Hello fitness friends!
Whether you snow shoe, ski or ice skate … winter sports are a great way to get in shape. Personal trainer Travis Steffen says there are some exercises you can do to prevent injury and soreness and they’re great no matter what kind of winter workout you have in mind.
“So from all the way down at your feet up through your core, that’s what’s really being worked during winter sports.” Steffen shows us five strengthening moves that are simple and require no equipment.
“First, we’re going to work the anterior tibialis. It’s the muscle right here on the front of the shin.” It might be small – but this muscle can cause a lot of pain if you ignore it.
“A lot of people will have big calf muscle but weak anterior tibialis and they’re going to get shin splints.” If you’ve ever had that injury – you don’t want it again. Prevent it by placing a weight plate or a body bar on top of your foot. Then just dig your heel into the floor and flex your toes toward the ceiling.
“Now we’ve got gastrocnemius – or the calf muscle.” It’s opposite the anterior tibialis and it’s bigger and more powerful, but Travis says it still needs attention. Calf raises are an easy way to target the calf – either on a step, or on the floor. You can add weights if you want, but just lifting your own body weight is effective.
“Now I want to focus on the core a little bit….” Forget traditional crunches, Travis says planks are the better way to get strong. “When you’re doing these you’re kind of replicating the same type of movement you’re getting on the slopes because it’s not a single contraction, it’s a static hold.”
Now to the huge muscle groups in the legs - quadriceps and gluteals. Full squats are the way to go to strengthen your lower half, but the deceiving wall sit is ideal for a sport like skiing. “You are bending and flexing your knees on the slopes, but you’re also holding contractions.”
There you have it - five basic moves to help you power through powder … or any sport you choose. “If you really want to perform better and you don’t want to be sore the next day – those are the areas you need to focus on.”
You can get fit with Travis anytime it's convenient for you by visiting his website:
http://www.workoutbox.com/home/3/
EEK
Erin.Kiernan@whotv.com
Tuesday, February 28, 2012
Tuesday, February 21, 2012
When you see Shirley and Craig Phinney working out at the gym today, you’d never guess they used to be couch potatoes. A few years ago, Craig was weighing in at more than three hundred pounds. Shirley hated what she saw in the mirror and she’s the one who decided they needed to make a change.
“I got fed up,” she says with a shrug. “I told him, ‘here’s your ultimatum: you can do a fitness program or a personal trainer’ – that was it. There wasn’t a third choice and I wasn’t going to give him one because this was our life!”
Shirley wasn’t the only one trying to give Craig a wakeup call…so was his doctor. He remembers the conversation well. “He said, ‘Craig, you’re killing yourself and you’ve gotta do something.' It was the second time he told me I was near death.”
The first time was February of 2009. Craig was diagnosed with colon cancer. He eventually received a clean bill of health and returned to his job as an Ankeny police officer. He and Shirley also started “Cops Against Cancer”.
“With our organization we’re helping families where insurance doesn’t,” Craig explains, “we’re helping them with things like lodging and gas and meals. We approach those families and say – we can help, let us help.”
The Phinney’s knew they needed help getting fit so they started training with Daniel Wright and Rebecca Meyer of “Biggest Loser” fame … and life started to change. Craig can’t keep the smile of his face when he talks about it. “I was 53 years old, a non-athlete and I was able to do stuff I’ve never been able to do before in my life!”
Even a serious knee injury didn’t derail the workouts. The Craig and Shirley kept at it, dropped a ton of weight together, and want others to know they can do the same thing. “No matter the obstacle or what you’re going through, there’s a way… you just have to make it in your mind that you’re going to do it.”
You can help the “Cops Against Cancer” help other families by participating in a fitness challenge on March 3rd.
For details: http://www.copsagainstcancer.org/
“I got fed up,” she says with a shrug. “I told him, ‘here’s your ultimatum: you can do a fitness program or a personal trainer’ – that was it. There wasn’t a third choice and I wasn’t going to give him one because this was our life!”
Shirley wasn’t the only one trying to give Craig a wakeup call…so was his doctor. He remembers the conversation well. “He said, ‘Craig, you’re killing yourself and you’ve gotta do something.' It was the second time he told me I was near death.”
The first time was February of 2009. Craig was diagnosed with colon cancer. He eventually received a clean bill of health and returned to his job as an Ankeny police officer. He and Shirley also started “Cops Against Cancer”.
“With our organization we’re helping families where insurance doesn’t,” Craig explains, “we’re helping them with things like lodging and gas and meals. We approach those families and say – we can help, let us help.”
The Phinney’s knew they needed help getting fit so they started training with Daniel Wright and Rebecca Meyer of “Biggest Loser” fame … and life started to change. Craig can’t keep the smile of his face when he talks about it. “I was 53 years old, a non-athlete and I was able to do stuff I’ve never been able to do before in my life!”
Even a serious knee injury didn’t derail the workouts. The Craig and Shirley kept at it, dropped a ton of weight together, and want others to know they can do the same thing. “No matter the obstacle or what you’re going through, there’s a way… you just have to make it in your mind that you’re going to do it.”
You can help the “Cops Against Cancer” help other families by participating in a fitness challenge on March 3rd.
For details: http://www.copsagainstcancer.org/
Tuesday, February 7, 2012
Fitness Fusion
It’s a trend that’s a little controversial – but it will help you battle boredom because you get to try a variety of exercises, all in one class.
At first glance, it looks like we’re doing cardio kickboxing or interval training. But there’s also weight lifting and even some Pilates.
Personal trainer Angie Gallagher explains, “We’re taking popular classes and mixing them…fusing together to make something new.” It’s called “fitness fusion” – in it, instructors combine different workouts to keep you on your toes.
“The big craze right now is still Pilates, but then mixing it with cardio. It can be anything - salsa, hip-hop, boxing….”
Some fitness experts aren’t crazy about the idea of blending these moves with aerobic exercise, but others think fusion classes are a way to get people to try yoga or Pilates when they otherwise wouldn’t. “There are all those functional movements that are a part of day to day living. Those require your core to be activated and strong.”
In many fusion classes you’ll get those benefits, along with moves that test your endurance and some heart-pumping cardio. You’ll blast calories – and get out of a rut, fast! “Not only do participants get bored – instructors get bored! Everyone is looking for ways to mix it up and make it fun, too!”
Angie has a new studio. For information on working out with her:
www.fitnesswithangie.net
Here's to a healthy week!
EEK
Erin.Kiernan@whotv.com
At first glance, it looks like we’re doing cardio kickboxing or interval training. But there’s also weight lifting and even some Pilates.
Personal trainer Angie Gallagher explains, “We’re taking popular classes and mixing them…fusing together to make something new.” It’s called “fitness fusion” – in it, instructors combine different workouts to keep you on your toes.
“The big craze right now is still Pilates, but then mixing it with cardio. It can be anything - salsa, hip-hop, boxing….”
Some fitness experts aren’t crazy about the idea of blending these moves with aerobic exercise, but others think fusion classes are a way to get people to try yoga or Pilates when they otherwise wouldn’t. “There are all those functional movements that are a part of day to day living. Those require your core to be activated and strong.”
In many fusion classes you’ll get those benefits, along with moves that test your endurance and some heart-pumping cardio. You’ll blast calories – and get out of a rut, fast! “Not only do participants get bored – instructors get bored! Everyone is looking for ways to mix it up and make it fun, too!”
Angie has a new studio. For information on working out with her:
www.fitnesswithangie.net
Here's to a healthy week!
EEK
Erin.Kiernan@whotv.com
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