Friends and Fitness Enthusiasts,
Remember that one time when I totally stopped writing in my blog back in June? I almost forgot too! Well, our lives are cyclical and I do believe I got slightly burnt out from my (nearly) daily blogging routine. Alas I have returned! As with our healthy lifestyles, sometimes we have to take a break and get back in the saddle again. I'm going to finish out these last 33 posts and perhaps beyond at my leisure. This way I don't get burnt out and your Facebook feed won't blow up with my postings.
On to the plug for the TRX Suspension Trainer...
This is a great system that I've only gotten to play around with recently. It's a super simple training tool that, with creativity (and the help of youtube videos) allows you to work nearly every muscle group in less than 15 minutes. The TRX Suspension Trainer is a rope with handles, foot holds, and clasps to adjust the length of the rope. You can clip it around a sturdy bar and off you go!
Some fun stuff you can do are:
Assisted pull ups
Push ups
Bicep curls
Rows
Tricep extensions
Shoulder (posterior and frontal) raises
Pikes, planks, and mountain climbers
Do that three times around and you will be drenched in sweat. I can say that because I've done it and was spent by the end.
In health,
Lauren
PS: I hope you didn't miss me too much :)
Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts
Saturday, November 26, 2011
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
Saturday, February 26, 2011
221/365 Step it Up
Friends and Fitness Enthusiasts,
The other day, I had the privilege to cover my co-worker Libby's step class. Though I didn't think the caliber of the class was anywhere near to when she teaches it, the people who came had fun and sweat on their brow.
Step Training was created by Gin Miller in the late 80s. We have her to thank for making a step do more than take you from one level to the next geographically. Now you can do it with turns, L-steps, walk-overs, and more. The fun choreographed moves of a step class can make you forget that you're actually burning calories and sweating. Not only is it a workout for your cardiovascular system, it's a workout for your mind.
I've seen classes using two steps and classes doing more than working your lower body. Support your local step instructor and get stepping!
In health,
Lauren
The other day, I had the privilege to cover my co-worker Libby's step class. Though I didn't think the caliber of the class was anywhere near to when she teaches it, the people who came had fun and sweat on their brow.
Step Training was created by Gin Miller in the late 80s. We have her to thank for making a step do more than take you from one level to the next geographically. Now you can do it with turns, L-steps, walk-overs, and more. The fun choreographed moves of a step class can make you forget that you're actually burning calories and sweating. Not only is it a workout for your cardiovascular system, it's a workout for your mind.
I've seen classes using two steps and classes doing more than working your lower body. Support your local step instructor and get stepping!
In health,
Lauren
Thursday, December 16, 2010
149/365 There's Snow Excuse to be Inactive
Friends and Fitness Enthusiasts,
Today was the first real snow back home! On a snowy day like this where it's nice and toasty inside, I know it is tempting to spend the whole day cozy on the couch. Unfortunately we simply cannot. There must be balance in our lives among sleeping, eating, and exercising (or what my grandmother refers to as sweating).
If you don't have any exercise equipment at home or don't want to traverse the roads to get to a gym, there are plenty of activities you can do in the snow just outside your door. You can shovel the driveway for your parents while they are at work, go for a run with your puppy, go for a walk to the store, throw snowballs at your cousin, build an igloo, go skiing, and more.
It just takes an hour of play to satisfy your activity recommendations for the day. So bundle up, go out there, and have fun.
In health,
Lauren
Today was the first real snow back home! On a snowy day like this where it's nice and toasty inside, I know it is tempting to spend the whole day cozy on the couch. Unfortunately we simply cannot. There must be balance in our lives among sleeping, eating, and exercising (or what my grandmother refers to as sweating).
If you don't have any exercise equipment at home or don't want to traverse the roads to get to a gym, there are plenty of activities you can do in the snow just outside your door. You can shovel the driveway for your parents while they are at work, go for a run with your puppy, go for a walk to the store, throw snowballs at your cousin, build an igloo, go skiing, and more.
It just takes an hour of play to satisfy your activity recommendations for the day. So bundle up, go out there, and have fun.
In health,
Lauren
Saturday, November 13, 2010
116/365 The Temple Technique
Friends and Fitness Enthusiasts,
You've heard it before now hear it again: "Do you not know that your body is a temple of the Holy Spirit within you, whom you have from God, and that you are not your own?[...] glorify God in your body. (1 Cor 6:19-20)"
Whether you are religious like not, you can recognize this truthful phrase. Your body is a temple where your spirit, soul, intellect, and mind reside. Without your body, you have no vehicle through which you can express yourself. You have got to respect your body for it is the only one you have.
Here are ways that I believe you ought to respect your body, a temple:
1. Eat foods that will make you wealthy in nutritional value. Do not be greedy and consume in excess.
2. Drink alcohol with the intention of enjoying its effects in good company. Do not drink to get drunk.
3. Sleep; give your body rest so you begin the next day refreshed.
4. Utilize all the muscles in your body. A temple must be fortified to withstand the most destructive winds, storms, etc. that attempt to ravage it. Strengthen your body with frequent exercise.
5. Enjoy everything in moderation.
6. Laugh every day. Life is much too short not to have fun with it.
This list could go on but, I'll stop myself here. Just wait for when The Temple Technique © is a legitimate program made by yours truly.
All the posts I have written before and beyond have this temple idea in mind. Your body deserves respect in everything you do. You are a person of dignity are you not? Treat your body with the same respect and care that you give to yourself. Likewise, treat your soul with the same attention you give your body.
In health,
Lauren
You've heard it before now hear it again: "Do you not know that your body is a temple of the Holy Spirit within you, whom you have from God, and that you are not your own?[...] glorify God in your body. (1 Cor 6:19-20)"
Whether you are religious like not, you can recognize this truthful phrase. Your body is a temple where your spirit, soul, intellect, and mind reside. Without your body, you have no vehicle through which you can express yourself. You have got to respect your body for it is the only one you have.
Here are ways that I believe you ought to respect your body, a temple:
1. Eat foods that will make you wealthy in nutritional value. Do not be greedy and consume in excess.
2. Drink alcohol with the intention of enjoying its effects in good company. Do not drink to get drunk.
3. Sleep; give your body rest so you begin the next day refreshed.
4. Utilize all the muscles in your body. A temple must be fortified to withstand the most destructive winds, storms, etc. that attempt to ravage it. Strengthen your body with frequent exercise.
5. Enjoy everything in moderation.
6. Laugh every day. Life is much too short not to have fun with it.
This list could go on but, I'll stop myself here. Just wait for when The Temple Technique © is a legitimate program made by yours truly.
All the posts I have written before and beyond have this temple idea in mind. Your body deserves respect in everything you do. You are a person of dignity are you not? Treat your body with the same respect and care that you give to yourself. Likewise, treat your soul with the same attention you give your body.
In health,
Lauren
Saturday, September 4, 2010
45/365 Bye Bye Bat Wings
Friends and Fitness Enthusiasts,
You've seen them before on older folks and possibly some friends. Bat wings have struck again! These are those flabby things that hang from the back of your arms and jiggle around when you wave to someone. However, you don't have to be plagued by these forever. Working on your tricep muscle will do the trick.
The name tricep indicates that there are three heads to that muscle. Therefore, you simply cannot do only one exercise to work them; today I will give you one to add to your repertoire.
1. Stand with left leg in front. Pivot right foot behind you so that your leg is straight.
2. Hold weight with right arm. Support body with left arm. For a challenge, perform exercise with both arms simultaneously.
3. Bring right elbow up and back behind you so that upper arm is parallel to the floor; bring elbow higher if you can. Keep shoulders down.
4. Extend elbow until arm is straight. Think about that tricep muscle on the back part of your arm working.
5. Repeat on both sides.
Triceps are good pushing muscles to have. You never know when you'll have to push a kid on a swing; they will be so grateful for you and impressed by your lack of bat wings.
In health,
Lauren
You've seen them before on older folks and possibly some friends. Bat wings have struck again! These are those flabby things that hang from the back of your arms and jiggle around when you wave to someone. However, you don't have to be plagued by these forever. Working on your tricep muscle will do the trick.
The name tricep indicates that there are three heads to that muscle. Therefore, you simply cannot do only one exercise to work them; today I will give you one to add to your repertoire.
2. Hold weight with right arm. Support body with left arm. For a challenge, perform exercise with both arms simultaneously.
3. Bring right elbow up and back behind you so that upper arm is parallel to the floor; bring elbow higher if you can. Keep shoulders down.
4. Extend elbow until arm is straight. Think about that tricep muscle on the back part of your arm working.
5. Repeat on both sides.
Triceps are good pushing muscles to have. You never know when you'll have to push a kid on a swing; they will be so grateful for you and impressed by your lack of bat wings.
In health,
Lauren
Thursday, September 2, 2010
44/365 Better with a Buddy
Friends and Fitness Enthusiasts,
Two is better than one right? We humans are social creatures. It is necessary for us to have those precious people in our lives with whom we share ourselves. As I was walking around campus, I spotted two friends walking together from a group exercise class. I was clearly inspired.
Finding a friend (or two) to work out with will really help you stay motivated. If you're not feeling it, you'll have your buddy to drag you out for a run. Maybe your buddy isn't feeling it. You'll get to be their impetus. You can keep each other motivated in and out of the gym. It's nice to have someone keeping you in check when you get an extra helping of dessert or if you forget to hydrate after a long day. You're also there to affirm one another's efforts. Perhaps after you've completed a fitness goal, you can reward yourselves with a non-gym friend date.
Grab a buddy and work it out. It's a lot more fun and you'll both greatly benefit.
In health,
Lauren
Two is better than one right? We humans are social creatures. It is necessary for us to have those precious people in our lives with whom we share ourselves. As I was walking around campus, I spotted two friends walking together from a group exercise class. I was clearly inspired.
Finding a friend (or two) to work out with will really help you stay motivated. If you're not feeling it, you'll have your buddy to drag you out for a run. Maybe your buddy isn't feeling it. You'll get to be their impetus. You can keep each other motivated in and out of the gym. It's nice to have someone keeping you in check when you get an extra helping of dessert or if you forget to hydrate after a long day. You're also there to affirm one another's efforts. Perhaps after you've completed a fitness goal, you can reward yourselves with a non-gym friend date.
Grab a buddy and work it out. It's a lot more fun and you'll both greatly benefit.
In health,
Lauren
Tuesday, August 31, 2010
42/365 Superset for Speed and Size
Friends and Fitness Enthusiasts,
I know that sometimes school or work cramps our exercise style. You may only have an hour when you thought you had more time. You may have talked too long coming in and don't have as much time left. You want to get bigger. Superset training is your answer.
To superset, you must perform different exercises one right after the other with little rest in between. Instead of doing your 3 sets of 8 or what have you of biceps and then doing your 3 sets of 8 on your triceps, you would alternate between them after each set is complete.
Biceps 8 reps, Triceps 8 reps
Biceps 8 reps, Triceps 8 reps
Biceps 8 reps, Triceps 8 reps
Move on to a different set of opposing muscles.
Other groupings you could do are chest and back, hamstrings and quads, rear deltoid and lateral deltoid. You are essentially matching muscles that help you push and muscles that help you pull. You will definitely feel tired after this so don't forget to have your protein, chewy bar, etc. handy!
In health,
Lauren
I know that sometimes school or work cramps our exercise style. You may only have an hour when you thought you had more time. You may have talked too long coming in and don't have as much time left. You want to get bigger. Superset training is your answer.
To superset, you must perform different exercises one right after the other with little rest in between. Instead of doing your 3 sets of 8 or what have you of biceps and then doing your 3 sets of 8 on your triceps, you would alternate between them after each set is complete.
Biceps 8 reps, Triceps 8 reps
Biceps 8 reps, Triceps 8 reps
Biceps 8 reps, Triceps 8 reps
Move on to a different set of opposing muscles.
Other groupings you could do are chest and back, hamstrings and quads, rear deltoid and lateral deltoid. You are essentially matching muscles that help you push and muscles that help you pull. You will definitely feel tired after this so don't forget to have your protein, chewy bar, etc. handy!
In health,
Lauren
Monday, August 2, 2010
13/365 Creature of Habit
Friends and Fitness Enthusiasts,
Something that I have found that helps me in my endeavors to be healthier me is becoming a creature of habit. Routines can help you stay disciplined with your diet, exercise, and/or sleep. Try scheduling your work out at the same time every day, preferably at the beginning of the day. I suggest that because you are more likely to do it. With our busy lives, we can easily make excuses to not exercise if we put if off until later in the day.
If eating healthier is where you struggle, try eating the same great food every day. In the morning, I have my yogurt-fruit-granola/cereal parfait, a piece of whole wheat high fiber toast with peanut butter and preserves or honey, and a glass of milk. All the food groups are represented and I find my breakfast to be delicious. I'm full for about 4 or 5 hours and packing in about 400 calories. Then I work out, have my protein to refuel (I'll discuss this later), then lunch. Lunch consists of a very large salad of mixed greens with cranberries on top. Dressing is whatever I find but limited to a tablespoon. Tossed correctly, that tablespoon goes a long way. Dinner is up to me.
Yes I eat the same things for the first half of every day but, I don't get tired of it. When you eat healthy, you don't get that uncomfortably full feeling, just satisfaction.
So try a routine for a week making sure that you're getting in all your food groups, exercise, and sleep. You may find that you like it.
In health,
Lauren
Something that I have found that helps me in my endeavors to be healthier me is becoming a creature of habit. Routines can help you stay disciplined with your diet, exercise, and/or sleep. Try scheduling your work out at the same time every day, preferably at the beginning of the day. I suggest that because you are more likely to do it. With our busy lives, we can easily make excuses to not exercise if we put if off until later in the day.
If eating healthier is where you struggle, try eating the same great food every day. In the morning, I have my yogurt-fruit-granola/cereal parfait, a piece of whole wheat high fiber toast with peanut butter and preserves or honey, and a glass of milk. All the food groups are represented and I find my breakfast to be delicious. I'm full for about 4 or 5 hours and packing in about 400 calories. Then I work out, have my protein to refuel (I'll discuss this later), then lunch. Lunch consists of a very large salad of mixed greens with cranberries on top. Dressing is whatever I find but limited to a tablespoon. Tossed correctly, that tablespoon goes a long way. Dinner is up to me.
Yes I eat the same things for the first half of every day but, I don't get tired of it. When you eat healthy, you don't get that uncomfortably full feeling, just satisfaction.
So try a routine for a week making sure that you're getting in all your food groups, exercise, and sleep. You may find that you like it.
In health,
Lauren
Thursday, July 22, 2010
2/365 Breathe Deeply and Feel Good
Friends and Fitness Enthusiasts,
Yesterday was my second session with a new client. I asked her if she felt sore from our work out the other day. She replied, "No but, I woke up the next morning feeling good[...]usually I wake up and I'm dragging." How exciting! After one day, exercise has already affected her positively. Exercise and fitness doesn't always have to be about improving your looks or losing weight. Sometimes, feeling good is all we need. In my own experience, I have stopped caring about what the scale says and focus instead on how I feel.
To help you feel good, today's tip is to begin your day or work out with a breathing and stretching exercise inspired by Yoga.
1. Begin by standing with feet hip-width apart and arms at side.
2. As you inhale, bring your arms out to the side. At the top of your inhale, hands should be overhead.
3. In a fluid motion, arms come down to the sides stopping at shoulder height as you exhale. Still exhaling, bend from the hips, keeping back arched (swan dive). Once you get halfway down, round out your back and bring hands down to the floor.
4. Stay bent forward for two complete breaths.
5. Repeat as needed.
This stretch is also good if you feel tired and need to be energized.
In health,
Lauren
Yesterday was my second session with a new client. I asked her if she felt sore from our work out the other day. She replied, "No but, I woke up the next morning feeling good[...]usually I wake up and I'm dragging." How exciting! After one day, exercise has already affected her positively. Exercise and fitness doesn't always have to be about improving your looks or losing weight. Sometimes, feeling good is all we need. In my own experience, I have stopped caring about what the scale says and focus instead on how I feel.
To help you feel good, today's tip is to begin your day or work out with a breathing and stretching exercise inspired by Yoga.
1. Begin by standing with feet hip-width apart and arms at side.2. As you inhale, bring your arms out to the side. At the top of your inhale, hands should be overhead.
3. In a fluid motion, arms come down to the sides stopping at shoulder height as you exhale. Still exhaling, bend from the hips, keeping back arched (swan dive). Once you get halfway down, round out your back and bring hands down to the floor.
4. Stay bent forward for two complete breaths.
5. Repeat as needed.
This stretch is also good if you feel tired and need to be energized.
In health,
Lauren
Subscribe to:
Posts (Atom)