Here are 3 effective core exercises that you probably aren't doing right now. These can be done at home, but do require some minimal equipment. the 3 exercises are the Paloff press, resistance band torso twists, and suspension trainer hip drop.
Studies show that most people won't watch a video longer than 2 minutes. This video is 1:54, go watch it! That also means I could not fit in as much info as I like into the video. So here are a few further tips for these exercises.
1. Paloff press with resistance band
This what is known as an anti-rotation exercise. When you press out, you will really feel your love handles and butt muscles working hard. Start with the handles in the center of your chest, press out, hold for a couple of seconds, let it come back towards your chest, and repeat this sequence.
2. Torso twist with resistance band
Wrap the band around something that won't move, grab both handles with your hands, keep your arms straight, and rotate to your left. Make sure your arms are just holding on and not pulling the band, that is the core's job. Repeat on the other side. To make it more challenging, stand on one foot.
3. Suspension trainer hip drop
This requires a suspension trainer (TRX Jungle Gym, etc...) but could also be done with a rope if you were in a pinch. I am using a suspension trainer with a door attachment. The door attachment just rests on top of the door, you close the door, hopefully no one opens the door mid-exercise, and you can loop the suspension trainer though.
Then you will stand with one foot forward, one foot back, the lead foot will be the one closest to the door attachment. Place both handles over your head, elbows up high, lead with your ribs, drop your hip away from the attachment, and then stand back up. Repeat on both sides and then have really sore love handles the next day.
I've been working on putting together a new book of workouts you can do any time, anywhere. This book will be made up of the type of workouts we do in boot camp. These will be a great resource to have when you are too busy or if you are traveling.
Below are 3 workouts that we would do as part of boot camp. These are not easy workouts just because they are short. If you only have a short time period, you have to make it more intense.
You will do each exercise for 30 seconds, rest 30 seconds, then move on to the next exercise. Go through the whole list 3 times with the following exercises.
-Kettlebell swings (or a dumbbell will work in a pinch)
It will take you 15 minutes to do the whole workout.
You will go all out effort for 20 seconds and then rest 10 seconds. You will repeat this pattern for a total of 4 minutes per exercise (8 rounds total). Do this with squats, rest 2 minutes and then do the same pattern for pushups. 10 minutes and your workout is done.
This will be a sprint workout. A sprint doesn't necessarily have to be running. It can be on a bike, rowing machine, etc…
Go as hard as you can for 20 seconds, rest 60 seconds, and then repeat that a total of 10 times. My personal "favorite" is to find a hill that takes you 20 seconds to get up. Sprint up the hill, then walk down. Hill sprints are a lot easier on your joints than regular sprints.
Takes a little over 12 minutes to complete and you will be glad when the 12 minutes gets there.
Try these out and let me know if you have questions!
It is that time of year again. The time when many people will get really excited about exercise, sign up for one of the year long gym membership specials this time of year, go hard for 2 weeks, slowly fizzle out, and eventually stop going all together. Huntsville and Madison Adventure Boot Camp. We aren't offering any discounts, there is no special deal. We do offer this though. Life changing fitness or your money back. We make exercise fun, but still hold you accountable. This not be easy, but every workout you will be able to do at your pace and on your level (no matter what your current fitness level is). You will be pushed and challenged by the other women in your class, but you will also end up being their friends. If you have tried another way in the past, let this year be different. We believe we offer the best program around, so we back it up with a money back guarantee you won't see at 99% of the fitness options out there. Adventure Boot Camp For Women, change your life and have a blast along the way.
… 3. Get up This one is pretty simple. Every hour, get up and walk around and stretch for 5 minutes. If you are the type that gets tied up in their work and doesn't know what time it is, set an alarm to remind you. Every hour, do it. Your back, hips, neck, eyes, and energy levels will thank you. 4. Floss Seriously! This doesn't even take 5 minutes, unless you have teeth like Gary Busey. Studies have shown that you can add 6 years onto your life by flossing. 6 years! Imagine the shuffle board domination you have to look forward to with all that extra time on the end of your life. 5. Quiet Let me ask you a question. When was the last time you had 5 solid minutes of complete silence? You probably can't even remember. Between TV's, radios, iPods, cell phones, and everything else silence is very rare. Take 5 minutes every day in complete silence. You will be amazed at what it can do for your stress levels. Turn everything off, tune everything out, put the kids in their sound proof room, and just chill. You can plan out how you are going to attack a problem at work, pray, meditate, clear your mind of all the junk, or whatever you choose to do. Works wonders for improving thought clarity as well. It probably only took you about 5 minutes to read this, so you have plenty of time to start putting these into your daily routine. You have the time for whatever you make a priority.
This can be a tough time of year for a lot of people. For many of us, the stress of presents, family, and finances all come together for one Stress Ball Holiday. It shouldn't be like that! This should be a joyous time of year. You need to be smiling and laughing. Somebody should do something! That somebody is me. (just picture me standing with my hands on my hips and a cape flapping behind me) I've come up with The Get Happy Workout (Trademark pending). One of my strong points as a fitness instructor is my ability to make people laugh and smile. It is part of my formula for making a happier and healthier person. Sweat + Laughter= Magic Mood Lifter Don't you just feel great after you exercise? And after you have a good laugh? Try this 10 minute workout to get into a better mood, while also breaking a sweat. Warning-do not take yourself too seriously. If you are a very serious person, there is no need to read any further. Bonus points if you make family members do this with you. Each exercise is for 45 seconds, rest 15 seconds, then move onto the next exercise. Go through the whole list twice. 1. Wacky Jacks- hands behind your head, then try to make your knees and your elbows meet on the side of your body jumping jack style. Ridiculous. 2. Plank- the whole time I want you to think of something hilarious while you hold your plank. I find everything funny, but others might struggle here. Let me know if you need me. When in doubt, flex and relax your butt cheeks as you hold your plank. You will get in some extra glute work and try not to at least smile while you do this. 3. Pushups- think about pushing through your armpits while you do these. This will make you stronger on your pushups. But I also want you to make up benefits for pushing through your pits. For instance, did you know hair grows slower under your arms if you push hard enough while doing pushups? Less shaving=win. Feel free to make up your own. 4. Hip bridge talking- Lay on the ground, knees bent, feet near your butt. Push through your heels and make your hips go up in the air. I want you to contract and relax your butt without letting your hips drop down. Also, I want you imagine that those contractions and relaxations are your bum muscles talking to you. What could they possibly be saying? I need to know, so pass it on. Great, low impact exercise that will also teach you how to get your glute muscles activated if you sit down a lot. 5. Chicken Squats- Push your hips back, pin your elbows back so your shoulder blades pinch together, keep your knees out, and sit away from your knees on the way down. Push through your heels to stand back up. You will look like a chicken, while also strengthening your upper and lower body. It's 10 minutes of your time and if you embrace the goofiness properly I guarantee it will make you feel better.
Thoracic Bridge Video It got me thinking of a few other ways to help undo all the desk job posture that is so common. 1. Sound the alarm Set an alarm so that you have a reminder to stand up at a minimum once an hour. Preferably every 15 minutes if possible. Or you could always rock the stand up desk. 2. Squeeze the Charmin A side effect of too much sitting is your glut muscles going to waste. While you are standing up any way when the alarm goes off, why not add a little something to it? Put your feet shoulder width apart, feet pointed out at 45 degree angles, and pinch your butt cheeks together. Sounds weird (because it is), but it will really help you. 3. Pull it apart You need a band for this one. Hold a band directly out in front of you, arms straight, wrists straight, knuckles up, and then extend your arms all the way out like you are demonstrating your awesome wing span. Make sure to pinch your shoulder blades together in the back. This one will you will feel a difference in by doing them for just a few days. 4. Tight hips don't lie Sitting too much causes your hip flexors to tighten up. If you have trouble getting into a deep squat, the culprit can be tight hips. Try the 90/90 hip flexor stretch. Go into a kneeling position, with your right knee up and your left knee on the ground. Keeping your back straight, push your hips forward, and think about sinking your hips into the ground. Hold that for 15-20 seconds and then do the same on the other side.
Happy Iron Bowl Eve to you! This game is always a big deal in Alabama, but there year it is even bigger. The #1 team in the nation versus the #4 team in the nation, championships on the line. People will be no longer speaking to several friends and family members after this. If you are unfamiliar with this rivalry, I'm not exaggerating. The game is so nerve racking for some people they can hardly stand it. Why not put all the pent up aggression, nervous energy, and anger towards something else? Introducing the Official Iron Bowl Exercise Game! Clay Travis is a well known sports write who has a CBS football drinking game. I can't really sponsor that, so I'm totally stealing his idea and just using exercise instead. Every time something from the following list happens, you will have an exercise to go with it. Since these games last 3.5 hours you could accumulate a serious workout here. 1. Every time the announcers mention "divided houses" (Auburn and Alabama fans who are married) do 5 pushups. 2. Every time they mention AJ McCarron's girlfriend Katherine Webb do 5 pushups. If they also mention she is an Auburn grad, add 5 more on to that. 4. Every time an old coach for either team is talked about (The Bear, Chizik, etc…) do 20 squats. 5. Every time Aubie is shown do 5 pushups. Sorry, this will cost you probably 80 pushups. 6. Any time there is a turnover (by either team), do 10 burpees. 7. When Nick Saban is interviewed, do 5 squats every time he shrugs his shoulders. 8. Any time Gus Malzhan's high school coaching career is mentioned, do 30 mountain climbers. 9. Any time a fan is shown looking dejected/with his or her hands on their head, do 20 pushups. 10. Every time they reference Tre Mason's dad being in De La Soul, hold a plank for 30 seconds. 11. If your team is losing at half time, go for a long soul searching walk. Regroup. 12. If they mention an infamous interview with Gus Malzhan's wife, do 20 sprints in your yard if you are a Bama fan. If you are an Auburn fan, turn your TV off. 13. Every mention of Saban going to Texas will get you Auburn fans 5 sprints. Bama fans can angrily tweet at whichever announcer keeps mentioning it. 14. Every time Verne seems like he is having way too much fun pronouncing names like CJ Uzomah or Ha Ha Clinton-Dix, do 5 burpees. 15. If your team wins, sprint around the block as fast as you can. If your team loses, angrily chase the winning fans in your neighborhood. Best of luck to your team today! Either way, it's just a game being played by giant teenagers. Enjoy it for what it is and have fun.
If you are on Facebook, you have probably noticed that a lot of people are talking about the things they are thankful for. I love it! Too often Facebook is a place where people go to do two things.
Brag or complain.
Especially the dreaded humble brag. "My Ferrari hasn't been washed since I got back from skiing with Lady Gaga in Vail. LOL!"
This all sounds nice, but what does being grateful have to do with your health? As it turns out, it has a lot to do with your health.
Studies have shown that people who show an appreciation for the things they are grateful in life experience the following benefits:
-less aches and pains
-exercised more often
Another great thing about having an attitude of gratitude is the effect is has on your brain. When you are grateful it effects the part of that releases dopamine. It feels good to release dopamine, so this helps you continue to have that positive attitude so you can experience that feeling again.
Another benefit is that your brain is not a multitasker. When you are focused on the positive things in your life, you won't be focused on the bad things in your life.
All of you doing the Facebook gratitude thing, keep it up! Or you can keep a gratitude journal if you are a more private type. Write a letter to someone who made a difference in your life.
I recently wrote a letter (by hand!) to a coach I had in high school who helped me. It really did feel good to picture hime reading the how he positively effected my life. It was 20 years ago, but I still benefit from the things he taught me.
Think of ways you can be more grateful and you will feel better. It's science.
My clients probably don't appreciate my love of the humble pushup, but there is a reason I love this exercise. Most people know it as an upper body exercise (chest, shoulders, and triceps), but it also works the lower back, abs, back legs, and butt.