Jun, 20, 2016
We are fortunate here in Clark County to have many opportunities to Inline skate on paved trails away from traffic…. along the Columbia River Waterfront Trail, Salmon Creek Trail, Discovery Trail or Padden Parkway. Many people are nervous initially to inline skate because of a fear of falling. But if you spend some time working on your balance, you can feel confident strapping on a pair of Inline skates and cruising to an awesome workout for your hips and thighs. Get your leg and buttock muscles conditioned beforehand and you’ll be able to skate for miles before you fatigue and have to stop.
Here are a few activity-specific exercises and balance drills to help gain your confidence in an unstable sport.
One Legged Stance
Begin by standing on one foot. Slowly bend your knee lowering your body a few inches and then back up again. Make sure your knee points straight ahead and maintain proper, upright posture throughout the entire exercise. If you balance isn’t very good to begin with, you may want to have something sturdy close by to hang onto in case you lose your balance. Perform 13-20 reps each leg. You can do this exercise while brushing your teeth, talking on the phone or making dinner – that way you’ll easily fit it into your day. As you get better, try this exercise with your eyes closed, which would display a more advanced level of balance (not while cooking though :))
Jun, 13, 2016
Whether you’re a competitive or recreational player, tennis is such a fun activity to do with friends and family when the weather is nice. If you’re a strong player but haven’t done any pre-conditioning before you play your first match, you could be in for some disappointing performances, and if you’re not conditioned at all, you could put yourself at risk for injury.
On the other hand, if you follow an effective training program, you can expect improved technique and power, making you a better athlete. You’ll also avoid common tennis injuries, which mostly results from overuse, improper mechanics and a lack of sufficient flexibility and strength.
By strengthening the muscles surrounding typical injury sites, you can strengthen the area and enable it to withstand the repetitive stresses associated with tennis. Pre-conditioning also allows you to handle longer matches at a higher level of intensity without getting winded.
May, 30, 2016
Heading down to your local community pool or outdoors for a relaxing swim is an activity that many look forward to. Swimming is a fabulous low-impact cardiovascular workout that definitely will strengthen and tone your entire body – upper body, lower body & core! Most of us probably learned how to swim when we were younger and yet, most adults find it an incredibly challenging activity. But if your body isn’t conditioned for swimming, your shoulders and low back may take a beating. Here are a few exercises you can try to help prepare your body for swimming.
Anterior and Posterior Arm Lifts:
Lie on a bench holding light handweights (2-5 pounds). Keeping your abdominals contracted and your chest slightly lifted, slowly raise the weights forward until they are horizontal with your body. Then return to the starting position and press weights backwards. Keep your arms only slightly bent during the entire range of motion so the motion comes from the shoulder joint not the elbow. Repeat 8-20 times.
May, 23, 2016
Cycling is a fabulous low-impact cardiovascular workout that definitely will strengthen and tone your legs! And even if you haven’t rode a bike since elementary school, riding a bike is just like, well, riding a bike! However….
……whether you cycle recreationally or competitively, cycling requires a great deal of leg strength and endurance in your torso muscles to hold your body in a forward flexed posture safely while you ride.
Here’s a few exercises to enhance your cycling enjoyment and overall performance on your bike.
Posted in Cardio, cycling
May, 16, 2016
There’s nothing like fresh mountain air and beautiful terrain. But hiking can be hard on your body and knees if you’re not conditioned – especially with the challenging inclines here in the Gorge, Mt. St. Helen’s and Mt. Hood area.
So try some of the following exercises to get you in tip-top hiking shape:
Dog Mountain will be a piece of cake for you this year!
Start by standing behind a step or bench with one foot on the bench. Slowly step up onto the bench concentrating on pushing from the leg that’s on the step, standing tall, and keeping abdominals contracted throughout the entire exercise. Control the lowering portion so that only your toes lightly touch the floor. Repeat on both sides for 13-20 reps. To increase or decrease intensity either raise or lower the bench height. Using weights for added resistance will also challenge the legs to a greater degree.
Posted in adventures, hiking
May, 9, 2016
It seems like we all have a little spring fever with this fabulous sunshine and long warm days. Many people will experience a renewed sense of energy at this time of year and will start spring cleaning, yard work, gardening, walking the trails and hitting the golf courses.
It’s also that time of year that many will launch a new health and fitness program to get into shape to guarantee a fun-filled summer.
Golfers, in particular, love their sport so much they spend a lot of hours and money on the golf courses attempting to perfect their swing, fine-tune their skills and lower their score. But…
…..very few gung-go golfers spend any time on improving their basic physical conditioning which ultimately, will improve their overall golf game.
May, 2, 2016
Spring is here and summer is just around the corner. This time of year always seems to motivate people to start taking better care of their health. We start to experience some good weather and people head outdoors in swarms walking, hiking, cycling or just playing with their kids at the park.
But not only do people start becoming a lot more active, many also start to become really conscious of the extra layers of fat they’ve been storing throughout the winter months. There seems to be a common interest in shedding some of this extra body fat in order to look our best once we begin donning our summer attire.Unfortunately, a crash diet is not only unhealthy but it actually won’t provide you with the long-term results most desire.
Small changes to your lifestyle and a consistent effort will get you where you want to be come the warmer months.
Realistically with 2 months until summer, if you do this the right away, you can expect to be 15 pounds lighter, lean and fit!
Apr, 11, 2016
Partner Training – Week 10 – Partner Training Stretches
We are at the end of a 10 week Partner Training Series and you now have a ton of options available to you for working out with your husband, a relative, a co-worker or friend. You’ve already learned a number of different exercises you can do with your partner. The question is how do you organize it all? You obviously can’t do it all each workout. So you may want to decide that on Monday and Fridays you do a Boxing workout with medicine ball exercises in between drills. And then maybe on Wednesday and Saturdays you do a Tubing workout together and any other fun activities/drills you do together will be a bonus. We hope that it provides a lot of variety to your workouts and now that you know how to workout together, we hope that it really enhances the commitment to your health and fitness program and to your friendship.
It’s always a good idea to keep your connective tissue and your body limber and flexible so we will finish our series with a few stretches that you can do together at the end of your workouts.
Apr, 4, 2016
Partner Training – Week 9 – No Equipment Partner Training
Over the last few months, you’ve learned a variety of partner exercises you can do utilizing boxing equipment, medicine balls, and tubing. But what if you don’t have access to any equipment? Well, here’s a quick circuit that you can do anywhere using no equipment whatsoever. Remember what they say…
“Partners who sweat together, stay together!”
Start by facing your partner holding onto each others arms. You begin the exercise by each of you slowly squatting backwards while keeping your kneecaps pointing forwards – avoid allowing your knees to collapse inwards.Try to keep your weight equally distributed on all 4 corners of your feet – avoid allowing your arches to collapse inwards. Lower until your upper thighs are parallel to the floor or to a comfortable position. Now slowly extend back up. Complete 1 set of 8-20 reps. This one’s a good one to develop trust in each other!
Mar, 30, 2016
Partner Training – Week 8
Tips on How to Be a Solid Workout Buddy
Over the last couple months, this series has introduced you to a number of partner training ideas including partner tubing exercises, partner medicine ball exercises, partner boxing drills and more. Before I introduce you to a few more ideas, here’s some tips on how to be a good workout buddy. You definitely don’t want to be the training partner that never shows up!
Make The Commitment
Decide on the day(s) and time(s) both of you will commit to training together. You don’t want to have to decide when the next training workout will be at each workout – make it simple and easy so you both know the exact day(s) and time(s) each week. It’s not that you can’t be flexible and adjust if needed but you don’t want to have to spend a lot of time reviewing each other’s schedule each week to determine when you can find the time.