Do you have Netflix?

If you do, there are lots of great "Sports and Fitness" workout videos that stream instantly to your computer, including pilates, yoga, abdominal workouts, and even martial arts and kickboxing workouts! These are perfect for those rainy days (like those we have been experiencing this week) when you don't feel up to running outside in the torrential downpour or making it to the gym.

This afternoon, I completed a pilates video and might do another one later tonight. It was a nice change up from the weight lifting and running that has identified as my workout lately.

Don't have Netflix? Exercisetv has tons of online workout videos  you can do in your basement (and unlike Netflix, you don't need a subscription). It takes a bit of time to dig through all the options to find something that works for you. But, for the chance to workout for free, without having to brave the elements, makes it totally worth it!

Body Weight Leg Matrix

Over the past year I have been gradually incorporating more weight lifting into my workouts. I stuck to a regimen throughout the year and during this time I learned about a fat burning workout called a leg matrix. This is a great way to end a workout, leaving your body exhausted and legs burning! This matrix is easy to do at home because all you need is your own body weight. It is highly effective for both fat loss, and cardiovascular conditioning. Here is how the matrix works...

Perform all four exercises without resting between exercises.

24 squats; place your hands behind your head and squat until your knees make a 90 degree angle, return to starting position and repeat
24 squat jumps; squat, leap as high as you can and repeat, while maintaining good form
12 lunges (each leg); alternate your legs, moving slowly and fluidly
12 lunge jumps (each leg); lunge, leap as high as you can switching your leg positioning, landing in a new lunge position, and repeat

For all these exercises, ensure that your knees do not extend past your toes. Also keep your back straight and your core tight.

Rest after one circuit for twice as long as it took you to complete the circuit and repeat 2 or 3 times. Do this circuit 2 times a week at the end of your workout to add some variety and metabolism boosting exercises to your workout!

Traverse City Bayshore Marathon Results

If you remember from last week's post, my mom ran the Traverse City Bayshore Marathon on Saturday. It was her first marathon and although she doesn't exactly enjoy running she has it in her head that she wants to complete an Ironman Triathlon. For her to work towards that goal she needed to see if she could even run the distance required for an Ironman and she did! She has been competing in triathlons for several years now along with my brother. He has competed in three Ironmen including the World Championships in Kona, Hawaii! Hello, excuse for a vacation!

Alright, back to my mom and her marathon on Saturday. She finished! I ran the last five miles with her while my brother rode his bike. She was tired and hurting when we joined her and we did everything imaginable to distract her, including singing songs, telling jokes, and reciting the story of the Little Engine that Could, to push her through those last miles. She crossed the finish line a bit behind her goal time of four hours and fifteen minutes. Her time was 4:22:33 and was fourth in her age group out of fifteen. (I say its not to shabby for an old lady...)  Check out the results here.

We made 'fun' signs to hold out to all the runners, hoping it would distract them for a few moments. We received a few priceless reactions. Some people had blank stares (maybe they were to tired to understand or read), while others couldn't stop laughing as they ran by. Either way, it was entertaining for us to hold them and cheer on the marathoners. Congrats to everyone who ran... or walked!

It was inspiring witnessing everyone crossing the finish line. I now want to run a marathon and would like to start training and hopefully compete next spring!

Traverse City Bayshore Marathon

Tomorrow is an important day for my mom. She is running her very first marathon. 26.2 miles at 50-some years old, I think, is an accomplishment anyone would be proud of. She will be running in the 29th annual Traverse City Bayshore Marathon. My entire family is going to support her and I am planning on running the last 6 miles with her (which is plenty long for me..) The marathon is an out and back course along the water, which should be beautiful. I hope the weather is cooperative for all the runners. Check out the course map here. Everyone wish her luck!

Look forward to the results and some pictures from the race next week. Enjoy your active weekend!

"Life is short... running makes it seem longer."

-- Baron Hansen

Inter-coastal Cable Pull-down

My new favorite exercise, which I just discovered this past week is called the inter-costal cable pull-down. The inter-coastal section of your abdominals runs along your ribs. The inter-costal cable pull-down targets this area as well as your obliques. What you need is a cable cross-over machine which most gyms provide.

Set the cable at the very top and adjust the weight (you may have to play with the weight to figure out what works for you) and kneel on the floor with your back to the weight rack and your torso bent slightly forward. Keep your butt of your heels and you should be holding the handle above your head with your arms angled out and bent.

Contract your obliques, bringing your upper torso towards the floor so your elbows nearly touch your knees. Think of it as curling over a small beach ball. Return slowly to starting position and repeat. Do three sets of 20-40 reps and play around with different weights.

This exercise is a little awkward when starting off but once you do it a couple times, you understand what parts of your abs it works and can really focus on isolating those regions.

Bonus: This is also a good exercise for your triceps!

The Decline Crunch

As promised, I am going to introduce you to some of my favorite abdominal exercises. Some of them you can do at home but some require gym equipment like this one, called the decline crunch. This is one of my favorites because it creates a natural tension in the center of your abs before you even move, which assists in keeping your abs flat throughout the entire exercise.

Tip: When completing any abdominal exercise, focus on keeping your abs tense throughout, as this enhances the effects of the movement and protects your lower back.

You do not need any weight for the decline crunch because your own body weight is enough, but you do need an adjustable bench (shown below).

Sit on the declining bench with your feet under the holding pads. Place your hands behind your head, but don't pull your head, just rest your hands there. Crunch forward toward your knees while keeping your abs tight and then return to your starting position and repeat. Check out a video here. Complete three sets, 25-50 reps

Variation: twist to the side as you come up to get some oblique action.

If you are feeling ambitious, you can grab a partner and a medicine ball and throw the ball as you come up and catch it as you are going back down, all the while keeping your muscles tense and your movements fluid. You could also use the medicine ball when twisting side to side, to work the obliques even more!

More to come soon!

Conquering Middle Earth

In high school, during cross country and track season I had issues with my hip flexors. I went to physical therepy for nearly a year and during that time I learned how important it was to have strong core muscles to support my legs and hips as well as my upper body. I love finding new abdominal exercises with the hopes that I will feel the tired burn in my midsection the next morning. Like other weight training exercises, it is important to change up your routine by varying the movements/weights/repetitions ect. because your body is efficiently adapting every time you workout.

In addition to strengthening exercises, your diet plays a huge role in slimming and strengthening your midsection. Sugar and enriched carbohydrates diminish the amount of visible muscle due to bloating from these foods. Instead eat lean proteins, vegetables and whole grains!

I am going to introduce you to some of my favorite abdominal workouts with the next several posts and hopefully you can alter your abdominal routine using some of these exercises!
Stay tuned.

The First Lady

Michelle Obama was featured in this month's issue of Time Magazine as one of their Time 100 World's Most Influential People. With all political views and opinions set aside, I think her areas of focus are beneficial and inspiring specifically to the youth in America. She got right to work on the defining issues of her children's generation: 'obesity and improving the health of America's kids'. She created a 'Let's Move' campaign to combat the growing problem of child obesity, encouraging people to get up and do something. Americans under the age of 25 are the first generation expected to live shorter lives than their parents because of diet related issues. This is amazing to me and ever enforces the issue of living a healthy lifestyle, no matter the age.

Obama has been the initiator of many projects around the country from improving school lunches to convincing mayors around the country to embrace obesity prevention programs. I discussed the corrupt food industry, as shown in the film Food, Inc., last week. Obama has conducted meetings with some of the largest food corporations in America and convinced them to change some of their practices for the sake of the children.

She stands by her conviction that if we can all eat better, and move more we can fight childhood obesity. I salute the first lady for her inspirational work! So today I encourage all of you to get up and do something, whether it be a walk around your neighborhood, pilates in your basement, or a leisurely bike ride through a park. Every bit helps and encourage others to improve their own health.