Better Than The Alternative Tuesdays: People Who Kick Ass

This is an epic week for me and what better way to celebrate than with Better Than the Alternative Tuesdays? Mrs. Obi-wan has this cool necklace that really embodies all of her attributes and inspired today’s blog theme. Allow me to dedicate this blog to those people in my (and your) life who kick some serious ass. Because, I don’t know about you, but being around those people makes my life brighter.

The "Kick Ass" necklace from Dogeared (image courtesy of dogeared.com)

Those of you who have been reading my blog for a while now know that I have a serious amount of kick-ass people in my world. I can’t help it, I’m drawn to them. Sometimes I’m related to them (even better, they can’t get away from me!). And sometimes I meet them for five minutes and the memory of their awesomeness is forever imbedded in my mind. I don’t know how I get so lucky, but it seems everyone around me just plain ‘ol kicks ass. I love it!

I like to celebrate those people as much as possible. Usually, it’s with cupcakes. I love a cupcake, especially SugarSweet Sunshine and Moxie Cupcake! I can’t help myself. But sometimes, a shout-out is better than a cupcake so today is all about sending a shout-out to those people in your life who kick ass (sometimes yours) and deserve to know they do.

*Blondie, you kick ass and are just incredible.

*Rainbow Bright, you kick ass for jumping to help a friend in need. Not everyone does that.

*Here’s to an awesome team of 3 from luluemon who are volunteering to guide Achilles athletes at this year’s ING NYC Marathon AND will be raising money for the charity Let All the Children Play in the process. You guys kick ass and I couldn’t be prouder or more inspired!

*Secret Agent Man and Bonkers, you kick ass for follow your dreams, which is always the most inspiring reason to leave any place.

*All the athletes out there who never give up, you kick ass. I see you. Keep going.

*My friends who are embarking on the final stretch to attaining their various medical licenses, you kick some major ass! You are all smarter than me and I am counting on you to fix me and my old bones in the future. I am in awe of your smartypants-ness.

*Anyone who is running for the first time today, tomorrow or last month: you kick ass! Starting is the hardest part and you totally kick ass for lacing up your sneaks and taking those first steps. Welcome.

With all of you kick-ass people in my life in mind, I’m going to head out into this beautiful day and go for a run. Join me, won’t you? Go out and run!

Wait! First tell me, who kicks ass in YOUR life?

Exercises To Do This Week: Rock The BOSU®

Have you ever walked into a gym and seen that funny looking blue thing that should be a ball, but isn’t a full ball? It looks like a half-ball or something. It’s called a BOSU®, meaning “both sides up”. I first saw these things when I was in college and have had a love affair with them ever since (shhhh…don’t tell!)

The cool thing about these little half-ball thingys is that the possibilities are endless. Legs, abs, back, arms, stability, you name it. Anything you can do on solid ground, you can also do on a BOSU®. There are entire classes where they use only a BOSU® and some free weights. Very cool. I’m a fan, obviously, so I thought I’d share some of my favorite exercises with you.

These are advanced exercises and should be done under the supervision of a trainer or fitness professional.

#1. Jump-backs

Grab hold of both sides of the BOSU® and squat down so that your heels are off the ground. Put your weight into your hands and jump your legs back behind you into a plan position. Make sure your feet are always together.

 

 

Shoulders and hips are at the same height. Shoulders are directly over the wrists. Gaze is slightly forward or straight down. Jump back into the start position. Repeat. When you get proficient and feel comfortable with the balance of the exercise, try doing it without pausing in both directions.

Do 3 sets of 10.

 

Jump-backs work everything all at once and get your heart a-pumpin’, too. I love them as an in-between free weights exercise because they engage the core muscles so effectively without putting stress on one particular muscle group.

#2.  BOSU® Lunges with Lateral Shoulder Raises

One foot is in the middle of the flat side of the BOSU® and arms have 3-8lb. dumbbells hanging at your side. The back leg is bent at 90º (as is the front) and the back heel is (and always is) off the ground.

 

 

 

Push off the back foot and stand up straight onto the front foot, raising your arms at the same time.Lower your arms, reach back with your back leg and lower yourself to the ground by bending your standing leg (never letting your back heel touch the ground).

Do 3 sets of 15-20 on each leg.

 

Don’t try to stay up on top of the BOSU® and balance for this particular exercise, it is meant to be dynamic and constantly moving from one position back to the other is key. This is hard, but if you keep the weight mostly in the leg on top of the BOSU®, it’s a little easier to balance. The more you move, the easier it is. So, if you’ve mastered regular ‘ol lunges already, give these a try and challenge yourself. It’s great for the glutes, quads, core and shoulder/upper back area.

In other news today: It is my return to lululemon Run Club tonight. Yay! Summer school is O.V.E.R. and I am so ready to get back with the awesome uptown runners of lululemon. Come on out and join us for an all-levels 3-5 mile run in Central Park. Ladder workout tonight! Meet at either the E. 66th St. store or Lincoln Center store at 6:30 and be ready to run. See you out there.

Tell me. What exercises are you rocking in the gym these days?

Now go out and run!

(Thanks to Rainbow Bright for the awesome fitness modeling!)

 

Exercises To Do This Week: Everyone Can Do A Pull-Up

Woo-hoo! Time for some cross-training, you fabulous runners. I know, I know, you don’t wanna. But you gotta! Let’s mix it up and work it out with two total-body exercises. GET PUMPED! Disclaimer: the plyometric ski jumps are not for newbies. If you are new to exercising or strength training, master the basics from previous posts for now and move up from there! If you’re ready for the challenge (admit it, you probably are!) then check out these awesome moves. Oh, and I’m going to show you how to do a pull-up even if you can’t do a pull-up. Read on.

Ok, first I have to admit something: I can’t do an honest-to-God pull-up. Never could. Not when I was 9, not when I was 19, not when I was 29…you get the picture. And I’m not talking about those so-called pull-ups where people are swinging their legs all over the place and using momentum to heave their bodies up. I can do those (but I don’t because I am the Form Police, thanks to Obi-wan) but I could never do a proper pull-up. Wimpy? Not on your life. Anyone who calls me a wimp for that has never challenged me to a 90 minute hot vinyasa class. Or a 15K. Nor have the worked out with me. I will dominate! You will cry and apologize. End of story. At any rate, I see the benefit of the exercise and have found a modified way to do it (without swinging around like a monkey)!

Big hand to Rainbow Bright who is the fabulous model today!

1. Modified Pull-ups

    

Grab a Smith Machine and sit underneath the bar so that your arms can straighten, but your bottom only grazes the floor. Keep your hips underneath your shoulders and your rear end hanging down as you pull yourself up towards the bar. Bring your collarbone close to the bar and slowly lower yourself down. Do 10-15 reps, 3 sets. To build up to using less weight, lift one foot. Sexy shoulders, here you come!

2. Ski Jumps

    

Fine a line or place something down that you can easily jump over on the ground. Bend your knees slightly, reach your arms back and jump over your object. Land with both feet on the ground and stop for one second, stabilizing yourself. Repeat: Jump, land, stop, jump, land, stop for 20-30 seconds. Great for strengthening your quadriceps and the tendons and ligaments around your knees. When done properly, the lateral motion and force it takes to push and land forces your glutes to get involved. Gets your heart pumping, too!

The reason I like these two exercises so much is that they hit all the muscles groups at once. Pull-ups are the quintessential upper body exercise that calls upon every muscle to get involved at some point in the motion while requiring balance and stabilization in your core. Ski jumps challenge the control of the quadriceps to land without bouncing, while requiring the push of the hamstrings, glutes, and the often-forgotten calves to propel your body up and over to the other side. Oh, and you hit that core again (if you’re keeping your back straight!). I just love it.

So, next time your in the gym (today, tomorrow?) give these a shot and see how they feel. Let me know how you do! In the mean time, what are you waiting for? Go out and run!

WAIT!!! LISTEN UP, NYC READERS! (This is the corrected version: the event is on Thursday, August 11th at 6:30pm)

I almost forgot! You know how I have ulcerative colitis and how much is sucks? And remember when I met Ali who has Chron’s disease (and how much that sucks–Chron’s, not meeting Ali. Ali’s awesome!) and how she’s is running for the Chron’s and Colitis Foundation of America? Well, she’s having fundraiser on thursday, August 11th at the Upper East Side JackRabbit Sports on Lexington Ave. between 84th and 85th Streets at 6:30pm. Raffles, prizes, games, food, booze! What more could you ask for? 15% of all merchandise bought tomorrow night goes to CCFA on behalf of Ali’s fundraising efforts. So, if you think I’m awesome and my disease sucks, come on out and grab some new running shoes or a hydration belt or some Shot Bloks and support us all! Or donate to the CCFA on Ali’s website. And thanks!