Mind Exercise

Consider isometric exercise. First, place your left hand flat across your right chest and shoulder. Take your right hand and extend it to the side. Make a fist and imagine that you are pulling a beautiful new Mercedes in front of you. The car is heavy, imagine the brakes on, but pull with all your might—if you can pull that monster 5-series hard enough, it will be yours.

In reality, there is no car, no handle, and no brakes. But if you put your mind into that visualization, your pecs were rippling under your left hand and if you were in front of a mirror you saw the pump.

But you never touched a weight.

That was your mind working the muscle. And that’s the only way a muscle works to achieve the anaerobic effect that builds strength and size.

Mind Exercises

Mind Muscle Control

This is nothing new to weight lifters. The mirrors in gyms are not for the benefit of looking at beautiful bodies, the mirrors are there so lifters can better focus on the muscle they are working. The mind, not the weight, creates the catalyst for a chain reaction that is anaerobic (without oxygen) and creates ultimate strength. It only lasts a minute or so, which is why boxing rounds are so short.

My brother used these techniques to break handcuffs, pop tennis balls in his hands, bend quarters and even survive hanging. Crazy? No, there’s plenty of evidence, in first hand witnesses, video and print.

Exercise with No Results

If you’ve been working out on a regular basis with no results, then you are not truly making the mind-muscle connection. Sometimes I call this ugly face exercise: it’s the point when you are exercising where you grit your teeth, your eyes are not really focused and you may not for the moment know where you are or what you’re doing, other than giving it 110%. That is when you’ve your anaerobic range. That is when you’ve told your body to deliver more nutrients for muscle tone and strength and for bone density. Your body is devouring carbs and you’ve also sparked your metabolism to stay on the ready for the next 24 hours, thereby burning more calories.

So, want to exercise brainless or do you want to incorporate some mental muscle?

By Laura Dayton

Eye Health Tips

If there was a way to improve your eye sight, that didn’t cost thousands of dollars in expensive surgery, would you do it? I know what you’re thinking, and no, it’s not a drug. Simply put, the body’s ability to recognize the need for “growth”, by recognizing patterns in the movements themselves (muscle memory), and in the commands given for those movements (sensory memory), can be used to establish muscle growth patterns to support the new need for better sight.

The human eye, for instance, oscillates and zooms with the help of the extra-ocular muscles and ciliary muscles. These two groups of muscles work together to make adjustments so that still or moving objects can be brought into focus with relative ease. This happens automatically in most cases.

Exercises for your Eye

Recently, I was staring at a picture…well, an ultrasound photo on my friends iphone. There was my son, a little peanut, with not much more detail than a blurry image of nebula and billions of little stars. I must have been staring at this picture for over an hour, when I realized that my eyes had adjusted to the small detail of the photo, and I was now able to pick out finite detail in my son’s body, that even the ultrasound technician couldn’t see. That’s when I looked up and was astounded by what I saw. A friend who was sitting across the table from me (about three feet) was eating a slice of pizza. The interesting thing, however, was that I could see the smallest detail in his face! His pores were wide open to me! I discovered that my eyes had adjusted to focus on the smallest detail in a fuzzy photo, and once I looked up, they were still set on “zoom”. I’ve since developed some exercises that have improved my eye sight in an amazing way. Get the picture?

My next article will include an exercise program for your eyes!

By Jarreau James

Home Exercise Routines

This workout will combine quick bursts of cardio to get your heart rate up in the right target zone (to find out what this zone is for you check this article out on calculating your target heartrate and then incorporate strength moves to get you lean and toned.  The best part is you can do this routine virtually anywhere, even while catching up on your favorite TV shows!

Jog in place for 5 minutes—it’s always best to warm-up into any routine

15 push-ups—drop on the floor and pump these out without a break

15 chair dips—keeping the momentum, place your hands on a stationary chair or chair step and extend your feet in front of you; lower yourself until your arms are bent at the elbow at 90 degrees and parallel to the floor, and then raise yourself back up until your arms are straight

Jump rope for 5 minutes—if you don’t have a rope, just jump in place keeping your heart pumping

Home Exercise Alternatives

30 lunges—hands on hips and feet together, extend your right leg and drop into a deep lunge until your left knee is almost touching the floor and then push yourself back to the starting position and repeat with your left leg in front. Do 15 on each leg for a total of 30 lunges

15 bicep curls—grabbing either 5 or 10 pound weights, or you can get creative and use filled water bottles or even canned goods; as long as you feel the burn my the last few

Stair stepping for 5 minutes—finding either a step or raised surface alternate stepping your feet one at a time up onto the stair and then down; you will stay in the same place, but with one foot on the stair and the other under you as you quickly switch the positions of your feet

15 squats—squat down low and work to keep your weight balanced on your heels

Home Exercises

15 upright rows—grabbing your weights or water bottles stand with your feet shoulder width apart and arms hanging in front of your hips; pull your arms upward in front of your torso until your upper arms are at shoulder height and bent at the elbow.  Lower your arms and repeat.

Scissor step for 5 minutes—place your hands and feet on the floor and bend at the waist so that your bottom is toward the ceiling.  Alternate hopping your right foot forward and then switch positions so that your left leg jumps forward as your right goes back

30 second plank—placing yourself in the push-up position, hold yourself up concentrating on pulling your abs in and keeping your back straight

30 crunches

5 minutes sideways hops—facing forward with your feet together jump first to the right and then the left; keep yourself working and sweating!

15 side arm raises—with a weight in each hand and your arms at your side, keep your arms straight and lift them until they are shoulder height and parallel with the ground.  Lower your arms and repeat.

30 front punches—with the same weights alternate punching one arm in front of you and then the other for a total of 15 punches on each side.

5 minutes running in place—gradually work yourself into a cool-down

You’ve just done a perfect total body workout while getting your pulse moving and lungs working.  The strength moves will help build muscle and the combined cardio will help you torch calories, and the best part is you didn’t have to spend a penny!

By Caitlin Chock

'The Pistol' - One Legged Squat

Before Getting Started

The one legged squat is a lot like a regular two legged squat except that you are standing on only one leg. I’m sure that seems pretty obvious, but my point in stating that fact is to remind you that the same elements that make for good form during a regular squat must still be considered. Maintaining good posture, keeping your knee (on the squatting leg) from tracking forward in front of your toes, and achieving parallel depth are all essential components of any safe, effective squat–regardless of if you’re using one or both legs.

One Legged Squat

If you are going to be working towards single leg squats, there are a few prerequisites that you ought to have out of the way to ensure a solid foundation. You should be able to perform a proper two legged squat with resistance that is equal to your body weight (ladies this goes for you too!), or if you aren’t into going for one rep maxes, you should be comfortable squatting at least 65% of your body weight for multiple reps. Additionally, you should ensure that your form while doing these is safe by having a qualified supervisor watch you and look for any red flags. For example, if your heels come off the ground while you do your squats then you are probably not ready to try a single leg squat yet.   Also keep in mind that while one legged squats are great for building your legs, but they also require a ton of core strength.

Bottom Up and Top Down

Now that we’ve gotten that taken care of, there are a few ways to approach training your body to do a one-legger. One method is to start from the bottom up. While sitting down on a bench, lift one foot off the ground. Lean forward and use the heel of your other foot to push into the floor while squeezing your abs tight, puffing your chest out, and reaching your arms out in front. Once you get to the top, try to lower yourself slowly and repeat. You will likely lose control during the lowering phase and wind up plopping down onto the bench at the bottom. That’s fine for now. In time your control will improve to the point where you no longer need to sit on the bench.

Another One-Legged Squat

Another method to employ while practicing towards doing a one legged squat is to practice from the top down. Stand on a bench, a bit off to the side with one foot hanging off the edge. Squat down so that one leg drops below the level of the bench. Make sure you stick out your hips and butt, and lean forward a bit–otherwise your balance will be off. If you are having a hard time balancing with this, hold onto something to guide you. A resista-band that is securely in place or a cable machine balanced with a full weight stack are great options. A broom handle works well too if you are doing these at home. If you have a training partner, have them assist you by either holding your hand or standing right by you so that you can grab them if you lose your balance. This is an exercise that I will literally hold my client’s hand through the first time they try it!

Other Variations

In time you can progress to doing them on your own. Then you can try coming down off the bench. When you’re standing on the ground, you’ll reach your other leg farther out in the air and hold it as close to parallel with the ground as you can. This is commonly referred to as a pistol squat. A lot of people find holding the other leg out to be the real challenge of performing a solid pistol.

Another variation is to perform them with your secondary leg crossed over the squatting leg. This gives extra stability and is sometimes easier for beginners. However, for those of us with tight hips, this position adds a flexibility challenge that isn’t a concern with the pistol squat. Each variation will be a unique experience on your journey, and a unique challenge to you as an individual. As always, experiment with as many variations as you can. And of course, don’t just sit there reading this–get out there and live it!

The importance of your Back

We cut and split wood for fire, pulled crops from trees, planted and harvested gardens, hunted and killed game, and some people still today wash clothes by scrubbing them on rocks. For women there was the milking of cows, kneading of bread and churning of butter, while men used their larger upper body strength to build roads, streets and towns.

For the most part, everything I mentioned involves the muscles of the back, the upper body’s largest muscle group. For the most part, many Americans do not perform any of the aforementioned daily chores. If you don’t have a job that involves a lot of physical labor, run a farm or own horses, you most likely do not to enough work for your back. We have so ignored these important muscles in recent history that back problems and even spinal deformities are on the rise. The Dowager’s hump at the base of an old lady’s back can now be seen on teenagers.

Put Your Back on Top!

In a few more million years we may evolve into a slug-like creature that requires only minimum movement to survive. Until then, we need to work our bodies the way they’ve been working for the last million years. That means walking—every chance you can. It means doing squats, properly with knees over your feet and back straight. It means lunges and some stair or hill climbing.

We still use our biceps for carrying, and guys like to give those guns some extra work. The triceps, unless you’re into fighting sports, probably needs some work. Dips are great and if you want to really get the job done, push-ups can’t be beat for chest and triceps. Do them off your toes, your knees or put your toes on a bench or chair for a real burn.

Back Exercises

The problem lies in the largest upper body muscle group, the back, which is difficult to work without specific exercise. The best exercise is the pull-up. A pull-up bar, even if you only hang to start is a great beginning. Eventually work up to pulling your body up in a chin.

The other thing you need is a rowing movement. Tennis and swimming are great, so is golfing and basketball. If you don’t participate in those sports, you’re going to need some rowing either in a kayak or with some exercise bands. Lifting properly, keeping the weight close to your legs, back and arms straight and using your leg power to stand up right will save your back from injuries.

Put your back training on the top of your list of body parts. Train it at least three times a week, and don’t forget hyperextensions, Cobra moves and pelvic raises to keep that lower back muscle in tune.

By Laura Dayton

For more weight training exercises, especially for women, refer to Laura Dayton’s total guide to women’s weight training, available at www.lauradayton.com.

There are some great Yoga shows in the mornings. In Australia, men everywhere tuned in at 6am to watch Gloria and the girls on Mats outside the Opera House. In the US, there are a tonne of Live Exercise Programs that radiate over Networks at all hours of the day and night.

TV Yoga

The problem? You can’t rely on TV for fitness.

Yes that’s right! While it’s tempting to sit in front of the television and put on your favorite exercise program, you might be forgetting one very simple thing that make the television an incredibly ineffective device for exercise…It’s addictive. Shocking I know. But in all seriousness, how can anyone be expected to exercise effectively if their only motivation for performing the exercises is doing them in-sync with a program on television.

More TV Yoga

Grow up! TV is not the answer. You don’t need someone to do the exercises in front of you. Learn them once, remember them and get outside to exercise as hard and as fast as you can. one other problem associated with exercise programs on television is that they change so regularly. Times, hosts, programs, they can all be different from day to day. Exercising to TV program offers no stability and no motivation. Two things that are essential to maintaining a healthy exercise regime.

Get off the couch, changing channels won’t help you!

By Tim Howard

“The Zone” is sometimes hard to find. It is often said to be a mythical place that only the greatest athletes will ever visit. Alternatively, some people believe that “The Zone” is a state of mind. But it’s much simpler than that. You know that girl with the ponytail on the running machine who never looks up or goes for a drink? She’s in “The Zone”. The guy who’s done 400 crunches with his eyes closed? He’s in “The Zone”.

In the Zone

When you get there you don’t even realize you are. It’s the second wind during a marathon, the final sprint in a stage of a cycle race, the last 3 pushups in your daily goal of 100 or pulling away from the field and not realizing you’ve crossed the finish line. But how do you get there?

In the Zone?

There’s a reason why so many people exercise with iPod’s blasting in their ears. You can hear them coming up behind you at the water fountain I’m sure. But the practical reality of using music in order to get in “The Zone” is a long-established practice. Anything from Rage Against the Machine to Dolly Parton can get someone in “The Zone”. Listening to external stimulus takes you mind off the physical activity you’re performing.

Crank the tunes!

The secret to making exercise time fly by is to be completely tuned out to the rest of the world. If you’re trying to concentrate on the exercises you’re performing, the session will drag on with no end in sight. Having a special playlist that you know and love will give you the motivation and distraction to follow your exercise program without focusing on it.

Buy a portable music player. Tune out to everything around you. Get in “The Zone”!

By Tim Howard

Bring Lunch to Work

By bringing a lunch to work, you control what is being put into the meal, which can lead to a smaller waistline line. At a restaurant, there is no way of knowing how much how oil is being put into a pan to make your dish. Even dishes that have been deemed healthy can be some of the worst menu options. Salads sound good. A mix of vegetables and salad leaves are wonderful things to put into your body, but they aren’t the problem. The dressing can quickly negate those greens and then when you add buttered croutons, bacon bits and meat the salad quickly becomes an unhealthy option. This doesn’t include the side of garlic bread that a lot of salads come with.

The first step is getting into the habit of packing a lunch. Our evenings and mornings are valuable and every minute is usually accounted for. There are kids that need to get to school or practice. There are evening obligations as well, so you may not want to make a meal before bed or when you get up, but the decision to do so is your first step towards a healthier lifestyle.

Fitness Lunch

In the weeks and months to come, I’ll go over how to make the brown bagged lunch healthy. I will also delve into the other two meals of the day and healthy snacking options. In addition to eating right, excise has to become part of the ritual for the working person to get back into shape. Again, the workday consumes most of us, making it hard to find extra time to go to the gym, go for a walk, run, swim or bike ride. It’s not impossible tough. In fact, you could be leaving the office every evening with two healthy meals in the books, a workout and only a nice dinner to finish the day. How is that possible? In my next article, we’ll go into the art of the lunch hour workout routine.

By Kevin Finley

If you wear a rigid boot or shoe that changes your regular gait, strap them on and spend a few hours walking around on the carpet. Bind them just like the real thing and you’ll find any potential blister spots ahead of time. Your ankles and shins will also be getting in some practice runs.

Skiing Lunge

If you’re not a cardio fiend, you aren’t going to have much fun. You should be able to hold the mid-high level of your target heart rate for at least thirty minutes. Work the legs extra high and throw in some classic calisthenics, like Squat Thrusts: Squat down hands on the floor and in the same motion kick both legs behind you (show-offs might do a push-up at this point) then spring your knees and feet back under and stand (or better, jump) and repeat again in a continuous movement. Get up to 20 of these and you’re ready for jumps and moguls.

Resistance Moves
Bands and bodyweight work are excellent because they mimic the way your muscles work during the sport better than machines. You want light weights, and high reps. Light doesn’t mean easy, it just means you aren’t going for a one rep max—you’re lifting for exhaustion, just like you ski. On most of the exercises you’ll go to the point you can’t do one more, or you’re bored. BTW, if you’re bored, add more resistance next time. For starters you’re going to need extra work on the back, biceps, quads, hams and calves. Power generates from your core, so you need and lower ab exercises along with some sidebends.

Upright from Lunge Position

Elbow-to-Opposite-Knee drills are a great warm up for your ski workout. So is jumping rope for about five minutes, even if you have to take breaks. Pull ups, even partials, are good for the back as are any type of rowing movement or side lateral raises. Some shoulder shrugs and neck rolls are also called for.
The rowing exercises go hand-in-hand with bicep pulls. You can use a tight band or even a towel around your feet for these—pull ‘til ya can’t pull no more.
I do most of my ab work with the ball. There are plenty of exercises to choose from, just be sure you do some low back stretching as well.

Your legs do the lion’s share of the work, unless your sport is snowmobiling. I like Ballet-style squats where you pulse down to the count of 4 (as close to thighs-parallel-to-the-floor as possible) hold until you want to scream, then pulse back up. Now do the same thing on your toes.

My other exercise of choice is the lunge. I wish this exercise was called the long-step, because the biggest mistake people make is to lunge forward with their torso as well as their forward leg. Your torso should remain upright and allow your quads, hamstrings and glutes to do all the work. Your step should be as long as possible so that your trailing leg’s knee is about 4-6 inches from the floor. If you loose your balance or, Heaven forbid, hit the ground with the trailing knee, shorten your stride. For ski tune-ups I prefer walking lunges, and walking up a slight incline (10%) and down is a real plus. Perform until you get the first real burn, but then give it a break. Add more steps each time you lunge, and never work a sore muscle on consecutive days.

Starting three to four weeks out on this routine is ideal. Don’t start it the day before you ski. If you’re doing these moves with ease, you are ready for many great days of skiing.

By Laura Dayton

There are many of workout programs to choose from. In order to lose weight, Cardio is probably your first point of call when you first start that exercise program. In terms of Cardio there are also a tonne of different exercises that will ALL build your cardio-vascular endurance, burn calories and help you lose weight. Starting out is fun. It’s exciting and you feel great doing it. But what if you’re not doing something you enjoy when you’re exercising?

Choose YOUR exercise

Too often people are convinced to run when they don’t want to, to swim when they prefer the bike or to row when they’d rather do Yoga. The question is one of motivation. How can you motivate yourself to do something you don’t enjoy? The answer is…not without an extreme amount of will power. But who has time for that, am I right? Instead…find an exercise that YOU actually enjoy!

Do you run for exercise?

If you want to play tennis, play tennis. It you want to jog, jog! The fastest way to opt-out of exercise is to convince yourself that you should be doing something you don’t enjoy. This is one of the few circumstances where it is actually good to take the easy way. Doing Cardio exercises that you enjoy is the best way to stay motivated to exercise

By Tim Howard