Hiking Camelback Mountain
Hiking our local trails can be a refreshing change from indoor treadmills and bikes. Now is the best time of year to venture out, since the temperature is tolerable. I will warn you however, that while it might not be mountain climbing, hiking can still be a challenging physical activity.
Be sure to test your abilities before conquering the larger peaks. Pace yourself, and be sure to bring plenty of water and a cell phone (you never know). Camelback Mountain is one of the city's more notable hikes, however it is a challenge itself. Use the following tips to get you started:
- Buy proper footwear that is suitable for hiking. Your shoes should either be boots and sturdy athletic shoes with rubber traction on the bottom. Well-fitted cotton socks are also important in order to prevent friction. Wear your new shoes a few times before a long hike to avoid blisters. This site is a great resource for outdoor brands.
- When you are at the gym, walk on the treadmill on a slow setting for 5-10 minutes. After the warm-up, increase your speed to a brisk walk, and the incline to a level 5 gradient. Walk uphill for 2 minutes, and then return to the level position for 2 minutes. Repeat ten times.
- Hydrate the day prior to your hike. While it is important to drink water while you exercise, if you are not properly hydrated before you begin, you are still likely to face heat stroke of exhaustion.
- Fill up on high protein, energy boosting foods, that won't weight you down. Have an egg white omelette in the morning, followed by a handful of nuts before you leave.
For Camelback trails and guides, visit here.
The Correct Crunch
As you pull out your bathing suit for the first time this season, you might be hitting the ground to do a few crunches too. But all of that hard work will not pay off unless you use the proper technique. Don’t forget that diet and exercise are also key to losing belly fat.
This list is courtesy of About Exercise. For more information, visit here.
- Lie down on the floor and bend your knees, placing your hands behind your head, but do not lace your fingers.
- Pull your belly button toward your spine, and flatten your lower back against the floor.
- Slowly contract your abdominal muscles, bringing your shoulder blades about one or two inches off the floor.
- Exhale as you come up and keep your neck straight, chin up.
- Hold at the top of the movement for a few seconds, breathing continuously.
- Slowly lower back down, but don’t relax all the way.
- Repeat for 15 to 20 repetitions with perfect form for each rep.
Please visit us at The Body Firm.
NEW Flexibility Training Classes
Flexibility is a fundamental aspect of your fitness training. Not only can stretching prevent and correct injury, it also maximize the benefits of strength and cardiovascular workouts. Join us for our new Flexibility Training Classes beginning Thursday, March 4, 2010.
Classes Include:
- Personalized stretching instruction
- Massage and flexibility work with foam rollers
- Injury prevention and rehabilitation exercises
Class Times:
- Thursdays, March 4-April 1, 2010
- 6:30-7:15 p.m.
Cost:
- $20 per class
- $75 for the 5-week program
Contact Doug to sign up today!
Go for the Gold
If you can’t be an Olympic athlete, why not work out like one? With the 2010 Vancouver Games quickly approaching, we can’t help but feel inspired to become a little bit faster, a little bit stronger and a little bit better. Even though we can’t enjoy the snowy slopes here in Phoenix, we are still learning a few things from this year’s top contenders.
Lindsey Vonn:Forget Picabo Street, Lindsey Vonn is dominating the slopes, and emerging as one of the best female skiers in the world. With multiple World Cup medals under her belt, she’s returning to the 2010 Games for the second time. Keep an eye out for Lindsey as she will be completing in multiple events with the U.S. ski team.
- Inspiration: So what do we take away from Lindsey’s career? She’s one tough chick. Known for a number of nasty spills, it isn’t uncommon for her to get back up and try again. Despite bumps and bruises she’s living our motto “No Excuses”.
Apolo Anton Ohno: We all know Apolo for his numerous trips to the Olympics, and of course those impressive 
quadriceps! He’s back on the speed skating rink, and likely to find himself on the winner’s podium once again. We are hoping to witness more new world records with his name on them.
- Inspiration: Apolo knows one of the secrets to staying happy and healthy: take chances. On a recent break from skating, Apolo dominated the hit television show Dancing with the Stars. Follow his lead and sign up for a new activity this week. Dancing, hiking, swimming, body building—do something that is out of your comfort zone.
Shaun White: Untouchable is the word to describe Shaun White. From a young age he has pioneered the sport of snowboarding. Although snowboarding has had a tough time keeping its name as an Olympic sport, that hasn’t stopped White. He’s still pushing the limits by creating wild tricks of his own.
- Inspiration: Shaun doesn’t take “no” for an answer. He knows what he wants to accomplish, and won’t stop until he gets there. Even on your toughest days, keep your focus. Remind yourself of your goals, and surround yourself with people who will encourage you to achieve them.
Tune in to the Olympic Games next month and find your own inspiration: http://www.vancouver2010.com/