Friday, September 6, 2013

Exercise of the Day: Side Plank with Low-Cable Row

Hello hello! It's #fitnessfriday and in case you are wanting to add a new core move to your fitness regime to start off your weekend, why not try the side plank with a low-cable row?

This exercise is an upgrade to a standard side plank, adding more coordination, movement, and weights to challenge your core balance.

1101-side-plank-row.jpg
Image from: http://www.womenshealthmag.com/fitness/side-plank-with-row

1. Attach a handle to a low pulley on your cable machine. Pick a medium-light weight for your strength level.

2. Lay on your left side, facing the cable machine. Be sure that your right arm can be fully extended when reaching for the handle for the appropriate distance from the machine.

3. Grab the handle with your right hand and engage your core to lift your body into the side plank position, with your left forearm on the ground and your left elbow directly below your left shoulder. You want your ankles, hips and head to be in perfect alignment, and, again, your right arm fully extended in front of you towards to machine. Perfect alignment is KEY in this exercise!

4. With a full exhalation and complete engagement of your abs, pull the handle with your right arm so that handle comes even to your right rib cage. Pause for 1 to 2 seconds.

5.Slowly and with control, extend your right arm back forward to the starting position. This is equal to one repetition.

6. Do 15 repetitions with your right arm, then switch to laying on your right side and do 15 pulls with your left arm.

7. Try to do 3 sets of 15 pulls on each side.

I know your core is going to love the burn you get from this exercise, so give it a try and let me know what YOU are going to do on this #fitnessfriday!

ENJOY!

K

Wednesday, September 4, 2013

Health Tip of the Day: Drinking Coffee without all the Calories

It's official! Starbucks has brought the Pumpkin Spice Latte back into our lives and that yearning for fall weather is upon us. Having your coffee fix in the morning is a must for most of us, even if it's just to get that extra jolt from caffeine to force you out the door to your 5AM workout.....But how do you get your caffeine fix without taking in all the extra calories we sometimes forget about when we cruise through our favorite coffee shop's drive-thru?

Here's a short clip from Runner's World which talks about such issue:
http://www.runnersworld.com/nutrition-for-runners/quick-bites-make-your-coffee-healthier

Hopefully next time your early morning coffee run will make you feel less guilty about your nutrition!

ENJOY!
K

Sunday, September 1, 2013

Exercise of the Day: Lizard Pose.....Relief for Runners

I have been training like crazy lately. Between running, lifting, and going to my boxing classes, my body has taken a toll and over the past two weeks I paid the price. Though I have been foam rolling, I made the mistake of not being diligent with my stretching and became so tight in the hips and hamstrings that running was too painful and now I have to take some time off.  Grr.....so frustrating, but no one to blame but myself!

This week I have been rehabbing by doing a lot of yoga, something I used to do almost daily and have let go to the wayside. Man, do I miss it. The stretch that my poor burnt out runner's legs felt the most benefit from?
Lizard Pose, or Utthan Pristhasana. Glorious. Lizard Pose provides relief to your hips, thighs, and waist, as well as provides a release of tension from your back and neck. 


Here is a way to get into the pose:

1. Start in Downward Dog pose.

2. Lift your left heel into the air as high as you can and then sweep it forward to low lunge position.

3. Position your torso to the right of your forward left thigh and begin to lower your torso towards the floor.
Be sure to keep your right leg lifted and pressing back through the heel and keep your left leg active and pressing into your side.

4. Begin to lower your forearms to the floor to the right of your left heel. If your hips and hamstrings are tight, this may be impossible and you will have to stop and hold the position at your lowest point. Don't force anything, let your body do what it can!

5. At your lowest point, extend your spine, reaching forward through the top of your head, relieving tension in your lower back.

6. Stay in this position for about 5 to 8 breaths. Return to downward dog and then perform the pose on the opposite side.

Already feel better, don't you?

ENJOY!
K


Resurrecting the Blog By Popular Demand!

It's been a loooooooong time since I have posted, as I took time off to focus on school. I have received so many emails telling me how much people like my blog and want me to continue to post. I had no idea that so many of you read my blog and I am very flattered by the positive feedback!

I'll be trying to post more regularly now, and trying to incorporate more useful information, trying to evolve my blog as I go to make it a more enjoyable read for you all!

Thank you so much again!

K

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