stability & strength

I finally started  my day with a workout!  It has been over a week since that has happened. 🙂

I chugged some water, then got down to business with a stability/strength routine.  It is extremely important to make sure that your stability is top notch.  Not only do we use stability while we exercise, but we use it in everyday life.  Did you know that 70% of ACL (and other joint injuries) take place in non-contact events, such as stepping off of a curb?

I am a runner, and we run in a straight line (well, most of the time), so it is rare that we change planes of motion as other athletes do.  Think football players darting all over the field and changing the way that they move in a matter of seconds.  Therefore, our joints are normally not as stable as other athletes.  This also proves true for the swimming and cycling that I do!

I have been experiencing some knee and ankle pain lately, and talked to a few trainers and did research myself, and decided that I need to take a step back from strength training to stabilize my joints.  This does not mean that I need to stop lifting weights, but it does mean that I am going to lift lighter weights and do more circuit training in the coming weeks.

  • Instead of doing bicep curls, I will do bicep curls standing on one leg.
  • Instead of doing lunges, I will do a lunge + lift.
  • Instead of doing tricep kickbacks, I will do them while in a static squat.
  • Instead of doing chest presses, I will do chest presses on a stability ball.

You get the idea, right?

(Source)

These stability moves will strengthen my core, legs and arms and sometimes prove to be better for the normal person than a heavy strength routine that so many of us are accustomed to these days.

Stability is important in our everyday lives, and I want to get myself more stable in my joints in order to improve my athletic performances, and to decrease my risk of injury.  Everyone should start a new routine with stability.

(Source)

I started my new program today with the following 35 minute routine:

  • Chair squats with hammer curls (3 sets)
  • One leg squats, alternating legs (3 sets)
  • Bicep curls on 1 leg, alternating sides (2 sets)
  • Static squat with triceps kickback (3 sets)
  • Overhead press on 1 leg, alternating sides (2 sets)
  • Chest press on stability ball (4 sets)
  • Lunge and lift, alternating sides (2 sets)
  • Static quarter squat with YTA arm movements (2 sets)
  • 12 Pushups to Plank for 1 min. (2 sets)
  • Situp circuit – Vups, Bicycles, Worm (2 sets)

My legs were screaming – so. many. squats.  It was GREAT!

If your goal is to tone your muscle, and not gain bulk, make sure to lift weights s-l-o-w-l-y!  So many people bring the weights up and down so quickly, when in fact, the weights should be lowered slowly in order to engage the muscle.  Try it out, you will see results!

On to breakfast!

Oats with nut butter for post workout fuel to aid in muscle repair.

Steel cut oats with almond milk, banana and ground flaxmeal.  Topped with 1 tbsp maple cinnamon AB, 1 tbsp South America berry jam, 1 tbsp kaia chocolate granola, coconut flakes.

I actually made it look pretty today, despite the fact that I was running out the door.

Lunch consisted of more Millet Patties, on a bed of spinach mixed with pom-orange poppyseed dressing.

And, Key-Lime yogurt with Raspberry granola.

The yogurt was awesome, and more like a dessert.

Snacks included a grapefruit, dried pineapples and cinnamon almonds for some pre-run fuel.

Hopefully this rain holds off for my run!

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One Response

  1. you are so right that doing the workout moves properly and slowly makes the biggest difference! Thanks for reminding me 😉

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