Workout Wednesdays - The Importance of Proper Posture

Proper posture - not a specific workout but something that is rarely discussed as an aspect of working out.  Because I teach mainly TRX classes, proper posture is key to ensuring a safe and effective workout, but unless we are reminded of it many people, myself included spend a good part of our day in a hunched position.

One of the because culprits in causing poor posture for most of us is an overly tight chest and a weak over stretched upper back.  It is important to stretch our chest and strengthen our upper back muscles, specifically the lower traps, lats and rhomboids.  The upper back muscles work together to pull the shoulders open and create the openness through the chest that makes everything - including breathing easier.

Without getting into a specific workout, right now your can reset your posture.  Come one try it with me.  Just sit up a little straighter because you've probably started slouching.  Open up the chest, pretend you're sliding your shoulder blades into a pair of pockets and pull the chest outward and upward.  Great you've reset your posture.  Now engage your core slightly.  Perfect.

We need to do this sort of adjustment with our bodies several times throughout the day to off set the closed in habit we tend to form with our chest.  Our lifestyles through activities such as computer work, driving and time on our phones lead to the stooped position that ultimately cause shoulder and neck tension and a whole other array of aches and pains we may deal with on a daily basis.

One really quick way beyond the walk through I gave you a few paragraphs back is from a standing position and can be done at any point throughout the day. To begin, take your palms from facing inward (toward you thighs) and open them outward.  The outward opening rotates the arms through their nature range of motion and engages the shoulder blades instantly reseting your posture.  If you do this reset each time you walk into a certain room and through a doorway, you will reset your posture and may notice that you stay in an engaged position throughout the day.   

Workout Wednesday - Back to Basics!

Having gone through my favourite top 10 TRX moves over the past couple of months I thought I'd share with you two super simple weight workout you can do either at home or the gym.  As I mentioned in my last post, running is off my schedule for the next little bit and I was focusing on weight lifting and hiking and walking.  

Below are two really quick but effective workouts I did during my first two weeks of weight lifting.  These workouts target the entire body and are a good series of exercises to preform  when beginning a weight program or as part of a reset.  

If you work out at a gym, some of the moves can be modified for a universal machine.  If you're at home all you require are some dumbbells that are at a weight that is challenging to you but the moves are still completed in proper form.

I completed these two workouts on Sunday, Tuesday & Thursday alternating each workout.  But you can choose which days work best for you - just make sure you have at least one rest day in between.  Week 1 each complete each set 3 times and during week 2 increase the sets to 4.

Workout #1

Squats - 30 reps
Dumbbell wood chop - 10 per side
Walking lunge with shoulder press - 10 per side
Bent over row - 10 reps
Bicep curls - 10 reps



Workout #2

Pushups - 10 reps
Overhead tricep extension - 10 per side
Lat pull downs - 10 reps
Sumo squat - 10 reps
Squat with feet closer than hip width - 10 reps
Boss ball squat, round side up - 10 reps
Flutter kick - 15 per side

Workout Wednesday - TRX Curl Ups

The final exercise of my top 10 TRX moves is the TRX curl up.  This is similar to a C-sit up in pilates but your feet are in the straps.  By keeping your legs straight and elevated, you challenge yourself because you aren't able to rely on your hip flexors to help you sit up.

The principle behind this move is to focus on using your abdominal muscles to lift you up off of your mat by focusing on one vertebrae lifting at a time.  While the lift is challenging additional work - and benefits can be achieved on the return to the mat if you focus on control your momentum and the speed you move.

So here are the steps to a TRX Curl up:

1. Begin with your straps set to mid-calf length.
2. Lying face up on your mat place your heels in the straps.  Legs should be fully extended with a natural bend at the knee.
3. Engage your abdominal muscles and begin curling yourself up off of the mat slowly -one vertebrae at a time until you are in a full sitting position.
4. Return to the mat in using the same rate of speed and thinking slow and controlled movements.
5. If this movement is difficult to complete in a smooth fluid movement or you find yourself 'stuck' at a certain point (typically just below the level of the shoulder blades) a yoga strap or band can be placed around your feet and held in your hands to provide assistance with this move.  Additionally you can removed your feet from the TRX straps and work to increase your abdominal strength with your feet on the floor.
6. To make this move more challenging extend your arms over your head while lying on the mat and focus on lifting up with the arms rotating through the should and extending your arms in front of you in the sitting position.

Workout Wednesday - TRX Bridge

Back to the TRX workouts.  Here is number 9 of my favourite TRX moves - the TRX bridge. This exercise isolates the hamstrings, glutes and core just like when you bridge from the ground.  But in the trx straps, you get an added challenge with your feet in the straps because you are creating instability with the move and challenge those deep abdominal muscles to help you stabilize as you work through your range of motion.

For those of you with sensitive knees or really tight hamstrings, you may find this exercise difficult.  If that is the case, do your bridge on the floor, bosu or exercise ball.

Steps to completing a TRX bridge.

1. Adjust your straps to mid calf length.
2. Lie facing up, heels in the straps.
3. Move close enough to your anchor point so the knees are bent approximately 90 degrees.
4. Engage the core and press your upper back and upper arms into the mat.
5. Pressing your heels into the straps lift your hips up feeling the hamstrings and the glutes lift through this movement.  Try to create a straight line from the shoulders to the knees.
6. Lower yourself slowly to the mat.  Try to visualize using your abdominal muscles to control the move down to the mat.
7. To tie your breathing into the exercise, inhale as you come up off the mat and exhale as you lower.
8. Complete 8-12 reps doing 1-3 sets.

Workout Wednesday - TRX Tricep Presses

Number Eight of my favourite TRX exercises in the TRX tricep press.  Triceps are my favourite muscle group - regardless of whether you are male or female, toned triceps give your arm definition and shape not to mention strength.  

When doing this exercise, sometimes it is difficult to truly isolate the tricep and not 'cheat' in the move by using the shoulders has you work through the tricep extension.  The tendency to have the shoulders help out is often due to a lack of upper body strength.  So to avoid extra work being done by the shoulders, I find it is easier if you double up the straps and hold the top part of the triangle while working through the press.

Here are the steps to completing a perfect TRX tricep extension:

1. Adjust your straps to the mid-way point.
2. Turn facing away from the anchor point and walk out so the straps have tension.  Remember, the closer your feet are to the anchor point, the more weight you will be lifting.
3. Stand on the balls of your feet.
4. Engage the core and upper back.
5. Begin with straight arms, with a natural bend in the elbows.
6. Bend the arms at the elbows bringing the hands toward the head.
7. Press the arms straight, focusing on the triceps controlling the move.
8. To get the most out of this exercise, set the shoulders.  The only flexion in the body that should happen is in the elbows and the toes as you complete this movement.
9. To use your breath, inhale as you bring the hands toward your head and exhale as you extend the arms.
10. Complete 8-12 reps doing 1-3 set.

Workout Wednesday- TRX Oblique Crunch

Number 7 of my favourite TRX exercises is the TRX Oblique crunch or the TRX cork screw. What is fantastic about this move is that you work your entire core throughout the move and target the obliques - hence the name.  In addition to working the core, your shoulders and quads work as you transition from start to finish and to provide support.

To effectively complete this more it is important as always that the core be engaged (navel pulling toward the spine and the shoulders be set.

So to do a TRX oblique crunch:

1. Set straps to mid calf length and place both feet in the foot cradles.
2. Begin an a plank position.  Engage your core.
3. Pull both knees together toward your left elbow keeping your hips as level as possible.
4. Extend legs back to the starting position.
5. Repeat on the right side.
6. To tie your breathing into this move, exhale as you pull your legs in and inhale as you extend.  
7. The slower you move through this exercise the more you are engaging your abdominal muscles and the less you rely on the momentum of the straps to move you through the rep.
8. Complete 8-12 sets doing1-3 reps.

Workout Wednesday - TRX Y-Deltoid Raises

Back to TRX workouts!  On my top ten countdown, number 6 is the TRX deltoid raise.  The  benefits of this move is the ability to target both the upper back and the shoulders.  The main focus of this exercise is on the shoulders and the lift action.  You work the shoulder muscles through their entire range of motion while executing this exercise.  But the other added benefit is the work and strengthening that happens in the upper back, specifically the lower traps and the rhomboids.

Most of the activities that we do throughout our days are in a hunched position resulting in tight chest muscles and over stretched, under developed upper back muscles.  This exercise reverses the effects of poor posture and helps strengthen our back muscles.  As usual with the TRX exercises, core engagement is key to ensuring the lower back is protected and the receive the most benefit from the exercise.

How to Complete a TRX Y-detoid raise:

1. Stand facing you anchor point with straps a the mid-way level.
2. With core and upper back engaged, lean back into straps remembering that the closer your feet are to the anchor point, the more challenging the exercise.
3. Raise your arms overhead  with a natural bend in the arms (elbows not locked) forming the letter Y with your arms.
4. Slowly lower yourself back to your staring position.
5. To include your breath with the movement, inhale as you raise up and exhale as you lower.
6. Complete 8-12 reps doing 1-3 sets.

Workout Wednesdays - Shaking up the Treadmill

I've decided to take a break from my TRX countdown to share a workout that I've been doing over the past couple weeks..... and its on a treadmill.

I know, after writing a couple of months ago about the benefits of running outside versus the treadmill and glorifying the benefits of running outside, I'm going to write about treadmill workouts.  All of the beautiful snow that fell has melted and everything is a soupy mess in our neighbourhood.  There is also some major construction that that occurring and running through it is dangerously unstable and disgustingly muddy right now.  So I wimped out and took my workout to inside.

Regardless of whether I was indoors or out, I challenged myself with this workout below.  To make sure that I was using my glutes and hamstrings during my run as opposed to my hip flexors, I made sure that the incline was set to 1 during my entire run.  I also hoped off and did jumping jacks, squats and push ups to break up the monotony of the workout.  Doing the intervals broke up the run and made it feel faster than a typical 30 minute run on a treadmill feels.  

So without further delay, here is the breakdown:

1. Warm up on the treadmill with a fast walk or slow run for 2-3 minutes until you feel warmed up.  
2. Set incline to 1.
3. Increase treadmill speed to a run.  For me I chose 6.2 but you can increase or decrease the speed depending on your fitness level.  Run at this speed for 5 minutes.
4. Pause the treadmill and come to the floor.
5. Do 10 jumping jacks, 10 squats and 10 push ups.
6. Return to the treadmill and repeat steps 2-5.
7. Complete for 6 cycles.
8. Cool down for 2 minutes.

Workout Wednesday - TRX Push Ups

Number five of my top ten TRX exercises is the TRX push up.  There are a couple variations  out there.  The first is a standing push up, hands in the straps and the other is a push up with the feet in the straps hands on the ground. 

I prefer the standing variation.  Most people of my clients don't have the upper body strength to properly complete a full push up in from the hands on the floor position without jeopardizing their shoulders. The standing push up is a perfect option until the upper body strength is developed.  

While you are building that strength, you can add all kinds of variations to this exercise to make it more challenging.  Feet closer together, on one foot, closer to the anchor point, under the anchor point, elbows tucked in closer to your body - endless options.

Again like all TRX moves, it is critical that the core and upper back remain engaged to support the chest and shoulders through this move.

How to do a TRX push up

1. Adjust the TRX straps to the fully extended position.
2. Face away from the anchor point walking out until the straps are taunt.
3. Walk the feet back to a challenging but 'doable' position for your push up.  i.e. the closer your feet are to the anchor point the more challenging the exerise.
4. Remain on the balls of your feet.
5. Lower your upper body bending at the elbows and raise yourself be straightening your arms.
6. Keep your hands roughly in line with your mat through the duration of the exercise.
7. Repeat 8-12 reps completing 1-3 sets.

Workout Wednesday - TRX Jump Squats

Number 6 on my top 10 favourite TRX moves are jump squats.  I love this move because you work through a really deep squat position which activates your glutes in a much deeper engagement when compared to regular squats.  Also you bring a cardio aspect into this move through the jump.  It doesn't take very many of these to begin to 'feel the burn' of lactic acid building in your quads.

Typically I do this move in two ways.  If I'm looking to really work my quads, I will try to jump and land in the same place.  If I'm targeting cardio I will jump forward from my squat position and immediately jump back to the starting point.

How to do jump squats:

1. Start with your TRX straps in a fully extended position.
2. Turn to face away from your anchor point.
3. Tuck the straps underneath your arms and hug the handles in toward you.  Your thumbs should be touching your shoulders.
4. Leaning into the straps, walk your feet toward your anchor point.
5. Remain on the balls of your feet and bend your knees until you are in a deep squat position.
6. Jump to a full standing position bending your knees to cushion your landing.  As mentioned at the start, you can choose to land in the same spot or hop forward and then back.
7. Repeat for 8-12 reps.  Completing 1-3 sets.

Workout Wednesday - TRX Burpee

The dreaded burped.  I watch the students in my class cringe when I say - "Ok next up TRX burpee."  But they should be thrilled to do these. Why?  Because they are hard.  When an exercise is hard to do it means that it is working a lot of different body parts or it is pushing you out of your comfort zone into a different level of work.  In that push is where gains in fitness and strength happen.  

The key to using this push to a level of discomfort is to pay attention to your body.  There are those times when we are working where we thing we can't do one more rep and someone say yes you can.  And you end up pushing yourself further than you thought you could.  Then there are those times were you look around the room at what someone else is doing and think - if they can do it, I should be able to.  

When you aren't ready for a move or push yourself beyond your level of fitness, you risk injury.   So what is important with these or any exercise you push through is that you listen to your body and what your are capable of.  

That being said, I find burpees with my foot in the trx strap easier than actual burpees.  What is great about these is you are working your entire body, arms to balance, shoulders, core, legs and because of the up and down it is a fantastic cardio movement too.

Here are the basic burpee steps:

1. Start with your straps in single handle, mid-calf length.
2. Put your right foot in the foot cradle and start out about 4 feet from the anchor point.
3. Place your hands on the floor and let both feet move back toward the anchor point in a plank position.
4. Do a push up (optional)
5. Stand with your free leg in the same start position and jump on one leg.
6. Complete 8-12 reps for 1-3 sets.  Repeat on the other leg.

Work Out Wednesday - TRX Pikes

Continuing with my favourite TRX moves.  Move number 9 is the TRX pike.  This is a fantastic whole body exercise.  The momentum of the move is controlled by the abs, but you work your shoulders, upper back and quads as well.

The key to allowing this move to target the abdominal muscles is to move slowly throughout the motion.  If you try to rush through your exercise you will be relying on the momentum of the straps to move your back to the start position and will be over using your hip flexors to raise up to your pike.  During everyday activities and for people who run and cycle our hip flexors work hard enough.  By concentrating on the upward movement in your straps you can really isolate and work your abs.

Here are the steps for working through the perfect TRX pike.

1. Adjust your straps to mid-calf length.  With your feet in the straps face down set yourself up into a plank.
2. Once you have ensured you are in a strong plank position, wrists under shoulders, core and upper back engaged.  Slowly raise your hips by pulling your feet toward you with straight legs.
3. Once you have reached the peak of your pike, slowly lower the legs to your start position.  
4. Re-establish your plank and repeat for 8-12 reps.

The key to successfully completing this move is to go slow.  I typically raise up for at least a count of 2 and lower for a count of 4 focusing the entire time on core engagement.

This is an intermediate move so it is really important to listen to your body throughout the exercise.  If you feel any pinching in the low back or shoulders, that is your cue to readjust or stop the exercise.

Work Out Wednesday - TRX Lunges

Number 10 of my top 10 TRX exercises is the TRX lunge.  What I love about this exercise is that you have the ability to completely isolate the standing leg and focus a single leg squat without having to worry about the placement of the non-working leg.  This move targets all of the major muscles in the leg - glutes, hamstring, quad and calf while challenging your balance.  The extension of the leg in the straps also allows for a nice hip flexor stretch and opening for the quad.

As I mentioned last week, TRX is a functional exercise, working more than one muscle group.  Here you are engaging the core and keeping the upper body open requiring the entire body to work together.  If balance is an issue for you, use walking stick or even a broom stick or mop end to help ensure balance.  

To complete this move:

1. Adjust your straps to mid-calf length.
2. Either put the straps into single handle or double up the foot cradles and place one foot in both cradles.
3. Hop your way out so that when you do a lunge your knee remains over the foot and your back leg extends out as far as you are comfortable.
4. With your weight evenly distributed on the standing foot, bend the knee of the standing leg, allow your supported leg to move back toward the anchor point.  Keep the shoulders over the hips and your gaze forward.
5. Focussing on placing more into your heel, straighten the standing leg until you are in your original position.
6. To get the most out of this exercise, engage your core and upper back the entire time.  Inhale as you extend the leg back and exhale as you return to a standing position.
7. Complete 8-12 reps doing 1-3 sets.

Workout Wednesday - My Favourite Cross Training

I love running and yoga.  I talk about these two activities constantly.  Running for being my favourite cardio workout and yoga for stretching and strengthening.  But the most effective way that I have experienced to provide overall body strength is hands down TRX.  I'm not receiving any promotional benefits from TRX to say that or any of the positive things related to TRX, I truly believe that is one of the best workouts out there.

Out of all of the classes I teach, TRX is the one I teach most often.  I have been teaching TRX for 5 years now.  Most of the students I began teaching with from my very first TRX class are still with me.  Watching the participants work on TRX straps over the sessions of each class, I notice major changes in their body within a few weeks of taking the class and that is only doing the class once a week for most people.

What makes TRX such an effect way of working out is the fact that it truly is a functional exercise.  While you are doing each of the movements, it is crutial that you remain in proper form to avoid injury.  That means that during your set of movement; core engagement and properly setting your shoulders, pelvis and legs are key to getting the fullest benefit from the move.  Setting the proper foundation in your body with your entire body engages every stabilizing muscle and not just the target muscle.  Workouts that involve the entire body being engaged, help mimic real life scenarios more closely than isolated exercises.

TRX is also one of those exercises that can be done anywhere.  If you choose to invest in a set of straps you can take them anywhere, inside, outside, hotels rooms, parks, you get the idea.  But there are also TRX classes that you can join for proper instruction and to workout in a group setting. 

So that's my plug for TRX.  Over the next few weeks, I will be showcasing my favourite and most effective moves and workouts.

Workout Wednesday - Improving Your Running from the Ground Up

I have been running pretty regularly for almost 10 years now and have (luckily) not experienced any injuries or setbacks to my body from running.  One of the most important reasons related to not having a running related injury is from cross training.  I've spoken about the importance of incorporating yoga along with running and the benefits related to the strength building and stretch that happens during a regular yoga practice.  But today I'm focussing on a specific area of the body that can make or break our running enjoyment and success. - Our feet and ankles.

When I first started to run, I almost quit within the first week of my learn to run program.  My ankles were so sore that I could not walk without a limp.  I discussed my problem with the instructor of the running group and was told that it took a while for all of the little muscles around our ankles to strengthen.  He was right to an extent but I didn't want to wait for these muscles to strengthen on their own.  Looking for my own solution, I did a bit of research on ankles and feet.

Did you know that your feet and ankles consist of more than 26 bones, 36 joints (many of which are articulated) and hundreds of ligaments, muscles and tendons.  The structure of the foot allows for a great deal of movement and absorption of impact while we walk.  When we run, we increase that impact by a factor of 10.  Which is why proper footwear and building strength is crucial to helping with our running.  The stronger our feet and ankles are and the more we support them the more we increase our potential to run pain free and enjoy our run!

The move I found to alleviate the foot pain and help not only build stronger muscles to support my ankles and to stretch my calf was writing the alphabet with my foot.  It is one of the most simplest exercises to do and can be done virtually anywhere. 

• Sitting down lift one foot from the floor.
• With your toes and the ball of your foot write each letter of the alphabet.
• Repeat with the other foot.
• That's it.  I usually do this twice a day.

You can do this exercise anywhere, your desk at work, watching TV, basically anywhere you are sitting.  You can also pick upper case, lower case, cursive whatever you feel like writing.  This movement is great for allowing the foot to move through its full range of motion while stretching all of the muscles around the ankle and into the calf.  Strong ankles and flexible feet make for less chances for injury and a greater sense of stability on all different types of terrain.  Happy Running!

Workout Wednesday - Interval Training

One of the best workouts that I love/hate to do is interval training.  Interval training is a great way burn extra calories in your workout compared to steady state cardio training.  Basically think of your body firing up the way your car does when you first start to accelerate.  You and your car both burn through extra fuel until you get to a steady speed or state.  So extra calories burned for you (and extra gas for your car).  

If you push yourself effort wise for a period of time and then drop to a slower speed or reduced effort and repeat that whole process again, you use a lot of extra calories to power your body.  In addition, you work to improving your VO2 max improving your overall running speed.  From a mental perspective, when you push yourself physically to a level of discomfort and know that you are going to be able to recover from it, you build more confidence into your running.

You can do interval training running outside or in or biking or rowing.  All you need is a watch and a relatively flat surface.  

Start by warming up throughly, for at least 10 minutes.  
Then choose your interval time.  Typically 1 minute at 90-95% of my maximum effort followed with 1 minute of rest.  
Repeat 5-6 times.
Followed up with a10 minute cool down.  

This is an intense workout but again really effective for boosting metabolic and mental performance related to running or any other endurance sport.

Workout Wednesday - Take it Outside

Happy Fall Equinox!!  It is a beautiful fall day here and I've been enjoying the weather as much as possible today.  Beyond pumpkin in absolutely everything fall is perfect for running or walking outside.  The humidity of summer is hopefully gone, the temperatures are cool but not too cool and trails are dry.  The leaves are changing colours and the air has that fall smell.

Lately my favourite running spots have been in a conservation area close to where I live.  I can run there from my house and the distance is less than 8k.  It is a perfect run for me right now.  And what I love about running in this place is that it is outside, not too crowded and the terrain makes for some pretty interesting challenges.  It is amazing to me how running on uneven ground works your core.  Did I mention the views were spectacular??

Trail running is somewhat new to me.  I typically run on sidewalks, roads or stone dust rail trails but it is exciting to change my workout and add some new challenges.  I have hiked and snowshoed through this space as well but running as added a new intensity.   

Regardless whether you run or walk the surface you choose makes a huge difference.  Outside sidewalks are the hardest surface causing your body to absorb more of the impact when your foot hits the ground.  Asphalt roads are slightly less impactful.  Trails and 'natural' surfaces carry the least impact.  Treadmills also absorb a great deal of the impact from your foot stroke compared to paved surfaces.  If I have a choice of where I will run, inside or out, I will always try to choose outdoors.  Not only is it better for you mentally and emotionally to be outside, the way your body moves running on the ground is much different than a treadmill.

When you run on the treadmill, you are keeping up with the speed the belt is moving at.  Your hip flexors work pretty hard to power your legs through this repetitive movements.  Compare that type of work to either running or walking outside, the ground beneath you is not moving, you are.  In outside running, you are propelling yourself forward using the muscles in the back of your legs.  This movement targets your glutes, hamstrings and calves more than your hip flexors.  This isn't to say your hip flexors won't get tight while running outside, just not as tight compared to strictly treadmill running.  When you add in uneven terrain and rises in elevation, you add an additional core component to your run or walk.  

That being said, there are times when running on a treadmill is better than not running at all.  But during those workouts it is important to pay extra attention to stretching those hip flexors, increasing the treadmill's incline to 1.0 and adding a couple sets of squats to the end of your workout to balance the work done by the front of your legs.  I know in the winter I will be back on my treadmill a bit more and posting some indoor workouts but for now I'm hitting the trail!

Workout Wednesday - Plank It Up

Planks - I know nothing too exciting in the workout world.  Workouts include planks all the time, tons of variations - elbows, knees, reaching out with hands or feet.  Planks are a fantastic whole body exercise.  This summer I was focussing on strengthening my core in preparation for my paddle board workshop and to help my kayaking.  But we all know a strong core helps our bodies function much more effectively through all of our daily activities so it can always use some extra attention.

While I was working my core I found a way to modify my move ever so slightly but I achieved an amazing integration of those deep core muscles that often take a number of reps in order to feel some results.  What was really cool about this slight adjustment to my plank was I felt the work being done immediately and I have notice both increased strength and definition through my core.  And the biggest bonus is that I'm not holding this plank for  more than 30-45 seconds.

So here is how you achieve that deep abdominal engagement?

1. Come up into a high plank position, on hands and feet.
2. Bring feet hip width apart, heels pushing back and a micro bend in the knees.
3. Ensure wrists are below your shoulders, the fingers spread out and elbows slightly bent.
4. Think about creating space between the shoulder blades, opening the back, using the muscles of the upper back to help support you.
5. Bring your hips into line with the rest of your body, check in a mirror or have someone spot you.
6. Here is the engagement part - without moving them, pull your hands toward your feet and your feet toward your hands.  Hold for up to a minute.

Thats it.  If you do that one simple adjustment to your plank it puts a whole new spin on it!

Wednesday Workout - Quick and Dirty Cardio

Sometimes, like everyone else, I am pressed for time.  But it is important to still get in a workout.  On ideal days, I try to exercise for a minimum of an hour - usually more. But there are days were that amount of time to dedicate to a workout is an absolute luxury.  Time that I don't have.  On those days, I have my go-to cardio workout that combines plyometrics with  some body weight exercises.  In total this workout depending on how intense I feel like working out takes about 7-8 minutes.  That's it, but it is intense so pacing is key as is taking breaks when needed.

I also like to use this segment in between weight lifting or trx sets for a bit of additional cardio and to add some variety to my workout.  And the great thing about this combination is that it requires no equipment and can be done anywhere - your basement gym, hotel room, back yard (you get the idea).

So here is the breakdown.  After a warm up such as this....

1 squat
1 jumping jack
1 burpee
1 push up

2 squats
2 jumping jacks
2 burpees
2 push ups

and so on all the way to 10 of each exercise

If I'm feeling really up to pushing myself, I will count back down.  But that rarely happens as I'm pretty tired by the end of this.  

Workout Wednesday - The Simplest Way to Warm Up

There is a great deal of talk in the fitness industry both as participants and as instructors about the importance of a proper warm up and stretching prior to working out.  When I teach a class or work with a client, I always ensure that my students slowly begin their workouts gradually building their heart rates before jumping into their workouts whether cardio or strength training.  If I can build dynamic stretching into the warm up, even better.  

Dynamic stretching is working the muscles though range of motion movements continually moving the muscles rather than moving into a stretch position on holding the stretch which is static stretching.  The concept behind dynamic stretching is that when your muscles are cold, as in prior to exercise you may risk injury to the muscle by holding or forcing a stretch that the body isn't ready for.  When you have warmed up and have blood flowing to the muscles, you can statically hold the stretch and work to lengthening and relaxing the muscle.  

The most beneficial time to do static stretching is at the end of your workout when the muscles are warm to reduce muscle tension that may have occurred during the workout, potentially reducing delayed muscle tension or soreness.  Dynamic stretching is ideal prior to the workout, not only does  it help increase blood flow to the muscles allowing the body to gradually increase the range of muscle movement, dynamic stretching also begins the production of synovial fluid in the joints.  Synovial fluid is important to help support the joints through any type of activity but is very important in high impact exercises.  

For myself, my workout of choice is running.  I love it, it's quick, simple, the end of my driveway is my gym. That being said, I do not always warm up.  For years I would wake up, throw on my running clothes, drink a glass of water and head out the door.  As a personal trainer and fitness instructor I know how tough that is on my body to begin my workout so close to waking and without proper warm up.  But I would create a million excuses specially time related why I could warm up. 

Over the past year I have had health issues that have offset may ability to exercise and over the past six months I have been slowly working to regain my fitness.  Running and yoga have been the two key components of my exercise routine during this time.  I love my early morning runs but noticed my usual habit of literally running out the door wasn't working so I decided to actually put into practice what I teach others.  Warm up before running.  I went through a variation of legs swings, pretending to walk over logs and so on before my run but the flow didn't feel right.  Then it hit me... yoga.

I've been doing sun salutations with a low lunge before not only my runs but all of my workouts and have found it to be one of the best ways to warm up for both running and strength training.  The flow of sun salutations is almost meditative and allows me to tie my breathing into my movements.  Subconsciously I carry the association of breathing into my running and I've noticed less muscle soreness and a more relaxed gait in my running.

Here is my sun salutation flow...

Standing at the top of your mat, hands in prayer take a few deep breaths focussing on balancing evenly on both feet.
Inhale sweep the arms up.
Exhale forward fold.
Inhale come halfway up.
Exhale fold forward, bending the knees if needed.
Inhale step the left foot back.
Exhale.
Inhale sweep the arms forward stretching from the knee to the tips of the fingers.
Exhale bring both hands to the mat and step back into plank. Lower the whole body to the mat, dropping to the knees if needed.
Inhale come up into cobra.
Exhale to downward facing dog, peddling out the heels.
Inhale step the right foot forward.
Exhale drop the left knee to the mat.
Inhale sweep the arms overhead.
Exhale step the left foot beside the right in forward fold.
Inhale come partway up.
Exhale forward fold.
Inhale come all the way up sweeping the arms overhead.
Exhale hand to prayer.

Repeat on the other side.  

I usually do both sides at least twice and here is my favourite place to practise.