TRAINING

I often meet clients who have weak abdominal muscles due to pregnancy and childbirth. They describe it as a strange 'separating' sensation along the abdominal wall and/or simply unable to lift their shoulders off the floor during situps. Many times this is due to c-section surgery or simply a result of the abdominal wall being stretched to capacity. I am in the process of designing a Pilates-based workout which we will offer to the communities we serve. Until then, the two following exercises are a terrific starter for those who need a little help getting thier body back after baby. #1 Centering the Spine: Lie on your back with your knees bent at a 90-degree angle and your feet flat on the floor. Your arms should be straight down by your sides with palms down. Draw in your naval toward your spine (suck in your stomach without holding your breath) and inhale deeply. Exhale and relax. Repeat 8 times. This is an important exercise in activating and becoming aware of the abdominal wall of muscles. Although it seems easy, concentration is key. This exercise can also be done throughout the day by simply drawing the naval toward the spine. Be sure to stand with pristine posture: shoulders back, head up. Think of a ballerina and suck in that stomach! The tricky part is to do it without holding your breath. #2 Knee Folds: Lie on your back with your knees bent and your feet flat on floor. Arms should be down at your sides with palms down. Center your spine (see exercise #1) and slowly, lift one foot off the floor, maintaining the bend in the knee, until the heel is about 12

"No horse gets anywhere until he is harnessed. No stream or gas drives anything until it is confined. No life ever grows great until it is focused, dedicated, and disciplined." Harry Emerson Fosdick

The weekend workout is a timed run along the aqueduct in Hesperia. Meet on Maple between Main and Ranchero at 8:30am. Current bootcampers are free, all others $5 for timing/assessment/lesson. Please post if you're planning to go. Lori

I was very excited to see the people that showed up in tonight's class. What a great turnout considering our weather condition. It really shows that you are dedicated to your Fitness Goals. I am also hoping that it will be dry on Thursday night, because I have a lot of things planned for everyone. Also, thank you for expressing your thoughts and knowledge in class. It is awesome to see some of you come out of your shell. I encourage a lot of interaction from you and your new friends. And for the 18 most awesome bootcampers, you guys really welcomed your new "friend" aka 1000 Jumping Jacks. You guys rocked it! I am already starting to notice a difference in all of you. This Week's "Rain or Shine" Top 10 Runners 1. Carrie S. 2. Monica W. 3. Kurtis M. 4. Laura C. 5. Jennifer G. 6. Mario V. 7. Molly B. 8. Jennifer R. 9. Ivan C. 10. Alix G. To clarify your THR Target Heart Rate number in simple terms, when you start to feel warm or sweating that's a good sign. You are most likely hitting your THR. It doesn't mean you can't go over your THR. You want to reach your THR number, keep it up or above your when you are doing the exercise. This is the time when you are really getting a good workout. For people that are not sure about what their motivation is you can talk to me about it in private or share it in class. We will find you one. It is important that you are motivated by the right reasons to get fit and I will tell you why on Thursday. Be on time. Great Job everybody! Cary Escobia CFT, ISSA "Motivation is simple. You eliminate those who are not motivated." - Lou Holtz follow me on Twitter www.twitter.com/mrfitness101