This is Why I Train

If we are friends on fb, then you are already aware of my latest crush - Cross Fit!  A friend introduced us and it was love at first clean and press.  It has become such an addiction that I am rearranging my days so I can fit in my workout every day.   I have been teaching "aerobics" or group fitness off and on for 22 years and have had free access to some of the best gyms around the country.  I have always known I should add weight training to my regimen,  but alas, I am a cardio junkie and just never felt like lifting.  Well, last year I turned 40 and what some refer to as my midlife crisis, I call "a year of trying new things".  My hair is blonder,  I lost 12 lbs, learned to wake board, wake surf, snowboard and skateboard.  So when a friend told me about this new killer workout that she was doing, I thought it would be a good idea to try something new again.  Cross Fit is, in my opinion "Marine meets stuntman meets olympic weightlifter".  It is functional training to make you stronger by pushing your physical and mental limits.   I walk in any given day and look at the W.O.D. (workout of the day) and immediately say to myself "I'll never get through this.  This is going to be way too hard.  I can't lift that much".  But the coach says "go" and that's what I do, I go.  Before I know it I am gritting my teeth, grunting, sweating, huffing and pushing myself beyond anything I'd thought possible.  In only 6 workouts I could flex my thigh and identify 3 of the 4 quadriceps muscles.  I am not interested in actual body building for the sake of having muscle to look at, but rather I want my body to be able to perform all the tasks that are demanded of it without fatigue and injury.  I want to pick up a sleeping kid, run up the stairs, move furniture, bring in the groceries 6 bags at a time, go out dancing for 4 hours and yes, carry a 40 lb basket of laundry upstairs without needing a nap afterward.  This is my life and this is why I train.

Exercise of the Month - September

Hamstring/Glute Bridge

Begin laying on the floor with your feet resting on the ball.  Keeping your hands on the floor for stabilizaiton, lift your hips off of the floor.  Hold for a count of 4, then draw the heels toward your glutes while keeping your hips off of the floor.  Hold for a count of 4.  Contract your abs working on core stabilization in both positions.  Contract your hamstrings and glutes as you draw in.  For an extra challenge, raise your hands off of the floor.  Your abs and hamstrings will tell you how many reps to do.  

Exercise of the Month - August, Part 2

             This is the modified "monkey deadlift".   With a "monkey" on your back, hinge forward from the hip, (placing your hands on thighs for extra support) until you feel a stretch in your hamstrings.  Stand up using your glutes and hamstrings.  Keep your back flat and abs engaged throughout.   

Exercise of the Month - August Part 1

         I call this move the "Monkey Squat".  If you've got a few monkeys around the house, enlist them to be your personal trainers and count out your reps.  My monkeys love doing these moves (which usually makes me do more than I would do on my own).   With this extra weight on your back, you should place your hands on thighs for extra support.   Place feet hip width apart, hands on thighs.  Lower body, sitting back, keeping weight in heels.   Raise body by sqeezing glutes and quad muscles.

Exercise of the Month - July

When I travel, I just pack this small exercise tubing with handles so I can squeeze in a little conditioning wherever I am.  I even use it in the car (in the passenger seat of course).  Start holding handles with elbows close to the body and one foot on tubing.  Contract your core muscles and keep your standing knee "soft" (slight bend).  Next, contract your Glutes on the working leg and push your foot down and back.  Move slowly, counting at least 2 counts out, 2 count in.  For a more advanced alternative extend the arms at the same time, keeping wrists strong and straight.  For an easier modification (not shown), place hands on a wall for balance.