I definitely got my rows in this weekend while canoeing and camping for a few days in the Saranac Lakes of Upstate New York.
Get outside and get physical! Rowing a canoe or kayak is a great upper body (arms, shoulders, back) and core workout. Other forms of rowing can utilize the whole body!
Be safe, enjoy nature and challenge your fitness outdoors. ⛺
Make sure you start you week off right with a good breakfast.
Try these Bell Pepper Egg Rings. Simply slice a bell pepper into 3/4 to 1 inch thick rings. Toss them on a non-stick griddle (I used canola oil), and crack an egg, slowly into each one. Add sea salt, black ground pepper and cayenne pepper and cook to the temperature you prefer. Quick, easy, healthy…
These Skyscrapers remind me of all my dreams, the towering aspirations that make up the skyline of my future. I love NYC.
Here’s to a Healthy Hood!
Antioxidant Protein Smoothie
2 cups brewed and cooled matcha green tea
2 cups frozen mixed berries (strawberry, blueberry, raspberry, blackberry)
6 tbsp hemp protein powder
Makes 2-3 servings
"…from the mitochondria to the stars." -James Baraz Awakening Joy
Hoop Dreams… NYC (at Thomas Jefferson Park)
Don’t forget to eat a healthy breakfast… poached eggs over wilted spinach with a side of steamed yellow squash, with sea salt, ground black pepper and cayenne.
As I was rushing home from my last session tonight, I tried to cut across Central Park at 72nd street, but was re-routed due to what appeared to be thousands of people participating in the JP Morgan Chase Corporate Challenge 3.5 mile race.
For a few seconds I was of course annoyed that I would have to walk my bike out the way and around the race on the designated pedestrian path, but almost immediately it turned into a very pleasant walk and an opportunity to witness how happy it seemed that everyone I passed along the way was. There was racers and their endorphins, a romantic gondola ride, newlyweds posing for pictures on a bridge, the boot camps and group exercise at the fountain, tourists excited to be in New York City and children running and playing on the Alice in Wonderland sculpture. It wasn’t long before I came to the conclusion, Central Park is straight up magic!
Even if you can’t get to Central Park, get out and spend some time in A park, ANY park, I’ll bet you can find the magic there if you look for it!
(at Central Park)
Fitness is an exercise in self exploration. Get to know yourself better through exercise.
Movement has a way of making us more self aware. It highlights our strengths and weaknesses, deficiencies and imbalances. We can learn so much about who we are and who we aspire to be by paying attention to our bodies when we move, exploring our limitations and charging beyond them.
If you’re using squats to build a better booty, make sure you get low! All those half squats aren’t gettin it done. Proper form and a full, complete range of motion are the two aspects of the squat that will target your butt the most. Completing that 30 day instagram squat challenge won’t yield bootylicious results if you don’t, “drop down low and sweep the floor wit it!”
There are many variations of the squat and central to all of them are certain points of positioning and mechanics.
Starting from the floor, one should take a powerful, athletic stance. Feet width can vary, but traditionally they should be slightly wider than shoulder width and the toes slightly turned out (studies have shown a wider stance calls for more glute and hamstring activation). An athletic stance suggests pressing through the balls of the feet, but for the squat we also want to maintain good heel contact with the floor; never pushing through the toes so that the heels lift off the ground. Keep a “soft knee,” using the leg muscles to support the position rather than the joint capsule. Maintain a neutral spine throughout the movement, arching the lower back slightly to keep the natural curvature of the spine, while drawing the abdominal muscles in. Shoulders back, chest out, head up.
In the eccentric phase, as you lower yourself into the squat, hinge at the hips, pushing the butt back and rock into the heels a bit. Knees should not track forward over the toes. Aim for squats below parallel or a less than 90 degree angle between the upper and lower leg. Studies have shown that the greater the range of motion of the squat (deeper and lower), the more the glutes are activated and engaged. Keep your posture, push the heel and the ball of the feet into the floor as you drive your hips forward and stand up out of the squat for the concentric phase of the movement.
Practice good form and depth with the prisoner squat, which is simply a traditional body weight squat performed while holding the hands behind the head, like the hand placement during crunches or sit ups. Form and range of motion don’t need to be perfect before hopping under a heavy bar or banging out a few hundred reps, but should always be a work in progress and the intent of every rep.