Join Anne for a month-long fitness adventure! Hikes, boot camps, Pilates and Yoga. This Saturday we hit Tabor. Meet at the back stairs (near 60th and Belmont) at 2 pm for ninety minutes of stairs, running/ walking, and yoga. Call Anne to R.S.V.P. 503-705-4762.
See you Saturday!
According to this Wall Street Journal article, by Kevin Helliker yes they do. Core strength is the new buzzword in exercise circles. Everyone from elite athletes to weekend warriors are finding their inner strength (pun intended).
To quote Helliker:
After years of conquering the treadmill and bench press, I am now striking poses and performing movements that I had always considered “girly,” and the difficulty of it is humbling.
While he doesn’t specifically use the word Pilates, the three exercises illustrated in the article, glute bridge, pillar bridge and plank, look very similar to Pilates moves I do with my clients.
According to the author: “After three months of two core-training sessions a week, my body-fat percentage is down five points. My cruising speed on the treadmill has risen a full mile per hour, even though my weekly mileage plummeted to make time for the core exercises.”
Want to improve your running time? Try adding some core strengthening exercises to your program.
Here are three simple and effective core strengtheners. Shoot for one minute of each of these:
Plank hold: Make a straight line from your shoulder to your knee. Pull your belly button in and relax your neck.
Crunches: Rest your hands behind your head and slowly curl head and shoulders off the ground. This is about half as much effort as a traditional sit up. Think of flattening your abdominals and breathing.
Pilates Bridge: Press into your heels to lift your hips towards the ceiling without gripping with your glutes. Imagine your spine getting longer and your neck relaxing.
Try these moves two to three times a week for the next month and see if you notice a difference in your strength workouts.
Help Portland Roasting Coffee support World Water Day Sunday March 21st. This family friendly event includes live music and a fundraising walk around the Willamette. This event benefits nonprofits working to provide access to clean drinking water to regions in need.
The party continues Monday night with a concert at the Aladdin Theater. Performers include Obo Addy, 3 Leg Torso and Loveness Wesa. Look for Fluid’s massage gift certificate in the silent auction before the show.
For more information about either of these events go to WorldWaterDayPDX.com.
Hope to see you there!
I have had several requests for “Michelle Obama Arms” this summer (Linda I’m looking at you!). What is her secret to sculpted and toned – but not overly muscular – arms?
Women’s Health has the scoop—an exclusive interview with the First Lady, and confidential fitness advice from her longtime personal trainer, Cornell McClellan.
“My whole thing is moderation,” Obama tells us. “I have to exercise and eat in a balanced way. If I start ignoring both, I will put on weight.”
Obama is seriously dedicated. She has averaged three workout sessions a week for the past 12 years, usually at 5:30 a.m. “She’s truly committed herself to the importance of health and fitness,” says McClellan. “That’s the real secret of her success.”
Here is her Strength Program. Try going through these for one minute each, three sets of each exercise.
Dumbbell Lunge: Stand with feet together holding dumbbells at your side. Step right foot back until your knee almost touches the floor. Step feet back together. Switch sides.
Chest Press: Lying on the floor or an exercise ball, hold dumbbells out to the side arms in an “L” shape. Press arms up to lightly touch weights together over your chest, then back to the starting position.
Hip Raise (bridge): Start lying on your back, knees bent. Slowly press into your heels to lift your hips off the ground. Inhale here, then exhale to come back down.
Bent Over Rows: Stand with feet together holding weights by your side. Hinge forward at your hips keeping back flat. Pull your elbows towards the ceiling and draw shoulder blades towards each other. Slowly lower back to your starting position.
Side Plank: From hands and knees, come into a plank position either with legs straight or knees on the ground. Keep your right hand on the ground and spin to your left reaching left arm to the ceiling. Keep your tummy pulled in and back flat as you hold this position.
Arms Superset – Go through all three of these exercises for 15 to 20 reps three times without stopping to rest. Tricep Press down, Underhand grip Tricep Press down, One minute hammer (bicep) curl alternating arms. (You need a weight machine for these tricep moves, or you can substitute Dips and Tricep Overhead Extension with dumbbells). Tricep Press down: Attach a straight bar to the high pulley of a cable system. Bring arms by your side with elbows bent. Slowly straighten and bend your arms. Try these with an overhand grip and underhand grip. Hammer Curl: Stand with dumbbells by your side. Slowly bring right arm up towards the front of your shoulder then back down. Switch sides.
Mountain Climber (Michelle does 50 reps per leg). Start in push up position, legs and back straight. Bring your right knee towards your chest, ball of your foot on the ground. Quickly switch legs, bringing left leg forward and right leg back.
Here are a few shots from our recent hike up the Eagle Creek trail in the Columbia Gorge. Love summertime in Portland!
Horsetail Falls
water everywhere!
Punchbowl falls
Turned around here at the first set of campsites. 