Healthy Trends

I was flipping through some old magazines last night and it brought into mind the whole phenomenon of fitness trends. When I went away to college over 10 years ago, yoga was this huge, "new" thing everyone was doing. Ithaca College offered a few yoga classes -- not many -- but I eagerly waited in line to get a coveted spot in an evening class.

Ommmmm . . .

I feel like Pilates is what next appeared on the scene. I don't exactly remember when, but it was BIG. That and getting in time on the elliptical. Then a fusion of yoga and Pilates. Running became a trend, too. Spinning class. Then the whole Zumba craze. Then hot yoga -- everyone must try HOT yoga.

Now I can't read a magazine or blog without seeing some mention of CrossFit. Burpees. Hollow rocks. Jackknives. Split jumps. I have no clue what I'm even writing about here.

I've been swept into several of these trends. I'm sure many of you have as well. And I know I'm forgetting a ton of them. In my mother's 20s, it was all about dance aerobics. Sweatin' to the Oldies. Jogging. We all know how cycles tend to recur in time -- like how yoga, as I mentioned above, really isn't so "new" and has been done for ages and ages.

I wonder when we'll all be stocking up on equipment for step aerobics class!


According to Women's Health Magazine, "Strength training and body-weight training will be among the most popular fitness trends of 2013."

Now, one thing that has kept me from participating in more recent trends is the cost of classes and gym memberships. The time involved outside of running, which -- for me -- will never be a trend. It's my lifelong buddy. My activity of choice. So, what's awesome about this body-weight training is that . . . all you need is yourself!

Check out all these Zero Dollar Strength Training workouts you can do!

I'm planning to start my new year by indulging in this trend myself. I need help busting out of my fitness rut. I know my running will benefit from it. My body and bones, too. I am going to stop taking down Stephen's doorway pull-up bar and start putting myself up there as well.

What's your favorite fitness trend now or from throughout the ages?

Or perhaps there's one you'd like to forget! Just like with fashion, we can definitely have our missteps. For example, I am terrible at Pilates. I hate it. I tried it on once -- it was far from flattering -- and that was enough for me.

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You, Too, Can Rock a Chin-Up

Last week, I wrote about my new-found ability to do a chin-up. Ever since, I've received a number of emails asking a simple question: HOW DID YOU DO THAT?! Mind you, it's a single chin-up. But, regardless, I'm quite proud of it. So, though I'm certainly no strongwoman worthy of instructing how to perform such a feat, I do have some tips to offer. Tips that might get you closer to nudging your own chin above the bar. Or tips that might simply help you develop better upper-body strength.

We all need to start somewhere, right?


Hi. Let's be honest for a moment.

If you're anything like me (and I think many of you are, or you wouldn't keep reading) . . . you need to focus more on strengthening your upper-half. For years and years, I ran. I ran some more. I did spin classes. I walked. I ran some more. Though I did yoga from time to time, I didn't focus much on my arm strength. Ever. Or my core strength for that matter (that's a topic for another day -- Stephen has some excellent workouts that I've been neglecting).

In high school, part of those dreaded Presidential Fitness Tests involved doing a pull-up. Or maybe it was a chin-up, I can't really remember. It's irrelevant because I would never even try it. Not even the bar hang. Wow, as I wrote those sentences, I just realized that for such an over-achieving dork, I was a difficult student in gym class! And here's a fun fact: The only detention I ever received resulted from my attitude in gym class one day.

Phew. I feel . . . lighter having told you my troubled past!


Well, you're about to be schooled. So, take note!

A chin-up . . .

• is performed with an under-handed grip. 
• You start with your palms facing you. 
• The action works your biceps more. 
• Generally, it's an easier way to lift your body.

A pull-up . . .

• is performed with an overhand grip. 
• You start with your palms facing away from you. 
• The action works more on your back versus your biceps. 
• You guessed it, this is much harder.

Now that you know all there is to know. You can get yourself a bar and do one. It's that easy!

WRONG.

Yes. You may want to go out there and see what you can do. Test your "starting ability" . . . so go ahead. If you don't have your own at-home bar (you can get one here), head to the gym. A playground. Anywhere you can find something solid to hang from.

Test yourself. (It's more than OK to fail miserably.)

If you just hang there for a second . . . and then leave hanging again, but this time it's your head in shame (like I did so many times), follow these tips. My method isn't scientific. It isn't clinically proven. It's not even particularly formal in any way. But it's how I magically found myself on the positive side of the bar last week. And every day since.

(((Yeah. I've been doing chin-ups every day now. Not more than one. But one on several occasions per day. Averaging around 4 to 5 each day. I'm not bragging. I'm just letting you know that even the most hopeless of you has, well, HOPE. You really can do it with some practice and determination!)))


1.) Start on the ground. What I used to do instead of the bar in high school was the alternative test for arm strength: Push-ups. I was fierce at them. 25 was the target to hit. And I hit 25 every year. During college, I tried to maintain my ability to do 25 push-ups. And I did practice them off and on. I'd do a couple sets every day for several weeks. Then forget about it for months. Then start up again.

After college, I upped my practice and they became a regular habit. But I never really pushed past the 25 mark. Within the past year or two, I decided to change that. I began the intense, 6-week 100 push-ups program. I never finished it. I didn't even follow the workouts for a terribly long period of time. What it DID get me doing is 3 sets of push-ups in a row. I did what felt OK for my body, and this summer I was up to doing 3 sets -- 50, 65, and 45. One night per week, I'd just do as many as I humanly could. I got up to 80.


If you can't imagine doing a single push-up, don't worry. But I do I suggest starting with your arm strength on the ground versus skipping to the bar. Check out the One Hundred Push-Ups site and build your strength. Take some yoga classes and really focus on the arm strength poses. Get comfortable working your arms. Lifting, even.

Once you're more comfortable, move along and try step 2.


2.) Think negatively. Not about your ability to progress. I'm talking NEGATIVE chin-ups. They work the same muscles, just in a different, more manageable way. Before you know it, your arms will be buff. Capable. Eager.

• Hang for 30 seconds (or more, if you can) like you just pulled yourself up (so in the top position with your chin above the bar). Stand on a chair or, if you have an at-home bar, jump to get into position.
• Then slowly lower yourself down. S.L.O.W.L.Y.
• Do this five times. Twice a day (or more, if you feel comfortable).

IMPORTANT: Lower yourself in a slow and controlled way. You're building strength. As I mentioned above, you use the same muscles on the way down that you use on the way up. This will help teach you muscles how to coordinate with each other.


3.) Forge ahead. When you feel comfortable with your level of strength. Or perhaps if you're just feeling crazy one day . . . try to do a chin-up again. Maybe it won't happen at first. So, you can keep following up with steps 1 and 2. But keep trying. Don't hurt yourself and, of course, listen to the signals your arms are giving you. But try again. And again. And one more time.

The day I did the magical chin-up . . . I didn't know that would be the day to changed everything. I tried it once because Stephen had set the bar up in our kitchen hallway. FAIL. I tried again on my way to bake something. FAIL #2. And then I tried again on my way inside after a run. That's when it all clicked.

I did it! Woah. I. DID. IT!

Since I was able to do it the one time, I've kept trying. I still do my push-ups, but now several times a day, I'll try do to a chin-up. Sometimes I do it, sometimes I don't. But with each time my chin rises above the bar, I'm getting stronger. More able. I'm gaining more confidence, too. And it feels great.


4.) Think holistically. I attribute my ability -- in part -- to my general fitness. Without running, my body wouldn't be as toned overall. My core strength wouldn't be there either. Even though I need to work on it quite a bit. When I do my chin-ups, I can feel my whole body working. Not just my arms. Just something to keep in mind.

One last tip: I don't know if it's endorphins or what . . . but I seem to have more success trying chin-ups after a run. I'll come inside and try right away, while my head is still buzzing from all that activity. Usually I can do one. If I've just gotten up from a couch session, not so much. It may be pure coincidence, but it's worth a try.

As far as moving past just one, I don't have the ability yet. I'm going to keep trying my several times a day method. I'll still incorporate the negative chin-ups. And I'll even just try to do two. A couple times a day. Just try. If you have any tips and/or experiences to share, we'd love to hear 'em. Just leave a comment or email us at neverhomemaker [at] gmail [dot] com.

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New Fitness Goal: Chin-Up

Strength training has never, ever been my favorite thing to do. To avoid it, I do yoga. But lately, I haven't been doing any at all. Alright. So, I do push-ups. I was doing a ton of them too. I even got up to doing 80 at a time -- until I got busy. I think it's been over a week since I've cranked out my usual sets.

Needless to say, I'm feeling pretty weak. I'm also feeling somewhat unmotivated. Like I need a new goal. You may remember me mentioning in a previous post (Zero Dollar Strength Training) that I'd like to do pull-ups. Even just one would be great!

So, last night I set out to do just that. And look!


I totally rocked it -- look at me go!!! OK, no. I'm completely lying. COMPLETELY LYING, PEOPLE! I tried so very hard to do just one chin-up (because as I learned recently -- a pull-up uses an over-handed grip, chin-up is under-handed) . . . and I failed miserably. It's SO HARD!

But instead of letting that get me down. Instead of viewing my lack of ability as some sort of weakness (well, quite literally it is a weakness that is keeping me from doing a chin-up, but you know what I mean) -- I took it as a challenge. I made it a start to something. Instead of freaking out and walking home with my head hanging in shame, I did a negative chin-up. It's a building block to being able to do the real thing. You just start from the top position and slowly (in a very controlled way, using your muscles) lower yourself to the ground.


I did three repeats of the negative chin-up. Today, I hope to do five. And my goal by the end of the summer is to do a single chin-up successfully. I realize this goal may seem small, but -- at least for me -- this feat seems unimaginable!

Have you recently set any new fitness goals? What are they? And if you can do chin-ups and pull-ups like a pro, please, please, please share with me your secret to success! Just leave a comment or email us at neverhomemaner [at] gmail [dot] com.

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(Day After) Hump Day Yoga: Bakasana

I must have totally been out of it yesterday. For whatever reason, I had it in my head that today is Hump Day Yoga. But, of course, we all know I'm a day late. I'm sure you don't mind. Today's focus is on the Crow Pose (or Bakasana) -- it's a more intermediate or advanced pose than we've been covering, but it's one I most definitely enjoy. Mostly for the challenge.

If you're new to yoga, you may want to take it slow with this one. Some of you may have never balanced your body like this before. When I was young, I used to take gymnastics -- so, I had a head start the first time our yoga instructor asked us to do it. But those of you seasoned yogis out there might notice I'm making a beginners no-no.


According to Yoga Journal: "Beginners tend to move into this pose by lifting their buttocks high away from their heels. In Bakasana try to keep yourself tucked tight, with the heels and buttocks close together. When you are ready to take the feet off the floor, push the upper arms against the shins and draw your inner groins deep into the pelvis to help you with the lift."

Just do your best! And if you're totally new and still want to try this pose: Be careful! You may also find it easier to start by having your feet on a towel or something else (again, be careful) to lift yourself up a bit higher than just starting from the floor.

CROW POSE (BAKASANA)

1. Squat with your feet a few inches apart from one another. Separate your knees (so they are wider than your hips) and gently lean forward. Your arms should be between the inner thighs.
2. Stretch your arms slightly forward, then continue on to bend your elbows and place your palms on the floor. The back of the upper arms should rest against your shin bones. 
3. Gently lean forward -- shifting your weight from your legs/feet to your arms. It's best to slowly lift from flat feet to tippy-toes to look-mom-no-feet, if that makes any sense.
4. Once you're up -- stay there for between 10 seconds and 1 minute. If you don't get totally up, don't fret. Just keep practicing.

And if this pose looks crazy to you, don't do it. I'm planning to do some more basic poses for next week's post. I also tried a super difficult pose over the weekend that I've been working up to -- first an assisted elbow stand. Then elbow stand. Then assisted half-scorpion. Then I just went for an unassisted. Definitely am not there yet. I'm in no way suggesting you try this at home. In fact, please don't if you have no prior gymnastics/dance/cheerleading/etc. experience.

(Image from yoga.about.com)

Anyway, I'd love to know what you think of the Hump Day Yoga series we have going on the blog. Do you like it? Indifferent? Hate it? Are the instructions easy to follow? Would you rather learn this stuff from someone more qualified? Anything good, bad, or ugly is fine. Just leave us a comment or email us at neverhomemaker@gmail.com


ALSO check out this month's Blog Love Fest. It's a special edition because we're not only sharing the links in a list this month. We're creating a categorized blogLOVEroll. For all the gooey details, just visit the BLF post.

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Hump Day Yoga: Chaturanga Dandasana Sequence

Some questions we have recently received via Twitter revolve around strength training and running. I think I've written before, but for those of you who are new to (never home)maker . . . I do yoga for all my strength training. The plank pose is amazingly effective at developing arm and core strength. Combine it with the chaturanga dandasana move ending in upward-facing dog (urdhva mukha svanasana), and you've got yourself a great strength training workout for the upper-body -- without barbells and all the grunting weightlifters.

Here's the whole sequence:


As you can see, I'm not perfect at it. And Stephen didn't get a good picture of when I got into the exact chaturanga dandasana position (where you're hovering above the ground, like this person is). And below I break it down the best I can (then let the experts show you the rest!).

PLANK POSE:


This one's easy. Just get your body moving as if you're going to do full pushups. But instead of actually doing a pushup, hold yourself there -- drawing on your core muscles and arms to balance yourself. Try to keep your back straight and your tailbone tucked in. On me, it looks like I'm not doing this. But I assure you, it's just my luscious booty that makes me look sloppy.

Start by trying to hold this post for 10 seconds. Then 20. Then 30. Try to work up to 1 minute. It's hard, and I'm still trying to get a full minute in. Stephen, on the other hand, could hold this one all day!

CHATURANGA DANDASANA:


I always thought this name referred to the whole sequence. But I am gathering that "chaturanga" is the pose where your body is hovering parallel to the floor (please correct me if I'm wrong -- I'm certainly no expert). In my mind, the way to do this pose is to slowly lower yourself from the plank position. Keep elbows as tucked into your body as possible -- almost touching your ribs as you lower yourself to the ground. And then, like I said, hover . . . keeping your back straight, pelvis tucked.

This lady can show you how it's done far better than I can:



UPWARD-FACING DOG:


After you've finished hovering for a while, push through to upward-facing dog. Your arms go straight, your back is slightly arched. Ribs open so you can breathe. Your legs straight behind you -- off the ground, balancing on feet and hands. In the photo above, I'm doing my feet all wrong. They should be pointed away from you -- toes under. Your gaze should go to the sky. Or ceiling.

Hold here for 30 seconds to a full minute. Then repeat the whole sequence.

If you're new to the whole Hump Day Yoga craze (OK. It's optimistic calling it a "craze" just yet), check out last week's post on standing balance poses . . . and our first installment focused on building leg balance/strength -- warrior II.

And don't forget to add yourself to this month's BLOG LOVE FEST!


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