Recent email question: “What are you talking about when you say, ‘zip it up’?” – Brenda

Let me preface this by saying, I have no idea who Brenda is or where she has heard me say, “zip it up.” I tell clients to “zip it up,” all the time…perhaps word is getting around. I dunno, but to answer Brenda’s question, “Zip it up” means to draw in the lower abdominal muscles, as if you are zipping up a pair of pants. Try it.See what I mean?

Now, knowing this little trick, whenever you are standing, driving a car, cooking dinner, or, gee, I don’t know, working out, simply “zip it up.” Keeping the abdominal muscles engaged throughout the day serves several purposes:

1) It brings awareness to your body’s energy center, or your Chi. Sadly, it took me awhile to realize this is what Chi Running means. Quick to learn most things, but obviously not Chi. When the body is in a proper state of balance, Chi apparently flows.

2) Engaging the lower abdominal muscles also gives added power to, well, just about anything you do. Are you a sprinter? Chances are, you draw much of your force from your core. When you brace yourself to catch a running toddler…same thing -  you engage the abdominals to stabilize the spine, brace the skeleton for the impact and distribute the force, then keep them engaged as you pick the toddler up (or, at least, you should.) Power lifters, cyclists, rock climbers, NFL football players, yada yada…they all use their core. Alas, they are “zipping it up.”

Give it a try tomorrow and let me know what you think!

This is one of my favorite workouts…two, twenty minute runs with strength training sandwiched in the middle. I purposely selected strength exercises that don’t require equipment so that this workout can be done outdoors.  You could easily tie a resistance tube around your waist and use that during the strength training segment as well. For optimal effect (i.e., if you want to up the “challenge” a bit), use a hill for the strength training too (you’ll see what a I mean below).

Split Run workout

5-10 minute warm up of light jogging or fast-paced walking

20 min jog/run at a moderate pace (6-7 on RPE scale)

10 mins:  Strength Training using stairs/hill (there’s the hill part I was referring to

12-15 push-ups from knees on the hill (facing uphill)

12-15 tricep dips on the hill (feet pointing downhill)

10-12 side-squat steps up hill; walk down and perform10-12 with opposite leg leading

15 squats on the hill, with back toward top of the hill (when facing down hill, the squats are MUCH harder. You’ll see

Stairs: run up 1x, single steps

Run up 1x, two steps at a time

Walk up 1x, single steps

Run up 1x, two steps at a time

2 mins:  Active recovery, walking, allowing heart rate to nearly return to normal

10 mins: jog/ run at more intense pace (7-8 on RPE scale)

5 mins: cooldown

5-10 mins: stretching, focus on hamstrings and hip flexors

* Note: Blue Sky Gym and the author disclaim any liability for any injury, physical or emotional, suffered during or as a result of exercise or activities recommended. As always, you should use common sense and consult your health professional before beginning any exercise routine or program.

I receive a lot of emails regarding strength training, and specifically, how to design your own program so that you continually improve.  Because I don’t always know the person asking, it is difficult to give a one-size-fits-all answer. What works for someone else may not work for you, and that goes both ways. Your current level of fitness, exercise history, body type, metabolism, muscle composition, and so on, all help determine how your body will respond to strength training. That said, there are a few basic rules that generally work for most people, and because when I receive questions from strangers I have to assume there are other fitness enthusiasts out there who would like to ask the same question, but are afraid to, I like to share my answers. So, I will now end my long-winded introduction to today’s post, “building strength” in 3 easy steps.

Just as doing the same routine over and over, with little variation, will not progress your cardiovascular fitness and endurance, the same ho-hum routine you do for strength training won’t continue to make you stronger (and get you those sculpted muscles you’re after)…unless something changes.

Here are 3 simple ways to building a better stronger bod

1. Pick one of your strength training days (preferably a day you train all body parts) and increase the weight you lift by 2-5%. This may not seem like a huge boost, but if you continue to do this every week for 3-4 weeks, taper off for a week, then continue to build again for another 3-4 weeks, believe me – you’ll see changes.

Quick example: If you lift 20 lbs for bicep curls, a 5% increase means you’d increase the weight to about 21 lbs. Using this approach, you could keep everything else constant – the number of reps, the number of sets, and number of exercises – just increase the load. The following week, you could bump another 5% to 22lbs, then to 23 lbs, etc.

2. Or, you could increase the number of repetitions you lift in any given set. For example, if you normally do 8 bicep curls, increasing to 10 or 12 reps should fatigue the muscle. If you find the 12th rep is relatively easy, it is probably time to increase the weight you’re lifting (i.e, apply the “2-5% rule”).

3. You could also increase the total volume you are lifting simply by adding a 3rd set to your exercises. Typically, if the load on the muscle is sufficient to fatigue the muscle in 8-12 repetitions, then adding a 3rd set will leave you feeling like a limp noodle when you are done. If it doesn’t, then the weight you are lifting likely isn’t heavy enough.

*If you are new to strength training, work with your trainer (or hire one) to help you find appropriate starting weights. And if you haven’t already, be sure to get your doctor’s “okidoki” before beginning a new exercise program.

To find out a bit more about strength training progression, you might also like to read, “Add stress to your strength training.”

Have a burning question about strength training? Fire away…!

(This post is a few months old, but as I try to play “catch up” from a short vacation, I thought I’d cheat and pull it out of the archives. Enjoy!)

I’m a sucker for a challenge. Can’t say no, not even when I’m certain I’ll fail. I figure, better to have tried and missed the mark than to not try at all. I guess the very real possibility of bodily injury would stop me, but I’ll save that for another post. Let’s just say, the Crane Pose won (this time).

photo by Martin Sconduto

Said Loretta, “just lift your toes off the block, if you can, use your core, and place your shins on the back of your arms.” I had to try it. Strong core? No problem. Balance? Got it. Let’s just say, I’m glad I was in the back of the room. The Crane is one of those poses that looks amazing when done right…such as when someone other than me does it. “Graceful” I was not, and my core felt every bit of that pose, as did the top of my head (and that wasn’t supposed to be part of the deal.) To Loretta’s credit – her cues were much better than I just summarized. The problem here was the student (not listening very well, I might add), not the teacher.

The picture above is NOT how I looked. Rather, I was a#$ over tea kettle, but my my point (finally) is this: If you MUST try something just to see if you can, make sure you’re out of eye shot from the instructor (who won’t be able to fight the urge to tweak your form, if said form looks more like Dolphin than Crane), and far enough away from classmates so that if you fall out of the pose, you don’t take anyone else down with you (which didn’t happen to me this time, but it very well could have.)

Crane pose tips:

1. Keep your knees wider than your hips when you lean your body forward onto your arms. This widens your base of support and helps engage the core. In fact, it forces you to engage your core.

2. Use a block if you have access to one. It is better to feel the pose first with feet in contact with the block. Then, when (and if) you are ready, lift the feet up.

3. If you can, get your inner thighs as close to your upper body (torso) as possible. If you can get your knees behind your armpits, you’re good to go.

4. Lean forward while balancing your shins on your upper arms, but keep your head up (see photo above). I made the mistake of lowering my head, throwing the whole pose off balance and down I went. Good times.

5. As you balance in this pose, focus on drawing your abdominal muscles toward your spine, but also point your tailbone toward your toes. There will be a slight upward curve in your back, and this is good.

Note: this pose does put a lot of strain on the wrists, so be sure to release the tension in these joints after the pose.

Check out Yoga Journal for more “challenging” poses.

Did you give yoga a shot once upon a time, only to walk out mid-class, scratching your head and wondering, what was I thinking? It is possible the style you tried didn’t match your personality, athletic ability, or just moved at a pace geared more toward advanced yogis than beginners. It isn’t uncommon to feel lost during your first several classes, but there is a way to ensure you don’t feel too out of place: pick the right style of yoga first.

Before you write off yoga for good, try a class that is a better match for your personal style. I’ve compiled a short list of the most common yoga styles. Hopefully you will find one that sounds intriguing, and if so, I encourage you to give yoga another try.

YOGA DECODED

Ashtanga: An athletic type of yoga that incorporates a fixed series of poses. It is challenging, and will build both strength and stamina. If you want a workout and you like to know what is coming next in a routine, this format is for you.

Bikram: This type of yoga can be summed up in one word: Hot! Rooms are heated to around 105 degrees. If you have pre-existing health problems or you are pregnant, it is a good idea to get your physician’s approval before participating in this class. Also, bring lots of water, and a towel to mop up the puddles of sweat that are a trademark of Bikram. This class is ideal for those already in top shape who are looking for a new challenge.

Hatha: Ideal or beginners, this slow-paced class focuses on simple breathing techniques and meditation. If you need to relax at the end of a long day, Hatha will leave you loose, limber and stress free.

Iyengar: A more precise form of yoga that focuses on alignment. You’ll hold your poses longer and use props, such as straps and blocks, so that you can finagle yourself into position. This is an intense format, best suited for those who want to work on the nuances of alignment.

Kundalini: Chanting and specific poses that release energy stored at the base of the spine are the hallmarks of this style of yoga. It is both mentally and physically challenging (i.e., not for beginners!)

Vinyasa: Similar in style to Ashtanga, Vinyasa yoga is less predictable. The word Vinyasa means, “breath-synchronized movement,” so in this class instructors will cue you to flow through selected poses on the exhale or the inhale. Poses follow a fluid pattern, giving you the benefit of a slight cardiovascular workout too. Give Vinyasa yoga a try if you like Ashtanga, but tire of the repetition.

Do you have a favorite style of yoga, or one that you tried and either loved or disliked? Please share!