Rediscovering Me

This past month has been eye-opening.  As many of you know, I’ve had the “frequent pregnancy syndrome” for the past 4 years, and man, has it been life-changing.  Don’t get me wrong, I LOVE being a mom and wouldn’t change it for anything in the world, but let’s just say my “me time” took a major hit. 

I used to be a die-hard 5am, 5 days a week, hit the gym kind of girl.  I meal planned and ate home-cooked meals at least 90% of the time.  Four years and 3 kids later, if I’m up at 5am it’s because I’m tending to someone’s needs other than my own, and it seems like just getting through the grocery store once a week to stock up on fruits, vegetables, and frozen chicken breasts is a success. 



Until about 4 weeks ago.  You see, my husband encouraged me to sign up for a gym membership (or rather he said “You’re doing it – and that’s it.”)  I haven’t had one in about 4 years, simply because with our conflicting schedules, it was difficult to see when I could go and still have someone home with the little ones. … But that wasn’t all of it.  Remembering the shape I was in before being pregnant, and all I was physically capable of, it seemed daunting to get it back.  Honestly, it seemed unrealistic, overwhelming even, to get it back.  Four weeks ago something changed, and I think its worth sharing… maybe you will find it helpful too.

1. I got permission.  Usually, I would tell anyone else that is a bad word, but it’s honestly what I felt.  Whatever form you may call it – it was support from my husband.  Hearing that it is OK for me to go exercise in the morning and that he would handle the kids and dropping them to daycare and school was crucial for me.  As a mother, my intuition was to take care of everyone else.  “I can’t leave to workout – I have to get them dressed, make sure they have breakfast….” I would say to myself.  It’s hard, as a woman, to make a personal commitment that affects her family.  For me, this support was critical. 


2. I let go of the past.  I want to be clear, I’m not forgetting it; I’m just not letting my previous physical fitness depress me to the point of not doing anything about my present fitness.  It’s a work in progress.  The person I see in the mirror today is not who I was before, and some days I choose not to even look in the mirror, but it’s not stopping me from my workout. 


3. I found a part of me that was lost.  For me, going to the gym has always been a symbol of accountability, routine, and stability.  I’ve struggled to re-create that piece with an at-home program, and I’m not even sure it’s possible for me.  I used to think that if I couldn’t go 5 days a week, it wouldn’t be worth it.  Now, I can see that even 2-3 days per week has allowed me to create a more consistent routine, and has even improved my consistency with my workout days away from the gym. 


4. I’m [trying to be] patient.  Although sometimes it’s hard, I’m being patient with my progress.  Over the past 4 weeks I’ve actually developed a better fitness base than I expected. 


5. I made a commitment.  Not only have I now paid money for a year-long membership, I also signed up to run a ½Marathon in March.  It probably won’t be a PR… but I think I just might feel more satisfied with the accomplishment this time around than the dozen other ½ marathons I’ve already completed.

If you’re struggling because you know you want to make a change, but you’re having trouble getting started, just take that leap of faith.  You’ll be surprised what you learn about yourself…. I know I was.

Fitness Friday: Happy Holiday Workout

Hey there H3 Enthusiasts! It’s been awhile since we blasted a workout your way so I couldn’t think of a better time of year to get creative. Two years ago, I highlighted the 12 Days of Fitness Fun in full length workout, but today we’ve got a new twist to provide a little more holiday joy. Watch the video below and get back to us with comments as you complete it. Remember that safety is number one on any movements and smiling comes second!

Without a doubt, the true prescription for the Holiday Season is soaking in time with family, but don’t neglect your workouts just because the relatives are in town. Remember that the ultimate benefit of following an exercise plan is to impact your mood and how you feel—the non-scale victories. From the Hilton Head Health family to you all, have a great holiday season and look out for more Fitness Friday’s to come in 2013!

Complete 5 repetitions per exercise with solid form. Repeat 3x and call it a day.

H – Hollow Rock
O – Over Head Press
L – Lunges (both legs)
I – Isometric Plank Hold (15 sec)
D – Dips
A – All Out Jumping Jacks
Y – Yoga warrior I (15 sec)
S – Squats

Friday Fitness: Lower Body Exercises

The importance of strength training cannot be emphasized enough.  Today’s workout definitely focuses on the lower-body but can be incorporated into a full-body routine.  Strengthening your quadriceps, hamstrings, glutes, hip flexors and other muscles in your legs may not only improve your aerobic endurance and/or speed, but it will protect you from unwanted injuries (think ACL, MCL, etc.).

1.  Overhead Walking Lunges:   Choose a weighted plate (5-25 lbs).  Push-press the plate directly over your head.  Being able to walk with alternating forward lunges, push your weight through your heels as you drive yourself back up.  Make sure your knees are not going past your toes.  Complete 16 steps total.  Modification:  Overhead Stationary Reverse Lunges (step backwards). 


2. Single Leg RDLs w/ Plate:  Using the same plate as before, bring the weight directly in front of you while kicking-back one knee to a 90 degree angle.  Keeping your shoulders back, slowly bring the weight toward the ground while thinking of “kicking a door” behind you with the bent leg.  Use your hamstrings and glutes to stand upright.  Complete 8 repetitions on each leg. Modification:  Complete a regular deadlift by maintaining a “table top” back when bringing the plate toward the ground (both feet on the ground).


3. Lateral Lunges w/ Plate:  Hold the plate in front of you as you take a large step/lunge to one side while keeping one leg extended.  Keep the shoulders back.  Complete 8 repetitions on each side.  Modification:  Use only body weight. 


4. Mountain Climbers w/ Paper Sliders:  Get yourself in a plank position with a foot on each piece of paper.  Bring your knees to your chest while keeping your hands underneath your shoulders.  Complete 30 seconds of mountain climbers. 

Try going through these exercises at least 2 times throughout your training session.  Keep in mind to practice efficiency, effectiveness and safety—without those three concepts your strength training may actually be a hindrance to your goals.  HAPPY FRIDAY!!

Friday Fitness: Fitness from A-Z

Do you ever feel stuck in your 8-15 reps, 2-3 set routine? If so here is a new workout for you that is inspired by one of my favorite quotes! Remember variety is what keeps us interested, mix it up and get creative! Are there any other alphabet inspired exercises that you can think of? If so post it!



P.S. Some of these exercises can be great to do with your kids!

Friday Fitness: Super Bowl Fit

The big day is approaching and the parties have begun!  Since I wasn’t invited to bask in the pregame revelry with 50 cent, Lil Jon, Pitbull or the Bunnies I figure the next best thing would be to honor the arrival of 2012’s biggest sports event with a workout.   So, slowly back away from the 12 oz curls, uproot yourself from the La-Z-Boy and join me in paying a sweaty homage to the impending Super Weekend.

 

Friday Fitness: Double Up

We know the benefits of strength training but who wants to spend all day in the gym?! A great way to be efficient with your time—and challenge your strength routine—is to double up and combine exercises. By performing exercises that work multiple muscle groups at once we are cutting down on the number of exercises in our routine, but are also challenging ourselves with a more intense movement. Try out a few of these exercises below and make the most of your time in the gym!

Side Lung with Bicep Curl

• Begin standing with feet shoulder width apart, weight in your right hand. Lung to the side with your left leg, then curl your right arm up toward your right shoulder. Lower your arm back down and come back to standing position. Perform 10-20 repetitions on this side and then switch weight to left hand for 2 sets.

Russian Twist with Shoulder Press

• Sit on ground with back straight holding weight or medicine ball in from of body. Twist upper body down toward one side. Twist back up to starting position and press the weight straight up above head. Lower weight down then twist to the opposite side. This is one rep, perform 12 reps, 2 sets.

Plank with Row

• Begin with weights on the ground right under the shoulders. Feet extended out into a plank position, body is in a straight line. Row right arm holding the weight back, bringing your elbow up and then lower back into the plank position. Perform the same movement with the left arm. This is one rep, do 10 reps for 2 sets.

Deadlift to High Pull

• Begin with feet shoulder width apart weights in front of legs. With a flat back lower arms down until weights are to the mid shin. Rise back up to starting position. With arms in the same position pull the weights up to the chest, bringing elbows out. Lower back down to starting position, this is one rep. Perform 12 reps, 2 sets.

Incline Press with Reverse Crunch

• Lie on back with weights at the chest and feet extended up into the air. Keeping the hips down, rise up into a crunch and press the weights up. Lower back down the starting position. Then using the core, lift the hips up off the ground for a reverse crunch. Lower back down, this is one rep. Perform 12 reps, 2 sets.

Follow Hilton Head Health on Pinterest to view pictures of each exercise!

 

 

Functional Fitness

What exactly is functional fitness?

You hear me talking about functional fitness all the time. My personal fitness philosophy is centered on body weight functional fitness exercises, thus my keen appreciation of my countless plank variations. Nevertheless, “functional fitness” as fitness guru’s coined it describes exercises that help to train your muscles in working together. Thus, there is no “I” in “Team”. Fundamentally functional fitness exercises help prepare our bodies for everyday common movements; movements in which you may engage in at work, at home and or during your leisure time.
Training with functional fitness exercises can be without a doubt very challenging. However, it will help to enhance your current fitness level as well as simplify everyday activities- consequently improving your quality of life!
Functional exercises can be easily done at home and or at the gym. With equipment, and or without equipment. Some gyms offer specific functional fitness classes. Other highly recommended functional outlets are boot camps and yoga classes. Most enthusiastic resistance junkies adhere to functional fitness by incorporating combo exercises into their workout regimens. For those of you who are not sure what a combo exercise is, basically it is an exercise that simultaneously utilizes both upper and lower body muscles. Combo/ functional exercises are a.k.a. multitaskers. Chiefly- “multijoint, multimuscle” exercises.
Some examples of functional fitness/combo exercises are as follows:
• Step-ups with weights
• Multidirectional lunges
• Squats with bicep curls

Step ups with weights replicate walking a flight of stairs and or getting up off the ground. Stand behind a 15-inch platform or step (higher or lower depending upon ability level) - hold weights if desired. Place the right foot on the step, transfer the weight to the heel and push into the heel to come onto the step. Slowly step back down and repeat all reps on the right leg before switching to the left.
Multidirectional lunges prepare your body for common activities, such as vacuuming and yard work. To do a lunge, you keep one leg in place and step out with the other leg — to the front, back and or side. Remember to keep good form. Front and back leg kept with the 90/90 rule- weight in front heel.
Squat with bicep curl use weights or maybe don’t use weight. This exercise mimics the action of lifting an item from the floor. To perform a squat with bicep curl, you start with your feet hip distance apart, stable core, straight spine. Holding the dumbbells (if using weight) at your side, slowly bend through the hips and knees, keeping your weight back in your heels. Bend until your knees reach a 90-degree angle (as if you were sitting in a chair). As you slowly return to the starting position (weight kept in heels), turn your palms toward the ceiling, flex your arms and curl (bicep) the dumbbells in toward your shoulders.

Therefore, your challenge is to get FUNCTIONAL:…
With the given examples above, and or any other body weight combo functional fitness exercises you embrace in your repertoire - I challenge you to perform them today! Spend at least 30 min working specifically on your functional fitness. If you are lacking creativity and are just sticking with the exercises above, for each exercise perform 3 sets of 15 reps.
Creative note: You may aspire to add in renegade rows, planks, plank climbers, plank jacks, sumo squats with upright rows, squats with overhead press, etc., etc., etc.

Friday Fitness: Interval Training Workout Routine

In preparation for “Devin’s Dash”, which is simply less then one month away, one of the best ways to spice up your training program- all the while continuing in your preparations for the race-is to cross train: i.e. interval training. Interval training adheres to the principle of adaptation. In “layman’s terms,” the principle of adaptation simply implies that the body will react to the training loads imposed by essentially increasing its ability to cope with those loads. Adaptation occurs during the recovery period, which is after the training session is completed. It is important to understand that interval training works both the aerobic and the anaerobic systems. As both systems are being labored physiological changes occur. These changes include an increase in cardiovascular efficiency (the ability to deliver oxygen to the working muscles) as well as an increased tolerance to the build-up of lactic acid.

During the high intensity effort bursts, the anaerobic system uses the energy stored in the muscles, a.k.a. glycogen. Note: Glycogen is used for the short bursts of activity. The anaerobic metabolism works without oxygen and the by-product is lactic acid. During the high intensity interval, lactic acid builds and oxygen debt is experienced. This explains the burning sensation felt in the muscles during a high intensity bout. However, during the recovery or the low intensity phase (aerobic phase), the heart and lungs work together to repay this oxygen debt and break down the lactic acid.

All in all, interval training simply helps to increase variety, stamina and also adds challenge to any workout. Because of its effectiveness, when doing interval training you can cut back on training time. This, for some- dispite the information above- may be the persuading point! Let’s face it…interval training takes less time and is complemented by an increase in physiological gains… who wouldn’t want to include it into their training program?!

Therefore, this “Fitness Friday” I gladly challenge you to the 30 minute treadmill interval workout charted below:  

Time	The Workout	RPE
5 Minutes	Warm up: Start with a moderate pace to gradually warm up	3-4
3 Minutes	Baseline: Increase incline/resistance and speed to slightly higher than comfortable pace. This will be your baseline.	5
3 Minutes	Pyramid Up: Increase the incline/resistance 2% every 15 sec.	7
3 Minutes	Pyramid Down: Decrease incline/resistance 2% every 15 sec.	7
2 Minutes	Baseline	5
3 Minutes	Pyramid Up: Increase the incline/resistance 2% every 15 sec.	7
3 Minutes	Pyramid Down: Decrease incline/resistance 2% every 15 sec.	7
3 Minutes	Baseline	5
5 minutes	Cool down: Slow down to easy pace.	3-4
	Total Workout Time: 30 minutes

Friday Fitness: "Track" your Training

You don’t need the lengthy expanse of sidewalks and trails on Hilton Head Island in order to be active outside. Head to a local track for your cardio workout!  You can find access to a track either at a high school, college, or recreation center. Most are open to the public in afterschool hours (not a problem during summer vacation!) and on weekends. The track is a great environment to vary up your workout, build up speed, and get fit along with other local exercisers.

Some people are intimidated by the idea of a track workout. Where do I begin? Do I have to wear those funny spiky shoes and jump over hurdles? Nope!

Listed below are a few track workouts, bring them along and attack the track with no fear!

Start with a 5 to 15 min. warm up of light jogging or walking around the track. Remember that one lap around the inside lane is 400 meter.  4 laps = 1 mile. During warm up or if you are walking, move to the outer lanes to allow those doing speed work to have the inside lane. But remember that the outside lanes can be up to 50 meters longer, so plan accordingly!   

400 Meter Repeats

This is a popular track workout to build up speed and stamina. 400 meters is one full lap around the track. Run one lap around the track at you 5K race pace. Recover for 2 minutes with a light jog, and then repeat. Do this activity 8 to 10 times.

Ladder

Ladders are a combination of different distances when put together gradually increase and then decrease. They are great to do on the track because it is easy to measure out the distance. An example of a ladder workout would be to run a 200(a straight and curve), 400(one full lap), 800(two laps), 400, 200. Even though the distances are different, try to keep the same pace for each. Performing this ladder twice will result in 2.5 miles.  This is a great way to split up your distances.