Archive for Goals

Bicyclist Benefits

{ June 13, 2010 @ 1:22 PM } · { Benefits of Exercise, Challenges, Fitness Activities, Goals, Healthy Lifestyle, Healthy Planet }
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Bicycle BenefitsIf you have not heard about the new craze for bicyclists checkout bicyclebenefits.org – Across country businesses are openning their doors and giving deals and free stuff away to those of us who

Bicycle Benefits ride instead of drive — ecofriendly folks!

Bicycle Benefits wear helmet – mom always said ‘Safety First, Fun Always’

Bicycle Benefits have a super cool ‘Bicycle Benefit’ sticker on their helmet  (they are blue or pink)

You can acquire your sticker at any of the participating businesses for $5.  Here in Madison, WI there are 97 local businesses and counting (cafes, taverns, stores from Ace Hardware to Willy St Co-op)  who support this national sustainable program. The Monkey Bar Gym has just partnered up with Bicycle Benefits offering One Free Class when you buy a class.  The objective of Bicycle Benefits is to reward cyclists for their commitment to physical activity, helmet usage, clean air, and decreasing parking demand.  In combination the program rewards participating businesses with new customers, free advertising, and increased customer loyalty.  What could be better than decreasing contamination while increasing commerce within the community?

Ride Your Bike

Get Your Sticker ~ Promote Healthy Living ~ Build Community

Play Monkey!

{ April 25, 2010 @ 8:23 PM } · { Challenges, Feats of Strength, Fitness Activities, Goals }
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Last week, I went through the Monkey Bar Gymnasium’s Certified Natural Training Intensive Course.   I am now a Certified Natural Trainer! Among many amazing lessons I learned how to:

  • Instruct a Monkey Bar Gymnasium Class (Boot Camp, Body Power & Eischen’s Yoga)
  • Train every movement for stability, strength and power levels
  • Engage my own and a student or client’s weakened areas to strengthen the whole body
  • Relieve aches and pains within the body caused by misalignments – realigning and restoring with Eischens Yoga
  • Utilize tools like resistance cables, power wheel, and kettlebells to gain speed, strength and stamina

At the Monkey Bar Gym

We Run….

Running

Jessica Rucker Running with a Power Sprinter

We Jump….

Monkey Bar Gym Jumping

Broad Jumping -- I'm the girl in the air!

Your Turn!

  1. Start with the feet shoulder width apart
  2. Bend Forward from the hips with arms straight back behind you = Ready Position
  3. Eye gaze at the cross between the wall in front of you and the ceiling
  4. Shift your weight forward onto your toes, shoot arms forward and extend your hips as you jump!
  5. Land quietly with heel first then toes and drop into ready position, Repeat!

We Climb …

My attempt at a Flagpole

This would be more impressive (and I will progress to more impressive) if the ‘pole’ was at 90° and if I wasn’t using a cable on my feet for assistance.

Keep Climbing Everyone!

We Crawl…

We Crawl on our Hands!

Eischen’s Yoga

Another amazing feature of the Monkey Bar Gym is restorative Eischens Yoga which can be thought of as feedback yoga.  Feedback is done with a partner and when in the pose you resist where your partner pushes or pulls.  This will engage every muscle and create muscle memory so that when you perform skills you use all of your stabilizing muscles in proper alignment!

Feedback with Yoga Poses

Erin and Louise are pulling on my calves, so that I resist forward and in at the shins, and pushing on my thighs, so that I resist out at the hips. You can’t see from the picture, but I am so engaged that my legs are shaking! From this relatively easy pose when you are inactive, it is possible to create intense activation by utilizing every inner stabilizing muscle!

We Are Certified!

April 2010 Monkey Bar Gymnasium Intensive Certified Natural Trainers and Jon Hinds

For more information regarding the MBG Intensive experience check out Matt Poster’s blog Get Fit and Staying Fit

If you are looking to enhance your training, learn how to shatter all your previous physical records, sign up for the MBG Intensive course in August 2010!

Hand Stand Push-Ups

{ April 22, 2010 @ 1:17 PM } · { Challenges, Feats of Strength, Fitness Activities, Goals, Hand-Stand Push-Ups }
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Check it out!

Now it is your turn!

If you have never tried this before you might think it is incredible, its easy if you practice and progress properly!

Start with Kicking up to a Hand Stand on the Wall:

  • Begin in an exagerated sprinters stance
  • Fingers about 5 inches from the wall
  • Palms spread out
  • Weight evenly across both hands
  • Keep arms straight and strong
  • Start kicking up by pushing off from your bent leg

Goal: Lightly and quietly onto the wall and off of the wall … this takes control from your core!

Progress to Hand Stand Push-Ups – Check out www.monkeybargym.com to learn more

Phytonutrient Fun — Have you eaten all your colors today?

{ April 18, 2010 @ 7:25 PM } · { Challenges, Goals, Health Tips, Healthy Lifestyle, Healthy Planet, Healthy Snacking Tips, Nutrition }
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If you have ever read anything about health and nutrition, you know how important your fruits and vegetables are for your diet.  Did you know it is also important to incorporate different colors?

natural food rainbow

Natural Food Color Wheel

Phytonutritient expert, Kieth Randolf Ph.D recommends at least 2 servings a day from each color on the spectrum.  The colors are white, orange, red, purple and green and each have different health benefits!

White natural foods typically promote bone health and circulation.

Examples include:

Mushrooms, Cauliflower, Pears, White Kidney Beans, Coconut

The Orange/Yellow category is great for eye and immune health, skin hydration and growth! (Containing α and β carotene) Caroteniods are powerful antioxidants because they react with a single oxygen ions, which is beneficial because single oxygen ions are very reactive and cause damage to important cell structures and their communication signaling. Diets rich in the orange food group are linked to decreased risk of heart disease, cancer, and cataracts.

Examples include:

Pineapple, Lemons, Oranges, Carrots, Passionfruit, Mangoes, Sweet Potatoes, Squash

The red group promotes prostate health, DNA stability. Another immunopotent caroteniod is Lycopene, which is abundant in tomatoes. Did you know that grapefruit, watermelon and guava also contain lycopene?

Examples include:

Cherries, Cranberries, Red Apples, Red Carrots, Pomegranate, Radishes, Raspberries, Strawberries

The purple natural food group is great for cognitive and heart health, along with antioxidants!

Examples include:

Beets, Currants, Eggplant, Plums, Blueberries, Blackberries, and Grapes

Many people do not have trouble with two servings a day of the green food group.  Green food is so important as it promotes cell health, lung, heart and liver function!

Examples include:

Spinach, Kale, Lettuce, Grapes, Kiwi, Green Apples, Broccoli, Sprouts, Beans, Soy, Tea

Have Fun with your food! Here are tips to incorporate 2 servings/color = 10 servings a day:

  • Go to your local farmers market and try something new from each color!
  • Make a smoothie with frozen mixed berries
  • Add veggies into your sandwich
  • Snack on fruit throughout the day that are brightly colored
  • Try a supplement on days that you cannot get all the colors in your diet – go to www.mysite.mychoices.biz to check out organic Nutrilite health products along with more information on phytonutrition

Power Wheel Crawl – 100 Yard Challenge!

{ April 6, 2010 @ 11:18 PM } · { Challenges, Feats of Strength, Fitness Activities, Goals, Power Wheel Crawl }
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Power Wheel - The Ultimate Core Training Equipment

The Power Wheel was found to be the ‘best core trainer’ by a study conducted at the University of California – Berkeley.  Jon Hinds created the Power Wheel in 1997 to dynamically improve core stabilization, strength, power and balance.  It is by far my favorite and if you would like to get your hands on one check out  Monkey Bar Gym

Currently, I am in Stabilization Mode and working up the core strength to be able to perfect the power wheel crawl.  My goal is to complete 100 yards of the power wheel crawl.  I challenge you to try this too!

Stabilize!

In Stabilization mode it is important to maintain alignment in the spine and engage the core muscles (transversus abdominus ~ like shrink wrap on the spine);  (obliques ~ prevent rotation and keep the hips level);  (rectus abdominus ~ most superficial anterior core muscle) and (erector spinae ~ large spine stabilizer).

Beginning at the top of a push-up with your feet in the power wheel straps and hold for 30-60seconds then rest for 30 seconds before repeating 3 times!

Once you can hold the push up advance to the crawl!  See if you can move forward and backward with out dropping your head in the dog bowl, elevating your hips, or losing connection through the thoracic spine.  Next step the 100 yard challenge!

This Guy did the 100 yard Power Wheel Crawl Challenge in 1 minute and 34 seconds … I am pretty sure I can beat that

I will try to do it in under 1:30!

Once you have your Power Wheel, check out BRAVA Magazine Online, Celebrating Women in Madison, WI and Beyond with their focus on the beautifully strong and talented, Jessica Rucker!

Depressed? Stressed? Leave the pills at the pharmacy and Exercise!

{ April 5, 2010 @ 2:22 PM } · { Benefits of Exercise, Goals, Health Tips, Healthy Lifestyle }
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It should come as no surprise that exercise enhances mood.  Serotonin, sometimes regarded as the ‘happy’ brain chemical, is involved in the regulation of our emotions. After exercise there is increased brain activity from this neurotransmitter.

Research over the past decade proves that the adult human brain can produce new neurons, a process called neurogenesis. Exercise can stimulate the creation of new brain cells and increase your ability to learn.

Did you know that exercise reduces stress?

A study done at Princeton University by Doctor Benjamin Greenwood found that rats that exercise respond better to stress.  Their brains remain ‘biochemically and molecularly calm’ in the face of stress.  Interestingly, Dr Greenwood showed that exercise not only stimulates the creation of new brain cells, but that the young neurons born in a positive stressful environment (running for example) are better prepared to handle stress in other forms.

Exercise  improves your attitude, enhances your ability to focus, and reduces anxiety!

Spend time working on your health ~ preventatively!

Before trying to find a quick-fix from a pill, try to find the solution from within.

Take a Deep Breath to Reduce Stress!

(Please discuss with your doctor before changing any prescribed medications)

More information on ‘re Modeling your brain’ from Nesconset Center for Nursing and Rehabilitation

Postworkout Nutrition: How do you refuel after working out?

{ March 22, 2010 @ 11:30 AM } · { Goals, Health Tips, Healthy Snacking Tips, Nutrition, Postworkout Nutrition, Refuel }
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My nutrition interview with Jon continues.  I asked him how he replenishes the nutrients that are consumed after a good workout.

“Listen to your body – Sleep when you are sleepy, Play when you are energized, Eat when you are Hungry – Keep it Simple and Enjoy Life!” – Jon Hinds

Exercising depletes energy and nutrient storage from your muscles.  Protein synthesis (building of muscles) is most active during the first 2-4 hours after post exercise.  It is important to ingest healthy proteins for your muscles to repair and rebuild, as well as essential nutrients to restore and prepare the body for its next work out! Some research shows that efficient recovery is coupled with proper nutrient timing.  However, unless you are training for a triathlon, marathon, or the Olympics you most likely don’t need to worry about protein supplementation.

For more information on muscle growth and post workout nutrition read Body Recomposition

Personally, I enjoy a soy and hemp protein smoothie after I work out – with blueberries, raspberries, blackberries, strawberries, rhubarb, mango, pineapple, orange, grapefruit, ginger and banana (I love fruit and try a new combination whenever possible!) I like the filling effects of a protein smoothie and also how it thickens it up to a perfect consistency (personal preference of course).  Immediately after exercising I will drink 16-20oz of water and then wait until I feel hungry before enjoying a smoothie.

Jon discusses how you should not stress the ‘eat within 30 minutes of a workout’ or first thing in the morning. Your body will let you know what it needs. One of the most important relationships you have is the one with your body, and communication is essential to all relationships!

In case you have not yet fine-tuned the communication from mind to body here are some guidelines:

  • Within an hour or so of a sweat-session restore your glycogen levels with a wholesome snack.
  • A healthy combination of carbohydrates and protein (such as nut butter on toast, veggie-egg scramble, or a smoothie) is good for post-workout.
  • An analogy I once heard – You must have fuel in the tank to make your vehicle go. Thus you will need to eat before and after exercising regardless of your fitness goals.

Did I mention the importance of enjoying your food?

We are Fit for Feats of Strength!

{ March 9, 2010 @ 2:36 PM } · { Challenges, Feats of Strength, Fitness Activities, Goals, Uncategorized }
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Fitness Is FUN

no more hamster races on the treadmill

Practical fitness incorporates alignment and stabilization, strength and then explosive functional power!

Check out a few fun things we do at the Monkey Bar Gym!

The Ultimate Fitness Challenge: Challenge 5

{ February 26, 2010 @ 7:56 PM } · { Challenges, Fitness Activities, Functional Fitness, Goals, Health Tips }
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Week of Challenges is coming to an end – but that does not mean you should give up! Let’s say for example Monday was a bit busy and challenge number 1 (walk, bike, skate, ski, canoe vs car and bus to travel) was not accomplished… that is not a failure, that is motive to try again … and again! These challenges are not for one day, they are ongoing.  I’ve said it before and I will continue – do one thing different for your health and the health of the planet – everyday.  Constant forward momentum, continue to improve.  Small changes make big differences – you can make a difference! Healthy lifestyles typically do not develop in one day. The problems in this world are not daunting if you are involved, one step at a time incessantly overtime generates a great deal of distance from where you started.

So here we are at Challenge 5, and you know it is a fitness challenge, maybe you are intimidated, but know that I want you to succeed with these challenges.  Thus the ultimate fitness challenge is to try something new!

Have you ever woken up before or with the sun to get some movement in before your day? There are tons of research on the benefits of exercising first thing in the morning, but I want to just to imagine instead of hitting the snooze button that you elevate your body and go for a stroll around the block, maybe a few lunges, push-ups and yoga poses.  Don’t knock it til you try it – and if you haven’t tried it this would be the perfect time to start AND complete your fitness challenge!

Find Your Inner Child!

Have you gone to the gym for a couple months then got burned out or bored with your routine? TRY something new!

  • Hula Hooping, Jump Roping, Climbing, Tight-Rope Walking, Dancing, Skipping, Juggling – endless opportunities to get in touch with your inner child!
  • Remember how much fun cartwheels were? Or how about hand stands?

If those options have not piqued your interest get involved in recreational sports:

  • Check out your local newspaper for recreation opportunities – volleyball, basketball, cycropia, salsa dancing, mixed martial arts, softball
You Could Cycropia - Why Not Try?

You Could Cycropia ~ Why Not Try?

If that STILL doesn’t tickle your fancy try:

  • cardio-shopping, cardio-cleaning, buy a work out video and jam at home, grab a friend a go for a walk before meeting for a beverage, go to a national park, rent a bike or dust yours off and cycle around, find a new park

Hope this helps, and if you cannot hear your inner voice saying “Yes I can” hear me, “Yes, YOU can”!

Challenge 4: Almost done with Challenge Week … Nutrition Challenge, Dining Out

{ February 26, 2010 @ 7:13 PM } · { Challenges, Goals, Health Tips }
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Lets Re-Cap:

Challenge 1 had us increasing our movement decreasing our motorized vehicle use

Challenge 2 had us think about the planet and how we can reduce our net impact

Challenge 3 had us learn about our bodies

Challenge 4 (drum-roll!) NUTRITION CHALLENGE!

Nutrition Challenge  for Dining Out!

Lunches with co-workers, Date Night, whatever the occasion dining out presents significant challenges and temptations you would normally not consider when preparing your meals at home.  Typically restaurants offer huge (American) portions, excess fats and salts.  Your challenge is to educate yourself with simple tips on how to cope!

Here are some that I found helpful:

-Ask your server to hold the breadbasket

-Drink Plenty of Water

-If you drink, drink moderately – one glass of wine or beer for women, two for men

-Split an entrée with a friend or co-worker

-You don’t need to clean your plate – in fact once you feel full ask your server to box the rest for a snack later

-Opt of fruits and vegetables vs salty appetizers

-Look for healthy preparation techniques: steamed, grilled, broiled, baked, roasted, poached

-Peruse the menu for ingredients that are nutrient rich and ask for a mix and match that will suit your health needs

  • Strong Plants to look for : dark leafy greens (kale, spinach, arugula), legumes, sprouts, broccoli, brussel sprouts, green beans
  • Look in the ‘sides’ for options like : beans (lentils, kidney, lima, soy, mung, black, pinto, adzuki, garbonzo), seasonal vegetables, fruit potatoes (not fried), brown rice

Most menus are available online and doing some research before hunger pains strike might also be beneficial!

Take Action regarding your Nutrition!

Keep it simple : eat when you are hungry, stop when you are satisfied!

Eat Healthy, Live Happy!

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