Author: Irene Pastore

Hello! I am a Personal Trainer, Yoga and Pilates Instructor who specializes in fitness after 50. My service is Live Streaming. Connect with me from anywhere in the world. I look forward to helping you achieve your health and fitness goals.

Virtual Fitness: How To Do Fitball Thigh Stretch

October 10, 2021

Fitball Thigh Stretch

Instructions: Getting your foot on the fitball without external support requires excellent balance. Once your foot is resting on the ball, begin slowly tilting toward the ball until you feel a sufficient stretch on upper body and inside the thigh. Move slowly.
Modifications: 1) Stand close to a wall. Place both hands at shoulder height against the wall. Allow the wall to support you, as you place your foot on the fitball. 2) Using a smaller ball will make it easier. 3) Don’t fill the ball to capacity. The more air, the harder it is to balance.
Benefits: This exercise stretches the inner thigh (adductors), and the side of the torso. Improves balance. Strengthens the core.
Equipment: Fitball, sneakers, exercise mat.
Caution: This exercise is not for beginners. Do not attempt it unless you have excellent balance. Perform the modifications instead. Do not use a ball that is too big for your ability. Filling the fitball to capacity, makes balancing more difficult. Avoid doing this exercise near furniture.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Why Hiking Preparation Is Important

October 8, 2021

Video: Officer Adam Cheney New Hampshire Department of Fish & Game “Hikers Not Prepared For Terrain” July 2018

Unprepared Is A Common Theme In Mountain Rescue

Current News Stories

www.CrescentValleyWeekly.com: 3/18/21 – Deadly Consequences Possible When Hiking Unprepared, By CV Weekly

www.whdh.com (News Boston) 8/7/21 – 7 Unprepared hikers helped off Mt. Hedgehog in dark, Associated Press

Los Angeles Times 1/13/20 Unprepared hikers rescued from Mt. Baldy area, By Jaclyn Cosgrove

Straight.com 10/26/20 Three rescue missions conducted for unprepared and lost hikers, including two individuals whose clothing froze solid, By Craig Takeuchi (Canada)

BurlingtonFreePress.com 11/5/19 Walking a trail: Here’s the top reason unprepared hikers need to be rescued, By Ryan Mercer

NewYorkUpstate.com 10/20/10 Lost, unprepared hiker relies on cell phone for light, falls and hurts knee: Forest Ranger rescues, By David Figura

Kansas.com 11/11/20 Blizzard traps unprepared hikers wearing shoes and jeans, Colorado rescuers say, By Brooke Wolford

Patch.com 10/19/20 Five hikers unprepared for weather changes rescued on NH mountain, By Jeffrey Hastings

NSNews.com 10/26/20 Unprepared hiker rescued from Hanes Valley, By Jane Seyd (Canada)

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Stay Safe In The Backcountry – Learn The 10 Essentials of Hiking

KNOW BEFORE YOU GO: Trip Planning Resources For Hikers and Backpackers

Virtual Fitness: How To Do Chest Stretches With The Exercise Stick

October 8, 2021

Overhead and Diagonal Stick Chest Stretch

Overhead Stick Chest Stretch

Twisting Stick Upper Body Stretch

Instructions: The top video demonstrates two movements that stretch the pectoral muscles; directly overhead, and diagonally overhead. The center video demonstrates the overhead movement only. The bottom video demonstrates a twistiing stretch for the obliques and spinal rotators.
Equipment & Benefits: The Stick is light and versatile. It’s used to improve balance and stretching. Click the link to read more about the stick. LINK
Modification: Don’t bring the stick all the way back. Cut the movement down by stopping when you feel you’ve had enough. Recognize your limits, and do not force the stretch.
Cautions: If your chest or front shoulders are tight, these exercises may be difficult for you. If that’s the case, then the diagonal move will be harder to do, and you’ll experience discomfort in your neck. Take it easy, and maintain a slow pace.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: All Fours Hamstrings and Glutes With Band

October 8, 2021

All Fours Hamstrings & Glutes

Target muscles are the glutes (backside) and hamstrings (posterior thigh).
Instructions: The All Fours Hamstrings and Glutes is a strength training exercise that targets the backside, and hamstrings . Lie on your back on your mat. Bend your knees at right angles, and place the fitness band around your thighs just above the knees.
Instructions continued: Roll over onto all fours. Align your wrists under your shoulders, and your knees under your hips. Slowly kick up your right leg aiming the sole of your foot at the ceiling, while maintaining a right angle at your knee. Pulse your leg toward the ceiling. Perform 3 sets of 8 – 10 repetitions. Repeat on the left leg. Do fewer sets and reps if you can’t do 3 of 8-10.
Equipment: Fitness mat, elastic band, sneakers.
How To Use The Elastic Band: The closer your knee gets to the mat, the greater the chances of the band sliding down and out of position. Thicker bands provide more resistance.
Modification: To reduce resistance, perform the exercise without the band.
Variation: Instead of the elastic band, use ankle weights around each ankle. Once secured , they will stay in place and are easier to control, than the elastic band. The heavier the weight, the greater the resistance.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do Dumbbell Reverse Lunge

October 7, 2021

Dumbbell Reverse Lunge

Description: The Dumbbell Reverse Lunge is a strength training core stabilization exercise that develops upper and lower arm, leg and thigh strength.
Instructions: Hold the dumbbells at your sides as if you’re going to do a Hammer Curl. As you bend your elbows to begin the exercise, turn the dumbbells upward so that both hands face the ceiling. Slowly step back into a Reverse Lunge as you perform the bicep curl.
Tempo: The model in this video is moving quickly throughout. I recommend that you slow down your movement until you get the hang of it, to avoid loss of balance. Failure isn’t funny, when it comes to working with hand weights.
Caution: This exercise requires the ability to stabilize your body as you step back while moving the dumbbells. If you’re unable to steady your movement, do the modification. Move slowly. This is not a beginner exercise.
Modification: Perform the exercise without the dumbbells. Place your hands on your hips, until you improve your ability to stabilize your body while moving into the Reverse Lunge.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider