abdominals

Running Program Week 7

Posted by on September 23, 2014 at 2:32 am

During the last 6 columns we’ve discussed general running guidelines to help you design a program to prepare you for the local, popular runs, the Portland Marathon and the Girlfriends Run for a Cure that will have thousands of runners and walkers participating from around the Northwest this fall.

In this Running Program Series I’ve focused on strengthening critical areas for runners such as the feet and hips.  Today, I wanted to focus on one last critical area to condition as a runner – your core.  If your core is strong, you will be better able to stabilize and align your body, absorb and brace for the impact of running and run more efficiently and with better mechanics.  It’s important to mention that your core is not only your abs – but also includes your back and hips. Try to perform the following exercises 2-3 days per week.

 

Tubing Trunk Rotation

Torso rotations 300x255 Running Program Week 7Anchor an exercise tube around a pole at about mid-body height.  Stand sideways to the pole holding the tube in both hands standing far enough so there is tension on the tube. Keep your abdominals contracted, maintain good posture and slowly pull the tube across your body. Perform 8-20 reps each side.

 

 

 

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Exercises for soccer players

Posted by on May 7, 2012 at 11:56 pm

Soccer players are amazing athletes possessing exceptional speed, agility and kicking, jumping and throwing power. The following drills will enhance performance in all components of the game.  Click on the link below for photos and descriptions of all exercises.

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Exercises for baseball players

Posted by on April 30, 2012 at 10:29 pm

Baseball, a favorite American summer activity for kids and adults, requires speed, throwing power and batting strength. Click on the link below to learn exercises to enhance performance and minimize injury.

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Join me at the pool?

Posted by on April 23, 2012 at 5:41 pm

Heading down to your local community pool for a relaxing swim is an activity that many look forward to. But if want to swim with more strength and greater efficiency and avoid feeling like you’re about to drown, click on the link below for some exercises to improve your swimming performance.

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Are you inline?

Posted by on April 17, 2012 at 1:26 am

Many people are nervous initially to in-line 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 skates and cruising to an awesome workout for your hips and thighs.

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Take a Hike!

Posted by on April 10, 2012 at 11:04 pm

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 around the Columbia River Gorge, Mount St. Helens and Mount Hood. So try some of the following exercises to get you in tip-top hiking shape. Click on the link below for exercises and photos.

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Spring Training to Lower your Golf Score

Posted by on March 26, 2012 at 10:49 pm

Spring is in the air, and many of us are now realizing summer is on its way. Tennis, cycling, jogging, golfing, in-line skating, baseball, swimming, hiking … I can’t wait!

With the longer days, many of us have a renewed sense of energy. So, along with the spring cleaning you may be tackling around the house, it’s time to get your body in tip-top shape if you want a fun-filled summer. Over the next several weeks, I will provide a number of exercises to prepare you for your favorite summer activities. Today we’ll begin with golf.

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Laws of Success with your exercise and nutrition program

Posted by on March 19, 2012 at 11:31 pm

Spring is on the way and the longer days give many people a renewed sense of energy and many will start a spring training program.  But did you know that 70% of people who start an exercise program drop out within the first two to three months?  These are not good odds!  It’s now widely accepted that the problem has nothing to do with the person but rather with the process.  You see, most people who want to start exercising just start.  Imagine if you wanted to build a house.  You’d start out with an architectural plan first to know exactly what you wanted your house to look like.  Or what if you wanted to start a business?  The banks would require a business plan first, right?  They’d want to ensure that you’ve really thought it through carefully and you’ve got a good plan to enhance success.  Well, these same guidelines apply to exercise.  You’ve got to have a plan for success.  This is why the first few months of your fitness experience are so important.  This is when most people drop out.  You definitely want to focus on getting past this initial stage to the point where you’re experiencing great results – and that alone, will help to motivate you to keep going.  The problem is most people stop exercising before they even had the chance to see the changes to their body.  Let’s not let that happen to you!

After working with various clients for a number of years, I’ve noticed a  number of characteristics that separate those who succeed with their fitness program from those who do not.  Those who succeed buy into the “Four Laws of Success”.  You must be ready to accept these laws without exception.

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Exercise and nutrition tips to help you lose weight and lean up for summer

Posted by on March 13, 2012 at 9:08 pm

“We have aspects of ourselves hidden deep within, waiting to blossom.” -Ken Dychtwald

I love this quote and I encourage you all to allow your best self to surface and shine bright for all to see. By doing so you will inspire others to reach for their best!

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Week 6 of the “New Year, New You” health, fitness and nutrition program

Posted by on February 27, 2012 at 7:17 pm

“The greatest irritant to most people is not a lack of money or status, but ill health. Nothing shines brightly if we do not feel well…” – Margaret Stortz

The quote above is so true. The very person who is too busy to exercise but then is hospitalized for a triple bypass surgery and who is no longer able to take care of work or family responsibilities and their life is never the same is the very same person who wishes he would have taken the time to exercise and take better care of himself. So if you’re not doing it now, start your journey to a better life today.

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