Friends and Fitness Enthusiasts,
Robert Gilbert, Ph.D., is a professor of sports psychology at Montclair State University and is a public speaker, motivational coach, sports coach and author. As an employee of Verizon, my boss Coach Mark encourages us to call the Doc everyday to get pumped for our lives. Every year, he runs the 7C's Challenge from the day after Memorial Day to Labor Day, a 98 Day challenge! The 7C's you cannot partake in are these:
- cookies
- candy
- chocolate
- chips
- cola
- cake
- and complaining about not getting to have the other 6 C's.
This challenge is hard for me because my birthday is in June and Kelby's and my mom's are in July. I like cake! I also like cookies and chocolate, specifically my chocolate chip cookies. Still, I have put them aside and challenge you to join me! Who's in?
Also, here is the number for the Doc if you'd like some motivation before you start your day: (973) 743-4690
In health,
Lauren
Tuesday, May 31, 2011
Monday, May 30, 2011
314/365 Memorial Day
Friends and Fitness Enthusiasts,
Memorial Day isn't about delicious cook out food or eating too much about it. It's about the many people who loved this country so much that they died for it. I hope you remembered them and all the armed forces who love and serve this country.
In health,
Lauren
Memorial Day isn't about delicious cook out food or eating too much about it. It's about the many people who loved this country so much that they died for it. I hope you remembered them and all the armed forces who love and serve this country.
In health,
Lauren
Sunday, May 29, 2011
313/365 Sweet Kiwi
 |
| I see the resemblance :) |
Kiwi fruit or kiwi is native to China and receive their name from the kiwi bird of New Zealand. They have about as much potassium as a banana, are loaded with Vitamin C, and provide a good amount of dietary fiber. They also have proven to be helpful for asthmatic children; shortness of breath was reduced by 32%, severe wheeze by 41%, night time cough by 27%, chronic cough by 25%, and runny nose by 28% even by eating the fruit only once or twice a week.
Pick a kiwi that gives when you squeeze it between your thumb and index finger. If it's hard, it will need a few days to ripen at room temperature. A kiwi that is soft to the touch will be overripe and mushy. You can eat kiwi plain with or without the skin. Toss it with some other fruit for a happy, colorful salad.
In health,
Lauren
http://kiwi-fruit.info/
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=41
Saturday, May 28, 2011
312/365 Mount Monadnock
Friends and Fitness Enthusiasts,
New England has some great hiking. If you find yourself up here, I recommend you taking a day trip up Mount Monadnock in New Hampshire. My uncle, cousin, and I hiked up here a foggy spring afternoon. It was a difficult to strenuous 2 hour hike up and 1.5 ish hours hike back down. We started out with a lot of bugs at the base but the higher we climbed, the less buggy it got; this was a good incentive to keep climbing. I'm sure the view would have been lovely from way up at the summit of 3,165 ft but the fog was quite thick. Still, it felt great to get up there and relish in glory with the other hikers.
Frankly, the climbing down part of hiking scares me. You're tired and the steep face is more challenging; it's also hard on the knees so be wary. Be sure to bring plenty of water with you and a PBJ for when you reach the summit. A PBJ is the perfect snack for hiking because it's light, calorie dense, high in fat, and high in protein. It's got what you need to get back down the mountain.
In health,
Lauren
New England has some great hiking. If you find yourself up here, I recommend you taking a day trip up Mount Monadnock in New Hampshire. My uncle, cousin, and I hiked up here a foggy spring afternoon. It was a difficult to strenuous 2 hour hike up and 1.5 ish hours hike back down. We started out with a lot of bugs at the base but the higher we climbed, the less buggy it got; this was a good incentive to keep climbing. I'm sure the view would have been lovely from way up at the summit of 3,165 ft but the fog was quite thick. Still, it felt great to get up there and relish in glory with the other hikers.
Frankly, the climbing down part of hiking scares me. You're tired and the steep face is more challenging; it's also hard on the knees so be wary. Be sure to bring plenty of water with you and a PBJ for when you reach the summit. A PBJ is the perfect snack for hiking because it's light, calorie dense, high in fat, and high in protein. It's got what you need to get back down the mountain.
In health,
Lauren
Friday, May 27, 2011
311/365 Pilates: a Core Exercise
Friends and Fitness Enthusiasts,Once upon a day in November I wrote about Pilates. Here is a core exercise from Pilates you can mix into your abdominals routine.
1. Start by laying down on your back. Press your lower back into the floor by tucking your tailbone under you. Extend your legs and arms straight up. Lift your shoulders off the floor.
2. Lower your legs down to about 45 degrees while making a circle with your arms. Start with arms straight out, over your head, and around to your sides.
3. Finish the move by tucking your knees in and touching your hands to your ankles.
In health,
Lauren
Thursday, May 26, 2011
310/365 Your P90X Questions Answered
Friends and Fitness Enthusiasts,
I'm actually surprised I haven't written about this fitness program before. It's brought to you by Beach Body and features Tony Horton, creator of P90X. The secret behind it is "muscle confusion" which is really what I've been telling y'all all along. Change up your exercise so you don't get stuck in the same routine. Not only do the same exercises bore you, they bore your muscles too. Advertisements tout these crazy ripped bodies that were achieved using only a pull up bar and dumbbells. It seems nuts but if you follow the program, you will get the body.
A friend of mine, Dmytro, praises P90X up and down and has graduated from the program twice and has since moved on to the more intense offerings of Beach Body. The reason you can be successful with P90X is not a secret; all you have to do is stick to the program. As we all know, this is way easier said than done. An hour isn't a lot of time to commit to exercising but, because of the difficulty of the program, beginners aren't likely to stick with it. I know it's hard to stick to a routine. I know it's hard to stay on top of your diet every minute but if a "beach body" is what you really want, you have to put in the effort and discipline to get there.
People with gorgeous bodies didn't wake up that way, they had to earn it. P90X is a good option for you if you like workouts made for you, you don't have a lot of time, and you don't have access to a gym. The success of any 60, 90, etc. day plan usually rests on you, the user. You've got to dedicate yourself if you want to see the results. Are you willing to give up what you want now for what you want most?
In health,
Lauren
I'm actually surprised I haven't written about this fitness program before. It's brought to you by Beach Body and features Tony Horton, creator of P90X. The secret behind it is "muscle confusion" which is really what I've been telling y'all all along. Change up your exercise so you don't get stuck in the same routine. Not only do the same exercises bore you, they bore your muscles too. Advertisements tout these crazy ripped bodies that were achieved using only a pull up bar and dumbbells. It seems nuts but if you follow the program, you will get the body.
A friend of mine, Dmytro, praises P90X up and down and has graduated from the program twice and has since moved on to the more intense offerings of Beach Body. The reason you can be successful with P90X is not a secret; all you have to do is stick to the program. As we all know, this is way easier said than done. An hour isn't a lot of time to commit to exercising but, because of the difficulty of the program, beginners aren't likely to stick with it. I know it's hard to stick to a routine. I know it's hard to stay on top of your diet every minute but if a "beach body" is what you really want, you have to put in the effort and discipline to get there.
People with gorgeous bodies didn't wake up that way, they had to earn it. P90X is a good option for you if you like workouts made for you, you don't have a lot of time, and you don't have access to a gym. The success of any 60, 90, etc. day plan usually rests on you, the user. You've got to dedicate yourself if you want to see the results. Are you willing to give up what you want now for what you want most?
In health,
Lauren
Wednesday, May 25, 2011
309/365 Strengthen Your Core with Good Form
Friends and Fitness Enthusiasts,
Lots of people have asked me about exercises for your core. While there are tons of exercises out there, the most important thing that I've found is that good form usually means that you will also be working your abs.
Our trunk keeps us balanced. Raise your arms up by your sides so that they are parallel to the floor. Now, keep your arms straight and quickly clap your hands together. Bring them back out. Did your core move? Did you lean back a little when you clapped and lean forward when you brought your arms out? Do it again but this time focus on not moving your trunk at all.
Ta da! You just did an ab exercise! Though this doesn't target your abs directly like a crunch would, it is a functional way to work your body. Take this focus on keeping your trunk steady into any exercise you do. Whether it's curls, rows, shoulder presses, lunges, whatever, make sure that your trunk is locked in place. It'll allow you to better target the muscle you are working on and strengthen your abs.
When you think about the muscle you are using to contract, you work harder. You will feel greater intensity in that muscle even if it's the same amount of weight you've been picking up and putting down.
In health,
Lauren
Lots of people have asked me about exercises for your core. While there are tons of exercises out there, the most important thing that I've found is that good form usually means that you will also be working your abs.
Our trunk keeps us balanced. Raise your arms up by your sides so that they are parallel to the floor. Now, keep your arms straight and quickly clap your hands together. Bring them back out. Did your core move? Did you lean back a little when you clapped and lean forward when you brought your arms out? Do it again but this time focus on not moving your trunk at all.
Ta da! You just did an ab exercise! Though this doesn't target your abs directly like a crunch would, it is a functional way to work your body. Take this focus on keeping your trunk steady into any exercise you do. Whether it's curls, rows, shoulder presses, lunges, whatever, make sure that your trunk is locked in place. It'll allow you to better target the muscle you are working on and strengthen your abs.
When you think about the muscle you are using to contract, you work harder. You will feel greater intensity in that muscle even if it's the same amount of weight you've been picking up and putting down.
In health,
Lauren
Tuesday, May 24, 2011
308/365 Almond Milk Joy
Friends and Fitness Enthusiasts,
Are you tired of regular milk? Are you lactose intolerant? Are you vegan or vegetarian but want something other than soy? Maybe you're just curious about almond milk.
I happen to love almond milk. Why? I love almonds and I love milk. In all seriousness, the taste is really good, almonds are great for you, and it's got less calories than even skim milk (especially if you get the Unsweetened variety, 35 calories/ 8 oz. serving) while still maintaining creaminess. It tastes great on my cereal and with my daily cookie. It's got fat in all the right places. By the way, the Original flavor almond milk is 60 cals/serving and dark chocolate is 120 cals/serving; skim milk is 90 calories/serving.
There's been controversy about having too much dairy or too much soy; almond milk is a way to change things up. The only downside to almond milk is that it's more expensive than regular milk but hey, sacrifice makes us stronger.
In health,
Lauren
Are you tired of regular milk? Are you lactose intolerant? Are you vegan or vegetarian but want something other than soy? Maybe you're just curious about almond milk.
I happen to love almond milk. Why? I love almonds and I love milk. In all seriousness, the taste is really good, almonds are great for you, and it's got less calories than even skim milk (especially if you get the Unsweetened variety, 35 calories/ 8 oz. serving) while still maintaining creaminess. It tastes great on my cereal and with my daily cookie. It's got fat in all the right places. By the way, the Original flavor almond milk is 60 cals/serving and dark chocolate is 120 cals/serving; skim milk is 90 calories/serving.
There's been controversy about having too much dairy or too much soy; almond milk is a way to change things up. The only downside to almond milk is that it's more expensive than regular milk but hey, sacrifice makes us stronger.
In health,
Lauren
Monday, May 23, 2011
307/365 Just Skate
Friends and Fitness Enthusiasts,
All the truly passionate skateboarders and longboarders I've known say this all the time. Just skate. It's about having fun, trying new tricks, learning from others, sharing it with people, and just doing it.
When you think of skateboarders, you might think of some punky looking kid, a vandal, a screw up. I have no idea but I can tell you that regardless, these people, the real ones, are athletes. Boarding of any kind demands the ability to control your body. When you're flying down the pavement, you better have the legs and core to hold you up and keep you steady while you steer, launch yourself up in the air, and land. Your arms also come into play to keep you balanced. Those quick movements to keep everything straight require core strength to keep you upright and your face off the asphalt. I imagine that you also get a burst of adrenaline every time you skate likened to skiing or snowboarding, hooray cardio!
I have skated a couple times in my life; meaning I have ollied, done 1 good pop shove, and can steer down a slightly graded hill. I'm okay at best. I totally admire people who can skate or longboard because it takes a serious amount of guts, practice, and passion to jump onto a rolling plank of wood and do tricks with it.
I'd say that most people start skating when they are younger (and fearless) but, it's never too late to start. The internet is a great resource for learning about skating, the equipment and the techniques that go with it.
In health,
Lauren
P.S.: I am a fan of safety. Wear a helmet and pads!
All the truly passionate skateboarders and longboarders I've known say this all the time. Just skate. It's about having fun, trying new tricks, learning from others, sharing it with people, and just doing it.
When you think of skateboarders, you might think of some punky looking kid, a vandal, a screw up. I have no idea but I can tell you that regardless, these people, the real ones, are athletes. Boarding of any kind demands the ability to control your body. When you're flying down the pavement, you better have the legs and core to hold you up and keep you steady while you steer, launch yourself up in the air, and land. Your arms also come into play to keep you balanced. Those quick movements to keep everything straight require core strength to keep you upright and your face off the asphalt. I imagine that you also get a burst of adrenaline every time you skate likened to skiing or snowboarding, hooray cardio!
I have skated a couple times in my life; meaning I have ollied, done 1 good pop shove, and can steer down a slightly graded hill. I'm okay at best. I totally admire people who can skate or longboard because it takes a serious amount of guts, practice, and passion to jump onto a rolling plank of wood and do tricks with it.
I'd say that most people start skating when they are younger (and fearless) but, it's never too late to start. The internet is a great resource for learning about skating, the equipment and the techniques that go with it.
In health,
Lauren
P.S.: I am a fan of safety. Wear a helmet and pads!
Sunday, May 22, 2011
306/365 Think Twice about Fast Food
Friends and Fitness Enthusiasts,
I found this video from diet.com after watching some Pilates videos. I had to know what a 4 year old cheeseburger looked like. I hope this makes you think twice before ever getting fast food again:
I am aware that this video is from 2008 but, come on, fast food is evil and we all know it; I don't believe the business has really changed that much.
In health,
Lauren
I found this video from diet.com after watching some Pilates videos. I had to know what a 4 year old cheeseburger looked like. I hope this makes you think twice before ever getting fast food again:
I am aware that this video is from 2008 but, come on, fast food is evil and we all know it; I don't believe the business has really changed that much.
In health,
Lauren
Saturday, May 21, 2011
305/365 Cardio Bout: XC to Lunge Pulse
Friends and Fitness Enthusiasts,
You know that I like inserting bouts of cardio moves during my strength training to boost my heart rate and burn a few more calories. Here's another one for you:
Part 1 - Cross Country in Place
- Start out with your right foot about a 1.5 feet in front of your left
- Keep your legs straight while hopping from right foot in front to left foot in front; pump the arms!
- It should look like the running man dance move with straight legs
Part 2 - Lunge Pulses
- Do 4 reps of part one on each side starting with your right foot in front
- With your right foot in front, perform 2 lunges by bending the left knee
- Repeat on the other side
Repeat Parts 1 and 2 one right after the other for a minute
In health,
Lauren
You know that I like inserting bouts of cardio moves during my strength training to boost my heart rate and burn a few more calories. Here's another one for you:
Part 1 - Cross Country in Place
- Start out with your right foot about a 1.5 feet in front of your left
- Keep your legs straight while hopping from right foot in front to left foot in front; pump the arms!
- It should look like the running man dance move with straight legs
Part 2 - Lunge Pulses
- Do 4 reps of part one on each side starting with your right foot in front
- With your right foot in front, perform 2 lunges by bending the left knee
- Repeat on the other side
Repeat Parts 1 and 2 one right after the other for a minute
In health,
Lauren
Friday, May 20, 2011
304/365 If Zombies Invade, are you Ready?
Friends and Fitness Enthusiasts,
My boyfriend's mother Jenni has put in a lot of energy, discipline, and time towards getting healthier and losing weight. She feels and looks fantastic but, she isn't done yet. She told me, "I want to be ready for a zombie apocalypse; I want to be faster and stronger." I thought this was hilarious but, quite true and something we should all want.
You've seen the movies. Zombies are evolving quickly. They are getting smarter and sometimes even faster and stronger than us humans! This is unacceptable. If zombies were actually running a muck seeking to eat our brains, you'd want to out race them right? Fitness is definitely about feeling good, living longer, looking better, and being healthier but, we can't forget the root word fit; we all know that the fittest survive.
In conclusion class, we should all be training with the idea of an impending zombie apocalypse in mind. If you aren't motivated because you feel tired, aren't seeing results, or any other (lame) excuse, think about the zombies. Think about the fate of the human race! Are you ready?
In health,
Lauren
My boyfriend's mother Jenni has put in a lot of energy, discipline, and time towards getting healthier and losing weight. She feels and looks fantastic but, she isn't done yet. She told me, "I want to be ready for a zombie apocalypse; I want to be faster and stronger." I thought this was hilarious but, quite true and something we should all want.
You've seen the movies. Zombies are evolving quickly. They are getting smarter and sometimes even faster and stronger than us humans! This is unacceptable. If zombies were actually running a muck seeking to eat our brains, you'd want to out race them right? Fitness is definitely about feeling good, living longer, looking better, and being healthier but, we can't forget the root word fit; we all know that the fittest survive.
In conclusion class, we should all be training with the idea of an impending zombie apocalypse in mind. If you aren't motivated because you feel tired, aren't seeing results, or any other (lame) excuse, think about the zombies. Think about the fate of the human race! Are you ready?
In health,
Lauren
Thursday, May 19, 2011
303/365 New Drink for MiO and You
Friends and Fitness Enthusiasts,
I first heard about MiO from one of my gym members and then saw a commercial for it later. Now it seems to be on everyone's lips...and tongues ha! What is MiO?
MiO is a "liquid enhancer" that comes in these funny rocket shaped looking containers for less than $4 a pop. Squeeze the bottle and out comes this concentrated, 0 calorie flavor to make your water go down easier; it comes in 6 flavors so far.
What? Zero calorie you say?? How is it possible??? As I'm sure you could deduce with the information I've given you in the past, this product does not contain any real sugar. Instead it has artificial sweeteners. Now, research tells us that drinks with flavor (more specificially, carbohydrates) goes down a lot quicker when rehydrating during or after exercise. Certainly you'll be more inclined to drink this, since you can control the amount of flavor (their major selling point) but, I'm still skeptical. I personally go for products with real fat, carbs, and protein but, it's up to you. I haven't actually tried this but you might like it. If it means you staying hydrated then sure, give it a shot. Just know that it's not real.
In health,
Lauren
I first heard about MiO from one of my gym members and then saw a commercial for it later. Now it seems to be on everyone's lips...and tongues ha! What is MiO?
MiO is a "liquid enhancer" that comes in these funny rocket shaped looking containers for less than $4 a pop. Squeeze the bottle and out comes this concentrated, 0 calorie flavor to make your water go down easier; it comes in 6 flavors so far.
What? Zero calorie you say?? How is it possible??? As I'm sure you could deduce with the information I've given you in the past, this product does not contain any real sugar. Instead it has artificial sweeteners. Now, research tells us that drinks with flavor (more specificially, carbohydrates) goes down a lot quicker when rehydrating during or after exercise. Certainly you'll be more inclined to drink this, since you can control the amount of flavor (their major selling point) but, I'm still skeptical. I personally go for products with real fat, carbs, and protein but, it's up to you. I haven't actually tried this but you might like it. If it means you staying hydrated then sure, give it a shot. Just know that it's not real.
In health,
Lauren
Wednesday, May 18, 2011
302/365 The Great Outdoors has No Clock
Friends and Fitness Enthusiasts,
I really love the outdoors. I love camping, hiking, exploring, etc. There's something about the smell of the woods, the soft morning sunlight, and the clear air that really makes me feel great. The one thing that I really love is the absence of time.
When I'm out camping, I make it a rule to not look at any clocks if I can help it. I like not knowing when I'm supposed to wake up, eat, or sleep. I like not being constrained by a timer for an afternoon walk or run. I like laying out on the beach for however long I feel like. I think it's important to get back to your Circadian rhythm every once in awhile to get back on track. When it's dark, you go to bed; you don't stay up for another five hours watching episodes of 30 Rock or clicking your way through Facebook.
Some of you out there may not consider yourselves "outdoorsy" but, I think you'll come to like it with the right amount of bug spray and great people to share it with.
In health,
Lauren
PS: I feel like I can't ignore the fact that Camp Food is not the best simply because it's mostly non-perishable. However, it's not impossible. You can absolutely not destroy your diet even if you go camping.
I really love the outdoors. I love camping, hiking, exploring, etc. There's something about the smell of the woods, the soft morning sunlight, and the clear air that really makes me feel great. The one thing that I really love is the absence of time.
When I'm out camping, I make it a rule to not look at any clocks if I can help it. I like not knowing when I'm supposed to wake up, eat, or sleep. I like not being constrained by a timer for an afternoon walk or run. I like laying out on the beach for however long I feel like. I think it's important to get back to your Circadian rhythm every once in awhile to get back on track. When it's dark, you go to bed; you don't stay up for another five hours watching episodes of 30 Rock or clicking your way through Facebook.
Some of you out there may not consider yourselves "outdoorsy" but, I think you'll come to like it with the right amount of bug spray and great people to share it with.
In health,
Lauren
PS: I feel like I can't ignore the fact that Camp Food is not the best simply because it's mostly non-perishable. However, it's not impossible. You can absolutely not destroy your diet even if you go camping.
Tuesday, May 17, 2011
301/365 Turbo Fire: Kickboxing + Dancing = Cardio Fun
Friends and Fitness Enthusiasts,
Poor Kelby has heard me talk about Turbo Fire for the last couple months. It's a DVD set by Beach Body that I've been wanting to try and considering to purchase. Finally I was actually able to try one of the DVDs thanks to a gym member. Today's 10K Training assignment was to do 60 min of cross training; hello Turbo Fire!
The gym member Erin advised me to take the Fire 30 class because it had the "New to Class" tutorial. Needless to say, I was a little lost when I did Fire 45 (I wanted to get closer to the target 60 min), a 45 min class you do later in the schedule when you already know Chalene's routine. Still, after a few repetitions of her combos I did get the hang of it and really had a fun time. The music is hot and makes you want to move. Chalene is super pumped, smiling, and able to motivate you throughout the whole thing. It is a fun mix of kickboxing and dancing. I didn't realize how much I was sweating, how red my face was getting, and how hard my heart was pumping until it was over.
After my 10K, I've decided to switch gears and get Turbo Fire for my next exercise regiment.
In health,
Lauren
Poor Kelby has heard me talk about Turbo Fire for the last couple months. It's a DVD set by Beach Body that I've been wanting to try and considering to purchase. Finally I was actually able to try one of the DVDs thanks to a gym member. Today's 10K Training assignment was to do 60 min of cross training; hello Turbo Fire!
The gym member Erin advised me to take the Fire 30 class because it had the "New to Class" tutorial. Needless to say, I was a little lost when I did Fire 45 (I wanted to get closer to the target 60 min), a 45 min class you do later in the schedule when you already know Chalene's routine. Still, after a few repetitions of her combos I did get the hang of it and really had a fun time. The music is hot and makes you want to move. Chalene is super pumped, smiling, and able to motivate you throughout the whole thing. It is a fun mix of kickboxing and dancing. I didn't realize how much I was sweating, how red my face was getting, and how hard my heart was pumping until it was over.
After my 10K, I've decided to switch gears and get Turbo Fire for my next exercise regiment.
In health,
Lauren
Monday, May 16, 2011
300/365 300 Workout in Honor of 300th Post
Friends and Fitness Enthusiasts,
Wow! This is the 300th post! Can you believe we've come this far? Just 65 more beloved posts. This is quite possibly as exciting as Oprah's last episode. I jest!
Pushups - 50 reps
24-inch box jumps - 50 reps
Floor wipers - 50 reps
Single-arm Clean-and-Press with 36 lbs Kettlebell - 50 reps
Pullups - 25 reps
The following video shows the order and a brief demonstration of the 300 work out.
Wow! This is the 300th post! Can you believe we've come this far? Just 65 more beloved posts. This is quite possibly as exciting as Oprah's last episode. I jest!
In honor of the 300th post, here is the work out that the guys from the movie 300 used to get ripped and ready:
Pullups - 25 reps
Deadlifts with 135 lbs - 50 repsPullups - 25 reps
Pushups - 50 reps
24-inch box jumps - 50 reps
Floor wipers - 50 reps
Single-arm Clean-and-Press with 36 lbs Kettlebell - 50 reps
Pullups - 25 reps
The following video shows the order and a brief demonstration of the 300 work out.
Certainly this is a bit ambitious. Feel free to turn it down a notch. You could cut all the reps in half or modify the exercises to ones you are more comfortable with. The article in Men's Health Magazine that I got this from offer solutions. Have fun!
In health,
Lauren
In health,
Lauren
Sunday, May 15, 2011
299/365 Spinal Balance, 2 Variations
Friends and Fitness Enthusiasts,
Balance is super important for daily living especially as we get older. I like throwing in this Spinal Balance exercise at the end of my workout for one final burn in my shoulders and core.
The first example is your standard Spinal Balance.
1. Start with your knees under your hips and hands under your shoulders.
Balance is super important for daily living especially as we get older. I like throwing in this Spinal Balance exercise at the end of my workout for one final burn in my shoulders and core.
The first example is your standard Spinal Balance.
1. Start with your knees under your hips and hands under your shoulders.
 |
| sorry for the crazy bottom image! |
2. Extend your right arm forward and your left leg back behind you. Try to reach forward and up as much as possible without dropping your form. You will get the most benefit from any core exercise by keeping your core engaged and locked while doing whatever else with your appendages. From here you can squeeze elbow to knee and extend again or simply switch sides.
The second example is a challenging variation. You'll feel it in your hips and it will burn your shoulders and core even more.
1. Start in your Spinal Balance
2. Once you've held your extended arm and leg comfortably, rotate everything 90 degrees. Your right leg will now point to the right wall and your left arm will point to the left wall. Hold this position for 3-5 deep breaths.
3. Repeat on the other side. In health,
Lauren
Saturday, May 14, 2011
298/365 Music for Your Workout by Pandora and G Fit
Friends and Fitness Enthusiasts,
Whilst on Pandora listening to some jams, an ad popped up on my sidebar for G Fit Radio. All you do is drag and drop the stage of your work out and the intensity of it into their little boxes and boom, you've got yourself a customized radio station! I imagine this would work best for those of y'all with smart phones or some internet device next to your cardio machine.
Pandora is a free service with limited commercial interruption. All you do is sign up and enjoy.
In health,
Lauren
Whilst on Pandora listening to some jams, an ad popped up on my sidebar for G Fit Radio. All you do is drag and drop the stage of your work out and the intensity of it into their little boxes and boom, you've got yourself a customized radio station! I imagine this would work best for those of y'all with smart phones or some internet device next to your cardio machine.
Pandora is a free service with limited commercial interruption. All you do is sign up and enjoy.
In health,
Lauren
Friday, May 13, 2011
297/365 Newton Running Shoes: Another Option for Running Barefoot
Friends and Fitness Enthusiasts,
After discussing my whole running situation with a fellow fitness professional, he recommended that I check out these shoes by Newton Running. If you want to do the whole barefoot shoe thing without actually being barefoot or getting those finger toe shoes, here's a viable option.
These shoes are different from your current kicks because of their cushioning on your forefoot. They also offer shoes specific to the shape of your foot. If you pronate, there's a shoe for that. If you supinate, there's a shoe for that. Newtons come in bright colors and are a little more expensive than your average shoe. I cannot personally recommend these shoes but I do plan on making these my next pair. I'll let you know.
In health,
Lauren
After discussing my whole running situation with a fellow fitness professional, he recommended that I check out these shoes by Newton Running. If you want to do the whole barefoot shoe thing without actually being barefoot or getting those finger toe shoes, here's a viable option.
These shoes are different from your current kicks because of their cushioning on your forefoot. They also offer shoes specific to the shape of your foot. If you pronate, there's a shoe for that. If you supinate, there's a shoe for that. Newtons come in bright colors and are a little more expensive than your average shoe. I cannot personally recommend these shoes but I do plan on making these my next pair. I'll let you know.
In health,
Lauren
Thursday, May 12, 2011
296/365 How Foot Strike Running Keeps me Moving
Friends and Fitness Enthusiasts,
About a year ago, I was suffering from major pain in my shins and eventually my knees from running. I was diagnosed with "external compartmental fasciitis" which means that the sheath of fascia surrounding the muscles in my leg are too tight for my muscles when blood flows through it from physical activity like running. I was told to either stop running or get surgery to slice open the fascia. My family advised me not to go through the surgery and get orthotics to correct my pronated feet. Kelby's mom told me to cut down my running to twice a week so I didn't have to give it up entirely. By doing all this, I was able to keep up running.
Last fall, I did an internship with Acceleration Richmond where we coached athletes on improving their running form, speed, agility, and quickness. Here is where I learned to run on the balls of my feet or running with "foot strike." I really think this is what fixed my shin splints and my "external compartmental fasciitis." By running on the balls of your feet, it doesn't really matter whether your feet are pronated or supinated, just that you point your toes forward. Not only do I run faster with no pain in my shins or knees, I have also noticed a change in the shape of my calves. Before, only the inner half of my gastrocnemius muscle was defined but now the outer half is coming out. Also, my calves are just leaner in general, woo!
So there you have it, foot strike running is an efficient way of running that inherently corrects your pronated feet. It should also be able to fix your shin splints without all that ice and rest. Remember that your body isn't used to it so start out slow. Happy running!
In health,
Lauren
About a year ago, I was suffering from major pain in my shins and eventually my knees from running. I was diagnosed with "external compartmental fasciitis" which means that the sheath of fascia surrounding the muscles in my leg are too tight for my muscles when blood flows through it from physical activity like running. I was told to either stop running or get surgery to slice open the fascia. My family advised me not to go through the surgery and get orthotics to correct my pronated feet. Kelby's mom told me to cut down my running to twice a week so I didn't have to give it up entirely. By doing all this, I was able to keep up running.
Last fall, I did an internship with Acceleration Richmond where we coached athletes on improving their running form, speed, agility, and quickness. Here is where I learned to run on the balls of my feet or running with "foot strike." I really think this is what fixed my shin splints and my "external compartmental fasciitis." By running on the balls of your feet, it doesn't really matter whether your feet are pronated or supinated, just that you point your toes forward. Not only do I run faster with no pain in my shins or knees, I have also noticed a change in the shape of my calves. Before, only the inner half of my gastrocnemius muscle was defined but now the outer half is coming out. Also, my calves are just leaner in general, woo!
So there you have it, foot strike running is an efficient way of running that inherently corrects your pronated feet. It should also be able to fix your shin splints without all that ice and rest. Remember that your body isn't used to it so start out slow. Happy running!
In health,
Lauren
Wednesday, May 11, 2011
295/365 Burpees with a Twist: Ski Abs
Friends and Fitness Enthusiasts,
Over the Winter, I wrote a blog about Burpees. Let's revisit our old friend and give him a face lift. Enter Ski Abs. This exercise comes from Intern Maddy. It works your obliques, shoulders, legs, and heart.
1. Get into your high plank position.
2. Using your abdominal muscles, crunch your legs up and to the outside of your right palm.
3. Jump back to high plank. Now crunch your legs up and to the outside of your left palm.
4. Repeat and feel the burn.
Keep that booty down as much as you can throughout this exercise; no cheating! If you have a lower back injury, this exercise is probably not the best for you.
In health,
Lauren
Over the Winter, I wrote a blog about Burpees. Let's revisit our old friend and give him a face lift. Enter Ski Abs. This exercise comes from Intern Maddy. It works your obliques, shoulders, legs, and heart.
2. Using your abdominal muscles, crunch your legs up and to the outside of your right palm.
3. Jump back to high plank. Now crunch your legs up and to the outside of your left palm.
4. Repeat and feel the burn.
Keep that booty down as much as you can throughout this exercise; no cheating! If you have a lower back injury, this exercise is probably not the best for you.
In health,
Lauren
Tuesday, May 10, 2011
294/365 Running on the Road...Safety First!
Friends and Fitness Enthusiasts,
There's nothing like hitting the open road and going for a nice long run. Here are some tips to make sure you get there and back safely.
What to Wear
Whenever you run, try to pick brightly colored clothing or clothing with reflective material so that you are visible to cars, bikes, etc. This is crucial if you are running at night! If you want a highlighter bright reflective slap bracelet, let me know; I'll mail it to you. If you can, wear a red, blinking light or headlamp or carry a flashlight.
Where to Run
You should generally stick to sidewalks if you can. This is just for your safety. If the road you choose to run on has no sidewalk, run on the far left side of the road. So from your perspective, oncoming cars are to your right, then there's the dividing yellow line, and to the far right are cars driving in the same direction you are running. This is so that oncoming cars can see you and so that you can anticipate their movements. It's easier to dodge a car you can see than one you cannot. Also, here's an illustration from Runner's World demonstrating what to do when there's a blind curve:
In 1, the runner crosses the road when safe and runs along the curve; he will run back to the opposite side of the road once the curve is clear. In 2, there wasn't a safe time to cross so he runs off road for the duration of the curve.
What to CarryBring some form of identification and your cell phone with emergency numbers on the back. There are also ID bracelets you can purchase like this one from Road ID or running pouches from Nathan Sports that you can use to carry these items. Don't forget your keys!
And Remember...It is as much your responsibility as it is the drivers' to be aware of you. Pretend like they don't see you; do what you can to avoid getting hit. If that means off-roading for a little and making your time suffer, so be it. As long as it means that you're still alive, it doesn't really matter. Always use hand signals. At intersections, make eye contact with drivers and wait for them to signal to you that it's okay to cross.
For a more comprehensive article, click here. For more rules, click here.
Happy Running!
In health,
Lauren
There's nothing like hitting the open road and going for a nice long run. Here are some tips to make sure you get there and back safely.
What to Wear
Whenever you run, try to pick brightly colored clothing or clothing with reflective material so that you are visible to cars, bikes, etc. This is crucial if you are running at night! If you want a highlighter bright reflective slap bracelet, let me know; I'll mail it to you. If you can, wear a red, blinking light or headlamp or carry a flashlight.
Where to Run
You should generally stick to sidewalks if you can. This is just for your safety. If the road you choose to run on has no sidewalk, run on the far left side of the road. So from your perspective, oncoming cars are to your right, then there's the dividing yellow line, and to the far right are cars driving in the same direction you are running. This is so that oncoming cars can see you and so that you can anticipate their movements. It's easier to dodge a car you can see than one you cannot. Also, here's an illustration from Runner's World demonstrating what to do when there's a blind curve:
In 1, the runner crosses the road when safe and runs along the curve; he will run back to the opposite side of the road once the curve is clear. In 2, there wasn't a safe time to cross so he runs off road for the duration of the curve.
What to CarryBring some form of identification and your cell phone with emergency numbers on the back. There are also ID bracelets you can purchase like this one from Road ID or running pouches from Nathan Sports that you can use to carry these items. Don't forget your keys!
And Remember...It is as much your responsibility as it is the drivers' to be aware of you. Pretend like they don't see you; do what you can to avoid getting hit. If that means off-roading for a little and making your time suffer, so be it. As long as it means that you're still alive, it doesn't really matter. Always use hand signals. At intersections, make eye contact with drivers and wait for them to signal to you that it's okay to cross.
For a more comprehensive article, click here. For more rules, click here.
Happy Running!
In health,
Lauren
Monday, May 9, 2011
293/365 Got Loose Stool? Here's What to Do!
Friends and Fitness Enthusiasts,
I apologize if this post is too personal for some of you but I had to address it; it was the cause for my lack of posting these last couple days. I'm not sure what I did or what I ate but something didn't agree with me and left me with a yucky, bloated, uncomfortable feeling in my bowels. I would hate for this to happen to one of you so I'm addressing it now.
The first thing you should do is take a few days off from exercise. Running and other bouncing can upset your body very much and delay your recovery. You've also got to change your diet until you feel better. Get yourself some oatmeal, white bread, white rice, applesauce, bananas, plain pasta, and jello. You need foods that are easy to digest. Foods with fiber and fat are NOT your friend. Creamy foods (except for yogurt) are also your enemy. Until you haven't had diarrhea for at least 24 hours, I would stick to the diet and taking it easy. Also, stay hydrated!! G2 is okay by me in this situation.
Thanks to my parents' advice, I am back in business and went running (at a slower pace) today. The 10K Train is back on track!
In health,
Lauren
I apologize if this post is too personal for some of you but I had to address it; it was the cause for my lack of posting these last couple days. I'm not sure what I did or what I ate but something didn't agree with me and left me with a yucky, bloated, uncomfortable feeling in my bowels. I would hate for this to happen to one of you so I'm addressing it now.
The first thing you should do is take a few days off from exercise. Running and other bouncing can upset your body very much and delay your recovery. You've also got to change your diet until you feel better. Get yourself some oatmeal, white bread, white rice, applesauce, bananas, plain pasta, and jello. You need foods that are easy to digest. Foods with fiber and fat are NOT your friend. Creamy foods (except for yogurt) are also your enemy. Until you haven't had diarrhea for at least 24 hours, I would stick to the diet and taking it easy. Also, stay hydrated!! G2 is okay by me in this situation.
Thanks to my parents' advice, I am back in business and went running (at a slower pace) today. The 10K Train is back on track!
In health,
Lauren
Sunday, May 8, 2011
292/365 Mother's Day Celebration
Friends and Fitness Enthusiasts,
Celebrate mom by celebrating her health! I know that this post is late but that doesn't mean that you can't show appreciation for your mom every day. Get her a gift certificate to a gym, go to the gym together, take a walk with your mother, take her out to eat at a healthy restaurant, or treat her to a spa.
Happy Mother's Day!
In health,
Lauren
Celebrate mom by celebrating her health! I know that this post is late but that doesn't mean that you can't show appreciation for your mom every day. Get her a gift certificate to a gym, go to the gym together, take a walk with your mother, take her out to eat at a healthy restaurant, or treat her to a spa.
Happy Mother's Day!
In health,
Lauren
Saturday, May 7, 2011
291/365 Photo Shoot to Stay Motivated
Friends and Fitness Enthusiasts,
Clearly staying motivated has been on my mind quite a bit. I think it's because I'm proud of what I've accomplished and I don't want to lose it as should you for what you've achieved! A fun and unique way to do this would be doing a photo shoot! By getting pictures of yourself taken, you can celebrate your new body, confidence, etc. and capture it forever. I got mine done with Focal Impulse and had a blast. Seriously, it was so much fun and I would do it again in a heart beat.
If you don't have the funds or if you're self-conscious, you can still capture this awesome time of your life. Get together with some friends, get your make-up and hair done, and get shutter happy! Guys, you could also have fun with this too. I'm sure your girlfriend or friends that are girls would have a fun time.
No matter how old you are, you deserve to feel like a rock star, model, actor, triple threat sensation. Go have fun!!
In health,
Lauren
Clearly staying motivated has been on my mind quite a bit. I think it's because I'm proud of what I've accomplished and I don't want to lose it as should you for what you've achieved! A fun and unique way to do this would be doing a photo shoot! By getting pictures of yourself taken, you can celebrate your new body, confidence, etc. and capture it forever. I got mine done with Focal Impulse and had a blast. Seriously, it was so much fun and I would do it again in a heart beat.
If you don't have the funds or if you're self-conscious, you can still capture this awesome time of your life. Get together with some friends, get your make-up and hair done, and get shutter happy! Guys, you could also have fun with this too. I'm sure your girlfriend or friends that are girls would have a fun time.
No matter how old you are, you deserve to feel like a rock star, model, actor, triple threat sensation. Go have fun!!
In health,
Lauren
Friday, May 6, 2011
290/365 Agar-Agar, a Macrobiotic
Friends and Fitness Enthusiasts,
The other weekend, I visited my dad's cousin Carm, husband Anthony, and their daughter in New York City. We had a grand time and tried a lot of really great food. One particularly cool restaurant was Souen. They serve natural, organic food and abide by the philosophy that foods should be unrefined, unprocessed, and local. Their food was also really, really tasty; always a plus.
So why the title? Two reasons: 1, In the back of their menu, they feature a glossary of the unique foods they serve. Agar-agar is listed as one of them. 2, My friend Sarah's mom asked me about agar-agar because she saw it on the label of her yogurt. I tried finding out more about it and was led to lots of scientific journals without much clarity on the subject. And now it all comes full circle. According to their glossary, "Agar Agar is a strong natural jelling agent made from red seaweed. It is Soothing to the digestive tract, aids regularity and also good for constipation." I imagine that it is featured in their menu because it's a Japanese restaurant and agar agar comes from seaweed. Fear not Sarah's mom! I think agar agar is safe!
In health,
Lauren
The other weekend, I visited my dad's cousin Carm, husband Anthony, and their daughter in New York City. We had a grand time and tried a lot of really great food. One particularly cool restaurant was Souen. They serve natural, organic food and abide by the philosophy that foods should be unrefined, unprocessed, and local. Their food was also really, really tasty; always a plus.
So why the title? Two reasons: 1, In the back of their menu, they feature a glossary of the unique foods they serve. Agar-agar is listed as one of them. 2, My friend Sarah's mom asked me about agar-agar because she saw it on the label of her yogurt. I tried finding out more about it and was led to lots of scientific journals without much clarity on the subject. And now it all comes full circle. According to their glossary, "Agar Agar is a strong natural jelling agent made from red seaweed. It is Soothing to the digestive tract, aids regularity and also good for constipation." I imagine that it is featured in their menu because it's a Japanese restaurant and agar agar comes from seaweed. Fear not Sarah's mom! I think agar agar is safe!
In health,
Lauren
Thursday, May 5, 2011
289/365 Push Up Variation using Elevation
Friends and Fitness Enthusiasts,
Exercise is all about biomechanics. It's about understanding the force, resistance, and axis of the levers in your body and using them to your best mechanical advantage; this means making your exercises as efficient as possible. You can't just change where your elbow bends to make bicep curls easier. You can however change your environment.
Now, I'm not sure how you can modify a bicep curl other than changing the weight but, here are ways to modify push ups. Last August I wrote about Three Ways to Push Up, presenting two more...
The first I would call Intermediate-Advanced.
1. Find a bench. Plant your hands on the edge the bench, fingers pointing away from you.
2. Walk your feet out so that your body is flat like a plank.
3. Push up as you normally would.
Try the second one if you are comfortable with your standard push up.
1. Find a step or low bench. Plant your toes on the top of the bench.
2. Walk your hands out to where they normally are for a push up.
3. Push up as you normally would.
In health,
Lauren
Exercise is all about biomechanics. It's about understanding the force, resistance, and axis of the levers in your body and using them to your best mechanical advantage; this means making your exercises as efficient as possible. You can't just change where your elbow bends to make bicep curls easier. You can however change your environment.
Now, I'm not sure how you can modify a bicep curl other than changing the weight but, here are ways to modify push ups. Last August I wrote about Three Ways to Push Up, presenting two more...The first I would call Intermediate-Advanced.
1. Find a bench. Plant your hands on the edge the bench, fingers pointing away from you.
2. Walk your feet out so that your body is flat like a plank.
3. Push up as you normally would.
Try the second one if you are comfortable with your standard push up.
1. Find a step or low bench. Plant your toes on the top of the bench.
2. Walk your hands out to where they normally are for a push up.
3. Push up as you normally would.
In health,
Lauren
Wednesday, May 4, 2011
288/365 The Results are In...How did I do?
Friends and Fitness Enthusiasts,
Here were my goals from before: lose 5% body fat, lose 6 inches overall, or drop 5 lbs. I said these numbers were low but in reality, they were a little high. Still, I came pretty close! I lost 6 inches all over. The most inches lost were in my shoulders, chest, and thigh. I went from 28.54% body fat to 24.53%; this measurement was done using skin calipers (I'm curious to see what a Bioelectrical Impedance Analysis would say). I was just 1% shy of my goal but that's okay! I also lost 3.5lbs.
Overall, I am happy and proud of myself for achieving one of my goals. Mostly I am proud of how I look and feel and that I stuck to my plan. Like I said in the previous post, the goal is to maintain. I will still be counting calories to make sure of this but hey, at least I get to eat more while still feeling/looking good!
In health,
Lauren
Here were my goals from before: lose 5% body fat, lose 6 inches overall, or drop 5 lbs. I said these numbers were low but in reality, they were a little high. Still, I came pretty close! I lost 6 inches all over. The most inches lost were in my shoulders, chest, and thigh. I went from 28.54% body fat to 24.53%; this measurement was done using skin calipers (I'm curious to see what a Bioelectrical Impedance Analysis would say). I was just 1% shy of my goal but that's okay! I also lost 3.5lbs.
Overall, I am happy and proud of myself for achieving one of my goals. Mostly I am proud of how I look and feel and that I stuck to my plan. Like I said in the previous post, the goal is to maintain. I will still be counting calories to make sure of this but hey, at least I get to eat more while still feeling/looking good!
In health,
Lauren
Tuesday, May 3, 2011
287/365 Training for a Race to Stay Motivated
Friends and Fitness Enthusiasts,
As I mentioned in a previous post, registering for a race is a great example of setting goals for yourself. My measurement day is tomorrow which has already made me slack off this weekend. The end was near and I was hungry. I knew that I needed to ask myself, "Where do you go from here?" Do I try to maintain this by keeping up my exercise regiment? Do I maintain by going back to what I did before? How am I going to keep myself from gaining it all back? The answer for me was registering for a race.
A 10K is coming up on June 15 in my area. This will be the third 10K I've ever run and I'm super excited. My April training revealed that I am a better, faster runner than I thought. I think my knees are ready to train more so that I can beat my time from last year, 56:04. To get me going, I have started a 10K for Intermediate Runners routine by Hal Higdon. Am I really an Intermediate runner? Maybe...maybe not. All I know is that I am a better athlete than I was before and that I have the time and passion to train for this 10K. Let's do this! Who's in?
In health,
Lauren
As I mentioned in a previous post, registering for a race is a great example of setting goals for yourself. My measurement day is tomorrow which has already made me slack off this weekend. The end was near and I was hungry. I knew that I needed to ask myself, "Where do you go from here?" Do I try to maintain this by keeping up my exercise regiment? Do I maintain by going back to what I did before? How am I going to keep myself from gaining it all back? The answer for me was registering for a race.
A 10K is coming up on June 15 in my area. This will be the third 10K I've ever run and I'm super excited. My April training revealed that I am a better, faster runner than I thought. I think my knees are ready to train more so that I can beat my time from last year, 56:04. To get me going, I have started a 10K for Intermediate Runners routine by Hal Higdon. Am I really an Intermediate runner? Maybe...maybe not. All I know is that I am a better athlete than I was before and that I have the time and passion to train for this 10K. Let's do this! Who's in?
In health,
Lauren
Monday, May 2, 2011
286/365 Cheese Addicts Anonymous
Friends and Fitness Enthusiasts,
Cheese Whiz. Cheez-its. Cheese Puffs. Cheetos. Extra cheese pizza. Why is it that we can't resist and crave cheese? According to an article written in 2004, cheese has casein, a protein that "convert to casomorphines, which are chemically similar to morphine, when they break down during digestion. It's these casomorphines that are addictive," says Lanou. "All mammalian mothers' milk contains casomorphines so that the young will return to the breast for milk." Since we are the only mammal that regularly drinks the milk of other animals, Lanou posits that it's this process that's behind humanity's affection for cheese. (Vartan)"
So this begs the question, is cheese addiction really so bad? Though cheese is a good source of calcium, it is also a good source of saturated fat (non-fat or low fat milk would also provide calcium without the fat). My beloved Sargento Colby Jack Reduced Fat cheese sticks have 60 calories, 4.5g fat, 2.5g of which are saturated.While this makes up for only 10% of my daily recommendation, it makes me cautious of the rest of my fat intake and any other cheesy cravings I have.
It's easy to sprinkle on extra Parmesan on your cheese pizza but be aware that a mere 2 tsp has 1.5g of fat; I could bet that we put more than that on our pastas, pizza, etc. I'm not saying you can't eat cheese, just be mindful!
In health,
Lauren
Vartan, S. (2004, March/April). Just like cheese?. The Environmental Magazine, 15(2),
Cheese Whiz. Cheez-its. Cheese Puffs. Cheetos. Extra cheese pizza. Why is it that we can't resist and crave cheese? According to an article written in 2004, cheese has casein, a protein that "convert to casomorphines, which are chemically similar to morphine, when they break down during digestion. It's these casomorphines that are addictive," says Lanou. "All mammalian mothers' milk contains casomorphines so that the young will return to the breast for milk." Since we are the only mammal that regularly drinks the milk of other animals, Lanou posits that it's this process that's behind humanity's affection for cheese. (Vartan)"
So this begs the question, is cheese addiction really so bad? Though cheese is a good source of calcium, it is also a good source of saturated fat (non-fat or low fat milk would also provide calcium without the fat). My beloved Sargento Colby Jack Reduced Fat cheese sticks have 60 calories, 4.5g fat, 2.5g of which are saturated.While this makes up for only 10% of my daily recommendation, it makes me cautious of the rest of my fat intake and any other cheesy cravings I have.
It's easy to sprinkle on extra Parmesan on your cheese pizza but be aware that a mere 2 tsp has 1.5g of fat; I could bet that we put more than that on our pastas, pizza, etc. I'm not saying you can't eat cheese, just be mindful!
In health,
Lauren
Vartan, S. (2004, March/April). Just like cheese?. The Environmental Magazine, 15(2),
Sunday, May 1, 2011
285/365 Shoulder Work: Y-Press-Down
Friends and Fitness Enthusiasts,
Here is that move I mentioned last post: Y-Press-Down. This is just a combination of different shoulder exercises all rolled into one. You can work all three heads of your deltoid in one fell swoop!
1. Start with knees softly bent. Raise arms up in front of you into the shape of a Y.
2. Bend and lower elbows down to a 90 degree angle. Press the arms up straight overhead.
3. Making a semi-circle, slowly bring the arms down to your sides.
To switch it up, you can repeat the exercise in reverse. Bring your arms up in a semi-circle, bend the elbows down to 90 degrees, press up in the shape of a Y, lower down in front of you.
In health,
Lauren
Here is that move I mentioned last post: Y-Press-Down. This is just a combination of different shoulder exercises all rolled into one. You can work all three heads of your deltoid in one fell swoop!
1. Start with knees softly bent. Raise arms up in front of you into the shape of a Y.
2. Bend and lower elbows down to a 90 degree angle. Press the arms up straight overhead.
3. Making a semi-circle, slowly bring the arms down to your sides.
To switch it up, you can repeat the exercise in reverse. Bring your arms up in a semi-circle, bend the elbows down to 90 degrees, press up in the shape of a Y, lower down in front of you.
In health,
Lauren
Subscribe to:
Posts (Atom)