Today I had the opportunity to bike over 20 miles on Connecticut’s Air Line Rail Trail. The Air Line Rail Trail is a scenic and peaceful 50 mile stretch across eastern Connecticut, through the towns of East Hampton, Colchester, Thompson, and more. This ex-railroad track trail is absolutely fantastic. There are 1000s of these types of trails across the United States, and if you live near one, you really should head out to try it. They provide a sense of solitude and beauty for walkers, runners, rollerbladers, bikes, dogs (on leashes), and more.

However, many people do not enjoy biking because they complain about the discomfort a bike seat brings.  Many people cannot last past a certain amount of time because of a bike seat, while others pay a lot of money for an expensive comfortable seat. Today I had the opportunity to test out a MoonSaddle. While at first it did not seem too comfortable, I realized that after a certain amount of time I was really enjoying this seat.

Tested on many police officer bike forces and more, the MoonSaddle has been proven to be a great seat for those on long bike rides. The design specifically incorporates the body to become an anatomy-friendly saddle. It is also lightweight and is designed to use the natural support system of the skeleton. It claims to be the most comfortable bike seat ever built and is waterproof and scuff resistant.

Men will benefit the most from the MoonSaddle. When you look at a picture of one of these saddles I think the reason for this will become apparent to you. However, it is still beneficial to women and children as well. Another cool thing about it is that it is a one size fits all saddle. With this saddle,your “sit bones” are being supported– not your buttocks.

If you are looking to get into biking again, here is a comfy way back!

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With an opportunity as simple as this, why not give it a try?  (Of course, you should check with your physician before starting any new exercise regimen.)

I. Tea Push-ups from Kristen at Simply Savor

This exercise is one of my favorites and can be performed anywhere with a counter top (think kitchen, bathroom sink, etc.)  As my morning coffee is brewing or last night’s leftovers are reheating in the microwave, I’ll begin doing push-ups on the counter.

1. Stand 1-2 feet away from the counter.

2. Place both hands, shoulder width apart, on the countertop.

3. Begin push-up by bending at the elbows to lower yourself until chest is hovering above counter.  [You can perform the push-up 2 ways: 1- keeping your elbows in by your sides (works triceps and biceps) or 2- the traditional form with your elbows out (incorporates shoulders and chest)].

4. Return  to starting position by extending elbows straight to lift back up.

5. Repeat.

Things to remember:

1. Keep your core (abdominals) engaged for stability and strength.

2. Inhale on your way down, exhale on your way up.

II. Tricep Dips- in a chair from Lisa at Solo Fitness

1. Sit on the edge of a chair, place your hands on the edge also, and your legs hip width apart. Move your body forward so your buttocks are off the chair, weight resting on your hands and feet, knees at a 90 degree angle.

2. Inhale and bend your knees and elbows, slowly lower your buttock nearly to the floor. Exhale as you straighten your arms and lift your buttocks. Repeat 10 times.

3. Keep your knees over your heels as you lower and lift. Keep your buttock close to the chair.

4. Progress to 2 and 3 sets of 10.

III. Push-ups from Keri at Iron Mountain Movement

1. Place hands under shoulders, slightly wider than shoulders.

2. For those just starting, work from your knees, start with neutral spine (head and neck in line with your spine, think about “bracing” abdominals, which also will engage erector spinae protecting your back.

3. Lower your body toward the mat by bending your elbows and push back up to start position. Inhale to lower, exhale to lift.

4.  To increase intensity try working from toes instead of knees or changing arm position (ie – keep elbows tight to body – elbows “tickle” ribcage when lowering and lifting.

Things to remember:

To insure correct form, try to perform these exercises in front of a mirror.  Once form has gone, stop exercise, focus on quality of the exercise over quantity of repetitions.

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Single Leg Lifts – Start with your back on the ground and one knee bent, so that the sole of one foot is flat on the ground about a foot and a half from your hips and the other leg is extended. Simultaneously raise the latter leg and your hips until your body makes a flat plane from your shoulders to your bent knee and the other toe. Return to the original position and repeat 9 times. Then, switch legs and perform the same process. This is considered to be one set; it is up to you to decide how many you do total.

Lateral Leg Lifts – Instead of starting with your back on the floor, start on your side, keeping your body all on the same plane except for one elbow that you use to support keeping your shoulders off the ground. From this position, keeping your legs  together and extended, raise both legs up. This is not the natural direction that your hips allow your legs to move. In this exercise, you will find that you can only lift your legs a couple inches, but will quickly feel the effect that the exercise has on your abs. Hold your legs in the raised position for your own specified count, and release.

Leg Lifts (with a bar) – This exercise requires some sort of overhead bar, such as a pull-up bar.  This is performed with both hands on an overhead bar, in the most comfortable or firm grasp that you can hold and ideally with enough height for dangling feet. Keeping both feet together and both legs as straight as possible, raise your legs to you left side, lower them, then raise them to the right. Continue to alternate for your chosen period of time. You should try to reduce the amount of swinging that this exercise creates.

Be sure to read “5 Ab Workouts” to see a few more effective (but simple) ab exercises that weren’t included in this article.

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None of these exercises have prepared me to lug my luggage consisting of six weeks of clothing and three different styles of uniforms for different phases of the training back up this quarter mile slope and eighty pound suitcases up three floors.  The whole time I thought about how much fun this walk would be at the end of the trip and how little prepared I am for this.

So, I developed a new plan for the coming tenure.  I am going to jog a circle around the perimeter to take full advantage of this new obstacle.  I am going to invite this training variation into my arsenal.

Fitness is all about taking advantage of the environment you are in and doing the most with what you are offered.  By adapting to your new environment and seeking new opportunities, you are inviting variation into your world.  Variation in your workouts offers a different range for your muscles.  Our muscles get bored with the same workouts over and over again.

Just as you are not going to watch the Goonies every single day (even though it is quite awesome) because you would get tired of it and begin to tune it out of your mind.  Our muscles do the same, and we begin to plateau.

By challenging our bodies to a new routine or simply a slight variation, (for example, running up this mountain instead of just running on the flat and level), we will excite our muscles and challenge them.  Often times if you were plateauing and then vary an aspect of the exercise, you will break past that ceiling!

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First, you need to decide how often you want to work out.  We all have different schedules, and what works for me may not work for you.  You may be able to work out three days a week or maybe even five.  Once you get the days down, you need to determine time.  You want at least 20 minutes to complete a cardio workout.

Next, intensity is how hard you are going to push it.  Eighty percent of your maximum heart rate is where you want to be, so you push your heart without overexertion.  To find this number subtract your age from 220.  Then multiply that number by .80.  For example, 220-30=190.  190*.80=152.  This is your target heart rate.  Find your rate by checking your pulse for 10 seconds, and then multiply by 6.  Increase or decrease your efforts to meet this target.

Duration is the amount of time you spend working out.  You want at least 20 minutes while at your target rate.  This is important and why I am saying it twice in this article.

Finally, fitness a la mode.  No there is no ice cream eating as part of this plan, although that would boost gym memberships.  Mode in this program is for what type of workout you will be doing to meet your cardio goals.  The best cardio exercises are those that utilize major muscles groups.  For instance, walking, jogging, swimming, biking, etc., are all such exercises.

The key to these exercises is to sustain for the duration and intensity levels that you choose to get the best results.  By doing this, you are able to get the most of your time.  I personally love not doing the same thing every workout.  I choose jogging one day for my cardio and jump roping the next.

Remember there is no one routine everyone must follow.  Instead stick to the principles of frequency, intensity, duration and mode.

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• I don’t have time.
• I’m too tired.
• My life is too stressful already.
• I don’t have the correct equipment.
• I don’t have time to go to the gym.

I’m sure there are more, but these are some of the most common that I’ve heard.  As with anything in life, we can make excuses and avoid things, or we can analyze our excuses and take action.  So. . .let’s analyze!

1. I don’t have time.

No, you probably don’t.  However, you can make time.  Do you make time in your day to post on Facebook, watch a favorite show, or chat with friends?  If so, take 30 minutes of the time that you spend doing those activities and allocate it to exercising.

2. I’m too tired.

Yes, you may be.  Life is tiring.  However, a thirty minute workout is more likely to increase your energy level than to make you feel more tired.  Find the time of day that works best for you, whether it be first thing in the morning, during your lunch break, or at the end of the day, and fit in a workout.

3. My life is too stressful already.

Adding another activity to your day may seem like adding one more straw to the proverbial camel’s back.  There is no denying that finding time can be a little tricky, but the benefits of finding that time are multiple.  A workout can be a great stress reducer.  Plus, regular exercise can help you lose a couple pounds, improve your blood pressure, and increase your stamina.

4. I don’t have the correct equipment.

What equipment do you need to start a workout regimen?  Not a lot, depending on the exercise you choose.  If you are looking for a simple way to incorporate exercise, all you need is a pair of decent sneakers and comfortable exercise clothes.  You now are ready to start an exercise program of walking.  Thirty minutes a day of walking at a brisk pace, which you can increase as your stamina increases, is the simplest (and least expensive) way to get started.  Add some crunches for your abs after the walk, and you have a decent workout.

5. I don’t have time to go to the gym.

You don’t need to go to a gym in order to improve your fitness.  Reread the answer to question four for more advice on how to start an exercise program simply and inexpensively.

What are you waiting?  It’s time to get started!

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Carbohydrates are the best source of fuel. Foods high in carbohydrates and low in fat are going to be your best friend. Your body stores excess carbohydrates as glycogen, and this is what your muscles use when energy is needed. Some great sources of carbohydrates are cereals, breads, vegetables, pasta, rice and fruit. If you do not like to get your carbohydrates from food, you also can drink your carbohydrates in sports beverages or fruit juices before you exercise.

People always say that you should consume proteins to build your muscles. Well, although this is true, you do not have to have a diet that is heavy in protein. Protein is not your body’s food of choice for fueling exercise, but you do need it to for muscle repair and growth. Some good sources of protein are meat, dairy products, and nuts.

Fats are good, too! Fats can be a source of fuel for your muscles during your exercises. The best type of fat comes from unsaturated fats from foods such as vegetable oils, nuts, and fatty fish. Just make sure that you only eat these foods after or well before you exercise.

You should learn to stay away from foods high in fiber and fructose right before an intense workout, as they probably will cause some problems. Why? Well, foods containing a lot of fiber, such as beans and lentils, bran cereals and fruit, could cause gas or cramping while fructose can increase the tendency for diarrhea with high-intensity exercise.

Foods are an important part of your diet if you are an athlete. Without the right foods, you make be weak and not live up to your full potential.

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A while ago we posted an article about muscle confusion.  Simply put, if you continue to do the same exercises, they become less effective.  However, the idea of finding new exercises may seem like too much work.  Here is a simple way to take an arm/upper body exercise and make it into three different exercises.

1. Do the exercise the normal way.

Choose an exercise, such as a bench press.  Complete this exercise like you typically would.  Focus your effort on pushing the weights up from your chest until your arms are fully extended.  Then slowly return the weights to your chest. Do 10-15 repetitions of these exercises in a set.  Depending on your level of fitness, you should complete 2-3 sets.

2.  Do the exercise negatively.

Instead of starting with the weights at your chest, start with your arms fully extended.  Slowly lower the weights to your chest.  This should be done very slowly, as you are working your muscles by resisting.  It should take a count of 20-30 to lower the weights completely; this is one set.  Complete 3-4 sets in your workout.

3.  Do the exercise inverted.

For this exercise, you will need to use a workout bench.  Adjust the bench so that it is at a 45 degree angle.  Position yourself head down on the bench and start with the weights at your chest.  When you push the weights up, you still will push toward the ceiling until your arms are fully extended.  Complete 10-15 repetitions of these exercises in a set.  Depending on your level of fitness, you should complete 2-3 sets.  (This exercise will prevent muscle confusion, as you are moving your arms in a different direction than your regular bench press.)

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• Leg lifts – Keeping your hands by your side and your legs together and as straight as possible, lift your legs up to a vertical position like a pike, and slowly bring them back down. Repeat this process without resting your legs on the floor in between lifts. (Too hard? Try putting your hands under your hips to give yourself a slight edge; you’ll be surprised by how much it helps.)
• Bicycling – Keeping your shoulder blades off of the ground, and your fingers behind your head so your elbows stick out, bring one knee up to the opposite elbow while extending the other. Repeat the same process with the opposite leg, performing a pedaling motion.
• Extended-Arm Crunches – With your knees bent and your feet firmly planted, lift your shoulder blades off the ground like a normal crunch, but keep your arms extended behind your head and next to your ears. If you feel strain in your neck, use one hand to support your next while keeping the other extended.
• The Basic Plank – Start by lying face down. Lift your entire body, keeping it as flat as possible (like a plank), with only your toes and your full forearms in contact with the ground. Try to hold steady for at least 30 seconds, extending this time if  it starts to feel easy.
• Plank Variation – Instead of lifting your body parallel to the ground, lift yourself sideways using only one elbow as support.

When performing ab exercises, there’s one simple rule to remember: if you don’t feel anything, you’re doing it wrong. Happy crunching!

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On January 28th, 2010,  new research was published about the study of running barefoot that is being led by Harvard scientists. This research showed that people who run with minimal shoes or barefoot usually land on their feet, so as to avoid any jarring impact. Most runners who wear shoes land on their heel first and then roll to their toes because that is what is usually advised. It turns out that this crashing movement is actually very unhealthy for your body. As Daniel E. Lieberman, a professor of human evolutionary biology at Harvard University, would say, “It’s as if every time you land on the ground, someone hits you on the heel with a hammer.” Lieberman is someone who runs barefoot and who is studying the biomechanics of running at his laboratory. Landing feet first usually means that the heel feels an initial impact of two or three times the person’s body weight–how’s that for a hammer?

However, the question is not really about whether or not running barefoot makes a person run differently than running with shoes on. It has been known that barefoot runners tend to land on the ball or middle of their foot. What is more interesting to researchers is whether or not this variation in landing actually decreases injuries. Scientists want to know if wearing shoes has become an adaptation that actually has an impact on feet injuries. To research these questions, scientists are now studying the runners in the United States and Kenya who normally run barefoot with the people who run in shoes.

Some people run completely barefoot. They love to feel the ground beneath their feet and they try to avoid pebbles as much as possible. Others wear a pair of socks and use Duct Tape as their protective layer. Some people, to protect themselves from the cold and abrasive terrain, wear Vibram FiveFingers. You can read about these “shoes” here. Our feet have adapted to become accustomed to the modern shoe, but that doesn’t mean that they should be.

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