Butt Blasters

15 03 2008

Good morning. I am deliciously hung over right now, but still managed to get up and take the dog for a walk. The weather was beautiful so we did a leisurely 3 miles. Here was the veiw from the half way mark:

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It looks far away but downtown is only about 10 minute drive.

I know I won’t get to the gym today, I have tons to do, so I will do a quick workout at home before I make myself presentable to the world. I usually do a lot of stability ball work, and a lot of core and static holds because I don’t have much equipment at home, but honestly, a workout just using your body weight can be just as intense, if not more so, than one with machines and dumbells.

Last night was wonderful, thanks for your well wishes. We caught a cab downtown, ate way too much food, then caught a cab to the U-District (The University of Washington town) hit some bars, and met up with some friends. The boy was feeling impulsive, so we went to get his snake bites re-done (little piercings on each side of the lower lips, like where if a snake bit itself thats where he would puncture…i guess) but his friend that could get him a discount was on break so we decided against waiting. We then went to another bar, met up with some friends, and then caught a cab home. It was a good night.

My bf is in a band, which I will now shamelessly promote. TRIP LIKE ANIMALS. Hes the one with ridiculously long hair and, yes, he smokes. If you want a CD. $5. I will mail it to you. There I did my networking for the week.

Timeofbutterflies- I couldn’t find the exact pedometer I have on the website, but it looks a lot like this. Just don’t pay more than $10 bucks for one, and make sure it has a cover because theres nothing worse than looking at your pedometer at the end of the day and seeing its at 10 steps because you accidentally hit reset. that’s pretty much my only advice.

And I will leave you know with the BEST butt, thigh, and calf exercise around:

Hamstring Curl – Supine w/ SB

Pre-Requisites :

  • Client should have good core strength and be able to hold a bridge for approx 30 secs.
  • Clients must have a good kinetic alignment- hip, knees over 2nd-3rd toe. If not you will find your client activating piriformis and bicep femoris which will cause their feet to externally rotate on the ball.
  • If a “Lower Crossed” type of posture in noted (i.e. excessive lordosis), a proper stretching protocol (i.e. Psoas, Rectus Femoris, Superficial Erector Spinae) must precede “loading” this exercise to ensure ideal lumbar spine lordosis, and ideal stability through the Lumbo Pelvic Hip Complex.

Preparation :

  • Start by lying on back with arms outstretched and palms up.
  • Place heels on ball with toes pointing straight up.

Movement :

  • Perform an abdominal draw-in and squeeze glutes to raise your hips from the floor.
  • Next, curl your heels toward your glutes by bending your knees.
  • Slowly return to the start position while maintaining the level of your hips throughout the entire exercise.
  • Do not allow the feet to externally rotate while flexing the knees (keep toes pointing straight up).
  • Do not allow your hips to drop while flexing the knees.  If your hips continue to drop, descend the progression by performing hip extension only.
  • Progressions: 1 leg kick, 1 leg diagonal kick Inertia progression: power ball – to cable – to tubing. 

And here it is on video. Ideally, your hips should be up higher than his throughout. I’m thinking since he is musclebound, he doesn’t have much flexibility. I just find these on youtube.com, I don’t know the people in them or anything.





Lets Just Get Right To It!

13 03 2008

Hey, all! You might know me as the personal trainer that spends way too much time on Kath’s site, or perhaps you were one of the three people that looked at my old blog (don’t feel bad, it was only up for about half a second) but things have calmed down a bit so here I am again. Think of me as your very own online personal trainer. Which is good for you, because I am free, and good for me, because I don’t have to wipe up your sweat after you leave.

 So, first thing is first. Let’s all just behold the glory that are my new Puma Complete shoes.

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I have found that the only shoes I can comfortably workout in are Puma’s. I have pretty wide feet which cuts out a lot of options and New Balance’s rub the back of my ankle pretty bad. Plus, I like how they look, which is important, right?

 I am aware they are a little dirty already, but that is because blindingly white shoes really bother me. So I scuff them up a bit immediately.

So my new shoes and I had a long day at work. Started at 5:30 am and finished at 2:00pm. I only had about 5 sessions today but I am completely in charge of a big 3 part nutritional seminar our facility is putting on in May. It would be fine if it was just clients, because I know them all and could just throw cupcakes at them and while preaching about trans fat and call it a success, but its going to be open to the public. And they are going to pay money to come, so if it sucks, they will probably throw things at me. Heavy things.

Here’s where you guys can help me out. I have the three sections planned: Decoding nutrition labels (whats the difference between reduced fat and low fat, recommended daily values, etc.) Busting nutrition myths (no eating at night because it turns to fat *what a crock*, crash diets, low carb diets, etc) and then how to eat healthy on a tight budget and an even tighter schedule. I think the last one will be the most fun because its practical things and I can share my hints for eating out, meal prep, etc. What would you guys like to see if you paid money for a nutritional seminar? And what are some good interactive things I can do? Please do my work for me.

After work, I was off to the gym. 20 minutes on the eliptical (I cut it 10 min short because the stupid fan was pointed on me and my hair kept getting caught in my eye) followed by stretching, abs, some dumbell rows, tricep kickbacks, one legged squats with dumbells, back extensions, and core holds. Then I wandered around Target for about 40 minutes since its right next door and I can’t be trusted with money.

Yesterday’s steps: 12,365

I wear a pedometer everyday. I aim for 12,000 steps on gym days and 15000 on non-gym days. I almost always hit it or go over. Its a great way to just make sure Im moving enough.

Ask some questions. What do you guys want to know?

Im off to make some dinner and take a bath.

Do 25 crunches. Right now.