Category Archives: Workout Wednesday

Intermediate Shoulder Exercise

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Stand with the feet hip-width apart, hold one dumbbell in the left hand with the left arm down straight and the left palm resting in front of the right thigh. Press the feet into the ground, keep the hips straight and the back tall. Raise the left arm across the body and out to the left side so that the weight is brought up to shoulder-height and the arm is kept straight.

Check with the website below to get a video clip of how this move is done:

https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/371/diagonal-raise

Joy In Exercise

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Exercise is hard. Maybe not for those who love it or lead it, but therein lies the problem. The people who are most passionate about exercise become the promoters of exercise. I’m a promoter of exercise—for more than 20 years I have stood in front of classes and clients with the hopes of inspiring the uninspired, motivating the unmotivated, and moving those who really don’t want to move. And yet it was only about four years ago that I found out I had been approaching this all wrong.

Reading this statement from No Sweat (AMACOM, 2015) by Michelle Segar, Ph.D., was my first clue: “When motivation is linked to distant, clinical or abstract goals, health behaviors are not compelling enough to trump the many other daily goals and priorities they constantly compete with.” What? This is the approach I had been using for ages to help my clients—defining S.M.A.R.T. (i.e., specific, measurable, attainable, relevant and timely) goals and scripting the perfect plan to meet those goals.

I was fortunate to meet and work with Dr. Segar, and spend time discussing her research and observations regarding motivation and exercise. As a result, my view of exercise and how to encourage others to enjoy it was forever changed. Here’s what I learned:

We are always talking about exercise—the number of minutes and the effort we need to sustain, as well as the specific protocols and formulas for achieving results. However, what we really should be talking about is movement and finding joy in those moments we “get” to move.

Sure, going for a run or taking a cycling class might burn more calories and tax your heart more than dancing with your toddler in the living room. And a carefully designed strength-training routine can certainly help you feel and move better. But none of this matters if you won’t do it or, worse, you dread doing it.

When exercise sounds overly complicated, or you’re worried about whether or not you can do it, or you simply don’t like how it feels, it’s natural to opt out. Instead, I urge you to forget the “must dos” for a bit. Rather than worrying about finding the perfect type of exercise for you, choose movement. It can be anything that gets you off the couch. Just be sure to make it something that is convenient and enjoyable for you, personally.

Walking, dancing, riding your bike with your kiddo, swimming, stand-up paddle boarding—it all counts. Your choice need not be conventional, prescriptive or institutional. It just needs to get you moving and bring a smile to your face. The goal is to discover an activity that feels like a gift, Segar says, rather than a chore. Because when you find that one (or more) thing that you look forward to doing (rather than dread doing), the activity that you want more of (rather than out of), that’s when movement is magic.

Moving should make you feel good. And when you find joy in the moment versus attaching the exercise to burning a certain number of calories to achieve a goal in the future, you might actually do it. That’s what we’re after—movement for life, not just to make the number on a scale move.

Don’t forget to give yourself credit for moving. Of course, you will benefit from doing more, but there’s time for that. Instead of immediately aiming for the recommended 150 minutes of activity a week—a goal you may fall short of or be unable to maintain when getting started—set your baseline (how much are you moving each day) and try to meet or beat it for a period of time. The more “wins” you get, the more confident you’ll feel. The more confident you feel, the more you’ll do. You get the picture.

Finally, Dr. Segar cautions against beginning with the wrong “why,” or reason why you want to be active. Changing your why is the secret to success. Instead of attempting to exercise for a goal in the future, whether two weeks or two years in the future, focus on the gift of the moment and find joy in how movement makes you feel right now.

Exercise enthusiasts like me often have a hard time understanding why other people don’t love exercise like we do, but I’ve since come to realize it’s because I’ve discovered the ways I like to move my body that give me joy in the moment, not some reward in the future. My challenge to you is to find the activity, which could be anything from ballroom dancing to jumping on the trampoline with your kids, that brings you this same joy in exercise. I’m absolutely certain that you will find it.

 

Melt The Trail 5K/10K Westfield, IN

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Join us to “melt the trail” at Grand Park this February at our 5th annual family-friendly, winter-themed 5k/10k race!

Participants can choose to run or walk a chip-timed course that navigates through Grand Park’s extensive trail system and parts of the Monon Trail. Registration will include a long sleeve tech shirt, finisher’s medal, post-race snacks and drinks, and a chance for awards!

http://westfieldwelcome.com/melt-the-trail/

Personal Fitness Training (HRC) Q & A

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Image result for Personal fitness training

Who Qualifies for Personal Fitness Training:

Personal training at Butler University is a service offered to all faculty and staff, whether they have an HRC membership or not.  Rates will differ depending on membership status (see our rates here).

Who trains?

  • Our personal training team is comprised of student personal trainers and a few non-students as well.  The majority of our trainers have received their nationally recognized Certified Personal Trainer certificate.  Some of our student staff have gone through our own in-house certification process.  This includes completion of a 9-week course on becoming a personal trainer.  We utilize the ACE Fitness curriculum.  These student trainers may only train at Butler University until they receive their nationally recognized certification.

What’s done at the first session?

  • The first session purchased with a personal trainer, will serve as a physical fitness assessment.  At this assessment, the trainer will take the client through a series of tests including body composition, cardiovascular fitness, muscular strength, postural alignment, flexibility, and more.
  • If, as an employee, you have already had your incentivized Fitness Assessment completed recently, you may substitute this for the first meeting with the trainer.
  • You may access information on scheduling this Fitness Assessment at:  https://www.butler.edu/hrc/fitness-assessment

How do you register?

  • To register, each individual is required to fill out a registration packet and medical release form located here.

Is there a wait for an appointment?

  • At the moment, we have short wait-list for personal training due to high interest and a limited number of trainers matching the requested availability.  Time spent on the wait-list will vary – sometimes a day, a week, or even months. Your time on the wait-list may also be affected by your personal availability – if you have minimal time, it may be hard for us to find a trainer for you.

Why register now?

  • Our undergraduate assistant for personal training checks up on our wait-list continuously and works towards pairing our incoming clients.  We anticipate that at the start of the new year we will have new trainers on staff and will be able to eliminate our wait-list and open up opportunity for new clients.  If you are interested in training at the start of the new year, it is highly suggested that you complete and submit your paperwork as soon as possible, as it is a very popular time of the year for training.

We are grateful for the contributions to this blog post made by:

  • Natalie Szocs
  • Fitness Coordinator
  • Recreation and Wellness
  • Butler University

More information:

20-minute Sample Workout for Older Adults

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https://go4life.nia.nih.gov/sample_workout/20-minute-sample-workout-older-adults/

In this video, Go4Life fitness instructor Sandy Magrath leads older adults through a workout featuring a warm up, strength, flexibility and balance exercises, and a cool down.Equipment needed: A stable chair, a towel, and light hand weights or evenly weighted objects.

November Winter Fun

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Toboggan Run at Pokagon State Park

Pokagon State Park’s refrigerated Toboggan Run near Angola, Indiana, has about 90,000 riders every season. With the 30-foot tower and dips and valleys, the total vertical drop is 90 feet over the course of a quarter mile. The top recorded speed is 42 mph. It’s a 20 to 30 second thrill ride.

Schedule

It opens for the season, with or without snow at 10:30 a.m., Nov. 23. It operates through Feb. 24, 2018.

Hours

Friday: 5:30-9 p.m.
Saturday: 10:30 a.m.-9 p.m.
Sunday: 11 a.m.-5 p.m.

The Toboggan has extended hours during winter break and is open on New Year’s Day, Martin Luther King Day and Presidents’ Day.

Fees & General Information

  • Toboggan sled rental per hour: $13 (including tax). Toboggan Run gift certificates.
  • Toboggan renters are guaranteed one ride per hour during peak times.
  • Friday Special: Rent three toboggans in the same hour, the third one is free (except during winter break).
  • Park entrance fees: $7 in-state vehicles, $9 out-of-state vehicles, $2 a person on a bus.
  • During winter, fees are collected Friday nights and on weekends when the run is open.
  • Park closes at 11 p.m. Opens at 7 a.m.
  • Driver’s license is required as deposit, rents up to four toboggans.
  • Must use park’s sleds. Rented on first-come, first-served basis.
  • Maximum of four people per toboggan (no exceptions).
  • Cash, check and Visa/MasterCard accepted.
  • No all-day rentals.
  • No group reservations or group rates.
  • There are no specific age or height restrictions, but children must be able to understand and abide by rules.
  • No cameras or video equipment allowed on ride.
  • Toboggan will close if temperature drops to 0 degrees F or below.
  • Warming Center concession available (carry-in food prohibited).
  • Nature Center is open noon-4 p.m. Wednesday-Friday; closed Monday and Tuesday; and open 10 a.m.-5 p.m. Saturday and Sunday.
  • The park office, (260) 833-2012, is open 8:30 a.m. to 4 p.m. every day, except Thanksgiving and Christmas

10 Tips for Fall Fitness

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Fall is a super season for shaping up, experts say. By Barbara Russi Sarnataro

How many New Year’s Eves have you spent sipping champagne and vowing to get more fit in the coming year? And how many times have you failed to follow through?

“December 31 over a drink is too late to set goals and make promises,” says Justin Price, owner of The Biomechanics, a personal training and wellness coaching facility in San Diego, Calif.

Fall, on the other hand, is a great time to start a fitness program because “‘you’re going to create good habits for the holiday season and the upcoming winter months,” says Price.

Chris Freytag, a fitness instructor and fitness expert with Preventionmagazine, agrees.  “With the change of seasons comes a renewed time to rethink and restart,” she says. “‘What’s so special about January?”  Besides, says Freytag, a mother of three, moms with school-aged kids “think of September as the new year.”

Here are 10 ways to start making the most of the season. And who knows? This year, you might be in great shape before that New Year’s Eve party rolls around.

1. Take advantage of the weather. Fall can be a treat for the senses: the crisp air, apple picking, pumpkin carving, a gorgeous canopy of fall foliage, and the crunch of leaves underfoot. These months are a great time to exercise outdoors and enjoy cooler temperatures.

 

“Walking, hiking and cycling are all awesome in the fall,” says Todd Durkin, MS, fitness coach and owner of Fitness Quest 10 in San Diego, Calif.

Discover park trails and take in some new scenery, whether you’re walking, biking, or in-line skating, he suggests.

In places where snow falls early, try cross country skiing or snowshoeing. Or, if you live near the beach, get out and play volleyball, throw the Frisbee around, or play a vigorous game of fetch with your dog.

If you’re near a lake, try kayaking or canoeing, for an excellent whole-body workout and a great change of pace.

And remember, it doesn’t have to seem like exercise to be a great workout.

“Raking leaves or doing some fall outdoor yard work is a great way to get the heart pumping, and it’s great calorie-burning,” says Freytag.

2. Think outside the box. Always wanted to learn to tap dance? Attempt to box? Master the jump rope? Ask any schoolchild: Fall is a great time to learn something new.

Many classes at gyms and elsewhere get started in the fall, so look around and see if something intrigues you. And with the kids in school, parents have more time to check out those classes, Freytag says.

For 8 additional tips:  https://www.webmd.com/fitness-exercise/features/10-tips-fall-fitness#2

 

Don’t Work Out Alone – Fitness Peer Support

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Multi-ethnic friends running or jogging outdoors

Peer support groups are used in many situations to help people achieve their goals, and fitness is no exception.

Seeking out like-minded people will help you make progress and keep you motivated and accountable to your physical activity program.

Here are some good sources of support:

  • Friends and family: Loved ones who live with you or near you are a great choice to help you meet your goals and you’ll be helping them improve their own health in the process. Suggest a daily or weekly “workout date” with a friend or family member and promise to hold each other accountable to keep the date. Doing an activity with another person doubles as social time and will make fitness seem like less of a chore.
  • Walking clubs: The American Heart Association has all the resources you need to join an existing walking club or start your own.
  • Local fitness stores: Many locally-owned fitness stores — especially those that focus on specific sports like yoga and running offer clubs or programs you can join.
  • Charity/fundraising teams: Many charities host walks, runs, triathlons and other events to raise funds and awareness. Look on local charity websites for a team you can join to train for an upcoming event in your area.
  • Neighborhood boot camps: Search for a “boot camp”-style workout in your area. Many fitness trainers offer discounted programs at local parks and recreation centers.
  • Sport-specific clubs or groups: If your fitness routine revolves around a specific activity like tai chi, cycling or dance, search online for people in your area that gather regularly. This will give you a regular time and place to go to do the activity and you’ll meet new friends who share your passion!

https://www.heart.org/en/healthy-living/fitness/staying-motivated/dont-work-out-alone–fitness-peer-support