Here we are at week 14 and I’m still at this – even if I’m a little late these days.  Here’s a new exercise for you to try.  It involves something called plyometrics through bounding. If the thought scares you a bit, try just jumping in place (straight up) and get used to the idea – then incorporate a jump forward.  Keep your lower abdominal muscles engaged, knees and hips soft and your feet ‘light and quiet’ to absorb the impact.  We make some interesting strength gains from this kind of activity.  Try 2-3 sets Continue reading →

This week’s post is a little late so we’ll keep this one for two weeks.  I think that compounded exercises can be beneficial on many levels so here’s one to capture your quads, adductors, torso, shoulders and arms.  Go light on the weights and focus on engaging your lower abdominals to keep your lower back supported.  Try 2-3 sets of up to 15 reps.

This week’s exercise includes three options.  Each will help develop some hip and leg strength.  The split squat can be done using a suspension trainer, a bench, of if you have one – a Swiss Ball.  Balancing on one foot may be a challenge at first but a few tries – and you’ll be good to go.  Be sure to keep that supporting leg at about 90degrees.  Keeping your knee over your ankle rather than past your big toe (unlike the final image below)  is key to good biomechanics.  Try 2-3 sets Continue reading →

This week’s exercise is for the shoulders and great for posture.  You can do this standing as you see in the images, lying over a foot stool at home, over a Swiss Ball or flat on the ground.  Your choice.  YTWL describes the position of your arms as you can see.  Start with a few and then build up from there.  You might find these very challenging – so be a bit cautious.  Keep thumbs pointed toward the ceiling, your head in position, looking straight forward and so your best to not arch Continue reading →

Well, I have to admin that this is cheating a bit because I already do this one, but I think it’s such a good one that I’m passing it along.  Inch worm is recommended regularly for runners but is a great one for anyone.  I hope you learn to like this one as much as I do.  With this one you can be stationary or you can move across the room.  Try 2 sets of 10 reps.

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As an extension to the last exercise – this week’s challenge is “sit to stand – one legged style”.  This one takes a little more concentration and effort but once your muscles learn what to do – you’ll be challenging yourself with lower and lower platforms.

Start this one from a fairly high bench, then work towards lower benches or chairs and even a Swiss Ball.  Keep your support leg square – no wobbly knees allowed. Whoa!

One Legged sit to stand

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Sit to Stand exercise.  This week’s exercise will test your core muscles, adductors and glutes not to mention, work a particularly important functional movement.   You can do this from a chair, bench or Swiss Ball.  Place a ball (medicine ball or yoga ball) between your knees.  From a seated position, hands behind the head stand up keeping the ball securely positioned between the knees.  Sit back down without letting go of the ball.  Keep your hips well behind your heels.  Next week will demonstrate a more advanced exercise.  Do 2-3 sets of Continue reading →

I was heading to the pool for a swim the other morning and passed a woman running to work.  I know this because she had a backpack loaded to the hilt.  I mean, why would anyone just out for a run be carrying a big pack with presumably – enough gear to get through the day?  Right.  When I see people doing this, I am always tempted to warn against such practice – but I don’t.  Few people appreciate the unsolicited advice of complete strangers.

As a running coach and former ‘bike and/or run-commuter’ I Continue reading →

This week’s new exercise is the dumbbell chest press.  Keep your back fairly neutral (maintaining the natural curve of your lower back) and using either a bench or an exercise ball, press straight up over your shoulders.  If you are not challenged by this – add the dimension of doing it on one side, then the other.  You will engage all manners of extra muscle groups as you work to keep your body in position.  Try a light weight to begin with to test the waters, and then work toward 2-3 sets of 8 – 15 repetitions. Enjoy!

Well, here we are, heading into February.  My favorite winter month.  Ok, maybe I’m biased, my birthday is this month.  I think Aquarians rock in many ways.  So, for those Aquarians out there – this one’s for you.  Ok… and the rest of you can benefit too!  This week’s new exercise is: the wide stance squat.  Sit back, no really – sit back.  Try to not drop over the toes, but to sit back over the heels.   I think this is a good one to get into your groin area and Continue reading →