Fitolution Day #13 – How Often do you Check Your Windshield Wipers?

Baby it’s HOT outside so how did you choose to move your body today?  Swimming, boating, pool, beach, dancing & singing in your living room?  Find a way all the while hydrating with some water or a healthy sports drink.

EXERCISE:

Tuesday, Thursday and Saturdays are cardio days so stick to your cardio routine. Make sure it’s at least 30 minutes of walking, running, elliptical, biking, rowing, dancing, etc.  Make sure to warm-up properly.

BONUS EXERCISE:

Windshield Wiper
Body parts:  Core

Step 1

Starting Position: Lie supine (on your back) on an exercise mat or firm surface, bending your knees until your feet are positioned flat on the floor 12-18″ from your buttocks. Place your arms at your sides, with elbows fully extended and palms facing inward. Breathe deeply for a 30 seconds relaxing your body and allowing gravity to gently pull your lower back and shoulders towards the floor.

Step 2

Depress and retract your scapulae (pull your shoulder down and back) without increasing the arch in your low back or lifting your hips off the mat / floor. Contract your abdominal / core muscles to flatten your low back into the mat and hold this position throughout the exercise.

Step 3

Slide your arms out from your sides forming a 45-degree angle with your torso, keeping your upper arms making contact with the mat / floor. Bend your elbows to a comfortable position and keep your wrists in a neutral position (aligning the backs of your forearms, wrists and hands).

Step 4

Upward Movement: Exhale and gently rotate your upper arms, sliding the mat / floor to an end position where your hands touch overhead and your elbows have a comfortable bend. Attempt to keep much of the back of your upper arms, forearms, wrists and hands in contact with, or near the mat/ floor and avoid arching your lower back as your rotate overhead.

Step 5

Downward Movement: Inhale and gently rotate your arms back to your starting position, attempting to keep your upper arms, forearms, wrists and hands in contact with, or near the mat/ floor and avoid arching your lower back as your rotate overhead.
This exercise stretches the muscles of your shoulders and lats in a stable and isolated manner. Reducing movement restriction in the shoulder helps minimize the likelihood of shoulder injury and pain. Try performing this exercise adjacent to a mirror that will allow you to monitor any undesired movement in the hips, ribs, shoulder or low-back.

Modification:
Supine Snow Angel (Wipers) Exercise
Body Parts:  Abs, Chest, Shoulders

Step 1

Starting Position: Lie supine (on your back) on an exercise mat or firm surface, bending your knees until your feet are positioned flat on the floor 12-18″ from your buttocks. Place your arms at your sides, with elbows fully extended and palms facing inward. Breathe deeply for a 30 seconds relaxing your body and allowing gravity to gently pull your lower back and shoulders towards the floor.

Step 2

Depress and retract your scapulae (pull your shoulder down and back) without increasing the arch in your low back or lifting your hips off the mat / floor. Contract your abdominal / core muscles to flatten your low back into the mat and hold this position throughout the exercise.

Step 3

Slide your arms out from your sides forming a 45-degree angle with your torso, keeping your upper arms making contact with the mat / floor. Bend your elbows to a comfortable position and keep your wrists in a neutral position (aligning the backs of your forearms, wrists and hands).

Step 4

Upward Movement: Exhale and gently rotate your upper arms, sliding the mat / floor to an end position where your hands touch overhead and your elbows have a comfortable bend. Attempt to keep much of the back of your upper arms, forearms, wrists and hands in contact with, or near the mat/ floor and avoid arching your lower back as your rotate overhead.

Step 5

Downward Movement: Inhale and gently rotate your arms back to your starting position, attempting to keep your upper arms, forearms, wrists and hands in contact with, or near the mat/ floor and avoid arching your lower back as your rotate overhead.

This exercise stretches the muscles of your shoulders and lats in a stable and isolated manner. Reducing movement restriction in the shoulder helps minimize the likelihood of shoulder injury and pain. Try performing this exercise adjacent to a mirror that will allow you to monitor any undesired movement in the hips, ribs, shoulder or low-back.

NUTRITION:

Coconut water is a good fluid replacement after exercise.

“Sweat lost during exercise is primarily made up of the electrolyte sodium,” explains exercise physiologist Jackie S. Womble, R.D.N. “Coconut water is OK to drink to stay hydrated throughout the day, however, it does not provide the necessary sodium to replenish what was lost during intense exercise. It’s fine for recreational activities, but not for individuals looking to replenish what’s lost during intense activity. A sports drink is a better choice.”

 

TIP:

Your Get Back in Shape Fitness Plan

1.  Keep fitness at the top of your to-do list, no matter how busy your wonderful life gets.

2.  Ignore the calendar. January 1 is no better or different from any other day, so why not start training right now?  Get up and get moving—now. Any activity that can make you sweat for 30 minutes is perfect

3.  Don’t look beyond the horizon. One of the biggest mistakes made is trying to take on too much too soon. Instead, look at fitness as a trek rather than a sprint and break it into smaller chunks of manageable goals and expectations.

Have more than a mile to run?  Tell yourself to complete just one mile—and repeat that mantra 2 or 4 times. Make a solid effort every day, one day at a time, to increase your mileage.

4.  Condense your workouts. We get it—you’re busy this time of year, but getting in a solid workout is simpler and faster than you think.
Use compound movements sprinkled with plyometrics in short, high-intensity circuits. Hit your whole body and crank up your metabolism for hours using minimal equipment.

5.  Keep up the cardio. Doing longer, less intense workouts like running or hiking on your non-strength training days.  A great option? Yoga. You’ll get in your mobility while alleviating some stress.

Weekend is half over so take the time to stop, breathe, enjoy your time to the fullest.
 
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