Fitness Friday

Bikini Season is right around the corner. Time to tone that tummy and get in AB-solutely great shape for summer! Here are a few moves to sculpt that six pack by working all the different muscles in you midsection.  Add these into your daily cardio routine and be you'll be in swimsuit shape come summer!

Ab Anatomy 101

Your abdomen is made up of a variety of different muscles and by isolating each one, you can build a strong core, which is important for stability in addition to good posture and balance.  We'll divide these muscles into 4 main groups- The External Obliques, Internal Obliques, the Rectus abdominis & the Transverse abdominis. 

• The Obliques are largest and most superficial group of muscles of the abdomen.  The external obliques are the muscles on the sides of your stomach, that run up and down in a diagonal, or V-shaped configuration.
• The internal obliques lie just below the external. Together, these muscles help you to rotate around your spine.  
• The rectus abdominis is comprised of two muscles in that run down the center of your stomach that help with forward flexion.  They are also what give you that oh, so desired "six pack" appearance.  
• The last, but definitely not least of the abdominal muscle is the transverse abdominis.  This is the deepest of the muscles that wraps all the way around your waist and acts like an internal girdle. Keeping this muscle toned will help you to achieve the appearance of a flatter stomach.  

So you see, all the muscles of the abdomen are important, which is why you often hear that you need to do more than just crunches to get a nice sculpted tummy.  Here are a few different exercise that will work each of the four muscle groups mentioned above.  Happy toning! 

Side Plank

Targets: Rectus and transversus abdominis, obliques

• Lie on left side on floor with legs stacked, propping torso on left elbow so that left forearm is perpendicular to torso. 
• Make it easier: Stagger feet so that side of right foot is on floor in front of left foot for a wider base of support
• Lift hips so that body forms a straight line from head to toe and squeeze towel between thighs. Hold for 1 count, then lower.
• Do 10 reps. Switch sides and repeat. Do 3 sets.

Balancing Act

Targets: rectus abdominis and transversus abdominis

• Lie faceup on mat and bend knees into chest to place a single yoga block (or a book) atop soles of flexed feet; place arms on floor slightly out to sides and slowly extend legs straight up.
  MAKE IT EASIER: Do not use block.
• Without rocking, slowly lift hips a few inches off mat and then lower them.
• Do 2 to 3 sets of 10 reps 

Bicycle Crunches

Targets: Internal and External Obliques

• Lie faceup with knees bent, calves lifted and parallel to ground. Place hands behind head, fingers unclasped
• Contract abs and bring left knee toward right shoulder as you lift right shoulder blade off ground while extending right leg to 45 degrees without locking knee. Switch sides to complete 1 rep, and continue to alternate in a rhythmic, controlled motion using abs to do the movement. Keep hips on the ground and elbows in line with shoulders so you don't rock from side to side.
• Complete 12-15 reps.  

Lean Back

Targets: rectus abdominis, obliques, transversus abdominis,

• Sit on mat with knees bent, and rolled-up towel directly behind butt; place hands behind head, elbows out, and extend right leg diagonally up.
  MAKE IT EASIER: Keep both feet on mat
• Lean back a few inches; return to start.
• Do 2 to 3 sets of 25 reps; switch legs each set.

 

(A)                                                                           (B)

Reverse Crunch

Targets: Transverse abdominis and rectus abdominis 

• Lie faceup with knees bent in toward chest, heels resting above buttocks, arms relaxed at your sides (or hold onto a support behind you, such as a chair leg or weight bench) (A). 
• Keeping neck and shoulders relaxed, and without using your arms or the momentum of your legs for assistance, contract abs to curl your hips a few inches up off the ground (B). Pause, then lower in 2 counts and repeat. 
• Complete 12-15 reps 

Downward Dog Variation

Targets: back, rectus abdominis, obliques, and transversus abdominis

• Start on mat on all fours, then tuck toes under and press hips back and up as you step back to form an upside-down V; lift right leg behind you.
  MAKE IT EASIER: Keep both feet on mat.

• With right leg lifted, shift body forward to come into full push-up position, shoulders over wrists. Hold for one count; return to start. Do 10 to 15 reps; switch sides, repeat. Do 2 to 3 sets.

 *Exercises taken from Fitness Magazine & Shape

Fitness Friday

It's Friday and you're muscles are sore from your grueling workout all week long, right?  Well, how about some relief.  It's important to take days off, but rather than lying around on the couch & catching up on your DVR, why not incorporate in an "active rest" day?  By this I mean taking a day to a lower intensity activity such as taking a walk at the park with a friend or going to a yoga class.


You hear celebrities rave about yoga all the time and they may be onto something.  Here are a few ways yoga can benefit you and why it's worth adding in to your current routine:

• Stress Reduction- Yoga can be a great way to shift your focus away from your busy day and help calm you as you move through poses that require both balance and concentration.

• Better Posture- The very nature of yoga teaches the practitioner how to hold and control one’s body in a more healthful position. Through consistent practice, your posture will improve so that you look more confident and healthy.

• Increased Flexibility- A key component of fitness that is often overlooked, flexibility decreases with age and contributes to decreased range of motion.  By gaining and maintaining flexibility, you will help to  decreases risk of injury from sports or basic activities in life.  

• Core Strength- One of the premises of yoga is that you are using the weight of your own body for overall strength.  Many of the poses require you to draw strength from your core in order to stabilize your body. A strong core helps heal and reduce injuries, which is why many athletes do yoga as cross training.

• Improved balance- An integral part of the yoga exercises involve balance and control over your body. With a consistent practice, you will find that your overall balance will improve outside the yoga class

• Body Awareness- Doing yoga will give you an increased awareness of your own body. You are often called upon to make small, subtle movements to improve your alignment. Over time, this will increase your level of comfort in your own body. This can lead to improved posture and greater self-confidence.

To find a Yoga class near you, click on one of the following links. Many places offer free classes & new member trial specials

http://www.sunstoneyoga.com/LocationsSchedules.aspx

http://www.yogasportdallas.com/?gclid=CIua46e3_q0CFS6Ctgod4U4Atw

http://www.gaiaflowyoga.com/

http://www.uptownyoga.com/

Fitness Friday

Wouldn't you love to have the body of Brooke Burke? Ever wonder what she does for work outs? Turns out she does more than walk around in those Skechers commercials. This mother of 4 is as devoted to her family as she her 5 day a week workouts. Brooke does  Pilates on the reformer 3 times per week along with hour long cardio interval weight training with her trainer.  Here are a few moves she does to keep her body toned. Try them out at home!

Crisscross Lunge

Targets butt, legs

• Stand with feet hip-width apart, elbows bent, hands clasped in front of chest.
• Cross right leg behind left, stepping right foot out to left, and then bend both knees about 90 degrees to lower into a curtsy.
• Return to start; switch legs and repeat.
• Do 20 reps, alternating sides. Do 4 sets.

Cheek to Cheek

Targets abs, obliques

• Start in plank position, balancing on floor on forearms and toes, a straight line from head to heels.
• Keeping shoulders level, twist midsection to lower left hip toward floor; touch floor if possible.
• Return to plank and then lower right hip to floor.
• Do 20 reps, alternating sides. Do 4 sets.

Swimmer Squat

Targets back, abs, butt, legs

• Stand with feet shoulder-width apart, arms by sides.
• Lower into a deep squat.
• As you stand, lift extended right leg behind you and hinge at hips, reaching left arm forward so that body forms a straight line from left hand to right foot, as close to parallel to floor as possible.
• Return to start.
• Do 20 reps, alternating sides. Do 4 sets.

Atlas

Targets shoulders, triceps

• Stand with feet shoulder-width apart, holding a 3- to 5-pound dumbbell in each hand, palms up, with elbows bent by ribs and forearms pointing diagonally up out to sides.

Dead Bug

Targets abs, obliques

• Lie faceup on floor with arms extended behind head, knees bent 90 degrees with feet raised, shins parallel to floor.
• Crunch up and hold position throughout as you bring left arm forward to reach toward toes and extend left leg.
• Switch sides and repeat.
• Do 20 reps, alternating sides. Do 4 sets.

*Workout taken from Fitness Magazine

Fitness Friday

We all know how it goes.  First month of the New Years Resolutions are full of packed gyms, stocked refrigerators, and high aspirations.  However somewhere between Valentine's Day and Spring Break our motivation to achieve our goals slowly dwindles and we end up right where we started.  Whatever your fitness goal may be, I encourage you to take small steps and be consistent, you'll get there eventually.  Here are a few motivators to help you stay fit in 2012!

Fit Tips to Keep You on Track:

• Pack a gym bag- Before you leave for work in the morning, pack a bag to have in your  car for after work.  This way you won't have to run home to change and lose motivation in the process.  Also, if your gym offers permanent lockers, try renting one for a month and keep an extra pair of gym clothes and sneakers in your locker so it's ready for you anytime!

• Keep a workout log- either in a journal or at an online website such as www.sparkpeople.com or www.fitnessmagazine.com/tracker This can serve as a form of motivation for you as you can look back on your progress.  New to working out? Set a goal of 150 minutes of physical activity per week.  This is the minimum amount of exercise required for general health according to the American College of Sports Medicine.

• Take on a Challenge- Train for a triathlon, run your first 5K, or try a timed obstacle course like The Mud Run.  Training for an event is excellent motivation to get your out of a workout rut or the push you need to get off the couch. For a list of events in your area, visit http://www.active.com/

• Invest in a Heart Rate Monitor- These handy little devices will calculate your heart rate as well as how many calories you burn during a workout.  They can also help you track the amount of time you spend each week working out along with calories burnded to keep you on track towards your goal.  You can buy them at a local sports store or purchase them online through Polar. This is the ultimate way to know you many calories you're burning during a kickboxing class or a jog around the park.  **And FYI- the calorie count on the machines at the gym are incredibly inaccurate.

• Sign up for a Bootcamp- Are you typically a gym rat? Switch up your workouts by joining a bootcamp for a month. Bootcamp style training is based around high intensity intervals that torch calories and tone your entire body.  Plus, you have the added motivation of other people working out with you and it can be a great place to find a new workout buddy! There are many bootcamps in the Dallas area such as Camp Gladiator or Transformation

• Track your Steps- Even if you're already physically active, you should aim to get in at least 10,000 steps a day.  Research shows that most people who engage in physical activity tend to be less active throughout the day.  That explains why many people have trouble losing weight even if they are consistently exercising.  So even if you hit your 6 am Spin class in the morning, remember to take the stairs instead of the elevator!

Fitness Friday

New Years Eve is right around the corner and likely you'll be slipping into something that shows off your arms and shoulders. The featured workout this Friday will help you to sculpt and tone your upper body by focusing on the muscles of the shoulders.

• Why? Shapely shoulders can help give the appearance of a slimmer waist and more proportionate hip width. Also, they give you the strength necessary to perform simple everyday tasks such as carrying groceries, and provide help to improved posture.
  
• The deltoids, the muscles of the shoulders, can be divided into three major groups: anterior (front), posterior (back), and lateral (side).  These five exercise target each groups as well as the muscles of the chest, biceps, and triceps as stabilizing muscles. 

• Try this workout today and get strapless-dress ready by NYE!

Overhead Shoulder Press

Stand up straight, facing forward and keeping your core tight. Start with dumbbells in your hands and raise your arms so that your hands are on opposite sides of your head, elbows bent at 90° angles and in line with your shoulders.


With palms facing forward, raise your arms overhead without straightening them out completely (never stiffen your joints). Hold for a second, then slowly return to the starting position. Repeat.


Weight: 5-10 lbs.
Sets: 2
Reps: 12

Front raise
Stand facing forward with arms by your sides. With dumbbells in hand, palms facing your legs, contract your core and lift one arm in front of your body, turning your palm toward the floor as your hand becomes parallel to it.


Pause for a second and slowly lower your arm back to the starting position, making sure that your palm faces your thigh. Alternate with the other arm.


Weight: 3-5 lbs.
Sets: 2
Reps: 12

Lateral raise
Stand facing forward with arms by your sides, palms facing your legs. With a dumbbell in your left hand, contract your core and squeeze your shoulder and lift your arm out to the side until it is parallel to the floor, remembering not to stiffen you elbow.


Tip: place your hand at an angle at the top so that your thumb points toward the floor and your pinky is up in the air. Pause at the top, before slowly returning to the starting position. Complete the set with your right arm before moving onto the left.


Weight: 3-5 lbs.
Set: 2
Reps: 12

Upright Row

Grasp dumbbells and stand with palms facing front of thighs. Pull dumbbells to front of shoulder with elbows leading out to sides. Allow wrists to flex as dumbbells rises upward. Lower and repeat.

Weight: 5-10 lbs.
Set: 2
Reps: 12

Push Up

Lie on the floor, head facing down, with hands slightly wider than shoulder width apart. Bend knees and raise body up off floor by extend arms with body straight.  Keeping body straight and knees bent, lower body to floor by bending arms. Push body up until arms are extended. Repeat.

Sets: 3
Reps: 15

Fitness Friday

The weather outside is frightful, but that doesn't mean you have to miss your Friday workout!

• Who wouldn't want the long, lean sculpted legs of a Rockette dancer? These ladies train by doing lots and lots of lunges, squats and kicks in addition other strength training exercise in order to prepare for the six  shows a days they perform during the months of November through January.  This workout was designed by Melinda Farrell, assistant choreographer for the Radio City Christmas Spectacular. It combines both strength and cardio moves to get your heart rate up while you tone those gams!

Bottoms Up

WORKS: LEGSStand with feet shoulder-width apart and knees bent. Bend forward from hips and place elbows on knees with palms together (A).

Straighten legs (B), then bend knees.

Reps: 10

Curtsy Squat

WORKS: LEGS, BUTT, AND COREStand with feet hip-width apart and elbows bent, hands clasped in front of chest. Step right foot back and to the left, and squat (A). Rise up as you lift right knee to hip height in front of you, toes pointed and touching left knee, and extend arms out to sides (B). Return to starting position.
Do 12 reps; switch sides to complete set.

Élevé

WORKS: LEGSStand with heels together and toes turned out, and place hands on hips with fingers pointing toward floor. Lift your heels, rising up onto the balls of your feet [shown]. Lower to starting position. Do 8 reps, then jump feet out to shoulder width, feet parallel. Rise up onto balls of feet and lower.

 

Reps: 8 reps

Eye-High Kick

WORKS: LEGS AND COREStand with feet together, knees slightly bent, and place hands on hips with fingers pointing toward floor (A). Jump up as you kick left leg high, toes pointed (B). Return to starting position and immediately repeat on opposite side to complete 1 rep.
Reps: 8

Flex-Foot Tendue

WORKS: LEGS AND BUTTTie a resistance band just above your ankles, and stand with feet together and hands on hips, fingers pointing toward floor. Extend right leg in front of you, foot flexed (A). Then bring it to the right (B), and finally, behind you. Reverse motion to return to starting position to complete 1 rep. Do 10 reps, then switch legs to complete set.

*workout taken from Shape magazine

Fitness Friday

This Friday, I want to share a resistance workout that can be done right in your very own home with one lightweight piece of equipment. 

• Resistance bands cost between $10-$20 dollars and are one of the most versatile training tools you can invest in to tone your entire body
• They're portable, so you can take them with you when you travel to get a quick work out in the comfort of your own hotel room
• Resistance bands are easy to use and provide a great workout for all levels of fitness

Here is a simple beginner level workout that tones upper and lower body.  You can adjust the level of difficulty by purchasing a tighter band or by following the modifications listed below.


Upper Body
Do (2) sets of 12 repetitions of each of the follow exercises:

• Bicep curls (see model in orange for demo)
• Keeping elbows tight to your sides, drive the wrists upward toward the shoulder in a slow, resisted motion
• Level I- one foot
• Level II- two feet
• Level III- two feet, hip width apart

• Overhead Tricep extension (see model in red  for demo)

• Grabbing band with both hands, wrap band around wrists to create a shorter band with appropriate resistance
• Bring both hands behind your back. Bending at the elbows, keep one arm low and close to your back while bringing the other up overhead and bent at the elbow
• Keeping your shoulder steady and your arm tight close in toward your ear, slowly extend your wrist upward until the arm is straight overhead

• Lat Pull Down (See model in white)
• Begin with band overhead, arms slightly further than shoulder width apart
• You may want to wrap the band around your wrists once or twice to create more reistance
• Keeping the shoulders steady and the wrists strong, slowly increase the distance between your hand while bringing the band down towards the chest, finishing with the band stretched with your arms fully extended

• Chest Press (see purple for demo)
• Loop band around a sturdy object or around your back
• Adjust your resistance by wrapping the band around your wrists, decreasing the lenght of the band and creating more tension
• Keeping your wrists strong, slowly press forward and entend the arms while bringing the hands closer together. Maintain a slight bend at the elbow

Lower Body
Do (2) sets of 12 repetition of each of the follow exercises:

• Outer Thigh hip abduction (see model in green)
• Stand with both feet on top of band, lift on leg up while balancing on the opposite leg
• Concentrate on extending the outside of the foot up towards the ceiling in a slow, controlled motion

• Hamstring curls (see model in pink)

• Loop handle of resistance band around one foot and step on the other end of the band with opposite foot
• Adjust resistance by dreasing the length of the band
• Focus on driving the heel of the foot backwards and pushing through the back of the legs and glutes

• Resisted Squats (See light blue)

• Begin with both feet inside the band
• Level I- feet close together
• Level II- feet shoulder width apart
• Bending at the knees, slowly squat down focusing on driving the glutes back like you are sitting in a chair

• Glute Kick-backs (See model in red below)
• Come down onto all fours, keeping the hands in line with you shoulders
• Loop band around one foot and grab handles
• Balancing on all fours, concentrate on extending the one leg out straight, pushing through the glutes

Fitness Friday

Halloween starts the beginning of the Holiday season. Next up is Thanksgiving, then Christmas and New Years.  This time of year lends to indulgence many tasty treats that we don't normally have all the time, which is why it's not surprising that many people gain weight over the Holidays. 

Instead if turning a blind eye to the statistics, why not amp up your workout routine to help off set some of those extra calories? Running is one of the fastest ways to burn calories-  fact: running 1 mile= about 100 calories expended.  If you've never been a runner before, sign up for a 5K with a friend.  Signing up for a race with the accountability and encouragement of a friend will help you to stick to your plan. 

Here is an easy beginner 5K training plan.  If you've never run before, be sure to take advantage of your rest days as your body will need time to adapt to training. 


Training for your first 5-K

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest or run/walk	1.5 m run	Rest or run/walk	1.5 m run	Rest	1.5 m run	30- 60 min walk
2	Rest or run/walk	1.75 m run	Rest or run/walk	1.5 m run	Rest	1.75 m run	35-60 min walk
3	Rest or run/walk	2 mi run	Rest or run/walk	1.5 m run	Rest	2 MI run	40-60 min walk
4	Rest or run/walk	2.25 m run	Rest or run/walk	1.5 m run	Rest	2.25 m run	45-60 min walk
5	Rest or run/walk	2.5 m run	Rest or run/walk	2 m run	Rest	2.5 m run	50-60 min walk
6	Rest or run/walk	2.75 m run	Rest or run/walk	2 m run	Rest	2.75 m run	55-60 min walk
7	Rest or run/walk	3 m run	Rest or run/walk	2 m run	Rest	3 m run	60 min walk
8	Rest or run/walk	3 m run	Rest or run/walk	2 m run	Rest	Rest	5-K Race

• To find out about 5K races in your area visit Runner's World and enter your zip code

 

Fitness Friday

Happy Friday!

One of my favorite things about fall in addition to the cooler weather is Football season.  In the spirit of America's real favorite pass time (sorry Rangers), I've listed a workout below that involves interval training that you can do outside at the football stadium nearest you. 

If you live in the DFW area, head over to the SMU soccer field- it's a great place to run sprints and bleachers!





Stadium Workout:
- Warm up, 2 laps light jogging
- 4 x 50 yard sprints (jog into this and pick up speed every 5 yards) rest 1 min.
- 5 x stadiums (walk every step and walk down, rest 45sec) * 30 steps
- 5 x stadiums (walk every other step and walk down, rest 45 sec)
- 10 x stadiums (run every step up and walk down, rest 45 sec)
- 10 x stadiums (run every other step up and walk down, rest 45 sec)
- Cool down, 2 laps light jog and stretch

• Example of how workout should be interpreted:
• 2 laps warm up
• Sprint 50 yards, and rest for 1 min--Repeat 4 times.
• 1 stadium set = 30 rows of bleachers or 30 steps
• Walk up stadiums and walk down 
• Rest for 45 seconds, repeat for a total of 5 times