tag:blogger.com,1999:blog-69497451254505380832024-02-19T05:12:48.511-06:00Fitness Training by Stephanie TurnerChicago Personal TrainingStephanie Turnerhttp://www.blogger.com/profile/15221248629859811274noreply@blogger.comBlogger59125tag:blogger.com,1999:blog-6949745125450538083.post-12657567542449938932014-01-25T07:41:00.002-06:002014-01-25T07:41:40.670-06:00<span class="Apple-style-span" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; font-size: 13px;"><table bgcolor="#FF6600" border="0" cellpadding="0" cellspacing="0" style="background-color: #ff6600; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; width: 100%px;"><tbody>
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<span style="font-size: 19px;">New Fitness Products for 2014</span></div>
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The start of a new year always makes me want to find the newest and coolest fitness products. Let's start with at home fitness equipment...have you seen the new Peloton bike? If you take spinning classes on a regular basis, then this might be the at home bike for you. Having access to an interactive class anytime can cut out the travel time and make your workout more convenient. Check out the video below:</div>
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The Peloton might be a little pricey at $1995, so if you're looking for an alternative the Kurt Kinetic Road machine is more reasonably priced at around $300. You just attach your bike at take a ride at home. The Kinetic is the most popular and at the top of road trainer reviews. </div>
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Moving on to workout fashion...as you all know, I love my Lululemon, but there are some great new brands online that are worth checking out. My newest find is <a href="http://r20.rs6.net/tn.jsp?e=001Zg14iK6fNKOFUpJj8_N6yp-PpP8-x6U-IgOuiehxcarcxYreEVyvUCyIUOiky8pafUMUkZh_kpfHxTmZjdXtEyn_-mt0EH89JU1p_wQNCanZOTUkIJxOKg==" linktype="1" shape="rect" style="color: blue; text-decoration: underline;" target="_blank" track="on">www.sweatybetty.com</a>. </div>
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I love this Albers seemless top for a base layer! Great for outdoor activities all winter long.</div>
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Photo courtesy <a href="http://sweatybetty.com/">sweatybetty.com</a></div>
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For a less expensive option, check out <a href="http://r20.rs6.net/tn.jsp?e=001Zg14iK6fNKOFUpJj8_N6yp-PpP8-x6U-IgOuiehxcarcxYreEVyvUCyIUOiky8pafUMUkZh_kpfHxTmZjdXtE3QMfwBuQkeNVrN0acnQNW-P9LUR_ownoA==" linktype="1" shape="rect" style="color: blue; text-decoration: underline;" target="_blank" track="on">www.coryvines.com</a>. The site has both men's and women's activewear at moderate prices. This men's long sleeved top is only $30!</div>
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Photo courtesy <a href="http://coryvines.com/">coryvines.com</a></div>
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I saved the best for last! What woman doesn't need a pair of "No. 1 Ass Pants?" That's right, if that caught your attention, check out <a href="http://r20.rs6.net/tn.jsp?e=001Zg14iK6fNKOFUpJj8_N6yp-PpP8-x6U-IgOuiehxcarcxYreEVyvUCyIUOiky8pafUMUkZh_kpfHxTmZjdXtE3QMfwBuQkeNUSVlJc7HsCcIya7JaPo2iQ==" linktype="1" shape="rect" style="color: blue; text-decoration: underline;" target="_blank" track="on">www.carbon38.com</a>. The site has a wide variety of women's workout clothing ranging from casual gear to compression running tights.</div>
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Photo courtesy <a href="http://carbon38.com/">carbon38.com</a> </div>
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</span>Stephanie Turnerhttp://www.blogger.com/profile/15221248629859811274noreply@blogger.com2tag:blogger.com,1999:blog-6949745125450538083.post-83153825468877380482014-01-25T07:40:00.003-06:002014-01-25T07:40:37.704-06:00<span class="Apple-style-span" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; font-size: 13px;"><table bgcolor="#FF6600" border="0" cellpadding="0" cellspacing="0" style="background-color: #ff6600; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; width: 100%px;"><tbody>
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<span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"><b>Getting Your Ski Legs </b></span></div>
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Is it cold enough in Chicago for you? #Chiberia! If haven't had enough snow yet, here's a great leg and core workout to get you slope ready. Even if you're staying in Chicago, these moves will keep you strong for tackling the snow! </div>
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<span style="font-family: Verdana, Geneva;"><span style="font-family: Verdana, ' Geneva';"><strong>1. Ski Slide: </strong></span>Pushing off<span style="font-family: Verdana, ' Geneva';"> side to side, slide to each end. Start with 3 sets of 45 second bursts. </span></span></div>
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<span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"><strong>2. Plank Ups: </strong>Begin in a plank position, bring your feet toward you with your legs almost straight. Hips will pike up to the ceiling, then return to the plank position. Do 4 sets of 10-15 repetitions. </span></div>
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<strong>Plank Ups</strong></div>
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<span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"><strong>3. Smith Press Push Offs: </strong>Love this exercise for snowboarding! If you've fallen forward, this gives you plenty of upper body strength to help. You have the option to do this on one or both legs. Set the smith press bar to a lower position, and make sure you are far enough away from the bar so that when you land your elbows can stay out for a pushup. Keep the abs tight so the hips don't drop maintaining a flat body position. Do 3 sets of 10-15 repetitions.</span></div>
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<strong>Pushup PushOff on Smith Press</strong></div>
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<span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"><strong>4. Lateral Bosu Jumps:</strong> With one leg staying on the Bosu and one leg on the floor, alternate side jumps touching cone or floor. Do 4 sets of 20-30 repetitions.</span></div>
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</span>Stephanie Turnerhttp://www.blogger.com/profile/15221248629859811274noreply@blogger.com1tag:blogger.com,1999:blog-6949745125450538083.post-57198767705610644412013-09-07T08:38:00.002-05:002013-09-07T08:38:13.895-05:00<table bgcolor="#FF6600" border="0" cellpadding="0" cellspacing="0" style="background-color: #ff6600; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left; width: 100%px;"><tbody>
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<span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"><b>Injury Prevention: Shoulders </b></span></div>
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Strengthening the shoulders properly can be tricky. What most people do not realize is that you really need to have proper spinal alignment while trying to isolate the shoulder muscles. One great way to do it is to include a half foam roller as pictured below. Keeping your sacrum, middle back (between your shoulder blades), while your head remains in contact with the foam roller helps you maintain proper alignment. </div>
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<span style="font-family: Verdana, Geneva;"><strong>1. Half Foam Roll Front Raises: </strong>Standing against a wall with the foam roller behind you, keep your arms to the side and raise with your thumbs up to shoulder height. Do 3 sets of 8-15 reps.</span></div>
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<span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"><strong>2. Half Foam Lateral Raise: </strong>Standing with your feet shoulder width apart and with your arms down to your side, raise your arms with palms down out to the side up to shoulder height. Do 3 sets of 8-15 reps. </span></div>
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<img alt="latraise" border="0" height="300" hspace="5" name="ACCOUNT.IMAGE.446" src="https://origin.ih.constantcontact.com/fs144/1103615275293/img/446.jpg" vspace="5" width="225" /> <img alt="lat" border="0" height="261" hspace="5" name="ACCOUNT.IMAGE.450" src="https://origin.ih.constantcontact.com/fs144/1103615275293/img/450.jpg" vspace="5" width="225" /> </div>
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<span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"><strong> </strong></span></div>
<div style="font-size: 11px;">
<span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"><strong>3. Scapular Retractions: </strong>Using the lat pulldown bar, keeping the arms straight, retract and depress the shoulder blades creating a down and in motion. Keep your arms straight on this one. It's a very small movement! Do 3 sets of 12-15 reps.</span></div>
<div style="font-size: 11px;">
<img alt="retract" border="0" height="300" hspace="5" name="ACCOUNT.IMAGE.451" src="https://origin.ih.constantcontact.com/fs144/1103615275293/img/451.jpg" vspace="5" width="225" /> <img alt="retract2" border="0" height="300" hspace="5" name="ACCOUNT.IMAGE.452" src="https://origin.ih.constantcontact.com/fs144/1103615275293/img/452.jpg" vspace="5" width="225" /> </div>
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<span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"><strong>4. Dumbbell Reverse Fly: </strong>Starting on an incline bench, arms will hang down and then squeeze the shoulder blades together so you're in a T position. Do 3 sets of 10-15 repetitions<strong>. </strong></span><span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"> </span></div>
<div style="font-size: 11px;">
<span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"><img alt="uback3" border="0" height="320" hspace="5" name="ACCOUNT.IMAGE.232" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/232.jpg" vspace="5" width="225" /> <img alt="uback6" border="0" height="218" hspace="5" name="ACCOUNT.IMAGE.235" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/235.jpg" vspace="5" width="225" /> </span></div>
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<span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"> </span></div>
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<tr><td align="center" colspan="1" rowspan="1" style="color: #4f604f; text-align: center;"><span face="Verdana, Geneva"><b style="font-family: Verdana, Geneva;"><div align="center" style="text-align: center;">
<span style="font-size: 19px;">Thoughts From My First Triathlon</span></div>
<div align="center" style="font-size: 8pt; text-align: center;">
<img alt="chi tri" border="0" height="277" hspace="5" name="ACCOUNT.IMAGE.453" src="https://origin.ih.constantcontact.com/fs144/1103615275293/img/453.jpg" vspace="5" width="277" /></div>
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Laughing as I saw someone riding a Divvy bike in the race</div>
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Most of you know I competed in my first sprint triathlon in August. Up until then, one of my biggest fears was swimming in open water. I never really learned how to swim as a kid because I was always playing tennis during the summers. So committing to a triathlon was a great way to overcome my fear while giving myself a deadline. </div>
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What was my biggest faux pas? Me thinking<b>, </b>"No problem, I run almost everyday." That's what I said before the race. Mark my words...I will never do another triathlon again without practicing the bike to run transition! Why? Because my legs felt like Jello after biking 17 mph for 12 miles. What I thought would be the easiest part of the race quickly became my biggest hurdle. </div>
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So am I happy I did it? Of course! My nerves on race day started out a little rocky, followed by a minor bike wipeout on the way there. I thought things can only get better and they did! Next year I'm doing the international distance if anyone wants to join me :) </div>
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<div align="left" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; font-size: 8pt; margin-bottom: 0px; margin-top: 0px; text-align: left;">
A huge thanks to everyone that supported me, the clients (Coleen and John) that woke up at the crack of dawn to come see me, and my friend Dave who calmed me down before the swim! </div>
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<span style="color: #819681; font-size: 19px;"><strong>Overuse Injuries: Global vs Local</strong></span></div>
<span style="color: #4f604f; font-size: 11px;"><br />With all of the half marathons, marathons, and triathlons over the summer, overuse injuries are a common obstacle for many athletes. The most frequent injuries are lower back pain, knee pain and Achilles tendonitis. For many injured athletes, the question is where is the problem in the body? Does the real muscle weakness exist locally where the pain is?<br /><br />The answer is typically no, which is part of the reason so many athletes have a longer rehabilitation. Chasing the pain does not necessarily mean you will get to the root of the problem. Our bodies are so efficient that over time we develop compensatory patterns to achieve full function and range of motion. Athletes tend to be the best at compensation because they operate at higher performance levels than the average person. </span><div style="color: #4f604f; font-size: 8pt;">
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<div style="color: #4f604f; font-size: 8pt;">
Here are some considerations for common injuries:</div>
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<div style="color: #4f604f; font-size: 8pt;">
<strong>IT Band Syndrome:</strong> Typically results in knee pain. The feeling of a "tight" IT band may be a weakness in the TFL (hip flexor) or gluteus maximus. Abdominal weakness causing a shift in the pelvis can could also be a contributing factor.</div>
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<br /></div>
<div style="color: #4f604f; font-size: 8pt;">
<strong>Achilles Tendonitis:</strong> Pain is usually local at the back of the heel. Potential causes could be weak hip extensors creating a feeling of tight hip flexors or even weak abdominals with tightness in the hamstrings.</div>
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Stephanie Turnerhttp://www.blogger.com/profile/15221248629859811274noreply@blogger.com0tag:blogger.com,1999:blog-6949745125450538083.post-55691801335430107532013-06-11T07:59:00.002-05:002013-06-11T07:59:37.498-05:00Maintaining A Fitness Routine While Traveling by Mike Manning
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<span style="color: black; font-family: Arial; font-size: 11.5pt;">Traveling
for recreation or on a business trip means leaving some of your daily routines
behind. Fortunately, working out is not one of them. By learning the secrets to
healthy travel, you can prevent on-the-go exercise from becoming a hassle.</span><span style="font-family: Times; font-size: 10.0pt;"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 11.5pt;">When
it comes to fitness amenities, not all hotels are created equal. Doing some
research before you book a room will ensure that you end up at a hotel that can
support your active lifestyle. If you are currently on a weightlifting routine,
keep an eye out for an on-site gym with enough machines and free weights to get
the job done. If cardio is your main focus, look for locations that offer yoga,
pilates, and other fitness classes. Specialized fitness classes are especially
easy to find if you stay at a resort or health spa. On my last trip to Maui I
used a website called Gogobot in order to do my research. Here I was able to
get an <a href="http://www.gogobot.com/maui-hawaii--hotels/">exhaustive list of
Maui hotels</a> that I could go through in order to see which ones had 24-hour
gyms for me to get my early morning workouts in.</span><span style="font-family: Times; font-size: 10.0pt;"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 11.5pt;">If
you are traveling by air, you may actually be able to take advantage of fitness
facilities provided by the airport. More and more airports are starting to
offer convenient spaces to relax and exercise. San Francisco International
Airport is at the forefront of this trend. One of the airport's terminals is
now equipped with <a href="http://www.huffingtonpost.com/2012/01/26/sfo-yoga-room-terminal-two_n_1235363.html">a
zen room complete with free yoga mats</a>. The room is dimly lit to maintain a
relaxing atmosphere, and guests are required to remove their shoes and turn off
their cell phones.</span><span style="font-family: Times; font-size: 10.0pt;"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 11.5pt;"><a href="http://www.howtotravelfit.com/step-6-get-travel-apps/the-best-fitness-travel-apps/">Smartphone
technology is making it easier than ever to stay on top of fitness goals</a>
while traveling. From strength training to yoga, every type of routine can be
streamlined using downloadable apps. Runners should check out RunKeeper, a tool
that tracks the time and pace of your run. The app's GPS functions are
especially useful when visiting unfamiliar locations. Those who want to work
out in the comfort of their hotel rooms can use apps such as Pocket PT to
assist with bodyweight exercises.</span><span style="font-family: Times; font-size: 10.0pt;"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 11.5pt;">When
traveling for business purposes, tight schedules present an additional
challenge to those attempting to stay fit. Scheduling a workout can certainly
be difficult when rushing from meeting to meeting. Regardless of any
difficulties, <a href="http://www.inc.com/business-travel-2011/how-to-stay-fit-on-the-road.html">health
should be a top priority during business travel</a>. Stretching is a great way
to relieve tension and make long business meetings more comfortable. Standing
up and stretching also increases blood flow, helping you to stay alert and
energetic. Working out before and during the trip will prepare your body for
physical effects of traveling such as stress and fatigue.</span><span style="font-family: Times; font-size: 10.0pt;"><o:p></o:p></span></div>
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<span style="color: black; font-family: Arial; font-size: 11.5pt;">Health
and fitness are always important, even when you're away from home. By keeping
this information in mind, you should be able to benefit from an exercise
regimen no matter where you travel. Whether you are working or enjoying a
relaxing vacation, staying active can easily be one of the most rewarding parts
of the experience.</span><span style="font-family: Times; font-size: 10.0pt;"><o:p></o:p></span></div>
<!--EndFragment-->Stephanie Turnerhttp://www.blogger.com/profile/15221248629859811274noreply@blogger.com1tag:blogger.com,1999:blog-6949745125450538083.post-56986984624693866712013-05-02T09:10:00.000-05:002013-05-02T09:10:01.195-05:00<table bgcolor="#FF6600" border="0" cellpadding="0" cellspacing="0" style="background-color: #ff6600; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left; width: 100%px;"><tbody>
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<tr><td align="left" colspan="1" rowspan="1" valign="top" width="100%"><table bgcolor="#E8ECDA" border="0" bordercolor="#BFCE85" cellpadding="5" cellspacing="1" id="content_LETTER.BLOCK11" style="background-color: #e8ecda; border-bottom-color: rgb(191, 206, 133); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(191, 206, 133); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(191, 206, 133); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(191, 206, 133); border-top-style: solid; border-top-width: 1px; margin-bottom: 10px; padding-bottom: 2px; padding-left: 2px; padding-right: 2px; padding-top: 2px; text-align: left; width: 100%px;"><tbody>
<tr><td align="left" colspan="1" rowspan="1" style="color: black; text-align: left;"><div align="center" style="text-align: center;">
<span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"><b>Revamping Old Classics</b></span></div>
<span><span face="Verdana, Geneva" style="font-family: Verdana, Geneva; font-size: 8pt;"><div>
</div>
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I know we've all seen the guys in the gym (yes, in my opinion is the guys...sorry!) who can't get enough of the bench press or squat machine. Even worse they wear the old school leather belts walking around the gym claiming it still gives them "great lumbar support" when lifting those gigantic weights followed by the dreaded loud grunt! We love to mock them, but some of those classic exercises are beneficial and they just need some modification. Remember with these exercises that it's not how much weight we lift, but how we perform the exercise controlling the range of motion. </div>
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Here are some classic exercises with a modern twist: </div>
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<span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"><strong> </strong></span></div>
<div style="font-size: 8pt; margin-bottom: 0px; margin-top: 0px;">
<span style="font-family: Verdana, Geneva;"><strong>1. Pushups With Side Plank: </strong>Such a challenging move for the core! Doing regular pushups with an alternating side plank in between repetitions. Try to keep the hips elevated with core tight and quads contracted. Do 8-15 reps.</span></div>
<div style="font-size: 11px;">
<span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"><b><img alt="pushup" border="0" height="149" hspace="5" name="ACCOUNT.IMAGE.429" src="https://origin.ih.constantcontact.com/fs144/1103615275293/img/429.jpg" vspace="5" width="304" /> <img alt="side plank" border="0" height="258" hspace="5" name="ACCOUNT.IMAGE.435" src="https://origin.ih.constantcontact.com/fs144/1103615275293/img/435.jpg" vspace="5" width="304" /> </b></span></div>
<div style="font-size: 11px;">
<span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"><strong> </strong></span></div>
<div style="font-size: 11px;">
<span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"><strong> </strong></span></div>
<div style="font-size: 11px;">
<span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"><strong>2. Airplane Bent Over Row: </strong>Begin in an airplane position, maintaining thoracic extension with one arm pull the shoulder blades in toward the spine for a row. Do 3 sets of 12 reps on each side with opposite leg down. </span></div>
<div style="font-size: 11px;">
<img alt="row" border="0" height="197" hspace="5" name="ACCOUNT.IMAGE.431" src="https://origin.ih.constantcontact.com/fs144/1103615275293/img/431.jpg" vspace="5" width="263" /> <img alt="row2" border="0" height="196" hspace="5" name="ACCOUNT.IMAGE.433" src="https://origin.ih.constantcontact.com/fs144/1103615275293/img/433.jpg" vspace="5" width="263" /> </div>
<div style="font-size: 11px;">
<span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"><strong> </strong></span></div>
<div style="font-size: 11px;">
<span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"><strong>3. Dumbbell Chest Fly on Bosu: </strong>With weights above your head, keeping arms slightly bent, alternate one arm down at a time keeping hips up and stabilizing abdominals as you lower the weights. Do 20 repetitions. </span></div>
<div style="font-size: 11px;">
<img alt="fly1" border="0" height="222" hspace="5" name="ACCOUNT.IMAGE.437" src="https://origin.ih.constantcontact.com/fs144/1103615275293/img/437.jpg" vspace="5" width="277" /> <img alt="fly2" border="0" height="199" hspace="5" name="ACCOUNT.IMAGE.439" src="https://origin.ih.constantcontact.com/fs144/1103615275293/img/439.jpg" vspace="5" width="277" /> </div>
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<span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"><strong>4. Dumbbell Cleans: </strong>Starting in a squat position with dumbbells to your side, squat down and then power with a hop up lifting the dumbbells to your shoulder. Do 10-15 repetitions<strong>. </strong></span><span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"> </span></div>
<div style="font-size: 11px;">
<span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"> </span></div>
<div style="font-size: 11px;">
<span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"> <img alt="cleans" border="0" height="244" hspace="5" name="ACCOUNT.IMAGE.441" src="https://origin.ih.constantcontact.com/fs144/1103615275293/img/441.jpg" vspace="5" width="248" /> <img alt="clean2" border="0" height="276" hspace="5" name="ACCOUNT.IMAGE.443" src="https://origin.ih.constantcontact.com/fs144/1103615275293/img/443.jpg" vspace="5" width="248" /></span></div>
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<tr><td align="center" colspan="1" rowspan="1" style="color: #4f604f; text-align: center;"><span face="Verdana, Geneva"><b style="font-family: Verdana, Geneva;"><div align="center" style="text-align: center;">
<span style="font-size: 19px;">If The Shoe Fits</span></div>
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</b><div align="left" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; font-size: 8pt; margin-bottom: 0px; margin-top: 0px; text-align: left;">
Let's talk heel to toe drop...what, haven't heard of it? I have to admit I haven't really been taking it into consideration when choosing new running shoes. I've been running in the same Brooks Ravennas for the past 4 years. They've kept my feet comfy for long and short runs. However, it was interesting to find out that they had a 10mm heel to toe drop. The latest trend in running shoes is to minimize heel to toe drop. A few years ago, most running shoes had a 8-10mm drop, now they are trying to get that number down to about 4mm. I know the difference doesn't seem that much, but you can actually feel it. The reason that it's important is that the lower the differential, the easier it is to land on your midfoot and forefoot while running. </div>
<div align="left" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; font-size: 8pt; margin-bottom: 0px; margin-top: 0px; text-align: left;">
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<div align="left" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; font-size: 8pt; margin-bottom: 0px; margin-top: 0px; text-align: left;">
A few weeks ago, I went into Running Away Multisport to get more information and try on some shoes with a lower heel toe drop. I thought that maybe the lower heel toe drop might be better for my feet and was willing to give it a try. Here are 2 different versions of shoes with a 4mm drop: </div>
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<br /></div>
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<strong>Hoka Bondi Speed</strong></div>
<div align="left" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; font-size: 8pt; margin-bottom: 0px; margin-top: 0px; text-align: left;">
<img alt="hoka" border="0" height="120" hspace="5" name="ACCOUNT.IMAGE.426" src="https://origin.ih.constantcontact.com/fs144/1103615275293/img/426.jpg" vspace="5" width="246" /> </div>
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They're beautiful, aren't they? Ok, not the best looking shoes on the road but this is an interesting shoe. Only one store in Chicago sells them and they are quickly becoming all the rage with marathoners. What people love about them is that they have a minimal heel toe drop and the cushioning is still there making those long runs comfortable. These are one of the only shoes on the market that you don't have to sacrifice cushion for a minimalist shoe. Price $170.</div>
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<br /></div>
<div align="left" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; font-size: 8pt; margin-bottom: 0px; margin-top: 0px; text-align: left;">
<strong>Saucony Mirage 3</strong></div>
<div align="left" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; font-size: 8pt; margin-bottom: 0px; margin-top: 0px; text-align: left;">
<strong><img alt="saucony" border="0" height="156" hspace="5" name="ACCOUNT.IMAGE.427" src="https://origin.ih.constantcontact.com/fs144/1103615275293/img/427.jpg" vspace="5" width="156" /> </strong></div>
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<span style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif;">These were my choice for a minimal drop shoe. With a little less cushion, the Sauconys are better for shorter for runs. Super light shoes for the road weighing in at 7.5 ounces. However, if you're used to a cushion shoe</span><span style="font-family: Verdana, ' ', Geneva, '', ' ', Arial, '', ' ', Helvetica, '', ' ', sans-serif, '';"><b>, </b></span>the Mirage may not be enough for you. Price $110.</div>
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Stephanie Turnerhttp://www.blogger.com/profile/15221248629859811274noreply@blogger.com1tag:blogger.com,1999:blog-6949745125450538083.post-73697369587325114782013-04-02T09:08:00.001-05:002013-04-02T09:08:37.101-05:00Exercise: An Additional Cancer Treatment by Melanie Bowen<br />
<h3>
<span style="font-family: Helvetica, Arial, sans-serif;"><small><span style="background-attachment: scroll; background-clip: initial; background-color: white; background-image: none; background-origin: initial; background-position: 0% 0%; background-repeat: repeat repeat; color: black;">I am pleased to have a guest blogger for this post! </span></small></span></h3>
<h3>
<span style="font-family: Helvetica, Arial, sans-serif;"><small><span style="background-attachment: scroll; background-clip: initial; background-color: white; background-image: none; background-origin: initial; background-position: 0% 0%; background-repeat: repeat repeat; color: black;">Melanie Bowen is currently a Master's student with a passion that stems from her grandmother's cancer diagnosis. She often highlights the great benefits of alternative nutritional, emotional, and physical treatments on those diagnosed with cancer or other serious illness. In her spare time, you can find Melanie trying new vegan recipes, on her yoga mat, or spending time with her family.</span></small></span></h3>
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<span style="font-family: Helvetica, Arial, sans-serif;"><small><span style="background-attachment: scroll; background-clip: initial; background-color: white; background-image: none; background-origin: initial; background-position: 0% 0%; background-repeat: repeat repeat; color: black;"><br /></span></small></span></div>
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<span style="color: black; font-family: Arial; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman";">Exercise is essential to living a healthy life.
It strengthens the heart and muscles of the body, as well as improves
circulation to the limbs and internal organs. In general, exercise simply makes
people feel better about themselves. Despite these universal benefits, certain
people have been discouraged from having an exercise regimen. Cancer patients
are among those people. After years of forbidding patients from exercising,
doctors now urge cancer patients to exercise because of the long list of
benefits which research has indicated actually help.<o:p></o:p></span></div>
<span style="color: black; font-family: Times; font-size: 13.5pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><br />
</span><span style="color: black; font-family: Arial; font-size: 11.5pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><b>Strengthens the muscles</b></span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><br />
</span><span style="color: black; font-family: Arial; font-size: 11.5pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">One of the unfortunate side effects of cancer is
extreme fatigue. Many cancer patients have their hearts and muscles weakened
even further when they go through treatment. Any movement that further exerts
these muscles may seem more harmful than beneficial. However, the exact
opposite appears to be the case. Light to moderate-intensity exercise will
strengthen a cancer patient's muscles and give him or her more energy
throughout the day.</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><br />
<br />
</span><span style="color: black; font-family: Arial; font-size: 11.5pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><b>Improves Circulation</b></span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><br />
</span><span style="color: black; font-family: Arial; font-size: 11.5pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">Another symptom commonly experienced by cancer
patients is poor circulation. The problem may initially start in the heart or
lungs, but it has the ability to disrupt every major function in the body.
Thirty minutes of exercise each day will bring in more oxygen and the increased
heart rate will allow the body to distribute that oxygen where it is needed. <a href="http://www.livestrong.com/article/461743-how-to-improve-circulation-with-exercise/">Improving
circulation with exercise</a> will allow the organ systems to function more
efficiently which will in turn help treatments be as successful as possible.</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><br />
<br />
</span><span style="color: black; font-family: Arial; font-size: 11.5pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><b>Improves Quality of Life</b></span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><br />
</span><span style="color: black; font-family: Arial; font-size: 11.5pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">People with <a href="http://www.mesothelioma.com/mesothelioma/">mesothelioma</a> and other
forms of cancer tend to get depressed when they have to rely on others for help
with basic tasks. However, exercise has the ability to create exactly what they
need: more lean muscle mass. This new muscle mass will give them added strength
when beginning treatment, which often reduces muscle mass. It will also give
them confidence and a sense of pride in their independence.</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><br />
<br />
</span><span style="color: black; font-family: Arial; font-size: 11.5pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">Cancer is something that doctors take very
seriously. Their ban on exercise was only set in place for them to monitor a
patient's progress. However, moderate levels of exercise will not get in the
way of that. If anything, exercise will give cancer patients the strength and
courage to continue fighting.</span><span style="color: black; font-family: Times; font-size: 13.5pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><br />
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Stephanie Turnerhttp://www.blogger.com/profile/15221248629859811274noreply@blogger.com1tag:blogger.com,1999:blog-6949745125450538083.post-28929113335783789122013-01-21T10:36:00.003-06:002013-01-21T10:37:40.440-06:00<h2>
<a href="http://www.fitsugar.com/35-Minute-Interval-Run-Playlist-25472682"><b>Just starting to run? Check out this playlist on Fitsugar!</b></a></h2>
Stephanie Turnerhttp://www.blogger.com/profile/15221248629859811274noreply@blogger.com0tag:blogger.com,1999:blog-6949745125450538083.post-44322664136547726412013-01-15T09:02:00.001-06:002013-01-15T09:02:37.426-06:00<span class="Apple-style-span" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; font-size: 13px;"><table bgcolor="#FF6600" border="0" cellpadding="0" cellspacing="0" style="background-color: #ff6600; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; width: 100%px;"><tbody>
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<span style="font-size: 19px;">Apps To Keep You Accountable</span></div>
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We are already half way through January and many of us have set fitness or nutrition goals for 2013. Hopefully it's going well for everyone so far, but just in case, there are some apps that might help keep you in check. Most of them are free on iTunes, so why not use them? </div>
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<span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif;"><strong>My Fitness Pal.</strong> Enter in your exercise and create a food diary with this app. It has a complete list of foods while counting calories for you. Chart your progress every month and see your results. Added bonus: forums on various health and nutrition topics. </span></div>
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<b>Fooducate. </b>Feeling clueless when you're at the grocery store? This app has given health grades to a very extensive list of foods. All you do is scan the product and voila! Your nutrition grade will appear with a full description of what's good or bad about the product. </div>
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<strong>Everest.</strong> Want to climb it? This goal setting app will help you get there. Whether it's getting in shape or learning a new language, Everest will keep you focused on setting the smaller goals to achieve the big ones!</div>
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<strong>Run Keeper.</strong> This app has over 14 million users, so there must be something to it, right? Track any physical activity with your GPS, chart your stats and reach your goals. If that's not enough, try training programs that have voice coaching! </div>
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</span>Stephanie Turnerhttp://www.blogger.com/profile/15221248629859811274noreply@blogger.com0tag:blogger.com,1999:blog-6949745125450538083.post-25696872325451847992013-01-15T09:01:00.002-06:002013-01-15T09:01:30.615-06:00<span class="Apple-style-span" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; font-size: 13px;"><table bgcolor="#FF6600" border="0" cellpadding="0" cellspacing="0" style="background-color: #ff6600; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; width: 100%px;"><tbody>
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<span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"><b>Combo Moves for the Efficient Workout</b></span></div>
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When some of my clients hear the two words "combo move" come out of my mouth, they cringe. But then I remind them that it's the best way to get the most out of your workout. Why take the time to do 2 separate exercises when they can be done together? Combine these 5 moves for a full body workout. All you will need is a mat and dumbbells!</div>
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<span style="font-family: Verdana, Geneva;"><strong>1. Plank Single Arm Row:</strong> Starting in a normal plank position with one dumbbell, you will alternate sides with a row. This is a challenging core exercise, so I recommend that you begin with a lower weight until you feel like you have full control. Do 3 sets of 14 reps.</span></div>
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<span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"><strong>2. Cross Back Lunge Shoulder Press: </strong>Using one weight, step back into the lunge, balance as you return to standing extending the arm above your head. Do 3 sets of 12-15 reps each side. </span></div>
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<span face="Verdana, Geneva"><span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"><strong>3. Single Leg Squat Front Raise: </strong></span><span face="Verdana, Geneva" style="font-family: Verdana, Geneva;">Begin on one leg with dumbbells in both hands by your side, squat down and then return to standing position raising your arms to shoulder height. Do 3 sets of 12 reps on each side. </span></span></div>
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<span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"><strong>4. Dumbbell Triceps with Lower Ab Tilt:</strong></span><span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"> Bend and extend your elbows while tucking your pelvis towards with a small movement. Be sure to keep your elbows in and even with your shoulders. Do 3 sets of 15 reps. </span></div>
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<span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"><strong>5. Lateral Lunge Bicep Curl:</strong> Step out to the side with one leg straight, dumbbells will stay to the side, return to starting position with a bicep curl on your way up. Add a balance in for a more advanced move. Do 3 sets of 12 reps on each side. </span></div>
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</span>Stephanie Turnerhttp://www.blogger.com/profile/15221248629859811274noreply@blogger.com4tag:blogger.com,1999:blog-6949745125450538083.post-73172700344780592782012-10-19T15:59:00.003-05:002012-10-19T15:59:38.578-05:00October News<span class="Apple-style-span" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; font-size: 13px;"><table bgcolor="#FF6600" border="0" cellpadding="0" cellspacing="0" style="background-color: #ff6600; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; width: 100%px;"><tbody>
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<span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"><b>Get Your Updog on Yoga Studios </b></span></div>
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After a brief hiatus my inner yogi has resurfaced. Nothing like a little standing splits or eagle pose to make you realize your balance is off. But two classes in, and I felt like I was back in the groove! Sometimes you need a little break to appreciate how much yoga can benefit your coordination, proprioception, strength and overall mental well being. In my quest for some variety here's what I checked out:</div>
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<b><span face="Verdana, Geneva" style="font-family: Verdana, Geneva;">Barefeet Yoga: </span></b><span face="Verdana, Geneva" style="font-family: Verdana, Geneva;">New to the West Loop, this heated studio is still growing expanding instructors and schedule. The owner Robin taught both classes I took called Turn It Updog and Hot Yoga. Turn It Updog was a faster pace flow set to pop and soul music. Definitely fun if you're in the mood for it! The Hot Yoga class was a simple Vinyasa flow that any level would feel comfortable taking. Classes are $15/class and price goes down as you buy more class packages. More info at</span><b><span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"><a href="http://r20.rs6.net/tn.jsp?e=001Qz7qRoMu5ZhPjr8SZQaqL7u17TT9uN-nXz10diYRtZzJCnTrZGrpzSrkt-Nq_ECp1BIQFI9ge1abIYMZ2ZHKSB9hi6bHDwQc00xzuCYUjkJskAH7peL0z7nXQmIeA4qe" shape="rect" style="color: blue; text-decoration: underline;" target="_blank">www.barefeetpoweryoga.com</a> </span></b></div>
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<b><span face="Verdana, Geneva" style="font-family: Verdana, Geneva;">Om On the Range: </span></b><span class="ccFontUpdated" style="font-family: Verdana, Geneva;">My favorite heated vinyasa yoga studio! Give me a nice long "OOOOMMMM" at the beginning and end of each of their classes. It really makes you focus and set your intention for an hour. Annie and Whitney are my favorite instructors (they laugh with you, not at you, when you wipe out trying an inversion). Check out the Bucktown studio <a href="http://r20.rs6.net/tn.jsp?e=001Qz7qRoMu5ZhPjr8SZQaqL7u17TT9uN-nXz10diYRtZzJCnTrZGrpzSrkt-Nq_ECp1BIQFI9ge1abIYMZ2ZHKSC6Iiq6fPKcZHNBEWOJvpfHSqMD0YWzcog==" shape="rect" style="color: blue; text-decoration: underline;" target="_blank">www.omontherange.net</a>. $15/class and $12/class for a package of 10.</span></div>
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<b><span class="ccFontUpdated" style="font-family: Verdana, Geneva;">Vessel Yoga:</span></b><span class="ccFontUpdated" style="font-family: Verdana, Geneva;"> If you're not up for the whole heated yoga class, Margo Kellison has some terrific classes. With 3 different levels to choose from, Vessel Yoga is the perfect place to begin your practice. If you want a physically challenging class that gives meaning to your day, check it out! $15/class and $13/class for a 10 pack. Go to</span><span class="ccFontUpdated" style="font-family: Verdana, Geneva;"><a href="http://r20.rs6.net/tn.jsp?e=001Qz7qRoMu5ZhPjr8SZQaqL7u17TT9uN-nXz10diYRtZzJCnTrZGrpzSrkt-Nq_ECp1BIQFI9ge1abIYMZ2ZHKSHvh4j2yEkWmRNHX576B43EpyLJwMMdCEGR_HVYGfQPZ" shape="rect" style="color: blue; text-decoration: underline;" target="_blank">www.vesselyogachicago.com</a> </span></div>
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<span style="font-size: 19px;">A Change of Pace: The ElliptiGO</span></div>
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<span> Picture courtesy <a href="http://elliptigo.com/">elliptigo.com</a></span></div>
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Looking for something to shake up your outdoor workouts? Try the ElliptiGO instead of your bike for some quality time with nature. Highly recommended for athletes just getting over an injury with less impact on the body than running, the ElliptiGO can climb any hills you would attempt on bicycle. For an alternative when it gets cold outside, purchase the stationary accessory and workout inside at home. For the same price as an indoor elliptical it's a terrific option! More info on <a href="http://r20.rs6.net/tn.jsp?e=001Qz7qRoMu5ZhPjr8SZQaqL7u17TT9uN-nXz10diYRtZzJCnTrZGrpzSrkt-Nq_ECp1BIQFI9ge1abIYMZ2ZHKSHaACYItwxTZhsCg_AxyavI=" shape="rect" style="color: blue; text-decoration: underline;" target="_blank">www.elliptigo.com</a>. </div>
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Okay, maybe that's not the phrase everyone likes to use, but we all know what I'm talking about. Whether you have a little excess on your abdomen, or for men the dreaded "love handles", everyone can use some work on the midsection. Even if you feel like your abs are perfect, these exercises can be used as a core warm up before cardio to get everything activated before you get moving. </div>
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<strong>1) Scissor Side Planks:</strong> Start in a regular side plank position, making sure to keep your hips up and square. Slowly raise your leg up and hold for 15-30 seconds. Repeat each side 3 times.</div>
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<strong>2) Medicine Ball Push Ups</strong>: With one hand on the medicine ball, lower yourself down so your arm is at a 90 degree angle and then push back up. If you want more of a challenge, roll the ball alternating hands between each push up. Do 3 sets of 12-20 reps.</div>
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<strong>3) Medicine Ball Obliques on the Bosu:</strong> This is one of my favorite moves, but really be careful how far your stretch back with the ball. Start with a lighter ball (2-5 lbs) and angle off to one side stretching back, then lift and extend over toward your opposite knee in an arc movement. Do each side independently for 15 reps. Repeat 3 times.</div>
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<strong>4) Stretch Back Crunches with Adductor Isometric:</strong> Hello adductors! This is a terrific exercise because it gets your inner thighs and lower abs more involved. Use one ball between your knees to squeeze and one ball to stretch back with arms extended. Lift up reaching toward your toes with your shoulder blades off the ground. Do 3 sets of 20-30 reps.</div>
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<strong>5) Bosu Side Crunches:</strong> The focus is your oblique muscles as well as your spinal erectors. Start side lying on the Bosu with the bottom leg bent, slowly side crunch up. Make sure just to stick to the range of motion that feels comfortable so you can really isolate those muscles. Do 3 sets of 10-15 reps on each side. </div>
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</span>Stephanie Turnerhttp://www.blogger.com/profile/15221248629859811274noreply@blogger.com2tag:blogger.com,1999:blog-6949745125450538083.post-79903690358319827682012-08-12T16:12:00.000-05:002012-08-12T16:12:09.800-05:00August News<table bgcolor="#FF6600" border="0" cellpadding="0" cellspacing="0" style="background-color: #ff6600; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left; width: 100%px;"><tbody>
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Congrats to everyone who ran the Chicago Half Marathon in July! Stephanie Dewald ran a terrific race representing Team PAWS Chicago. Well done Dewald!<br /><br />We would also like to wish our MAT client, Croatian ATP player Ante Pavic, good luck with his upcoming hard court season. If you're a tennis fan, watch for him to climb the rankings! Go Ante!<br /><br />The West Loop Fitcamp has one more month of classes in Mary Bartleme Park (corner of Peoria and Adams). Lars Petersen incorporates cardio, strength and agility into each class guaranteed to make you sweat! Fitness classes are Mondays, Wednesdays and Fridays at 6am running through September. In addition, this year for yoga we have partnered up with Vessel Yoga. Margo Kellison and her instructors will be holding yoga classes on Tuesdays and Thursdays at 7am, Fridays at 5:30pm and Sundays at 11am. Bring your own mat and water. Classes are 5 for $45. Sign up on <a href="http://r20.rs6.net/tn.jsp?e=0014PfdcYcffzIUj_PkTZ0uMNt3mYZe1W6H0I0mA3SfpSaJhiAPx1kt9jyAcwImxnCwuCB20ZGo624pgBFcJao7SKFCJ4HPkt3SZPSPe6zYI6NLkeOR6HYvZA==" shape="rect" style="color: blue; text-decoration: underline;" target="_blank">www.trainingbysteph.com</a>. If you'd like to try a complimentary class, contact me directly to reserve a spot.<br /><br />Yours in Health,<br /><div style="text-align: left;">
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Stephanie Turner</div>
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<span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"><b>4 Must Do Leg Moves </b></span></div>
<span style="font-size: 11px;"><br /><span face="Verdana, Geneva" style="font-family: Verdana, Geneva;">It's the same old excuse, "I can do upper body, but I don't have time for legs." I frequently hear this from my runners and triathletes. But it's not really the truth, most runners simply don't want to be sore from a leg workout. I get it, I felt the same way when I trained for marathons. But making time to a few exercises can increase your speed and performance level. Don't you want to feel lighter on your feet with stronger legs? It's simple and easing into a routine can make all of the difference. Here are 4 of my favorite exercises to you you started: </span><div>
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<span face="Verdana, Geneva"><span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"><strong>2. Standing Cable Hamstring Curls:</strong></span><span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"> One foot is on the ground or standing on a block. Attach the other leg to the ankle strap on the cables, bend the knee to about 90 degrees with the foot relaxed, then return to the extended leg position. </span><span face="Verdana, Geneva" style="font-family: Verdana, Geneva;">Repeat 3 sets of 10-15 reps on each side.</span></span></div>
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<span face="Verdana, Geneva"><span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"><strong>3. Cable Hip Abduction: </strong></span> <span face="Verdana, Geneva" style="font-family: Verdana, Geneva;">Forget the outer thigh machines at the gym! Your hips and knees are bent in those machines, which takes away from the muscles that you should really be working. The cables are the best for hip abduction and isolating the gluteus medius. Make sure you keep your hips square to the wall in front of you, with your leg straight slightly abduct your leg without hiking up the hips. Do 3 sets of 10-15 reps each side. </span></span></div>
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<span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"><strong>4. Lateral Lunge Touch:</strong></span><span face="Verdana, Geneva" style="font-family: Verdana, Geneva;"> This is the perfect warm up exercise. You're working a little bit of flexibility through your adductors as well as getting your glutes fired with the lateral push off. Keeping the middle leg straight, alternate your right and left lunging with or without weights. Make sure you press through the heel to get more gluteal firing. Do 3 sets of 20-30 reps.</span></div>
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<span style="font-size: 19px;">The New Improved Foam Roller</span></div>
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<span face="Verdana, Geneva" style="font-family: Verdana, Geneva;">How many times have you heard to roll out your IT band? And how many times have you not done it because it's too painful? Muscle Kneader to the rescue! Seriously. Made by a local company here in Chicago, the Muscle Kneader is the answer to your pain threshold issues. I've tried it myself and it is much less painful than using the original foam roller. With options for 3 different sizes, the extra cushioned roller makes a good travel companion and comes with a DVD full of exercises for every body part. If that's not enough, the company Foam Motion Fitness has announced that the Muscle Kneader will be in the official 2012 Emmy gift bags. Get it while it's hot! Cost $40. </span></div>
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</tbody></table>Stephanie Turnerhttp://www.blogger.com/profile/15221248629859811274noreply@blogger.com0tag:blogger.com,1999:blog-6949745125450538083.post-85128578184161393032012-05-13T15:11:00.003-05:002012-05-13T15:13:46.568-05:00West Loop Fitcamp is back!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9plVseVMO03XfBupHTV7D4I_CHRiLVGM8KHm468vjNG5clcooWyBnxmRAPinUY1VUcUdTjHQrQL5jVhbrPgIfBOsowyY0sJRaaTabYRYe-s_Hx3Tv1IMF1bxKwgNSV6j80K7hPejpeYyQ/s1600/IMG_0306.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="192" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9plVseVMO03XfBupHTV7D4I_CHRiLVGM8KHm468vjNG5clcooWyBnxmRAPinUY1VUcUdTjHQrQL5jVhbrPgIfBOsowyY0sJRaaTabYRYe-s_Hx3Tv1IMF1bxKwgNSV6j80K7hPejpeYyQ/s320/IMG_0306.jpg" width="320" /></a></div>
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We will be starting our West Loop Fitcamp classes again this summer in Mary Bartleme Park on Monday, May 21st!<br />
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When: Mondays, Wednesdays, and Fridays from 6am to 7am.<br />
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Where: SE corner of Mary Bartelme Park (on the corner of Adams and Peoria)<br />
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Bring: water, mat and towel<br />
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All sessions will be a full body workout. Get ready to sweat and have fun!<br />
For more information contact Stephanie Turner 312.523.3131Stephanie Turnerhttp://www.blogger.com/profile/15221248629859811274noreply@blogger.com0tag:blogger.com,1999:blog-6949745125450538083.post-11375834092624349632012-04-16T07:59:00.000-05:002012-04-16T08:00:18.533-05:0020 Minute Workout<span class="Apple-style-span" style="font-family: Times; font-size: medium; "><table bgcolor="#FF6600" border="0" width="100%" cellspacing="0" cellpadding="0" style="text-align: left; background-color: rgb(255, 102, 0); margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; "><tbody><tr><td valign="top" rowspan="1" colspan="1" align="center"><table border="0" width="600" cellspacing="0" cellpadding="1" style="text-align: left; width: 600px; "><tbody><tr><td bgcolor="#4C3F36" valign="top" rowspan="1" colspan="1" align="left" style="background-color: rgb(76, 63, 54); padding-top: 1px; padding-right: 1px; padding-bottom: 1px; padding-left: 1px; "><table border="0" width="100%" cellspacing="0" cellpadding="0" style="text-align: left; "><tbody><tr><td bgcolor="#FFFFFF" valign="top" width="425" rowspan="1" colspan="1" align="left" style="background-color: rgb(255, 255, 255); padding-top: 10px; padding-left: 10px; padding-right: 10px; "><table border="0" width="100%" cellspacing="0" cellpadding="0" style="text-align: left; margin-bottom: 10px; width: 425px; "><tbody><tr><td valign="top" width="100%" rowspan="1" colspan="1" align="left"><table bgcolor="#E8ECDA" border="0" bordercolor="#BFCE85" width="100%" cellspacing="1" cellpadding="5" id="content_LETTER.BLOCK11" style="text-align: left; background-color: rgb(232, 236, 218); border-top-color: rgb(191, 206, 133); border-right-color: rgb(191, 206, 133); border-bottom-color: rgb(191, 206, 133); border-left-color: rgb(191, 206, 133); padding-top: 2px; padding-right: 2px; padding-bottom: 2px; padding-left: 2px; border-top-width: 1px; border-right-width: 1px; border-bottom-width: 1px; border-left-width: 1px; border-top-style: solid; border-right-style: solid; border-bottom-style: solid; border-left-style: solid; margin-bottom: 10px; "><tbody><tr><td rowspan="1" colspan="1" align="left" style="text-align: left; "><span style="font-size: 11px; "><span face="Verdana, Geneva" style="font-family: Verdana, Geneva; ">Sometimes it's not easy to get your full workout in, especially if you're under a time restriction. But if you can find 20 minutes, it's still possible to do a full body circuit workout. The best thing about circuits is that they keep you moving with little to no rest between exercises. Your heart rate stays up as if you were doing cardio. Check out this full body routine. All you will need is a stability ball and free weights! </span><div><span face="Verdana, Geneva" style="font-family: Verdana, Geneva; "><strong> </strong></span></div><p style="margin-top: 0px; margin-bottom: 0px; "><span style="font-family: Verdana, Geneva; "><strong>1. Squat Jumps:</strong> A terrific way to do a cardio burst! Stand with feet shoulder width apart doing a regular squat and then exploding up as if you're reaching for the ceiling. Do 3 sets 10-15 reps. </span></p><div><span face="Verdana, Geneva" style="font-family: Verdana, Geneva; "><img height="364" vspace="5" name="ACCOUNT.IMAGE.180" border="0" hspace="5" width="180" alt="sjump1" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/180.jpg" /> </span><span face="Verdana, Geneva" style="font-family: Verdana, Geneva; "><strong><img height="364" vspace="5" name="ACCOUNT.IMAGE.182" border="0" width="165" alt="sjump2" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/182.jpg" /> </strong></span></div><div><span face="Verdana, Geneva"><span face="Verdana, Geneva" style="font-family: Verdana, Geneva; "><strong>2. V-Hold with Rotation:</strong></span><span face="Verdana, Geneva" style="font-family: Verdana, Geneva; "> You can do this with weights in place of the medicine ball here. I wouldn't use more than 5-10 pounds. Sitting on your tailbone with your legs bent (you can extend the legs for an advanced position), rotate your arms from side to side. Make sure to keep your chest up so your shoulders are staying back. </span><span face="Verdana, Geneva" style="font-family: Verdana, Geneva; ">Repeat 3 sets of 12-24 repetitions. </span></span></div><br /><div><span face="Verdana, Geneva" style="font-family: Verdana, Geneva; "><img height="186" vspace="5" name="ACCOUNT.IMAGE.197" border="0" hspace="5" width="284" alt="vhold" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/197.jpg" /> <img height="164" vspace="5" name="ACCOUNT.IMAGE.198" border="0" hspace="5" width="284" alt="vhold2" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/198.jpg" /> </span></div><div> </div><div><span face="Verdana, Geneva" style="font-family: Verdana, Geneva; "><strong>3. Dumbbell Chest Fly on Stability Ball: </strong></span><span face="Verdana, Geneva" style="font-family: Verdana, Geneva; ">Walk yourself out on the stability ball so that your head is resting comfortably. Using dumbbells starting with arms straight above you and elbows slightly bent, lower the weights down so they are even with your shoulders. Do 3 sets of 12-15 reps.</span></div><div><span face="Verdana, Geneva" style="font-family: Verdana, Geneva; "><img height="260" vspace="5" name="ACCOUNT.IMAGE.103" border="0" hspace="5" width="232" alt="ballfly1" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/103.jpg" /> <img height="207" vspace="5" name="ACCOUNT.IMAGE.105" border="0" hspace="5" width="299" alt="ballfly2" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/105.jpg" /> </span></div><div> </div><div><span face="Verdana, Geneva" style="font-family: Verdana, Geneva; "><strong>4. Single Arm Reverse Fly:</strong></span><span face="Verdana, Geneva" style="font-family: Verdana, Geneva; "> This is one of my favorite exercises because it involves your whole core and can give you some great upper back definition! Remember to keep shoulders and hips square to the bench. Your knee will always be down on the same side you're doing your reverse fly. Squeeze that shoulder blade in toward the spine on each repetition. Do 3 sets of 10-15 reps each side.</span></div><div><span face="Verdana, Geneva" style="font-family: Verdana, Geneva; "><img height="183" vspace="5" name="ACCOUNT.IMAGE.57" border="0" hspace="5" width="273" alt="1armreardelt1" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/57.jpg" /> <img height="191" vspace="5" name="ACCOUNT.IMAGE.59" border="0" hspace="5" width="286" alt="1armreardelt2" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/59.jpg" /></span></div><br /><span class="ccFontUpdated" style="font-family: Verdana, Geneva; "><strong>5. Tricep Push-Ups:</strong> You can either do the modified version that's pictured or the advanced version with your knees up and your feet on the ground. The difference between these and regular push-ups is that your elbows stay close to your body. Remember to keep your abs tight as you lower so your lower back is supported. Do 3 sets of 10-20 reps. </span><br /><img height="178" vspace="5" border="0" name="ACCOUNT.IMAGE.216" hspace="5" width="297" alt="tri1" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/216.jpg" /><br /><img height="166" vspace="5" border="0" name="ACCOUNT.IMAGE.217" hspace="5" width="308" alt="tri2" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/217.jpg" /> <p style="margin-top: 0px; margin-bottom: 0px; "> </p><div> </div></span></td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table></span>Stephanie Turnerhttp://www.blogger.com/profile/15221248629859811274noreply@blogger.com1tag:blogger.com,1999:blog-6949745125450538083.post-79128127087249848362012-01-22T16:50:00.002-06:002012-01-22T17:11:21.384-06:00Can Yoga Increase Your Risk of Injury?If you didn't see the <a href="http://www.nytimes.com/2012/01/08/magazine/how-yoga-can-wreck-your-body.html?pagewanted=1&_r=1&ref=nutrition">New York Times article</a> about injuries from yoga, you should check it out. It has been a big controversy in the fitness community over the past few weeks. In a nutshell, the article presents the reader with the risks associated with yoga. Including but not limited to spine, knee and shoulder injuries, as well as certain positions putting students at risk for potential strokes. <div><br /></div><div>Since I have been practicing yoga myself for 1-2 times per week, my clients have asked me for my opinion on the content of the article. I have to say I agree that there is significant risk when you take a yoga class, let alone a group exercise class. My position is that you are in fact in a GROUP exercise class. The instructors don't really know your body individually, so they shouldn't be adjusting you past your range of motion that you may or may not be able to achieve. We all have our limitations and usually we know what they are. For example, when I have trained someone, I know what they can and can't do. I understand what their limitations are because I have looked at their body using MAT (muscle activation techniques) and I am always keeping that in mind as we go through our workouts. However, we need to remember that is an individualized session (one on one), so it should be catered towards your personal needs. </div><div><br /></div><div>So when my clients and friends ask me about taking a yoga (even <span class="blsp-spelling-error" id="SPELLING_ERROR_0">pilates</span>) classes, I tell them this: it is your responsibility when you take yoga (or any other classes) to say no or raise your hand at the beginning of class if you do not want to be adjusted. When you chose to take classes like that, you need to remember the one thing that it's about...leave your ego at the door! It's not what you do, but how you feel when you do it. Ask yourself...is it making you stronger? Is it helping your balance? Are you challenged or are you overwhelmed with the thought of even getting into a pose? If you feel overwhelmed, then you should know what to do...try to come to terms with your physical limitations. If you feel like something is going to hurt or injure you, then it may be possible. You know your body the best! </div><div><br /></div><div>And once again...leave your ego at the door. I do, and that's why I will keep doing yoga. </div><div><br /></div><div><span class="blsp-spelling-error" id="SPELLING_ERROR_1">Namaste</span>!</div>Stephanie Turnerhttp://www.blogger.com/profile/15221248629859811274noreply@blogger.com0tag:blogger.com,1999:blog-6949745125450538083.post-69306216198023297162012-01-09T12:58:00.000-06:002012-01-09T12:59:15.861-06:00<span class="Apple-style-span" style="font-family: Times; font-size: medium; "><table bgcolor="#FF6600" border="0" width="100%" cellspacing="0" cellpadding="0" style="text-align: left; background-color: rgb(255, 102, 0); margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; "><tbody><tr><td valign="top" rowspan="1" colspan="1" align="center"><table border="0" width="600" cellspacing="0" cellpadding="1" style="text-align: left; width: 600px; "><tbody><tr><td bgcolor="#4C3F36" valign="top" rowspan="1" colspan="1" align="left" style="background-color: rgb(76, 63, 54); padding-top: 1px; padding-right: 1px; padding-bottom: 1px; padding-left: 1px; "><table border="0" width="100%" cellspacing="0" cellpadding="0" style="text-align: left; "><tbody><tr><td bgcolor="#FFFFFF" valign="top" width="425" rowspan="1" colspan="1" align="left" style="background-color: rgb(255, 255, 255); padding-top: 10px; padding-left: 10px; padding-right: 10px; "><table border="0" width="100%" cellspacing="0" cellpadding="0" style="text-align: left; margin-bottom: 10px; width: 425px; "><tbody><tr><td valign="top" width="100%" rowspan="1" colspan="1" align="left"><table bgcolor="#E8ECDA" border="0" bordercolor="#BFCE85" width="100%" cellspacing="1" cellpadding="5" id="content_LETTER.BLOCK10" style="text-align: left; background-color: rgb(232, 236, 218); border-top-color: rgb(191, 206, 133); border-right-color: rgb(191, 206, 133); border-bottom-color: rgb(191, 206, 133); border-left-color: rgb(191, 206, 133); padding-top: 2px; padding-right: 2px; padding-bottom: 2px; padding-left: 2px; border-top-width: 1px; border-right-width: 1px; border-bottom-width: 1px; border-left-width: 1px; border-top-style: solid; border-right-style: solid; border-bottom-style: solid; border-left-style: solid; margin-bottom: 10px; "><tbody><tr><td rowspan="1" colspan="1" align="left" style="text-align: left; font-size: 8pt; color: rgb(79, 96, 79); "><span style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; font-size: 19px; "><b>Getting Ready for Ski Season</b></span><p style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; margin-top: 0px; margin-bottom: 0px; "> </p><p style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; margin-top: 0px; margin-bottom: 0px; ">Here's hoping that they actually get some snow out in Colorado before I hit the slopes next month! With that said, I have started my core and leg training for the trip. Nothing trains you better than being out in the mountains, but there are some great moves you can do in the gym to improve your performance for skiing and snowboarding.</p><p style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; margin-top: 0px; margin-bottom: 0px; "> </p><span style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; font-size: 8pt; "><strong>1) Ski Slide Lateral Lunges:</strong> Stand with one leg on the ground and the other leg on the slide (you can also use the Val-slides for this move). No weights needed here until you get used to the range of motion. Keeping most of your weight through the foot on the ground, slowly slide your leg out to a comfortable position, then using the leg on the ground, pushing through your heel, work your way back up to a standing position. Do 3 sets of 12-15 reps on each side.<b> </b></span><p style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; margin-top: 0px; margin-bottom: 0px; "> <img height="196" vspace="5" border="0" name="ACCOUNT.IMAGE.239" hspace="5" width="147" alt="slide1" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/239.jpg" /> <img height="193" vspace="5" border="0" name="ACCOUNT.IMAGE.240" hspace="5" width="145" alt="slide2" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/240.jpg" /></p><p style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; margin-top: 0px; margin-bottom: 0px; "> </p><p style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; margin-top: 0px; margin-bottom: 0px; "> </p><p style="margin-top: 0px; margin-bottom: 0px; "><span face="Verdana, Geneva, Arial, Helvetica, sans-serif"><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; "><strong>2) Lateral Bosu Jumps: </strong></span><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">Start with one leg on the bosu and one leg off the ground. Push off and jump laterally to the other side. Use the bosu to push off and get more height in your jumps. Do 3 sets of 20-30 reps.</span></span></p><p style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; margin-top: 0px; margin-bottom: 0px; "><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; "> </span></p><table class="imgCaptionTable" width="300" align="center" style="text-align: center; margin-top: 20px; margin-bottom: 20px; "><tbody><tr><td class="imgCaptionImg" width="300" rowspan="1" colspan="1" style="text-align: center; "><a class="imgCaptionAnchor" track="on" href="http://r20.rs6.net/tn.jsp?llr=6imrj9dab&et=1109046055191&s=0&e=001cBFPaS6L7y8xOjtDcZwNEQTq1hzlxdl-GEyBAQCRRv7XkyLdyI69B5eY_kNkVITGhdSOE4QgMPMouSdFSisS9yUQ7U5ggMPwZhfgmf8nImSlkgK1MiTrH9aGy1KCalYabwwrQ75c6Xbe851jY2JZtQ==" shape="rect" target="_blank"><img height="225.00" border="0" width="300" alt="Lateral Bosu Jumps" src="https://thumbnail.constantcontact.com/remoting/v1/vthumb/YOUTUBE/3529b167827d40c5927e66d830a08563" /></a></td></tr><tr><td class="imgCaptionText" rowspan="1" colspan="1" style="text-align: center; font-style: normal; font-weight: normal; color: rgb(79, 96, 79); font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; font-size: 8pt; ">Lateral Bosu Jumps</td></tr></tbody></table><p style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; margin-top: 0px; margin-bottom: 0px; "><b> </b></p><p style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; margin-top: 0px; margin-bottom: 0px; "><strong>3) Pushup Push-offs:</strong> One of my favorite moves! If you tend to fall snowboarding, this will prepare your upper body. You will need a stable bench or Smith Press for this exercise. If you have any issues with your shoulder, you should skip this one. You can do this exercise on one leg or two (two legs is actually tougher). Start on one leg with the bar set to the second lowest setting. Let yourself fall to the bar catching yourself with your arms and pushing yourself back up to your starting position. Do 3 sets of 8-10 each side<strong>.</strong></p><table class="imgCaptionTable" width="300" align="center" style="text-align: center; margin-top: 20px; margin-bottom: 20px; "><tbody><tr><td class="imgCaptionImg" width="300" rowspan="1" colspan="1" style="text-align: center; "><a class="imgCaptionAnchor" track="on" href="http://r20.rs6.net/tn.jsp?llr=6imrj9dab&et=1109046055191&s=0&e=001cBFPaS6L7y8xOjtDcZwNEQTq1hzlxdl-GEyBAQCRRv7XkyLdyI69B5eY_kNkVITGhdSOE4QgMPMouSdFSisS9yUQ7U5ggMPwZhfgmf8nImSlkgK1MiTrH-7SPX2he80VxNQ4pJcO7bBrY3GKU1L9tg==" shape="rect" target="_blank"><img height="225.00" border="0" width="300" alt="Pushup PushOff on Smith Press" src="https://thumbnail.constantcontact.com/remoting/v1/vthumb/YOUTUBE/e89491d4b85f4676901f513ff22ab14c" /></a></td></tr><tr><td class="imgCaptionText" rowspan="1" colspan="1" style="text-align: center; font-style: normal; font-weight: bold; color: rgb(79, 96, 79); font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; font-size: 8pt; ">Pushup PushOff on Smith Press</td></tr></tbody></table><p style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; margin-top: 0px; margin-bottom: 0px; "><b>4) Single Leg Squats:</b> Yes, I know you've seen these before on my newsletter, but they are the best! Stand tall and bend from the knees and hips keeping the foot flat, reach for the ground with both hands and then return to your starting position. Do 3 sets of 12-15 reps on each side.</p><p style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; margin-top: 0px; margin-bottom: 0px; "><img height="210" vspace="5" name="ACCOUNT.IMAGE.241" border="0" hspace="5" width="133" alt="ssquat1" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/241.jpg" /> <img height="215" vspace="5" name="ACCOUNT.IMAGE.242" border="0" hspace="5" width="145" alt="ssquat2" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/242.jpg" /> </p></td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table></span>Stephanie Turnerhttp://www.blogger.com/profile/15221248629859811274noreply@blogger.com0tag:blogger.com,1999:blog-6949745125450538083.post-4662336505206373132012-01-01T17:36:00.003-06:002012-01-03T05:56:31.806-06:00Fit Up 2012 Personal Training Deals<!--[if gte mso 9]><xml> <o:officedocumentsettings> <o:allowpng/> </o:OfficeDocumentSettings> 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unhidewhenused="false" qformat="true" name="Intense Reference"> <w:lsdexception locked="false" priority="33" semihidden="false" unhidewhenused="false" qformat="true" name="Book Title"> <w:lsdexception locked="false" priority="37" name="Bibliography"> <w:lsdexception locked="false" priority="39" qformat="true" name="TOC Heading"> </w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:Cambria; mso-ascii-font-family:Cambria; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Cambria; mso-hansi-theme-font:minor-latin;} </style> <![endif]--> <!--StartFragment--> <p class="MsoNormal" align="center" style="text-align: center;"><b>Are you ready to make some changes for 2012? We've got the perfect personal training packages to make sure you commit to fitness for 2012! </b></p><p class="MsoNormal" align="center" style="text-align: center;"><b>To sign up call 312.523.3131 or go to www.trainingbysteph.com </b></p><p class="MsoNormal" align="center" style="text-align:center"><b><br /></b></p><p class="MsoNormal" align="center" style="text-align:center"><b>Redefine Yourself</b><o:p></o:p></p> <p class="MsoNormal" align="center" style="text-align:center">3 times a week $715 for one month ($55/hour)<o:p></o:p></p> <p class="MsoNormal" align="center" style="text-align:center">3 times a week $1378 for 2 months ($53/hour)<o:p></o:p></p> <p class="MsoNormal" align="center" style="text-align:center">3 times a week<span style="mso-spacerun:yes"> </span>$1450 for 3 months ($50/hour)<o:p></o:p></p> <p class="MsoNormal" align="center" style="text-align:center"><o:p> </o:p></p> <p class="MsoNormal" align="center" style="text-align:center"><b>Lose It Tone It</b><o:p></o:p></p> <p class="MsoNormal" align="center" style="text-align:center">2 times a week $540 for one month ($60/hour)<o:p></o:p></p> <p class="MsoNormal" align="center" style="text-align:center">2 times a week for 2 months ($57/hour)<o:p></o:p></p> <p class="MsoNormal" align="center" style="text-align:center">2 times a week for 3 months ($55/hour)<o:p></o:p></p> <p class="MsoNormal" align="center" style="text-align:center"><o:p> </o:p></p> <p class="MsoNormal" align="center" style="text-align:center"><b>Jump Start </b><o:p></o:p></p> <p class="MsoNormal" align="center" style="text-align:center">1 time a week $260 for a month ($65/hour)<o:p></o:p></p> <p class="MsoNormal" align="center" style="text-align:center">1 time a week $496 for 2 months ($62/hour)<o:p></o:p></p> <p class="MsoNormal" align="center" style="text-align:center">1 time a week for $720 3 months ($60/hour)<o:p></o:p></p> <!--EndFragment-->Stephanie Turnerhttp://www.blogger.com/profile/15221248629859811274noreply@blogger.com0tag:blogger.com,1999:blog-6949745125450538083.post-82430282486793495752011-11-09T14:00:00.000-06:002011-11-09T14:01:06.934-06:00<span class="Apple-style-span" style="font-family: Times; font-size: medium; "><table bgcolor="#FF6600" border="0" width="100%" cellspacing="0" cellpadding="0" style="text-align: left; background-color: rgb(255, 102, 0); margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; "><tbody><tr><td valign="top" rowspan="1" colspan="1" align="center"><table border="0" width="600" cellspacing="0" cellpadding="1" style="text-align: left; width: 600px; "><tbody><tr><td bgcolor="#4C3F36" valign="top" rowspan="1" colspan="1" align="left" style="background-color: rgb(76, 63, 54); padding-top: 1px; padding-right: 1px; padding-bottom: 1px; padding-left: 1px; "><table border="0" width="100%" cellspacing="0" cellpadding="0" style="text-align: left; "><tbody><tr><td bgcolor="#FFFFFF" valign="top" width="425" rowspan="1" colspan="1" align="left" style="background-color: rgb(255, 255, 255); padding-top: 10px; padding-left: 10px; padding-right: 10px; "><table border="0" width="100%" cellspacing="0" cellpadding="0" style="text-align: left; margin-bottom: 10px; width: 425px; "><tbody><tr><td valign="top" width="100%" rowspan="1" colspan="1" align="left"><table bgcolor="#E8ECDA" border="0" bordercolor="#BFCE85" width="100%" cellpadding="5" cellspacing="1" id="content_LETTER.BLOCK10" style="text-align: left; background-color: rgb(232, 236, 218); border-top-color: rgb(191, 206, 133); border-right-color: rgb(191, 206, 133); border-bottom-color: rgb(191, 206, 133); border-left-color: rgb(191, 206, 133); padding-top: 2px; padding-right: 2px; padding-bottom: 2px; padding-left: 2px; border-top-width: 1px; border-right-width: 1px; border-bottom-width: 1px; border-left-width: 1px; border-top-style: solid; border-right-style: solid; border-bottom-style: solid; border-left-style: solid; margin-bottom: 10px; "><tbody><tr><td rowspan="1" colspan="1" align="left" style="color: rgb(79, 96, 79); font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; font-size: 8pt; text-align: left; "><span style="font-size: 16px; "><b><span style="font-size: 14pt; ">Target Zone: Hamstrings </span> </b><span style="font-size: 13px; "><br /><p style="font-size: 8pt; margin-top: 0px; margin-bottom: 0px; "> </p><p style="font-size: 8pt; margin-top: 0px; margin-bottom: 0px; ">What's one area of the body that's often overlooked? The hamstrings. They not only flex the knee but they also contribute to hip extension (along with the gluteus maximus). In addition, they provide lateral support for the knee. If you're bored with doing hamstrings on a machine (or don't even work them at all), here are some creative options: </p></span></span><br /><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">1)</span><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; "><strong> Prone Single Leg Curl:</strong> Start on your stomach with one leg pull back to 90 degrees keeping the foot relaxed. Do 3 sets of 10-15 reps on each side. </span><br /><span size="1" style="font-size: 8pt; "><img height="149" vspace="5" border="0" name="ACCOUNT.IMAGE.220" hspace="5" width="190" alt="hs1" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/220.jpg" /> <img height="149" vspace="5" border="0" name="ACCOUNT.IMAGE.221" hspace="5" width="191" alt="hs2" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/221.jpg" /></span><br /><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; "> </span><br /><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-size: 8pt; "><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">2) </span><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; "><strong>Single Leg Cable Leg Curl: </strong></span><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">Standing with hips square and</span><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">ankle strap on one leg, pull back to 90 degrees keeping the foot relaxed. Return to starting position with leg straight. Do 3 sets of 10-15 repetitions on each side. </span></span><br /><span size="1" style="font-size: 8pt; "> <img height="214" vspace="5" border="0" name="ACCOUNT.IMAGE.224" hspace="5" width="133" alt="ham2" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/224.jpg" /><img height="216" vspace="5" border="0" name="ACCOUNT.IMAGE.223" hspace="5" width="138" alt="ham1" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/223.jpg" /></span><br /><br /><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">3) </span><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; "><b> Stability Ball Leg Curl: </b>On the ground, place hands on both sides of your body with feet up on the ball, bend your knees to 90 degrees to bring the ball toward you, then extend the legs back straight to your starting position. Tip: keep hips lifted up. </span><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">Do 10-20 reps.</span><br /><span size="1" style="font-size: 8pt; "><img height="125" vspace="5" border="0" name="ACCOUNT.IMAGE.225" hspace="5" width="256" alt="ham4" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/225.jpg" /></span><br /><span size="1" style="font-size: 8pt; "><img height="138" vspace="5" border="0" name="ACCOUNT.IMAGE.226" hspace="5" width="256" alt="ham3" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/226.jpg" /></span><br /><br /><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">4) <strong>Kettlebell Single Leg Dead Lift:</strong></span><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; "><strong> </strong></span><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">Start on one leg with the kettlebell on the ground. Reach down with your arms keeping the stabilizing leg bent with your other leg extended out and pick up the kettlebell. Do 12-15 reps on each side. </span><br /><span style="font-size: 11px; "><img height="193" vspace="5" border="0" name="ACCOUNT.IMAGE.227" hspace="5" width="152" alt="ham5" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/227.jpg" /> <img height="193" vspace="5" border="0" name="ACCOUNT.IMAGE.228" hspace="5" width="159" alt="ham6" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/228.jpg" /></span><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; "> <img height="162" vspace="5" border="0" name="ACCOUNT.IMAGE.229" hspace="5" width="202" alt="ham6" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/229.jpg" /></span></td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table></span>Stephanie Turnerhttp://www.blogger.com/profile/15221248629859811274noreply@blogger.com0tag:blogger.com,1999:blog-6949745125450538083.post-44435356650915412542011-10-25T06:02:00.003-05:002011-10-25T06:09:11.828-05:002 on 1 TrainingWant to hire a personal trainer for half the cost? Try our 2 on 1 personal training starting November 1st! Classes are $35/hour or $30/hour for a package of 10 sessions. If you don't have a buddy that wants to workout with you, we will pair you up with someone. What can you expect? A one hour full body workout including weights, resistance bands, kettlebells, plyometrics with a little cardio mix. Our 2 on 1 training hours are designed to get you on track! Classes will be offered Tuesdays/Thursdays at 6:30am and Saturdays at 10am. <div><br /></div><div>For more information email steffturn@aol.com or call 312.523.3131</div>Stephanie Turnerhttp://www.blogger.com/profile/15221248629859811274noreply@blogger.com0tag:blogger.com,1999:blog-6949745125450538083.post-35667558138498686712011-10-19T11:03:00.000-05:002011-10-19T11:06:54.015-05:00Tennis Opportunity Program Annual Fundraiser<img src="webkit-fake-url://7C4A9DA0-AF2D-491B-95AD-5F5E0B812539/image.tiff" /><img src="webkit-fake-url://D3BDC9CB-16B3-44FB-926B-448DC7DBDEE4/image.tiff" />Stephanie Turnerhttp://www.blogger.com/profile/15221248629859811274noreply@blogger.com0tag:blogger.com,1999:blog-6949745125450538083.post-21986878935111352652011-10-12T07:14:00.000-05:002011-10-12T07:15:15.699-05:00<div><span class="Apple-style-span" style="font-family: Times; font-size: medium; "><table bgcolor="#FF6600" border="0" width="100%" cellspacing="0" cellpadding="0" style="text-align: left; background-color: rgb(255, 102, 0); margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; "><tbody><tr><td valign="top" rowspan="1" colspan="1" align="center"><table border="0" width="600" cellspacing="0" cellpadding="1" style="text-align: left; width: 600px; "><tbody><tr><td bgcolor="#4C3F36" valign="top" rowspan="1" colspan="1" align="left" style="background-color: rgb(76, 63, 54); padding-top: 1px; padding-right: 1px; padding-bottom: 1px; padding-left: 1px; "><table border="0" width="100%" cellspacing="0" cellpadding="0" style="text-align: left; "><tbody><tr><td bgcolor="#FFFFFF" valign="top" width="425" rowspan="1" colspan="1" align="left" style="background-color: rgb(255, 255, 255); padding-top: 10px; padding-left: 10px; padding-right: 10px; "><table border="0" width="100%" cellspacing="0" cellpadding="0" style="text-align: left; margin-bottom: 10px; width: 425px; "><tbody><tr><td valign="top" width="100%" rowspan="1" colspan="1" align="left"><a name="LETTER.BLOCK10"><table bgcolor="#E8ECDA" border="0" bordercolor="#BFCE85" width="100%" cellpadding="5" cellspacing="1" id="content_LETTER.BLOCK10" style="text-align: left; background-color: rgb(232, 236, 218); border-top-color: rgb(191, 206, 133); border-right-color: rgb(191, 206, 133); border-bottom-color: rgb(191, 206, 133); border-left-color: rgb(191, 206, 133); padding-top: 2px; padding-right: 2px; padding-bottom: 2px; padding-left: 2px; border-top-width: 1px; border-right-width: 1px; border-bottom-width: 1px; border-left-width: 1px; border-top-style: solid; border-right-style: solid; border-bottom-style: solid; border-left-style: solid; margin-bottom: 10px; "><tbody><tr><td rowspan="1" colspan="1" align="left" style="color: rgb(79, 96, 79); font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; font-size: 8pt; text-align: left; "><span style="font-size: 16px; "><b><span style="font-size: 14pt; ">Are you tricepually gifted? </span> </b><span style="font-size: 13px; "><br /><p style="font-size: 8pt; margin-top: 0px; margin-bottom: 0px; "> </p><p style="font-size: 8pt; margin-top: 0px; margin-bottom: 0px; ">I'm not going to lie, that's a term I picked up from one of my clients (and I'm not really sure how you would spell such a made up word). He claimed that I couldn't rock his triceps because he is so "gifted"...but trust me, I found a way to challenge him! Here are some of my favorite tricep exercises that you can do back to back with lighter weights or mix them in with your full body routine:</p><span style="font-size: 8pt; "> </span></span><span style="font-size: 13px; "><b> </b></span></span><br /><br /><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">1) <strong>Overhead Rope Tricep Extensions</strong></span><strong style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">:</strong><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; "> Start on your elbows even with your shoulders in a 90 degree bend, then extend your arms out to a straightened position. Do 3 sets of 10-15 reps. </span><br /><img height="192" vspace="5" border="0" name="ACCOUNT.IMAGE.210" hspace="5" width="115.2" alt="tri3" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/210.jpg" /> <img height="192" vspace="5" border="0" name="ACCOUNT.IMAGE.211" hspace="5" width="138.6" alt="tri4" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/211.jpg" /><br /><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; "> </span><br /><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">2) <strong>Supinated Tricep Extensions</strong></span><strong><strong style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">:</strong><b style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; "> </b></strong><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">Start with your elbows in tight bent at 90 degrees with palms up, then extend to fully straighten the arm squeezing the triceps. Do 3 sets of 15-20 reps with a green, red, or blue band.</span><br /><img height="224" vspace="5" border="0" name="ACCOUNT.IMAGE.212" hspace="5" width="79" alt="tri5" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/212.jpg" /> <img height="222" vspace="5" name="ACCOUNT.IMAGE.213" border="0" hspace="5" width="93" alt="tri6" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/213.jpg" /><br /><br /><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">3) </span><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; "><b> Mini Tricep Dips: </b></span><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">Start with your elbows straight and hands on a bench with legs bent (to make it more challenging straighten the legs), bend the elbows down to 90 degrees lowering the body. Do 10-20 reps.</span><br /><img height="192" vspace="5" name="ACCOUNT.IMAGE.214" border="0" hspace="5" width="139.8" alt="tri7" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/214.jpg" /> <img height="192" vspace="5" name="ACCOUNT.IMAGE.215" border="0" hspace="5" width="160.2" alt="tri8" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/215.jpg" /><br /><br /><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">4) <strong>Military Push Ups</strong></span><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; "><strong>: </strong></span><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">Start in a normal plank position either on your knees as shown or with feet extended. Keeping elbows in close to the body, lower yourself down so the elbows are even with your midsection, then push back up. These are more challenging than the normal push up and much more difficult to stabilize the core. Do 12-20 reps. </span><br /><img height="102" vspace="5" border="0" name="ACCOUNT.IMAGE.216" hspace="5" width="160" alt="tri1" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/216.jpg" /> <img height="104.4" vspace="5" border="0" name="ACCOUNT.IMAGE.217" hspace="5" width="192" alt="tri2" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/217.jpg" /><br /></td></tr></tbody></table></a></td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table></span></div><div> </div><div><br /></div>Stephanie Turnerhttp://www.blogger.com/profile/15221248629859811274noreply@blogger.com0tag:blogger.com,1999:blog-6949745125450538083.post-4314401683679455392011-08-30T08:34:00.001-05:002011-08-30T08:34:50.476-05:00<span class="Apple-style-span" style="font-family: Times; font-size: medium; "><table bgcolor="#FF6600" border="0" width="100%" cellspacing="0" cellpadding="0" style="text-align: left; background-color: rgb(255, 102, 0); margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; "><tbody><tr><td valign="top" rowspan="1" colspan="1" align="center"><table border="0" width="600" cellspacing="0" cellpadding="1" style="text-align: left; width: 600px; "><tbody><tr><td bgcolor="#4C3F36" valign="top" rowspan="1" colspan="1" align="left" style="background-color: rgb(76, 63, 54); padding-top: 1px; padding-right: 1px; padding-bottom: 1px; padding-left: 1px; "><table border="0" width="100%" cellspacing="0" cellpadding="0" style="text-align: left; "><tbody><tr><td bgcolor="#FFFFFF" valign="top" width="425" rowspan="1" colspan="1" align="left" style="background-color: rgb(255, 255, 255); padding-top: 10px; padding-left: 10px; padding-right: 10px; "><table border="0" width="100%" cellspacing="0" cellpadding="0" style="text-align: left; margin-bottom: 10px; width: 425px; "><tbody><tr><td valign="top" width="100%" rowspan="1" colspan="1" align="left"><a name="LETTER.BLOCK10"><table bgcolor="#E8ECDA" border="0" bordercolor="#BFCE85" width="100%" cellpadding="5" cellspacing="1" id="content_LETTER.BLOCK10" style="text-align: left; background-color: rgb(232, 236, 218); border-top-color: rgb(191, 206, 133); border-right-color: rgb(191, 206, 133); border-bottom-color: rgb(191, 206, 133); border-left-color: rgb(191, 206, 133); padding-top: 2px; padding-right: 2px; padding-bottom: 2px; padding-left: 2px; border-top-width: 1px; border-right-width: 1px; border-bottom-width: 1px; border-left-width: 1px; border-top-style: solid; border-right-style: solid; border-bottom-style: solid; border-left-style: solid; margin-bottom: 10px; "><tbody><tr><td rowspan="1" colspan="1" align="left" style="color: rgb(79, 96, 79); font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; font-size: 8pt; text-align: left; "><span style="font-size: 16px; "><b><span style="font-size: 14pt; ">It Takes More Than a Crunch </span> </b><span style="font-size: 13px; ">
<br /><p style="font-size: 8pt; margin-top: 0px; margin-bottom: 0px; "> </p><p style="font-size: 8pt; margin-top: 0px; margin-bottom: 0px; ">One exercise we all see people doing at the gym constantly is the crunch. There are many variations of the crunch on the floor, stability ball, bosu...they all are working primarily the rectus abdominis and the obliques. But what about the muscles surrounding your ribs and back? The obliques are in this category as well as the spinal erector muscles. These muscles are equally as important to work because of the stability they provide all working together for your core. </p><span style="font-size: 8pt; ">
<br />Here are 5 core moves to add to your workout that you might be missing:</span> </span><span style="font-size: 13px; "><b> </b></span></span>
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<br /><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">1) </span><strong style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">Side Planks with a Twist:</strong><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; "> Start on your elbow in a normal side plank position, you can use a weight in one hand, but you might want to start without a weight just to make sure you're comfortable with the range of motion. Rotate down with the arm under the body and then back up to your starting position. Keep hips up so the body stays in alignment. Do 3 sets of 10-15 reps on each side. </span>
<br /><img height="169.5" vspace="5" border="0" name="ACCOUNT.IMAGE.194" hspace="5" width="200" alt="sideplkrot" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/194.jpg" /> <img height="96.75" vspace="5" border="0" name="ACCOUNT.IMAGE.196" hspace="5" width="200" alt="sidplkr2" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/196.jpg" />
<br /><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; "> </span>
<br /><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">2) </span><strong style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">V-Hold Figure 8 with a Medicine Ball:</strong><b style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; "> </b><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">Start on your tailbone with legs bent (you can straighten them for an advanced move), chest stays lifted, rotate to each side forming a figure 8. Do 8-12 figure 8s total.</span>
<br /><img height="131.25" vspace="5" border="0" name="ACCOUNT.IMAGE.197" hspace="5" width="200" alt="vhold" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/197.jpg" /> <img height="129.5" vspace="5" border="0" name="ACCOUNT.IMAGE.198" hspace="5" width="224" alt="vhold2" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/198.jpg" />
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<br /><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">3) </span><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; "><b> Weighted Side Bends: </b></span><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">Start with your feet shoulder width apart, one weight with arm extended above you and one arm straight down to your side. Slowly side bend down a few inches and then come back up to your starting position. Use your obliques on the opposite side to help you pull back up. Do 3 sets of 8-15 repetitions on each side. Tip: Start without a weight to make sure the range of motion is comfortable. </span>
<br /><img height="320" vspace="5" border="0" name="ACCOUNT.IMAGE.200" hspace="5" width="127" alt="sbends" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/200.jpg" /> <img height="318" vspace="5" border="0" name="ACCOUNT.IMAGE.202" hspace="5" width="112" alt="sbends2" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/202.jpg" />
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<br /><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">4) </span><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; "><b>Planks with a Reach: </b></span><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">Start in a normal plank position on</span><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">your elbows. Reach and extend your arm forward alternating sides. Do 20-30 reps total. </span>
<br /><img vspace="5" border="0" name="ACCOUNT.IMAGE.204" width="397" alt="plankreach" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/204.jpg" />
<br /><img vspace="5" border="0" name="ACCOUNT.IMAGE.205" width="397" alt="plankreach2" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/205.jpg" />
<br /><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">
<br />5) <strong>Lower Abdominal Tilt on the Foam Roller</strong></span><b style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">:</b><b style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; "> </b><span style="font-family: Verdana, Geneva; "><b>What's terrific</b><span style="font-family: Verdana, Geneva; "><b style="color: rgb(79, 96, 79); font-size: 8pt; ">a</b><span style="font-family: Verdana, Geneva; "><b style="color: rgb(79, 96, 79); font-size: 8pt; ">bout using the foam roller is that it keeps your spine in alignment. Lay flat on the foam roller with legs up, tilt your </b><b style="color: rgb(79, 96, 79); font-size: 8pt; ">hips slightly toward you flattening the lower back onto the roller. Remember to keep a small range of motion. Do 10-20 reps. </b></span></span></span>
<br /><img height="246" vspace="5" border="0" name="ACCOUNT.IMAGE.207" hspace="5" width="189" alt="lowerfoam" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/207.jpg" /> <img height="247" vspace="5" border="0" name="ACCOUNT.IMAGE.208" hspace="5" width="172" alt="lowerfoam2" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/208.jpg" /> </td></tr></tbody></table></a></td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table></span>Stephanie Turnerhttp://www.blogger.com/profile/15221248629859811274noreply@blogger.com0tag:blogger.com,1999:blog-6949745125450538083.post-67664142668365308272011-08-10T07:42:00.001-05:002011-08-10T07:42:39.617-05:00Power Up with Plyo<span class="Apple-style-span" style="font-family: Times; font-size: medium; "><table bgcolor="#FF6600" border="0" width="100%" cellspacing="0" cellpadding="0" style="text-align: left; background-color: rgb(255, 102, 0); margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; "><tbody><tr><td valign="top" rowspan="1" colspan="1" align="center"><table border="0" width="600" cellspacing="0" cellpadding="1" style="text-align: left; width: 600px; "><tbody><tr><td bgcolor="#4C3F36" valign="top" rowspan="1" colspan="1" align="left" style="background-color: rgb(76, 63, 54); padding-top: 1px; padding-right: 1px; padding-bottom: 1px; padding-left: 1px; "><table border="0" width="100%" cellspacing="0" cellpadding="0" style="text-align: left; "><tbody><tr><td bgcolor="#FFFFFF" valign="top" width="425" rowspan="1" colspan="1" align="left" style="background-color: rgb(255, 255, 255); padding-top: 10px; padding-left: 10px; padding-right: 10px; "><table border="0" width="100%" cellspacing="0" cellpadding="0" style="text-align: left; margin-bottom: 10px; width: 425px; "><tbody><tr><td valign="top" width="100%" rowspan="1" colspan="1" align="left"><a name="LETTER.BLOCK10"><table bgcolor="#E8ECDA" border="0" bordercolor="#BFCE85" width="100%" cellpadding="5" cellspacing="1" id="content_LETTER.BLOCK10" style="text-align: left; background-color: rgb(232, 236, 218); border-top-color: rgb(191, 206, 133); border-right-color: rgb(191, 206, 133); border-bottom-color: rgb(191, 206, 133); border-left-color: rgb(191, 206, 133); padding-top: 2px; padding-right: 2px; padding-bottom: 2px; padding-left: 2px; border-top-width: 1px; border-right-width: 1px; border-bottom-width: 1px; border-left-width: 1px; border-top-style: solid; border-right-style: solid; border-bottom-style: solid; border-left-style: solid; margin-bottom: 10px; "><tbody><tr><td rowspan="1" colspan="1" align="left" style="color: rgb(79, 96, 79); font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; font-size: 8pt; text-align: left; "><span style="font-size: 16px; "><span style="font-size: 13px; "><p style="font-size: 8pt; margin-top: 0px; margin-bottom: 0px; ">What might be missing from you routine to help you with your performance? Plyometrics. Normally people just stick to cardio and weights when they're working out in the gym, but adding plyometrics to the mix can provide you with more power and strength. Even if don't play a specific sport, it's a great way to take your workout up a notch! </p><p style="font-size: 8pt; margin-top: 0px; margin-bottom: 0px; "> </p><span style="font-size: 8pt; ">You can incorporate these 5 moves into your normal lifting routine alternating upper body exercises in between:</span> </span><span style="font-size: 13px; "><b> </b></span></span>
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<br />1) <strong>Box Jumps:</strong> Start with feet shoulder width apart, jump up on the box landing softly. The goal is to hardly hear your feet land on the box. Do 3 sets of 12 reps.
<br /><img height="265.8" vspace="5" border="0" name="ACCOUNT.IMAGE.172" hspace="5" width="160" alt="boxjump1" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/172.jpg" /> <img height="263" vspace="5" border="0" name="ACCOUNT.IMAGE.192" hspace="5" width="115" alt="bj2" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/192.jpg" />
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<br />2) <b>Split Squat Jumps: </b>Starting in a lunge position, push off equally from each leg into a jump and land with the opposite leg forward back into your lunge position. Do 3 sets of 14-20 reps.
<br /><img height="357" vspace="5" border="0" name="ACCOUNT.IMAGE.174" hspace="5" width="160" alt="spiltsq1" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/174.jpg" /> <img height="341.8" vspace="5" border="0" name="ACCOUNT.IMAGE.176" hspace="5" width="160" alt="splitsq2" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/176.jpg" /> <img height="344.6" vspace="5" border="0" name="ACCOUNT.IMAGE.178" hspace="5" width="160" alt="splitsq3" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/178.jpg" />
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<br />3) <b>Squat Jump Reach: </b>Feet start shoulder width apart, deeply squat down and jump up extending arms up into air reaching as high as you can. Do 3 sets of 12-20 repetitions.
<br /><img height="324.6" vspace="5" border="0" name="ACCOUNT.IMAGE.180" hspace="5" width="160" alt="sjump1" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/180.jpg" /> <img height="353.4" vspace="5" border="0" name="ACCOUNT.IMAGE.182" hspace="5" width="160" alt="sjump2" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/182.jpg" />
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<br />4) <strong>Ring</strong><b> Jumps: </b>Set up 4 or more rings, choose one ring as "home base" and jump to each ring in a circle or any way you want. Do 3 times 45 seconds.
<br /><img height="306" vspace="5" border="0" name="ACCOUNT.IMAGE.184" hspace="5" width="160" alt="rings1" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/184.jpg" /> <img height="301.2" vspace="5" border="0" name="ACCOUNT.IMAGE.186" hspace="5" width="160" alt="rings2" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/186.jpg" />
<br />5) <b>Lateral Jumps: </b>Using either cones to go between or moving laterally side jumping on one side at a time, start on one leg and push off onto the other leg. These are what you make out of them, so really focus on getting a good push off. Do 3 sets 20-26 total.
<br /><img height="123" vspace="5" border="0" name="ACCOUNT.IMAGE.188" hspace="5" width="160" alt="latj1" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/188.jpg" /> <img height="120.6" vspace="5" border="0" name="ACCOUNT.IMAGE.190" hspace="5" width="160" alt="sj2" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/190.jpg" /></td></tr></tbody></table></a></td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table></span>Stephanie Turnerhttp://www.blogger.com/profile/15221248629859811274noreply@blogger.com0tag:blogger.com,1999:blog-6949745125450538083.post-62901898884455347712011-08-10T07:38:00.000-05:002011-08-10T07:39:28.358-05:00It Takes More Than a Crunch<span class="Apple-style-span" style="font-family: Times; font-size: medium; "><table bgcolor="#FF6600" border="0" width="100%" cellspacing="0" cellpadding="0" style="text-align: left; background-color: rgb(255, 102, 0); margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; "><tbody><tr><td valign="top" rowspan="1" colspan="1" align="center"><table border="0" width="600" cellspacing="0" cellpadding="1" style="text-align: left; width: 600px; "><tbody><tr><td bgcolor="#4C3F36" valign="top" rowspan="1" colspan="1" align="left" style="background-color: rgb(76, 63, 54); padding-top: 1px; padding-right: 1px; padding-bottom: 1px; padding-left: 1px; "><table border="0" width="100%" cellspacing="0" cellpadding="0" style="text-align: left; "><tbody><tr><td bgcolor="#FFFFFF" valign="top" width="425" rowspan="1" colspan="1" align="left" style="background-color: rgb(255, 255, 255); padding-top: 10px; padding-left: 10px; padding-right: 10px; "><table border="0" width="100%" cellspacing="0" cellpadding="0" style="text-align: left; margin-bottom: 10px; width: 425px; "><tbody><tr><td valign="top" width="100%" rowspan="1" colspan="1" align="left"><a name="LETTER.BLOCK10"><table bgcolor="#E8ECDA" border="0" bordercolor="#BFCE85" width="100%" cellpadding="5" cellspacing="1" id="content_LETTER.BLOCK10" style="text-align: left; background-color: rgb(232, 236, 218); border-top-color: rgb(191, 206, 133); border-right-color: rgb(191, 206, 133); border-bottom-color: rgb(191, 206, 133); border-left-color: rgb(191, 206, 133); padding-top: 2px; padding-right: 2px; padding-bottom: 2px; padding-left: 2px; border-top-width: 1px; border-right-width: 1px; border-bottom-width: 1px; border-left-width: 1px; border-top-style: solid; border-right-style: solid; border-bottom-style: solid; border-left-style: solid; margin-bottom: 10px; "><tbody><tr><td rowspan="1" colspan="1" align="left" style="color: rgb(79, 96, 79); font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; font-size: 8pt; text-align: left; "><span style="font-size: 16px; "><span style="font-size: 13px; "><p style="font-size: 8pt; margin-top: 0px; margin-bottom: 0px; ">One exercise we all see people doing at the gym constantly is the crunch. There are many variations of the crunch on the floor, stability ball, bosu...they all are working primarily the rectus abdominis and the obliques. But what about the muscles surrounding your ribs and back? The obliques are in this category as well as the spinal erector muscles. These muscles are equally as important to work because of the stability they provide all working together for your core. </p><span style="font-size: 8pt; ">
<br />Here are 5 core moves to add to your workout that you might be missing:</span> </span><span style="font-size: 13px; "><b> </b></span></span>
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<br /><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">1) </span><strong style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">Side Planks with a Twist:</strong><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; "> Start on your elbow in a normal side plank position, you can use a weight in one hand, but you might want to start without a weight just to make sure you're comfortable with the range of motion. Rotate down with the arm under the body and then back up to your starting position. Keep hips up so the body stays in alignment. Do 3 sets of 10-15 reps on each side. </span>
<br /><img height="169.5" vspace="5" border="0" name="ACCOUNT.IMAGE.194" hspace="5" width="200" alt="sideplkrot" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/194.jpg" /> <img height="96.75" vspace="5" border="0" name="ACCOUNT.IMAGE.196" hspace="5" width="200" alt="sidplkr2" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/196.jpg" />
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<br /><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">2) </span><strong style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">V-Hold Figure 8 with a Medicine Ball:</strong><b style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; "> </b><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">Start on your tailbone with legs bent (you can straighten them for an advanced move), chest stays lifted, rotate to each side forming a figure 8. Do 8-12 figure 8s total.</span>
<br /><img height="131.25" vspace="5" border="0" name="ACCOUNT.IMAGE.197" hspace="5" width="200" alt="vhold" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/197.jpg" /> <img height="129.5" vspace="5" border="0" name="ACCOUNT.IMAGE.198" hspace="5" width="224" alt="vhold2" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/198.jpg" />
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<br /><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">3) </span><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; "><b> Weighted Side Bends: </b></span><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">Start with your feet shoulder width apart, one weight with arm extended above you and one arm straight down to your side. Slowly side bend down a few inches and then come back up to your starting position. Use your obliques on the opposite side to help you pull back up. Do 3 sets of 8-15 repetitions on each side. Tip: Start without a weight to make sure the range of motion is comfortable. </span>
<br /><img height="320" vspace="5" border="0" name="ACCOUNT.IMAGE.200" hspace="5" width="127" alt="sbends" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/200.jpg" /> <img height="318" vspace="5" border="0" name="ACCOUNT.IMAGE.202" hspace="5" width="112" alt="sbends2" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/202.jpg" />
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<br /><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">4) </span><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; "><b>Planks with a Reach: </b></span><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">Start in a normal plank position on</span><span face="Verdana, Geneva, Arial, Helvetica, sans-serif" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">your elbows. Reach and extend your arm forward alternating sides. Do 20-30 reps total. </span>
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<br /><img vspace="5" border="0" name="ACCOUNT.IMAGE.205" width="397" alt="plankreach2" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/205.jpg" />
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<br />5) <strong>Lower Abdominal Tilt on the Foam Roller</strong></span><b style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; ">:</b><b style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; "> </b><span style="font-family: Verdana, Geneva; "><b>What's terrific</b><span style="font-family: Verdana, Geneva; "><b style="color: rgb(79, 96, 79); font-size: 8pt; ">a</b><span style="font-family: Verdana, Geneva; "><b style="color: rgb(79, 96, 79); font-size: 8pt; ">bout using the foam roller is that it keeps your spine in alignment. Lay flat on the foam roller with legs up, tilt your </b><b style="color: rgb(79, 96, 79); font-size: 8pt; ">hips slightly toward you flattening the lower back onto the roller. Remember to keep a small range of motion. Do 10-20 reps. </b></span></span></span>
<br /><img height="246" vspace="5" border="0" name="ACCOUNT.IMAGE.207" hspace="5" width="189" alt="lowerfoam" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/207.jpg" /> <img height="247" vspace="5" border="0" name="ACCOUNT.IMAGE.208" hspace="5" width="172" alt="lowerfoam2" src="https://origin.ih.constantcontact.com/fs019/1103615275293/img/208.jpg" /></td></tr></tbody></table></a></td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table></span>Stephanie Turnerhttp://www.blogger.com/profile/15221248629859811274noreply@blogger.com1tag:blogger.com,1999:blog-6949745125450538083.post-2222703026915761692011-06-23T15:27:00.002-05:002011-06-23T15:30:36.880-05:00Meet Everette Chan<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1_Ec6psAkVPkSI-x8GRMug6eH1oPfrwFMmRnNP3DJDd2_vPU99DjRmC5rKMVpZdjgoqblG-mWUn6a4MvLxV1eKggnysdnBUr_GFDLrh1XI830mC_wuCFxS3iL5aKATAhXNW_yihTXAgmT/s1600/DSC00596.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 172px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1_Ec6psAkVPkSI-x8GRMug6eH1oPfrwFMmRnNP3DJDd2_vPU99DjRmC5rKMVpZdjgoqblG-mWUn6a4MvLxV1eKggnysdnBUr_GFDLrh1XI830mC_wuCFxS3iL5aKATAhXNW_yihTXAgmT/s200/DSC00596.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5621515298594433106" /></a><br /><div><br /></div><div>Welcome our new trainer Everette Chan! He graduated with a BS in Kinesiology from the University of Illinois at Chicago in 2009. Starting at a young age, fitness was always a priority on his life. Watching his uncle exercise growing up sparked his interest in fitness and body mechanics.</div><div><br /></div><div>Everette began playing competitive sports at a young age. As a junior volleyball player, Everette made the Chicago Sun-Times All City First Team in 2005. From there, he went on to play club volleyball at University of Illinois-Chicago where he traveled the country playing various Division I club teams.</div><div><br /></div><div>After college, Everette began working at one of Chicago’s most reputable physical rehabilitation clinics as a physical therapy aide. His experience at the clinic helped shape his philosophies on injury prevention and rehabilitation. Everette tailors each workout to the specific needs for each of his clients. He firmly believes that exercise should be implemented in everyone’s life and anyone can have fun doing it!</div>Stephanie Turnerhttp://www.blogger.com/profile/15221248629859811274noreply@blogger.com0tag:blogger.com,1999:blog-6949745125450538083.post-68199315434052357132011-05-06T13:06:00.002-05:002011-05-06T13:09:33.589-05:00The Gun Show<span class="Apple-style-span" style="font-family: Helvetica; font-size: medium; "><a name="LETTER.BLOCK10"><table bg border="0" border width="100%" cellpadding="5" cellspacing="1" id="content_LETTER.BLOCK10" style="background-color: rgb(232, 236, 218); border-top-color: rgb(191, 206, 133); border-right-color: rgb(191, 206, 133); border-bottom-color: rgb(191, 206, 133); border-left-color: rgb(191, 206, 133); padding-top: 2px; padding-right: 2px; padding-bottom: 2px; padding-left: 2px; border-top-width: 1px; border-right-width: 1px; border-bottom-width: 1px; border-left-width: 1px; border-top-style: solid; border-right-style: solid; border-bottom-style: solid; border-left-style: solid; margin-bottom: 10px; color:#BFCE85;"><tbody><tr><td rowspan="1" colspan="1" align="left" style="color: rgb(79, 96, 79); font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; font-size: 8pt; text-align: left; "><span style="font-size: 16px; "><span class="Apple-style-span" style="font-size:6;"><span class="Apple-style-span" style="font-size: 19px;"><b><br /></b></span></span><span style="font-size: 13px; "><p style="font-size: 8pt; margin-top: 0px; margin-bottom: 0px; "><span class="Apple-style-span" style="color: rgb(0, 0, 0); font-family: Helvetica; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; font-size: medium; "><a name="LETTER.BLOCK10"></a></span></p><a name="LETTER.BLOCK10"><div style="text-align: left;"></div></a></span><p></p><p style="text-align: auto;font-size: 8pt; margin-top: 0px; margin-bottom: 0px; "><br /></p><p style="text-align: auto;font-size: 8pt; margin-top: 0px; margin-bottom: 0px; "> </p><span style="font-size: 8pt; ">No silly...I mean biceps! This is a shout out to getting fabulous arms for the summer. Doing some back and biceps will give your a arms a nice sleek look.<br /><br />Here are 5 moves that will bring on the burn:</span> </span><span style="font-size: 13px; "><b> </b></span><br /><br />1) <strong>Eccentric Pull Ups :</strong> Start with both feet planted on the step or bench. Hands will be placed on the inner grips of the pull up bars. Jump up to the top of the pull up position and then slowly (super slow) lower yourself down so your feet are back on the step. Start with this exercise because it's the most challenging. Do 3 sets of 12-15 reps.<br /><img height="311.4" vspace="5" border="0" name="ACCOUNT.IMAGE.136" hspace="5" width="160" alt="pullup" src="http://ih.constantcontact.com/fs019/1103615275293/img/136.jpg" /> <img height="310" vspace="5" border="0" name="ACCOUNT.IMAGE.138" hspace="5" width="151" alt="pullup2" src="http://ih.constantcontact.com/fs019/1103615275293/img/138.jpg" /> <img height="347" vspace="5" border="0" name="ACCOUNT.IMAGE.140" hspace="5" width="158" alt="pullup2" src="http://ih.constantcontact.com/fs019/1103615275293/img/140.jpg" /><br /><br />2) <strong>TRX Bicep Curls: </strong>Begin with feet together and both hands will be on the TRX. Make sure you leave your elbows up and create an arc motion towards you for the bicep curl. You are using your own body weight for resistance, so it will be more challenging as you move your feet further forward. Do 3 sets of 10-15 reps.<br /><img height="320" vspace="5" border="0" name="ACCOUNT.IMAGE.142" hspace="5" width="188" alt="trxbi" src="http://ih.constantcontact.com/fs019/1103615275293/img/142.jpg" /> <img height="319" vspace="5" border="0" name="ACCOUNT.IMAGE.144" hspace="5" width="182" alt="trxbi2" src="http://ih.constantcontact.com/fs019/1103615275293/img/144.jpg" /><br /><br />3) <strong>Smith Press Underhand Pull Ups: </strong>Keeping your feet underneath you with your hips up, pull yourself up to the bar and then down so that arms are fully extended. The lower the bar is set, the more difficult the exercise. Do 3 sets of 10-15 reps.<br /><img height="266" vspace="5" border="0" name="ACCOUNT.IMAGE.150" hspace="5" width="187" alt="smithpullup" src="http://ih.constantcontact.com/fs019/1103615275293/img/150.jpg" /> <img height="266" vspace="5" border="0" name="ACCOUNT.IMAGE.152" hspace="5" width="183" alt="smithpullup2" src="http://ih.constantcontact.com/fs019/1103615275293/img/152.jpg" /><br /><br />4) <b>One Arm Hold Bicep Curl: </b>This is just a basic bicep curl with a twist. You will do each side individually while the other side is in a flexed (bent) position holding the weight in an isometric hold. Do 3 sets of 10-15 reps each side.<br /><img height="361" vspace="5" border="0" name="ACCOUNT.IMAGE.146" hspace="5" width="190" alt="bicurlhold" src="http://ih.constantcontact.com/fs019/1103615275293/img/146.jpg" /> <img height="362" vspace="5" border="0" name="ACCOUNT.IMAGE.148" hspace="5" width="176" alt="bicurlhold2" src="http://ih.constantcontact.com/fs019/1103615275293/img/148.jpg" /><br /><br />5) <strong>Cable Rope Bicep Curl: </strong>Keep the hands out wide fore this one. Flex all the way up keeping elbows in tight to the body, and then come back down for full extension. Do 3 sets of 15 reps.<br /><img height="240" vspace="5" name="ACCOUNT.IMAGE.132" border="0" hspace="5" width="161.1" alt="RopeBi" src="http://ih.constantcontact.com/fs019/1103615275293/img/132.jpg" /> <img height="240" vspace="5" name="ACCOUNT.IMAGE.134" border="0" hspace="5" width="161.1" alt="ropeBi2" src="http://ih.constantcontact.com/fs019/1103615275293/img/134.jpg" /></td></tr></tbody></table></a></span>Stephanie Turnerhttp://www.blogger.com/profile/15221248629859811274noreply@blogger.com0