Strength

Don’t Get Old and Slow!

Posted by on May 4, 2015 at 8:13 pm

sprint drill b Don’t Get Old and Slow!Have you ever noticed that as most people age they begin to move more slowly?  It seems to take them forever to get out of a chair, walk across the room or bend down to pick something up.  This is because as we age we lose about 7 pounds of muscle each decade and this loss is predominantly a loss in the number and size of fast twitch muscle fibers. These muscle fibers are the ones responsible for allowing an individual to move quickly, and to maintain agility, reaction time, strength and power.  As these fibers atrophy, we find ourselves moving very slowly.  However, the good news is that this loss can be slowed down and in some cases, prevented by training your fast twitch muscles. The rule is “If you don’t use it, you lose it”.  So it’s important to do whatever you can to keep these muscle fibers working so they don’t perceive that they are no longer needed.

Here are some ideas to help you maintain your agility and mobility as you age.  Try to perform at least one agility drill 2-3x each week.

Lateral Agility Drill

Position 2 cones, chairs or props a few feet apart.  Now quickly step laterally to the outside of one cone and back to the outside of the other touching down towards the floor or cone on each end.  Try to go as fast as you possibly can.  Continue for 30 seconds. Recover and complete 3-5x. Read more on Don’t Get Old and Slow!…

Running Circuit Workout

Posted by on April 17, 2015 at 8:27 pm

Running Circuit Workout….great option!

Runners, cyclists, & triathletes love to be outdoors, are a highly motivated group and often have little issues adhering to their running or cycling programs. But trying to get them indoors to complete a strength workout can be difficult! You wouldn’t think that these athletes would have any difficulty with compliance but when it comes to the weight room, I hear the same, common excuse “I’d just rather be outside running or biking”. I’ve tried educating them on the importance of strength training. I’ve tried bribing them with the reported benefits. I’ve had to even threaten them but to no avail. So rather than beat my head against a wall, here is a resistance training program that will please any outdoor warrior while still obtaining the critical benefits of muscular strength, endurance and balance. Read more on Running Circuit Workout…

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Latest & Greatest Fitness Tips Hot Off the Press – Second of 2 Part Series

Posted by on April 28, 2014 at 1:00 pm

Last week I provided you with some of the latest & greatest fitness tips from the fitness industry’s top experts. Here are just a couple more and I hope you will take away at least one piece of information that you can use in your everyday quest for optimal health and fitness!

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Latest & Greatest Fitness Tips Hot Off the Press – First of 2 Part Series

Posted by on April 21, 2014 at 1:00 pm

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.

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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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