Boot Camp on the Beach

I am getting ready for my annual Boot Camp on the Beach which takes place in the Toronto Beach area starting Tuesday May 4th and running all the way to October every Tuesday and Thursday from
6-7am.

Great workout, great results, great people, great instructor (that's me) and its right on the beach!

Here is one of the exercises we'll be doing:

Squat Kickouts

Target Muscles:
Glutes, Quads, Hamstrings, Hip flexors and extensors, abdominals.

1) Step out with your right leg, so your legs are hip width apart. Stick your butt out like you're sitting in a chair and squat down to 90 degrees (thighs are parallel to the ground). Watch that your knees don't rotate in or out, keep them parallel. Relax your shoulders and clasp your hands in front of you.

2) Stabilize your left leg as you step firmly into your left foot, lift up to standing position and kick out to the side with your right leg keeping your right leg as straight as possible.

3) Bring your right leg down to the ground and than squat down again to 90 degrees.

Now do the same thing to the other side...

4) Stabilize your right leg and step firmly into your right foot, lift up to standing position and kick out to the side with your left leg keeping your left leg as straight as possible.

Repeat 10-12 times on each side

Bonus round:
To intensify the exercise add 10 little mini squats when you are down at 90 degrees. Feel the burn?

Tips for Squatting Safely

1. Keep the toes and heels on the floor throughout the movement
2. As you squat your knees never pass your toes
3. Try not to squat lower than 90 degrees
4. As you squat down watch that you don't rotate your knees in or out, keep them parallel.
5. Keep the shoulders back, spine in neutral (natural arch in the lower back) and the head and neck in line with eachother.
6. Engage your abdominals to avoid straining your lower back.

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.

Move of the Month: The Side Bend

The Side Bend exercise is to enhance lateral mobility of the spine. It primarily targets the transversus abdominis, deep pelvic floor, obliques, hip extensors and scapular stabilizers. Attention should be paid to the abdominal contraction to prevent rib cage from rotating or popping. The cervical spine should stay aligned with the thoracic spine.

The Side Bend modifications:
a) Bring the feet closer to or further away from body to increase/decrease difficulty.
b) Leave the bottom knee on the mat, do not fully extend that leg (less pressure in the supporting arm & shoulder).

The Side Bend exercise:
1) Begin by sitting on your side, knees bent with top leg laterally rotated and foot flat on mat slightly forward of you sit-bones. Your bottom leg is resting on the mat with foot behind top foot. Your upper body is supported on one hand flat to the ground in line with your hip and your other arm is resting on your knee with the palm up.
2) Inhale, stabilize your supporting shoulder and lift pelvis towards the ceiling by extending legs out. You should be completely sidelong to the ground, with only your feet and one hand touching the floor. The rest of your body should be propped up in the air.
3) Simultaneously, reach your free arm overhead framing your face.
4) Keep your eyes focused ahead
5) Exhale while bringing your free arm back to your side, bending your knees and lowering your pelvis to the mat.

Repeat 3-5 times on each side

Always consult your doctor for medical advice and treatment before starting any exercise program. If you should experience any pain or discomfort, please discontinue the exercise and consult your doctor immediately.

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.

Move of the Month: The Clam

Target muscles – Posterior glute medius, gluteus maximus.

Who will benefit from this exercise – Anyone who wants to increase hip joint mobility and tone hip and thigh area. More specifically, Cyclists who tend to overuse anterior glute medius due to bike positioning and cycling motion. Runners for prevention of common injuries such as: Iliotibial Band (IT Band) Friction Syndrome at the knee (pain on the outside of the knee), Trochanteric bursitis or ITB friction at the hip (pain at the outside of the hip), Patellofemoral pain syndrome, pain at the front of the hip or the knee, and hamstring injuries.

Why strengthening posterior glute medius are important – Posterior glute medius aids in pelvic stability and the prevention of hip, knee and back problems.

Lie on your right, with knees bent to 30 degrees and resting on top of each other. Use your right arm to support your neck and head and rest your left palm on the mat in front of your chest for support. Inhale to prepare in your Neutral spine.

Exhale engage pelvic floor and transverse abdominals and outer thigh and lift the upper (left) leg, keeping your heels together, maintaining neutral spine and keeping hips still.Inhale to stay and Exhale maintain abdominal and leg connection and return to starting position.

Repeat 10 times each side.

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.

What is Pilates? How will it benefit me?

What is Pilates?
Pilates is an exercise method based on the work of Joseph Pilates. Its focus is on strengthening and stabilizing the core (the abdominals, back and pelvic girdle region), restoring the natural curves of the spine, rebalancing the muscles around the joints, increasing flexibility and improving postural problems. The focus is on quality of movement rather than quantity and involves concentration and the coordination of breath and movement, thereby helping to balance mind and body.

What are the benefits of Pilates?
· Develop longer-leaner muscles without bulk
· Improves posture
· Helps prevent injury
· Increases core strength and stability
· Heightens body awareness
· Increases flexibility
· Improves balance and coordination
· Improves performance in sports (golf, skating, skiing, tennis .etc.)
· Decrease in back pain and other general aches, pains and tension

How can Pilates benefit Runners and Walkers?
· Core stability and gluteus muscle stability will improve which will reduce any low back pain
· Breathing comfort will improve
· Increase in flexibility
· Improvement in posture ( so when you get to later miles you will be running or walking with good form)

How is Pilates different than weight training or other resistance exercise?
· Pilates is three-dimensional (exercises can be performed using all movement planes)
· The spring resistance of the Pilates Reformer more closely resembles muscular contraction
· Emphasis on concentric/eccentric contraction for injury prevention
· Customizable for special needs
· Emphasis is placed on rebalancing muscles around joints
· Corrects over-training and muscle imbalance that leads to injury
· Emphasizes balancing strength with flexibility
· Leads to an improvement in posture and body awareness
· Weight training and Pilates can be combined in your fitness program and are a great compliment to each other.

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.