Thursday, November 14, 2013

Fitness with Carol - Quoted in the Washington Post!

Check out this article, "Muscle imbalances can wreck your workout," with some great tips on keeping your body and muscles in balance and happy harmony with one another. Our bodies are amazing at accommodating for an injury or any slight imbalance - this goes for the serious athlete and the casual exerciser. For anyone this could lead to a more serious problem down the road if not properly addressed.

I love how the article points out we do the exercises we LIKE not the ones we NEED. For me, I like almost anything involving cardiovascular exercise but I am not so much a fan of stretching and flexibility! What does THAT tell me?

Friday, November 8, 2013

FE Tip - Minimal Equipment/Maximum Benefit

Excuse #348 why I don't exercise:

"I want to work out at home but I don't have the space or money for equipment."

Two words: JUMPROPE and STAIRS

Cost about nothing and you probably have at least one of them already - even 2 stairs will do the trick!

Here's a quick 15-minute workout that will work both your heart AND muscles:

First Set:
  • 1 minute jump rope. If you don't have one you can pretend OR try these jump squats AND don't worry if you mess up! The point is to keep moving!
  • 1 minute - simply climbing stairs. If you only have one stair - do stepping up and down
Repeat 3 times, resting 30 seconds between each set.

Second Set:
  • place jump rope on floor in a straight line. Start in a push-up position on one side; walk your whole body over and back across the rope staying in push-up position with hips in line with shoulder 8-10 passes
  • Tricep dips or push-ups with hands on step 12-15 times
Repeat 3 times, resting 30 seconds between each set.

There you go - minimal equipment/maximum benefit!

Monday, October 21, 2013

FE Tip - Get Moving

I've heard a disturbing statistic: 

The average American walks only 400 yards a day! That's essentially one lap around a track - approximately 500 steps .For best health and well-being, a minimum of 10,000 steps is recommended.
This doesn't need to be overwhelming or time consuming. So here's some ways to not be part of that statistic and stop sitting still that you can fit into your daily life! See if you can pick one and try it this week. It will make a difference!

  • Use the stairs instead of escalators or elevators
  • If you find yourself on an escalator - walk up it
  • Having a chat/meeting with someone? Suggest you walk around while you talk
  • Pace while on the phone or waiting for bus/ train
  • Pick an errand you have on a regular basis - dry cleaning, picking up a prescription, etc. Is there any way you could walk there instead?
  • Give the dog an extra walk
  • Watching tv - get up and walk around or up and down stairs at the commercials
  • Never drive through/ park as far away as you can and walk into bank
  • or fast food place
  • Before eating lunch - take a ten minute walk break
  • Put your office waste basket far away
  • Get up every 30 minutes from your desk to march in place for 1-5 minutes

Click here for some other activities and their "walking steps" equivalent!

So get moving EVERY day!!

Iron Tip from an Ironman!

Tuesday, October 8, 2013

Fitness Everyday (FE) Tip - Balance Training

Everyone from 9 to 90 can benefit from BALANCE training!

What are you doing when you are walking or running?  That's right - essentially BALANCING on one leg!

So everyday find a time to simply stand on one leg 30 seconds or more- waiting for the train, the microwave, brushing your teeth)

You can progress it by doing it with your eyes closed but safety first!

By doing this you train your CORE , your inner stabilizing muscles, because they must be tight and engaged in order to remain stable.

Next try a Single Leg Squat ( link to video) to really engage those glutes and a greater balance challenge.

Be sure to take note of your more "wobbly" side- we all have one . Once you discover this- always start on that side when doing balance exercises!

Be consistent with this you'll reap the benefits for a lifetime!

Iron Tip from an Ironman