New Lily

If You Want Lean Muscle Mass, It’s More About What you Eat and Less About What You Do

Most athletes want to be lean regardless of the sport in which they participate.  In fact, most of us, whether we are super athletic or weekend warriors, want lean muscle mass. So what is the most effective way to become leaner?  The secret is nutrition.  In other words, it’s what we eat…not what we do.  I have written many times about the Rule of 70. I believe weight loss/weight maintenance is 30% what we do (exercise), and 70% what we eat.  I think Alan Tyson would agree as he recently wrote about what we can do to create lean bodies with less training, and why it is a good thing. The following are the foods Tyson recommends for creating and maintaining lean muscle mass while also maintaining fitness.  By eating a combination of the following foods, not only will you likely see increased muscle mass and a leaner body, your workouts will take on a whole new level. [Read more…]

Let’s Talk About the Butt

"Seat work" at a barre class...don't let the fact that it looks easy fool you...

“Seat work” at a barre class…don’t let the fact that it looks easy fool you…

Now that I have your attention, I’ll use the term glutes (I don’t even let my kids say butt).  Glutes (of which the gluteus maximus is the largest) are a key component of the core.  Yes, they are associated with the core. Let’s just say they support the core.

According to Joe Tedesco at Architech Sports, “Glutes … are part of the core. Typically, we tend not to think of them that way because they appear to be relatively far away from the stomach. It helps to think of the core as a base of stability, rather than to associate it only with the stomach area.  The core begins at the top of the ribs and includes the whole area to about mid thigh.  Therefore, whatever helps to create stability in those areas can be thought of as part of the core.” [Read more…]

One Cool Dude with One Cool Dog…(and an Exercise Philosophy to Go with It)

Eric’s cool dog, Cadence.

When I told my son (#4, Peter) the title for this post, he looked at me and said, “Mom…you’re not really going to say that.” I realize that the word “dude” has no business in this middle-aged mom’s vocabulary, but when you read about Eric Lane I think you will understand that it is a word that fits.  I’ll put up with the rolling eyes of my teenagers and say it anyway…Eric is one cool dude and he has one amazingly cool dog. [Read more…]

Why We Should Walk Like a Monster

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 Eight-Count Body Builder

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

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…]

Try This at Home…It is Simple, but Far from Easy!

standing 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…]

My Least Favorite Exercise? Anything That Starts With the Word “Plyo”

jumpingYesterday morning I decided I needed some kind of group exercise. I wasn’t up for working out alone and I didn’t want to run two days in a row. I knew I couldn’t do too much arm work with my bad shoulder. There is a small group that meets at 6 a.m. to do P90X at a neighborhood gym, and I figured that was a good option. I got there a little late (not that surprising) and they were already into the warm-up. There are usually about five or six people who show up, but yesterday it was me and three men. By the time I grabbed a mat and started to join in on the warm-up, I heard Tony Horton say this was the “mother of all P90X workouts”, Plyometrics. Oh, great. [Read more…]

An Insane Workout!

kickboxing I did the Insanity DVD (from workout this morning with my sister, Susan, at the gym. Some of the gym members meet at 6 a.m. every morning to do a P90X or Insanity workout. I have done P90X at home, but Insanity? I just don’t think I would do this kind of thing at home. Not because of the format, but because of the kind of workout it is. Imagine a calisthenics class with a boot camp instructor yelling and motivating you in a school gym with a bunch of VERY fit people alongside him, looking way too happy…! [Read more…]

Kettlebell Craze

kettlebellThe kettlebell seems to be all the rage! I recently went to a course where the instructor showed us various moves to do with the versatile kettlebell. Apparently this unique piece of equipment (imagine a weight shaped a little like a cow bell) has been around for over 300 years! Like any weight equipment, it is important that it be used correctly to avoid injury. In fact, whenever I see someone using it, I feel the need to stand back a few feet because it always seems like the weight of the kettlebell will cause someone to hurl it as they swing it. I know that is unlikely…but you never know! [Read more…]