You’re Going To Need a Permit

24 03 2008

For your guns. Ha. Sigh.

Is it just me or are there not very many fitness blogs? I can’t really find any, if you know of any, please let me know.
 
Good news: I found my pedometer in my car this morning. I thought i lost it while I was out on Friday (its hard to keep track of things like that at a bar when your bladder is the size of a raisin.) I had given up hope, but there it was this morning, wedged between the door.
 
As promised:
 
FAVOURITE UPPER BODY MOVES
(I like to pretend I am English sometimes and spell things with “ou’s” or check like “cheque”)
 
In true me fashion, some involve other body parts as well. I also post the exercises I do, which tend to be a bit more advanced, but will offer you easier variations.
 
The pooch is lurking in every picture but I guess it make it more realistic as an at-home workout. i was also freezing whcih explains the scarf.
 
Stability Ball Dips
Works triceps, shoulders, core
 
Find a sturdy chair or bench. Position yourself so your hands are on the edge of the chair, and your heels are on the stability ball, toes pointing up. Keep your core tight and lower yourself towards the ground until your elbows form a 90 degree angle, then return to start.

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You have to keep your core nice and tight or else the stability ball will roll out from under you. For beginners, you want to take away that instable surface, so put your feet on the floor, knees bent, but make sure your hips stay up so your body is nice and flat. For the intermediate, place your feet on another chair, legs straight.
 
Tricep Kickback Twists
Works triceps
* I’m using tiny 3 pound dumbbells, but I usually do these with about 8-10 lbs
 
Most of you probably know tricep kickbacks, but these add a little extra. Stand leaning on a sturdy surface, your core pulled in, back nice and flat. Hold a dumbell in one hand, use the other to prop yourself up. Arm should be bent at 90 degrees, elbow tucked in tight by your side.

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Extend the arm, so your arm is straight; this is the typical kickback.

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While your arm is extended, you want to twist the dumbell so your palm is facing down. (I didnt take a picture of this because it didn’t show up when I twisted anyway) Untwist hand back to neutral, bend arm back to starting. Next time, extend arm, but then twist so palm is facing up. These are all seperate moves so dont run them together. Extend, twist palm down, twist back to neutral, bend arm, extend, twist palm up, untwist, bend arm to starting. This is one rep. Do 10 in each side.
 
Prone Stability Ball Front and Lateral Raise
Works shoulders, anterior deltoids (the front part of your shoulder)
* Ditto on the dumbbells
 
Lay over a stability ball, feet wide apart for balance, ball on belly. Place dumbbells on floor directly under shoulders. Take your right hand and raise it directly in front of you (front raise) then bring it back to starting. Next, raise the right dumbbell out to the side (lateral raise) then back to start. Repeat with left arm. This is one rep. Do 10.

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Try especially hard to not let your hips move around, or your shoulders to torque. You essentially want to be in plank position; completely static with no movement beyond your arm. For more resistance, remove stability ball.
 
And now featuring The Boy in:
 
Incline Push Ups
Works chest, biceps, triceps, shoulders
* The only way these are true incline push ups are if your feet are higher than your head. If you place your feet on a stability ball so you are perfectly horizontal, they actually end up being easier than regular pushups.
 
Place your feet on a chair or bench and get in push up position. Keep your core tight and and dont let your hips sag or bend in either direction, you want a nice straight body. Bend your arms and lower yourself to the ground as far as you can without having to arch your back to make sure your head doesnt hit the ground. Press back up to starting.

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And there you have it. i  was going to go to the gym tonight but its so gorgeous outside, I think ill go for a run with the pooch. Maybe I’ll get a tan. Right now Im so pale it will probably just reflect off of my and start a small brush fire.
 
 
 
 





20 03 2008

So here’s something sad.  A new client of mine’s husband works at the middle school across the street from my house.  Thats a huge coincidence because i work about 30 minutes away from home. Anyway, he is the orchestra teacher and complains because the students have to choose between PE , art, or music.  Since hes the orchestra teacher, his students obviously all chose music, and he is noticing most of them are overweight.  Early stages of planning here, but maybe I can implement some afterschool fitness program so they can get a little exercise.
 
That’s sad.  No child should have to choose between the arts and physical education.  I didn’t have a choice, you had to do all three.  They should have to fake “feminine problems” and twisted ankles to get out of running just like I did.
 
Tonight’s agenda is full of cleaning, visiting the ‘rents, and nutrition seminar preparation.  Thank goodness my last session for the day was at 9:00am. We had a meeting at 12, so that gave me some free time to fit a workout in at work. 
 
We have a machine called a functional trainer with arms that go anywhere from straight up, to straight down and swing all the way out and in. There are cables attached to the arms and then we have all kinds of handle attachments.  You can basically do anything and work any body part on it. 

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My arms were killing me today from the gym last night so i kept it pretty mild.
 
I did:

  • 2 sets of 10 resisted step ups.  I used a block and placed the FT handles thusly:

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              I stacked the weight to 15 on each side, held the handles, stepped up on my right and lifted my left leg behind me to work the glutes. I did 10 on each leg. they weight just added about 30 lbs to my body weight for extra resistance.
 

  • 2 sets of 10 standing rows; 20 pounds
  • 2 sets of 10 tricep pulldowns; 15 pounds. I put one arm of the FT pointing toward the ceiling, put on a rope attachment so I could hold on with both hands, kept my elbows in at my sides and just pushed the rope down from my chest to my waist and back
  • 2 sets of 10 bicep pull ups; 15 pounds. Same as the triceps but exactly opposite. FT arm is pointing towards ground, pull rope attachment from waist up to chest
  • 2 sets of 10 upside down (black side) bosu squats.  Having the bosu upside down makes it super unstable so it works the core and lateral stability of the legs very well.
  • 2 sets of 10 kettlebell swings. You stand feet shoulder width apart, holding the kettlebell in both hands between your legs. bend your legs, swing the kettlebell up above your head, and back down between your legs.  You have to try and slow it down and obsorb the momentun of it. Suprisingly, its more more of a leg workout than arms.

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This little guy (compared to a 5lb dumbell) weights 18 pounds. Kettlebells are all about absorbing the kettlebells momentum with your body, so it involves a lot of swinging and then slowing down the kettlebell.  I highly recommend taking a kettlebell class. Hoo, boy, you get a GREAT workout and amazing muscle definition. 

  • 2 sets of plate drags down the hall.  These are great for your core and shoulders.  Put two weight plates (or magazines or dinner plates, etc. The more they weight the more resistance) on the ground.  Place your toes in the center of the plates and get into push up position: core tight, hips down.  Use your arms to “walk” down the hallway, keeping everything tight and being careful not to let your legs swing from side to side, like a seal.  I always threaten to sit on clients if they dont keep their hips down, thats what makes this work.

And thats about it. Im going to try and go for a short run later tonight, but other than that, I am done workout wise. It feels good to get it out of the way. i wish i could work out in the mornings but then I would have to wake up around 2:15, which, um, no.
 
So I am going to be SWAMPED at work for the next while. In addition to the three part nutrition seminar, I am also going to be the “nutrition consultant” for my work. (What’s funny is I don’t know what to call my work, its not a gym, but its not a studio either. None of us can figure out what to call it) All of the other trainers are men, and arent very nutrition savvy. So it falls on me. We have an online program that no one does so in order to make the clients more accountable we are going to set up nutrition consultations probably every month to get them in and really looking at the decisions they make. We have over 50 clients. I know some of them will tell us to shove it because they just want to get their butts kicked during a workout and don’t care about food, but geeze. I love nutrition and I am excited about doing this, I think it will be really fun and beneficial for them, but it just means lots more work. Fun work, but more work nonetheless.

I tried to size down the pics to make them easier to load last night, but it didn’t quite work, it just made the pictures blurry. Ill keep trying though, I promise.





My Own Total Gym: Chuck Norris Not Included

19 03 2008

So tired. Long day. Nuff said.

 Still managed to get a workout in though, even though it was in my living room while watching Biggest Loser. Just FYI, Jillian bothers me. But she could snap me in half over her knee, so I will be civil.

My at home workouts are always different, and I just do a lot of random stuff. The only equiptment I need is a stability ball and two 8 pound dumbells. Nothing fancy; nothing expensive.

So today I did:

  • 3 Sets of 10 Pike up, Push ups. Works the abs, shoulders, chest, biceps, core. You need a stability ball.
  • 2 Sets of 15 Heels Tucks (see this post for instructions) Works the glutes, hammies, calves, core. You need a stability ball
  • 2 Sets of 20 Sumo Jump Squats (as shown here; except I did them without the weight and kept my hands on my hips) Works the quads, hammies, inner and outter thigh, calves, glutes
  • 2 Sets of Dumbell Twists (as shown here; except I did them sitting on the floor with my feet raised in the air, knees bent. So I was balancing just on my butt.) Works the abs, obliques
  • 2 Sets of 10 One Legged Squat to Heel Raise on both legs (Shown here except when I come back to standing I go up on the ball of my foot to do a calf raise) Works the quads, hammies, glutes and calves

I couldn’t find an example of Pike up Push ups, so I had the boy record me doing some right here. I just woke up so I look like crap and just ignore the dog barking in the background. We had to lock him in the bathroom as to not compromise the shot. Because its Oscar quality for sure.

If you can’t pike up you can bend your knees and roll the ball in like this:

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It was mainly a lower body day today, as it usually is, but I’ll do more arms at the gym tomorrow. I stick to lower body because it is my “problem area” which just means I would like it to be a bit firmer (don’t we all.) My upper body is fine, so I just work it out to maintain it, which doesn’t take as much focus.

You can really do a lot of great exercises at home, you just need to experiment and research.  I like old school stuff that really burns, but if you like Self and Shape magazine workouts thats completely ok. Just really try some new stuff every once in a while so you don’t get sick of your routine.