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Do The Darnest Thing And Boost Your Health

15 Jun

ResistBndHeaderby Phillip Tomlinson

They’ll say the darnest things, won’t they?

Kids, that is.

And if they aren’t saying anything, well…

You can count on one thing:  They’ll do the darnest things.

And while you may not remember the first time you held yourself aloft while pushing up from the floor with your hands, ask your momma and she’ll very likely remember the exact moment oh-so-many-years-ago when you did just the darnest thing in reaching that milestone.

So, how are you doing on milestones these days?

And, of course, you have to know that I am referring to milestones of a health-and-fitness nature.

You see, if you aren’t still doing the darnest things, it’s time to get in touch with your inner kid and remember how moments like that one oh-so-many-years ago was instrumental in turning you into the incredible bipedal machine you are.

Ready to raise the bar on incredible?

Then check out the Bodinsync Prescription below for a routine that’ll put you back on all fours and have you doing the darnest thing to benefit just about every muscle in your body.

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BODINSYNC PRESCRIPTION

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  • Attach one end of a resistance band to a firmly anchored point, like the foot of a weight bench.

Assume a push-up position away from the point of attachment,  and reach under and across your body to grip the free end of the band as in diagram 1.  You may have to vary your body’s distance from the bench to find the correct tension.  Be sure to position your legs away from your body and out to the side to form a firm base.

diagram 1

diagram 1

  • Pull on the band, extending your arm from under your body and out to the side as in diagram 2.
diagram 2

diagram 2

  • Hold for a count of five before returning your arm to the starting point.
  • Do 10 repetitions while maintaining the push-up position.
  • Switch to the other side and do another 10.
  • Now re-position your body or the band, extending your arm out to the side to grip the band as in diagram 3.

    diagram 3

    diagram 3

  • Pull the band toward you and under your body to the farthest point, as in diagram 4.

    diagram 4

    diagram 4

  • Hold for a count of 10 before returning your arm to the starting position.
  • Do 10 repetitions.

REMINDER: For a closer look, click on each image for a bigger picture.

TIP:

  • If a full push-up position is too difficult, the routine can be done with your knees on the ground.  CAUTION:  If you do this from  knees-down position, be sure to do so with ample padding on the floor to avoid injury.
  • The routine can be made more difficult by narrowing the placement of your feet while in the push-up position, or/and moving your body away from the bench to increase the tension of the band.

NOTE:

Interested in trying out some fun and functional ways to improve your physical fitness?  You’re welcome to send your E-mail to chairotom@gmail.com to arrange for a class at the low introductory price of $20

Take A Bow And Improve Your Fitness

22 May

by Phillip Tomlinson

“Nice” — a small word with big implications.

I know

And I suspect you do too.

Nice is what happened to me one day as I was rushing to catch a train.  With the train approaching, I whipped out my MetroCard only to, a moment later, get that sinking feeling.

You know, that insufficient-fare-sinking-feeling?

Yup, the one that happens when you’re out of swipes and the train is about to leave the station.

Well, “nice” didn’t allow that train to leave without me.  All thanks to the teen who, without batting an eye, ushered me through with a quick swipe of his MetroCard.

Nice.  Nice all around — particularly since nice acts are not only good for the recipient but a positive for the self-image of the doer.

Yes, this was good.  So, I put my hands together and bowed in appreciation.  And that felt good.

Want a chance to embrace a feel-good moment?

Then, be nice to yourself and take more than a few bows by following the BodinSync Prescription below.

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BODINSYNC PRESCRIPTION

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  1. Pick up a moderate-to-heavy dumbbell in one hand and stand straight in front of a weight bench.
  2. Pick one leg up — your knee forming a right angle with your body as in diagram 1.

    diagram 1

    Bend your supporting leg slightly to aid balance.

  3. Bending at the waist, simultaneously extend the leg off the ground straight behind you while placing  your free hand — for balance — on the bench.  The hand with the weight should be hanging toward the floor.  See diagram 2.

    diagram 2


  4. Maintaining your position, pull the weight up to the side of your chest, your elbow pointing toward the ceiling as in diagram 3.

    diagram 3

    Hold for a second.

  5. Lower the weight to its original position and stand back up to assume your starting position as is diagram one.  THAT’S ONE REPETITION.  Do 10 and switch to the other side for another 10.

Great for developing hip stability and upper back strength.  But, as a secondary bonus, your legs, glutes and core also enter the mix.

TIP:

For a greater challenge, try balancing on the opposite leg from the hand holding the weight  or you may do the routine without using the bench for support as in diagram 4. 

diagram 4

NOTE:

Interested in trying out some fun and functional ways to improve your physical fitness?  You’re welcome to send your E-mail to kerolinson@gmail.com to arrange for a class at the low introductory price of $20

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Sit On A Bench And Be Healthier For It

25 Mar

by Phillip Tomlinson

She stepped into the train a little worse for wear, flopping into the nearest seat.  The one next to me.

She breathe a sigh of relief, glanced sideways and flashed me a triumphant smile, happy it seemed just to be sitting down.

I smiled back and that got her talking.

“Ay, dios mio,” she let out, stating the obvious — that she was tired.

She‘d been on her feet, she said, ever since getting out of bed at seven that morning.

It was now somewhere around 2:30 p.m.

Would be a bit much even for a kid much less this good-natured grandmother.

Yup, sometimes a seat is more than just a seat and if you are the one sitting, you may just be better off for it by the time you‘re back on your feet.

That said, I’d like to offer you a seat and you’ll be a lot better off for it developing the kind of core strength that’ll help get you through those rigorous days.

So, pull up a chair or find a bench and check out the Bodinsync Prescription below.

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BODINSYNC PRESCRIPTION

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  • Pick up a light to moderate weight dumbbell.  You may have to experiment with different loads until you find the appropriate one.
  • Sit on a chair or the edge of a weight bench, weight in hand hanging at your side while lifting the corresponding leg off the ground as in diagram 1.  CAUTION:  If you use a chair, take care not to sit near the edge because it could topple causing serious injury.
  • Bend your arm  at a 90-degree angle as in diagram 2.
  • Keeping your leg up, push the weight out in front of you until your arm is straight as in diagram 3.  You will feel that side of your core working to help you keep the weight up.  Hold the position for a second and, without dropping your arm, move it horizontally across out to the side as in diagram 4.  Hold for another second.
  • Move your arm along the same plane back to the position in diagram 3.
  • Pull the weight back toward your chest to re-assume the position in diagram 2.
  • Lower the weight back to your side as in diagram 1.
  • Lower your leg to place your foot back on the ground.  THAT’S ONE REPETITION.  Complete 10 before switching the weight to the other hand to do 10 on the other side.
  • TIP:  To make this more challenging, you can start the routine at the second stage in diagram 2 — only lowering the weight and your leg at the end of 10 repetitions.

diagram 1

diagram 2

diagram 3

diagram 4

NOTE:

Interested in trying out some fun and functional ways to improve your physical fitness?  You’re welcome to send your E-mail to kerolinson@gmail.com to arrange for a class at the low introductory price of $20

Just Call It A Healthy Way To Keep Your Balance

24 Jan

by Phillip Tomlinson

Yo, dog!

It was a balancing act worthy of — well — a circus.

On a wire, no less.  Well, a chain to be exact.

You could call it dog on a wire. 

Yes, a dog doing — ehem — an everyday thing, standing on a chain, suspended in mid-air, in response to its owner’s command.

Then as if to further prove a point, it raised one front paw, then the next and — voila — it was now balancing only on its hind legs. 

Yo, dog!

Just an everyday kinda thing captured on the street by a cell phone user.

Are you ready for your big moment?

Considering your big moment could be anytime, I suspect you’d want those everyday kinda activities to really become second nature.  So, to help make it all just another day at the office, I invite you to try out the balancing act in the Bodinsync Prescription below.

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BODINSYNC PRESCRIPTION

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  1. Stand in a staggered stance with a dumbbell just outside the foot positioned in front.  See diagram 1.  Begin with a relatively light dumbbell, switching to a different load, if need be, after you have completed a trial repetition.

  • Stoop down, as in diagram 2, to grasp the weight — palm facing in.

    diagram 2

  • Maintaining the staggered stance, begin slowly standing up as in diagram 3.

    diagram 3

    Just past the midway point, pick up your back leg — bending it so that you are able to hold your foot with the corresponding hand as in diagram 4.

    diagram 4

  • Stand straight up to support yourself with one leg as in diagram 5.  CAUTION:  Be sure to steady your balance before proceeding.

    diagram 5

  • With your palm still facing in and your arm straight — slowly raise the dumbbell to shoulder level as in diagram 6.  Hold for a second.

    diagram 6

  • Lower the weight, returning it back to your side.  See diagram 5.
  • Bend your supporting leg to begin lowering yourself back to the stooping position, releasing your bent leg at just about the midway position.
  • Lower yourself back into a stoop with both legs now making contact with the ground.  See diagram 2.
  • Place the weight on the ground and stand back up to to re-assume the staggered-stance starting position (diagram 1).  THAT’S ONE REPETITION.  Do 10.  Place the weight on the opposite side and do another 10 repetitions.
  • TIP:

    • For a greater degree of difficulty, use a heavier weight and try picking up and releasing your back leg closer to the ground.
    • For a more intense quad and hip flexor stretch while you are standing (diagram 7), try lining up the knee that’s bent with the knee of your supporting leg.

    NOTE:

    The above is an excerpt from a full-body, multi-joint routine.  If you are interested in trying out some fun and functional ways to improve your physical fitness, you’re welcome to send your E-mail to kerolinson@gmail.com to arrange for a class at the low introductory price of $20

    Open Your Arms And Witness A Healthy Outlook

    5 Jan

    by Phillip Tomlinson

    Yup, really.

    Really good things.

    Take it from the mouths of babes.  And with those little people you get the pure, unvarnished truth.

    Every time.

    Now, opening your arms can mean a lot of things.  In this case, I’m talking about a feel-good moment — like the one I happened into while at the Bronx Zoo.

    It was cute, but much more than that —  long on truth and a healthy attitude.  And the keepers were two, little people, one just learning to walk.

    The dark-skinned boy — practicing on wobbly legs — saw his chance and he took it.  Breaking free of his mother’s grasp, he tottered toward an approaching stroller and flung his outstretched arms around its blond occupant who, without skipping a beat, reciprocated in kind.

    Reveling in the moment, they hugged for a while and then erupted into giggles.

    Yeah, I know what you’re thinking.  What does this have to do with you and me?  Everything.

    Especially when it comes to opening our arms to feel-good moments which, science has concluded, make us feel happy and calm.

    Since, like me, you’d never turn down a moment to be happy and calm, check out the Bodinsync Prescription below.  

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    BODINSYNC PRESCRIPTION

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      1. Selecting weights you can easily handle, pick up two dumbbells — one in each hand.

    Sit on a bench or chair with your legs shoulder width apart and the weights — palms facing in — hanging at your side as in diagram 1.  CAUTION:  If you use a chair, be sure not to sit near the edge because this may cause it to topple, resulting in serious injury.

    diagram 1

    1. Curl the weights, palms facing in (hammer position) to a 90-degree angle as in diagram 2.  Hold them for a split second.

      diagram 2

    2. From the curled position, push the weights out in front of you until your arms are straight as in diagram 3.

      diagram 3

    3. Now, open your arms, moving them away from each other out to the side, transforming your body into a cross as in diagram 4. 

      diagram 4

    4. Hold the position and stand up without moving your arms as in diagram 5.

      diagram 5

    5. Sit back down and move your arms back in to assume the position in diagram 3.
    6. Pull the weights back to the curl position in diagram 2.
    7. Lower them back to your sides.  THAT’S ONE REPETITION.  Do 10.

    TIP: 

    1. You may have to try a couple of weights before selecting the correct load.
    2. As you begin standing up, resist the urge to bend over, so that you fully recruit your legs.
    3. The closer your feet are to the chair or bench the easier it is to stand up.   Vary the degree of difficulty with your foot placement.

    NOTE: 

    The above is an excerpt from a full-body, multi-joint routine.  If you are interested in trying out some fun and functional ways to improve your physical fitness, you’re welcome to send your E-mail to kerolinson@gmail.com to arrange for a class at the low introductory price of $20

     

    Ignore Those Tires And You May Get A Real Bumpy Ride

    22 Jun

    by Phillip Tomlinson

    A bumpy Ride?

    Actually that may be putting it mildly.  In fact, a blowout could really topple you.  Make no mistake, terra firma could become a slippery slope if your attention to detail is casual or nonexistent.

    And sometimes that slippery slope sticks out like a sore thumb just begging to be noticed. 

    One of those sore-thumb instances stared me in the face about a couple of months ago while I was at a gas station.  I noticed a jeep nearby.  That, of course, was hardly the sore thumb.  On the contrary, it was a beautiful machine.  Shiny black.

    It didn’t take me long, as a I admired it, to discover the sore thumb.  Well, actually the sore thumbs.   Four of them to be exact.  I couldn’t help but wonder why such a beauty was sitting on bald tires.  That’s right — a hazard in every sense of the word.

    So, how about your prized machine?  Is it riding on tires that are a hazard?

    Come on!  Be real!  I’m not talking about those tires!  I’m talking sneakers.

    So, really, how are those sneakers you’ve been wearing?  

    For starters, if you’ve been putting the mileage on them for more than six months, you may already be riding on a slippery slope because they definitely will no longer be up to the task of providing proper support.

    But, before you make the trip to buy your next pair, you need to — if you’ve never done so — take some time to consider the rules of the road.

    Most important is that you buy quality sneakers that are designed for the activity in which you are involved, otherwise you are asking for trouble.

    Real trouble. 

    That’s because sneakers are designed with support that facilitate different motions — jumping, lateral movements, etc.  Ignore this and you are putting your most prized machine — your body — in peril because if your feet are in trouble, your knees, hips and back may follow.

    Now, that could be quite a blowout!

    But here’s some food for thought:   If you run as well as play tennis, you would need two different types of footwear — one that supports the forward motion of running and the other that provides the cushioning and stability for the lateral and stop-and-start motion of tennis. 

    If you are one of those weight and cardiomeisters, a basic model should suffice for both activities — according to most experts. 

    But before you make a decision, the experts would like you to consider how your mean machine sits on the road — whether your feet overpronate or underpronate when they hit the ground.  Specifically, pronation refers to the normal inward rolling of the feet to provide natural cushioning as we walk.  Overpronation – – when the feet roll too much inward — can cause ankle and knee problems which in turn could lead to back pain.  Of course, if the feet aren’t rolling in enough, they are underpronating.

    How do you determine which way your ride is leaning?

    According to the folks at homeexercisecoach.com, when your shoes wear on the inner side of the heels you are overpronating while compression on the outer side signals underpronation.  For overpronation, they advise, look for sneakers that have a “dual density” material under the inner heal or a plastic or rubber insert called a medial post.  On the other hand, they point out, the solution for underpronation would be to buy sneakers called “cushioning shoes.”

    Because, of course, in this case, what you don’t know could really hurt you, check out the following for more on how you can roll in great comfort and stability:

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    THE BODINSYNC PRESCRIPTION

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     http://www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=13  and homeexercisecoach.com 

     

    NOTE:  For information on how to try a free BodinSync Power Workout send your E-mail to nattydregs@aol.com