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Super Bowl of “Back” Exercises

As one of my goals for 2015 is to master the pull-up, I was really pleased to see this article really break it down by muscle group. In just a few short weeks of practicing my pull-ups, I’ve already seen results in my back!

Don’t neglect your back! Work on deadlifts and pull-ups each once a week.

Super Bowl of “Back” Exercises.

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Perfect summer pina colada

I am always dreaming of the ocean, and what better way to whisk you away than a pina colada! SUPER fresh and easy. Coconut milk has medium chain fatty acids, which helps to support metabolism. Unfortunately the brand I picked up has carageenan in it, so I will need to find an alternative for next time.

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blend together:
1 cup of unsweetened coconut milk
1 cup of frozen pineapple
1 frozen or fresh banana
quarter to half cup of coconut water

enjoy!

#FitRamadan move(s) of the day

We are now into the 2nd third of Ramadan, where we dip into our fat reserves. It’s hard. We are tired, we are grumpy, but we must not forget the beauty that Ramadan brings. The month of fasting is not meant to change our schedule, but rather change our hearts, and make us better human beings. These ten days are the days of forgiveness. For those who are continuing some semblance of an exercise routine during Ramadan, bravo! It’s not easy, is it? Here is a workout I did today, before I did light cardio (2 mile walk). Safe to say, I’m a little light headed at the moment 😀

Remember! If you are lifting weights, go lighter and add a set or increase repetitions.

This is a great set of exercises that incorporate pushing and pulling motions for the upper body. These moves require balance, which will challenge your core.

Aim for 3 sets of each

Upper Body Challenge - Intensify your training by engaging your coreBalancing bicep curl – 12 reps, each arm – raise one leg and flex your knee and perform the bicep curl. Complete the reps and switch sides

Tricep Extension  – 12 reps – with a dumbbell or resistance band (see video). Or you can perform skull crushers on a bench

Bent Over Row with weight plate – 12 reps – or you can use dumbbellsUpper Body Challenge - Intensify your training by engaging your core

Leaning One-Arm Side lateral raise – 12 reps, each arm – lateral raises work the front and middle deltoids

Forearms to Hands BOSU Plank – 10 reps, each arm (see pic) – if you don’t have a BOSU handy, you can easily perform this move from forearm plank to hand plank

Smith Machine Pull-up for 60 seconds, or 10 reps (see pic) – if you don’t have a Smith Machine at home (who does?) then take a resistance band shoulder height, and shoulder width apart and extend out, hold for 20 seconds, feeling the resistance.

(Photo credits from FitnessRx.com)

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#fitRamadan move of the day

#fitRamadan move of the day: http://youtu.be/2JW-mRL8cB0

Overhead tricep extension

Step on one end of the band, and ensure there is enough tension in the band to extend your hand up straight.

Bend your elbow so it is pointing up, you can use your other hand to support it up if need be.

Begin extending your arm up and lower for one repetition.

There should be enough tension in the band that it is challenging, but not too much that you cannot complete 8 reps easily.

Be sure to breath out on your extension (raising your arm up).

Perform 3 sets of 8-12 reps.

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Running for Mothers

Hello everyone!! I have been waiting for this moment for months and months.  I am extremely excited to announce that I will be part of the pilot Running Ambassador program for Every Mother Counts (EMC)!

Screen Shot 2014-07-02 at 9.02.12 AMFor those of you who know me, you’ll know this is a perfect marriage of two of my loves: running and public health. So what does this mean for us?

  • Me: Identify a local running event, a 5k or 10k, or even a half marathon, and ensure I can create a team of runners
  • You: Register for the race, join the team, tell your friends about it, thereby raising awareness, and hopefully, raise funds
  • Me: Lead group runs, provide training plans if needed
  • You: Be awesome and support Every Mother Counts!
  • Us: Create a running revolution and make a united impact as a team!

Continue reading

Move Every Day


Let’s do this! A great way to keep yourself moving in Ramadan is to break up your routine in little chunks. A tabata is a GREAT way to do that. In its truest form, a tabata is a high-intensity interval training (HIIT) workout* that you can knock out with an impact in as little as 4 minutes. What is HIIT? A HIIT session, such as a tabata, will start with a warm up, and move into 6 to 10 cycles of work and rest periods.  Advanced athletes will maintain a moderate level of intensity during the rest / recovery periods, while beginners can slow down or literally stop. The only thing you need to keep in mind is the 2:1 work:rest ratio, and you can create a tabata for anything. For example:

Jump rope tabata

Work: 20 seconds
Rest: 10 seconds

Repeat 7 more times for a total of 8 cycles (beginners can do 4-6, advanced can do 8-10). 

I’ve created bootcamps with tabata circuits, giving bootcampers the biggest bang for their buck. You can work multiple muscle groups with varying degrees of intensity. For example, after the jump rope tabata, you can move to an assortment of bodyweight exercises such as an air squat, a burpee, a mountain climber, crunches, even sprints! You can create a great circuit without any equipment!

Here is a photo from an outdoor fitness park in San Francisco. Hopefully it will conjure up some ideas to get you started on your first Ramadan tabata! Go easy and slow if a tabata is new to you, keep in mind your fitness level and what you will be capable of while fasting.

Do something small every day

Do something small every day

 

* Be sure to check with your physician before beginning any strenuous exercise program*