Craig's Corner
Today, more information is available about fitness and health than ever before, yet, as a society we have become more obese and less fit. The pundits continue to debate over reasons why, but I have a few ideas of my own. The first problem is fast food and processed food. We as a society are getting busier and busier and take less time to eat healthy. Secondly, our kids are exercising too much. "Say what?", you ask. Yes, our kids are exercising their thumbs too much. Lastly, our society is always trying to find ways to make our lives easier. In many respects this is great, but it has also made us soft. Things we used to have to work for are now done for us. This carries over to our fitness life. We look for the easy way out. Diet pills, fad diets, and exercise gadgets that really aren't exercise at all.
I do know that there is no magic bullet to fitness, except for finding what your body responds to and having the resolve to follow through. What I would like to do is show some things that have worked for me. I used to follow the popular formula which involved working different body parts different days and mixing in cardio on the in between days. This led to plateauing, which in turn led to boredom and burn out. Plateauing, boredom, and burn out are the most common reasons people quite exercising. Through education and experimentation, I discovered a better way for me to get fit. I have combined all those different exercises in different sequences, frequently changing it up to keep it fresh and my body guessing all the time. The best part, I can work out 30-45 minutes 3 to 4 times per week. Efficient exercise and great results are some of the main reasons people stick to exercise. I now have 7% body fat, a resting heart rate in the 50s, great blood pressure and cholesterol levels. All of these are indicators of good fitness. Oh yeah, I don't have to count calories or eat grass either. I just eat sensible watching my portions.
I want to share ideas and exercises I really like. Many of which can be done at home or a gym using little or no equipment. I will also post a recipe that is easy to make and fit into a healthy lifestyle. All being said, I believe there is room for all forms of exercise and feel there can be a place for them in people's lives. I know runners, swimmers, cyclists, gymnasts, and bodybuilders. All of these people found what they like and what works for them and they work hard. This is why I will periodically feature someone who is fit and may have a unique talent or exercise that may appeal to the reader. These may also be kids because they are our future and we need to encourage them. You the reader may want to leave a comment or offer a suggestion that may help others as well.
I do know that there is no magic bullet to fitness, except for finding what your body responds to and having the resolve to follow through. What I would like to do is show some things that have worked for me. I used to follow the popular formula which involved working different body parts different days and mixing in cardio on the in between days. This led to plateauing, which in turn led to boredom and burn out. Plateauing, boredom, and burn out are the most common reasons people quite exercising. Through education and experimentation, I discovered a better way for me to get fit. I have combined all those different exercises in different sequences, frequently changing it up to keep it fresh and my body guessing all the time. The best part, I can work out 30-45 minutes 3 to 4 times per week. Efficient exercise and great results are some of the main reasons people stick to exercise. I now have 7% body fat, a resting heart rate in the 50s, great blood pressure and cholesterol levels. All of these are indicators of good fitness. Oh yeah, I don't have to count calories or eat grass either. I just eat sensible watching my portions.
I want to share ideas and exercises I really like. Many of which can be done at home or a gym using little or no equipment. I will also post a recipe that is easy to make and fit into a healthy lifestyle. All being said, I believe there is room for all forms of exercise and feel there can be a place for them in people's lives. I know runners, swimmers, cyclists, gymnasts, and bodybuilders. All of these people found what they like and what works for them and they work hard. This is why I will periodically feature someone who is fit and may have a unique talent or exercise that may appeal to the reader. These may also be kids because they are our future and we need to encourage them. You the reader may want to leave a comment or offer a suggestion that may help others as well.
Thank you and resolve to be fit!
Craig
Resolve Fit Profile
Kayden Ammerall
Who better to introduce as my inaugural fit profile than my own daughter? Kayden has been active since she was an infant. She has been involved with gymnastics in one form or another for many years. She really enjoys tumbling, the trampoline, with her real passion being silks. All of these have the same thing in common. They work cardio, strength, and the often neglected core. You will also see Kayden in my demo photos. She works for cheap!
Resolve Feature
The Push Up...An Oldie But a Goodie
I have been around denim jeans since the 70s. I have seen bell bottoms, acid wash, designer, stone washed, and straight leg. Oh yeah, how can I forget, "skinny" jeans. Jeans have survived the test of time, yet despite evolving, they are here to stay. Alternatively, I have some awful pictures of me in plaids that were popular in the 60s and 70's, to corduroys and parachute pants that rocked the 80s. Plaids and corduroys continue to come and go, but jeans, an oldie but a goodie, forge on.
Push ups remind me of denim jeans. They have been around for a long time and work like a charm. The push up will often get overshadowed by some gadget seen on a late night infomercial. This gadget will be hot for a while but soon fade to oblivion. And the push up? It forges on. There is a reason the military is so found of the push up. They know what we all should. It works, it's free, and it can be done most anywhere! What I love about the push up is the diversity it brings. Hand positioning and varying intensity can make the push up its own workout. A book could be written about the push up, but what I want to do is show you a few of my favorites. I will show you the technique and some variations to help with fitness level. Alternate the push up with another exercise like the burpee, jump rope, or another exercises that keeps your heart rate up and not only will you crush your shoulders, core, and chest, but the intensity will help the fat melt off of you.
Standard Push Up
This is the positioning of the standard push up. Note the straight line from heels to shoulders. No dipping. This is done by tightening the stomach and butt (core).
A Variation to the traditional push involves dropping to the knees if you get tired and want to push out a few extra reps, or if you are not ready to do a standard push up. Note the same theory exists. You must keep the stomach and butt tight which keeps that straight line from knees to shoulders.
Uneven Push Up
This is a more advanced push up but very effective. It works by forcing the arm that is on the medicine ball work to maintain balance. This works the small muscles in the arm, shoulder, and chest.
Doing a push up then walking your hands over to the other side and doing a push up maintaining good form.
Variations include placing both hands on the ball and holding for a five second count, or even doing a slow push up in between the uneven push ups. Don't forget that going to the knees is still an option.
Plank Ups
This is another great push up especially for the core. Start with both elbows on the floor. Hold this position for a few seconds.
Slowly walk your right hand up maintaining that good form.
Walk up the left hand then repeat dropping to your right elbow. This works great because, although you are not really doing a push up, you really have to work to maintain the plank position throughout.
Variations would include changing speeds and if needed going to the knees.
Yoga Ups
This push up is a bit more advanced, but combines both balance and strength. 
Do a standard push up.
This is were it gets a little tricky. You SLOWLY go up on one arm balancing while holding up your opposite arm in the air. In this example, the corresponding leg is held up in the air too. Try holding this pose for two seconds. Then slowly return to the push up position, repeating with the opposite arm. An easier version would be to keep both legs together on the floor. It is important to hold the hips in the air not sagging. This exercise works core and balance.
Another variation is to keep one knee on the floor.
Resolve Recipe
This recipe was given to me by Mandy Owen. She has the Facebook page, Mandy Owen Fitness Fan(Link to right in "Extra Resolve"). Mandy is relatively new the the fitness world, but she is very passionate about getting fit and helping others do the same.
Greek Salad
Use 2 oz grilled chicken (about 1/2 breast) 1oz low fat feta cheese, 1 cup romaine lettuce, 1/4 sliced tomato, 1/4 chopped green pepper, 1/2 sliced cucumber, 1oz or about 5 black olives chopped. For the dressing: combine 2 tsp olive oil, lemon juice, a dash of salt, pepper and oregano.
