Hi! And Happy Monday morning!
How often do you hear someone say that they love lunges? I’m not kidding. I really do. I’ve been doing them since I was around 22 (40 years) and they have changed my body. That and squats have helped me be able to do everything I want to do like run, ski, hike, surf. The combo have kept me strong and lean. Of course I am also super consistent with my workouts and I eat mostly plant based.
Lunges, done right with a slight forward lean, weight in the front hip, core braced, and touching my knee to the ground, are an exercise that I have to stay consistent with, or else.. I will get super sore if I skip even one week. So I stay committed, and if I don’t feel like doing them, I flash forward to how I will feel when I’m done. Stronger! I usually use a 20lb med ball and love adding a twist. Today I grabbed a 12lb dumbbell. Good enough, and I asymmetrically weighted my body with one dumbbell. My core has to do its job to stabilize these stepping lunges. Fun!
Have a great week!
My very fit 56 year old client Jon never misses a session. He trains with me twice a week and runs in between, plays golf with his college aged son, and works from home now.
He is really good about moving during the day and has a standing desk for his computer. Perfect! He’s been with me for, oh, about 3 years, maybe more. I tailor his workouts to compliment and strengthen his running, thinking about his foot plant and balance which is especially important for him. Core training is also very important..for everyone and for Jon.
Speaking of, with this side bridge, he has to start in a plank, pick up the disc, and rotate to the side and hold for 10 seconds, all the while with total lumbo pelvic stability which enhances spinal stability and control. It is, done right, a very valuable exercise and should always be performed slowly and mindfully. He can do two sets of 6 holding 10 seconds each side. I will progress him slowly with form always in the forefront of my mind. I also take into consideration mentality, stress levels, rest amounts, as well as prior workouts and any injuries as I train each client every session. We work together. It is always a fun, shared experience. I love what I do!
Here’s to keeping as healthy and fit as possible. It is worth it! We have only one life, one shot. Let’s do this in 2021!
I learned this move from a very respected colleague of mine Vernon Griffith recently and I have added variations that I love. I just taught this to my client this morning, but the thing is I wanted more. So I am home doing just that. It is so fun! And it’s chilly out so as always, I gotta keep moving.
I don’t know about you but when I wake up in the morning, I come back to the reality of the world, and have to snap out of any sad or depressing thoughts. So I plan my workout, do a couple of stretches in bed, and get psyched for the day! I think, ‘I’m alive!’ especially after losing a few people in my life very recently (not COVID related). I think ‘I am so lucky!’ and I look forward to seeing my clients everyday who are staying consistent and keeping them going.
I hope you are moving daily and staying truly healthy and fit. I am afraid that a lot of people, at least in the US, are not taking the idea of ‘health’ literally enough and doing something about improving their it on a daily basis. I don’t understand that as I read that the obesity problem is STILL increasing in the US. Wow.
So PLEASE exercise, everyday. You don’t have choice anymore. And you, too, will also get hooked!
I love snuggling my Tamu kitty and being outside in my garden. Ahh… everyday I need these things especially now. So I wanted to share this good feeling with you.
Find your happy place, everyday, and relax your mind. That’s taking good care of yourself so that you can be the best friend, wife, husband, girlfriend, boyfriend, aunt, uncle, niece, nephew, neighbor,… you can be. It is so important right now. I know that I am so lucky to have everyone and everything I have, most importantly, my good health.
A must read!
With this lockdown, we all need to start and/or keep moving, daily, inside, outside, on our patios, or decks, anything that works for you. Turn on some music to inspire you, put your tennies on, and just GO! Do it, daily, for 20 minutes. (It may even turn into 30 or 40!) Write it down, check it off, and share it with your friends and family so as to inspire them. Then pat yourself on the back! Do this everyday. Help the people you love. Wouldn’t that feel better than wallowing in this (temporary we need to remember..) shutdown? And wouldn’t that feel better than feeling BLAH, every, darn, day??
Let’s turn over a new leaf and help INSPIRE each other for the better!!
I’m so happy to have these two returning to train with me. It’s going on 8 months for them without a solid exercise routine, and that’s long enough. I’m sure that’s true for many people but it will feel so much better to get moving again. I’ll also have them do a detailed food log for 3-5 days and take a look at how we can clean things up and cut corners a bit.
Sometimes all it takes is a little more of a plant based eating style and more healthy snacks. And I always look at triggers, habits, and a clients’ overall mentality. I’ll advise regular exercise at least 5 days/week so what they are exercising more often than not. The amount of time, weights, CV etc will depend on the client, injury history, etc.
It is a blast training these two together! I hope they inspire you to not wait any longer, figure out a solid schedule, get out the door, and move. We have to keep ourselves healthy now more than ever, and the instant benefits of exercising muscles are incredible.. the important chemicals that are emitted into our bloodstream are so valuable in addition to the immediate stress relief and improved outlook on life. Don’t think so much, just go!
Enjoy, and know that I didn’t give up on anyone and didn’t quit the personal training profession like a lot of trainers I have heard did. I am in it for the long run! It is what I love.
Hi! Jon’s very focused here with a 10lb dumbbell in a sidebridge. This works ‘core’ muscles which he needs to strengthen in various planes to compliment his golf and running with his athletic son. He’s got great control. He will hold for 20-30 seconds, 2 sets each side. I love that he never misses a session. Consistency is key!