Category: Exercise

10 Dumb Exercise Mistakes

January 2, 2013

As a group fitness instructor, and personal trainer, I’ve seen, and heard alot of dumb things.  Here’s a perfect example of an all-too-common dumb exercise mistake.

Don’t take exercise advice from friends.  Instead get a trainer to give you professional guidance.

If she did, you wouldn’t be on the floor.
Your friend doesn’t know what she’s talking about.

 

Falling off an exercise ball may cause a broken arms or head injuries.

 

 

10 DUMB EXERCISE MISTAKES

  1. Sporadic or inconsistent workouts keep you from reaching your fitness goals.
  2. Overdoing your workouts, and then taking pain killers so you can go back for more.
  3. Working your upper body and not your lower body.  And vice versa.
  4. Taking exercise advice from friends.  Hire a personal trainer instead.
  5. Never learning correct exercise techniques, or how to use equipment.
  6. Exercising on an empty stomach.  Good way to get dizzy.
  7. Having an unbalanced exercise routine.  You need cardio, strength, flexibility, and stress management.
  8. Taking an advanced Pilates class, when you’re core is weak.
  9. Causing self-inflicted injury when you overloaded the bar.
  10. Thinking that working out is equivalent to torture.

HOW TO AVOID DUMB EXERCISE MISTAKES IN 2013

The best way to avoid dumb exercise habits, is to hire a personal trainer.  You’ll actually save money by doing so, because a trainer can teach you correct technique.  When you understand the right way to exercise, you’ll avoid costly injury, and reach your goals much quicker.

Copyright 2013 Irene Pastore and Blue Moon Personal Training

Exercise of the Month: January 2013

January 1, 2013

THE LAT PULLDOWN

Latissimus Dorsi Muscle

Type: Strength Training Exercise

Equipment:  Lat Pulldown Pulley Machine

Correct Form

  • Sit with your back straight.  With both knees forming right angles, place knees directly under the knee pad.
  • Grip the overhead bar slightly wider than your shoulders.
  • Slowly pull the bar to chest level, moving elbows behind you, drawing shoulder blades together.
  • Slowly return the bar to the start position.
  • Keep movements smooth, slow and controlled.
  • Exhale as you bring the bar down.  Inhale as you release the bar up.
Lat Pulldown on Pulley Machine
Lat Pulldown 

Cautions

  • Do not bring the bar behind your neck. Doing this, may lead to injury.
  • Do not throw your head back.
  • Do not overload the bar with too much weight. Doing so, may lead to injury.
  • Do not attempt this exercise if you experience pain.
  • Do not yank the bar down.

The exercise described in this post is informational, and not meant to replace the guidance of a personal trainer in a live setting.  Exercises performed incorrectly may result in injury.

Copyright 2013 Irene Pastore and Blue Moon Personal Training

Christmas, Spirtuality, and Fitness

December 18, 2012

If you haven’t already seen A Christmas Carol, based on the 1843 book by Charles Dickens, click the link, and watch the entire movie on YouTube.

This version was released in 1951, and is considered the best production.  It stars the late British actor Aleister Sim.  The main character is Ebenezer Scrooge, a chronic miser who hates Christmas, is disgusted with the poor, and dislikes the merriment associated with the Christmas season.

Written in six weeks, Dicken’s book has never been out-of-print.   The plot centers around the emotional, ethical, and spiritual transformation of Ebenezer Scrooge, after supernatural visits from his late partner, and the ghosts of Christmas past, future, and present. 

You might be wondering what this film has to do with fitness, and why I’m writing about it.

Your spiritual life has all to do with your well-being.  How you treat others, whether you abuse your health, whether you’re a perpetual liar, take what belongs to others without remorse, or whether you drive your neighbors crazy with your noise.  It all boils down to chosing a selfish or selfless attitude.

Fitness is more than keeping your body in good shape. Take a look in the mirror and ask yourself what sort of person you are.  Your emotional life affects your health.

Make resolutions for the New Year to be less like Ebenezer Scrooge.  If he hadn’t changed, he probably would have died of a broken heart, for all his unhappiness of things past.

Copyright 2012 Irene Pastore and Blue Moon Personal Training

Exercise Of The Month: December 2012

December 2, 2012

PILATES UPWARD PLANK

Pilates Upward Plank
Pilates Upward Plank

Type: Stabilization Bodyweight Exercise

Level: Intermediate.  Requires considerable strength when performed correctly.

Equipment: Non-skid mat.  Sneakers optional.

Correct Form

  • Shoulders are higher than the hips, while the hips are higher than the knees, and the knees are higher than the ankles.
  • Do not sag.  Maintain one long line from shoulders to ankles.

Variation: Turn palms outward if the inward position is uncomfortable for your wrists.

Cautions

  • If you have carpel, or sensitivity in  your wrists, this exercise may feel very uncomfortable.
  • Do not attempt this exercise if you experience pain.
  • Do not throw your head back.

Muscles Worked: Triceps, Hip Flexors, Abdominals, Trapezius, Rhomboids, Teres Major, Latissimus Dorsi.

How To Perform Pilates Upward Plank

  • From a seated position, turn palms toward body.
  • Bring chin toward chest.
  • Exhale and lift up balancing on heels and hands.
  • Lower down to start position.
  • Repeat exercise for 8 to 10 repetitions.

The exercise described in this post is informational, and not meant to replace the guidance of a personal trainer in a live setting.  Exercises performed incorrectly may result in injury.

Copyright 2012 Irene Pastore and Blue Moon Personal Training

Hand Powered Appliances: Get Off The Grid And Get Some Exercise

November 11, 2012
Instead of using a noisy leaf blower, rake leaves manually. You’ll feel better getting exercise.

Power outages are not much fun.  Keeping body and soul alive during a time when you have no lights, no fridge, no phone, no heat or hot water, takes it toll on your emotional and physical well-being.

During Hurricane Sandy, there were parts of New York City that had no cell phone service.

For sure, there will be a next time when the power goes out. You can start getting off the grid, by making lifestyle changes in the everyday products you use.

In addition to saving you money, manually powered appliances give you more exercise.  Continue reading “Hand Powered Appliances: Get Off The Grid And Get Some Exercise”

Body Building At 93

November 5, 2012

Dr. Charles Eugster, a British dentist decided to take control of his aging process.  At 87, he hired a personal trainer, and learned how to improve his health through strength training.

Anyone can do this.  The doctor said so himself.  And it’s true, because it’s never too late.  Dr. Eugster has set an example for people over 50.

He took the time to improve his health and appearance and became a positive role model, for people of his generation, which, for the most part, are in bad shape.

Dr. Eugster hasn’t done anything amazing.  His actions are amazing, because he is so different than most people. Taking control of his health at an advanced age is highly commendable.

Click the links to read the story in the International Business Times, and MSN.

If you’re over 50, and want to start exercising, pick up a copy of Biomarkers: The 10 Keys to Prolonging Vitality, at Amazon.

Here are links to the story in the International Business Times, and MSN.

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Copyright Irene Pastore 2012 and Blue Moon Personal Training