Tuesday, March 24, 2020

Outside!



Since my studio is currently shut down for seeing clients, I’ve been doing some hiking.  I am pleased to say that plenty of other people are, too, while keeping an appropriate distance from anyone they don’t already live with.  Dogs are happy!  People see trees!  There is fresh air!  Not the same walls and ceiling and floor as the rest of the time!

I am not an expert hiker, by any stretch of the imagination.  That said, I have some thoughts on what makes hiking more fun for me and possibly for other non-experts.  Some of this is generally good fitness advice, but one thing that isn’t is:  take lots of pictures.  I like taking pictures pretty much everywhere, but I get much nicer pictures on hikes because trees and lichens and fungi and flowers and all the rest of nature is so darn beautiful.  Also, it is a good reason to stop when I could really use a moment to breathe on the ten millionth hill.

Because I have issues with my feet, I wear hiking-appropriate shoes most of the time.  On uneven surfaces, we need grippy soles and supportive structure.  Layering clothes, preferably with pockets, work best.  Bring water.

Other than that, go on an adventure!  We don’t have to go far or fast to have a good time and get the benefits of being out and moving.

Go play!

Monday, March 23, 2020

Monday Workout: Build your own!



To help out my clients and friends who are trying to work out at home, I offer the choice workout template to plug into my usual 30-20-10 format:

Choice Workout: Choose three from each column

30
20
10
woodchoppers
squats
med ball rescues
mountain climbers
lunges
round lunges
jacks
deadlifts
lateral raise
plank jacks
bench press
skullcrushers
jump squats
fly
YTA
jump lunges
row
pushups
ball slams
kickback
burpees
overhead high knees
curls
opposite knees
reverse fly
clean and press
1 arm clean and press

Russian twist

pretty princesses

brains

femur arcs
quadruped


roll out abs

Here is how it works:  Choose three exercises from each column, making sure the third choice from the 10 column is below the break.  Plug them into the format.  For example, you could choose:

from the 30's
woodchoppers, mountain climbers, jacks
from the 20's
squats, bench press, rows
from the 10s
round lunges, lateral raises, pretty princesses

Your workout, then, would be three rounds of this:

woodchoppers
30
squats
20
round lunges
10
mountain climbers
30
bench press
20
lateral raises
10
jacks
30
rows
20
pretty princesses
10

What you choose should depend on what is appropriate for your body and what you have space/equipment to do.  Some exercises, like squats, work with body weight as well as with bar- or dumbbells.  Bench press, on the other hand, works best with weights (If you don’t have weights, do pushups!  It works similar muscle groups, gives an ab bonus, and requires no equipment!).  Modify, get creative, and get moving!