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!

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. :)

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). 

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

 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)

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!

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

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.  

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!

fitness: I'm Gonna Put on my Workout Clothes

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.  

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: 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.

fitness: "Free" Free Weights

"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!