Core Strength and Stability


We are half way through the first Core Strength and Stability group training at O2 Endurance and there has been lots of improvement. Even if you can't see that 6-pack, remember that its what's inside that counts.

http://remywright.blogspot.com/2014/07/get-more-from-your-core.html

WEEK 3: This week we took things up a notch. A redo of the balance test showed some serious stability! Good work team. Then we learned how to do what I call a "perfect plank". Instead of just throwing your body up off the floor and gritting your teeth, practice tightening all the muscles of support, back, abs, butt (glutes) and thigh (quads) then hold it steady for 20 seconds. That should be enough. Slowly lower down, reset and repeat 5-10 times. Now that's a plank!

We added a few exercises to the routine this week. Side lying leg raises to keep our hips strong and stable. Bow and arrow crunch to activate tummy muscles and hip flexors. Remember this one? Lie on the floor with both legs extended straight just above the floor. Draw left knee up and roll hips up in reverse crunch.

WEEK 4: More new stuff and fun with props! This week we took our glute bridges to new heights. Elevated bridges with feet up on a bench or chair activate butt muscles and help loosen tight hip flexors. This exercise is a great stepping stone to more challenging stability work. Adding a few more plank variations keeps things fun and challenging. Bringing one foot off the floor and drawing the left knee to left elbow (then repeat on right) really gets the oblique (side ab) muscles firing.

COMING UP: The Banana!

Thursday Thoughts Ed. 103 - PARTY Time!

Start with the grill. A bunch of friends. Various lawn games. Ice cold drinks. And you've got a party!

Tired of the same old burgers or chicken kabobs? Try this recipe for Korean Barbecued Short Ribs to liven up your next summer fete. 

You can find marinades like this at the grocery, often called Kalbi, but mixing it up at home can save money and calories. With just a few ingredients you can grill up something exotic and ridiculously tasty.

GET THIS:
4 cloves garlic, minced
1/2 c chopped scallions
1/3 c lower sodium soy sauce
2 tpsp honey or agave
2 tbsp sesame oil
1 lbs of Korean ribs, or flaken ribs, about 1/4 inch thick
High heat cooking oil, like safflower or grape seed
Hot chili sauce, if you like it!

DO THIS:
Combine scallions, garlic, soy, sesame and honey to a small bowl and whisk it all up. Add to beef in a sealed bag and refrigerate overnight, or atleast 1- hour. 

THEN: 
Heat up the grill. Gently place ribs on hot grill and cook for about 2-4 minutes per side. That's it!
You can serve this for dinner with large pieces of Bibb lettuce to make ssams or wraps. I'm planning to serve this over the weekend on a pretty platter with piles of other fun summer treats. 

Need something to wash it down?? Tangy, refreshing cocktails made with fresh ingredients are perfect compliments to spicy Asian-inspired meals. 

DRINK THIS: The electrolyes in the coconut water will even help keep you hydrated on a hot summer night. 

Juice of 4 limes
1 English cucumber, seeded and chopped, plus some sliced for garnish
2 cups unsweetened coconut water
1/2 c honey, sweeten to taste
4 oz rum or gin (I like gin, Hendricks or Beefeater best)

MAKE IT:
Blend the lime juice, coconut water and duke with ice, honey and booze. Pulse until smooth. Serve over ice with a slice of cuke on the rim.

Only 100 calories per drink!

Get your pals to bring sides and salads. Stock the freezer with popcicles and ice cream sammies and you are ready to celebrate. 

Live it up people. 

Remy


Thursday Thoughts 102: Too hot to EAT?!?!


Ok, I've personally never felt that way -- that it's just too hot outside to eat. But, I have been feeling sticky icky these past few days of near 100 degree temps and my usual meals just don't appeal. Here are a few things to try when you are tired of grilled chicken and your appetite is over heated.

1. WATERMELON: I have been loving coming home from a run and slicing up a few sweet slices. It's  totally hydrating and gives you a little carb reboost after a sweaty workout. Try cubing a fresh melon and tossing it in a bowl with feta cheese, mint sprigs, balsamic vinegar and some pistachios. Perfect summer salad.

2. HARD BOILED EGGS: I eat an egg nearly every morning. Scrambling them as I usually do is less yummy right now then a chilled protein packed ready to go hard boiled one with salt and pepper. Easy peesy!

3. SUSHI: Easy to buy, easy to eat and just as easy to make. Pick up some rice paper, avocado, bibb lettuce, cukes and carrots at the store. Roll those suckers up and dip in a little peanut sauce for a simple meal or snack. Add tofu, shrimp or crab to get your lean protein. They call the Summer Rolls for a reason!

4. SMOOTHIES: Kinda like ice cream! Whip up a delicious frosty treat with bananas, fresh berries and fruits, almond milk and ice. Smoothies pack a ton of nutrition in one ready to go cup. Add spinach, avocado, chia or nut butter to kick it up a notch.

5. ICE CREAM: Duh.

Come see me NEXT week at NW Women's Fitness for some training! OPEN SLOTS on...
TUESDAY 7/22 @ 4pm or 5:30pm
WEDNESDAY 7/16 @ 6am and 12pm

If these times don't work for you just let know and we will figure out a time that does. 

EMAIL me to set up ONE-on-ONE Nutrition Assessments and Success Planning. Whether you live here in Portland or ANYWHERE -- I am here to help!  


I'll be updating the blog over the next few weeks with new recipes so keep an eye out. 


Remy Maguire, NASM-Personal Trainer
ACE - Lifestyle and Weight Management Coach
Health Coach/Triathlon Coach
Northwest Women's Fitness Club
2714 NE Broadway
Portland, OR 97232
And don't forget to CHECK OUT http://www.o2endurance.com

What to eat when its too hot to eat!

Ok, I've personally never felt that way -- that it's just too hot outside to even eat. But, I have been feeling sticky icky these past few days of near 100 degree temps and my usual meals just don't appeal. Here are a few things to try when you are tired of grilled chicken and your appetite is over heated.

1. WATERMELON: I have been loving coming home from a run and slicing up a few sweet slices. It's  totally hydrating and give you a little carb reboost after a sweaty workout. Try cubing a fresh melon and tossing it in a bowl with feta cheese, mint sprigs, and some balsamic vinegar. Perfect summer salad.

2. HARD BOILED EGGS: I eat an egg nearly every morning. Scrambling them as I usually do is less yummy right now then a chilled protein packed ready to go hard boiled one with salt and pepper. Easy peesy!

3. SUSHI: Easy to buy, easy to eat and just as easy to make. Pick up some rice paper, avocado, bibb lettuce, cukes and carrots at the store. Roll those suckers up and dip in a little peanut sauce for a simple meal or snack. Add tofu, shrimp or crab to get your lean protein.

4. SMOOTHIES: Kinda like ice cream! Whip up a delicious frosty treat with bananas, fresh berries and fruits, almond milk and ice. Smoothies pack a ton of nutrition in one ready to go cup. Add spinach, avocado, chia or nut butter to kick it up a notch.

5. ICE CREAM: Duh.

Come see me NEXT week at NW Women's Fitness! OPEN SLOTS on...
TUESDAY 7/15 @ 5:30pm
WEDNESDAY 7/16 @ 6am and 12pm

EMAIL me to set up ONE-on-ONE Nutrition Assessments and Success Planning. Whether you live here in Portland or ANYWHERE -- I am here to help!

remymaguire@gmail.com



Get more from your CORE!

Hey Team!

We all know that the specifics of our sport, swimming, cycling, running or all three, require time and dedication to training.  However, spending too much time training one, or all of these activities puts us at risk for over use or injury.  An important tool for avoiding these disasters is too include strength training into your weekly routine. 

Developing core strength and focusing on functional strength for your sport(s) can help athletes of all levels overcome muscle weakness and imbalances to gain power and efficiency.  

Lots of us avoid adding this piece to our programs because we think it will take up way too much time or we don't know how. Lucky for us, a little really can go a long way. (And with some professional guidance - we just need to follow along!)

Thanks to everyone who joined the CORE sessions this week! With all the time you put into pushing yourself on the bike, in the pool and on the track, your body will appreciate the attention to its powerhouse -- your CORE!   Strong back, oblique and abdomen muscles are essential to everything we do as athletes. Pay attention to practicing with mindfulness. We will work diligently at practicing with focus on quality and proper form.  Progress will happen with consistency and patience. Over the course of the next couple of months - with races and training in high gear, taking the time to develop the habit of engaging and working core strength will build an important base for major improvements through the seasons. 

HOMEWORK: Balance is key. 10 secs with our eyes closed!?!  We can beat that!!! Core, stability and balance are all connected. Work it. Stand on one leg while you brush your teeth, do the dishes or talk on the phone. Might not want to do dished with your eyes closed, but heck, it could be more fun!

MORE FROM WEEK 2: Did you know you can strengthen your core anytime! How convenient! Pull that navel tight as you sit at your desk, drive to work, water the plants. Do it now!



Thursday Thoughts Ed. 101 : Strength Training 101!


Why should I strength train? I’ll tell you why!

Strength Training….

·      Improves your ability to do everyday activities: The stronger your muscles, the easier it is to get groceries out of the car, get a package off of the top cabinet shelf, push the lawnmower or stoller…..the list goes on and on!
·      Improves your balance and stability: The stronger and more resilient your muscles, the more balance is sturdier. This will help keep you safe in your daily activities and decreases the risk of falls or accidents.
·      Builds muscle strength: Adults lose between five and seven pounds of muscle every decade after age 20. Strength training will help prevent this muscle loss, and rebuild what you may have lost.
·      Decreases your risk of osteoporosis: Inactivity and aging can lead to a decrease in bone density, leading to brittleness. Studies have shown that consistent strength training can increase bone density and prevent osteoporosis.
·      Reduces blood pressure: Strength training can be beneficial for the prevention and treatment of high blood pressure by strengthening the heart, allowing it to beat more efficiently.
·      Increases calorie burn: Strength training increases the body's metabolic rate, causing the body to burn more calories throughout the day. This aids significantly in long term weight loss.
·      Reduces low back pain: Research has shown that strength training can increase low back strength and alleviate low back pain.
·      Makes you faster. Stronger muscles make bike pedals move faster and smoother, legs turn over faster while you run and you can move with more power in everything you do.

More Muscle = Less Fat: It’s all about the burn!

Just sitting around watching Castle on Monday nights, a body with more muscle will be burning more calories. Just sitting there! And this is true all day long.  Muscle fibers naturally burn more calories than fat – so a stronger body will ultimately be a leaner more healthy body. What better reason to get to the gymJ

Guidelines and Definitions:

The number of times that you perform an exercise represents the number of sets. The number of times that you lift each weight represents the number of reps, or repetitions. There are many different ways to organize your strength training routine depending on your time frame and goals. No matter what format of reps and sets your choose having a plan helps you avoid picking up any old weight and tossing around – getting you nowhere, slowly.

Important Principals:
·      Pay attention to proper form and technique, as they are very important for injury prevention and producing results.
·      Never hold your breath during the exercises. Always exhale when exerting force (on the hard part of the movement).
·      Slow and Straight
·      When selecting a weight, it should be heavy enough that you feel the muscle working and the difficulty increasing as you get to the 12th repetition. The weight should be light enough that you can do 8-12 repetitions without pain or breaking proper form.
·      Strength training should never be painful! If you experience pain, stop the exercise immediately.
Have a plan:

Hitting the weight room without a purpose or plan is nearly useless and can simply be a waste of time or worse cause an injury.  A progressive program, one that builds up from easy to advanced, through the seasons and over time is the smart way to go, and grow stronger.  Think about your goals.

Adding this piece to the puzzle, whether your goals are better performance, weight loss or wanting to look smokin’ in your summer swim suit, building and defining muscle is the way to go.

This week I have personal training spots open on Wednesday and Friday mornings. I will also be leading a group training session on Tuesday mornings and Wednesday evenings through the summer.

Email me at remymaguire@gmail.com for more info. Or give me a call 503-348-9369

Thursday Thoughts Ed. 100 - That's NEAT!


This is the 100th edition of Thursday Thoughts! Wow. Thank you to everyone for reading! I have loved hearing from you and sharing my musings over the past 3 years!

I'd be thrilled if you want pass my posts along to friends and family. Sharing my love for happy, healthy living has been a great adventure and I love meeting and hearing from new people. 

Things have been crazy in my little life as we unpack and start to get settled in our new home. Finally got the interwebs connected this week. Tomorrow, painting and carpets. I thought I was a mover and shaker before but now I just don't stop -- clean this, paint that, buy this, go go go. I'll be glad when it settles down some but it really is fun. AND it's burning calories! 

Every move we make, from wake up time to jammie time, and even in between takes energy (calories). The more we move during that time the more we burn. And we all like that.

According to  Polly de Mille, R.N., an exercise physiologist with the Women's Sports Medicine Center at the Hospital for Special Surgery in New York City. "It takes energy -- calories -- to move even the smallest muscle, for example, you burn about 1.5 calories per minute just lying still while your body performs its most basic functions." 

Move a little more everyday and you can easily up the total. Cool.

We've been taught that 30-60mins of cardio exercise everyday is ideal. And it's true, but don't discount the minutes that add up doing any number of things outside of the gym.

Non-Exercise Activity Thermogenesis or NEAT is the energy, calories, expended for everything we do that is not sleeping, eating, sports, or exercise. This can range from walking to work, typing, playing with kids, even fidgeting and has a great impact on our daily metabolic rate. People who move more tend to weigh less and have more energy.

Here are some ways to increase yours….

-make meetings 'walking meetings'
-carry your groceries to the car or home
-wear a pedometer to track your steps
-take breaks during the day at set intervals to walk around your home or office
-bike to work or to do errands
-do mini workouts at your desk. Try squats, calve raises or push ups
-dance while you clean
-sit on an exercise ball instead of a chair

"Sitting for extended periods of time has been linked with heart disease, diabetes, cancer and obesity," says April Plank, M.S., M.B.A., an American Council on Exercise-certified personal trainer and performance enhancement specialist with the National Academy of Sports Medicine. "Getting up hourly and walking to the restroom, getting a refill of water or standing up to stretch can decrease stiffness, boost energy and burn calories. Also, when watching TV, during every commercial break get up and move. Do a few stretches, walk around the house or bust out a few bicep curls."

We can do that! Every little bit really does help. Pretty NEAT huh.