Warm weather is here (hopefully to stay) and that can mean only one thing: shorter pants! If you aren’t quite ready to don your short-shorts, I have the move for you.
The Forward Lunge
Main Muscles Involved: Glutes, Hamstrings, Quadriceps, Hip Flexors
The Exercise: Use bodyweight, or dumbbells, a body bar or weighted medicine ball if you want added challenge. Start with feet shoulder-width apart. Keep your chest up and abdomen pulled in — take a long step forward. The heel of your trailing leg will come off the floor as you settle into your lunge. The thigh of your lead leg should be parallel to the floor, your shin perpendicular to the floor (assuring that the knee is aligned over the front heel rather than forward over the toes).
Tips: Try to keep your chest high and eyes forward to prevent tipping forward. As you return to the starting position, keep your core tight (this will help with alignment on the return movement and assist with balance). Push through the front heel (you’ll feel your glutes engage here) and return to the starting position. Notice also how the glute of the trailing leg has to “pull” you back (you’ll feel this in the hamstring and glute of the trailing leg).
Repeat with opposite leg.
Gyms have their positive points: they are convenient, house lots of equipment, and often have childcare available to parents who need to tote their tots to the gym (this includes yours truly). Gyms also can offer a range of fitness classes and most have personal trainers on staff. If you’re not a huge fan of going to the gym however, and would like to try something different, check out these fun alternatives…
Stroller Fit® SF targets the “mommy muscles” – those muscles used during labor and delivery, and post-partum, and basically every day thereafter. Moms have a chance to get their bodies fit and healthy and babies have fun in the process, so it is a win-win.
For a complete list of classes near you, visit Strollerfit and click on “find classes.” Bonus: First class is always free!
Stroller Strides® - Amp up your energy levels, lose weight, increase strength and stamina, and have great time making new friends in the process. The interval-based workouts are 60 to 75-mins long and designed to put you through the paces so that you can reclaim your pre-baby bod. It is recommended that babies be at least 6 weeks old before participating.
To find a class near you, visit Stroller Strides or email info@strollerstrides.com
(866) FIT-4MOM
Adventure Boot Camp – If you are ready for a solid commitment (5 days/week for four weeks), you enjoy working up a sweat outside in a variety of settings, and you want to get fit fast, check out Adventure Boot Camp for Women. In addition to adventurous workouts, you’ll also receive nutritional counseling and decent doses of motivation. To find a class near you, visit Adventure Boot Camp and click on “Find an Adventure Boot Camp near you.”
Zumba® – A blend of Latin rhythms and caloric-blasting intervals, along with resistance training, gives exercise a shot of fun. Zumba® is one of the most popular dance exercise formats today, and for a good reason — it is a high-energy fitness party with no rules (so if you mess up, no one will know!) Zumba® classes are abundant in most major cities across the U.S, so it is likely there is one right around the corner from where you live. To find one, visit Zumba
Nia - Short for “neuromuscular integrative action,” Nia integrates western dance, such as jazz and modern, with eastern practices such as T’ai Chi, Tae Kwon Do and Aikido into a non-impact, whole-body movement class that is ideal for all ages and fitness abilities. Find a class through Nia Now
Improve your ab awareness with BalleCore® – a blend of Yoga, Pilates and Ballet designed to engage your core and improve posture. You need not be a dancer, past or present, to reap the benefits of this fusion class. Improved body awareness, balance, and long, lean muscles can be yours. Check out BalleCore to find out more!
It is that time of year again. Have you noticed…the sun comes out, the weather warms up, and runners of all sizes, shapes, forms, and abilities swarm to the nearest jogging path. I happen to live in an active community that has lots of running paths, running partners, and running teams. Alas, I still receive lots of questions about area resources. In fact, just last week I received three: 1) can you tell me more about Moms in Motion? 2) can you point me toward a team to train with for a marathon? 3) what area training teams are geared toward women? I’ve answered many of these questions before, but figure it can’t hurt to lay it all out again.
While Columbus has plenty of running clubs, teams, and groups – there are few “women-only” training teams. I have coached seven Moms in Motion teams in Dublin in the past, and interest was very sporadic. That said, there has been a recent surge in ladies seeking information about local training teams, so alas, here we go…
The Dublin Speedy Sneakers group.
This group is for walkers, runners, and joggers, and meets twice weekly at Glacier Ridge Metro Park in Plain City. There is a $55 registration fee, and with that you get customized training plans based on your fitness level and goals. You are paired with teammates of similar ability. The membership is discounted to $30 members ages 16 and under, or 65 and older.
Speed Sneakers official website.
There is an Upper Arlington Moms in Motion team now…Laurie Parlin is the coach. The annual MIM membership fee is $65 and includes a team t-shirt, as well as access to the MIM training website, community of members, monthly newsletter, and online training tools/advice. Please contact Laurie for current team info and training fees. Visit the MIM website for her contact information or to join this team.
Another option is the Columbus Running Company – they host biannual training teams for those interested in going the distance (think half or full marathon!). The fee for new registrants is $65 ($40 for alumni), and with that you get lots of good stuff: a personalized training program, free gear (sometimes a shirt, sometimes a hat – they like to surprise you), clinics held by local coaches on topics ranging from nutrition, to mental preparation and shoe/apparel selection. You also get 10% off everything in the CRC stores during the program! Check it out – Columbus Running Company!
The Fleet Feet store in Lewis Center has a 5k co-ed training program for beginners. The fee for the 10-week program is $60 and includes: a New Balance running shirt and New Balance Sequence jacket (given as a reward at the end of the program, so stick with it to get the goods), supervised workouts by a qualified “No Boundaries” coach, weekly emails encouraging you to keep up the good work, and of course, the fun that comes with training with like-minded people, plus you get to make some new friends.
If you are a more casual runner, a club might better suit your needs. The Columbus Roadrunners Club meet in various locations for group runs, but common locations include Antrim Park and Alum Creek. Novices are welcome, so don’t be shy! Annual dues are $20 for individual membership. You’ll also become eligible for discounts at local running stores when you join.
Visit Run the Planet to look up team information, find running routes, read expert advice on running and training, and search for local events to race in, or check my list of running resources!
