Move of the week: Kickboard Sit

I know the last thing anyone wants to do in California at the moment is get into a pool! But, one of my favourite ways of keep cool in the summer and working on my core.

The trick of this move is to keep your core pulled in tight and your spine nice and tall. If you do not activate these muscles, you will fall off the kickboard.

Sculling - Kickboard Sit - GoSwim!

I am particularly fond of this move when visiting hotels in Mexico. For some reason, they build their pools at a standard depth of 4'10" ... being 4'11", it means I am submerged if I stand vertically. This kickboard move allows me to stay in the pool and not bob up and down like a drowning rat!

Happy sculling!

The Twinkie Diet

I saw this on the news a few weeks ago; a professor of nutrition embarked on a diet experiment to lose weight while eating foods that are considered "bad".

As a result, he lost 27 pounds. However, there is no research into the long term health implications of such a diet.

The article stated:

"Before his Twinkie diet, he tried to eat a healthy diet that included whole grains, dietary fiber, berries and bananas, vegetables and occasional treats like pizza.

"There seems to be a disconnect between eating healthy and being healthy," Haub said. "It may not be the same. I was eating healthier, but I wasn't healthy. I was eating too much.""

So the diet dilemma continues. My recommendation is to eat healthy and keep an eye on your portions.

Happy eating!

Move of the Week: Mountain Climber

My favourite move this week. It works your core, lower back and hips.

You can place your hands on the bench/chair, or on the sides with fingers over the edge, or rest on your forearms.

Make sure your shoulder is aligned over your elbow.

Keep a plank position by dropping your hips a little, control your breathing, and pull up through your belly button.



Enjoy!

New in 2011

Where has 2011 gone?? I apologise for being extremely lackadaisical with blog entries, life has been going too fast for me to keep up!

One of the highlights for 2011 is I am training at Evolution Trainers in Mountain View. They have a fabulous facility with great equipment AND one of the few Power Plates in the Bay Area.



I discovered the Power Plate when I was in London last year and was thrilled with the muscle density assistance this machine can provide. If you are in London, do stop by one of the Good Vibes studios for a fabulous workout. The first session is free, but I can almost guarantee that you will be hooked and will keep going for more classes!

Looking forward to helping you meet your goals this year!

I'm working on my 2011 resolution and will keep you posted.

Fi

Finding those elusive deep ab muscles

In my classes, you'll hear me ask you to "zip up your belly button" or "pull your core in and breathe". Many times, I'll be told "I can't find my core". So, here's a quick little video produced by Prevention magazine that show you how to find your core.

Enjoy!

Fall Prevention Workshop

The thought of falling can be scary but falls can be easily prevented. So, I will be running a Fall Prevention Workshop on the 29th of September 2010 at 1:30 pm at Every Woman Health Club in Redwood City.

Come and learn:

- Why we fall

- CDC recommendations for making your home safe

- Muscle memory exercises

- Good body mechanics & body awareness

- “Kitchen sink” exercises

Please come wearing comfortable clothing and shoes.

The workshop is free to members and $10 for non-members.

Please call the club (650-364-9194) to reserve a spot.

Looking forward to seeing you!

Fiona

If it hurts, S-T-O-P!

The old adage "no pain, no gain" is very passé ! If it hurts, STOP IMMEDIATELY!

Your trainer can find a different exercise, or modify your current one. By "working through the pain", you can cause severe damage to yourself. This is not the point of exercise; exercise is meant to make you feel better, not worse!

Keep having fun!
Fi

Custom Fitness - Downtown Mountain View

Hi All!

It's been a while since I have posted, but life has been hectic but very exciting. I have just found another fabulous fitness studio to see clients (don't worry, I'm still at EWHC!). It's Custom Fitness in downtown Mountain View. It's located in the same building as Le Boulanger and for you tech-people, it's downstairs from Mozilla.

For you guys out there, you'll be pleased to know this is an unisex facility but does not look or smell like a regular gym!

As you know, I am very fussy when it comes to studio space, so this has been a wonderful find. Initial consultations are always free, so call me to schedule a session.

Tel: +1 650 996 5451

See you soon!

NCPAD's 14 week plan to a healthier you

Happy Monday to you!

For those of you who have email access but have a more difficult time accessing an adaptive fitness trainer, the NCPAD (The National Center onPhysical Activity and Disability) will be starting their "14-weeks to a healthier you" program soon (ie in a couple of days).

The program is delivered to your email inbox. However, the feature I like best about this program is the fact that you can contact them directly if you need assistance with the exercises and adaptations needed for you. The follow was in an email sent to me today:

"We provide a number of modifications to the exercises you will receive each week in order to meet differing needs, but it would be impossible for us to predict what would be best for each of you. That is why we are standing-by waiting for your e-mails (ncpad@uic.edu) and phone calls (800-900-8086), Monday through Friday during the hours of 9:00-5:00 CDT. Just specify that you are participating in the 14 Week Program and schedule a conversation with one of our coaches. We will also have someone available for live chat during these same hours."

This program is free and you can sign up by clicking here.

Cheers,

Fi

Certifications and other housekeeping ...

It's a gorgeous Californian Sunday morning and I am procrastinating, so I thought I would complete some blog housekeeping. I will be the first to admit I have not been has prolific as I had planned.

First off, I get to display my ACSM logo (or as they call it "identity mark").


Secondly, since I've been carrying on about picking the correct trainer for you, I probably should list my fitness credentials:

1. The most important is, I am a certified ACSM-HFS. I know, so many letters; my husband hasn't quite figured it out yet. The mumbo-jumbo stands for "American College of Sports Medicine - Health & Fitness Specialist". The ACSM conducts extensive research and has some pretty strict guidelines and expectations of their members and their skills and services. They are the gold standard certification for fitness professionals. For the most part, you will encounter an ACSM-CPT, which is an ACSM Certified Personal Trainer.

2. I have an AA in Adaptive Fitness Therapy from Foothill College in Los Altos Hills, California. I trained under Dr Karl Knopf, who is a guru in senior health and fitness.

3. I also have a Certificate in Adaptive Aquatics. Even though I am Australian, I never thought I would enjoy water exercise, let alone what is usually termed "aquarobics". More on this subject in later posts, but if you have a class near you, give it a try, you will be pleasantly surprised.

I think that about covers it. My PhD is, as you have probably figured out, in a non fitness related field. I am a social scientist (historian) by training.

Sending you lots of Californian sunshine!

Fi