Focus on: Quads and Hamstrings

I hope you all had a very Merry Christmas!  Mine included a lot of delicious food (and cooking/baking in the kitchen), time spent with my dear relatives, and a good bit of exercising (especially walking outside, to see all of the pretty lights), too.  It's pretty crazy to think that we are so near the end of 2010, already!

Are you a serious runner or walker?  Here are some must-do exercises and stretches that require little or no equipment.  I did some of them today, while spending time with my family (which deserves extra points for multi-tasking, right?)!

"Static" Wall Squat
Start with your back firmly against a wall.  Your feet should be flat on the floor, roughly shoulder-width apart.  Keeping your upper body tight, lower yourself down and hold for 30-60 seconds for starters.  Slowly slide back up the wall, returning to starting position.  As you do these more frequently, you can increase the time you stay down in squat position, and alternate between 45° and 90° angles.  The longer you hold this move, the more pressure you will feel pulsating all the way from your legs down into your heels (since you're holding up your own body weight).  For maximum intensity, I like to distract myself by reading or occupying my mind elsewhere while holding the squat, so that I temporarily forget about how much my legs are burning!

Variations: Try extending one leg when you are down in the squat position.  Hold for the duration of the exercise, then come back up, and switch legs.
Another way to "switch things up" is to use a fitness ball.  Place the ball between yourself and the wall, and let it roll down with you as you squat into a 45°-90° position.  Lean in to the ball, while holding in your abs.

The Standing Quad Stretch
Standing upright, raise one leg back as far as you can, pulling your heel in towards your bum (if you can't stretch it that far, don't worry!  Be patient and keep working at it, and the muscles will eventually give).  Use your alternate hand, or both hands; whichever you prefer, being careful to keep your raised leg closely aligned with your standing leg, so that your knee isn't jetting out to the side (to prevent injury).  Hold for 20-30 seconds, and switch legs.

Though this stretch is great for improving posture and balance, feel free to use a chair or lean up against a wall for support.

  
Variations:  Instead of doing this as a standing quad stretch, try it while lying down.  Remember to keep your abs pulled in, and your bent knee close to your straightened knee (so that you are stretching properly and effectively) while holding the move.

Kneeling Quad / Hip Flexor Stretch
Start in standing position, extend one leg back, lowering into a one-legged lunge.  Place both hands on your bent knee.  With your upper body tight, shift your shoulders slightly back, and tilt you pelvis and chest forward.  Hold for 20-30 seconds, making sure to avoid arching in your lower back (to prevent injury).

Variations:  The Crescent Lunge
Instead of resting your hands on your knee while lunging, try raising them up towards the ceiling in a yoga Warrior pose.  Arms raised, pushing your chest up and out, extend your fingertips to the sky; inhaling and exhaling.

You can also do this stretch up against a wall or stationary object, and pull the leg extended behind you in towards your back (using your hand, grab your ankle and curl it inward).

Advanced Double Leg (and Ab) Stretch
Kneeling with both legs, start with your knees about hip-/shoulder-width apart.  Now, with your abs tight, gently lean back.  If you can, grasp your ankles (or heels, if that is too hard) and pull your upper body towards your heels (but only go as far as feels right).  Hold for 30 seconds, concentrating on breathing deeply.  Another way you can do the move is to extend your fingertips to the floor.  Slowly raise yourself back up, and repeat if you like.

Variations: Start with your hands at your sides, as you kneel.  Instead of grabbing your ankles or heels while you lower yourself back, raise your arms up and forward as your upper body extends in the opposite direction.  Be careful not to let your lower back arch (to prevent injury).

Pigeon Pose variation
This move opens up your hips, while stretching out your quads.  Start out by sitting on your bum, with your legs out in front of you.  Extend one leg behind you, into a split pose, and tuck your front leg in towards the opposing hip (see diagram).  Curl your extended leg in towards your back, grasping your ankle and gently pulling it further in to 45° (you'll feel the pressure increasing the closer your leg gets to your back).

Laying Quad Stretch
This pose is one that I do all of the time.  The good thing about it is that you can stretch as little or as far as you like (encouraging news for those who considers themselves inflexible!). 

Start by lying on your stomach, with your arms and legs extended behind you.  Curl both legs in towards your head, and grasp your ankles with your hands.  Hold for 30-60 seconds, and repeat if you like.

Variations: Follow the steps above for the basic stretch, and while you're pulling your legs in with your arms, carefully let go of your right leg and extend it behind you.  Extend the same arm, and hold for 20-30 seconds.  Pull both your arm and leg back in, and do the same extension on the left side.  Repeat in 2-3 sets of 12-15 reps.

(Another variation)

Count yourself fortunate that you don't have Jillian Michaels intensifying your wall squats like the wretched woman below... That would be sheer torture!

I hope you've enjoyed this series of exercises, and maybe even gained some new ideas for your next workout.  Happy stretching!

Walking Tips part II

 Source: Sarah Machamer Photography

Today, I spent all day in San Francisco.  The weather forecast had predicted a 50% chance of rain with 20-30 mph winds, but it turned out to be quite nice, which was ideal, considering I was out walking the entire time!

Walking really is one of the easiest ways to exercise.  You can make it as exciting and strenuous as you like, and it's even more fun if you invite a friend or two along.

Here are some tips:

1. Whenever possible, walk
Thinking of taking the elevator?  Think again.  As long as it's safe, use the stairs instead.  (And yes, it's OK to run up an escalator too... Just no standing still!).

2. Make the most of it
Instead of snagging the closest parking spot to the store, purposely park farther away and walk.  Think calorie-burning in lieu of convenience!

3. Incorporate walking into your busy schedule
Running around all day?  Usually there is some downtime in between appointments, so use it to walk around the area where you need to be.  Lunch breaks are a perfect time to head outdoors!

4. Pay attention to posture
When your mother recommended you stand up straight, she wasn't kidding.  It's wise advice, with long-term repercussions.  Looking forward instead of down at the ground, straighten your shoulders back; as if there is an invisible line stretching through to your hips, on down to your toes.  This is often called "stacking", which helps maintain proper alignment; whether you're on a flat or elevated surface.

5. Remember to breathe
With your torso upright, and abdominals tucked in, take a slow, deep breath; letting your chest lift and fully expand. Hold for a second or two, and then let the air out completely.  Repeat.
Sometimes, when I'm out with walking partners, I'll be talking while moving along at a rapid pace, which can cause a side cramp.  Both this and shin splints will do you in, so make sure you don't forget to breathe!

Other results from my research:

Prevention Magazine shared an easy way to walk off the pounds, no matter what the weather conditions, while Yahoo! Shine has ideas for getting the most out of your Christmas shopping. 
Also, About.com's Walking columnist listed her favourite Winter walking gear.

What are your ways of making walking a priority?  How does it fit into your life each day?  I'd like to hear your tips!

"Walking is man's best medicine." - Hippocrates

Winter Wellness Tips

 Source: Flickr (user kristinayamamoto)

We are in the middle of quite a rainy week in the San Francisco Bay Area, and with chilly weather, there is always a higher risk of becoming sick.  I'm currently one of those unfortunate victims, so I wanted to share some pointers for staying healthy during the wintery months!

1. Stick to your routine
Don't let dreary weather get you down, or discourage you from staying committed to exercising!  It's easy to slack off as the days grow shorter and the calendar fills up with holiday events, but don't use these as excuses.  Fit it in where you can, and don't beat yourself up on those days where time just isn't your friend (is it ever?).
I find that exercising helps me through the day, whether it's a 15 minute yoga session, running errands where physical activity is incorporated, or an hour long workout.  It's incredibly motivational, and I feel so much better—both inside and out—for sticking with my desire to be fit and healthy.

2. Eliminate stress
Stress can literally kill you, and it's no wonder, considering the hectic lives we tend to lead.  Consider reviewing your calendar; obligations, necessary engagements, and those "extras" that somehow fill up each day.  Can you make any adjustments?  Sometimes, it really is okay (if not beneficial) to say "No".  Less stress (ergo, less cortisol) means your mind is free to relax, and concern itself with more important issues, such as memory retention and weight loss.  Plus, you'll be an all-around happier person!

3. Stock up on Winter fruits & vegetables
What could be better for fighting illnesses than fresh and healthy eating options?  There is a long list to choose from, including:

Artichokes, Broccoli, Brussel Sprouts, Cauliflower, Squash, Apples, Bananas, Cranberries, Kiwis, Pomegranates, and Tangerines (essentially any citrus).  For more ideas, storing, and care, check out Foodfit's guide.

4. Fill up on liquids
The right kind of liquid, that is.  While water should definitely be at the top of your list, cold weather (or, if you're like me, any time of the year) is also a perfect time to chug tea.  Both Green and Rooibos teas are rich in polyphenols and antioxidants; immune system-boosting and stress-reducing. Rooibos is naturally caffeine-free, and there are plenty of decaf Green teas available as well.

5. Take your herbs & suppliments
Feeling blue?  Echinacea, Garlic, and Zinc are three excellent examples of suppliments I frequently use; increasing my intake (of the first two) whenever I'm sick or coming down with a "bug".  There are lots more on this list of Holistic Approachs to Staying Healthy in Winter.

Here's to a happy and healthy rest of December!

Doubling workout effectiveness

Since many of us don't have two hours to devote to a long workout, it's always great to find some easy routines that double the results in half the time.  Don't worry, this kind of multi-tasking won't leave you dazed and confused!

1. Deadlift
Weights in hand (I prefer 3-5 lbs and many reps instead of increasing the weight), stand with your feet between hip- and shoulder-width apart, your toes facing forward.  Lower straight down (almost to the floor), keeping your lower back straight; letting it maintain its natural arch.  Your arms should be parallel to your legs at this point.  Slowly reverse the motion, and raise yourself back up; not quite to standing. Repeat, doing 2-3 sets of 12-15 reps.

2. Tricep Deadlift
Weights in hand, stand with your feet between hip- and shoulder-width apart, your toes facing forward.  Lower straight down (almost to the floor), keeping your lower back straight; letting it maintain its natural arch.  Your arms should be parallel to your legs at this point.  Pull your arms back, so that your triceps are brought in towards your chest, and hold for 1 count.  Slowly reverse the motion, and raise yourself back up; not quite to standing. Repeat, doing 2-3 sets of 12-15 reps.

3. Dumbbell Squat and Shoulder Press
Stand with your feet shoulder-width apart, knees slightly bent, holding your weights at shoulder-level with palms facing forward, wrists straight.  Squat down (making sure your knees don't extend over your toes), bending your knees at about 90 .  Keep your abs pulled in, and let your body weight sink into your heels, rather than your toes.  Push back up, using your heels, and extend both arms above your head.  Hold for 1 count, and repeat with 2-3 more sets of 12-15 reps.  If you want to vary this move, raise your arms while you're squatting.

4. Seated Tricep Dip
For this exercise, you'll need a chair, low table, or a sturdy furniture piece of your choice to lean on.  Sitting on the edge (facing away from the chair), extend one of your legs out in front of you.  Using your arms for support, lower your body off the hard surface and towards the floor.  Repeat, doing 2-3 more sets of 12-15 reps, alternating legs every set.

5. Reverse Lunge with Biceps Curl
Stand with your feet shoulder-width apart, holding your weights at shoulder-level with palms facing forward, wrists straight.  Lunge your right foot behind you, bending your knee towards the ground.  Your (opposite) left knee should be aligned with your ankle, but make sure it does not extend over your toes.
As you are in lunge position, curl your weights in towards your shoulders, with your elbows pressed into your sides.  Hold for 1 count, then lower your arms and lift out of the lunge.  Repeat, doing 2-3 more sets of 12-15 reps, alternating legs each time you lunge.

And a couple of extras:

Fitness Magazine's Daily Giveaway (today's features a Kettelbell; am I the only one with this on my wishlist?)

The high price of fashion: Kella Ripa won't forgo her high heels, even with crutches!  "Ripa downplayed the injury and began jibbing co-host Regis Philbin about trying to upstage her with the box-cutter injury he sustained on his hand this past weekend."  (Those two make me laugh!)

Walking tips

Source: Flickr (user rmontoro)

Do you love walking for fitness and fun, like me?  Then read Yahoo! Shine's walking tips below!  Numbers 5, 8, and 10 are my favourites (okay, okay, and of course, #7 too...).

1. Get some poles
Using Nordic poles torches an average 20 percent more calories by engaging the muscles in your upper body and torso, says Mark Fenton, author of The Complete Guide to Walking. Plant the pole firmly at a 45-degree angle behind you, then push back forcefully against the ground to propel yourself forward.

2. Skip killer hills
Don’t assume the biggest inclines are the best for burning fat. “It’s better to maintain your speed on a moderate hill than to slow down substantially on a steeper one,” Fenton says.

3. Use your arms
Vigorously pumping your bent arms helps you go faster—and burn more calories, says Lee Scott, walking coach and director of WoW Power Walking in Toronto.

4. Take smaller steps
The best way to boost your speed—and thus your burn—is to take shorter, faster steps, Scott explains. Time yourself walking 100 steps, then recover for one minute. Count another 100 steps, and try to shave five seconds off your time. Repeat 12 times.

5. Set goals you can see
Choose markers (stop sign, park bench, etc.) and speed up until you reach them, suggests Therese Iknoian, author of Fitness Walking. Slow down for the same distance.

6. Wipe the pavement
Roll through from heel to toe. When you get to the ball of your foot, push off as if wiping gum off your sole, Iknoian says. This will get your calf, hamstring, and glute muscles involved—and the more muscle you use, the more calories you burn.

7. Go shoe shopping
To get the most power from your push-off, opt for a shoe with minimum cushioning and maximum flexibility in the front of the shoe, Fenton says.

8. Stand straight
When your body’s aligned, your back and butt muscles are able to work more powerfully, so you walk faster and torch more calories. Stand tall with a straight spine, keeping your ears and shoulders aligned over your hips.

9. Raise your rate
Wearing a heart-rate monitor is like having your own coach keeping you at optimal fat-torching pace. “It’ll give you a push if you’re slowing down too much, but also get you to ease up if you’re pushing too hard,” Iknoian says.

10. Add strength
Simple moves like push-ups and lunges get more muscles involved for major burn, reveals Harley Pasternak, who trains many celebs, including our November cover celeb Hilary Duff. When you walk, stop every five minutes and do one minute of moves. This will help up your metabolism over the long-term, too. What’s better than burning more calories while you walk? Blasting them off while you sleep, of course.

Holiday travel workouts

I sincerely hope you had a fantastic Thanksgiving!  Mine was full of fun times with my large extended family, delicious food, and lots of laughter (be proud: I even managed to squeeze some exercising in; between walking, entertaining little ones, and intense games of ping pong :)).  Do you remember Skip-Its?  My aunt happened to have a couple of them in her garage, and those of us who didn't mind blundering and could laugh at ourselves took turns rekindling our enjoyment of them.  They're a lot like jump ropes, and you can burn some serious calories using one!

Speaking of holidays, we all have a different approach to how we address exercising during them.  The die-hards continue to work out hard-core, while others tend to give themselves a little break while still finding creatively relevant activities that are equally fat-blasting and fun.  Then, there are those that use holidays as an excuse to slack off completely.  Not the best idea; so, below is an easy little workout for when you're on the road or wherever, really!

Incorporate physical movement whenever you can, and remember to enjoy yourself!