Overhead Triceps Extensions Standing On A BOSU

I like to work multiple muscle groups with one single exercise when possible, and overhead triceps extensions standing on a BOSU is one of my favorites for doing this.  In this movement you strengthen and develop your triceps, while also strengthening your core, and improving your balance.  Watch as I demonstrate the proper technique for performing this exercise.



You can find many more of my favorite exercises at www.personaltrainerinraleighnc.com

Couples Oblique Twists Using a Resistance Band

Here is a fun exercise you can do with a partner to strengthen and tone your obliques, and get rid of that spare tire around your waist.  I call this exercise a couples oblique twists using a resistance band.  This is also a great exercise to tighten-up your butt and thighs.  Watch as two of my favorite clients demonstrate the proper technique.



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Powerlifting at 57, I've Selected a Competition

After deciding to do a powerlifting competition, I've done a lot of research this past week on different organizations and the meet I want to compete in.  I found an organization called USA Powerlifting that caters to natural lifters (competitors who don't use anabolic steriods, growth hormones, and other performance enhancing drugs).  After reading the USA Powerlifting Organization's rules and guidelines I feel good that's I've selected an association in which the competition will be fair.  There's nothing more dis-heartening than competing against someone who uses performance enhancing drugs.

Good news is I've found a good organization in which to compete, not so good, is the the meet is in 8 weeks and it's The North Carolina State Powerlifting Championships (not the small local show in which  I wanted get my feet wet).  However, I've always believed that if you are going to do something, you may as well do it big, thus, I'm jumping into this competition with both feet!  So, this morning I signed-up to become a member of the USA Powerlifting Association and registered to compete in the meet. The competition is Saturday, June 6th in Apex, North Carolina.

Now I'm off to find a good coach and a good powerlifting program!  I will keep you updated on my progress.  Thanks for following me.

PS, someone overheard me talking about competing in a powerlifting meet and they asked me why I wanted to do such a thing being that I'm in my late 50s?  To which my reply was, that I want to be an inspiration to people and show them that they are never too old to dream and accomplish great things.

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18 Best Snacks For Weight Loss | Skinny Mom

 Below is a must read for anyone looking for healthy snack ideas.


18 Best Snacks For Weight Loss | Skinny Mom

12 Amazing Exercise Benefits That Aren't About Weight Loss - Hello HealthyHello Healthy

Losing weight isn't the only reason to exercise on a regular basis.  Below is a great article by Kristina LaRue RD, CSSD, LDN about the benefits exercise has on your overall health and well-being.

12 Amazing Exercise Benefits That Aren't About Weight Loss - Hello HealthyHello Healthy

5 Easy Rotator Cuff Exercises

I recently wrote a post about 3 exercises to help keep your shoulders healthy.  But, for those of you who already have shoulder pain here's the link to a great article on how to rehab your shoulders.  5 simple exercises you can do at home to help alleviate your pain in just a few weeks.

5 Easy Rotator Cuff Exercises

Three Exercises for Keeping Healthy Shoulders

Your shoulders are one of the largest and most complex joints in your body and also has the most range of motion of all the joints in your body.  There is hardly any upper body movement in which your shoulders are not involved.  Thus, having strong and healthy shoulders is critical to most of the things you do everyday from brushing your teeth to bringing home a bag of groceries.  

Below are three exercises I do on a weekly basis to keep my shoulders healthy and strong.  Use a resistance with which you can do 8 to 10 repetitions of which the last 3 repetitions are difficult to complete with proper form.

Arnold Press

Use a bench that has a back support for this exercise.  Sit upright, holding a dumbbell in each hand close together at nose height, with your palms facing inward.  This is your start position.  Rotate your palms forward and bring the dumbbells back to your ears.  Then, press the dumbbells overhead until your arms are fully extended.  Now, bring the dumbbells back down to ear level, and return to your start position.  Exhale as you rotate the dumbbells forward and press up, and inhale as you bring them back to the start position.

Lateral Raise

Start by holding a dumbbell in each hand in front of you.  Position your feet shoulder width apart, slightly bend your knees, and hold your chest high.  This is your starting position.  Bend your elbows slightly and raise your hands out to your sides about shoulder height (with your palms facing down).  Then return to your starting position.  Be careful to keep your forearm and your elbow at the same level at the finish of this movement.  Your breathing pattern is to exhale as you raise your arms up and inhale as you return to start.

Upright Cable Row

 

The upright row strengthens and develops the top portion of your trapezius -the muscle at the top of your shoulders that attaches to your neck.  Perform this exercise at the cable machine.  Attach a straight bar, and placing the pulley at the lowest level.  Grip the bar at a position where your hands are about an inch apart, and stand upright with your arms fully extended.  Position your feet shoulder width apart, slightly bend your knees, and lift your chest high.  This is your start position.  Pull your hands to the top of your chest, while keeping your elbows slightly higher than your hands. Then return to the start position.  Exhale as you pull the weight upward, and inhale as you return to the start position.

 

The Over 50 Golf Power Training Program - Leg and Hip Strength

Older golfers often experience injuries to their backs, shoulders, elbows, wrists, and hips.  The most probable cause of these injuries is due to the powerful ballistic swinging action involved in driving the ball.  Thus, older golfers must do sufficient strength training to condition their muscles, and joints that both produce and receive the high force levels of the golf swing.  Below are two exercises to help strengthen and condition the power producing muscles of your legs and hips.  Perform these two exercises twice each week and you will see a marked improvement in your driving distance.

Leg Press

The leg press is one of the best exercises for overall strength and development of your legs. First, sit in the seat, positioning your feet about shoulder width apart and chest high on the platform. Adjust the seat height by pulling the handle and sliding forward until your thighs are parallel to the platform. This is your start position (make sure that your lower back is pressed firmly against the back of the seat). With your feet flat, slowly press upward until your legs are fully extended but short of locking. Slowly return to the position where the weight almost touch the weight stack. The breathing pattern for this exercise is to exhale as you press up and inhale as you return to the start. Do two sets of 10 to 12 repetitions at a resistance with which the last three repetitions are hard to complete.
 

Step-ups

Step ups are great for strengthening and  developing the muscles of your hips. With this exercise you will do 10 repetitions on one leg followed by 10 repetitions with the other. Hold a dumbbell in each hand and position yourself in front of a bench. Place one foot flat on top of the bench, positioning your body to make a right angle at your knee. With your chest held high and shoulders square step up through your heel and lightly tap the bench with your other foot before returning to the starting position. Breathing pattern for this exercise is to exhale as you step up and inhale as you step back down. Do two sets of 10 repetitions each leg at a resistance with which the last three repetitions are hard to complete.

If you find that you can't drive the golf ball like you use to, it's most likely due to muscle loss which means a decline in your strength.  The good news is you can preserve and even build stronger muscles no matter your age.  The above exercises are from my soon to be released e-book called The Over 50 Golf Power Training Program.  Look for it soon!