Thanks to all of you who have been following KissWorkouts.
We’ve been “quiet” on the blog front for a while, as we’ve been making preparations to move to Northcoast Training.
Well, we’re finally there, and hope you’ll visit us. The new site has been updated with new articles, recipes and training tips and we’re even building an entire alphabet of short, intense workouts (with videos) that we think you’ll enjoy.
We hope you’ll subscribe to receive timely updates as new posts are made and look forward to your comments!
Thanks, and we hope to see you soon!
Do you find yourself skipping the occasional workout due to a tight schedule? Are you missing runs due to an injury that’s aggravated with running, but which might tolerate a cross-training activity just fine? Is your desire to lose weight what gets you out the door to exercise, and yet you’re still wondering why the pounds aren’t melting away? The Tabata Protocol may just be the answer you’re looking for, as it provides both aerobic and anaerobic training benefits in a very short amount of time, and can be done in ways that provide cross-training opportunities for everyone.
Admit it … the watch we wear on our wrist could launch the Atlantis, but most of us can’t figure out how to work the darn interval timer to time a track workout or a Tabata protocol. Continue reading
The adult human has 206 bones linked in a variety of ways (… “the knee bone’s connected to the thigh bone, thigh bone’s connected to the hip bone, the hip bone’s connected to the back bone … ”). Our skeleton literally supports us as we function in the world. While the hinge joint of the elbow allows movement in only one direction, the knee’s hinge joint permits some “swiveling.” The thumb moves across the palm of the hand thanks to a saddle joint, and a pivot joint in the forearm allows twisting of the wrist. The most range of movement, however, is provided by a “ball and socket” joint. The hip, with the head of the femur tucked snugly into the socket of the pelvis, is a perfect example. The hip provides an ideal balance between mobility and stability, and figures prominently in the well-being of runners as well as other bipeds. Continue reading
“Tough what?” our friends ask. “Tough Mudder,” we reply.
“But why?” they mumble. “Why not?” we respond.
I’ve had some time since tapping the “send” button to reflect on the decision to join legions of people younger than my own children in this craziness, and it boils down to 3 reasons that are easy to articulate and easy to defend. Continue reading
Welcome to our final installment on basic equipment for your home fitness program! We’re wrapping up this series with our last 2 recommendations for equipment for your personal home gym with an focus on function and simplicity. (We, at KissWorkouts, understand that if you can’t Keep it Short and Simple, you’re likely not going to stay with any fitness program!)
Sandbag: We know this seems like an odd item to have in your fitness arsenal and, quite frankly, it needn’t be your first acquisition. However, most people could do a lot worse than having a sandbag of their very own. (C’mon … you wouldn’t share your stick deodorant with just anyone, would you?) A sandbag, like a pillowcase filled with angry cats, is an unstable
Old duffle + playground sand + freezer bags + duct tape + trash bag = awesome piece of workout gear. (Using a bathroom scale, we made each little bag 5#, making it easy to adjust the weight!)
In the spirit of Keeping it Short and Simple we continue with the next two items (of only 7) to add to your home gym … a kettlebell and a bar.
Kettlebell: This is a great piece of equipment, and has gained recent popularity in the U.S. thanks to a humorous Russian, Pavel Tsatsouline. (We just call him Pavel, since we can’t quite get our mouth around Tsatsouline. We don’t know any other Pavels, and are pretty sure our comrade doesn’t mind that we refer to him by just his first name. In fact, go ahead … google “Pavel” and see what you find! ) A good size kettlebell for most women to start with would be one between 17.6 pounds and 26.5 pounds (8 – 12 kg). (Actually, many men would be well-advised to start with something in the same range … ) Kettlebells are often used dynamically, so generally you’ll be working with one that’s a little heavier than what you’d choose if using a dumbbell for presses, rows, flyes, etc.
Today’s post discusses medicine balls, another useful piece of gear to have available in your home gym.
Thank goodness they don’t make them the way they used to! There’s no need to toss a sand-filled bladder or make your own medicine ball out of animal skins sewn together and filled with sand. In the KISS spirit, don’t bother getting anything with a rope, handle, or anything that’s removable; if, down the road, you find that you’re a real med ball fan, then you can knock yourself out and collect them all! Also, make sure you get one that doesn’t bounce! We can’t say this clearly enough. DO NOT GET A BOUNCY BALL! You will fully appreciate this advice when Continue reading
While it is absolutely true that you can get healthy and fit without owning one single piece of gear, the truth is that a few carefully chosen pieces of equipment can help you by providing you with:
- More interest in exercising (Who doesn’t enjoy “toys?”)
- Increased flexibility in program design (Having a medicine ball or a stability ball greatly expands the variety of exercises that can be incorporated into a program.)
- Increased options for challenging your body (Trust us on this one. While you can learn to do an L-stand against the wall to build upper body strength and get over your fear of being upside down, it’s not going to be the same exercise as going from a plank to a pike and back again a few times while your feet are perched on a stability ball.)
For this reason, we are sharing what we consider our favorite pieces of equipment and, when possible, options for substitutions or for making them at home. We hope you’ll consider the cost in your time or money a small investment in your health. Continue reading
Last week we left off with descriptions of the Squat Pose and Low Lunge. Today we break down 3 additional poses selected with the specific needs of runners in mind.
Standing Wide Angle Forward Bend: Many people enjoy this pose for no reason other than because it just feels good! Continue reading