-
Core Week – Rotation Planks
Very simple and very effective – works your entire core, including your abs and obliques and the QL. I like to use something to take the stress off my wrists when I do planks. In the video below I’m using the Perfect Pushup handles to allow my wrists to stay in a neutral position and rotate a bit. I type and mouse for a living so that’s really important to me. Just get down into a plank position with your feet wide and hands close, then put a hand up in the air above you, rotating into place off the balls of your feet, using your hips and shoulders to…
-
Core Week – Roman Chair Crunches
First up in this week of core movements is the Roman Chair Crunch. I have a Back Hyperextension/Roman Chair combination bench. Hop up to sit on the large front pads with the large fleshy part of your hamstrings, and hook your ankles under the round foot pads. Lean back carefully. If you’ve never done this before, or your abs are particularly weak, you should be very careful. You don’t need to go all the way back or down, just to level or parallel to the floor is fine. From there do a crunching motion. Bring your chest up toward your knees and lower back. With a good range of motion…
-
80 calories of frozen veggies
This is what 80 calories of frozen mixed veggies looks like. Add in 8 oz. of chicken breast for a 300 calorie meal that’s pretty good and good for you. I like Fajita Seasoning on it in the steamer.
-
Glute and Hamstring Training – Warmup
Recently on my Facebook page I linked to an article about Posterior Chain training. That’s a fancy phrase that powerlifters use to describe the lower back, glutes, and hamstrings. These are basically the “pulling” muscles if you lay flat on the floor on your front and pull your knees off the ground and up behind you. I mentioned that I normally trained these muscles hard, as they were majorly involved in mountaineering. Ryan of Climbingreport.com asked me for my opinions about why it was important, and while I gave a short answer on Facebook, I have a little more here. When walking uphill you normally place your foot out in…
-
Hobbies, Trolls, and Goals
I use my Facebook Page to comment at Active.com on some of the really interesting articles there. Sometimes agree, sometimes disagree, sometimes pointing out a simple addition or omission – nothing really serious mind you. Mostly this puts the article on my Facebook Page, so those subscribing (by Liking) my page can view some info I feel might be relevant to their training or goals. Now and then, I get some replies, and sometimes it’s from the author thanking me for commenting, liking the article, or whatnot. Now and then it’s one of my Facebook family, showing support for “what I said”. And now and then, it’s some oddball hobbyist…
-
Scrambled eggs and salmon with salsa
I used about 1/4 cup of salsa and it was pretty well absorbed by the salmon. I scrambled the eggs, then added the salmon and salsa to the pan and stirred it all up till heated through.