EXERCISE #2

The birddog

What you will need - a mat

This exercise works to stabilize your core as well as works your gluteus, deltoids, biceps and your hips. First, you want to lower your-self to the mat, to a hand and knee position, keeping your hands and feet about shoulder and hip width apart. The next step is to raise the opposite limbs level with your body. At this point you want to make sure your back is straight and your core is engaged. If you are spotting someone you want to look to see if their stomach or lower back are lowering, this is a common fault with exercise. You want to hold this position for 30 – 45 seconds. Now, lower both limbs and raise the opposing sides, holding again for 30 – 45 seconds.

You want to repeat this exercise 10 times to each side. You can also add a plank and side planks to intensify this exercise.

MENTAL TOUGHNESS

"YOU ARE GREATER THAN ANYTHING THAT CAN HAPPEN TO YOU" Garret J. Braunreiter

THE FOLLOWING ARE 9 TIPS TO MASTERING MENTAL TOUGHNESS.

#1 Listen to the experts – read about courageous success stories, where they overcome tremendous obstacles and while reading you will realize they are just like you. So if they can do it, why can't you.

#2 No pain, no gain vs. pacing, patience and persistence – this suggests that it is myth that you need to go through emotional or physical pain to succeed, realizing that failure or handicaps didn't prevent others from succeeding you gain more confidence to pursue your goals.

#3 What's next? Thinking – giving your-self solution-oriented feedback, asking what to do to fix the problem, keeping a journal helps to keep track of daily accomplishments.

#4 Get comfortable with the unfamiliar – change-up your daily routine, by taking a different route around town, work-out a different location, this will help prepare you for diverse environments with greater calm and confidence.

#5 Think and speak well of your health – here you being asked to lessen the value placed on minor aches and pains and not them become your main focus

#6 Don't be a victim of ads and fads – when looking in to ads make sure what impresses you also meets your criteria, and satisfies your concerns.

#7 Hang out with people – who achieved or are actively pursuing similar goals to yours. Avoid socializing with others that have relatable unresolved problems

#8 Focus on desired results – "do what is necessary NOW. Be in the present." By turning your focus to the here and now, and not on the past or the future you eliminate 2/3 or your worries.

#9 Expect the unexpected – you do not have control of others or what nature throws at you, you can however control your reaction and anticipate and prepare the beat you can.

Reference – Garret J. Braunreiter, CSCS, The Energy coach

Exercise #1

Hip extension

What you will need for this exercise – stability ball and mat

This exercise works your gluteus maximus, I find it also works to stabilize your core. What you want to do is lay on your back, with your arms extended out to your sides. Rest both calves on the surface of the ball, with your toes pointed towards the ceiling. Now you raise your hips off the floor creating a straight line, keeping your toes pointed upwards. You want to hold this position for one count then lower, not letting your hips touch the floor. You should do 3 sets of 12 – 15 reps for best results.

Fitness myth #1

Running is only for thin people

Pam Mac Cormack proves them wrong, once an unhealthy 320lbs, and with repeated pressure from her doctor she agreed to start going for walks. Pam started with 1 or 2 short walks a week, the walks soon got longer and more frequent. It wasn't long before she signed up for a 5k walk along with her doctor, with the catch that she would run across the finish line. "I never ever dreamed I would be able to walk, let alone run" says Mac Cormack. Pam since has lost 120 lbs and ran a 5k road race, placing first in her age group, winning a gold medal. Pam now is a motivational speaker as well as an author. "It's amazing", she says "just a few years ago, I couldn't walk. Now I'm sitting here in my den with a gold medal because I won a race. Pam's story shows that if you can set your mind to something no matter how far-fetched at the time you can achieve it, with patience, support, and positive self-talk. 
Orignial article in Runner's magazine