I listed 7 items that had come to mind as worth sharing, and if you each find one or two of interest then great.  Else chalk it up to me looking for ways to make the business trips more exciting.

Here again is the original list of 7 snippets upfront – the first four were covered in the previous post, and this post continues at number 5:

1. Routine is Everything – Not!
2. Training Schedule – Day/Night preference
3. Some new machines/tools
4. The ‘tightening’ training program
5.  What when you have “no weights”?
6. The 24-Hour Fitness “Lite”
7. 20 minutes in a Hotel Room

Starting were I left off:

# 5.  I was at the hotel and the fitness center had the usual equipment (one treadmill, one stationary bike and a stair stepper).  The regular gym was a good drive away, and I decided the cardio would do for the day.   However, after I had finished cardio, I was somewhat energized and really wanted to do some ‘weight-training’ having missed a couple of days in travel.  No weights to be seen, and my water bottle was of course pretty light by then.  I recalled an experience from the days of “aerobics”.  One of the classes was a “whole body” workout which meant we worked out with hand weights – this was pre-boot-camp days.  The classes were very popular and one time there weren’t enough dumbbells for all participants.  The instructor told us that we really could get as good or better workout without the hand weights – just “focus on the muscle being worked and tense and release the muscle as though you were holding a weight”.  In other words, feel the intensity in the muscle rather than relying on the dumbbell to do the work of fatiguing the muscle.  I also had a long resistance exercise band with me (its home is in the top zippered section of my bag so is almost always with me – in case).   I don’t often use the bands because for some reason it bothers me that I don’t get resistance on the negative part of the exercise (personal quirk).  However, between the bands and my no-dumbbell exercises, I got a pretty good workout.  And focusing on the intensity in throughout the full movement, I got the resistance on the negative part of the exercise!  Win-win!

#6.  When I am traveling within California, I am never concerned about finding either a 24-hour fitness or a Gold’s gym.  (I give no endorsement or opinion since quality varies from city to city – but I just expect to find one or the other within driving distance, to work out in.)  Imagine my shock when I was in Berkeley, and discovered there was no Gold’s gym around, and the 24-Hour Fitness was pretty far from me.  I preserved (switch search engines and it’s like getting a second opinion), and found two gyms at a reasonable distance with the name 24-hour “Fit-Lite”.   I didn’t question the name; I simply went there and found a workout venue the approximate size of many living rooms.  My heart sank!  But since I was there and I needed to work out, I remembered to be ‘flexible’ and I went inside. 

Fit Lite Berkeley

The gym is set up for ‘circuit training’ with around 30 stations, two elliptical machines for cardio and a small section at the rear for stretching and for additional optional workout with dumbbells.  Since I had had trouble finding the place I had less than an hour for the workout at this point; so 15 minutes of cardio a little stretching and 30 minutes on the circuit gave me a decent if not spectacular workout.  (It has been a few years since I last used a circuit – likely when I was recovering from an injury and just easing back into working out.)  I made sure I worked out intensely for the 45-50 seconds allotted to each station.  The highlight was discovering that within the circuit were 3 Hoist Roc-It machines.  In keeping with the theme of this post – being flexible can make any situation work out!

#7.  One morning I found myself very frustrated, when realizing I had woken later than planned and didn’t have time to get to the gym and back before heading to the client.   I was flying out that evening so there would be no time after work.  In fact I calculated I had about 20 minutes in between packing and showering.   So the hotel room became my workout space, and during rest periods I was folding clothes and putting personal items into my bag.  Some notes:

• The chair works well for dips
• A towel or bedcover on the floor lets you do pushups and other floor exercises and not be concerned about the cleanliness of the carpet/floor
• The no-weight exercise and the resistance band exercises given a mention in 5. above all come into play.

I focused on arms that day, and must have worked intensely, because my triceps were sore the next day. 

Bonus note:  I just read about an exercise routine that requires only that you carry a deck of cards when you travel…… So here goes.  Take a deck of cards and shuffle them well

Turn the top card face up and perform the exercise allocated for the value of the card, as follows:

• Hearts = burpees
•  Diamonds = lunges
•  Spades = press ups
•  Clubs = bent leg sit ups
•  Jokers = 300 reps of skipping (Skip with or without a rope)

e.g. 6 of hearts = 6 burpees, queen of clubs = 12 sit ups.

Work through the entire pack as fast as possible but only move on to the next card when you have completed all of the reps of your current card. If you get a run of high cards or same color cards… well, sorry, that’s bad luck!

This comes from a ‘Royal Marines Fitness Training’ guide by Patrick Dale

I hope you all enjoyed the tit-bits from the road.  And as I am on the road extensively over the next three months, I may have some new ones come December.

Well I have a bunch saved up.  The ‘snippets’  can all be grouped under a general heading/observation of “Be Flexible”  – and I don’t mean your body but rather stretching your mind and attitude.  And if one or two are interesting as you read this – then great.    To help you navigate I will list the snippets upfront; then you can skip to any topic that intrigues you, and skip past other topics: 

1. Routine is Everything – Not!
2. Training Schedule – Day/Night preference
3. Some new machines/tools
4. The ‘tightening’ training program
5. What when you have “no weights”?
6. The 24-Hour Fitness “Lite”
7. 20 minutes in a Hotel Room

A Note:   I do not work out every single day.  I believe in taking time off as well as working out hard.  Thus if I discuss “missing a workout”, it implies missing a workout on a planned workout day.

1. Routine may be everything when you are at home, with your set schedule and favorite gym.  We have been told to have a schedule for training so that it fits into the rest of our planned day and is not an afterthought.  We also have our workout routines so we know what body parts we are working each day.  But what happens when your day is simply a series of events not in your control?  Maybe making it to the gym is just not in the cards.  I know this can be frustrating.  And this is when you need to be flexible:

• if a beach is near, go for a jog and enjoy the outdoors;
• If all the hotel has is a treadmill, a bike and a stair stepper, pick two of them and spend 20 minutes on each.  For me this is such a great opportunity to take time to read, and with smartphones and a radio app or Pandora, the time can be different and enjoyable.
• If you have a jump rope or bands, use those for a modified workout.

By the way, I am the first to admit that when my schedule is thrown, none of these options is particularly appealing.  However, it definitely beats the alternative – not working out at all for a couple of days. 

2. Selecting your standard training time  (either in the morning or at night) is all part of the routine.  We also are told to work out at the same time every day – for better results and to help keep to a routine.   Personally, I don’t work out at the “same time every day”.  Currently, I  mostly work out in the evening because  the dance classes I take are in the evening, so my routine is either to take a class or go to the gym.  On the road, I tend to work out in the morning since staying late at work is almost a given.   But more than once I have had an early morning meeting when I planned a workout, and on that day I will head to the gym in the evening, or make it a “skip” day.   The trick is to switch workout times or even days without letting it upset you.  There are no “schedule police” waiting to give you a citation for either of these actions (switching or skipping); so why beat yourself up about it?   Yet we do, right?  If you are reading this and nodding, take this as permission to change your routine as needed.   The effect will be positive, since you will enjoy the workouts without the guilt.

3. Going to a ‘strange’ gym can sometimes be fun and other times be annoying – especially if you waste time wondering around  trying to find that familiar piece of equipment that you need for your shoulder routine…..!  In a new gym, if I have time, then I will look around and maybe discover new pieces of equipment that my gym at home doesn’t have.  If I don’t have time I will head for the free weights – which are what I mostly use for working out anyway.  You can always find enough exercises with dumbbells, and then look forward to your favorite machine when you get home.   The benefits of a new piece of equipment or a switch to free weights can be many:

• You worked out differently and your muscles are sore – something you perhaps have not experienced recently;
• You find a machine you so love, you recommend it to your home gym (and/or you look forward to being on the road again).  

I have newly rediscovered Hoist machines; they make a line called “Roc-it”, and all I can say if you haven’t seen it, is that the seat and backrest move with you, so the whole exercise is ergonomically awesome!  I haven’t independently researched the science behind it, but in using the machines I have no complaints! 

http://www.hoistfitness.com/commercial/equipment/rs-series.aspx

4. Going to a ‘foreign’  gym you have visited previously and like, is always a treat.  Especially when they have something that your home gym doesn’t.  When I am in Northern California I love visiting the Gold’s gym in Mountain View.  The equipment may be older, but it is well maintained and just works well.   It needs to, because there are some serious body builders who are members.  (Your first clue is the “no steroids”  warnings in the restrooms).  I also really like the kettle bells that are available for general  use just like dumbbells (not many gyms put the kettle bells out in general workout area). 

The last time I was there I happened to take note of two guys (obviously serious body builders) working out and not using particularly heavy weights.  So of course I asked….  One of them explained they were doing sets of 20 reps and going for at least 5 sets.  Their objective: “tightening”.   I liked that.  Not only did I now have a new option for training, but it was something to make my time on the road more interesting when I found myself in a “strange” gym that perhaps offered a smaller selection of machines.  Guess what I did the rest of the week, and boy was I sore!

Since I like to keep the posts to a ‘readable’ length, look for the points 5, 6 and 7 in the next installment of Tips from the Road #3 – within the next 4 days.

First a really positive topic – the value of dried apples.  If you are like most people, dried fruit in general is not part of your daily intake of fruit  -  we have been warned over the years about the high sugar content of dried fruit and of course fresh is always better.  Then there comes an interesting study on dried apples…….. who thinks of these things and more important did studies of dried peaches and apricots not “bear fruit” (so to speak)?   One has to wonder about all the studies on the other dried fruits that didn’t give these unexpected and positive results.

I subscribe to “Alternatives”, a monthly newsletter that reports on new findings, and quotes the sources and the research.  Very often I will see other reports of the same studies, so I do find the articles in the newsletter to be reliable.  This one definitely took me by surprise!

“Consuming dried apples daily can have a very positive effect on overall cholesterol levels”.

Based on the study, this is not one of those statements indicating that since apples contain some fiber, it must be good for you.   To quote further:  “In one study 80 women consumed 75 grams (2.64 ounces) of dried apples daily for a year.”  This is not trivial – it added about 240 calories per day to their diet if they made no other changes.  “At the end of the year

• their total cholesterol was down 14%.
• their “bad” LDL cholesterol levels had fallen 23%, and
• their “good” HDL cholesterol increased 4%
• more remarkably, there was a 32% decline in their C-reactive protein, an indication of inflammation and a known risk factor in cardiovascular disease.

The next obvious question is what these additional calories (high in fruit sugar) did to their weight.  The study group lost and average of 3 pounds without making any other changes to their diet.

As the author says – can you imagine if a cholesterol drug could produce these results.   Instead the bad news on cholesterol-lowering drugs seems to be ever more frequent. The reported side effects (muscle weakness, birth defects and Parkinson’s disease) are ever more concerning, yet Statins have become the world’s most profitable group of drugs – annual sales around $26 billion.  Dried apples put most cholesterol drugs to shame – and they do it safely.

And as for the concern with sugar – studies have shown that dried apricots, peaches, plums and apples  actually have fairly low glycemic indexes.   This means that the sugar in these fruits is absorbed slowly during consumption, and thus do not spike the blood sugar levels.  I have a Glycemic Index Chart and here are a few items with their respective index for comparison:

• Almonds 0
• Prunes (dried plums) 29
• Dried Apricots 32
• Fresh Plum 39
• Brown Rice 50
• Banana 51
• Baked Potato 94

The chart I purchased is printed on a single page so it is limited to about 175 items – and it doesn’t show dried apples -  but I looked it up online and it is listed as 29, same as prunes.

You are unlikely to see comparisons between dried apples and cholesterol drugs any time soon.  But armed with this information you can make a difference in your health.

Talking of “Armed” – what is it about the arms of women who work out that so upsets the main-stream media?  What is the obsession – not positive – with women getting some muscle tone?

In this case I did not read the whole article.  I was in line at the drug store and as usual I glanced at a couple of the magazines on the racks.  First laughed then felt somewhat frustrated as I read the date on the magazine.  It was not an old magazine from the 80’s that somehow found its way to the magazine rack of 2011 – it was in fact a September 2011 magazine, and the caption was something along the lines of: “…… despite warnings that she risks losing movie opportunities, Cameron Diaz continues weight training and building muscle…..”.

As illustration of this “major transformation” there were two photos of Cameron Diaz.  One showed her a year or so ago – great body in a bikini, all smooth lines.  The other was a more recent photo with the slightest bit of a bicep visible as she paddled a canoe!  Seriously???   Does anyone really think Cameron is ready to enter the Miss Olympia contest?  And why could the magazine not report positively on this fairly minor transformation?  (Rhetorical question – no answer expected.)

One of my very first blog posts was in response to the ludicrous article about Michelle Obama’s arms (see Arms and the Woman), and that was 2 years ago.  One can only laugh and I encourage you to do weights as part of your exercise routine; even at the risk that Hollywood may turn you down for some juicy role.  You will likely have the satisfaction of outliving the pompous Hollywood moguls!

There are occasions when I just could not get to a gym (time or circumstance left me feeling a little frustrated in my hotel room).  Perhaps I had only 15 to 30 minutes – which is not long enough to drive to a nearby gym – and the alternative is to use the bike/stairstepper/treadmill in what passes for a “fitness center” at the hotel, and then do some abs in my room.

If you are like most people, the thought of lying on the carpet in the room to do sit-ups or even the side plank, is not the most enticing.    (Though I have been known to lay out the bedspread on the floor (few hotels have these nowadays).

Recently I had come across and saved a “Standing Abs Workout” article.  Not only does it save one from the whole carpet thing, but these exercises work the entire core.  I had tried them out in the gym where I had access to dumbbells and really felt they were targeting the core.  It was being on the road that gave me impetus to blog about it.

Standing Abs Workout

The drawings and description are quite comprehensive.  And I will just add a couple of pointers:

1.  What to do if you don’t have weights?  Dumbbells are useful, but not imperative.  
   • Hold your abs tight; keep your focus on the abs as you do the exercise; blow out air as you ‘crunch’ (toward the leg or the knee etc per the exercise guidelines), and you will feel the benefits even without weights in your hands.   
   • Note:  you can hold a filled bottle of water in each hand for the sensation of holding a weight, but the effort and benefit comes from your focus, from tightening and from blowing out air and pulling in the abs on the ‘crunch’ movement.
2. In exercise 3 keep the knees and toes aligned and don’t extend the knees beyond the toes.  In the exercise as described, the knees stay pointed forward as the body turns. 
   • I also extended this a little as follows.  As you hold the weight/bottle of water over your left thigh, lift the right heel and bend the right knee further (and very slightly in toward the left) to allow you to twist your body a bit further.  Caution: don’t twist too far or bend too much – you will feel it in the knees and this is not the objective.  Just bend-twist sufficiently to feel the left side abs working.  Do the reverse when you perform the exercise on the right.  (I really feel this one working)
3. To end the session here is exercise 4:  Standing straight up – as in the very first drawing – take a deep breath then open your mouth  and exhale ( blow air out) as though you are laughing “Ha! Ha! Ha!”.  And as you do each “Ha!” tighten your abs.   Repeat a few times or for a couple of minutes.   You will feel as though you have exercised your abs!

Today’s tip relates to Kale  -  a leafy green vegetable known for  its high nutritional value.  Kale can be found in many shades of green (and even white and purple) and in a variety of leaf types.  See More on what Kale is at bottom of the page for types and how to select kale.

Kale is a nutritional standout in three basic areas: (1) antioxidant and anti-inflammatory nutrients, (2) much-needed macronutrients (in which the average U.S. adult is currently deficient), and (3) cancer-preventive nutrients called glucosinolates.  Details of Kale’s Nutrients (More on Kale’s Properties) are at bottom of the page.

Recently, I visited Mother’s Market (I have only seen them in Orange County, CA), and the deli had a number of raw offerings including a Kale salad.  Kale has become the ‘vegetable of the year’ – popping up everywhere over the past year or so.  I know how healthy kale is for one – however, I have always had a love-hate relationship with the vegetable; I found it tough to digest when lightly steamed and really icky looking when fully cooked, to say nothing of how it looks the next day if I have leftovers..….!

I bought the raw kale salad and I was hooked!  It was delicious and I thoroughly enjoyed it – and it was filling.  Needless to say this particular salad was not easy to find outside of this store.  The national health-food chain had similar salads in some of their delis, but the ingredients included items I need to avoid.  So what to do?

Kale Leaves

Well I have figured out my own recipe (very flexible in terms of changing out ingredients), and I will share it here because it has been great for the following reasons:

• It is raw! It has kale! It is healthy!
• My recipe makes it tasty.  (OK that is my opinion)
• I can even make it in the hotel and put it in the refrigerator.  (I always make sure I have a refrigerator and I usually travel with a ‘tupperware-type’ container , or at worst buy one, and a knife in my checked luggage, or at worst hack away with the plastic ones)
• It lasts a couple of days at least in the refrigerator without looking soggy and wilted – which is not true for many lettuce salads
• I can make enough for a couple of days (on the road or when I am home) and take it for lunch or eat it with dinner.
• Did I mention “filling”?

Ingredients preparation

The Ingredients – all organic where possible, and note that having more or less of any ingredient is no issue:

• 10-12 kale leaves  rinsed -  I select the curly looking type.  It just works better
• 1 Medium tomato
• 1 Small red pepper (Bell or other variety that is not “hot”).  Summer is a great time for varieties of peppers
• Ginger root– about 3 x 2 inches; more or less makes no difference.  Pickled ginger works as well.
• 1 Lemon for juice
• Olive oil or toasted sesame oil  -  about 3 – 4 teaspoons (more if you prefer)
• Sliced almonds – to sprinkle.  About ¼ cup or less.  Can use walnut pieces instead of Almonds.

Process:

1. Cut the leafy part of the kale away from the thick part of the stalk. Discard the stalk.
2. Take about ½ the leaves together and slice them (about ½ inch slices).  Then turn this bunch of leaves 90 degrees and repeat.  Then do the rest of the leaves in the same manner.  You end up with bite size ‘chunks’
3. Cut the tomato in half then cut slices (not thin), turn 90 degrees and cut slices again
4. Cut the pepper into chunks
5. Cut the ginger into chunks or grate.   I have included photos for interest or assistance so you can see what my ‘chunks’ look like and what the kale I use looks like.
6. Layer ingredients into a container.  Halfway through the layering squeeze half the lemon and drizzle half the oil. Finish layering and squeeze rest of lemon and rest of oil.
7. Feel free to sprinkle a little salt and pepper.  I don’t but that is personal taste.
8. Seal with lid and put in refrigerator.   Eat at will!

Ready to Eat

Suggestions for garnishes to add when you eat:

1. Slices of Avocado
2. Crumbled goat cheese
3. Arugula
4. Currents or dried cranberries
5. Diced Persian cucumber

Avocado Garnish

As you can see, your imagination is all you need to make this a different dish each time.

Appendix Notes:

1. 1.     More on What Kale is:

Kale is a leafy green vegetable that belongs to the Brassica family, a group of vegetables including cabbage, collards, and Brussels sprouts that have gained recent widespread attention due to their health-promoting, sulfur-containing phytonutrients. It is easy to grow and can grow in colder temperatures where a light frost will produce especially sweet kale leaves.  There are several varieties of kale; these include curly kale, ornamental kale, and dinosaur (or lLcinato or Tuscan) kale, all of which differ in taste, texture, and appearance. The scientific name for kale is Brassica oleracea.

Curly kale has ruffled leaves and a fibrous stalk and is usually deep green in color. It has a lively pungent flavor with delicious bitter peppery qualities.

Ornamental kale is a more recently cultivated species that is oftentimes referred to as salad savoy. Its leaves may either be green, white, or purple and its stalks coalesce to form a loosely knit head. Ornamental kale has a more mellow flavor and tender texture.

Dinosaur kale is the common name for the kale variety known as Lacinato or Tuscan kale. It features dark blue-green leaves that have an embossed texture. It has a slightly sweeter and more delicate taste than curly kale.

How to Select and Store

Look for kale with firm, deeply colored leaves and moist hardy stems. Kale should be displayed in a cool environment since warm temperatures will cause it to wilt and will negatively affect its flavor. The leaves should look fresh, be unwilted, and be free from signs of browning, yellowing, and small holes. Choose kale with smaller-sized leaves since these will be more tender and have a milder flavor than those with larger leaves. Kale is available throughout the year, although it is more widely available, and at its peak, from the middle of winter through the beginning of spring.

To store, place kale in a plastic storage bag removing as much of the air from the bag as possible. Store in the refrigerator where it will keep for 5 days. The longer it is stored, the more bitter its flavor becomes. Do not wash kale before storing because exposure to water encourages spoilage.

1. 2.     More on Kale’s Properties:

Antioxidant and Anti-inflammatory Nutrients

Kale’s antioxidants are both traditional as well as recently discovered.

In addition to conventional antioxidants like vitamin C, beta-carotene, and manganese, kale also provides us with at least 45 different recently discovered flavonoids, including kaempferol and quercetin. Many of the flavonoids in kale are also now known to function not only as antioxidants, but also as anti-inflammatory compounds.

Fiber and Anti-Inflammatory Omega-3 Fatty Acids

Fiber and omega-3s are two macronutrients largely deficient in the U.S. diet and provided by kale in impressive amounts. It only takes 200 calories’ worth of kale to provide 15 grams of fiber – substantially more than the average U.S. adult gets in an entire day after a diet of 2,000 calories. And while kale is not as concentrated in omega-3s as some of the other cruciferous vegetables – and certainly not in the same category as walnuts or salmon – it still provides us with a significant amount of alpha-linolenic acid (ALA), the basic building block for all omega-3 fats. From less than 100 calories’ worth of kale, we can get 25-35% of the National Academy of Sciences’ public health recommendation for ALA.

Kale and its Cancer-Preventing Phytonutrients

Kale’s special mix of cancer-preventing glucosinolates has been the hottest area of research on this cruciferous vegetable. Kale is an especially rich source of glucosinolates, and once kale is eaten and digested, these glucosinolates can be converted by the body into cancer preventive compounds. Some of this conversion process can also take place in the food itself, prior to consumption.

Also worth noting in kale’s nutritional profile is its vitamin K content. Kale contains nearly twice the amount of vitamin K as most of its fellow cruciferous vegetables.

In addition to the above-cited nutrients, according to our Food Rating System, kale is an excellent source of vitamin A (in the form of carotenoids), vitamin C, and manganese; a very good source of copper, tryptophan, calcium, vitamin B6, and potassium; and a good source of iron, magnesium, vitamin E, vitamin B2, protein, vitamin B1, folate, phosphorous, and vitamin B3.

Source for details on kale: whfoods.org

This is a recent article from Women’s health Magazine.   Actually, the  article is more about guidelines that can help your workout (or you) – and what can hurt.  Not all the items  are about shortcuts.   It asks and answers 8 questions regarding actions one might take to help get through a workout and mentions what “cheats” to avoid with workouts.    A fun read.

I have developed the article  further with some additional comments in areas where I see the possible answer as “not black and white”, and believe readers need responses that are more fully explored.  The questions/statements are listed first, to give you a chance to think on them.     See what you think is a good idea/ permissible/ not recommended.    Then look further down for the  discussion responses that follow (with my additional comments).   Enjoy!

                      1.   Stopping to walk during a run

                      2.   Not stretching before a workou

                      3.   Skipping the last three reps

                      4.   Resting longer than the prescribed time during a circuit

                      5.   Exercising in the morning when you’re dead tired

                      6.   Leaving class before the cool-down

                      7.   Blowing off lower-body strength training

                      8.   Not drinking H20 during exercise

 The Discussion:

       1.   Stopping to walk during a run

The verdict: Go for it.

Taking short walk breaks helps you run farther, burn more calories, and sidestep injury, says exercise physiologist Tom Holland, author of Beat the Gym. So whether you’re working up to three miles or training for a long-distance event, walking now and then can serve as a useful tool to build up your mileage and endurance. Just make sure you’re stopping only two or three times during a 30-minute run, for about 30 to 60 seconds a pop.

Sixpackatsixty:   Not being an expert runner I defer to the expert.  However, if you are running purely for the exercise and take a one-minute walk every 5 to 10 minutes because that gets you further – or just gets you through the run in an enjoyable manner – go for it!

       2.   Not stretching before a workout

The verdict: Go for it.

While research shows that stretching after a workout can boost strength, prevent injury, and increase range of motion, a 2010 study of almost 1,400 runners found that limbering up before exercise may have few—if any—benefits. To get your blood flowing and muscles prepped, dynamic movements are more effective, says Katie Rothstein, an exercise physiologist at the Orthopedic & Rheumatology Institute at the Cleveland Clinic. Exercises like arm swings and butt kicks increase your joints’ range of motion and prime your muscles for action.

Sixpackatsixty:   The “go for it” is a bit misleading.  The rest of the paragraph is explains that static stretching is not considered to eb beneficial prior to a workout.   None of the experts I researched recommends not stretvhing at all.  They recommend the Dynamic stretching before the workout and static stretching aftger.   Find dynamic movements in my previous blog post…..

http://blog.sixpackatsixty.com/2011/05/12/dynamic-stretches-for-pre-workout/

     3.   Skipping the last three reps

The verdict: Bad idea.

The final reps of a move are where the magic happens. “You have to stress your muscles if you want them to change, and that occurs in those last few reps,” says Holland. Your last reps should be tough to finish but not so difficult that you have to compromise your form. If your form starts to suffer early in the set, switch to a lower weight so you won’t have to skip the last reps—or hurt yourself trying to push through them.

Sixpackatsixty:   We agree!  And focusing on the “negatives” of the last few reps is a great way to go.

     4.   Resting longer than the prescribed time during a circuit

The verdict: Go for it.

Many circuits call for short rests—usually 30 to 60 seconds—to keep your heart rate high enough to produce a cardio benefit (read: calorie burn). But if you’re really struggling after a tough set, tack on an extra 30 seconds of rest, says Rebecca Stephenson, a board-certified women’s health specialist in physical therapy at Harvard’s Brigham and Women’s Hospital. It will give you (and your muscles) enough of a breather to complete the next set with perfect form—without compromising your calorie burn.

     5.   Exercising in the morning when you’re dead tired

The verdict: Bad idea.

If you truly didn’t get enough shut-eye (you rolled in at 3 a.m. or you were up all night with a crying baby), crawl back under the covers. A study found that when dieters were sleep deprived they lost less body fat and more lean muscle mass than when they tallied more Z’s. What’s more, exercising when you’re too drained can take your focus off proper form, upping your risk of injury.

If you’re just feeling groggy, get your butt out of bed by committing to do half of your workout, suggests Michele Olson, Ph.D., a professor of exercise science at Auburn University in Alabama. Chances are, you’ll pick up steam as you go and bang out the whole thing. “Knowing that you can cut it short will get you out the door, which is the hardest part,” she says.

Sixpackatsixty:   The above has been my philosophy.   I didn’t do any studies on it.  It just makes logical sense.  And if the experts agree, all the better.

     6.   Leaving class before the cool-down

The verdict: Go for it.

Letting your heart rate slowly come down after a workout is a must, but skipping a guided cool-down isn’t a big deal, says Holland. Simply walking to the locker room or your car will help ease your body back to its regular core temperature and heart rate, and circulate blood from the muscles you just worked back to your organs. Sitting or standing still after a long or intense workout can cause the blood in your extremities to pool, which can lead to cramping or even fainting.

Sixpackatsixty:   Missing the cool-down should not become a habit – especially if the guided cool-down includes some stretching, that you know you will not do on your own!

       7.    Blowing off lower-body strength training

The verdict: Bad idea.

Your leg muscles do get a workout during cardio, but you need to hit the weights (or do squats or lunges) to make sure you’re hitting all of your muscle groups. “Muscles work in pairs, and when you stick to one type of cardio, you train only half of the pair,” says Holland. “Strength training corrects these imbalances, so you stay injury-free and get great-looking legs to boot.”

Supplement your cardio regimen with at least two lower-body or total-body strength workouts a week, or combine strength and cardio by doing plyometric supersets (explosive moves like squat jumps and split lunge jumps done back-to-back without rest), says Holland.

      8.    Not drinking H20 during exercise

The verdict: Depends.

Unless you’re working out for more than an hour or you’re sweating profusely, you can get away with sipping six ounces before and at least 10 ounces after a sweat session, says Rebecca Stephenson, of Harvard’s Brigham and Women’s Hospital.

Sixpackatsixty:   I still believe one should use the guidance:  ”don’t wait till you are feeling thirsty to drink water”.   That is  “late”!  Keep water handy regardless of the duration of the workout.  It could be more intense that usual; or the weather could be hotter than usual.  So yes “it all depends”   - and err on the side of caution!

Begin in a straight-arm plank position.  This is more difficult than the regular plan we’ve spoken about in other posts.  In this position your hands are directly under your shoulders, your arms are straight, (without “locking out” your elbows) and your fingers pointed forward.   As with the regular plank push back with your heels and draw the crown of your head forward to create a long line throughout your body.   Most important is not to let your hips sag.  It may help to think of your butt as being slight “up”, rather than feeling yourself tightening your hips and “thrusting forward” – which is definitely not the position.  Pull in your abdominal muscles to support your spine.

On an exhalation, slowly bend your arms to lower your body toward the floor. Keep your elbows close to your ribs – think of tucking them against your sides – and lower yourself until your upper arms are parallel to the floor. Remember to keep your shoulders away from your ears and your body level throughout the movement.  Think of pulling the shoulders down toward your waist and away from the ears; and once again don’t tighten the hips (this will thrust them forward), tighten the abs instead.

 Hold for a second or two then push back up to plank position and repeat two more times.

 This exercise appeared in the LA Times Health section in a column by Karen Voight. I have edited it to add in tips for doing this exercise corectly and not hurting your back.

Voight is the creator of a line of fitness DVDs, including “Full Body Stretch” and “Ballet BodySculpt.”

 If the effect occurs soon after we eat, (such as lack of concentration, fuzzy head, fatigue etc) then we are more likely to pay attention to it.

Here are a couple of things from Dr Mercola* that you should know about feeding your brain:

1. Don’t overdose on sugar

    Your brain, which accounts for 2 percent of your body weight, sucks down roughly 20 percent of your daily calories. It demands a constant supply of glucose. But wait…. before you  head to the store for a sixpack of soda……  there is more!!    This does  not mean that you should slurp soda to keep your brain functioning optimally. In fact, high glucose levels slowly but surely damage cells everywhere in your body, including those in your brain.  You want a steady supply of good food from which the brain can extract the glucose it needs.

2. Become a grazer

    To optimize brain power, one tactic might be more frequent but smaller meals. Your brain works best with about 25 grams of glucose circulating in your blood stream — about the amount found in a banana.

So the popular view of 6 small meals versus 3 large ones, appears to have merit, and affects more than the body, it affects the brain as well.

3. Eat foods that don’t raise blood glucose levels

    Pretzels cause blood sugar to rise very quickly. Dr Mercola says that raw carrots do not.  (However my research puts carrots in the “higher” glycemic range (compared with many other vegetables)  so I would limit eating carrots by themselves and rather pair them with a food that will slow the release of the sugars – Almond “cheese” is a good companion and is very low in fat.)

  High fiber carbohydrates will raise blood glucose levels relatively slowly, and combining them with fat or protein can slow absorption even more. The key is a balanced diet, where all macronutrients — carbohydrates, fats and proteins — are included.

See my next post on combining/separating the food types.

*  Periodically I visit  Dr Mercola’s website.  He has some excellent information on foods that he identifies as not good for you.  For example he is a proponent of gluten-free and soy-free and his very detailed articles articulate the reasons.  I review and dig to find the key points.  A few times I have shared information such as the ways to protect oneself  from the effects of radiation in the air  (after the Japan earthquake and tsunami), and I generally research and quote more than  one source.

These will help you to flatten your abs; work the core beyond your sixpack – such as the obliques (see the side plank); and also make you focus on balance (see the lunge in 1.)

1.        Lunge with Rotation

lunge rotation

Grab a 5- to 15-pound dumbbell with both hands. Stand with your feet hip-width apart and your arms straight out (A). Take a big step forward with your left foot and, bracing your abs, twist your torso to the left as you bend your knees and lower your body until both of your legs form 90-degree angles (B). Twist back to center, push off your left foot, and stand back up. Repeat on the other leg. That’s 1 rep. Do 2 or 3 sets of 10 to 15 reps. Keep your elbows straight but not locked.

2.       Hip-Thigh Raise

hip thigh raise

Lie on your back with your right knee bent and your left leg extended. Rest your arms on the floor, palms up, at shoulder level with your hips about 2 inches off the floor (A). Raise your hips to form a straight line from your shoulders to your left foot (B). Hold for 2 counts, then return to start. That’s 1 rep. Do 10 to 15 reps on each side. To make it harder, cross your arms over your chest.

3.       Single-Arm Press

reverse lunge single arm

Grab a 5- to 15-pound dumbbell in your left hand and hold it up next to your left shoulder, palm facing in (A). Step backward with your left foot and lower your body until your knees are bent 90 degrees (your left knee should nearly touch the floor) while pressing the dumbbell directly over your shoulder without bending or leaning at the waist (B). Lower the weight back to the starting position as you push quickly back to standing. That’s 1 rep. Do 10 to 15, then switch sides.

To add some extra challenge, from position B lean toward your right so that you form an arc with your left arm and upper body, keeping your lower body still and your hips level.  Then return to Position B.

4.       Side Plank 

side plank

Lie on your right side with your legs straight. Prop yourself up with your right forearm so your body forms a diagonal line. Rest your left hand on your hip. Brace your abs and hold for 60 seconds. If you can’t make it to 60 seconds, hold for 5 to 10 seconds and rest for 5; continue for 1 minute. Be sure your hips and knees stay off the floor.

5.       Advanced Workout: Side Plank with Rotation

side plank rotation

In a right-side plank position (A), brace your abs and reach your left hand toward the ceiling (B). Slowly tuck your left arm under your body and twist forward until your torso is almost parallel to the floor (C). Return to the side plank. That’s 1 rep. Do 2 or 3 sets of 5 to 10 reps on each side, resting for 1 minute between sets.

This last exercise was also shown in a previous blog post.  But always good to give a reminder

These exercises  were featured in Women’s Health Magazine.

I said I would follow up with a  set of Dynamic Stretching exercises that you can use before your workouts.  I also mentioned that the Dynamic stretch is much like our “warm-ups” from high school gym class; so if you recall those days, and haven’t suppressed the memories (with good reason), you should recognize some of the movements.    And don’t neglect your Static Stretching after the workout – forgetting to stretch very easy to do; just ask me!!

Remember that a healthy lifestyle consists of a proper balance between cardiovascular training, resistance training and flexibility training. We place so much emphasis on the first two that the last one is neglected.

Stretching  is generally an afterthought !  But I have to say that the movement involved in Dynamic Stretching has been pretty easy to build in to my pre-workout routine.  I don’t need to find a mat and a space on the floor.  Being in Southern California I can even just step outside the gym and do the “warm-up” in the sunshine.  Pretty cool!

A quick reminder of the benefits of Flexibility training:

• Reduced stress in exercising muscles
• Improves posture; good posture minimizes stress and maximizes strength of all joint movements
• Reduced risk of injury-muscles become more pliable
• Improved performance in everyday activities

• Improves both Cardiovascular and Resistance training

To help you get started, here are some great dynamic stretching exercises that you can do to get your body ready for action.  I reviewed the exercises offered by   Srdjan Popovic (of Bloom to Fit  – which was one of my sources for the Dynamic stretching posts.)   I then ran these and some other exercise by my local Physiotherapist/trainer for his view.  And I came away with some good guidelines for dynamic stretching.    A general recommendation is to make sure you get your body temperature up with a warm up – such as 5 minutes on the stationary bike  -  before doing any of these exercises.

1.     Body Swing.   This is the name I have given to this first movement;  and I first saw it during a warm-up prior to a Capoeira class.

Stand with legs apart and arms out to the side (parallel to the ground).  Swing your arms to the left as you move your upper body to the left, then let your arms wrap so that your left arm is against your lower back and your right arm is across your body (like you are giving the left side of your torso a hug).  Twist toward the right as you unwind your arms once again swinging your arms and then giving your right side a light hug.  Keep your body upright; and do not lean forward or sideways.   Continue twisting and un-twisting left and right for about 30 seconds.

2.    Forward Leg Swing.   This is a great exercise that dynamically stretches your hip flexors and extensors.

Find something you can hold onto that provides enough space for you to swing your leg forwards and back in front of you. A wall will do.

Flex and extend one leg at a time. Keep your legs straight (but knees unlocked) and your upper body straight and facing forward. Your eyes should be facing in front and your shoulder blades should be retracted.

Dynamic Stretching #2

Start by making small swings and progress the stretch a little bit every swing. After 10 or 15 swings you should be reaching your highest point. Do the same thing for the other leg.

Start by making small swings and progress the stretch a little bit every swing. After 10 or 15 swings you should be reaching your highest point. Do the same thing for the other leg.

For  more advanced movement, don’t hold onto anything.  And remember to keep your torso upright.

3.    Sideways Leg Swing .   This exercise dynamically stretches your adductors and abductors and it goes great with the forward leg swing.

Find something to hold onto. I typically do mine against a wall. Face the wall and place both hands on it for balance. Swing one leg at a time from side to side. It helps if you get on your toes as you swing.

Make sure you are facing the wall throughout the entire swinging process. Don’t let your torso rotate as you swing because you want to place the focus on your adductors and abductors.  Repeat for 30 seconds on each leg.

4.    Forward Walking Lunge

Keep your upper body straight, head and chest up and shoulder blades retracted. Step forward with the right leg keeping your back straight.  As you step forward into a lunge, lower the back knee toward the ground.  Make sure the front knee does not extend over the toes – the knee should be in line with or slightly behind the toes.  Push off on the front leg and step forward on the other leg into a lunge;  once again being aware of the placement of  body and knees.

Try to squeeze your glutes on each repetition. Each time you step out, squeeze the glute of the back leg. This will help you better engage the stretch and will also prevent your back from arching. Do 10 on each leg.

Note that you don’t have to do a walking lunge. You can simply step out and push off with the front leg to return to starting position.

A more advanced move -  Forward Lunge with Torso Twist

This is a tough exercise but it’s great for dynamically stretching your hip extensors. It’s also great for preparing your torso for action.

Start with a forward lunge. Keep your upper body straight, head and chest up and shoulder blades retracted. Extend both arms in front of you. As you step forward into a lunge, twist your torso to the side of the leg you stepped out with. Twist until you feel a slight stretch and hold for a second. Bring your torso back to a forward-facing position and step back to original position. Do the same for the other leg. Eight to ten lunges to each side.

Try to squeeze your glutes on each repetition. Each time you step out, squeeze the glute of the back leg. This will help you better engage the stretch and will also prevent your back from arching

5.     Bent-Over Torso Twist.  What I call the Windmill  – and it has to look familiar to anyone who  participated in the gym class (what we called “PT”) at High School.

Although it’s fairly simple, it does a great job of preparing your  hamstrings, glutes, core muscles and adductors for movement.

Dynamic Stretch #5

Start by standing with your feet wide apart. Extend your arms out to the sides (same starting position as in 1. above).    Bend over touching your right food with your left hand.   Now rotate your torso so  your right hand touches your left foot. Ensure both arms are extended out so when one hand touches the foot, the other hand is pointing to the sky. Keep rotating like this for 30 repetitions at a moderate pace

Make sure that your back is straight (not arched, nor rounded) and that your shoulder blades are retracted. Don’t flex your back! Keep your upper body aligned properly.   This is extremely important, especially for female boomers.  Also keep your legs extended but knees not locked (keep knees “relaxed”) as you perform your repetitions.  Repeat fro 30 – 40 seconds.

6.      Side-to-side Prisoner Squats

Prisoner squats are great bodyweight exercises. They’re also great for dynamically stretching your adductors and aligning your posture correctly.

A prisoner squat is performed with your hands behind your head. Your feet should be slightly past shoulder-width with your feet slightly angled out. Initiate the squat by hinging your hips back and sitting back – i.e. think of trying to sit in an imaginary chair. This will prevent your knees from going past your toes.  Keep your back straight, chest up and head facing forward.

Dynamic Sretch #6

Go down until your thighs are parallel with the ground  – or as far as feels comfortable but not beyond the parallel position.   As you come up, pivot on one leg and turn 180 degrees to face the other side. Perform another prisoner squat. Keep pivoting until you do a total of 10 prisoner squats on each side (20 total).

This exercise is great for preparing your lower body for a workout.

Watch Craig Ballantyne on YouTube  demonstrate  how to do a proper prisoner squat.   He doesn’t change direction but you will.  You will be pivoting on one foot in between reps so you’re changing direction 180 degrees after each squat.

There you have it – do these 6 great  dynamic stretching exercises to get you ready for your workout.

What are your thoughts on dynamic stretching or stretching in general? Share in the comments below!