Rock Solid Abs

Want strong abs?  Here are 2 exercises you should be doing; the plank and bicycle crunches.

Plank

Assume the push up position.  Engage your abs and tighten your entire body, squeezing your feet, knees and thighs together while you are lifting away from the ground.  Your back should be straight, with your butt down, not piked up.  Your back must remain straight, so keep your abs tight or else your back will sway as your abs drop.  Hold this position for 30-45 seconds a few times a week.

Bicycle Crunches

Lay flat on your back, hands behind your head, feet off the ground, knees bent.  Bring your left knee into your right elbow and switch.  Your bent legs should be cranking like you are pedaling a bike.  Be sure to keep your abs tight and work hard to bring your knees to elbows.  Do 25 to start.

Remember, you cannot spot reduce a body part.  To lose the belly flub you need to incorporate abdominal work with cardiovascular exercises, strength training and good nutrition.

Now go run!

Keli 🙂

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Post-Partum Impression!

Kara Goucher raced the Boston Marathon yesterday (Monday, April 18th) a mere SEVEN months after giving birth to her first child.   Not only that, she PR’d in 2 hours and 24 minutes!  Now that’s a supermom!

Read about Kara’s amazing athletic feat at Runner’s World.  Click here for the full story!

Now go run!

Keli 🙂

Get It – Sustainable Seafood Guide

Fish and seafood is good for you and you should definitely make it a part of your diet.    As the demand for seafood increases, many populations of the large fish are overfished.    Toss into the mix the fishing and farming practices and we have a huge problem!

Luckily, there’s one simple thing you can do to help be a part of the solution, not just the problem.  The Monterey Bay Aquarium has produced a Seafood Watch wallet-sized card you can carry with you.   There are Best Choices, Good Alternatives and fish to Avoid.  Following this guide will help ensure that you are eating fish that is caught or farmed using environmentally friendly practices.

For more details, check out www.seafoodwatch.org or visit the Monterey Bay Aquarium’s website at http://www.montereybayaquarium.org/cr/seafoodwatch.aspx?c=dd

Now go run!

Keli 🙂

Sore Muscles? Give Them A Roll!

I discovered the benefits of using a foam roller a few years back when I had some ITB problems while training for a marathon.  While having a deep tissue massage is great for injuries, the foam roller allows self massage and you can hit those tight spots in the comfort of your living room.

  • To work the hamstrings sit with one leg on the foam roller and roll down across the roller, using hands to guide you up and down the roller.  If you have a tender spot, you’ll find it quickly.   Continue for a few minutes then switch legs.
  • For the ITB, you’ll lay sideways on the roller and roll from the top of your hip down to your knee.   Again, using your hands to guide you.  If you have a tight ITB you will definitely feel it and it will be a mix of pleasure and pain.  Keep rolling and then switch sides.
  • For the quads, lay face down with the roller on one thigh, again, using your hands to move your body up and down across the roll.  Switch sides.

A foam roller can be used daily and great to do at the end of the day while you are watching tv or a movie.  You can buy foam rollers at Target, Big 5 or other sporting good stores.

Now go run!  And don’t forget to roll afterwards!

Keli 🙂

Check This Out!

Looking for lower calorie versions of your favorite foods?  If the answer is yes, check out the Hungry Girl website.   It’s chock full of tips, tricks and a ton of recipes that take a favorite, high calorie, high fat item and gives you a lower calorie swap.  One thing to note, if you don’t like to cook or prepare your own food, this site might not be on your top ten, but it’s worth a look-see!

Now go run!

Keli 🙂