INDULGENCES work out by blake beckcom
“On the GO-GO” Workouts
When the day-timer overflows with too many events and the “to dos” put the prioritization of “fitness first” under a constant barrage, it can be difficult to stay on top of your workouts. If you travel, the same conun- drum can make it as elusive as time for eating is in your over-packed business/social calendar. What’s a health- minded person to do? Well, here’s a way you can say “yes” to work, events and travel without losing ground. First tool in your new routine is to establish “me” time
by setting your alarm 15 minutes early. I know, I know, you’re not a “morning person”, but this tactic will fortify you on those days when it seems impossible to find time to work out. With this time set aside, let’s jump in with air squats:
Yep, roll those feet out of bed and get that heart-rate ac- tion going. Feet slightly outside of shoulder width, toes pointed straight ahead, keeping your core tight, drop your hips so that your thighs are parallel or slightly below parallel to the floor, butt out, inhaling as you descend, exhaling as you ascend. Do 20 reps. Next let’s drop to the floor and do pushups: Get into plank position, arms extended, your feet slightly outside shoulder width. Breathing is vital here, so remember to inhale bending your arms on the way down, and exhale while extending up, keeping your core tight. Do this until your form starts to break, shoot for at least 15. Ok, we’re still next to the bed so let’s employ it. Place
your feet and calves on the bedside, with your hips and back on the floor and let’s work abs: Cross your arms over your chest, with one hand on each shoulder. Exhale as you crunch forward raising your head and shoulder blades off of the ground. Blow that air out forcefully, letting your respiratory system help you crunch from the inside out. Breathing is key again. Do at least 12. Back on our feet for sumo squat sky punches: With
feet approximately one foot outside of your shoulders, point toes outward, squat until your thighs are parallel or slightly below parallel to the floor. Your emphasis is to push through your heels, directing the force through your glute and hamstring muscles. Start in the stand- ing position (legs extended) with elbows bent, palms rotated toward the shoulders and held as a fist, almost touching your shoulders—flexing your biceps. Squat in
60 RAGE monthly | MAY 2011
sumo fashion, inhaling as you descend, then as you re- verse the movement, exhale and punch one fist skyward, keeping fist rotated palm-toward-shoulder. As your arm returns to the original start position it is important to “flex” and hold both biceps. Repeat 20 times alternating arms, so each fist gets a 10-rep sky punch; biceps get 20 isometric contractions and so do the legs and glutes! We are feeling it now! Time to work those triceps: Grab a stable chair and
face it seat toward bed, close enough so that you can sit on the front edge of the chair and place your heels on the bed. Position your hands under your hips on the edges of the chair seat and extend your body toward the bed, suspending your body off the seat by your hands and heels. Breathe in as you lower your hips below seat level, bending your elbows, keeping them in while descend- ing. Reverse, pressing through your palms as you return to the start position, exhaling as you go. Shoot for 15 solid reps. Our final move is the inclined pushup: To do this we
Blake and Gwen Beckcom Owners of Fitness Together 4019 Goldfinch 92103 619.794.0014 Upscale private suite with one-on-one personal training and nutrition guidance.
blakebeckcom@fitnesstogether.com fitnesstogether.com/missionhills betterbodysandiego.com
will employ the bed again. When your feet are higher than your hands in a push up position, it’s an inclined chest press position. First, kneel and face away from the side of the bed as you extend one foot on to the bed, followed by the other. Once you stabilize and are in the plank position, you are ready to “inhale down” bending your elbows and “exhale up” as you extend them. More than likely it will not take a significant range of motion, or reps to feel the burn of this bad boy. Remember to keep your core tight, and when your form begins to shutter, stop and begin again at the top of this workout with air squats. This mini workout uses a circuit training variation
called Peripheral Heart Action. By alternating lower and upper body exercises, your heart rate will typically get to higher levels faster, and that “pumped” feeling is typi- cally a byproduct. The key is little to no rest in between exercises and generally 8 to 20 repetitions per move- ment. When you are in “on the go” mode, 15 minutes and 2 to 4 circuits is all it takes to stay on track.
NUTRITION ON THE GO-GO! A solid nutrition plan broken down to its simplest form, is based on the following three principles: portion
size, frequency and quality. Small, frequent quality meals that are appropriately portioned are key to keep- ing metabolism high and will help to avoid binging due to overly long time lapses in between meals. For our on-the-go lifestyles, it is wise to invest in a good travel cooler. Mine goes everywhere I go. It’s a hard plastic version with an inside dimension about the size of a 10-inch cube, with a handle and a small storage compartment in the lid (which I use for housing allergy meds, cough drops, a couple of band aids, dental floss, and whatnots for those “just in case” moments). My on-the-go eating solutions are carried in it daily; it may contain fruit, protein drinks or quality snacks like almonds, walnuts and raisins. It often transports a lunch, such as turkey or chicken on wheat bread, with apple slices, avocado or hummus. The solutions this allows, is that you plan what you are going to eat, when hunger hits. Workday travails blur your time management, making nutritious dining a seeming impossibility. This solution puts you in control of when you eat, portion size and quality. When on the go-go-go, it’s there in your car, or at the office, within reach, while on the road for a business meeting or appointments. Allowing you control over your foods, your eating frequency and timing. Exercise, follow this plan carefully and the results will chase you down. Additionally, and perhaps most important; it’s fitness chic to cooler carry!
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