Health knowledge made personal
 Thanks for your positive feedback on my videos from last week . Here are a couple new moves to add to your cross training routine during Spring racing season. I've also linked past workouts to the My Moves tab above. 1. Single-arm clean and press. Using only 1 dumbbell creates an imbalance which forces your core to be actively engaged on the "press". And, using a heavy weight also ensures you are relying on sound technique. This move is active and will get that heart rate going. 2. Kettlebell swings (using dumbbell) I always remind my class participants to use their legs for power and extend those hips! When we are tired, our form tends to suffer. In order to prevent back tightness or injury, make those legs work! Many of you requested that I show more core work. Unfortunately, Coach was gone this weekend, which meant I didn't have a videographer, so you get the camera self-timer. 3. Spider Plank Push-ups This move requires the core strength of a normal plank, but is amplified targeting your obliques to bring your knee to your elbow. Add a push-up for more upper body work. 4. Skull Crushers in Bridge Position This move targets the triceps. I like to add the bridge position to engage my glutes and core as well. Visualize a rod connecting your elbows and keep them stationary, slowing lowering the dumbbell to your forehead.  Finishing by extending to the starting position. This move is enhanced when coupled with push-ups. Your triceps will be on fire! 5. Stability V-Arm Crunches Lay back on the stability ball with arms extended, palms facing each other.  Perform a controlled crunch, keeping arms straight to position two.  6. Scissor Kicks with Weight Adding a weight increases the intensity of this ab exercise and works your upper body as well. Start lying flat with your arms extended holding weight.  Crunch and reach for one straight leg. Alternate legs. As you can, see I did a majority of these moves at home with minimal equipment. I used to think strength training took too much time during half marathon and marathon training, but your training and fitness will benefit from a few simple moves. Theme food this weekend: Chia Seeds . I have been adding them to everything. Have you tried them? You can order them online HERE . How do you maintain strength while your mileage increases? Have you stuck to your New Year's resolutions? - My over-arching goal for 2012 is balance in training. Last year, I felt like I committed too much time to logging miles. I want to focus on fitness and strategic racing. |
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