Category: strength training

WINTER-CISE

by Claudia Fountain, posted in Meditation, newsletter, strength training, Uncategorized

Oh baby, it’s cold outside!

Keeping it short and sweet. While winter here in central Oregon got off to a slow start (no white Christmas to be had), the mountains finally have snow. I’ve been ready to jump on my skis since Thanksgiving, and have switched up my leg strength program with three of my favorites exercises. These three use very simple equipment—the wall, a suspension trainer, and dumbbells. What is key to these versions are the biomechanics of them. I am putting emphasis on isometrics (no movement), and the eccentric (negative/with gravity) phase of movement. What is really fantastic about these versions is that they are very applicable to activities of daily living (think sitting down, going down stairs). So, before stepping into skis, or to simply enjoy greater stability and strength, give this set of exercises a try. You will find the link below. 👇🏿👇🏾👇🏽👇🏼👇🏼👇🏻👇

top 3 leg conditioning exercise for winter sports

P.S. My labor of love on ETSY – Made With Mantra Shop!  I design and hand-knot unique one-of-a-kind japa malas (prayer beads).  I also offer custom made-to-order malas, along with repair or restring of an existing mala.  Each mala I create is imbued with mantra as I knot.  My intention is for these small offerings to bring peace to each wearer/user.  It would bring me great joy if you checked my little shop out.

Deep Summer Dive

by Claudia Fountain, posted in newsletter, Self Care, strength training
“When everything is moving and shifting, the only way to counteract chaos is stillness. When things feel extraordinary, strive for ordinary. When the surface is wavy, dive deeper for quieter waters.”
–Kristin Armstrong

We’re deep into summer. The sun is hot, the water is cool, and sunscreen is my best friend. 😎 

Today we dive into the next movement pattern in my 5 video series–the pull. A common action in daily life, whether you’re opening a door, starting the lawnmower, or unloading the car for a day at the beach. The stronger you are, the easier these activities become. In The Pull video, I demonstrate three very simple options using equipment that is easily available–elastic resistance, dumbbells, and a suspension trainer. A bench, chair, or stability ball round out what else is needed. When engaging in pulling movements we are using our arms, shoulders, and core (spinal extensors/abdominals). These exercises engage them all. Give one of these variations a spin, 2-3 days a week, 1-3 sets of 8-12 repetitions. 

On another note, I have added a new Yin Yoga video over on my Vimeo platform. This particular session focuses on the hip flexors and low back, helping to relieve an aching low back. Yin yoga is a wonderful way to slow down, practice self-care, and find some of that “quieter water.”

In closing, I would like to share that I have dialed back my public virtual classes, and am now only doing semi-private/small group, and private sessions. If you’re interested in working with me, drop me an email: claudia@physiquebyfountain.com.

In health, wellness, and peace,
Claudia

HELLO SUMMER!

by Claudia Fountain, posted in Exercise, Fitness, strength training, Uncategorized

And, hello muscles! In this post, I continue the discussion I began last month on the benefits of strength training as we grow older.

Exercise, and particularly strength training, is critical to maintaining bone health. We achieve peak bone mass during the first three decades of life, which then begins to decline over the rest of our lifespan. For women, the losses accelerate after the onset of menopause (O’Flaherty, 2000). Contributing factors to bone loss are a sedentary lifestyle, low calcium and vitamin D levels, and hormonal changes. As we age bone remodeling decreases in both sexes leading to a negative bone balance at specific critical sites (Rosen et al. 1994). A large part of the solution is weight training, which has been shown to effectively increase bone mineral density in the spine and hips of post-menopausal women (Zehnacker & Bemis-Dougherty, 2007). [More research is needed on the effects of resistance training on bone density in older men.]

To reverse bone loss combine resistance training (exercises such as squats, leg press, leg extension, hamstring curl, hip extension, back extension, bench press, shoulder press, biceps curl and triceps extension) with high impact activities (jumping, skipping, hopping, jogging). If you already have osteoporosis, or other joint issues, then choose walking, hiking, or low impact aerobic classes.

How much resistance training is needed to affect change? Try doing 2-3 sessions per week, of 5-6 different exercises for both upper and lower body, 2-3 sets of 8-12 repetitions (70-90% of 1 repetition maximum), which can be done in as little as 20 minutes. 

There’s no down side to adding in a few sessions per week. 😃  Increasing muscle mass equals better metabolism, better body composition, and better bones! 

👙🩳🩱🦴

In closing, I offer you two new videos. The first video is the second in my 5 Essential Exercises series – The Push. I cover four of my favorite upper body exercises that just about anyone can do. The second video is a vinyasa yoga practice where I talk a bit about the fifth limb in Patanjali’s yoga system – Pratayahara (turning in).

May this summer find you thriving and well!