We are starting to hear more people talk about issues related to the pelvic floor, and this is a really good thing. Pregnancy, childbirth, episiotomy, fibroids, chronic coughing, menopause, weight gain or inactivity all can contribute to decreased tone, strength, and flexibility of the pelvic floor. When this happens we can experience symptoms of urinary or stool incontinence or other problems related to pelvic organs such as sagging or prolapse, low back pain, painful intercourse, etc. Since the most common is urinary incontinence, most women can relate to the experience of leaking urine, whether during pregnancy, postpartum, or as they get older. And for many, exercising is where it rears it’s ugly head.
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Three Things Women Can do for Exercise Induced Incontinence
September 12, 2011 by Leave a Comment
Why We Should Walk Like a Monster
August 26, 2011 by 2 Comments
I hate the Monster Walk…er, I love the Monster Walk. I hate it because it hurts. I love it because it hurts. Most of us know (from our days of listening to our parents and then becoming them) that what is good for us usually requires a little sacrifice from us, but is always worth the effort. That’s how I feel about the Monster Walk. It’s basically a walking squat. With a band (or rubber shackles) around your ankles, you spread your legs apart to create resistance, and then take a step and squat. Then with the other leg, you take a step, and squat again. In other words, after each step you squat. [Read more…]
The Missionaries of the Poor…Everyday Heroes
August 16, 2011 by 10 Comments
Quote of the Week: The more we are afflicted in this world, the greater is our assurance in the next; the more sorrow in the present, the greater will be our joy in the future. St. Isadore of Seville
Even the very pious need exercise. While in Kingston, Jamaica last week I caught a peek at Father Richard Ho Lung, founder of the Missionaries of the Poor, playing a serious game of racquetball with Brother John, Brother Edward, and Brother Ramil (brothers of the Missionaries of the Poor ). It was about 6 pm, right after evening prayers, and after a day of serving the poor in any one of the seven centers in the heart of Kingston’s inner city ghetto. For me this glimpse of the athletic side of the MOP was important. Why? Because it speaks to who we are as human beings. Even those who have given themselves up totally to serve the poor, who gather to pray multiple times everyday, and who live as incredible examples to all they come into contact with… even they need to let off steam, to workout, to sweat a little. [Read more…]
The Eight-Count Body Builder
August 10, 2011 by Leave a Comment
I had a question while I was out of town last week asking how to do an eight-count body builder. So today I will share how it is done. For those who have done this exercise, I think most will agree it isn’t as easy as it looks. The movement itself isn’t hard, it is just putting it together with steady repetitions for about two minutes that gets your heart rate up there! This exercise is great for combining cardio and strength, which is why I included it in my post yesterday on a full-body workout. It is also why physical therapist Alan Tyson likes to use it with elite athletes! Here is how to do an eight count body builder: [Read more…]
20 Minutes to a Great Full-Body Workout
August 9, 2011 by Leave a Comment
Its really amazing how tough a 20 minute workout done at home or at the gym can be. And more importantly, how effective it can be! So many of us have a mindset of a long workout being the only kind that truly brings results. But the fact is that even 20 minutes of strength training can bring about change not only in how we look, but how we feel as well. Weight training needs to be an essential part of everybody’s fitness regime in order to boost our metabolism and improve aging (many people say fight aging, but I think that’s a misnomer). However, many of us feel we just don’t have time. The following is one example of a 20 minute whole body strength routine that can be done at home. [Read more…]
Ever Tried Two a Day?
August 3, 2011 by 2 Comments
Twice a day workouts? That’s insane, right? Well, maybe not. When we hear about people exercising twice a day (who aren’t college or professional athletes) most of us think of workout junkies…or maybe even those with addiction issues. However, I have changed my mind a bit on this issue. I think it depends mainly on the kind of workouts we are doing, and also what kind of rest we are getting. [Read more…]
Nine Reasons We Should Exercise our Core
July 26, 2011 by 1 Comment
1. A strong core helps with all our fitness demands. No matter what kind of fitness we do, a strong core improves our ability to do it!
2. Core exercises improve balance and stability. They train the muscles in our pelvis, lower back, hips and abdomen to work together. This leads to better balance and stability, whether on a run, in a fitness class, or in daily activities. In fact, most sports and other physical activities depend on stable core muscles. [Read more…]
Why I Love the Plank
July 18, 2011 by 1 Comment
The plank is an awesome exercise. Not only does it strengthen your abs, but also the core stabilizer muscles in the trunk and legs. Even your arms are engaged in this fairly simple exercise! There are numerous variations, such as lifting one leg or one arm (or both), or starting from a push up position (as pictured). The plank is an isometric exercise that helps build endurance throughout your core – including the rectus abdominus, obliques, lower back and stabilizing muscles. Since it is an effective but simple exercise, my friend Karrie Ryan, who is a personal trainer, loves to tell clients that the plank is one of her favorites for when time is limited and you need a “bang for your buck”. I don’t do crunches too much (see 9 Kid Fitness post called Ladies Beware of Crunches), and so the plank is my standard ab exercise…but it is truly so much more! No matter what you are training for, or if you are simply trying to improve your fitness, the plank should be a part of your workout reperatoire!
The Rule of 70
July 1, 2011 by 2 Comments
A lot of people ask two questions: 1. How much of weight loss comes from diet? and; 2. How much of weight loss comes from exercise? These are very good questions. While important, they ignore another component – genetics. Our DNA certainly plays a key role in the size and build of a person. In our family, I have really seen how this is manifested in our children. Even with the same parents, not all of our children are built the same. So, after considering the genetic aspect, then it comes down to diet and exercise, which are the two components we can control. While it might be easy to assume that it would be about 50/50 (diet/exercise), I think it is really more like 70/30, which is why I call this the “Rule of 70”. [Read more…]
Try This at Home…It is Simple, but Far from Easy!
June 29, 2011 by 4 Comments
We have all heard about the core, but recently I have been learning about core stabilizing muscles. These are basically the muscles that are the foundation of our movements…the ones that not only keep us balanced, but also keep us moving. Core stability means using the muscles of the trunk to support the spine and body during activity. The trunk muscles include those in the abdomen and back, around the neck and shoulder blades, and around the pelvis, hips, groin, and buttocks. Strengthening your trunk gives greater stability and power to the whole body for it’s activities. Core stabilization helps improve posture, balance, strength, and coordinated movement, and helps protect the body from injury. One of the exciting things for me to think about in terms of fitness is how connected all the parts of our bodies are, and how crucial this is to all of our movements. [Read more…]
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