This month we work single sided exercises to build symmetry and increase body awareness.
1. Step up:
2. Single Arm Bicep Curl:
3. Single Arm Overhead Press:
4. Tree:
5. Split Squat:
August Five Exercises for Strength and Balance
Learning Proper Pull Up Form From Rastafarians In The Park
If you have spent any time with me in the past six months you have probably heard me talk about my pull up goal. I am working on doing a proper pull-up (from hanging with straight arms, not jumping, overhand grip, shoulders down, pulling my face up higher than the bar, then all the way back down to straight arms in one smooth motion). My goal was to do one of these by my 43rd birthday (which was June 28 – mark your calendars for next year). It is now mid July and I am this close! I can jump, grab the bar and pull up, and I can do a chin up (underhand grip) from hanging, so I know that soon I will have it.
One of my clients recently brought me this New York Times article the author talks about his struggle with pull-ups, and how after running into some men at the park (not personal trainers by the way, just regular dudes) he realized he was doing pull-ups all wrong. What I love about his story is the way the men offered him corrections on his form. They seemed so sweet, as if they were genuinely trying to help him, not make him feel bad, or show him up.
The author realizes that in addition to correcting his form, he needs to strengthen all of his muscles, not just arms to effectively pull himself up. He writes:
“Novices rely too much on their biceps. A proper pull up is a yogic feat of concentration and grace. It’s possible only when multiple muscle groups are working in tandem: the biceps, the lats, legs, abs, and lower back”
What are your summer fitness goals and how can I help you achieve them?
Anne McCranie is a Portland, Oregon based licensed massage therapist and personal trainer. She works with her clients one on one and in small groups to aid in pain relief, build strength and reduce stress.
Chipotle Sweet Potato Salad Recipe
One of my ladies brought this to a recent potluck (thanks Concetta!) and I loved it so much I am sharing it with you. The combination of smoky spices and bright colors offers a nice change from traditional potato salad. Loaded with fiber, B vitamins, and beta carotene, sweet potatoes pack a nutritional punch. Try this at your next BBQ and let me know what you think in the comments below…
Ingredients:
• 1 ½ lbs sweet potatoes, peeled and chopped into 1 inch pieces
• ½ cup mayonnaise
• Juice from one lime
• 1 tsp chipotle chill powder
• 1 tsp smoked sea salt*
• 1 tsp black pepper
• ½ cup finely chopped red onion
• ¼ cup chopped cilantro
Directions:
1. Steam potatoes: Fill a large pot with an inch of water and a pinch of salt. Place steamer basket in pot, and place potatoes into basket. Cover and steam for 7 – 10 minutes (until potatoes are just render when poked with a fork). Remove potatoes, spread them out on a large pan and chill.
2. Make dressing: Mix together mayo, lime juice, chili powder, salt, pepper, onion and cilantro.
3. Once the sweet potatoes have cooled, mix them with the dressing. Adjust seasonings to taste. Chill for a few minutes and serve cold.
*I found smoked sea salt and chipotle chili powder at New Seasons. You may substitute regular sea salt if you like.
Anne McCranie is a Portland (Sellwood), Oregon based Personal Trainer and Licensed Massage Therapist. She offers this recipe to tickle your taste buds. Please see your medical professional for specific dietary advice.
Healthy Feet, Healthy Body
If you have done any personal training with me or attended one of my Pilates or yoga classes you have no doubt heard me discuss the importance of strong, flexible, healthy feet. Greater strength and mobility allows for more economic movement.
What are “Healthy Feet”?
- Pain free!
- Strong and flexible, feet, ankles and toes, that all articulate when you walk.
- Toes are straight, not crooked, and point straight forward.
- Toes lie flat, not curled under, with toenails pointing up towards the ceiling.
- Foot is triangle shaped, widest at toes.
- You are able to walk barefoot without discomfort.
Why is Foot Health Important?
Deconditioned foot muscles can cause muscles in your legs, hips and back to work less efficiently. This may translate to pain in your knees, low back, shoulders and neck. Common foot ailments include: bunions, neuromas, plantar fasciitis (or plantar fasciosis), hammertoes, and ingrown toenails.
How Can I Correct These Problems?
Oh I’m glad you asked! The good news is a lot of this is under your control. Start paying attention to which shoes hurt your feet, what activities make your feet feel better or worse? Kick your shoes off once or twice a day and walk around the house or office barefoot (if you are not currently in a painful, inflamed state). Meet with Anne to learn about:
- Foot strengthening exercises
- Healthy footwear
- Correct Toes
- Use of heat or cold
- Myofascial release work
In this recent article about a new “foot core paradigm”. Dr. Patrick McKeon, an athletic therapist and professor of exercise science and his colleagues outline their ideas presented in the March issue of the British Journal of Sports Medicine. They argue that traditional sports medicine largely ignores the contribution of the intrinsic foot muscles in stabilization work.
“When we talk about core stability, you immediately have visions of people training their abdominal muscles,” says Dr. Patrick McKeon, an athletic therapist and professor of exercise science at Ithaca College in New York.
“We also have a foot core,” he says. “The muscles in the foot behave in the same way.”
These small muscles in our feet help keep us stable and balanced as we move. By relying on shoes with arch support, or orthodics we use the small muscles less. The large muscles of the foot and lower leg often take over the role of stabilization. This can lead to overuse injuries. When my clients ask me about orthodics I recommend using them as a temporary “cast” to support and immobilize the injured area while it heals rather than using orthodics an ongoing permanent solution. Once the inflammation is gone you can begin strengthening the muscles that support your arch, rather than allowing them to become deconditioned.
So how do we strengthen these tiny muscles? The authors recommend spreading the toes wide, squeezing them together, curling your toes and pulling a towel towards you, and picking up a marble with your toes (all moves by the way that we did here in our Healthy Feet Workshop this past February).
Contact me to find out how my “Healthy Foot” program can help you live pain free!
The June Five
BACK
1) Tai Chi Twist:
- Stand with feet about hip distance apart.
- Swing your arms from side to side, allowing your shoulders, hips, and legs to move.
- Spine twist. Ankle, hip and shoulder mobility.
2) Calf Raise:
- Stand on a yoga block.
- Slowly lift and lower your heels ten times.
- Strengthens whole posterior chain – calves, hamstrings, glutes.
3) Side Lunge:
- Stand with feet a little wider than hip distance.
- Shift your weight into your right leg as you bend your right knee.
- Straighten legs and move hips back to center.
- Reach up to the left, lifting your left leg if possible.
- Ten each side.
- Strengthens legs and hips, improves balance.
4) Hamstring Curl:
- Stand tall. Bring your weight to your right leg and stretch left lag back behind you as you tilt forward.
- Slowly kick right heel towards your bum, then extend your leg.
- Ten each side.
- Strengthens hamstrings, hips. Standing balance.
5) Calf Stretch:
- Stand facing a wall, right foot a little in front of left, both heels on the ground.
- Slowly work your front knee closer to the wall, then back off.
- Stretches ankles, calves.