ok fam, typing one handed here with graham toshi in my arms... but there arwe only two more weeks to go! time to kick it in for the finale! LAST CHANCE WORKOUT!!! ok maybe not the absolute last chance but there are 50 bones on the line and only this sat before the final weigh in next sat!! i love you all and am excited to see your skinny bums at Redfish soon!!
p.s. don't forget to pray hard that sammer might find a good way to make it out here with us!
Sunday, July 8, 2012
Thursday, June 21, 2012
Essential Waterski Workout
Essential Slalom Workout
--- or so they say... this is copied entirely from http://waterskimag.com/how-to/2008/01/31/essential-slalom-workout/. so if you need pictures of how to do the stuff or want to read the review of it... click.
During the long, cold off-season, the mere thought of slashing your first pass of the spring can leave you feeling breathless. However, if you fail to maintain your level of fitness this winter, you may be out of breath before you even get your bindings strapped on.
To help you get in your best skiing shape this preseason, we’ve teamed up with Karyn Harpell, a personal trainer to many of the sport’s top pros. She designed a full-body attack that will simultaneously improve your strength, balance and core stability. Work through the steps in this simple, 30-minute workout and get ready to accelerate into spring ’10.
Begin this workout with a 5- to 10-minute warm-up and follow it with a 10- to 15-minute cool-down.
• Single-leg squats with stability ball
(2 x 12)
Squats are perfect for building a strong lower body. By focusing on one leg at a time, you not only eliminate the urge to favor your stronger leg; you will also increase core involvement and add a balance component to the exercise.
Keep the stability ball behind your back against a wall. While performing this squat on one leg, the core should remain neutral as the tailbone lowers toward the floor.
• Single-leg dead lift
(2 x 10)
This is a great exercise for working glute, hamstring and especially lower back strength. When you perform this exercise on one leg, you will introduce an incredible amount of hip stability work, which is a key component in slalom strength.
Begin by standing on one leg with the other lifted behind you. Lower your chest as if you were bowing, keeping your lower back straight. Return to your starting position. Focus on strong hips and a neutral spine for balance. Progress to using light dumbbells in each hand. If you are new to dead lifts, master this standing on both legs before progressing to single-leg dead lifts.
• Unstable arm/single-leg push-ups
on medicine ball (2-3 x 12)
Push-ups are known for increasing your chest and core strength, but by having one hand on an unstable surface you will also improve the strength in your shoulder stabilizers, which will aid in preventing slalom’s common shoulder injuries. Performing this exercise on a single leg also works the erector spinae (lower back) muscles.
Start in a raised push-up position with your right hand on the medicine ball and your right foot elevated slightly off the floor. Focus on using your lower back muscles to help lift and hold the leg in the air. Slowly lower into a push-up position without letting the core sag, then return to starting position.
• Chin-Ups
(2-3 x 10)
Chin-ups not only help increase the strength in your latissimus dorsi (lats/upper back) muscles; they can also improve your grip strength.
Complete chin-ups using varying grips, such as overhand, underhand, and baseball wide and narrow. Think about relaxing the biceps. Focus on putting the work into your lats while keeping your core tight.
• Back extensions on stability ball
(1-2 x 10)
These exercises hit one of the most important areas for a slalom skier — the lower back. The key to this exercise is to let your lower body relax, instead of letting your hamstrings and glutes take over. Think about spinal extension and rotation, not hip extension.
Place the stability ball under your hips and stabilize your feet against a wall for support. Begin with your chest on the ball. With soft legs and glutes, lift your chest off the ball. Lift your chest straight up, lower it, and then raise your upper body to each side to complete one rep.
• Front/side lunges
(1-2 x 10)
It is important for slalom skiers to improve their lateral strength. Side lunges laterally load the hips and core, and also train you to counter the lateral movement.
Start with your feet together, step forward into a front lunge, push back to starting position and quickly step out to the side into a side lunge with the same leg. When performing the side lunge, keep both feet facing forward and push the hips sideways over the knee. Next, complete the lunges with the other foot leading.
• Single-leg biceps curls
(1-2 x 12)
Add an element of balance to your traditional biceps curls. Focus on keeping a neutral spine and tight core as you curl. A hammer grip will recruit more of the biceps muscle groups than a traditional open grip with your palm up.
Standing on one leg, perform alternating biceps curls.
• Leg drops on bench
(2 x 6-8)
This is an exercise that takes some focus. If it feels easy, you have probably let your core relax and have called in your hip flexors. By contracting the core tightly, you should be able to make these more challenging as you become stronger.
Start by lying on a bench with your bottom close to the end. Bring both feet up into the air and bend your knees 90 degrees. Secure your arms beside your head by gripping the edges of the bench. Push your lower back into the bench and lift your chest slightly (similar to a crunch). With heavy, relaxed legs, slowly lower one leg toward the ground and return to starting position. Repeat with your other leg to complete one rep.
Recommended Equipment
- Medicine ball (approximately 10 lbs.)
- Dumbbells (a challenging weight for upper body)
- Stability ball
- Chin-up bar (or any suitable bar to perform chin-up exercises)
Karyn Harpell is a personal trainer based in Clermont, Florida. She works alongside many of the sport’s premier athletes and is also available for private consultation.
CAN'T SAY I'M DOING ANY OF THESE... BUT IT NEVER HELPS TO HAVE SOME INFO!
--- or so they say... this is copied entirely from http://waterskimag.com/how-to/2008/01/31/essential-slalom-workout/. so if you need pictures of how to do the stuff or want to read the review of it... click.
During the long, cold off-season, the mere thought of slashing your first pass of the spring can leave you feeling breathless. However, if you fail to maintain your level of fitness this winter, you may be out of breath before you even get your bindings strapped on.
To help you get in your best skiing shape this preseason, we’ve teamed up with Karyn Harpell, a personal trainer to many of the sport’s top pros. She designed a full-body attack that will simultaneously improve your strength, balance and core stability. Work through the steps in this simple, 30-minute workout and get ready to accelerate into spring ’10.
Begin this workout with a 5- to 10-minute warm-up and follow it with a 10- to 15-minute cool-down.
• Single-leg squats with stability ball
(2 x 12)
Squats are perfect for building a strong lower body. By focusing on one leg at a time, you not only eliminate the urge to favor your stronger leg; you will also increase core involvement and add a balance component to the exercise.
Keep the stability ball behind your back against a wall. While performing this squat on one leg, the core should remain neutral as the tailbone lowers toward the floor.
• Single-leg dead lift
(2 x 10)
This is a great exercise for working glute, hamstring and especially lower back strength. When you perform this exercise on one leg, you will introduce an incredible amount of hip stability work, which is a key component in slalom strength.
Begin by standing on one leg with the other lifted behind you. Lower your chest as if you were bowing, keeping your lower back straight. Return to your starting position. Focus on strong hips and a neutral spine for balance. Progress to using light dumbbells in each hand. If you are new to dead lifts, master this standing on both legs before progressing to single-leg dead lifts.
• Unstable arm/single-leg push-ups
on medicine ball (2-3 x 12)
Push-ups are known for increasing your chest and core strength, but by having one hand on an unstable surface you will also improve the strength in your shoulder stabilizers, which will aid in preventing slalom’s common shoulder injuries. Performing this exercise on a single leg also works the erector spinae (lower back) muscles.
Start in a raised push-up position with your right hand on the medicine ball and your right foot elevated slightly off the floor. Focus on using your lower back muscles to help lift and hold the leg in the air. Slowly lower into a push-up position without letting the core sag, then return to starting position.
• Chin-Ups
(2-3 x 10)
Chin-ups not only help increase the strength in your latissimus dorsi (lats/upper back) muscles; they can also improve your grip strength.
Complete chin-ups using varying grips, such as overhand, underhand, and baseball wide and narrow. Think about relaxing the biceps. Focus on putting the work into your lats while keeping your core tight.
• Back extensions on stability ball
(1-2 x 10)
These exercises hit one of the most important areas for a slalom skier — the lower back. The key to this exercise is to let your lower body relax, instead of letting your hamstrings and glutes take over. Think about spinal extension and rotation, not hip extension.
Place the stability ball under your hips and stabilize your feet against a wall for support. Begin with your chest on the ball. With soft legs and glutes, lift your chest off the ball. Lift your chest straight up, lower it, and then raise your upper body to each side to complete one rep.
• Front/side lunges
(1-2 x 10)
It is important for slalom skiers to improve their lateral strength. Side lunges laterally load the hips and core, and also train you to counter the lateral movement.
Start with your feet together, step forward into a front lunge, push back to starting position and quickly step out to the side into a side lunge with the same leg. When performing the side lunge, keep both feet facing forward and push the hips sideways over the knee. Next, complete the lunges with the other foot leading.
• Single-leg biceps curls
(1-2 x 12)
Add an element of balance to your traditional biceps curls. Focus on keeping a neutral spine and tight core as you curl. A hammer grip will recruit more of the biceps muscle groups than a traditional open grip with your palm up.
Standing on one leg, perform alternating biceps curls.
• Leg drops on bench
(2 x 6-8)
This is an exercise that takes some focus. If it feels easy, you have probably let your core relax and have called in your hip flexors. By contracting the core tightly, you should be able to make these more challenging as you become stronger.
Start by lying on a bench with your bottom close to the end. Bring both feet up into the air and bend your knees 90 degrees. Secure your arms beside your head by gripping the edges of the bench. Push your lower back into the bench and lift your chest slightly (similar to a crunch). With heavy, relaxed legs, slowly lower one leg toward the ground and return to starting position. Repeat with your other leg to complete one rep.
Recommended Equipment
- Medicine ball (approximately 10 lbs.)
- Dumbbells (a challenging weight for upper body)
- Stability ball
- Chin-up bar (or any suitable bar to perform chin-up exercises)
Karyn Harpell is a personal trainer based in Clermont, Florida. She works alongside many of the sport’s premier athletes and is also available for private consultation.
CAN'T SAY I'M DOING ANY OF THESE... BUT IT NEVER HELPS TO HAVE SOME INFO!
Sunday, June 10, 2012
Interesting...
Ok, so we know we are (mostly) all doing this weight loss thing for one reason and one reason only....
WATERSKIIN BABY!!!
Because lets face it, no one cares what jiggles once you get out of the water... ask long as you can get out of the water. Last year I only got up once and it kind of broke my heart (Ok it was kind of karma for telling Sam how easy it is for me to get up everytime... but still). So I'm looking into some exercises to help. Livestrong.com was kind of ridiculous. Muscles required:
" You activate specific muscle groups to maintain the stable, upright posture necessary to smoothly glide across the water. A strong upper body is important for efficiently translating the power of the motorboat into the momentum of your body. Your biceps, triceps, shoulders and upper back muscles must have the strength and endurance to sustain long periods of contraction. Other muscle groups -- including your hamstrings, quadriceps, hip flexors, gluteals and calves -- are vital for maintaining a strong frame and stabilizing your legs on top of the ski's narrow surface, says fitness-facts.com."
http://www.livestrong.com/article/377413-fitness-water-skiing-workout-exercises/#ixzz1xP66wLFW
Translation: Pretty much all of them. But this week I figured I'd search into the "gripping" part of waterskiing. To hold on to the rope you use your wrist extensors and flexors. Typing a lot is actually a great way to strengthen both of those muscles. Of course, you have to be careful with your wrists so you don't get carpal tunnel syndrom. But since I no longer take notes on my lappy (I don't take notes at all actually), my grip has been much weaker. Here is one website's suggestion to work those two muscles (the website also tells you how to stretch them once they are nice and sore too!).
To strengthen the wrist extensors, brace forearm against thigh with palm facing down. Holding dumbbell, curl wrist up. To strengthen the wrist flexors, brace forearm against thigh with palm facing up. Holding a dumbbell, curl wrist up. (from http://waterski.about.com/library/weekly/blforearm_strength.htm)
Jess says she really likes the squeezy grip things you can buy at Big5 or other athetic stores. But if you don't have stuff/time and energy to go buy a squeezy, you can use items you already have at home.
Rubber band stretch:
Place a large rubber band around the thumb and fingers of your right hand. Slowly stretch your fingers outward and stretch the rubber band out. Relax, then repeat 10 times with each hand.
Wrist roller exercise:
Tie a light weight to the end of a rope and wrap the rope around a broom handle or wooden stick. While standing, with your arms fully extended in front, roll the weight upward by rotating the broom toward you (away from you works the flexor muscles). When the weight reaches the top, lower it back down. Repeat two to three times, then relax.
( http://www.ehow.com/way_5640675_wrist-extension-exercises.html#ixzz1xP84iQb8
However the website does recommend only doing these 3 times a week as you can injure yourself.
Stubes says you can just move pipe. You choose, but here is some info!
WATERSKIIN BABY!!!
Because lets face it, no one cares what jiggles once you get out of the water... ask long as you can get out of the water. Last year I only got up once and it kind of broke my heart (Ok it was kind of karma for telling Sam how easy it is for me to get up everytime... but still). So I'm looking into some exercises to help. Livestrong.com was kind of ridiculous. Muscles required:
" You activate specific muscle groups to maintain the stable, upright posture necessary to smoothly glide across the water. A strong upper body is important for efficiently translating the power of the motorboat into the momentum of your body. Your biceps, triceps, shoulders and upper back muscles must have the strength and endurance to sustain long periods of contraction. Other muscle groups -- including your hamstrings, quadriceps, hip flexors, gluteals and calves -- are vital for maintaining a strong frame and stabilizing your legs on top of the ski's narrow surface, says fitness-facts.com."
http://www.livestrong.com/article/377413-fitness-water-skiing-workout-exercises/#ixzz1xP66wLFW
Translation: Pretty much all of them. But this week I figured I'd search into the "gripping" part of waterskiing. To hold on to the rope you use your wrist extensors and flexors. Typing a lot is actually a great way to strengthen both of those muscles. Of course, you have to be careful with your wrists so you don't get carpal tunnel syndrom. But since I no longer take notes on my lappy (I don't take notes at all actually), my grip has been much weaker. Here is one website's suggestion to work those two muscles (the website also tells you how to stretch them once they are nice and sore too!).
To strengthen the wrist extensors, brace forearm against thigh with palm facing down. Holding dumbbell, curl wrist up. To strengthen the wrist flexors, brace forearm against thigh with palm facing up. Holding a dumbbell, curl wrist up. (from http://waterski.about.com/library/weekly/blforearm_strength.htm)
Jess says she really likes the squeezy grip things you can buy at Big5 or other athetic stores. But if you don't have stuff/time and energy to go buy a squeezy, you can use items you already have at home.
Rubber band stretch:
Place a large rubber band around the thumb and fingers of your right hand. Slowly stretch your fingers outward and stretch the rubber band out. Relax, then repeat 10 times with each hand.
Wrist roller exercise:
Tie a light weight to the end of a rope and wrap the rope around a broom handle or wooden stick. While standing, with your arms fully extended in front, roll the weight upward by rotating the broom toward you (away from you works the flexor muscles). When the weight reaches the top, lower it back down. Repeat two to three times, then relax.
( http://www.ehow.com/way_5640675_wrist-extension-exercises.html#ixzz1xP84iQb8
However the website does recommend only doing these 3 times a week as you can injure yourself.
Stubes says you can just move pipe. You choose, but here is some info!
Thursday, May 31, 2012
It is ON!!
Ok. Whether you responded to this in Facebook or on blogger, I am assuming you are in. I think we should start this Saturday. That will give us 7 other Saturdays until we go to Redfish. I've been doing some research and will try and post some Water-skiing prep workouts or other tips etc as we go. I don't really care if you put in $ or not. I'm going to find something awesome for the winner (I'm thinking a new neoprene lifejacket... any other suggestions?). If you don't have blogger you can always message me your % in facebook or email (ludlow.rachel@gmail.com) and I will put them up for you. Remember we are going off % of lbs lost. You don't have to have a nice scale, just the same scale week to week. It helps to do the same day and time for weigh in (same clothes/naked if you can as well) but this doesn't always happen.
To calculate your %, take weight at beginning of week 1 (lbs1) and subtract your weight at the beginning of week 2 (lbs2). Take the difference (diff) and divide by the first week's weight (lbs1). Mathmatically it should look like this:
PRE-WEEK CHALLENGE:
FOOD DIARY. Most people have little to no idea of how much (or little) they are eating. Even if you don't keep track of calories or any nutritional information, try keeping a food journal for a week. You will be suprised how much knowing you will have to write it down will keep you from eating!
To calculate your %, take weight at beginning of week 1 (lbs1) and subtract your weight at the beginning of week 2 (lbs2). Take the difference (diff) and divide by the first week's weight (lbs1). Mathmatically it should look like this:
lbs1-lsb2=diff,
diff / lbs1= % lost!
And feel free to post whatever works, we all know Jen will be on the Watermellon Fat Flush, Mommer will be eating away the pounds of carrots, and I like to down squash and zuchinni... but find what works for you and post some!! Love you all!
PRE-WEEK CHALLENGE:
FOOD DIARY. Most people have little to no idea of how much (or little) they are eating. Even if you don't keep track of calories or any nutritional information, try keeping a food journal for a week. You will be suprised how much knowing you will have to write it down will keep you from eating!
Saturday, May 26, 2012
Waddoups biggest Loser
Any one up for a little challenge?
LETS GET BUFF FOR REDFISH YA'ALL.
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