Archive for the ‘Fitness’ Category

At–Home Gym: Our Fave Fitness Products

The benefit of having a home gym is the home gym fits in your schedule. Sometimes new appointments show up, meetings go long, kids need to be taken here and there, and getting yourself to the gym seems impossible. But when you have fitness equipment at home, you can save time, money spent on memberships you don’t use, have privacy within your own home, and customize your own workout. Check out these top fitness products which are great for creating an at-home gym.

Rband2 300x289 At–Home Gym: Our Fave Fitness Products

Photo Credit: www.workoutyourdiet.com

 

1. Resistance Band ($5-$15): This is such a great and simple tool to use. A band can be used for a full body resistance training workout. From upper body to lower body to core, bands challenge the muscles to not only contract but also lengthen in the negative part of the movement (for instance the eccentric (down) movement of a bicep curl). Each color band represents a different resistance. Starting with the least to heaviest resistance the colors go: yellow, green, red, blue, purple, and black. This is also a wonderful tool to use while traveling as well. Weighs almost nothing and can be folded up to fit in any small space of your suitcase.

 

 

 

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Photo Credit: www.racerxvt.com

2. TRX-Suspension Trainer ($125-$185): Similar to a resistance band, however allows for more range of motion and a better use of supported body weight. A TRX strap can be used for a full body weight training workout. The TRX leverages gravity and your bodyweight, providing greater performance and functionality over using large exercise machines (which costs hundreds and hundreds of dollars). You’re in control of how much you want to challenge yourself because you can simply adjust your body position to add or decrease resistance. Also the TRX is great for travelling because of its foldable and light qualities.

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Photo Credit: www.everythingyoga.com

 

3. Mat ($10-$25): A mat is a very simple product that can be used for many exercises. A mat provides support for your knees, hands, and back when doing floor exercises and also assists you doing Pilates and Yoga at home as well. Consider the thickness of your mat; a mat that’s too thick can make you unstable, but one too thin can leave you sore post-workout.

 

 

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Photo Credit: www.exrx.net

 

4. Fitball ($8-$10) and Dumbbells (Varies based on weight): A fitball is a favorite because the ball can be used to facilitate resistance training by acting as a bench or chair. Seated on the ball you can use dumbbells on your arms or lying down on the ball you use it to execute a bench press or chest fly with dumbbells.  Additionally, the ball is perfect for abdominal and lower back strengthening exercises. Fitballs have different sizes (55, 65, 75mm), therefore the taller you are the bigger the ball you will want to get. The traditional size is a 65mm for anyone between 5’4” and 6’.

BDisc At–Home Gym: Our Fave Fitness Products

Photo Credit: www.drugstore.com

 

5. Balance Disc ($12-$18): An awesome tool to not only practice balance on, but also a wonderful way to strengthen your ankle muscles and balance. Balancing one 
foot on each or both feet on the same disc, this creates air displacement and an unstable platform for your feet. The unstable platform strengthens the ankles and improves balance and flexibility. Incorporate this into your weight training, by standing on top and adding bicep curls, shoulder presses, or tricep kickbacks—getting an upper body and balance workout in one!

FRoll4 18 300x300 At–Home Gym: Our Fave Fitness Products

Photo Credit: www.academy.com

 

6. Foam Roller ($15-$50): Exercise can leave our body feeling sore and tight. Having a foam roller at home can help reduce soreness and release some muscle tension. Foam rolling is a form of self-myofascial release which is used to inhibit overactive muscles. Using the foam roller is a form of stretching that improves soft tissue extensibility by relaxing the muscle and allowing activation of the antagonist muscle. Foam rolling can sometimes be uncomfortable, but releasing this tension 1-2X/week will make the rolling more and more comfortable and improve full range of motion for the whole body.

 

YStrap4 18 300x187 At–Home Gym: Our Fave Fitness Products

Photo Credit: www.yogaaccessories.com

7. Yoga Strap ($10-$15): Using a yoga strap is a great way to help assist and progress stretching. Using a strap delivers the benefits of assisted stretching with a partner. Having multiple loops permit deep, gradual stretching of major muscle groups with greater safety, control and effectiveness than is possible unaided. The strap is a simple tool that also can be brought with while travelling. Stretching our muscles help to improve range of motion and improve the body’s elasticity. We want to not only be strong, but functional and mobile as well and using a strap like this can assist in making stretching less forced and improve flexibility.

 

Fitness Friday: Have an “Eggceptionally” Active Easter!

With Easter just around the corner, you may be foreseeing plenty of sugar in your near future as a consequence of treat-filled baskets and Easter Egg hunts. While holidays are an understandable time to be a little indulgent, use being “hopped up on sugar” to your advantage this year! Channel your inner energizer bunny and try this Tabata workout designed to make you move as quick as a rabbit!

Tabata is a style of high-intensity interval training in which 20 seconds of activity are followed by 10 seconds of rest. This method is repeated for a total of eight rounds, or four minutes, for each exercise. Since you will be performing four exercises, this workout is 16 minutes long. Grab a stopwatch and remember to stretch afterward!

Exercise 1:  Mountain Climbers

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Starting Position

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Right Leg to Chest

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Left Leg to Chest

 

 

 

 

 

 

 

 

 

Exercise 2:  High Knees with Fast Arms

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Exercise 3:  Lateral Hops

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Lateral Hops – Jump side to side

 

 

 

 

 

 

 

 

 

Exercise 4:  Grapevine

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Fitness Friday: Muscle Mobility

0404 Fitness Friday: Muscle Mobility

“All human beings should be able to perform basic human maintenance on themselves.” – Kelly Starrett

Steadily flexibility training has changed over time. We’ve gone from ballistic type stretching (the bouncing type which isn’t safe) to static stretching where you hold a stretch for 30-60 seconds hoping to restore range of motion to the area. What you may or may not have heard about is this new idea of self-massage using balls or rollers. This is formally known as Self-Myofascial release and may also sometimes be referred to as the poor man’s massage.

What’s the deal with SMR? Think of your body as an interconnected chain between your muscles. Between those muscles lies this connective tissue called fascia. When fascia gets tight it restricts movement. When movement is restricted pain may occur, which can the lead to injury. It’s that one chink in the chain that can throw everything off. Check out the Injury Cycle by TP Therapy. Does this seem like something you’ve gone through? Not too much is out on the CDC as to studies behind this stuff, but many physical therapists continually implement these techniques with their clients.

One of the biggest names out there is a CrossFit Coach by the name of Kelly Starrett.  He’s written a solid book called The Supple Leopard. Coach Kelly Starrett received his Doctor of Physical Therapy in 2007 from Samuel Merritt College in Oakland, California. Before starting his own physical therapy practice he practiced performance-based physical therapy at the world-renowned Stone Clinic. Kelly has with the help of others gotten these techniques much more mainstream through his blog www.mobilitywod.com. If you’re ready for a little knowledge check it out!

We’ve recognized the benefits of these SMR techniques so about 3months ago we added a new fitness class called “Muscle Mobility.” Within this class, we teach the most common techniques using lacrosse balls so with a $2 investment our guests can unglue their muscles at home.  Remember that SMR should only be performed on soft tissue never bone or spine. Muscles feeling like beef jerky today? Get on that SMR.

 

Fitness Friday: Outdoor cardio/strength circuit

Spring is here, that mean we can take our workouts outside and enjoy the nice weather.  This outdoor circuit combines cardio and strength  all you need is a stop watch and a bench, you can use a local park, school or even your neighborhood. Have fun!!

Warm up : walk – 5 minutes

Cardio: Fast pace walk or jog: 1 minute Recovery pace walk : 1 minute Fast pace walk or jog: 1 minute Recovery pace Walk: 1minute Fast pace walk or jog : 1 minute Recovery pace Walk or jog : 1 minute

Strength:  20 push ups 0328 1 254x300 Fitness Friday: Outdoor cardio/strength circuit Cardio: Fast pace walk or jog: 1 minute Recovery pace walk : 1 minute Fast pace walk or jog: 1 minute Recovery pace Walk: 1minute Fast pace walk or jog : 1 minute Recovery pace Walk or jog : 1 minute

Strength:  20 squats 0328 2 251x300 Fitness Friday: Outdoor cardio/strength circuit Cardio: Fast pace walk or jog: 1 minute Recovery pace walk : 1 minute Fast pace walk or jog: 1 minute Recovery pace Walk: 1minute Fast pace walk or jog : 1 minute Recovery pace Walk or jog : 1 minute

Strength:  20 Dips 0328 3 246x300 Fitness Friday: Outdoor cardio/strength circuit Cool Down : walk – 5 minutes

 

Fitness Friday: Squat and Lunge Alternatives

If you have knee pain or knee issues, check out these squat and lunge alternatives. These exercises will help strengthen your hamstrings and quadriceps without putting pressure on your knees.

 

Fitness Friday: JUMP into SPRING!

Plyometric, or plyo for short, stands for “jump training.”  Plyometric exercises are characterized by an eccentric (shortening) movement followed immediately by a concentric (lengthening) movement.  A plyometric workout is a great way to increase your heart rate with a fast, high intensity full body workout.

Try out this plyometric workout of five exercises and jump into spring!

Complete 20 repetitions of each exercise with a 30 second rest period before moving onto the next exercise!

Repeat this circuit 2 times.

Squat jump

Plank Jack

Switch lunges

Burpee

Lateral hops

 

Fitness Friday: March Madness

I love basketball season so for this fitness Friday I have a workout with 4 exercises that you can do anywhere and all you need is a basketball. *For an extra challenge use a weighted medicine ball.

Perform each exercises for 1 minute.  Repeat the routine 5 times.

Have fun!!

Squat Jump: holding a basketball – Squat down until your tights are parallel to the floor.  Keep your hips back, back straight and your head facing forward.  Immediately jump upwards lifting the ball overhead.

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Front Lunge Pass Under

Hold the ball and your chest and stand with your feet together. Take a wide step forward with your left foot and lower into a lunge. As you lower, pass the ball from your right hand to your left under your left thigh. Press through your heel to quickly return to standing, grabbing the ball with both hands.

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Pushups

Place one hand on the ball, and one on the floor, arms wide.

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Balance and press:

Sitting on the floor with your back straight and chest up. Hold your legs up with the ball close to your chest.  Press the ball straight up and bring it back to chest level.

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Coaching Corner: Fitness Excuses and How to Rise Above and Beat them!

0306 Coaching Corner: Fitness Excuses and How to Rise Above and Beat them!

1.      I don’t have time

This is by far the most common excuse. Don’t get me wrong, schedules do get busy and life gets in the way sometimes, but if something is important and a priority you will make time for it. I don’t have time is the grown-up version of the dog ate my homework. Try making it an appointment in your planner the same way you make meetings or other commitments. There are 1440 minutes in a day, use 30-60 for exercise (2-4% of day). Still no time?  How much television do you watch? During your shows, use resistance bands, hand weights, or body weight for strength training, or for cardio do jacks, jog, or high knees in place. Recording your shows and watching them later while skipping the ads will also make time to exercise. If you don’t have a long stretch of time, you could break up your workout into shorter sessions. Some activity is better than none!!

2.      I’m too tired

This is also a very popular excuse. But can you believe that working out actually gives you more energy!! Sitting for hours on end without moving around isn’t good for you, regardless of your size. Your body during exercise makes feel-good hormones called endorphins, and gets circulation going. Circulation moves blood therefore oxygen throughout our body. Oxygen brings life therefore exercising provides energy to our bodies. It may help to work out in the morning before your day gets away from you or if you’re not a morning person, find out when you feel best (middle or at the end of the day) and get energized!

3.      Exercise is Boring

The best way to avoid boredom when it comes to exercise is find an activity you love. Try inline skating, dancing, gardening, or join a sports league. It doesn’t have to be tedious or unpleasant; there is an exercise for everyone!  Every once in a while, try something totally new. Cross training helps to keep variety in your exercise by combining different types of activities. Cross training for instance taking a cardio-boxing class, doing hills/sprints on a treadmill, swimming, biking, or taking Zumba provides a variety of activities rather than doing the same exercises all the time which makes exercise very boring. Varying your exercise routines engages different muscle groups and constantly challenges your muscles in a variety of ways, creating a balanced fitness program.

4.      I’ve tried before

Start gradually, going from not working out to working the recommended 5+ days a week can be very overwhelming. Start implementing a workout program gradually. Do one day at a time and when your first day has become a habit (takes 21 days to make a habit) then add another day.  Set goals that are SMART (Specific, Measurable, Attainable, Realistic, and Timely). Make smalls goals with short time frames (1 month, 3 months) which lead to larger goals. These are pit stops where you catch your breath, make new/modify goals, and get back to your path.

Another thing that helps is keeping a log and also posting it somewhere. Maybe that’s at home for your spouse, children, friends to see, maybe it’s on Facebook. Create a “wall of encouragement” for yourself where friends and family can see what you’re doing, ask how it’s going, and support and encourage you along the way. This helps out tremendously when you begin to fall off track by having others who are aware of your progress and goals there to assist you back on track.

Maybe try to get some friends to go with you, or join a group fitness class at the gym. You are 50% more likely to adhere to an exercise program is you have someone doing it with you! You may be more likely to show up for your workout if you know someone is expecting you to be there.

5.      I don’t like to move/hurt

First, figure out why.

Is it that you don’t like getting sweaty? There are lots of other options: work out indoors where it’s air conditioned, swim so you won’t notice any perspiration, try a low-sweat activity, like gentle yoga. Remember though sweating is healthy. Sweating is cleansing for the body. When you sweat, you breathe faster, your heart works more, your circulation improves and your metabolism accelerates, all in an effort to resume your normal body temperature. Because your circulation is increased during sweating, many of the toxins and impurities are able to exit your body by way of your open skin pores.

Is it hard on your joints? Head for the pool, exercising in water is easier on your joints. The stronger your muscles get, the more they can support your joints and the less pain you will feel. In fact, strengthening, stretching, and aerobic exercises can build up muscles and remove strain from the joints. Exercise also helps keep off the excess weight that can exacerbate painful symptoms. Every pound you take off takes 4-6 lbs off your joints. For example, regular physical activity is an essential way to treat and prevent common lower back pain. By moving often, our joints and discs for instance in our spine stay lubricated with the oxygen rich blood being brought to them through movement.

If you’re self-conscious about your weight, you could start by walking with friends, working out in the privacy of your home, exercising with a trainer, or taking a yoga/spin class which works out in a dim lit environment. So you don’t look like a supermodel working out? Guess what….. most people don’t! Remember those working out are there for a similar purpose. Wear something your feel comfortable in and consider yourself part of the community working together for a healthier lifestyle.

 

Fitness Friday: Yoga Flow

Check out this Fitness Friday- Yoga Style with Karen sharing and Danielle demonstrating a Yoga Flow series.

 

Friday Fitness: Grab Your Bike & Go!

We at H3  truly enjoy the sport of biking – especially time of year.  With more than 80 miles of trails and 12 miles of flat beaches, Hilton Head Island is the perfect place to enjoy the outdoors—and go for a bike ride.

As the spring weather is finally upon us, we challenge you to pull your bike out of the garage (if you haven’t already), lace up your sneakers and go for a bike ride! If biking is already a part of your fitness routine, spice it up by trying one of these ideas:

  • Create your own SPIN session by using one of our H3Daily interval workouts on your bike
  • Grab some friends and go on a nature bike tour—it’s a great opportunity to learn even more about where you live
  • If possible, bike to work—it’s not only a great built-in workout at the beginning and end of your day, but it’s good for the environment

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