The holidays are upon us making it more difficult to get to the gym. The good news is you don’t need a gym to stay in shape over the holidays! Here’s my list of the most effective at home exercises!
Stand in a staggered stance with one leg positioned in front of the other leg. Keep the front knee over top of the ankle or foot. Keep the back knee underneath or slightly behind your hips. Slowly lower the back knee towards the ground keeping the front knee over top the ankle/foot the entire time. Only go as low as you feel comfortable. Keep your body weight positioned over the front leg – this is your working leg. Maintain proper posture and keep your abdominals contracted. Complete 8-15 reps each leg. Intermediate: Same as above but lunge lower. Advanced – Perform the same exercise as above but start to add resistance by holding weights. Read more on Favorite At Home Exercises…
If your hips aren’t stable and effectively able to stabilize your pelvis while walking, running or playing sports, your knees will suffer.
Strong Hips = Strong Knees. Weak Hips = Weak Knees
Here’s some tips to conditioning your hips in a variety of ways. Perform these exercises 2-3 days per week on alternating days.
Leg Step Up
Holding a set of hand weights, position yourself in front of a bench with one foot on the bench. The bench should be at a height that puts your knee at a 90 degree angle. Keep your kneecap facing forward and your weight distributed on all four corners of your foot. Now slowly step up extending the supporting knee into a fully upright, balanced position. Now slowly lower yourself down to the starting position. Perform 1-2 sets of 8-12 reps to fatigue for each leg. Keep the height shorter if this bothers your knees at all. Read more on Strengthen Your Hips to Save Your Knees…
Last week we talked about the importance of moving your body and how to make that commitment. Once you figure out the WHY, the WHAT is the easy part. So today, here are some specifics to make sure you include in your weekly workout routine.
Will improve your heart, lungs, circulatory system, muscles, bones – ok, let’s just say, it will improve your total body’s physiology. Ideally, you need to perform sustained cardio for a minimum of 20 minutes using aerobic activities like walking, running, biking, swimming, dancing or hiking to improve your endurance. Read more on Weekly Workout Routine…
I just attended the International Personal Training Summit in Seattle and wanted to share with you some of the highlights from the event. I hope that at least one tip will resonate with you and inspire you to reach for your Personal Best.
Read more on Latest & Greatest Fitness Tips Hot Off the Press – First of 2 Part Series…
We all know that muscle conditioning is an essential part of staying fit, but which muscle conditioning exercises should YOU specifically be doing?
There are literally hundreds of different exercises and thousands of variations you could perform to get the results you are looking for. So how do you know which ones are right for you? Here are a few guidelines to follow when designing your resistance training program.
Read more on Muscle Conditioning Exercises YOU Should Be Doing…
The American Council of Exercise asked 17,000 personal trainers what was the one exercise they couldn’t do without. The 7 exercises personal trainers can’t live without when designing programs for their clients are: Lunges, Squats, Push-Ups, Abdominal Exercises, Running, Walking, and Yoga.
Read more on Top 7 Exercises…
The old adage “use it or lose it” appears to ring true in almost all areas of your general health and fitness. You just can’t store the benefits associated with a healthy lifestyle. Here are some areas that may be affected by neglect:
If you don’t challenge your heart, your aerobic capacity will definitely decrease with time and unfortunately, it becomes a vicious cycle. You don’t exercise so you get out of shape, then daily activities start to become more challenging so you start to look for ways to make movement easier ie take the elevators and escalators instead of stairs, park closer, sit more, drive more etc. Then your cardiovascular fitness deteriorates even further, you’re huffing and puffing more and starting to move even less because it’s uncomfortable. So stop the cycle and start moving your body and challenging your heart.
For those of you who do exercise regularly and find yourself out of your routine for whatever reason, generally, after only one or two weeks of complete inactivity, significant reductions in cardio-vascular fitness can be measured. It seems to be the fitness component that is affected first by a lapse in training. But the good news is Read more on Use It Or Lose It…
Conditioning To Improve Your Golf Game
Spring is here and that means it’s time to dust off your golf clubs and get outdoors. Long time golfers love their sport so much they spend a lot of hours and money 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.
Read more on Conditioning To Improve Your Golf Game…
Can you stand up or sit down without using your hands?
If you can do this you might live longer!
A recent study conducted at the Clinimex-Exercise Medicine Clinic in Rio de Janeiro, found that people who can sit down and get up using only one hand — or no hands at all — are likely to live longer. The study found that people needing extra assistance, such as getting up on their knees or using two hands, are up to six times more likely to die prematurely.
Read more on If You Can Do This You Might Live Longer…….
Cycling recreationally or competitively requires a great deal of length, strength and endurance in the torso muscles to hold the body in a forward-flexed posture while riding. Here’s a few exercises to enhance cycling enjoyment and performance.
Read more on Exercises and stretches for Cyclists…