Happy Father's Day Fit! June 17, 2018 11:44
Being a Father is not for the weak! It is a lot of hard work and stress; that leaves little time for yourself (I know many of the Mom's are rolling their eyes....but it is true).
So here is a workout you can do anywhere that will keep you strong and give you a little You Time (and because it is less than 15 minutes is Mom approved).
As always adjust/modify this workout to meet your specific needs and always consult with your physician before beginning any exercise routine.
Aerobic Warm Up:
Turn on/up your favorite music and keep moving for the entire song - jogging in place, jumping jacks, marching, dancing... Anything that keeps your whole body moving and gets your heart pumping.
Upper Body: 1-2 sets of 10-12 reps/as tolerated
Push Ups: (Chest/Shoulder/Arms) If your can go for the basic push up. But, if it has been awhile since you have done U.S.M.C. quality push ups try Kneeling Push Ups or Standing Wall Push Ups. Remember, this is You Time; so beat yourself up do what you can and gradually improve.
Horizontal Rows: (Upper Back) Using exercise bands start with your arms fully extended and pull back pinching your shoulder blades towards your spine. Don't miss out on the best part of the exercise by letting the bands snap back as you straighten your arms. Count to 5 as you slowly straighten your arms out.
Arm Curls: (Biceps) Using exercise bands or anything weight (but not the kids) keep your arms close to the body with palms facing up bring your palms towards the front of your shoulder and lower your arms down slowly for the best results.
Lower Body: 1-2 sets of 10-12 reps/as tolerated
Squats: (Gluetes/Hamstrings/Quads) Start standing with your feet at least hip width apart. Lower your butt down towards keeping your knees behind your toes and your heels on the floor. You lowest you need to go is to standard chair height. If you can't complete the exercise under control from standing to sitting - decrease the range and gradually work up tot he full exercise.
Bonus Exercise/s: 2-3 reps for 10 - 20 seconds.
Stretching: (Everything) Flexibility is an important component of fitness; especially as we age. You may not ever earn a spot on the gymnastic team but when getting something out of the refrigerator becomes an athletic event - it is time for some stretching!
Happy Father's Day!
John O'Donnell, LAT, ATC, CSCS, NSCA-CPT
Memorial Day: Gone But Not Forgotten! May 28, 2018 09:07
Memorial Day is a holiday that for many of us means a long weekend, time to open the pool or hit the shore. But, for the families and friends that have lost a loved one while serving our country - the holiday has a much more important meaning.
Memorial Day is the day, that as a nation we remember & honor those men and women who have died while serving in the U.S. military.
Consider dedicating your workout today (or follow the workout below) in memory of our fallen hero's. Below are the names of two local servicemen that died recently while in service to our country:
Memorial Day 21
Mother's Day Strong May 13, 2018 14:44
Being a mom is not an easy job; it takes a lot of love, understanding, patience and strength. Also, because mom's give and give and give; too often they forget about themselves. So, this Mother's Day lets give something back to Mom - Strength. Is there a mom out there that hasn't uttered these words "Give Me Strength"?
Both of these exercises are a great way to improve/maintain strength, functional movement and bone density. As always check with your physician before starting any exercise program.
Upper Body: Wall Push Ups
- Stand arm's length away from the wall with your hands on the wall and your feet hip width apart.
- Lean in towards the wall keeping your arms close to the body. Then push against the wall bringing yourself back up to standing.
- Adjust the difficulty by standing closer to the wall to reduce difficulty or further away from the wall for more of a challenge.
- Take it to the next level by pushing off the wall as you extend your arms bringing your hands towards your chest. Then extending your arms/hands to contact the wall and gently lowering your chest towards the wall.
Lower Body: Chair Squats
- Stand with your feet slightly wider than hip width apart with a chair behind you. If possible have a chair in front of you to hold on to.
- From a standing position lower yourself to the chair behind you using yours arms/hands as little as possible.
- If you have trouble lowering yourself in controlled manner all the way to the chair behind you; try adding a cushion or pillow to raise the seat height. The goal is to perform this exercise under control and not perform a "Geronimo Squat" where you drop down to the seat.
- Test your squat technique - from a standing position with your fingers on a chair back placed in front of you and your palms facing each other. Then step forward so that your body is in contact with the bottom part of your palm. Now, keeping your fingers on the chair back in front of you sit down in the chair behind you. If you notice that you push the chair in front of you forward while doing this exercise - you need to work on your squat technique. You are probably need to focus on incorporating more hip flexion in this movement.
Happy Mother's Day,
John O'Donnell, LAT, ATC, CSCS