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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Core Blaster Extreme

Oscar: [looking at Michael’s credit card statement] $1,200, what's a "Core Blaster Extreme?"

Michael: That is, BY FAR, the best way to strengthen your core. This machine . . . you sit on a stabilizer ball. You put your feet into the power stirrups. You reach up and you grab onto the super-rod and you twist and you twist and you twist. It strengthens your entire core: Your back core, your arm core. The Marine Corps actually uses it . . .

* * *
Michael's close -- in that he recognizes the importance of a strong core -- but, let's back up for a minute. Your core is basically your torso, all of your body except your head, arms, and legs. In athletics, core muscles are responsible for stability. A strong core means dynamic movements, safety from injury, better form and posture.

However, no matter WHAT core you're trying to tone, you don't need fancy, expensive equipment. All you need is yourself and gravity. Thankfully, both are free and abundant.

1.) If you're completely new to core exercises, you will want to start with a Basic Plank position. Those of your who do yoga are familiar with this pose -- it works the upper and lower abs. Again, those of you who are new should start here before advancing to the other exercises.


You begin on your hands and knees and step your legs out behind you as if you're in the up position of a push-up. Hold the position and breathe. Concentrate on your abdominal muscles. Feel them tighten. Feel the energy holding your entire body steady from head to core to toe. And try your best to keep your back flat.

Try to hold this pose for 30 seconds. If you can't, start slow and work your way up. Once you can hold a plank for 60 seconds, you can increase the difficulty.

2.) Congrats! You've mastered the plank. Now it's time to up the difficulty a bit by bringing it down to the elbows. This position is called Modified Plank.

You begin similarly to a regular plank, but instead of placing your palms on the floor, take it to your elbows -- laying your forearms on the ground and clasp your hands in front of you.



Try to hold this position for 30 seconds. Then work your way up to 60, 90, even 120 seconds (2 minutes). Do three sets, resting in between for about 90 seconds.

3.) Side Planks are yet another way to tone your core. They hit the abdominal obliques. Or, what Michael would call your "side core." We don't have a great photo, but in this one, Ashley's in side plank.


You can perform this exercise and keep your arm that's closest to the ceiling by your side, or extend it to the ceiling. Start with 30 seconds. Then 60. Then 90. Then 120. Three sets. 90 seconds of rest in between.


4.) That's right -- side plank also has a modified version. Again. All you do is bring it down to your elbow -- forearm on the ground. You'll be surprised how much this ups the difficulty.


(One more time:) Start with 30 seconds. Then 60. Then 90. Then 120. Three sets. 90 seconds of rest in between.

To recap: Strengthening your core can help improve your running efficiency. It's also good for your speed and endurance. With a strong core, you won't find yourself with as much back pain after long runs. You'll power through races and workouts . . . and have less complaints of tiredness, too.

But there are a million more ways to work your core. These are just the basics. What do YOU do in your workout routine? We'd love your tips and suggestions! Just leave a comment or email us at neverhomemaker [at] gmail [dot] com.

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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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