XO Fitness Exercise Archives - Page 7 of 9

31-Oct-2012

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Creating My New Habit

Tags: exercise, personal training de pere, personal training green bay

by Karin Jennings

I know, I’m a personal trainer, so how could I not have an exercise habit? Well. Here’s my confession, lately I have been too busy…at least that was my reason. I have an active lifestyle, I am on my feet when I’m at the studio and have been a weekend warrior (mostly mountain biking and canoeing) but I haven’t been doing anything very consistent in the past few years. Yes, I’d been feeling guilty about it, but not enough to change anything.

Here’s how it happened:

First, I registered for an event. Ryan and I registered for the Southern Kettle Moraine Challenge about 2 months prior to the event. I knew that I did not have a lot of time to improve my fitness for this 10 hour adventure race.

I established a schedule: Monday, Wednesday, Friday and a time of day: immediately after I get the kids off to school. I quickly discovered that it was important to dress in my running clothes so that after I walked my daughter to school I did not have to stop home to put on my running shoes or eat because I’d get distracted with housework or email and end up blowing so much time I’d have skip my run.

I was worried about starting up a running program, I’ve started and quit due to injuries plenty of times. This time was different…I started out slow. Instead of over-doing it I started with a walk/run plan and gradually increased the amount of time I spent running. The every other day schedule gave me a day to recover if I was sore.

I also told two people about my running plan. First, I told my husband and teammate, Ryan not to worry I was “in-training” for this event and I’d be ready. I also emailed him every morning after my run just to tell him that I did it. The other person who knew my schedule (and you’re going to laugh) was the crossing guard at the school. One day she noticed I was not wearing running clothes and asked about it. Since it was a Thursday I explained that I run every other day. Guess what? It made me feel compelled to put my running clothes on the next morning so she’d know I was sticking to plan. Now she always comments on the weather or says, “nice day for a run”.

Last but not least, I rediscovered that the statement “you’re only one workout away from a good mood” is so true! I know this from past experience, but had been ignoring it because I was so busy! I definitely get more done on the days that I start out with a run.

What’s really amazing is that the race was over two weeks ago and I am still running! I thought for sure I’d quit as soon as the race was over because getting in shape for the race would no longer be a priority, but the habit has been established and I love the endorphins!

As we approach the winter months I am not sure if I will be able to continue running outdoors. I may have to reconsider my mode of exercise, but very motivated to establish a new winter exercise habit now that I’ve gained so much ground! I promise to get back to you and tell you what I’m doing for the winter soon…see, I just did it again, promised you something which will force me into action!!

Ryan & Karin after 10 hour Adventure Race…still smiling!

Summary of ways to create a new exercise habit:

Register for an event (now I am registered for the Turkey Trot!)
Schedule it (both day & time)
Tell someone who will hold you accountable
Start slow so you don’t get injured
Don’t stop home…avoid distractions
Notice how great you feel on days you workout

25-Sep-2012

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Core Training #5: Stability Ball Elbow Plank with Saw

Category : Exercise

Tags: abdominal muscles, core muscles, personal training de pere, personal training green bay, plank, stability ball

1) Start in a kneeling position with your stability ball in front of you.

2) Brace your abdominal muscles and carefully roll forward into a plank position.

3) Roll the ball forward and backward just a few inches using your elbows.

06-Sep-2012

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Core Training #4: Stability Ball Planks

Category : Exercise

Tags: abdominal muscles, core muscles, personal training de pere, personal training green bay, plank, stability ball

Another way to make planks more challenging is to use a Stability Ball.

Be sure that you have mastered Abdominal Bracing and the basic plank before moving on to these more difficult moves!

Elbow Plank on the Ball

Start kneeling with the Ball in front of you. Clasp your hands together and roll out on your forearms until your elbows are on the ball. If you feel stable enough, go ahead and lift you knees off the floor so that you are perched on your toes. Hold this position for 5-10 seconds, then put knees back on floor, roll back in, rest, repeat!

29-Aug-2012

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Core Training #3: Plank Variations

Category : Exercise

Tags: abdominal muscles, core muscles, personal training de pere, personal training green bay

Once you are feeling strong while performing a basic elbow plank what’s next?

Well, one answer is to just hold your planks for a longer period of time, and that’s fine up to a point, but here are some variations on the basic plank that will challenge you and keep it more fun than just watching the seconds tick by!

Side Plank (intermediate)

Start by lying on your side with your elbow directly under your shoulder. Lift hips off floor. When you first begin doing this exercise keep your knee in contact with the floor. Later, you can progress to doing this on the side of your foot. Complete 5-10 repetitions.

Elbow Plank with Leg Lift (intermediate)

Start in the basic elbow plank position. Alternately lift your toes from the floor a few inches. Complete 10 repetitions (5 lifts per leg).

Push-up Plank with single arm cross-over (advanced)

Start in a push-up plank position. Make sure that your wrists are directly under shoulders. Lift one hand from floor and touch it to your opposite shoulder, then return hand to the floor and switch to the other side. Complete 10 repetitions (5 per hand).

Push-up Plank with knee cross-over (advanced)

Start in a push-up plank position. Make sure that your wrists are directly under shoulders. Lift one toe from floor and bring knee in toward opposite knee. Repeat on the other side. Complete 10 repetitions (5 per knee).

23-Aug-2012

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Comments Off on Core Training #2: The Plank

Core Training #2: The Plank

Category : Exercise

Tags: abdominal muscles, core muscles, personal training de pere, personal training green bay, plank

There are alot of variations on the plank. This week we are going to introduce the basic elbow plank which you’ve undoubtedly done in the past. The question is, have you been doing it correctly? Last week we introduced abdominal bracing and that is the key to doing a proper plank.

Basic Plank on elbows

Start on your belly propped up with your elbows under your shoulders. Do not “sink” into shoulders; instead keep your neck long and shoulder blades pulled down and together. Brace your abdominals and lift your hips so that you are in a “plank” position supported by your elbows and knees. Remember, a plank is straight; so do not allow your back to arch.

Start by just holding the plank on you knees for 5 seconds at a time. Once you can hold a good plank with your knees down, try straightening your legs so you are perching on your toes.

Progression: Increase the amount of time you hold the plank (up to a minute) but never continue holding the plank if you feel discomfort in your low back or can not maintain a neutral spine. Also, there are lots of variations on the basic plank which we’ll cover next week!

16-Aug-2012

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Core Training #1: Abdominal Bracing

Category : Exercise

Tags: abdominal muscles, core muscles, exercise, personal training de pere, personal training green bay

At XO Fitness, we always coach our clients to “brace your abdominals” during core work…especially when performing planks. “Bracing” means tightening your mid-section all the way around not just “sucking-in” your belly. Instead, you need to tighten your muscles the way you would in anticipation of a) being tickled; or b) being punched in the belly.

Practicing abdominal bracing on the stability ball: Lori is pressing on Ryan’s hands…if he does not brace his abdominals she will push him off the ball.

The way we get clients to “feel” abdominal bracing (no we don’t punch anyone in the gut) is by asking them to sit on stability ball with their arms extended out at shoulder height and hands together. Then we push on their hands…if they don’t tighten up their core and “brace” they’ll get pushed right off the ball!

Another great way to feel this is to lie on your back with knees bent and spine in neutral. Reach your hands up to the ceiling (palms facing in) and then lower your arms straight overhead leading with your thumbs. Notice how your back has an tendency to arch and your rib cage to “pop-up”…OK, don’t let that happen, instead use your core to keep your rib cage down and your spine in neutral. Feel it?

Starting Position

DO: Maintain neutral spine

: DO NOT: Allow spine to arch

14-Aug-2012

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Core Muscles defined

Category : Exercise

Tags: core muscles, exercise, personal training de pere, personal training green bay

What are the core muscles?

Core Muscle Diagram

The abdominal muscles (there are technically 4 “abdominal” muscles) are not the only core muscles. The core muscle team also includes muscles of the low back, upper back, hip and pelvis. They all work together to support the spine in proper alignment (good posture) also known as neutral spine.

A strong core will reduce risk of back injury/pain, improve your balance, and improve your game!

What game? Any game, you name it: golf, tennis, baseball, swimming, running, football, basketball, hockey, soccer, skiing…you get the picture.

06-Aug-2012

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Comments Off on Build a Better Butt #6

Build a Better Butt #6

Category : Exercise

Tags: butt exercise, glute exercise, lunge, personal training de pere, personal training green bay

Lunges:

Basic Lunge

Lunge With Med Ball Twist

Step forward with the right foot, keeping the head up and shoulders aligned over hips; do not allow your torso to angle forward because this will make your quadriceps do more of the work instead of the glutes. Drop your left knee toward the floor by bending both knees, making sure to keep the front heel down and the knee directly over the center of the foot. Push down through your heel to return to the starting position.

You may use a wall or a chair to help you with your balance when you are first learning to do these.

Nick Nilsson, B.A.Sc., C.P.T., author of Muscle Explosion advises, “When you do a lunge, squeeze the glute hard while you’re pushing up. This will help to activate the glute muscle. It’s all about getting your mind into the muscle and forcing it to contract rather than just going through the motions of an exercise.”

01-Aug-2012

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Build a Better Butt #5

Category : Exercise

Tags: butt exercise, chair squat, glute exercise, personal training de pere, personal training green bay

Chair Squat

Almost sit down, but not quite!

This exercise is a great alternative to the traditional squat because you have a chair behind you to give you confidence. Stand with your feet hip distance apart and toes pointed straight ahead. Slowly lower yourself toward the chair, but do not actually sit down. When you are as low as you can go without transferring your weight to the chair stand up and repeat.

Reaching your arms out in front of you as shown will help you counter-balance your butt going back. I always cue my clients to look up “where the wall and ceiling meet” to keep their head up…no diving!

If you don’t feel the glutes working, you are probably leaning too far forward. The forward lean is often caused by a lack of flexibility in the calves. To fix this, stretch the calf muscles, before performing squats. This should also enable you to sit back more and maintain a more upright torso.

24-Jul-2012

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Comments Off on Build a Better Butt #4

Build a Better Butt #4

Category : Exercise

Tags: butt exercise, glute exercise, personal training de pere, personal training green bay

Supine Bridge

Begin lying on your back with knees bent, heels on the floor, toes slightly lifted off the floor. Brace your abdominals (tighten them as if to guard against someone punching you in the gut); squeeze glutes; then lift hips from the floor to create a straight line from your shoulders to your knees; hold positions for 5-10 seconds and repeat. Many people get cramps in their hamstrings. If this happens to you, STOP. Return to the floor; relax; then focus even more on tightening your glutes BEFORE you lift your hips from the floor.