All posts in category Fitness

Engaging the Core – Plank with Triceps Extension

The core consists of the  muscles in the mid-section including the abdominals, upper and lower back, hips, and gluteus maximus. Having a strong core can help reduce the chances of back injuries and pain, improve athletic performance, and ensures better balance and coordination. It also plays a pivotal role in maintaining internal functions.

This core move is one of my new favorites to use in my circuit training. Along with the core, the triceps and chest are fully engaged too.

Plank with Triceps Extension

Hold a dumbbell in each hand and get into plank position (keep hands positioned under shoulders- Figure A).

Keeping hips and shoulders squared, pull right elbow up, keeping the triceps parallel to the floor (Figure B). Extend right arm straight back, hold for one second, and return back to Figure B position. Repeat on the other side to complete one rep. Do 5-10 reps depending on your ability level.

You can view this video to see the complete move.

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by M. Terry on February 17, 2012  •  Permalink
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Posted by M. Terry on February 17, 2012

https://wholetothecore.com/2012/02/17/engaging-the-core-plank-with-triceps-extension/

200 Miles

No, this is not an ultra run distance for which I am training (although, some people are crazy enough to do so!). This is a mind-boggling fact that Scott read in his textbook for his seminary class, The Health and Well-being of the Minister. Here is the actual stat:

If you have too high a percentage of body fat, that converts into too many additional pounds. Each extra pound of body fat contains an additional 200 miles of blood vessels and capillaries. That translates into extra work for your heart.

So here is the challenge:

Rather than your heart working hard to feed those extra 200 miles of blood vessels and capillaries, how about making it stronger by:

  • walking or running 2 miles
  • completing a 20-minute toning circuit
  • Spending $20 a month on a gym membership (and actually using it!)

As we celebrate American Heart Month, give your heart the gift of strength and get moving!

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by M. Terry on February 13, 2012  •  Permalink
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Posted by M. Terry on February 13, 2012

https://wholetothecore.com/2012/02/13/200-miles/

1 Move, 8 Muscle Groups

Don’t shy away from weights! They are essential to maintaining a healthy weight, strong bones, and a tight physique.

Since time is of the essence for all of us, weight workouts that use more than one muscle group at a time are your best bet to get the most out of lifting weights.

Here is a move that incorporates 8 different muscle groups in one move.

Reverse Lunge with Shoulder Press

Muscle Groups Worked:

  1. Quads
  2. Glutes
  3. Hamstrings
  4. Deltoids
  5. Triceps
  6. Trapezius
  7. Pectoralis Major
  8. Biceps

To do a reverse lunge with shoulder press (view video here):

  1. Hold a dumbbell (choose your desired weight) in each hand and raise to shoulder level, palms facing out.
  2. Stand  with your feet together.
  3. Take a step backward with your right leg.
  4. Bend both your knees until your right knee  is almost touching the floor.
  5. As you lunge backwards, press the dumbbells directly over your head.
  6. Push off with your right leg and return to the sanding  position, while lowering the weights back to shoulder level.
  7. Repeat with left leg, and this completes one rep.

1 move, 8 muscles groups- A time saver for sure!

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by M. Terry on February 7, 2012  •  Permalink
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Posted by M. Terry on February 7, 2012

https://wholetothecore.com/2012/02/07/1-move-8-muscle-groups/

Sufficient Motivation, Insufficient Funds – Round 2

The Sunrise from the "top" of Melbourne at 7:15.

The Melbourne and Beaches Music Marathon seems to have eluded me again this year. Last I posted “Sufficient Motivation, Insufficient Funds” where I explained how I completed an 8K on my own since I didn’t have the money to enter the actual race. Well this year I decided to run a half marathon on my own rather than fork over $95 to run on Sunday morning. I am pleased to announce that I finished 13 miles in 1:58 this morning! It felt good and it was a beautiful morning for a long run! Never let lack of funds keep you from reaching your goal. There is always a way around it!

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by M. Terry on February 3, 2012  •  Permalink
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Posted by M. Terry on February 3, 2012

https://wholetothecore.com/2012/02/03/sufficient-motivation-insufficient-funds-round-2/

US OBESITY RATE: 1 In 3 Adults, 1 In 6 Children

The Washington state ferry system no longer can legally hold 2000 passengers. Its new occupancy rate is 1750.  When the regulations were first established 20 years ago, the average American weighed 160 lbs, but now that average has escalated to 185 lbs, thus resulting in the change of the number of people permitted on board.

The CDC issued the following stats based on 2009-2010 findings:

1 in 3 American adults is obese

and 1 in 6 American children is obese

These truths are disturbing. And this is just stats on obesity (BMI >30), not including those who are overweight (BMI is between 25 and 29.9).  Obesity leads to heart disease, diabetes, and many other chronic illnesses, and obese children often continue down the path to becoming obese adults.

Your best bet to not being that 1 in 3, or having your child be that 1 in 6 is to eat a diet that is based on eating significant amounts of fruits, vegetables, whole grains, low- or nonfat dairy and lean protein, and low in sodium. Also, incorporate cardiovascular exercise and weight training into your daily routine to achieve maximum results. You will not only look better, but you will feel better for sure!

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by M. Terry on January 18, 2012  •  Permalink
Posted in Fitness, Motivation, Nutrition
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Posted by M. Terry on January 18, 2012

https://wholetothecore.com/2012/01/18/us-obesity-rate-1-in-3-adults-1-in-6-children/

A First Grader’s New Year’s Resolution

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Aleyah informed me on Wednesday that her New Year’s Resolution was to exercise every day. This goal was not prompted by me or her father. She is a planner. (I gave her a 2012 calendar the other day, and you would’ve thought it was gold by her reaction!) So her idea for today was to ride her bike and do Pilates. So that is what we did. After a half-mile bike ride (joel on his scooter holds us back a bit), she came in and I customized a 20-minute Pilates workout for her by usin my Denise Austin’s Hit the Spot Pilates.

And as you see below, her sister and brother followed suit! Just as they followed her example, she followed the example of her Dad and Mom. As I said, we never mentioned anything about an exercising resolution so she had no nudging from us, but she is simply putting into practice what she sees us doing. Parents that live out a healthy lifestyle are much more likely to have children who do the same. (See page 64 of Dr. Walt Larimore’s book, Super-sized Kids) You are your child’s hero, their most important influence, so live for them by choosing to incorporate healthy eating and exercise habits. They will be following close behind you- I promise!

And since we worked up such an appetite, we ended our evening on a “sweet” note and made some of our favorite cookies!

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by M. Terry on January 5, 2012  •  Permalink
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Posted by M. Terry on January 5, 2012

https://wholetothecore.com/2012/01/05/a-first-graders-new-year-resolution/

National Exchange Pleasantries Day

I ran the causeway on this blustery Monday morning, and I am always surprised at how many people do not initiate any greeting or even have the courtesy to return one as we pass. I know exercise can be intense at times, but that is no excuse for not saying hello, giving a slight nod of the head, or even a quick smile. It’s even Christmas time and it is still difficult to get people to return a “Good Morning” salutation. So, since today is my birthday, I am taking the liberty of declaring this National Exchange Pleasantries Day. Thank you to those of you who do greet me and others as we traverse the roadways of our great land!

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by M. Terry on December 19, 2011  •  Permalink
Posted in Fitness, Motivation

Posted by M. Terry on December 19, 2011

https://wholetothecore.com/2011/12/19/national-exchange-pleasantries-day/

Get Your Motor Running (i.e.- Your Metabolism)

From Men’s Health magazine, here is a list of 10 ways you can get your metabolism moving. Check out all the details of and the reasoning behind each tip here.   And I am taking the liberty of  adding one more… incorporate interval training into your workouts.

1. Don’t Diet!

2. Go to Bed Earlier

3. Eat More Protein

4. Go Organic When You Can

5. Get Up, Stand Up

6. Drink Cold Water

7. Eat the Heat

8. Rev Up in the Morning

9. Drink Coffee or Tea

10. Fight Fat With Fiber

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by M. Terry on December 14, 2011  •  Permalink
Posted in Fitness, Motivation, Nutrition
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Posted by M. Terry on December 14, 2011

https://wholetothecore.com/2011/12/14/get-your-motor-running-i-e-your-metabolism/

♫ Fartleking in a Winter Wonderland ♫

I enjoy running in the dark hours on these December mornings as my neighborhood has slowly become a wonderland of Christmas lights and decorations. And while the “winter” aspect doesn’t quite apply yet here in Florida, (it is 70 degrees at 6 AM) these cooler, less humid mornings are also a welcomed change for my runs. And now that my marathon training is over, I have returned to shorter runs. However, in order to get the most out of these decreased distances, I am back to fartleking. Fartlek is a Swedish term for “speed play” and is used to describe a workout that uses intervals of  varying speeds to help improve time, aerobic levels, and to also allow for a higher rate of caloric burn. The best part of fartlek training is that it is not just used in running. Use it when you:

  • walk
  • rollerblade
  • use the elliptical machine
  • cycling
  • using the stairclimber (pure torture as far as I’m concerned)
  • or any other cardio workout

My 3-mile run consisted of running at a regular pace for approximately 1/2  of a mile and then sprinting for 1/4 mile or so. I did this 3 times and then finished  up with a  hard sprint. Check out Runner’s World for a few additional ideas on incorporating fartleks into your walks, runs, or whatever you choose to do.

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by M. Terry on December 5, 2011  •  Permalink
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Posted by M. Terry on December 5, 2011

https://wholetothecore.com/2011/12/05/%e2%99%ab-fartleking-in-a-winter-wonderland-%e2%99%ab/

From Couch Potato to Couch Warrior

Fitness Magazine’s, The Couch Workout, is a great way to incorporate some exercise into a morning or evening of TV watching. Like to spend Saturday and Sunday afternoons watching some football? Use this one-piece-of-equipment workout as you cheer on your favorite team. (BTW- My Seminoles play BC tonight. Go ‘Noles!) Use your “me” time to relax and tone! A resistance band can be bought at any area sports store or go to Amazon and spend about $15 for one. It’s a minor investment for all its benefits.

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by M. Terry on November 3, 2011  •  Permalink
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Posted by M. Terry on November 3, 2011

https://wholetothecore.com/2011/11/03/from-couch-potato-to-couch-warrior/

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