Kathy Kaehler
By Kathy Kaehler
Water workouts aren’t just for grannies in swim caps, anymore. Far from it. Even my long-time client Julia Roberts bought into my water fitness plan.
My training programs often include the pool because I like how the water allows you to run hard, stretch deep and develop long and lean muscles. So with the weather warming up, why not consider hitting the water for your workout? If you don’t have a pool in your backyard, there are other options: Gyms today often have pools, indoor or outdoor, or you could try community centers, YMCAs, hotels or local colleges.
Beginners may want to take a class to get started. From there, the possibilities are limitless. There are hundreds of exercises that can be done in the shallow and deep ends of a pool. I’m not just talking about doing laps up and down, or treading water. You can actually do many of the same exercises in the water than you can on land, including walking, marching, running, cross-country skiing, kicking, leaping – even crunches.
When I have Julia in the pool, we do a range of shallow- and deep-water activities. The cardio exercises include jumping jacks, water walking and water running in the deep end using flotation belts. For toning, we do scissors, heel lifts, leg lifts, leg circles and knee swivels.
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By Kathy Kaehler
St. Patrick’s Day brings out the crowds for parades and lots of Irish food and green beer. So why not keep with tradition and make your workout green, too? I’m referring to environmentally-friendly exercise, of course.
Going green with your workout routine is actually pretty easy to do. Here’s how:
*Get outside. Electrically powered exercise machines at fitness centers and home gyms require a lot of energy to operate. But by taking your workout outdoors, the only energy required is yours. Walking, hiking, biking and jogging are all great cardiovascular activities. Along the way, stop to strength train by using your body weight for resistance with lunges, squats, push-ups, pull-ups, dips and step-ups.
Not only will you get a great workout, you’ll also have lots of fun connecting with the natural world and your community. You can go it alone, enlist a workout partner or even start a workout group in your neighborhood.
*Unplug at home. If outdoor exercise is not an option, try creating a home gym using equipment that, again, requires you to generate the power. Some examples: dumbbells, tubing, kettle bells, jump ropes and self-powered cardio machines such as spinning bikes and rowing machines.
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By Kathy Kaehler
Kicking off a New Year’s exercise program takes some preparation, so make sure you get going on the right foot.
Taking care of your feet can mean the difference between keeping pace with your program and sitting it out on the sidelines with aches, pains and injuries -- not just of your feet but your legs and back, too.
Your feet are the foundation that supports your body, so keep that foundation strong with the following steps:
*Invest in good shoes. Not just any pair of sneakers will do. Get the right shoe for the fitness program that you are doing -- walking shoes for walking, running shoes for running, and cross-trainers for just about everything else. Look for shoes from reputable sports-shoe companies, and then get fitted properly.
*Stretch. Keep your feet flexible with some simple stretches. Try this one: Take off your shoes and roll each foot over a tennis ball while you sit at your desk, read or watch TV. This really stretches the arch of the foot.
*Cut your toenails. Keeping your nails trimmed properly is very important because pressure on your feet increases during exercise. Sore toes will nix any workout.
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By Kathy Kaehler
Every year millions of Americans make a New Year’s resolution to shape up. But for many, those good intentions are gone by the time they plop on the couch for the Super Bowl.
To really get fit in ’08, you’ll need a good game plan. Here’s how to put one together:
1. Set a goal. Don’t just say you want to exercise more. Be clear about what you want to accomplish – weight loss, more energy, better health, greater endurance, stress reduction, etc. – then get specific. Small, realistic goals (losing 10-15 pounds by swimsuit season, rather than 40, for instance) are most likely to lead to success. Write down your goal and tell it to friends and family members so they can offer support throughout the year.
2. Devise a practical strategy. Look at your work and home schedules and figure out the best time to exercise. Then set up your workouts on your calendar, writing in specific fitness appointment times.
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By Kathy Kaehler
Most of us end up feeling like a stuffed turkey after Thanksgiving. But once you’ve enjoyed your meal and had some time to relax, why not get the whole gang moving rather than hitting the couch?
You’ll all feel better once you’ve snapped out of that turkey coma. Plus, exercise can be a great way to spend time together as a family.
Here are some ideas for family fitness fun to enjoy over the Thanksgiving holiday:
*Turkey trot. You don’t have to run like participants do in some of the organized turkey trots around the country. You could go for a light jog or even just take a brisk walk. Bring the dog along, too. Enjoy the company and the autumn scenery -- the sky, sunset and fall foliage. A good 20-minute turkey trot will help you feel refreshed and energized.
*Flag football. Football is the game du jour for Thanksgiving. But instead of watching it on TV all day, why not get a game of your own going? You probably have enough participants around the house to make for one lively showdown.
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By Kathy Kaehler
Getting in shape for a big event like a class reunion or a wedding is one thing. But prepping for a Playboy cover definitely raises the bar a few notches.
To get Kim Kardashian buff for the December cover shoot, I developed a no-fuss training program that doesn't require any special weight-training equipment yet still is very effective.
Kim wanted to focus on her arms, legs and famous backside. So in addition to her working out on the elliptical trainer and walking every day, she followed the toning program I devised to target her hot spots. You can do it too, right at home. Here’s how:
*Lunges. Start by standing up straight with your hands at your sides. Take a big step forward with your right leg, lowering the body until your right thigh is parallel to the floor. Straighten back up and repeat on the left side. Do three sets of 10 repetitions with each leg.
*Sit-down squats. Start by standing in front of a chair and then sit down on the seat and stand back up. Do three sets of 15 reps.
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By Kathy Kaehler
Whether it’s Hollywood or a hoedown, blue jeans never seem to go out of style. But looking bootylicious in your favorite pair takes some work.
To help you get the rear view you desire, follow a smart diet, take a 30-minute daily walk or engage in some other cardio, and do the following toning workout at home every other day. All you need are a pair of 8-pound dumbbells, a sturdy kitchen chair, a deck of cards, a coffee table and a floor mat or towel.
*Walking lunges with weights. Holding your weights in each hand, take a giant step forward with your right leg, lowering the body until your right thigh is parallel to the floor. Keep your back straight and focus looking forward. Straighten up and bring the left leg forward into the next step as you move across the floor or down your hallway. Aim for 10 lunges in a row and then turn around and repeat. Do this twice.
*Sit down/stand up squat. Stand in front of a chair and sit down on the seat. Then stand back up, raising your arms until they are straight out in front of your shoulders. Repeat 20 times.
*Kick backs. Start on all fours on the mat or towel on the floor. Then take your right leg and extend it straight back with your foot off the floor. Next, bend the knee and flex your foot, press the leg up and then lower, all the while squeezing your buttocks. Do 25 lifts on each leg.
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By Kathy Kaehler
As temperatures cool across the country, kids will be spending even more time indoors playing video games. But if you can’t beat 'em, why not join 'em?
That’s what I did. One of my sons got a Wii console for his birthday. In addition to all the superhero games and Pokemon, he also got a slew of sports games.
Intrigued, I decided to challenge him to boxing. Wow, was that a workout! My arms were burning, my heart rate was up and I was loving it.
I’ve recently started playing the tennis game myself. And my son and I really get going on the bowling.
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By Kathy Kaehler
Too busy with work to work out? Well consider this: If your job requires frequent flying or other business travel, exercise may help boost your performance.
That’s because staying in shape can help fend off the aches and pains – and sick days – that come from straining your back by heaving luggage or pulling a leg muscle by darting through airports or train and bus stations. A well-rounded exercise plan also gives you energy to keep pace and helps you deal with the stress of it all.
But many Americans are too out of shape to even stow their bags on an airplane or lift them into the trunk of a car. On a flight from California to New York, I had to help out a woman in front of me who simply could not get her bag above her shoulders to place it in the overhead compartment.
Want to avoid this embarrassing scenario? Try these exercises about three times a week:
*Full-body plank. Start face down on the floor, resting on your elbows with your palms flat on the floor. Lift up so that your body is straight and your weight is on your forearms and toes. Keep your head in a neutral position and hold. Pull your abs in. Don’t sink. Try to stay in this position for a minute or more. This exercise will strengthen your upper body as well as your core.
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By Kathy Kaehler
If you’re past your 20s, you’ve probably noticed that your body isn’t as easy to maintain as it used to be. That extra slice of pizza may be more likely to hit your middle, and your muscles may not recover as quickly as they once did.
No doubt: As we age, our bodies slow down. We start to lose bone and muscle and we gain weight that becomes incredibly stubborn to lose.
But take heart, you can fight flab – and aging – in as little as a couple of hours a week.
How? By strength training.
Not only does it help keep you bones strong and fight osteoporosis, but it also helps keep your muscles fit and your waistline trim.
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