Archive for the 'SPORTS & GAMES' Category

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Free Weeks of Fitness: Day 9

Published on January 11, 2011 in HAYNEEDLE and SPORTS & GAMES. 0 Comments Tags: , , , .

Free Weeks of Fitness

Day 9 is here! How are the Free Weeks of Fitness treating you? Are you starting to feel more fit? We sure are. Make sure you “Like” each day’s featured product on Facebook (not the blog post, but the item itself) to be entered in the giveaway. You don’t want to miss out on your chance to be one of 3 to win this week’s $100 Gift Certificates – but only those who’ve “Liked” all seven (7) products this week. Go!

To see all of the Free Weeks of Fitness posts in once place, click here!

Now, let’s get into today’s post. Julie from Pilates for the People has over 11 years of full-time Pilates training experience.  She’s here to lend an expert hand to help those of you who are just starting to discover the exciting world of Pilates.

Where to Begin?

With the start of a brand new year just around the corner, I have had many people ask if classes will start to pick up with clients making New Year’s resolutions. Thankfully, I have a wonderful group of dedicated clients that understand the importance of taking class on a regular basis year round. To them, Pilates has become a way of life… not just an exercise fad. If you’re planning on starting up with a Pilates program, here are a few things to keep in mind.

PilatesIf you’re new to Pilates, the best place to start is with private sessions. One-on-one time is crucial to learning all the different elements in the Pilates method and being able to maintain proper form is important when first learning the exercises. This can also give you an opportunity to ask important questions, and your trainer can also help you construct a weekly program that will suit your goals and needs.

Pilates is most effective when done 2-3 times a week. Make sure that you vary your workouts with a variety of different classes. Take a mat class, an equipment class, and/or a private session. There are over 500 exercises in the method and mixing up the routine will help keep the body challenged. When you stick to just one class like an equipment classes or mat class you tend lose a ton of other exercises that are crucial to the method.

If you can’t make it to class for some reason have a few videos on hand and do your workout at home. One of my favorite video series is “The Method.” Precision Toning, Target Specifics, and The Lotte Burke Method are on the top of my list for great videos.

Have a happy and healthy New Year!

Today’s featured item is the Stamina AeroPilates Premier Studio Reformer with Free-Form Cardio Rebounder and Stand. Follow the link, check out the item, and hit the Facebook “Like” button -  you’re on your way to be entered to be 1 of 3 weekly winners of a $100 Hayneedle Gift Certificate (be sure to like all items for the week through Sunday to be entered). Stick with us through all Free Weeks of Fitness (19 articles and products), and you’ll be entered to win a $5,000 shopping spree to outfit your some gym. Get all the details here

Stamina AeroPilates Premier Studio Reformer with Free-Form Cardio Rebounder and Stand

Free Weeks of Fitness: Day 8

Published on January 10, 2011 in HAYNEEDLE and SPORTS & GAMES. 0 Comments Tags: , , , .

Day 8 is here! As another week of Free Weeks of Fitness begins, we’re excited to announce our first week’s winners! Each winner will receive a $100 Gift Certificate to Hayneedle. Congratulations!  Winners chosen using Random.org.

Winner 1: Bryan Truckenmiller

Winner 2: Anja M. Anjathisandthat

Winner 3: Eliza Chadley Labayen-Klinger

START OF WEEK 2! Be sure to “Like” each day’s featured product on Facebook (not the blog post, but the item itself) to be entered in the giveaway.To see all of the Free Weeks of Fitness posts, click the tag above!

Today’s workout is focused on creating and maintaining a strong core.  Chris from Zen to Fitness is back with his favorite exercises to help you focus on your core values.

Rockstar Abs: Unconventional Abdominal Training at its Best!

I decided to title this post “Rockstar Abs” because I aim to show you simple, unconventional ways to achieve strong, functional abs – not blocky and bulky midsections the magazine’s workouts will get you. Also, it sounded cool.  Most of these training methods can be done without a gym and integrated into your existing workout.

Negative ChinUpsNegative Chinups

These are definitely one of my favorite ab exercises, they are done simply by:

  • Jumping up the the chin-up position on a bar
  • Lowering yourself slowly (10 seconds)
  • Repeat for 8-12 reps

As you get stronger with these, start hanging weight – but don’t sacrifice your form or how slow you lower your body. I guarantee you a set or two of these will get your abs burning, as well as your back and biceps.

Stomach Vacuum

Your abs and lower back are made to stabilize your body, not much else. So when you suck in your stomach, like I did as a kid on the beach, your whole midsection starts to activate its stabilization instincts. Vacuums are especially important if you suffer from lower back pain as it activates the transversus abdominis, the deepest of your abdominal muscles.

Here’s how to do it:

  • “Lying on the floor, exhale completely, forcing all the air out of the lungs/ diaphragm with your abdominal muscles. Next, instead of inhaling, suck in your gut, pulling it in so far that you can imagine your abs actually touching your spine. Since there’s no air in your lungs, you should be able to suck your stomach way in, which will contract your transversus abdominis.”
  • “Practice holding this vacuum for longer and longer periods of time. Eventually, your waist will get smaller, providing you don’t stuff yourself at meals and bloat with massive amounts of liquids between meals.”
  • “After you have achieved a sense of control in the lying position, next practice the standing position. Initially, it will be easier to achieve the vacuum if you press your palms against your upper thighs after exhaling and sucking in your gut.”
  • “The final step in doing the ultimate vacuum is to start practicing with your hands behind your neck, which is what T used to do at competitions to good effect. This particular vacuum ain’t easy, but keep at it.”

I like to do this after workouts when my abs are already weak, usually holding the vacuum for around 20 seconds and then taking a break before repeating.

Hold something heavy over your head

This is one of my favorites, but it requires a gym or a heavy barbell.

  • Push press a heavy weight over your head (not too heavy – be sensible)
  • Hyperextend your arms, contract your midsection, and stand
  • After about 10 seconds you should start to feel your midsection weaken and shake, this means your abs are working full-out to stabilize your body
  • Repeat for 2-3 sets of 20 seconds

Throw something heavy

This is another great one, but requires a heavy medicine ball  A big rock will do, if you’re ready to go primal.

  • Head out to a park or playing field with a medicine ball
  • Throw the thing as far as you can
  • Run towards it and repeat
  • When you feel your abs weaken your work is done

Dumbbell Pullovers

This is another of my favorites – I figured it out a few years back when a friend showed me how to do DB pullovers as a lat building exercise. However the following days would leave my abs unbelievably sore. This is a great exercise (a favorite of Arthur Jones and Art Devany),  and should be part of everyone’s full-body training regime. It’s old school, but it works!

Streamline Functional Abs

Function is what we should ultimately strive for. Forget the crunches and conventional abdominal training, the only way to build abs for real is to do real exercises that will benefit your body’s functionality in the real world. I guarantee you a combination of these techniques will get your mid-section sore and feeling deeply worked out.

The great thing about these training methods is that they will get you results and they can all be done easily with minimal equipment. Doing a 5 minute circuit of all the exercises after finishing a workout in the gym is ideal.

Ab RocketToday’s featured item is the Ab Rocket. Follow the link, check out the item, and hit the Facebook “Like” button -  you’re on your way to be entered to be 1 of 3 weekly winners of a $100 Hayneedle Gift Certificate (be sure to like all items for the week through Sunday to be entered). Stick with us through all Free Weeks of Fitness (19 articles and products), and you’ll be entered to win a $5,000 shopping spree to outfit your some gym. Get all the details here.

Free Weeks of Fitness: Day 7

Published on January 9, 2011 in HAYNEEDLE and SPORTS & GAMES. 0 Comments Tags: , .

Free Weeks of Fitness

Day 7 is here! And with it, the end of the first week of Free Weeks of Fitness!

END OF THE WEEK! Be sure to “Like” each day’s featured product on Facebook (not the blog post, but the item itself) to be entered in the giveaway. This week’s $100 Gift Certificate winners will be drawn tomorrow – but only from the names of those who’ve “Liked” all seven (7) products this week. Go!

To see all of the Free Weeks of Fitness posts, click the tag above!

Today let’s focus on working out the legs. Check out this advice from Chris from Zen to Fitness and work on perfecting your lunge.

LungesIn the past few years I have taken the emphasis away from weighted exercises for my legs. I’ve worked, instead, with an emphasis on bodyweight movements – especially the bodyweight squat and lunge. In doing this, I have not only realized just how effective they can both be, but also how many variations of the lunge exist and how it can work as a total body exercise…

In this post, we’ll go over some of the best lunge variations I’ve found, linking some videos and hopefully showing you a few new tips and tricks. My inspiration for this article actually came from another post called “One Move to Improve your Athletic Prowess” which emphasizes the effectiveness of the walking lunge with rotation.

“There’s one move that’s a time-tested winner for improving performance in just about every sport; one that has helped countless fighters, dancers, golfers and tennis players – pro’s to Joe’s – improve their game: the lunge with rotation.”

They included a pretty good explanation of technique too:

To perform the movement, begin standing with your hands together or around a medicine ball tucked under your chin. Take a step forward into a lunge. As soon as you’re stable in the bottom position of the movement, extend your arms straight out and rotate as far as you can to the side of the lead leg. Be sure to not let your shoulders and upper back round. Rotate back, bring your arms/the ball back in and return to the standing start position. Repeat the same process with your other leg. That’s one rep.

The beauty of the rotation lunge is how effective it is with no weight just using your outspread arms to add resistance. For a little extra resistance, holding a light medicine ball is a great way to progress and get some extra core strength. To see how to do a rotation lunge, click here.

This really is a great bodyweight exercise as it forces your total body to work in a functional sense. The key form point for this and all lunges are:

  • Keep your Back and Torso upright and tight
  • Move as an elevator (up and down) and not an escalator (see video below)
  • Take a wide enough step to put weight on the front leg
  • Don’t let knee go past the toe (as this puts extra stress on the knee)

These are nice basic lunge variations that most anyone can do. If you are more athletic and want a bigger challenge there are several variations I like….

Alternating Jumping Lunge — This is the same as a conventional lunge but instead of stopping and doing each rep individually you will jump from one lunge to the next, alternating. This doesn’t allow the muscle to rest and also integrates a explosive element which is great for improving athletic performance.

Diagonal Lunge - The diagonal lunge is an excellent movement -  again, it works your body naturally, the same type of motion found in a sport or everyday activity. It is done simply by just lunging out at an angle, but beware. The diagonal lunge can be a bit more stressful on the knee joint, so if your knees are susceptible to injury, take it easy. The linked video shows a diagonal lunge with a reach, which is a great way to add some bodyweight resistance to the movement.

Here is my Lunge Workout:

  • 20 Reps of Alternating Jumping Lunges
  • 20 Reps x 2 sets of Lunge with a Rotation (Using a 4-7kg Medicine ball)
  • 20 Reps of Diagonal Lunges alternating sides

This is a great way to work the legs without risking injury and making them “too” big, which can be a problem for some people when they start weight training with legs. I find once legs grow too large via heavy squatting, leg presses, and extensions, one can have trouble not only fitting in jeans, but athletic performance can actually suffer. This is just my personal opinion, but for most people I recommend bodyweight movements or light weights when training the legs. Sure, I still occasionally do some weighted squats or leg presses but I use them to shock the muscles or change things up rather than as a routine.

Also, lets not forget that the lunge is a great full-body exercise, making the upper body stabilize to keep things together, which is why it should be one of the first things on your workout plan.

RowerToday’s featured item also focuses on the legs – the H2O Fitness RX-750 ProRower Home Series. Follow the link, check out the item, and hit the Facebook “Like” button -  you’re on your way to be entered to be 1 of 3 weekly winners of a $100 Hayneedle Gift Certificate (be sure to like all items for the week through Sunday to be entered). Stick with us through all Free Weeks of Fitness (19 articles and products), and you’ll be entered to win a $5,000 shopping spree to outfit your some gym. Get all the details here.

Free Weeks of Fitness: Day 6

Published on January 8, 2011 in HAYNEEDLE and SPORTS & GAMES. 0 Comments Tags: , , , , .

Free Weeks of Fitness

Day 6 is here! We’re nearing the end of our first week of Free Weeks of Fitness!

REMINDER – Make sure you “Like” each day’s featured product on Facebook (not the blog post, but the item itself) to be entered in the giveaways. Every Hayneedle product page has this button – make sure you give it a click! To see all of the Free Weeks of Fitness posts, click the tag above!

Today is a day of rest, so instead of focusing on putting our bodies to work, let’s consider what we’re putting in them. Chris from Zen to Fitness is back, and today’s article is all about Vitamin C.

OrangesWhat is often forgotten about Vitamin C is that it performs several important functions in the human body:

  • Anti-Oxidant
  • Helps Production of Neurotransmitters and Hormones
  • Forms Collagen
  • Boosts Immune System
  • Prevents Cardiovascular Disease

First, Vitamin C works in conjunction with Vitamin E to function as a potent anti-oxidant, reducing free radicals in the body. What’s especially cool about Vitamin C is that it works directly against Nitrates and Carcinogens (the nasty stuff we find in burnt/charred foods and processed meats like salami and other deli meats).

When it comes to hormones and neurotransmitters, Vit C is often forgotten. A good regular dose of Vitamin C is needed for the conversion of Phenylalanine to Tyrosine, which in turn makes up all of our Adrenal and Thyroid hormones and Neurotransmitters like Dopamine and Melanin. These are the hormones that collectively allow us to regulate our metabolism, deal with stress, and relax. So, pretty important stuff. Adrenal health is just one of the ways Vitamin C is vital to your body’s well-being.

Collagen is the stuff that makes our skin stretchy and allows it to appear youthful and radiant. It also protects our joints from overuse and impact and helps wounds heal. Without Vitamin C we cannot make Collagen.

We’ve all heard about Vitamin C and immunity, but don’t make the mistake of thinking that’s its main function. Vitamin C basically works on the immune system by helping to produce anti-virals and increasing the integrity of the mucous membranes which help us filter out bacteria and viruses from entering the body.

Vitamin C is a great Cardiovascular Protectant. This is done in several ways – first, Vitamin C decreases LDL’s (the bad cholesterol) by turning it into bile which also helps your digestion.

It also increases carnitine synthesis, which is a fancy way of saying it helps your body prioritize using stored fat as fuel/energy. Also, going back to collagen formation, it allows your heart’s arteries and veins to maintain their elasticity – which is obviously a big help in preventing CV diseases.

As you can see, Vitamin C scores 5 huge points for your body. Unfortunately, Vitamin C often gets branded as a one trick pony and is simply known for its anti-oxidant properties. Now that you know more of what this baby can do, the big question is… should we supplement and just how much vitamin C do we need?

Luckily, the answer isn’t too complicated. If you can manage to eat Vitamin C-rich foods on a regular basis, a supplement shouldn’t be necessary, especially not the conventional type we see in stores today (more on that to come).

Vitamin C-rich foods are pretty easy to find. Some favorite sources are:

  • Citrus Fruits (oranges, lemons, grapefruit etc…)
  • Kiwis
  • Tropical Fruits
  • Bell Peppers
  • Broccoli and Kale
  • Berries
  • Tomatoes

Basically anything plant-based with a strong color and tangy flavor is likely to have a good hit of Vitamin C. For a more comprehensive list, see here…

Supplementing Vitamin C? I do supplement Vitamin C. I feel that in today’s world, with pollution, chemicals abound, and nutrient-starved foods, it’s important to really value Vitamin C for it’s many vital functions within our bodies.

What is important, though, is to steer clear of conventional Vitamin C supplements – or more specifically, those made of Ascorbic Acid. These have been much popularized in recent years, as they are easy to create and inexpensive to sell. The problem with these supplements is that they are extremely acidic, and will  cause our bodies to leech minerals like calcium and magnesium to neutralise the excess acidity. This is especially unfortunate when we take into account that most people nowadays are already acidic and deficient in key minerals, and the process puts stress on the body in general.

I recommend paying slightly more for Vitamin C and opting for another form made from a mineral chelate. This form is not only far more easily absorbed by the body and will not cause your body to leech minerals to compensate for acidity. Another tip is to look out for a Vitamin C formula which is combined with things like Bioflavnoids, Bilberry extract, and Rutin, which mimic how Vitamin C is found in nature.

When to take supplemental Vitamin C: I would recommend using a supplement when you maybe prone to infections, like while traveling or experiencing a period of prolonged stress. Also, those who are recovering from any major trauma – emotional or physical (surgery, recovering from illness) – will really benefit from extra Vitamin C. Those who live in polluted cities and are eating on the go most of the time should also strongly consider supplementing.

So in a nutshell, Vitamin C is hugely important for the human body in a multitude of ways. You don’t need to exhibit any real clinical signs or symptoms to benefit from a little extra in your diet. When we take into account that we need Vitamin C to do just about every kind of healing and bodily process, it’s apparent that prioritizing Vitamin C-rich foods or supplements is one of the most beneficial things we can do.

Teeter EP-950 Inversion Table

Today’s featured item is the Teeter EP-950 Inversion Table. Follow the link, check out the item, and hit the Facebook “Like” button -  you’re on your way to be entered to be 1 of 3 weekly winners of a $100 Hayneedle Gift Certificate (be sure to like all items for the week through Sunday to be entered). Stick with us through all Free Weeks of Fitness (19 articles and products), and you’ll be entered to win a $5,000 shopping spree to outfit your some gym. Get all the details here.

Free Weeks of Fitness: Day 5

Published on January 7, 2011 in HAYNEEDLE and SPORTS & GAMES. 0 Comments Tags: .

Free Weeks of Fitness

Today is Day 5 of Free Weeks of Fitness!

REMINDER – You’ve gotta “Like” each day’s featured product on Facebook (not the blog post, but the item itself) to be entered in the giveaways. Every Hayneedle product page has this button – we want to be your friend!

Yesterday was all about using your body as your weight. It’s time to clear the mind and do some yoga.  If you feel as good as we do, you’ll definitely dig today’s article. Our guest writer is Diane DeGiorgio Cesa, author and creator of  The Everything Yoga Blog.

Keeping Your Yoga Practice Fresh

If you’ve ever been in a relationship, you know how things can start feeling stale after a while. Sometimes it’s that you take the other person for granted or that you’ve forgotten what you loved about the person when you first got together or maybe you simply stopped putting effort into the relationship. Whatever the reason, you find yourself feeling a sense of dissatisfaction, disconnection, and discontent. Same goes for your yoga practice. Yes, without proper care and feeling, your yoga practice can start to wilt like week-old Kale.

Does Your Yoga Practice Pacify or Purify?

My over-a-decade-long yoga practice has sure had its ups and downs. Just last week I was having lunch with a dear friend and she shared with me something her teacher said to her. Brace yourself for this little gem of wisdom – yoga practices either pacify or purify. This makes perfect sense to me. After all, don’t we gravitate towards the type of yoga practice that suits our personality, that feels comfortable? For example, a Type A personality who is always pushing herself gravitates towards a strong yoga practice that physically challenges her.

It’s totally natural, of course, to be drawn to a style of yoga that compliments your personality and makes you comfortable. The question is – does this comfort cost us? Would it serve us better to practice a style of yoga that makes us uncomfortable?

Getting Comfortable with Being Uncomfortable

If we want to change, we must accept that there’s a price to be paid. That price is this – we have to accept the fact that we’re going to be uncomfortable. Anytime we do something outside of our comfort zone, we’re going to feel it, resist it, get antsy about it. Speaking from experience, the times in my life that I’ve grown from the most are the ones in which I felt the most uncomfortable. There were times I had to fight through some serious resistance to get to the other side, let me tell you – but these are the most valuable experiences.

Now apply this to your yoga practice – if you’re wanting to change yourself from the inside out (to use my friend’s teacher’s words – purify), you need to practice not only yoga that you like but also a style that makes you uncomfortable. If you’re someone who likes to be challenged physically, perhaps try Yin or Restorative Yoga. If you’ve been practicing gentle yoga, perhaps it’s time to challenge yourself with something more difficult.

Balance it Out

Does this mean that you should force yourself to practice yoga that you don’t enjoy? No. Rather, I think it’s more of a balance issue – try something new on a regular basis to keep things interesting, to learn something about yourself, and to, perhaps, transform. Not only does this keep your yoga practice fresh, but it gives you some insight into yourself. I, for example, enjoy a fairly vigorous, flowing yoga practice. I practiced nothing but this style of yoga for years. What I realized  was that my yoga practice was only pacifying – and perhaps contributing to – my monkey mind. I then started to mix in slower, more mindful types of yoga into my daily practice. Sure, I resisted at first, but as time went on, I noticed subtle changes in my life regarding my peace of mind. I also noticed that my meditation practice improved.

Do a Little Self-Inquiry

I’m not suggesting that you turn your yoga mat into a hotbed of resistance. I am suggesting, however, that you use it as your own personal lab in which you can experiment. Start with a little self-inquiry:

  • Does your current yoga practice purify or pacify?
  • Do you think that your current yoga practice is serving you in a positive way? How does your practice make you feel?
  • What could you do to balance your yoga practice out – what could you add and what could you take away?

One of my favorite poets, David Whyte, offered up a bit of wisdom that I still remember years after listening to his Clear Mind Wild Heart CD. I’m paraphrasing here, but he said something akin to this: “That which doesn’t bring you alive is too small for you.” He then poses this simple question – how have you made your life too small for you? Again, apply this to your yoga practice – how have you made your yoga practice too small for you?

Neither Good Nor Bad

Just to be clear – I’m not saying that you only grow when you force yourself to do a yoga practice that you don’t particularly like. I’m just saying that it’s a good idea to take a long hard look at your yoga practice on a regular basis to determine whether you can make changes to keep it fresh. It could be as simple as working your way up to a particularly challenging posture. You don’t always need to push your edges by doing a practice that makes you uncomfortable and it’s certainly not bad to do a practice that you enjoy. Simply stay open to making some tweaks now and again to keep things fresh and to keep you on your toes.

Just recently I made a change to my own practice. I realized that I was getting too hooked on a particular yoga practice that was playing into a habit of mine that I want to change. While I continue with that particular practice, I’ve cut back on the amount of time I do it and I’ve added in a practice that makes me a bit uncomfortable. Suffice to say — I’m not bored. I’ve also noticed that I have an even deeper appreciation for my daily practice. It’s like I said about relationships earlier — taking something for granted can lead to a feeling of disconnection, dissatisfaction, and discontentment.

Treating your yoga practice like you would any relationship – a little bit of work, a little bit of love, and a little bit of reigniting the spark – could just lead to personal transformation that you wouldn’t have expected. It also keeps your practice fresh and out of danger of getting into a rut. Sometimes being uncomfortable isn’t a bad thing.

Namaste!

Be sure to follow Diane on Twitter at http://twitter.com/dianecesa.

Today’s featured item is the Manduka Black Mat PRO. Follow the link, check out the item, and hit the Facebook “Like” button -  you’re on your way to be entered to be 1 of 3 weekly winners of a $100 Hayneedle Gift Certificate (be sure to like all items for the week through Sunday to be entered). Stick with us through all Free Weeks of Fitness (19 articles and products), and you’ll be entered to win a $5,000 shopping spree to outfit your some gym. Get all the details here.

Manduka Black Mat PRO