Posts from — January 2010

Target: Upper back
Move: Bent-over reverse flys

If you click through the photo galleries of awards shows, it’s indisputable the hot move in Hollywood involves strengthening and defining a sexy back. Countless starlets are photographed in the coy over-the-shoulder pose showing off effective upper body workouts. This body weight bent-over reverse fly ensures you’ll get looked over.

Set-up: Bend over at waist with arms handing down, knees flexed.

Action: With thumbs pointing toward the sky, lift arms out to sides squeezing shoulder blades together by contracting back muscles. In a controlled motion, lower arms and repeat action for 12 repetitions; rest 30-seconds before repeating set. Head and back remain in a neutral position and core should be braced with lower abs pulled in slightly to protect lower back from strain. Avoid rounding your back as you exercise and tire. You’ll sculpt visible results in a month following a three set program twice a week.

To intensify, grasp dumbbells or toning bands when you’re strong enough to perform 12 repetitions.

Try this reverse fly, and then post your comments below.

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A version of this article appeared in Sun Media’s 24 Hrs. commuter newspaper.

Haiti’s disaster relief efforts are taking many forms. Former first daughter, Chelsea Clinton, for example, is co-hosting a 90-minute spinning class in New York City to raise funds. Her efforts inspired me call up friends and host a fund raising yoga party. I encourage you to do the same or join an established group. This week I round up fitness for Haiti events, in addition to posting a new group exercise class and a gadget for swimmers.

Ride/Run for Relief
If you’re compelled to do something physical and raise money for Haiti disaster relief, you’re in good company. QuadSpin Toronto East is hosting a three-hour Ride for Relief Sunday January, 24 at 3 p.m. A $20 donation will benefit Doctors Without Borders. Running Free asks you to register online for its Pay What You Can, Run What You Can event Saturday January 30 at 9 a.m.

Finally, Fiterati in Los Angeles can join TV’s Josh Duhamel and The American Red Cross Youth Run 4 Haiti Saturday, January 23 at 9 a.m. for a two-mile run on the beach at Santa Monica Pier.

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Target: Heart
Move: Winter walking workout

Winter conditions often foil your plans to attend the gym. But skipping a workout could compromise your immunity and vitality. Non-exercisers have three times the risk of catching a cold compared with people who perform aerobic exercises including, rowing, running, cycling, skating and racquet sports. Fortunately, winter walking provides the recommended daily dose of exercise to assist weight loss, strengthen legs, relieve stress and stay well all winter.

Set-up: To walk tall, relax shoulders, widen chest and pull abs inward. Head and chin are up; avoid bending torso forward; loosen up arms.

Action: While you walk, use your arms to pump up your pace. On the upswing bring hand level with breast bone; on the down swing hand brushes against the hip. Walk as fast as you can for at least 10-minutes, reduce pace for one minute and repeat. That’s more than 20-minutes of continuous exercise and a perfect introduction for sedentary individuals or people returning to activity after a long break who want to build cardiovascular endurance slowly.

To intensify, use a different training technique daily: distance, speed, intervals with rest breaks as needed. Or vary the terrain. The addition of hill work burns 30 per cent more calories than walking on flat surfaces.

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A version of this article appeared in Sun Media’s 24 Hrs. commuter newspaper.

Extreme Fitness has teamed up with Joe Costa, director of Mind to Muscle Sports Medicine, to help you carve some curves with a new group exercise class.

FIT2SHRED is a sport specific series designed to develop snow-boarding skills and muscular endurance. Wanna-be snow boarders will improve foot speed agility, core strength, leg power, and balance using a variety of athletic equipment, including BOSU balls, hurdles, agility ladders, cones and boards. All exercises aim to produce fast, reactive movements needed for muscular endurance.

Classes are offered exclusively at Extreme Fitness Richmond starting January 15th, 2010 and are free for members. Non-members can get a free class by visiting Extreme Fitness.ca.