Fierce Fall Challenge #7
8 weeks – 1 fitness challenge each week CHALLENGE #7 Plank Jacks Align your elbows under shoulders, pull belly button in towards your spine, and go! Regress? Perform exercise one leg at a time, alternating, and at slower pace. If you experience low back pain or have a previous injury, regress this exercise.
Test Your Posture: Part 2
The second post of this three part series will cover your low back and hip positioning, also known as the lumbo-pelvic-hip complex (LPHC). I will discuss the three common postural distortions observed in my clients, and recommend flexibility and strengthening exercises to combat these asymmetries, or muscle imbalances. Excessive Forward Lean Overactive (tight) Muscles Soleus: O…
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…
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…
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…
3 Moves to Increase Your Core Strength Shared by Olympic athlete, Gracie Gold Plank Rotations In a side-lying position, place your bottom elbow on the apex of a BOSU ball (ball side) and hold a light dumbbell (3 lbs. – 5 lbs.) with your other hand. Rotate all the way in without moving your hips or feet,…
Exercise Session #17
Do you spend 8 hours or more sitting at a desk 5 days/week? Do you experience eye strain and muscle soreness in your neck, shoulders, and back? Are you fatigued, stressed, and need a break? If you answered YES to one or more of the above questions, this post is for YOU! 10 Quick and Simple Ways to Burn…
Exercise Session #2
Target Your Upper and Lower Body in this Peripheral Heart Action Circuit! Ball Two-Arm Dumbbell Chest Press 1 x 20 reps. Single-Leg Cable Row 1 x 20 reps. Ball Abdominal Crunch 1 x 20 reps. Single-Leg Dumbbell Curl 1 x 20 reps. Supine Ball Dumbbell Tricep Extension “Scull Crusher” 1 x 20 reps. Step-Up to…
A Quick Ab Circuit to Try this Weekend!
The weekend has arrived, but let’s not forget about our abdominals! This musculature (“our center”) is the origin for all of our movements. Tip: During all exercises, draw-in your naval towards your spine pressing your low back into the mat. Lying in a supine position (on your back), pretend you have a coin on top of your…
A Quick Work Out to Add to Your Weekend Routine!
Think You Don’t Have Any Time to Exercise this Weekend? Think Wrong! Here is a quick, high intensity circuit to do in 10 minutes or less! 12 simple exercises and the only required tools are a chair, wall, and YOU! There are NO excuses! Be Active! Be Healthy! Be YOU!