Assume the push-up position, the up position.
Make sure your fingers are pointing forward to ease the strain on your wrists, engage your core, drop your shoulders away from your ears and make sure that your spine is a straight line from your neck down to your tailbone.
Lift your right leg off the floor and do a push-up. Return your leg to the floor and lift your left leg, push-up. Repeat for 3 sets of 10 repetitions pressing into child's pose or downward facing dog to rest.
To modify this exercise, stay in the up position of the push-up and alternately lift and lower your legs, exhaling your breath as you lift, inhale as you lower.
Tuesday, December 14, 2010
Monday, December 13, 2010
Super BLAST Squats!
Five minutes of leg burning bliss to start off the workout for this week! Get a time piece of sorts to keep track of your time, this will be broken down into 20 second intervals adding up to 5 minutes with your rest coming when it is all said and done...
Begin standing with your feet slightly wider than hip distance apart and parallel, your spine in neutral alignment, core engaged and shoulders down and back.
If you choose, hold a weight in both hands at chest height but your body weight will most likely suffice!
20 seconds #1; bend your knees into a deep squat, engage your hamstrings and glutes and return to stand, repeat for 20 seconds.
20 seconds #2; continue squatting, lowering 1/2 way down.
20 seconds #3; in the 1/2 way squat, mini pulses for 20 seconds.
1 minute down...without taking a break start the cycle again and continue for a total of 5 cycles = 5 minutes.
Shake out your legs, stretch and drink some water when you are finished and have fun, it only takes 5 minutes...not much in the scheme of things.
Begin standing with your feet slightly wider than hip distance apart and parallel, your spine in neutral alignment, core engaged and shoulders down and back.
If you choose, hold a weight in both hands at chest height but your body weight will most likely suffice!
20 seconds #1; bend your knees into a deep squat, engage your hamstrings and glutes and return to stand, repeat for 20 seconds.
20 seconds #2; continue squatting, lowering 1/2 way down.
20 seconds #3; in the 1/2 way squat, mini pulses for 20 seconds.
1 minute down...without taking a break start the cycle again and continue for a total of 5 cycles = 5 minutes.
Shake out your legs, stretch and drink some water when you are finished and have fun, it only takes 5 minutes...not much in the scheme of things.
Saturday, November 27, 2010
The Snow Plow Widow's Workout...
When winter hits, like it just did in Montana, my hubby drives a plow truck. If winter happens to hit in full force over a holiday weekend, my girls are not in school and my workout schedule changes.
Here are a few thoughts on getting plenty of exercise around your home, with your kids and everyone having a great time.
Find a big sled and haul your kids around. I just returned from pulling my girls down the road to get the mail. They laughed the whole time and I was shedding layers after the first uphill stretch. Drag em through the deep snow and give your hamstrings and glutes a workout!
Chop & stack some wood. Use your core muscles, your arms and shoulders will feel just as much as they would from a trip to the gym.
Shovel, shovel, shovel! Think about your core and posture and clear off your sidewalks, decks and pathways. Great exercise for your whole body!
Put on your boots and trudge through the snow. Walking around in the snow is an amazing workout for your legs, heart and lungs!
It feels great to sit down after spending a day outside! Remember to drink lots of water! It is really easy to get dehydrated in the colder months when we are not so focused on staying hydrated in the heat. No matter the temperature our bodies always need plenty of water!
Enjoy these beautiful winter days and play hard! It is really fun!
Here are a few thoughts on getting plenty of exercise around your home, with your kids and everyone having a great time.
Find a big sled and haul your kids around. I just returned from pulling my girls down the road to get the mail. They laughed the whole time and I was shedding layers after the first uphill stretch. Drag em through the deep snow and give your hamstrings and glutes a workout!
Chop & stack some wood. Use your core muscles, your arms and shoulders will feel just as much as they would from a trip to the gym.
Shovel, shovel, shovel! Think about your core and posture and clear off your sidewalks, decks and pathways. Great exercise for your whole body!
Put on your boots and trudge through the snow. Walking around in the snow is an amazing workout for your legs, heart and lungs!
It feels great to sit down after spending a day outside! Remember to drink lots of water! It is really easy to get dehydrated in the colder months when we are not so focused on staying hydrated in the heat. No matter the temperature our bodies always need plenty of water!
Enjoy these beautiful winter days and play hard! It is really fun!
Tuesday, November 16, 2010
Ready for ski season?!?
It is snowing at my house in Whitefish, MT! As we are heading into a new season, I decided it was the perfect time to resume my blogging.
So, here in the wintry land of Whitefish we are all getting ready for ski season! When I think of the first weeks of ski season, what always comes to my mind? My sore quads...and all the fun that goes along with those muscles aching of course.
Your body, a wall and a clock are all you need to start prepping for using your quads at the mountain.
Stand with your back against a wall, your feet hip distance, parallel and +/- 18 inches from the wall (far enough away so that when you bend your knees, your knees line up with your ankles while pointing over your toes). Bend your knees so that your quads are parallel with the floor and hold. Hold the squat position for a few deep breaths working up to a minute or two. Repeat this exercise 3-5 times.
Did you know...that 85% of what happens in your body is directly related to what you put in your mouth?!? Think about that for a while and there will be more to come.
Happy snowy days!
So, here in the wintry land of Whitefish we are all getting ready for ski season! When I think of the first weeks of ski season, what always comes to my mind? My sore quads...and all the fun that goes along with those muscles aching of course.
Your body, a wall and a clock are all you need to start prepping for using your quads at the mountain.
Stand with your back against a wall, your feet hip distance, parallel and +/- 18 inches from the wall (far enough away so that when you bend your knees, your knees line up with your ankles while pointing over your toes). Bend your knees so that your quads are parallel with the floor and hold. Hold the squat position for a few deep breaths working up to a minute or two. Repeat this exercise 3-5 times.
Did you know...that 85% of what happens in your body is directly related to what you put in your mouth?!? Think about that for a while and there will be more to come.
Happy snowy days!
Tuesday, September 28, 2010
Lole Love Blog...
Wednesday, July 21, 2010
The Lazy Days Of Summer...
...sucked me right in! This was my realization on my long, VERY SLOW, meditative run today. So I thought it a great opportunity to refresh some memories as to what I, and Body Forge, is all about.
I, Erin Sabin, am a Certified Personal Trainer, Lifestyle & Weight Management Consultant and Genesis Transformation Coach living, working and enjoying the days in Whitefish, MT. I am also the mother of 2 young girls, Lillian and Sage.
My goal as a Fitness Consultant is to provide my clients with enjoyable, realistic and successful tools to transform their lives and allow them to achieve their ultimate health and wellness goals. Genesis Transformation provides an individually designed path for fat loss and increased overall fitness. I guide clients through a proven system combining clean eating, accountability, sound science and emotional support to get fantastic results. This is accomplished with our award-winning online food journaling tool, Genesis, and weekly phone coaching.
Helping people realize their health and fitness goals is something I truely enjoy and I am grateful each day to be on a career path that allows such great rewards.
The Body Forge blog provides workouts and exercises that can be done with minimal equipment, often all you need is your body, at your convenience. The exercises are simple and fun. Set aside some time and pick a few; there is something for all your amazing body parts!
I hope your days of summer are lovely!
I, Erin Sabin, am a Certified Personal Trainer, Lifestyle & Weight Management Consultant and Genesis Transformation Coach living, working and enjoying the days in Whitefish, MT. I am also the mother of 2 young girls, Lillian and Sage.
My goal as a Fitness Consultant is to provide my clients with enjoyable, realistic and successful tools to transform their lives and allow them to achieve their ultimate health and wellness goals. Genesis Transformation provides an individually designed path for fat loss and increased overall fitness. I guide clients through a proven system combining clean eating, accountability, sound science and emotional support to get fantastic results. This is accomplished with our award-winning online food journaling tool, Genesis, and weekly phone coaching.
Helping people realize their health and fitness goals is something I truely enjoy and I am grateful each day to be on a career path that allows such great rewards.
The Body Forge blog provides workouts and exercises that can be done with minimal equipment, often all you need is your body, at your convenience. The exercises are simple and fun. Set aside some time and pick a few; there is something for all your amazing body parts!
I hope your days of summer are lovely!
Thursday, July 1, 2010
A Twist on the ABC's
When I am having trouble falling asleep I go through what I have named my "Affirmation Alphabet."
I close my eyes and take a few deep breathes and start with A.
I come up with a positive, personal attribute for the letter A, on to B and so forth. If I am really struggling with sleep, I continue with all the words for each letter I can think of.
I have found a few things with the "affirmation alphabet":
I rarely make it through the entire alphabet without falling asleep and my attitude is always positive as I doze off.
Words that I use to define myself are a projection of who I am and who I want to become; I can create my personal mold by starting with how I think and speak about myself.
It is a great mental challange to end the day.
Happy summer! Have fun creating your list of positive attributes!
I close my eyes and take a few deep breathes and start with A.
I come up with a positive, personal attribute for the letter A, on to B and so forth. If I am really struggling with sleep, I continue with all the words for each letter I can think of.
I have found a few things with the "affirmation alphabet":
I rarely make it through the entire alphabet without falling asleep and my attitude is always positive as I doze off.
Words that I use to define myself are a projection of who I am and who I want to become; I can create my personal mold by starting with how I think and speak about myself.
It is a great mental challange to end the day.
Happy summer! Have fun creating your list of positive attributes!
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