave some of the old you behind” within the walls you used to live in, and now have a chance to have a new layout, a new décor, a new color pattern, new wallpaper, donate old furniture and books or magazines, throw out clothes you no longer use or fit in, and enjoy the opportunity to literally use the, “Does this spark joy?” method that was made so popular by Marie Kondo in her Netflix series.  

So, for all its hassle and headache, moving is a chance to shake off the “old you” and try on the new you, to incorporate the items you would like to keep and use more of, and shed the items, habits, and ways of thinking that you feel no longer serve you. 

I can speak to the experiences that several of my clients had when they moved from a previous residence to a newer one. It usually coincided with a change in relationship status, a change in employment, a change in family size, but sometimes it just seemed to correlate to a new attitude and perspective that the client was really hoping for. 

I have literally had clients come to me after the fact, in tears, that they were so happy they made the decision to move out of a situation that no longer served them, and move into one that felt like a much better fit. 

Change can be annoying and overwhelming at times, but usually most people come out the other side, not wanting to return to the way they were before. 


Joseph Hudson is a referral agent with RLAH. Reach him at 703-587-0597 or [email protected].

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Autos

EV ecstacy: BMW iX3, Rivian R2

Two eclectic electrics arrive on the scene

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BMW iX3

Despite a U.S. political climate that has made electric vehicles about as welcome as a vegan at a Texas barbecue, automakers haven’t gotten the memo. The 2027 BMW iX3 and Rivian R2—in showrooms soon—prove the point. But think of them as distant cousins: one arrives impeccably dressed; the other probably has a kayak strapped to the roof.

BMW iX3

$62,000

Range: Up to 434 miles

0 to 60 mph: 4.7 seconds

Cargo space: 30.4 cu. ft. 

PROS: Huge driving range. Distinctive styling. Cutting-edge interior. 

CONS: Quirky digital controls. Only one U.S. trim level. Pricey options.

WHATS NEW: This is BMW’s first production model on its state-of-the-art Neue Klasse platform, radically changing the technology, cabin and electric drivetrain.

The iX3 arrives on our shores in one trim level, the iX3 50 xDrive. Load it up with options and you can sail well past $80,000. 

Depending on configuration, this luxe EV delivers an astonishing range before recharging. And a dual-motor, all-wheel-drive system produces 463 horsepower, which allows you to tootle around as fast as a Porsche 718 sportster.

The new “Panoramic iDrive” spreads information across the base of the windshield, supplemented by a central display and steering-wheel controls. An available 3D head-up display adds even more info. It’s futuristic, busy and unmistakably BMW—like someone decided the dashboard needed its own coming-out party.

Then there’s the “Heart of Joy” computer, which coordinates the motors, braking and steering for sharper responses and smoother control. The name may sound like something from a self-help retreat, but the innovation makes the iX3 seriously entertaining to drive.

You also can charge the iX3 from 10 percent to 80 percent in just 21 minutes. Nice.

This isn’t merely an electric X3 with the gasoline bits removed. It’s a tech reset for BMW. Compared with the R2, the iX3 is more polished, more luxurious…but, alas, considerably pricier.

RIVIAN R2

$45,000

Range: Up to 345 miles

0 to 60 mph: 5.9 seconds

Cargo space: 28.7 cu. ft. 

PROS: Affordable luxury. Rugged looks. Clever storage.

CONS: No smartphone integration. No glass-roof shade. Touchy touchscreen. 

WHAT’S NEW: Everything—the R2 is Rivian’s all-new, smaller electric SUV, and it brings the brand’s adventure-first attitude to a price point far below the larger R1S.

If the BMW iX3 is wearing a beautifully tailored jacket, the Rivian R2 has its sleeves rolled up.

With edgy styling, this is no anonymous crossover wearing an EV costume. Chunky details. Upright proportions. Distinctive lighting all give off an outdoorsy vibe without turning the R2 into a rolling REI catalog.

There are four configurations, with pricing from $45,000 to $58,000. That’s a big difference from the BMW—and potentially the R2’s biggest weapon.

The stats aren’t shabby, either. Driving range is from 275 to 345 miles. The dual-motor, all-wheel-drive setup produces between 350 horsepower and a frankly bonkers 656 horsepower. And the high-performance model lets you zip from 0-to-60 mph in just 3.6 seconds.

Drag-racing credentials? Absolutely!

Inside, there is lots of clever packaging, with flexible seating and generous storage. This EV is designed to carry actual stuff, not merely impress your neighbors.

Yes, there are quirks. Rivian skips Apple CarPlay and Android Auto, while everyday controls—some of which are less than intuitive—live on the touchscreen. And the panoramic glass roof lacks a conventional shade. Huh?

For some owners, those will be minor annoyances. For others, they’ll become daily reminders that Rivian marches to its own beat.

Perhaps that’s not a bad thing, though. The R2 feels less buttoned-up, more mischievous. It’s the automotive equivalent of Billy Porter ignoring the dress code and somehow looking better than everyone who followed it.

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Advice

We’re getting married but our parents object

Will their disapproval and shortcomings derail our hopes for a happy life?

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Our parents are all divorced and they disapprove of gay marriage. What should we do? (Photo by Cristian/Bigstock)

Dear Michael,

My girlfriend and I are getting married! We’re really excited, but we’ve got some big concerns as well.

All of our parents have had multiple marriages. I think 10 between the four of them. So we don’t have much in the way of role models for a successful marriage.

Also, we don’t have any parental support. Except for one of my ex-stepmothers whom I’m close to, none of our parents are happy that their daughter is getting married to another woman. That’s an understatement. Religious objections, moral objections, being angry that we’re “embarrassing them,” these are some of the things we’ve been told.

We do have some supportive siblings and step-siblings, which is great, although they’re getting pushback from parents about attending our wedding.

Given all this, what suggestions do you have for how we can make a go of our marriage? The divorce rate is over 50 percent for everyone. With all this baggage, we’re worried that we have even less of a chance. Thank you.

Michael replies:

First, congratulations! 

Regarding your lack of family support: I’m sorry that you both have to deal with so much criticism, disdain, and judgment. Please don’t let your parents’ negativity influence your own views of yourselves and your relationship. Focus instead on the love and caring you will get from friends, community and the family who are present on your big day (I hope your siblings are brave enough to make it!). Being the recipients of that support is one of the sweetest parts of getting married.

Don’t worry about the high divorce rate. While some couples really shouldn’t stay married, lots of people get divorced because they don’t know what is required to have a good marriage, or don’t put in the effort to do so. That does not have to be your fate.

Similarly, your parents’ terrible track record doesn’t mean you have to repeat their marital histories. The skills to have a strong marriage are learnable.

To that end, here are the best tips I can offer the two of you:

  • If you want a loving marriage, be a loving partner. Don’t snipe, sulk, or do the silent treatment when you’re mad. Unconditional love is largely a myth. Even our dogs won’t love us if we are mean to them. 
  • Don’t spend much time or effort focusing on what your spouse is doing wrong or how she is letting you down. Doing so leads to resentment and feeling like you’re a powerless victim. Instead, ask yourself what your own contribution is to the problem, and what you can do to make things better.  You don’t have much power over your partner, but you have a lot of power over yourself. 

You can certainly ask your spouse for what you’d like from her, but don’t expect to always get it. And don’t base your own wellbeing or good behavior on what your partner does or doesn’t do. 

  • Because any two people are always different in some important ways, there is no way that you both can always want the same things, or think the same way, or have the same priorities. Accept this! There has to be room for each of you to be an individual, not only part of a couple.  
  • Be generous as often as you can be, and have a boundary when it’s important for you to have one.
  • When your spouse states that she has a boundary, respect it. Do not push her to back off from something that is important to her. 
  • Don’t keep score, including how much more you do or how often you don’t get your way. Instead, work together to have a collaborative marriage where you work together to make decisions and get things done.
  • Strive not to weigh the relationship down with neediness. Once we’re grownups, it’s mainly our own job to soothe ourselves. You don’t want to burn out your partner’s empathy. 

Of course you can ask for a hug, love, reassurance, support, advice, and a shoulder to cry on when you’re down. Just aim be the first person you turn to when you’re upset, and do your best to keep your own mood steady. 

  • Do not wait for your significant other to go first. Not on planning a date, not on apologizing, not on loading the dishwasher or cleaning the bathroom. If you wait for her to make the first move, you will have a resentful relationship where nothing good ever happens. 

Keeping these principles part of your operating system, even — and especially — at those moments when your spouse isn’t doing her best, will go a long way toward helping you build and maintain a loving and happy marriage.

Michael Radkowsky, Psy.D. is a licensed psychologist who works with couples and individuals in D.C., Maryland, Virginia, New York, and all PSYPACT states. He can be found online at michaelradkowsky.com. All identifying information has been changed for reasons of confidentiality. Have a question? Send it to [email protected].

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