Train for Life

Author: rrluthi

  • First Weekend of Spring – Be Happy!

    It is the first weekend of Spring.  Begin this new, blossoming season with happy thoughts. How do I Prioritize Happiness in my life? Here’s how! Practice Mindfulness Live your life with more depth, contemplation, and sincere contentment.  Focus on yourself and do not compare yourself to others. Think Happy Thoughts create feelings.  Feelings create behavior.  Positive behavior and…

  • Thirsty Thursday Healthy Cocktail

    Anti-Inflammatory Green Smoothie Many of our aches, pains, discomforts, and otherwise “icky” feelings are caused by inflammation.  Inflammation can affect nearly every aspect of our bodies, including weight gain, skin abnormalities, headaches, and depression. Fortunately, there are specific foods and spices you can consume to help alleviate inflammatory symptoms. Mix the ingredients listed below in your…

  • Resistance Training Exercises: Beginner-Intermediate Level

    I recently completed a Continuing Education Course (CEC) for my Spin Instructor Certification.  You might expect this course to be about cardiovascular fitness, however this course focused on resistance training.   The course examined how to apply resistance training to the Spinning program.  This type of training is a critical component to an exercise program in order to…

  • Sit Up Straight!

    Monday… Tuesday… Wednesday… as the week passes and we spend long hours sitting at a desk in front of a computer, our posture suffers and muscles  tighten – Don’t let it! Good posture and flexibility are  critical to maintain a healthy body, physically and mentally. Each hour allow yourself at least 5 minutes to look away from the computer screen, stand up,…

  • Chia Tapioca Pudding

    Is your sweet tooth itching for something sweet? Do you crave a sweet, healthy treat? Chia Tapioca Pudding is quick, easy, and healthy fix! Chia seeds are fiber-rich, containing both soluble and insoluble fiber. Translation:  Chia seeds will clean-out your gastrointestinal (GI) tract! But, beware, excess consumption of these little seeds might have a laxative effect! Ingredients 6 tablespoons:  Chia Seeds 3 cups:…

  • Core Exercises: Part 2

    Global Stabilization System Muscles attach from the pelvis to the spine. Main responsibility:  Transfer weight between the upper body and lower body Additional responsibilities:  Stability between the pelvis and spine, increasing stabilization of the core during functional movements Muscles, include: Quadratus Lumborum, Psoas Major, External Oblique, portions of Internal Oblique, Rectus Abdominis, Gluteus Medius, Adductor…

  • Core Exercises: Part 1

    Local Stabilization System Muscles that attach directly to your vertebrae (spine). Main responsibility:  Intervertebral stability and intersegmental stability…. Stabilize the spine! Additional responsibilities:  Proprioception and postural control Muscles, include: Transverse Abdominis, Internal Obliques, Lumbar Multifidus, Diaphragm, Pelvic Floor How do you engage these muscles? Place two (2) fingers on your  front hip bone (ASIS, Anterior Superior Iliac…

  • Build Your Foundation – Target Your Core!

    “Ab” exercises are out, Core exercises are in Strengthening your core musculature will help you reach your goal of a flatter, toned midsection and reduce low back pain. What is the “core”? Structures that form the lumbo-pelvic-hip complex (LPHC), which include:  lumbar spine, pelvic girdle, abdomen, and hip joint. What muscles make up the “core”? Local Stabilization System:  Muscles attach…

  • Thirsty Thursday

    It’s Thirsty Thursday! The drink of choice is a Whey Protein Shake. Before you begin scooping out your protein powder and filling your blender with fruits and vegetables, please read the 411 on Whey. What is in this stuff? Milk! The curd is removed from the whey, and is used to make cheese.  The whey is further processed to…

  • Smart Play: Part 2

    Do you need to increase your fitness motivation? Engage in Smart Play today! To perform smart play follow three (3) simple rules: Exercises must be easy to understand:  Be able to explain each exercise in 30 seconds or less. The duration of each exercise must take only 90 seconds to 2 minutes to complete:  High intensity and short duration exercises combat…