Today's post has a simple message.  Strive for progress, not perfection.

If you are currently modifying your diet and exercising regularly, but have not yet met your goal.  Don't sweat it.  Keep doing what you're doing.  Strive for progress and you will indeed meet your goal. 

If you are thinking about exercising and modifying your food intake, do it.  Making a lifestyle change can be challenging. So, I suggest you make one change a week...one less soft drink, one set of jumping jacks in the evening.  Strive for progress and you will be on the way to a healthier lifestyle. 

If you have reached a plateau in your exercise regimen and want some ideas or are unsure how to begin an exercise plan, email me and I will be happy to offer some guidance.  michelle.trnr@gmail.com - FullTilt Fitness

Walk Like a Duck

Duck Walks are…quack, quack, quack…intense! In nature, we see animals suited perfectly to their environment in order to help them survive. Ducks have powerful, lean legs that they are constantly using to help propel them in water and on land. And by imitating their movement, you too can take advantage of their technique to develop strong legs, glutes and core. 

                                                         

Duck Walks are intense because pressure remains on your glutes and thigh muscles during the entire movement.  This constant pressure, on the same muscle fibers causes them to fatigue quickly giving you an incredible workout

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To perform a Duck Walk properly;

Ø      Stand with your feet shoulder width apart…quack.

Ø      Squat down as if you’re sitting on an imaginary chair…quack, quack.

Ø      Take alternating steps forward, keep your buttocks as low as you can, maintain tension on your legs at all times…quack, quack, quack.

Ø      You can cross your arms over your chest or hold them out in front of you. No need to flap your arms like a duck though…no quack.

Ø      Did I mention you have to keep your buttocks low? Saying quack is optional

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This exercise requires agility, strength, balance and control.  Once you’ve mastered the basic movement, choose your pace and distanced based on your fitness level. Now get Duck Walking…quack, quack, quack. 

 

Ice vs. Heat

Ice vs. Heat

Your game winning spike playing beach volleyball gives you hero status and a sprained ankle because of an awkward landing. Your opponent on the other side of the net isn’t much better off from the knot left on his forehead from the volleyball bouncing off his head. And now that the game’s over, you’re at a crossroads on how to treat your injury: heat or ice?  

The answer is: use ice! Swelling and inflammation is the body’s reaction to common injuries. Nerve impulses and blood flow are working overtime causing additional stress and pressure on your joints and muscles. Your first order of business is to slow this process down, and applying ice does just that. Similar to a local anesthetic, ice works to reduce swelling, numb sore tissues and decrease blood flow. Applying heat does the opposite…ice is the way to go. 

If you have an ice pack…you’re in business. Simply apply to the swollen area: 15 minutes on, 15 minutes off as often as is practical. A bag of frozen veggies works about the same. But to really kick it up a notch, use “wetted ice”, which is a bag containing ice and water. In The Journal of Athletic Training, research has shown “wetted ice” to be far more effective at lowering and maintaining intramuscular temperature. Water acts as a conductor for the coldness of the ice and allows the bag to better conform to the affected area than a rigid ice pack. 

Wrap the bag of “wetted ice” in a towel and apply for the first two days after your injury. After that…you’re ready to switch to heat. This will help get the blood flow going, boost nutrient absorption and get you back on the road to whatever life has to throw at you…including volleyballs.

What's Wrong With Working Out at Home?

What’s Wrong With Working Out at Home?

Absolutely nothing!!  I’ve heard from many of my clients that they do not enjoy exercising at a gym.  The reasons vary; some find it difficult to carve out ample time to actually go to a gym, between the drive time and the exercise time, it’s just too much for their busy schedule.  Others say they don’t know how to fully utilize the equipment and end up feeling awkward.   And some are too self conscious to work out in front of other people. 

When my son was young my evenings were spent doing laundry, cooking dinner, helping with homework, driving him to and from baseball games and practices and preparing for the next day.   I didn’t see how I could squeeze in gym time.  So during those years I learned how to get a great workout at home with very little equipment.  My arsenal consisted of a jump rope, an exercise ball and a few dumbbells.  And as time went on, I’ve had plenty of years to be creative and create an effective exercise routine that anyone can do at home.

Here are some basic exercises that will get your whole body flowing, increase your strength and give you more endurance.

Knee bends – deep movements that help you tone and strengthen your legs and butt

Push Ups – arm and chest strength…do them on your knees if you’re just starting out.

Burpees – A must for all around body and conditioning

Sit Ups – tighten your core, strengthen your abs

Toe Touches – Increase Flexibility, work your lower back

Grandfather Clock – Reach for the sky, clasp your hands, sway gently left and right as far as you can. Works your obliques and lower back.

Standing Lunges – Take a long stride forward…hold…come back. Now the other leg.

Do these with varying intensity and sets and see your body transform in the comfort of your own home.

If you would like to learn how to work out from the comfort of your home utilizing total body movements with minimal equipment, contact Michelle Turner at FullTilt Fitness Training at 727-418-9127 or email her at michelle.trnr@gmail.com.