Tear-It-Up-Tuesdays: Stadium Workout

Welcome back Tear-It-Up-Tuesdays!

This week we're getting back in gear at Samford's baseball stadium with Exercise Physiologist Kelly Bonner. We'll begin with some box jumps. Stand in front of a secured box or platform. Jump onto box and immediately back down to the same position. Repeat up to 20x's for three sets.

Moving on to stadium runs! Ascend, skipping over a step, then walk back down. On the next ascent, don't skip a step. Go as quickly as possible without stopping. Try not to fall and face plant.

Catch your breath, smile, then turn around and run back up.
Repeat.
As many times as possible.

Next up? How about some good 'ole air squats? Keep your feet shoulder-width apart; sit down into the squat until your knees are parallel with the ground and creating a 90 degree angle. Squeeze your buttocks as you push back up to a standing position. Repeat 10xs for up to five sets.

Let's finish the workout with some arm strengthening. First, tricep dips. Place hands on the back of a chair (or bleacher). Extend your legs and then dip down, adjusting your arms only to create a 90 degree angle. Keep abdominals engaged and legs straight. Return to arm extension. Repeat 10xs for up to five sets. 


Finish with three to five sets of 10 push-ups (not shown). Nice work! You've earned a shower.

Tear-It-Up-Tuesdays: Why I Run + July Giveaway Winner Announcement

"I believe God made me for a purpose, 

but He also made me fast. 

And when I run I feel His pleasure." 

~Eric Liddell

On January 22, 2004, this was the cover image for The Auburn Plainsman.

I wonder how many miles I've logged since that day at Chewacla State Park.

1. Catharsis - the first phone call I made post college beau break-up was to my sister. Not to unload on how sad I was, how bad life sucked at that moment or how frustrated I was with where my life was not going, but to let her know that I would be running the Music City Half Marathon that April in Nashville.

That was February 2006. I ran it - my first half marathon - in 2:19 and have been addicted to the half distance ever since. Running has carried me through relationships, jobs, moves, and life changes. It remains a constant amidst the ever-changing.

2. Solitude - I'm not a pack runner. I'm not the type to show up for group runs. I also rarely have headphones in my ears when I'm running. I prefer to take in the sounds all around me: the crunch of earth underneath my feet, the chirping of birds and scurrying of chipmucks, the steady syncopation of my breath. Running provides the space to think, to pray, to just be without any deadlines or expectations all within the peaceful embrace of solitude.

3. In the Genes - My dad used to pace a sub-6 min/mile 10K. He practically wore tracks in our neighborhood's pavement. I grew up watching him find solace in running and naturally picked it up myself, first as a way to spend time with him and eventually as my own life-long hobby.

4. Discovery - Running is a great way to learn a new place. There's no better way to learn a town than taking it by foot. You pick up on so much more than if you were in a car. You can appreciate the smells, the landscapes, the intricacies and the people when you're passing by them on foot versus being enclosed in a vehicle.

5. It's Low Maintenance - You don't need a bevy of equipment, a gym membership or a whole lot of time to run. All you have to do is lace up some running shoes and go after it for at least 20 minutes to reap the benefits of a good run.

6. Physical fitness - I haven't found any exercise form that keeps me toned and lean more so than a regular running routine. It improves cardiovascular health and bone density and sustains muscle strength. It challenges the mind, spirit and body well beyond its previously set limits. 

7. Endurance - Running teaches you to push past your pain threshold. It often seems 90% mental and 10% physical. Often viewed as a life metaphor, if you can make it through 26.2 miles, you feel capable of overcoming a chronic illness, a financial setback or the loss of a loved one. You just have to get back up, set your gaze forward and put one foot in front of the other.

What about you? What is your favorite go-to activity? What makes you feel alive?

And now for some exciting news. We had 13 submissions for the July giveaway. The winner, which was randomly selected by my friend Cliff is.....

Congrats Liz! 
I'll get you your Blender Bottle + healthy treats ASAP.

For everyone else who submitted - don't be discouraged! You'll have another opportunity to win an On.a.Whim giveaway next month. Have a happy Tuesday! 

Tear It Up Tuesdays: The BOSU Ball

Welcome back to Tear-It-Up Tuesdays! After a slight break over the past month and a half, I'm excited to get back into this weekly routine. I'll share running posts over the couple of weeks in preparation for March's Azalea Trail 10K, but today -- the BOSU Ball!

A BOSU Balance Trainer, or BOSU ball as it is often called, "is a fitness tool consisting of an inflated rubber hemisphere attached to a rigid platform. It is also referred to as the 'blue half-ball,' because it looks like a stability ball cut in half."

I didn't know this, but the name is an acronym which stands for "BOth Sides Up." It refers to the two ways a BOSU ball can be positioned. The BOSU is often used for balance and core training and can be positioned with the ball up or on the ground.

So, first I'm going to demonstrate a simple squat on the BOSU. This exercise strengthens your core, glutes, hamstrings and quads. The more comfortable you get on the tilty platform, the deeper you can go into your squat. I'd begin with three sets of 10 squats then increase as you feel comfortable.

For our guest expert today I invited my co-worker John. A fitness specialist and certified personal trainer, John will be demonstrating a more advanced version of the above exercise by holding two, 12 lb weights at his sides.

Another way to modify this exercise is to hold a weighted bar above your head while you squat. This will further challenge your balance and also provide a workout for your arms.

Happy Squatting!

Tear-It-Up-Tuesdays: Mama Mia Core Workout

For today’s Tear-It-Up Tuesday, new mama and bestie Kat will showcase some great core exercises. Six months post-baby, Kat has lost all of her pregnancy weight but still wants to tone up her core. Before we begin the workout, enjoy our Q&A Session below:

OnaWhim: Tell me what it’s like being a new mama?
Kat: Most moms will tell you it's the most wonderful thing in the world. It is a wonderful feeling but hard work! His smiles and giggles are the rewards. The screaming, dirty diapers and more dirty diapers... not so much. Regardless of how many dirty bombs he leaves though, I do love that little fella!

OnaWhim: Is it harder to find time to live a healthy, active lifestyle post baby?
Kat: No, I have a perfect schedule and perfect child. Whatever! Yes, it's harder to find time to exercise and eat healthy. If I don't exercise, eat right, etc, I'm not only punishing myself but my husband and child. They really get the wrath of me! Exercising, running, and eating healthy are guarantees for a happy me and family.

OnaWhim: What did you not expect to happen to your body?
Kat: I just remember thinking, “Can I get any bigger?!" The answer to that is YES!God is an amazing and intricate designer of the body. No detail is left behind when He creates. Each person created is a masterpiece in their own way.

OnaWhim: Are you satisfied with your weight loss thus far?
Kat: I lost all my baby weight at month 5. So, yes I am pleased. But just because you lose the weight doesn't mean everything is back to normal. Now it's time to tone the muscles.

OnaWhim: What are your fitness goals for the next six months?
Kat: It was to run a marathon, but since my perfect schedule and perfect child does not exist, I've made a new goal to run a half marathon (or two). Once Rollins is a little more independent, I plan to return to marathon training. Hopefully by next fall. Hopefully.

OnaWhim: How much do you absolutely love your trainer? :)
Kat: She's tough and she means business. She'll whip your bootie into shape!
All the below exercises incorporate the use of a 55cm stability ball. These can be purchased at any fitness store. I bought two this past weekend on sale at Wal-mart for $6.97 each.

Do 10 reps of each exercise 3xs. You may want to start out with 10 reps 2xs.

Pike: Rest anterior hips on ball with arms extended forward and resting on a flat surface. Balance core on ball and extend legs.
Using your abdominals and legs, “roll” ball in to create a 90 angle with your body. Hold three seconds. Release and repeat.

PushUp: Rest quadriceps on stability with arms extended forward like in Pike. Lower head and chest to ground while legs remain extended in air. Push up. Repeat.

Side view:

Oblique Twists: Lean back in seating position with knees bent. Hold ball in front then rotate from left to right then back to center for one complete exercise. Repeat. Hold in abdominals and breathe through exercise.

Our Audience:

Crunch A: Rest small of back on ball with knees bent and feet flat on the ground. Lift chin, rest hands on ears like ear muffs, and focus on a fixed point above.

Slowly lift up using abdominals. Keep fist width between chest and chin. Do not strain neck.Repeat.

Crunch B: Lie flat on back with knees bent and feet flat on ground. Lift ball over chest with arms extended straight.

Using abdominals, lift shoulders, upper body and ball upward. Keep chin lifted and don’t strain neck. Repeat.

And this is what Kat does when I’m not supervising:

Proud, Strong Mama:

Tear-It-Up Tuesdays: The Burpee

And we're back at the track!

Week 2 of Tear-It-Up Tuesdays showcases more exciting plyocardio exercises from Vanderbilt's track.

This week's feature: The Burpee

Though thoroughly exhausting, three reps of 20 of these will kick your butt into fighting shape in no time. For your first try, start light with three reps of 10. Increase over time as you build endurance.

Begin in a squat position with hands touching the ground.

Extend legs in plank position:

Side view of plank:

Now, on the next part, you have a choice. You could do a push-up, or as I so gracefully demonstrate, you can just release your body completely to the ground, collapse-style.

Lift back up to plank then into squat:

And then BLAST up into the air, arms high.

Catch your breath and repeat 19 more times quickly for one set.

Add three sets of burpees to your plyocardio workout for a full body toner! They're the perfect exercise to blast off those extra holiday pounds from this Thursday's turkey indulgence!

Tear-It-Up Tuesdays: Vandy Track Workout

Welcome to the new weekly On.a.Whim Workout Segment: Tear-It-Up Tuesdays! Each Tuesday you'll receive a new workout session, technique or training tip. I'll invite guest experts to contribute and strive to provide helpful demonstrations to motivate you in living a healthy, fit lifestyle. Feel free to share suggestions or best practices you've found in your own personal fitness routine. This segment is a deviation from regular On.a.Whim postings which are primarily centered on decorating, reading and baking/cooking. Hope you enjoy! *Please remember to make sure it is safe - get a doctor's approval if necessary - for you to begin any new workout routine.

For quite some time, I’ve been itching to become a personal trainer. Fitness training is something I’ve always had great interest in, and taking the American Council on Exercise (ACE) certification exam has been on my To Do List going on two years.

I’m a HUGE BELIEVER in regular exercise along with maintaining a healthy diet. Working in an environment that provides fitness, recreation and sports to individuals with physically disabling conditions has only further solidified my belief that exercise is essential for everyone. It’s a panacea and preventer for so many chronic illnesses and physically disabling conditions as well as a natural mood and concentration booster.

I greatly underestimated what all was involved with passing the ACE exam – a solid knowledge of anatomy, physiology and kinesiology. But last month, following some strenuous study sessions and help from my co-worker Carol, I finally bit the bullet and sat in UAB’s testing center for three-plus hours surprising myself by passing the exam on the first try! Woo hoo!

Now, in ALL my free time, I’m eager to impart my love of fitness and exercise with others.

While in Nashville this past weekend, Jennifer was so good to be my personal training guinea pig. We trotted up to Vanderbilt’s track Saturday morning and completed a plyocardio workout (my new term for a workout consisting of plyometrics, or rapid, intense movements + dynamic stretching + cardio).

Below is one of two workouts we completed Saturday a.m. I’ll post the second portion next Tuesday.

*****Please excuse the model; she’s the best we could find on such short notice.

Warm up: Jog/speed walk up to one mile around the track to warm up your muscles and increase your heart rate.

Spider-Bear Crawl Variation: Begin in a runner’s lunge. Pull opposite leg through your arms while keeping hips squared to the ground. Alternate legs, covering up to 50 meters then turn and repeat back to starting point. Make sure your knees do not track over your ankles. This exercise works just about everything: arms, core, back, hips, glutes and quads. You’ll start to feel the burn pretty quickly. Just take your time and breathe through the movements.

High Kicks: You’ll feel relieved to loosen and release your legs after the crawls with this dynamic stretch. Swing right leg to shoulder height while extending your right arm at a 90 degree angle with you core.

Let toe meet corresponding right hand. Release stance while propelling right leg and body forward and swing left leg up to meet your left hand. Continue alternating legs and arms in a fluid movement for up to 100 meters.

Turn and repeat until you reach your starting point.

This exercise will also challenge your balance; try to remain steady and don’t let your ankles roll.

Double Leg Bounding: A great plyometrics exercise, bounding is excellent for giving runners an edge on explosiveness while increasing stride length. Squat with legs hips-width apart from one another. Push off hard and fast from the ground propelling yourself forward with your arms and body.

You want to try to stay suspended in the air as long as you can before you land on both feet, hip-width apart.

Then, actively drive your feet into the ground to power your next bound. Keep your feet on the ground for as little time as possible before pushing off again. Drive with your arms for full power. Bounding should be done for up to 50 meters at a time. Start slowly and build up to longer distances and number of contacts. Once you feel competent, you can add up to two more reps. This exercise WILL and SHOULD wear you out. REST between reps or before your next exercise!

Step Plyo: With bounding, you jump forward. With step, you jump up. To complete this exercise, stand facing a vertical step box, 12-inch platform or step. Pushing off of both feet, hop up in the air and land solidly on the step.

Steady yourself and then, jump backwards onto the ground.

"Repeat 10 times; rest a minute and then do two more reps. This exercise targets your quads, glutes and hamstrings.

Run/jog/speed walk a mile and then YOU'RE DONE! The best part of this workout is that you get to feel the effects of it the next day...and the next. :) But don't worry, you'll get less and less sore post workouts once your body becomes better acclimated to them!