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Fitness for You Personal Training

Help, I'm So Sore This Morning!

5/21/2017

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written by Mary Ellen Coffey
 
When you exercise regularly, or are new to exercise you'll have days when you wake up feeling pretty darn sore. It may be an overall soreness, or could be specific to certain areas, but it's during these times in particular that it's important to motivate yourself to move and release that soreness.
 
By warming up your joints and muscles with these simple mobility, body weight, and resistance band movements you'll ease away that stiffness, release the tension it's causing within your body, and feel your soreness fade away.
                                                              
Ten simple drills you can do to ease away that soreness:
  1. Leg Swings: stand tall, sideways to a wall with your right hand placed on the wall for balance. Swing your left leg forward and back being careful not to arch your back on the back swing. Let your glutes do the work. 10 reps each side  
  2. Side Leg Swings: stand tall facing a wall with arms straight and both hands placed on the wall. Keeping your left leg planted swing your right leg across your front towards your left side and  immediately to your right side keeping your toes pointing up. Let your hips rotate with your leg. 10 reps each side
  3. Hip Circles: place your hands on your hips and circle your hips around as if practicing the hula hoop. Make sure the movement comes from the hips and not lower back. 10 circles each way  
  4. Knee Hugs: as you step forward hug one knee to your chest and squeeze, repeat with the other knee as you continue to move forward. 10 each leg  
  5. Butt Kicks: moving forward with your hands behind you over your buttocks, and palms facing out, bend your knee and kick your right heel towards your right palm, walking forward kick your left heel towards your left palm. You should feel a stretch in front of your leg. 10 each leg  
  6. Squats: holding on to a sturdy object squat down as far as is comfortable for you, keeping your spine straight and chest proud. 5 times  
  7. Inverted Hamstring: stand tall, right hand on wall for balance (if need be), balance on right leg, and as you bring your left leg back drop your torso forward by bending at the hips while keeping your spine straight. Get as straight as you can from head to toe, and stand back up. 10 each side
  8. Lateral band walks: place a band around your ankles and move laterally to the right. Slight bend in knees being careful to not let knees cave in, knees stay over ankles. 5 times right 5 times left
  9. Band one arm chest press: anchor band behind you, set up in lunge position, grab band and punch forward. 10 times each side
  10. Band hip hinge: anchor band in front of you, grab handle, move back so there's resistance on the band, legs hip width apart, shoulders down, arms straight, and pull band to body, hip hinge, spine straight, and allow hands to pass through legs high in groin area. Back up to starting position and repeat 10 times. With band behind you this time, grab band between legs, walk out until you feel the band resistance, legs hip width apart, keeping arms planted to front of body, hip hinge with spine straight, and allow band to pull your hands through, go into a deep hip hinge and then push hips forward keeping arms planted on front of body. 10 times
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Three Magnificent Results You'll Get From Kettlebell Swings

5/8/2017

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written by Mary Ellen Coffey
 
1) Strong Posterior Chain
 
What are the benefits of a stronger posterior chain? Your hips are part of your posterior chain and kettlebell swings directly strengthen them. Stronger hips allow you to move better and with more power, reduce potential for injury if you were to fall, and keeps you participating in your activities longer. The same for your lower back. According to the National Academy of Sports Medicine low-back pain is one of the major forms of musculoskeletal degeneration seen in the adult population, affecting nearly 80% of all adults. Poor posterior strength can contribute negatively to our everyday tasks and activities, slowing us down, and possibly stopping us from enjoying certain activities. The strength you build through kettlebell swings can significantly improve your lower back and hip health simply because this move alone helps develop back (posterior) strength.   
 
2) Cardio-Respiratory Health
 
What are the benefits of improving your cardio-respiratory health? There are many, but simply put if you'd like to participate in your activities longer without getting tired or winded than kettlebell swings can help you with that. By improving your heart and lung health you'll decrease your pulse rate which allows your heart to work more efficiently while you are doing whatever cardio based activities you enjoy such as, but not limited to, biking, hiking, walking, tennis, or running. Kettlebell swings offer a unique blend of strength and conditioning all in one move, and your body will become better at bringing oxygen to your muscles.        
 
3) Grip Strength
 
What are the benefits of having a stronger grip? Not only will you strengthen your grip through kettlebell swings, but also your forearms. Cooking with heavy pots and pans becomes easier with a stronger grip as well as gardening, and carrying heavy loads, or even opening up a jar. As we age weak hands and forearms can limit our ability to do more for ourselves, and possibly stop us from engaging in creative hobbies. The unique design of the kettlebell allows you to develop excellent grip and forearm strength especially during the kettlebell swing.
 
By learning proper form and technique for the kettlebell swing you'll have the ability to add this powerful effective movement into your current routine. Designed for efficiency, but high on technique, the kettlebell swing could soon become your favorite go-to exercise. With workouts as little as 15 minutes long the kettlebell is an excellent all around tool intended to increase and improve upon your current fitness level including your strength and conditioning. 
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