Between 1999 and 2008 I ran 7 marathons and more half marathons than I can count.  I love running and still run but I train differently.  As I’ve gotten older I’ve learned the importance of cross training.

While I was training for and doing marathons I learned somethings about my body.  In 2008 I was asked to play on an intramural basketball team.  Basketball is another sport I love.  I hadn’t played in 6-7 years so I was excited about the opportunity to play again.  I went to my first practice and realized I had lost flexibility and strength.  I couldn’t even get into a defensive stance due to my flexibility losses and I was a step or two slower than everyone I guarded.  I could run in a straight line all day but I couldn’t move or change directions well.

The next week I totally changed the way I trained.  I would still run but my runs were shorter and more intense.  I started teaching a cross training class that concentrated on strength, flexibility, interval training and moving in different directions.  Over the next 6 months I changed my body and believe ot or not I got faster.  In fact I became a faster runner at 40 than I was in my 20’s.

I now have fewer injuries, less low back pain and move better than ever.  If you run but need to increase strength and flexibility try cross training 2-3 days per week.  I promise it will take your running and health to a whole new level.

Fitness Boot Camp could take your running and health to a new level.  Call me at 501-607-4974.

Add these five exercises to your workout and develop great looking hips and thighs this summer.  The key to success with any workout that’s going to change your body is consistency and over load with the exercises.  Consistency means you need to do them at least 3 times per week and overload means you need to change the amount of weight and/or reps your doing.

Squats:  Squats build and tone the glutes, quads and hamstrings.  To perform squats correctly make sure you keep your weight back over the ankle and back of the heels and your lower leg should be perpendicular to the ground.  When coming up out of the squat squeeze the butt and focus on pushing the hips through.  If you do the squat right you will feel it in the butt the next day.

Back Lunges:  Back lunges targets the glutes, quads and hamstrings.  Step back with the left leg making sure the right knee stays at perfect 90o angle.  Touch the left knee to the ground or close to the ground then drive it forward and stand straight pulling the hips through.  If you begin to experience knee pain check the angle of the knee when going down.  It may be helpful to hang on to something stable.

Lateral Band Walks:  Lateral band walks target the glutes.  Place a versa loop/band around both ankles and step sideways as wide as possible.  Step 10-20 steps in each direction.  Totally targets the backside.

Dead Lift:  The dead lift targets the glutes, quads and hamstrings.  I strongly suggest you have someone knowledgeable train you how to do the dead lift properly before doing it.  A proper dead lift requires good hamstring flexibility or will require you to increase the height of the starting position.  Drop the butt and make sure the core stays tight and the back stays flat.  Keep the bar as close to the shin as possible.  When lifting drag the bar up the shin while pulling the hips through and squeezing the butt.  Lower the weight while maintaining a flat back and an intact core.  Usually do no more than 3-5 at a time if the weight is heavy.

Jump Squats:  Jump squats targets the glutes, quads and hamstrings while working the cardiovascular system as well.  Don’t utilize weight with this exercise unless it’s a weight vest.  Follow the same instructions for the squat above but this time you will thrust the hips forcefully enough to cause the feet to leave the ground.  This is a great fat burning exercise.

Consistently placing these exercises into your workout will develop the hips and thighs you want this summer.  Work hard and get the Results you Expect from Fitness.

If you would like more fitness and health information to include a FREE Super Foods e-book go to http://forms.aweber.com/form/68/1724902468.htm

The most important component of health for adults over 65 is physical strength and power.  Lose your physical strength and it’s possible you could lose your independence.  Strength and power determines how fast you walk when crossing a street, whether you can open the pickle jar, carry groceries or get off the commode.  In order to increase strength or even maintain strength you must overload your muscles often.  While walking is a form of exercise unfortunately it doesn’t increase strength.  Have you ever walked off a commode?  No, you must build strength and power in the hips and thighs.  This allows you to stand from a seated position.  Squats are the most important movement in anyone’s physical fitness program.

While leg strength is important, core strength plays a role as well.  Falling is the biggest reason adults over 65 wind up in a nursing facility.  One in three adults over 65 fall each year.  While all falls are not caused by weakness.  Weakness does compound the other things that cause falls (medication, walking surfaces, foot wear and vision problems).  Muscular weakness and the loss of power inhibit the ability to correct balance problems when they occur.  A person with good core strength and power can step on an uneven surface and quickly adjust their center of gravity to regain balance.  Not to mention a fit strong person who eats the right kinds of food (Super Foods) has very little need for medicine, just saying.

Upper body strength should not be ignored.  The ability to carry things and open things requires upper body strength.  In addition, many patients over the years have complained about upper back, shoulder and neck pain.  Strengthen the upper back and shoulder girdle and most of this pain will disappear.  Weak muscles affect posture and poor posture results in pain. Strengthen the whole body and you will begin turning around the clock.

Increasing strength doesn’t take a lot of time, but it takes a commitment to training.  Total body strength training can change you physically, mentally and even socially.  Increase strength and muscle mass enough and pretty soon your grand kids will have a hard time staying up with you.

If you would like more fitness and health information to include a FREE Super Foods e-book go to http://forms.aweber.com/form/68/1724902468.htm