Truly a late entry.  So much so that we’ll do this for the remaining week and next week.  On the road this week and completely forgot.

This combination exercise helps engage many prime movers and stabilizers.  Keep your back straight and abdominals engaged.  Try 2-3 sets of 10-12 repetitions.

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The adventures begin this year, with the Princess Bread.

The  history behind the bread is that a long time ‘friend’ kindly shared chain-letter-style-sourdough-sweet bread dough with a few of her friends.  Now, let’s get this out in the open right away.  ALL of us groaned at the thought of having to be tied to a 10day process that not only took this “goo” from batter to bundt, but also kindly produced yet 4 more cups of the stuff that we could then share to 4 of OUR own friends.  Oh, goody.  I had a feeling Continue reading →

Here’s another exercise.  Seems we’ve neglected the calf for the last few months.  This one is a good start toward increasing some strength in the calf.  Hiking this summer?  Doing a little running?  It might not be a bad idea to incorporate some of these.  No need to add weights in your hands until you can do 3 sets of 10-15 repetitions.  Start two footed, then try one foot at a time.

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I was struck again the other day by how unsurprising it is that we as a populous, have an issue with body weight.  I say this because I was making some cornbread for the first time.  The recipe suggested an 8″round cake pan.  So, I started digging through my baking pans cupboard and ran across my as yet unused cake pans along with well used (excuse the rusty spots) cake pans that my grandma used for the cakes she made my dad when he was a kid.  Ok, so we’re talking 1930’s and 40’s.  She Continue reading →

On to another new exercise.  Remember the jumps?  This one includes a little more eccentric loading or plyometrics.  You’ll need a stable, solid platform to do this exercise.  Start slowly until you’re comfortable with the movement, then speed it up as you find a rhythm.  Try starting with 2 x 10 per side and then add repetitions.

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Let’s tackle another posterior chain exercise, shall we? This one is particularly popular right now.  I see many people giving it a try.

Here are a few tips.  Put the dumbbell or hand weight (or soup can for that matter) – in the same hand as the leg that you will be lifting to the rear.  You may need to touch the wall beside you to stay balanced but try to do it without if you can.  Keep your hips level (try to not over-rotate as you tip forward) and your standing leg almost straight but Continue reading →

Moving on from last week’s exercise (don’t worry – we’ll come back to agility), we’ll focus on one’s “posterior chain muscles”.  Posterior chain muscles refer to those running the length of your back-side.  From neck to toes.  We spend a great deal of time moving in the forward direction – and not focusing much at all on what’s helping keep us upright and in balance – on the back-side.  Thanks to my colleague of Enerjenics fame – for this little reminder.

Extend and hold this “Super-(wo)man position for 15 seconds and build from there. Putting your Continue reading →

Here’s another one for you.  Working on a little more agility whether you’re a runner, hiker, skier or skater – is a good thing.  Try this one 2-3 sets of 10 reps per foot (20 total).  Keep your knees and hips soft so you can maneuver smoothly.  Enjoy!

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I had the pleasure of running this morning with a wonderful group of people.  The fact that I can say that is really quite remarkable in and of itself.  I ran for longer than I have for many months and it wasn’t really all that long.  You see, my running has taken a different path of late (no pun intended).

I began running 30 years ago this coming November.  I would like to say that it has been smooth sailing, but it hasn’t.  I’ve had almost every running injury known to (hu)man.  Achilles tendonitis, Continue reading →

As an add-on to last week’s exercise – here’s a new challenge.  If you haven’t done the week 14 exercise – you may want to start there first and move onto this one.  You don’t need a ladder to do this – just the sidewalk or pathway will do.  Hop on one foot for up to 10 hops, then change to the other foot for another 10.  Try it slow at first and then a little faster.  Do 2-3 sets with each foot.

LiveSplendidly!