Tuesday, April 30, 2013

Exercise

Exercise Tip of the Day:  Buddy Up

Let's face it,  it is hard to motivate to get out whether it be to the gym or just out for a walk, etc.  If someone is counting on you to be there to go at it with them, then chances are you will show up, and in all of my years of exercising and training I've learned, showing up is more than half the battle.  So there it is:  Get a Buddy and Show Up! 

Need a starting plan??

PLANKS!  Probably THE best core exercise out there and even better you need NOTHING except for yourself !  Start with 30 second plank holds and work up to 1 minute!  Remember form is more important than time, drop to your knees/forearms if you need.

Lunges around the world:  Forward, Side, Back, Side that counts as 1 round 5-8 rounds per side get deep into those lunges and press from those glutes!

Mountain Climbers:  Hold a plank, knee pulls to opposite elbow, start slow, pick up your pace, cardio & core all in one!  20 each way

Back Extension:  Lay on your stomach, anchor hips into the floor.  Float your upper body off of the floor just a bit, feel your shoulder blades pull down the sides of your back towards your butt, support your upper body with your arms VERY LIGHTLY, keep back of the neck long, lift one leg up 1-2 inches, not trying to kick up, rather keep long and reach toes for the wall behind you, 8-10 reps per side finish with double leg lifts.  You should feel the muscles surrounding your spine, not tweaking into the back.    I LOVE these exercises....everyone focuses on Abs, but you need to balance yourself with back work and this hits the all important muscles surrounding the spine and low back, which is all CORE!

Remember "Exercise gives you endorphins, endorphins make you happy, and happy people don't kill people"  Any parent knows then just how important exercise is!  And yes, I just quoted from Legally Blonde, and yes you knew what movie that was from even if you were too embarrassed to admit it!

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