Another simple at home exercise!
Stand facing a wall with your palms on the wall at shoulder height, feet hip distance and parallel, preparing for a standing push-up. This will become more difficult the further away from the wall you stand, begin 2-3 feet from the wall.
Engage your core muscles, drop your shoulders and maintain your neutral spinal alignment.
Lower your torso, maintaining your posture, hold in the "down" position for 5 deep breaths and return to the "up" position, 1 repetition. Repeat for 3 sets of 15 repetitions, alternating with the kneeling torso lean.
Fun, simple, can be done anywhere!
Showing posts with label simple. Show all posts
Showing posts with label simple. Show all posts
Tuesday, February 23, 2010
Thursday, February 18, 2010
Make Do With What’s In Front Of You!
The other day I had my schedule all figured out. I had a plan for my workout, I was lifting weights and it was time for my legs. There were a few exercises I had not done in a while and they were circling around in my head. I left my house to meet my first client and suddenly my schedule changed, not in a bad way, just different, and with the change, my exercise window narrowed.
I work with my clients in a small gym that is equipped with what I need but not all the bells and whistles of the bigger, local health club. My plan was to work with my morning client and head across town to the health club. With the schedule change I still had time to work out, but not to drive to another gym and therefore not what I was anticipating for my leg workout. Of course I was going to be fine changing my workout but for a few minutes I was frustrated and thrown off track. I loosened up a bit, reworked my routine and "made do with what was in front of me".
The point of all this? How often do we get thrown off, mentally or physically, when something doesn't go as anticipated? Does exercise or preparing a healthy meal get put aside because there just is not “enough time” or we don’t have the “right” equipment or ingredients? How trapped are we inside the “little boxes” we create around the elements of our lives? Are there areas where we could be more flexible?
In this, the first of ? installments, I ask you to look at areas that are stumbling blocks in your life. Is there room for flexibility? Is it possible to break down some preconceived walls and “make do with what is in front of you?”
Coming down the pipes will be an at home workout and a couple quick exercise fixes as well as a few, or a lot, of words on the simplicity of healthy eating along with a recipe or two. Stay tuned and give yourself a few minutes to get your blood flowing!
I work with my clients in a small gym that is equipped with what I need but not all the bells and whistles of the bigger, local health club. My plan was to work with my morning client and head across town to the health club. With the schedule change I still had time to work out, but not to drive to another gym and therefore not what I was anticipating for my leg workout. Of course I was going to be fine changing my workout but for a few minutes I was frustrated and thrown off track. I loosened up a bit, reworked my routine and "made do with what was in front of me".
The point of all this? How often do we get thrown off, mentally or physically, when something doesn't go as anticipated? Does exercise or preparing a healthy meal get put aside because there just is not “enough time” or we don’t have the “right” equipment or ingredients? How trapped are we inside the “little boxes” we create around the elements of our lives? Are there areas where we could be more flexible?
In this, the first of ? installments, I ask you to look at areas that are stumbling blocks in your life. Is there room for flexibility? Is it possible to break down some preconceived walls and “make do with what is in front of you?”
Coming down the pipes will be an at home workout and a couple quick exercise fixes as well as a few, or a lot, of words on the simplicity of healthy eating along with a recipe or two. Stay tuned and give yourself a few minutes to get your blood flowing!
Monday, February 15, 2010
Roll Away
The series of exercises will center on a stability ball. The stability ball is a great, versatile and inexpensive fitness tool. In addition to use as an exercise prop, they are great to sit on and help to improve core strength and stability and if you have kids, they will love having a giant ball around.
The first exercise is simple enough. If it seems too easy just keep at it for a bit and the results will show themselves!
Begin standing, with your feet hip distance and parallel, shoulders down and back, spine in neutral, core engaged. Hold the ball just below chest height with your arms extended out in front of you. With your breath, hinge forward at the waist to touch the ball to the floor. Continuing with your breath, use your core to lift the ball overhead.
As I said, this is a subtle exercise. Continue to lower the ball to the floor and lift it overhead with the rhythm of your breath for 15 to 20 repetitions. Be aware of your posture, core strength, engaging the muscles of your arms and the flow of your breath.
Have a great Monday!
The first exercise is simple enough. If it seems too easy just keep at it for a bit and the results will show themselves!
Begin standing, with your feet hip distance and parallel, shoulders down and back, spine in neutral, core engaged. Hold the ball just below chest height with your arms extended out in front of you. With your breath, hinge forward at the waist to touch the ball to the floor. Continuing with your breath, use your core to lift the ball overhead.
As I said, this is a subtle exercise. Continue to lower the ball to the floor and lift it overhead with the rhythm of your breath for 15 to 20 repetitions. Be aware of your posture, core strength, engaging the muscles of your arms and the flow of your breath.
Have a great Monday!
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