January 2009 Tips By Nic - Stretching

December 29, 2008 Monthly Fitness Tips No Comments

 

Can you believe it’s already 2009?! The new year is here! We made it. Forget the New Year Resolutions. It’s time to make changes in your life. Period. Plan on it. Then put the plan into Action. If you don’t know how to do that, then we need to talk. So we’ll start this year slow. Small changes over a long period of time are more likely to get you the more permanent results than attempting a quick transformation. It doesn’t matter whether you’re a seasoned athlete, a yoga junkie or just starting, let’s do this together.

So the years first tip is STRETCH! Here are a couple of simple stretches to get you started.
 
First off, stretching is important no matter what kind of exercises you do. As you all know, I don’t subscribe to the ‘one size fits all’. So you are going to have to experiment, until you find the stretches that work for you
 
Here are simple after workout stretches:
1.             Sleeping Swan -
a. Sit on floor.
b. Bend a knee, bringing sole of same foot to inner thigh of other leg.
c. Extend other leg behind you, keeping hips parallel to floor.
d. Extend both arms above your head, placing head on between arms
e. Relax
Targets: Shoulders, neck, back, hips and legs.
*This is also known as the ‘runner’s stretch, and I’m sure a few others.
 
2.             Happy Baby -
a. Lie on back.
b. Bend both knees into chest and grab inside of feet at the arches with each palm
c. Bring knees out to side and lower toward armpits
d. Keep heels above knees and feet flexed.
e. Relax
Targets: Hips and hamstrings.
*What else could this be called?                      
 
3.             The Bridge -
a. Lie on back with knees bent, feet on ground
b. Lift butt off ground as far up as you can.
c. Activate abdominal and glutes.
d. Keep shoulders on ground, arms to your sides with palms face down.
Targets: Hips and legs
*This is called the bridge no matter what.
 
4.             Seated Side Bends -
a. Sit down cross legged or on the edge of a chair.
b. Place a hand on the floor to the side of you with elbow slightly bent.
c. Reach other hand overhead
            d. Keep glutes on ground and shoulders down.
Targets: Back and oblique
*Side bends are side bends.
 
Note: The after workout stretch is not suppose to be strenuous or a workout in itself. Breathe easy. Hold stretches a few seconds. Repeat one or two times. Do not bounce. Very simple. As always consult physician prior to any physical activity.

 

December 2008 Tips - At Home Workout

December 19, 2008 Monthly Fitness Tips No Comments

 

 

Sometimes it’s hard to get to the gym or to follow a scheduled exercise routine. Here’s a twenty minute workout you can do at home without any weights or exercise equipment.   

 

 

 

1.                  Side Lifts -

Lie on side with head on arm (arm extended above head) and legs extended, one on top of the other. Lift legs a few inches off the floor. Pause and lower. Repeat 5 times before proceeding to other side.

** This exercise works core and legs.

 

2.         1 knee leg squat -

With feet shoulder length apart, lower yourself into the squat position. On your way up, lift one leg off the ground, bringing knee to chest, while maintaining balance. 10 lifts on each leg.

** This exercise works legs, glutes and core.

 

3.         Side lunge lifts -

Stand with feet shoulder length apart. Lunge to side at the same time raising arms up to the side. Return leg back. Lunge to the other side, raising arms up. 10 lunges each side.

** This exercise works legs, glutes and shoulders.

 

4.         Arms -

Using full bottles of water in each hand - 18oz is approximately 2.5 lbs - bend arms to do a biceps curl. 10 times each .

Using same bottles reach overhead, bending elbows behind head to work the triceps muscle . 10 times each.

 

***      There are all kinds of abdominal exercise you can do at home. Here are just a couple:

a.         Traditional sit-ups.

b.         Crunch

c.         Leg lifts

Refer to my May 2008 Tips By Nic to review 8 incredible stomach exercise.

 

 

November 2008 Fitness Tips - Overeating and the Holidays

November 1, 2008 Monthly Fitness Tips No Comments

Last year I warned you about the upcoming holidays and to watch out for the holiday blues and overeating. Some of the tips bear repeating again this year. So here is the shortened version:

  1. Stay away from Sugar - processed sugar that is or too much of anything.
  2. Moderate alcohol consumption - NEVER drink & drive.
  3. Do not over eat!
  4. Surround yourself with supportive friends and family who will encourage you to stay on your path of health & happiness.
  5. CONTINUE to work out.

So how do you do all the above? First things first, do not beat yourself up for having that piece of pie - just don’t eat the whole pie. Eating healthy, being healthy isn’t about denying yourself. It’s about adjusting the way one thinks about the way they eat. As some of you know I live as close to a vegan lifestyle as I can. The reaction I get from people at times is comical. “Don’t you like food?” Without knowing anything about what I eat people will ask, “where do you get your protein?” “So what do you eat?”

This month’s tips are about enjoying yourself.
Enjoy yourself in the gym.
Enjoy your family, parents, partners, children, spouses, pets.
Enjoy the turkey and mash potatoes.
Enjoy the sun in the Desert or the snow in the east.
Enjoy celebrating another day of life.
Enjoy your favorite television show.

Whatever it is be kind to yourself. The holidays can bring an array of feelings - good and bad - so be good to yourself. One of the ways you can do that is to keep your body moving, on the treadmill, hiking, skiing…..but MOVE!! It will help stave off the holiday depression if you’re prone to that. If you need some help that’s what the Fit By Nic Trainers are for. So give us a call.

As always, check with your doctor or nutritionist before starting a strenuous exercise program.

 

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