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Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts

Saturday, March 28, 2015

fitness: How HIP are You? (Part 2)

Happy Saturday!  Here are the intermediate and advanced levels for "the HIP workout," which was posted a few weeks ago in the Part 1.1 entry.  Levels 2 & 3 take the hip exercises from the first level and combine them with either stabilizing movements to put your core into overdrive or combination exercises (e.g. pairing bridge with hip flexion to the front).  Enjoy and take some time this weekend to sweat!  If you don't have time for the entire workout, just try one or two of the exercises or add them into your already established workout!

workout, fitness, exercise, mat workout, swiss ball


the "HIP" workout

5 min warm-up: jog in place, jumping jacks, jump rope, bike, whatever you want

Level 2 exercises are 10 reps X 1 set
Level 3 exercises are 15 reps X 2 sets

1) Bridges 
Two versions using either one large Swiss exercise ball or two small balls to stabilize

2) Bent Hip Extensions (right and left)
One small ball is used to activate the hamstrings while also working the glutes (a free weight could also be used in the same way)

3) Fire Hydrants (right and left)
Same use of the small ball (or weight)

4) Side Plank Raises (right and left)
Not the easiest upgrade to this exercise, but a serious workout as your entire body must stabilize to balance

5) Hip Hikes (right and left)
In this version, I am standing on a huge textbook (my husband's very sizable physical chemistry book) to increase the range of motion in the exercise.  A step could also be used.

6) Straight Leg Raises (4 Directions)
a) Flex Front (right and left)
Combination exercise pairing the front hip flexion with a bridge

b) Abduction Side (right and left)
Another combination exercise using the side abduction with a side plank- intense!

c) Adduction Side (right and left)
While keeping the top leg up the whole time, bring the bottom leg to meet it (for some reason, the most hilarious looking pose)

d) Extension Back (right and left)
Maintaining plank while also performing an extension to the back


And what kind of trainer would I be if I didn't remind you to stretch afterwards?  

Take time to S T R E T C H. :)

Monday, March 9, 2015

fitness: How HIP are You? (part 1.1)

Cheers to warmer weather!  

I hope you enjoyed Level 1 of "the HIP workout!"  If you didn't get a chance to try it, or were confused on an exercise, then welcome to part 1.1.  I have gotten several questions about this workout, mostly about how to do particular exercises, so I decided to answer visually.  I had planned on the next post to be part 2, for the intermediate and advanced workout, but it seems like a little explanation is needed.  Remember for each exercise, to keep your core tight (belly button to spine), lengthen your body, and breathe.  If these exercises are completely new to you, don't do the 15 reps with 2 sets, just try 10 reps each (only one set). 

workout, exercise, hip, mat workout


the "HIP" workout

5 min warm-up: jog in place, jumping jacks, jump rope, bike, whatever you want

All exercises are 15 reps x 2 sets

1) Bridges
workout, exercise, mat workout
 2) Bent hip extensions (right and left)
 3) Fire hydrants (right and left)
 4) side plank raises (right and left)
 5) hip hikes (right and left)
 6) Straight leg raises (4 directions)
a) flex front (right and left)
 b) abduction side (right and left)
 c) adduction side (right and left)
 d) extension back (right and left)

Wednesday, February 25, 2015

fitness: How HIP are You? (part 1)

One of the chief complaints of people seeking physical therapy is hip pain.  

When I was working in a physical therapy clinic, so many of my patients were coming in for hip-related issues, even without regard to age.  Due to our sedentary society, we suffer from muscle disuse, joint stiffness, and loss of core strength when we don't regularly exercise (and as we age, there is bone loss if we do not pick up weight-lifting or supplement with calcium).

But there is hope!  Strengthening and stretching can save you from pain and inflexibility, furthering your fitness goals and transforming your body.  

And come springtime, when not heavily covered head to toe in a parka, you may want to be your most fit, healthy self.

In part 1 of "How HIP are You?" I have created a workout, mostly mat based, that will rock your hips and your world.  It lets you enjoy the warm indoors, so you can ignore said parka.  Level 1 maintains the basic movements of each hip strengthening exercise, then Levels 2 and 3 (soon to come on the blog!) will incorporate stability challenges designed to also target your core.  It requires no equipment, just your body and your motivation.  Enjoy!

the culture thrift, exercise, workout, fitness

Let me know how it goes and comment if you have any exercise questions.  Don't forget to at least warm-up for five minutes and take time to stretch out after the workout.  

Written in front of a space heater,

Sarah, the Culture Thrift



Wednesday, February 18, 2015

food: Strawberry Citrus Water

 Yesterday, after my frigid winter run, I treated myself to a healthy, wholesome drink.  It was a nice reward for exercise and a reminder that spring will come, even to the Antarctic of Illinois.  

fruit water, exercise, fitness, food

It is my own variation on a fruit water by Dr. Oz, called Swimsuit Water (which is also delicious, might I add).  I wanted a little more of a kick to mine however, so I changed the recipe and added lemon.  If it were possible, I would add lemon to everything!


Strawberry Citrus Water

(serves 4)
Ingredients:
1 cup frozen strawberries
juice of 1 lemon
juice of 1/2 lime
cold water

Directions:
1. Add first three ingredients to blender
2. Fill remainder of blender with cold water
3. Puree for 15 seconds
4. Enjoy after a hard workout- you deserve it!




As today is 9 degrees, with a -11 degree wind chill, I may stay inside for my workout.  But I still have my Strawberry Citrus Water to look forward to!

And success- finally a food post on The Culture Thrift!

Tuesday, February 17, 2015

fitness: I'm Gonna Put on my Workout Clothes

exercise, workout, winter

This is what I told myself this morning to make sure that I would workout in some way.  

"I'm gonna put on my workout clothes and see what happens."  Sometimes I need a little push with fitness (sometimes it is a gigantic push).  I've been out of my normal routine, with my trip to New York for a wedding, my best friend braving the cold Chicago temperatures to come visit me right after, and all the while having a huge life decision to make.  All are wonderful things, but they don't help my exercise routine.  There is also the looming forecast of freaking cold temps arriving tomorrow and Thursday.  "Freaking cold" isn't yet used by the National Weather Service, but I think it might catch on.  

I dressed for running, apologized to my dog for leaving him behind, and stepped out into the ever-changing and perpetually cold day.  Early this morning it was cloudy, then snowing, the snow stopped, gloriously the sun came out, crap it's cloudy again.  By this point it was hovering between cloudy and sunny, and all throughout were the letters C-O-L-D.  It was one of those days where running is possible, but breathing is a labor.  It was 18 degrees, windchill 5 degrees.  Ouch.  But as I kept reminding myself, it is going to be worse tomorrow, so you have to go.  I did a warm-up walk, ran my 2 miles, cooled down walking and finally made Gabriel's afternoon by talking him for his walk, complete with doggy coat and doggy boots.  

I made a workout treat (post coming tomorrow!) after I stretched and surprise, surprise: I felt so much better.  Bodily, mentally, I was inspired for the day and the week.  All to do with a little jog.

After my workout, I was inspired to post about winter workout clothing, since this outfit was literally my motivation to run today.  In psychology, there is something called "state dependent" learning, meaning that one remembers information based on the state of how it was learned.  If you study in a quiet environment drinking lemonade, you will best recall the information in a quiet environment drinking lemonade.  So I thought that wearing my workout outfit would help me recall the glory that is running in winter.  Ha, but humor aside, knowing the right gear to wear can really help with self motivation.

I have been focusing on layering and wearing adaptable clothing and accessories.

This translates into running or yoga pants over fleece-lined leggings or base layer pants on bottom.  For the top, I start with a tank and hoodie (or just long-sleeved shirt) and a zippered soft shell with a hood and high neck.  The ability to unzip and vent as you go is key.  I usually wear the hood before I start, then I will shed the hood and sometimes also the high neck as I need, but I wear a beanie the whole time.  I wear running shoes (I love Asics) and if I am worried about getting snow on my pant legs, I will occasionally add leg warmers.  They are more than just accessories.  My hands are always cold, so I start with running gloves.  If I need to take them off, I can stash them in the, ahem, zippered pockets of the soft shell.  I haven't honestly found much of a difference between wearing wool socks and just normal ones, so you are on your own with that one.



If I were going on a long walk, this outfit would not suffice.  Dressing as if it were 20-30 degrees warmer is important, because too much layering and you have sweat that will quickly chill you to the bone.  

Now, do I sporadically see people in capris or shorts?  Yes.  And I shudder at the damage they are doing to their skin.  


Friday, February 13, 2015

fitness: 18 Minute Workout

Last week, when planning for the trip to NYC, I was inspired to create a fast, efficient workout that you could do anywhere, with limited equipment and time.  I made the "18 Minute Workout" combining jump rope cardio, to warm up quickly and keep your heart rate up throughout the workout, with mainly yoga and Pilates poses.  Now, if you are not accustomed to jumping rope, I would recommend starting off with a 5 minute warm up of jogging in place, then transition to jumping rope between the poses.  I mention this because I did the workout, and was sore for days afterwards!  My calves were so sore that I was limping everywhere, shuffling around, and grimacing on every staircase I encountered.  I should have perhaps named it "The Calf Killer."  

Feel free to comment if you have any questions on the movements or form during the poses.  Or if you would just like to brag about your ripped calves afterwards!


fitness, workout, the culture thrift, exercise, cardio

Tuesday, February 3, 2015

fun: The Day I Asked to Run in a Blizzard

the culture thrift, snow, chicago, city


In all the bustle of our last week, my husband and I somehow neglected to pay any careful attention to the weather.  I had only glanced at the forecast and knew that it was going to start snowing Saturday night and continue on to Monday, which I told him on the way to church.  We had already woken up to a winter wonderland, taken ten minutes to brush snow off the car, and crawled to church, taking fifteen extra minutes, so I thought I might take another glance at the weather on my phone just in case.  Blizzard warning!  Winter weather advisory, possible lake flood warning, hazardous weather outlook.  I quickly told Ken and he exclaimed "We're having a blizzard and you didn't tell me?!"

We made it safely to church, though the snow had accumulated in the parking lot so rapidly that our car was stuck by the time we came back to it.  Ken took out our new shovel- the one that I thought was such a ridiculous purchase- and went to work.  It wouldn't budge until a random, very kind guy came up to help us push: both pushed while I gunned our car as fast as it would go and eventually it drifted over the snowy parking spot into a location with enough traction.  Thanking him, we drove home.  On the way home, Ken half joked about running in the blizzard conditions, which oddly sounded fun in an adventurous, but mostly controlled way (running around the neighborhood wouldn't exactly be a recipe for disaster).  So I asked if I could go as well and we left it open.  By this point, the thickly blanketed gray sky was starting to pick up; the constant Chicago wind was growing.

To park our car once home, we had to shovel out a spot, quickly tiring ourselves out.  We mostly stayed inside for the afternoon, though Gabriel needed a walk around the block and Ken wanted to go see Lake Michigan after that, which all three of us experienced.  I was wearing my full parka, but the wind was so strong that it kept whipping my hood off, and when I looked too closely at the water, a solid spray of ice chunks coated my back.  Ken's glasses were fogging up so much he could barely see and Gabriel was quickly developing an ice beard, while swimming through the snow banks.  It seemed like running was out... and also the Super Bowl party some friends were having.

Now, I was promised socializing, food, beer, and a chance to see two ten month old kittens, but all in the name of football during a blizzard?!  Driving our car again was out for the rest of the day, so I just assumed that meant that we would be staying home, all warm and cozy, drinking hot cocoa.

Nope.  This was the day that Ken decided we should finally try out the public transit.

Walking to the train was an ordeal itself as the snow was at least a foot deep, in mainly unplowed areas.  "Remind me why we are doing this- for a football game?" I sarcastically questioned Ken as we walked in the dark.  When we arrived at the station, there were already delays.  The attendant told us that a train was approaching so we had to leave the warm entrance and go up to the platform, snow swirling all around us as we waited.  Approaching was an overstatement; we waited longer than the usual maximum wait time.  We finally made it on, then had to make a transfer to another route, another wait.  This time, it really was a long wait and the wind was ripping by, turning my very well insulated toes icy.  Ken and I hopped around trying to keep warm.  A train arrived, on the wrong side, so everyone had to scramble up the platform and over to the other side, sandwiching ourselves into the car, glad for the warmth and escape from the wind.  The total trip took four to five times the expected time.  I told my husband I was not judging public transit by this ride alone, but it was not a joyride just the same.

Were we there yet?  No, of course there was another trek through snow and the height of the blizzard conditions.  We looked at the map, took a deep breath, and went out into the storm again.  We were really having difficulty as the wind was so strong it would stop us in our tracks.  I was gripping my parka hood with both hands, staring down at my feet, only seeing a few feet ahead of me at best; Ken's hands were painfully hurting since he wore his thin gloves by mistake.  The wind kept howling out and we would huddle together, as I would yell and nervously laugh.  We kept trudging on, looking for the end of the street, the wind maddeningly becoming even louder, and we weren't finding it.

We had gone the wrong way!  We were heading straight for Lake Michigan!  Ugh!

Ken grabbed my hand, hurrying me on, going back the way we had just come.  By this point we were both freezing, so what did I decide to do?  I started jogging and Ken followed: here was that run we had talked about earlier that day.  We were running really awkwardly, both wearing snow boots, but we started making better time and slowly started to warm up.  In another ten minutes we found the house where the Super Bowl party was being held and barged in, probably looking like snow beasts.

We both chugged hot cocoa like there was no tomorrow and I forgot all of my carb restrictions.  It was daunting knowing that we would have to do it all over to go home in a couple hours, but we managed to have fun.  I even got my cat fix, playing with the adorable gray kittens.

The Super Bowl was over around ten and for once I was sad to see a football game end.  This time going back it seemed more promising: we had already done it once, the wind had died down some, it was no longer snowing, and we had a third traveling companion who actually knew where he was going and what he was doing (unlike the two of us).  We quickly made it to the station and a train arrived immediately.  Yes!  We left the first train and walked over to the connection, but there were still power problems with the CTA so the train's arrival was ambiguous.  Ken's coworker said we could probably walk the distance home and beat the train, so once more we sucked it up and agreed.  He said it was like a twenty-five minute walk so it should be easy, right?

We left the station, walked a block, ready to turn onto our route.  Wrong- it had grown up to two feet of snow in most places, at times up to my hip!  "Why can't we take the road to Moria!?" I exclaimed since I felt so much like a Hobbit in the snow.  This trip at this point was so ludicrous and crazy that we kept going, laughing about it.  We were not cold, in any way, the exercise was incredible.  We even had to take a breather in the middle, with hearts pounding and my legs starting to give out.  Just keep swimming was looping in my head.  For a mile and a half we did this circus performance because honestly, what else was there to do?

Finally we turned on to our street, completing the last block by ourselves after we said goodbye to our friend (who had apologized for the third time for leading us through that mess).  We arrived home, thanked God, and Ken collapsed in a pile of snow.  I Survived: City Edition completed.

That night I learned that running during a blizzard is probably not a good idea, unless your survival instincts kick in and you must run or turn into a snowman.  That putting yourself in danger in the name of football, also not a great plan.  But together you can somehow get through it all to laugh about it for the next week (or year) and turn a bad situation into an exercise regime, albeit a strange one.

Written in a cozy dining room,

Sarah, The Culture Thrift


Friday, January 30, 2015

fitness: The Early Adventures of Winter Running



I love to run.  Do you?  Well, I do.

This little phrase was how I would always start my first grade writing entries.  Do you like pizza?  Well, I do.  Early on, I had quite a polar way of thinking about the aspects of my life, my likes and dislikes, thinking they would never change.  Some have not changed: I still like pizza.  I LOVE pizza.  I've been thinking constantly about the fact that my husband and I will be having pizza for date night tonight (slightly pathetic, I know).  Though what I didn't know in first grade was how my interests would open up as I matured and some things that I detested would no longer be repulsive, but delightful.

All throughout school, I absolutely hated to run.  When we would have to do laps on the race track in junior high, I would dread going to P.E.  In high school, when we were required to do physical testing in all exercise classes, which horribly included dance, it would seem like the worst two weeks ever.  I wasn't fast, I didn't have the oxygen capacity since I never tried to work on it, so the exercise was as unpleasant as it could possibly be.

However, I made a decision some time during college that I wanted to start running.  I think maybe I thought that running would be a more intense workout that I needed (so true!), but I can't truly pinpoint the reason, especially since it was a form of exercise that I had avoided for so long and just assumed I would never, ever enjoy doing.  Such caustic thinking building obstacles in my way!

It was not easy to start running, believe me on that one, and it is still difficult when I go back to it after taking breaks for whatever reason.  I am also not training for the Olympics: I basically run two to three miles, at an even pace, and that's it.  But, it continues to be one of the most invigorating and rewarding types of working out that I have yet experienced.  It is so freeing to be able to be your own medium of transportation, flying through your surroundings, eating up the pavement.  It is also one of the best totally free activities in life, perfect for a Culture Thrift!

But under fifty degrees?!  Under forty?  Under twenty and in snow?!?

Knowing I was moving to Chicagoland, I pretty instantly wrote off running in the winter.  My husband was already planning to bike all through the winter wonderland... and I was planning on how I could reasonably hibernate and how much extra blubber to add under my fur coat.  Starting to bike also helped and encouraged me, but after a chilly run in the fifties, I had had enough of running and I quit in October.  Again, my "Do you like running in winter? Well, I don't" was taking over.  I was quickly starting to suffer from lack of movement however, which is something I know to my core that I need, therefore I started thinking about running again.  A couple weeks in to January and my husband and I had separately imagined the idea of trying out running for date night and brought it up to each other.  We went and we made it!  After twenty minutes deciding what to wear before the run, many slippery close-calls and slowing down to a walk at times, we did our victory high five and considered it a victory.  This win being that we challenged ourselves and accomplished a workout, not that we were amazing winter athletes.

Since our date night run, I have gone for two others, learning little things from each exertion, even dreaming up some ideas and inspirations for writing.  I plan on creating a post for tips for winter running, including how to dress, how to move, and a positive mindset to have while starting.  I would love to hear any stories or comments you have about continuing exercise in the winter elements!

I know there will be days that running is absolutely impossible, either because there are two feet of snow on the sidewalk or because there are two feel of snow in my soul, but I am thankful to have running in my life.

Sunday, January 25, 2015

fitness: "Free" Free Weights

cite post if re-using image



"Free" Free Weights


You may have been wanting to try a free weight workout at home, but haven't had the time to shop for the weights and equipment.  Or you don't have the extra money in your budget right now so you have neglected your fitness.  Here is a completely free option for practicing weight-lifting at home and a quick, simple upper body strengthening workout to try your new weights.  

Your "free" free weights are made by filling two gallon bottles with water.  A gallon of water weighs approximately 8 pounds (~8.3-8.4 lbs.) which is useful for a variety of exercises.  If beginning with eight pounds seems like too much, remove an equal amount of water from each and start there.  This will be an even more challenging option than regular free weights because you will have to stabilize the bottle as the water is sloshing around inside.  (So you can feel more accomplished, even with the weight below eight pounds, using the water weights!) 

Here are just a few tips if you have never lifted before, with the reminder to not start off with too much weight (you should be able to do at least 10-12 repetitions without maxing out before that).  One tip is to exhale as you lift and inhale as you return to your starting position.  Another is to always support your lower back by keeping your core tight: think of bringing your belly button into your spine.  Your body responds better to exercise when you warm up for five to ten minutes before and remember to stretch out after.  As a general rule, keep your wrists in line with your lower arm and maintain a neutral spine position.  


Upper Body Workout


1. bicep curls




2. row




3. overhead triceps extension




4. squat with overhead lift




5. shoulder press





Upper Body Workout

bicep curls
row
overhead triceps extension
squat with overhead lift
shoulder press

10 reps each
repeat set 2-3 times


I actually did this workout yesterday, and as I haven't lifted in a while, I'm quite pleasantly sore, especially my deltoids.  The shoulder press was the most difficult using the water weights and I had to use my thumbs to stabilize the bottles, but other than that, the workout was great!  




Wednesday, January 21, 2015

fitness: Motivation

WHAT is the secret to motivation?

Motivation for anything: eating well, continuing on the path to a goal, exercise, life?

I've felt extremely sheepish over the past six weeks and even the past three months, as I started out on a path for this blog- and stopped writing- and had widely fluctuating, though continuous, progress with working out- and stopped working out.  I could explain that life got in the way.  Because of course, it did.  A week after I made my first post, I started a new full-time job.  The temperature dropped to fifty degrees; I stopped running.  I did have the awesome experience of being able to bike every day to my new work (which I highly recommend if it is in your realm of possibilities!) but it threw me out of my exercise norm and made me neglect a more balanced approach to working out. Then Christmas and New Years arrived and my husband and I were traveling to see family and friends... further throwing my motivation for fitness     o   f    f.  Now, do I regret meeting the girls for a coffee whereas I could have gone on a hike... no.  I only regret my mindset during the time and my slowly but surely dropping motivation.

Fast forward a few weeks, to about two weeks ago, and Winter arrived to the Midwest.  I was introduced to Winter, whom I haven't conversed with since I was seven and living in Michigan.  We  have been apart for twenty years, while I lived in Phoenix, and tag on an extra year for Austin, which is where I just moved from, this September.  My old friend arrived for the new year, bringing snow, ice and somehow hiding about thirty degrees I had become comfortable with, to make our temperatures in the negative.  That week I drove in snow for the first time ever, sliding about three different times during my trip and even having to put on the emergency lights at one point to alert the other drivers to the fact that they were dealing with a complete idiot.  Another first for that week: I fell down the stairs.  I descended the stairs, thinking I had successfully avoided all the ice, and flew off the last three or so stairs to the bottom, all with phenomenally little friction, until gravity brought my own bottom in contact with the cement.  Not an easy first week hanging out with my long lost chum.  To say the least, I had (literally) hit rock bottom.

All the while I had the thought "what is the point of writing about fitness and finds when I don't want to go outside the apartment or ever leave my sweat pants (and parka and wool socks and duck down mittens and base layers and ear muffs...)?"

But sometimes getting to a low is what you need because you can't proceed further; when you've hit the end you need to turn around.  One moment of clarity and light can be enough of a start in the right direction.  It's not immediate of course- and we can't expect it to be- but it is a thought that is held in the mind to offer direction.  And dare I say it, motivation.

Now, this wouldn't be enough on its own to ignite anything and keep a steady burn.  That is where a few things come in for help.  The first is to have knowledge of self, knowing what is in your heart.  Exercise and movement for me is sooooo important.  It is not only something that as a very base for my functioning and joy, but also affects my thinking, creativity, and drive for all the other aspects in my life.  My desire to keep on with blogging is also a thought that has stayed with me and grown, and is something that I do not want to give up on, even though in my own way of negative thinking, I "failed" with it because I let so much time go before doing another post.  If you feel unsure of your true self knowledge, ask God!  In His own time, He will reveal it to you.  The second help is your family support.  My husband focusing on the in-process work of my adjusting to all this change, and little pushes here and there to help my motivation, are so amazingly helpful to me!  And third- friends!  Your group of friends is a constant flow of motivation bouncing back and forth.  You can be unknowingly helpful to a friend at some point, then boom!  When you are not doing very well, having a hard day or whatnot, she blasts you back with the same remedy.  It can be as simple as knowing that working out makes you tick, and asking if you've been able to fit any workouts in lately.  In the past week, two different friends and my mother-in-law all asked if I had gotten to workout at all, and just that simple question has been so motivating, a reminder and a little push in the right direction.  After five weeks of no planned exercise, I have done three workouts.

It's just that tiny thought that translates into determination.  Motivation.

Before I start sounding like a Spice Girls song, I think I will turn in for the night.  But hopefully, even reading this once may be motivation....

Cheers to a new year,

Sarah, The Culture Thrift