I headed out for a walk last night. To my surprise, I saw this amazing sunset.
September is definitely one of my favorite months since it is a great mix of Summer and Winter. In Kelowna, the winds died down but we still have warm days and crisp evenings.
Today, I will share the second part of the interview I had with Coach Chris as we discussed the important stuff to include in your training program when you are in your 40s. If you missed the first part of the interview, you can check it here.
I got caught in a rainstorm while I was taking a walk. Thankfully, it was just quick then the sun came out and a rainbow appeared.
It is really cool when little surprises like this happen.
Today, I’ll share a great interview with Coach Chris as we talked about some important information that you need to know when it comes to training over 40.
This exercise works best with weights in front. Use a kettlebell, or dumbbells, to help you balance yourself through the movement. Lower the weights with both hands as you extend one of your legs. Keep your knees slightly bent.
Single Deadlift
Perform 1 set of 5 reps in a smooth controlled movement with a quick stop at the end position and with light intensity. Do the same movements with the other leg. We would like to target the gluteus maximus.
#2 – TRX Split Squat
Stand on one leg. Perform a split squat and come back up. Keep your foot flat while bending the ankle. Bring your knees forward but don’t let your knee past your toes too much. Bring your hips and other leg to start position.
TRX Split Squat
Perform 1 set of 5 reps in a smooth controlled movement with a quick stop at the end position. We would like to work on the gluteus maximus and the hamstrings. Do 5 reps on the leg you’re standing on and 5 on the other side, a total of 10 reps.
#3 – TRX Glute Bridge
Perform a glute bridge with your feet suspended from the TRX. Add some leg movement by straightening out your legs. Go back to the glute bridge starting position. Lower your hips to the floor. This completes one rep.
TRX Glute Bridge
Perform 1 set of 5 reps in a smooth controlled movement with a quick stop at the end position. We would like to target the gluteus maximus and the hamstrings.
#4 – Clamshell with Band
Use a mini band and place your legs through it, bringing it just above the knees. Lie on one side while your feet and knees are stacked. Separate the knees by lifting the top knee as high as possible. Bring it back down to start position.
Clamshell with Band
Perform 1 set of 5 reps in a smooth controlled movement with a quick stop at the top position. We would like to work on the gluteus medius, which is more on the outside of the hip.
#5 – Hip Thrusters with Band on a Ball
Place your heels on a stability ball with your hands on the side as you lay down. Lift your seat off the ground, your shoulders, hips and knees are in straight line. Keep your knees bent as you thrust your hips up and down.
Hip Thrusters with Band on a Ball
Perform 1 set of 5 reps in a smooth controlled movement with a quick stop at the top position.
Now, give these 5 exercises a go to help you build better glutes.
The following may not be an exercise but are definitely something worth to address:
Poor Flexibility When you have an injury, muscles all around that injury tend to tighten up. This decreases flexibility on that area even more. Men need to address that flexibility when it comes to an injury perspective and to a whole body perspective. Limited flexibility, in turn, affects overall health and leads to additional problems or injuries.
Less Focus on the Lower Body Men tend to focus on their upper body and pay less attention to their lower body. A recommendation that will help with knee pain recovery is to do a lot of hip work.Building strong glutes and hamstrings play a big role in decreasing knee pain.
Let us go through the best exercises that you can do at home to avoid knee pain.
#1 – Standing Hip Flexor Stretch
Take a big step forward with one foot and a step back with the other. Stand on the ball of your back foot. Keep your front foot flat and slightly bend the knee. Keep the abdominal area and glutes tight and bring your hips forward.
Standing Hip Flexor Stretch
Perform 1 set of 2 reps alternating back and forth with a good stop at the end position for 20 seconds and light intensity. We’re looking for a light yet targeted stretch that hits the quads in the thigh and the hip flexor, without putting much stress on the knee joint.
#2 – Knee Bent at 90 Stretch
Stand with your side and one arm against the wall. Bend your knee backwards to 90 degrees. Use your glutes and hamstrings to bring the knee back. Keep your lower back straight as possible.
Knee Bent at 90 Stretch
Perform 1 set of 2 reps alternating back and forth with a good stop at the end position for 20 seconds and light intensity. This exercise focuses on your glutes and hamstring doing the work, which puts less stress on the knees. You’ll feel a good stretch and flexibility in the hip flexors, thighs, and quads areas.
#3 – Bridge
Lie flat on your back, knees bent. Keep your hands on your side and tighten up the abdominal area. Push through the heels to lift the seat up. Remember to keep your back straight at all times. Return to start position.
Bridge
Perform 1 set of 5-10 reps in a smooth controlled movement with a good stop at the top position. This exercise focuses on strengthening your glutes and hamstring doing the work thus improving flexibility in the knees.
Give these exercises a go to help relieve and prevent you from having knee pain.
The family enjoyed the last bits of Summer and had fun in the lake. We took the stand up paddle board to the water one last time this season before putting it away for Winter.
I hope you enjoyed the first part of my interview with Samantha Gladish as we talked about the 3 best hormone hacks. If you missed it, you can check it here. Today, I’ll be sharing the second part of the interview as Samantha reveals her number one weight loss hack.
Happy Sunday! I hope you are having a great weekend.
Yesterday, the family and a few friends went on boating. The water is so amazing as I have never seen it so calm. Since the summer has ended, there were very few boats on the lake. It was a very great experience.
Today, I will share an interview with Samantha Gladish as we talked about the three best hormone hacks.
I got a nice hotel room overlooking a baseball stadium in San Diego. Each night there’s a baseball game and I find it so cool to work in the room with the window open and hear the sound of the game going on.
Today, I will be answering one of the most common questions that my clients ask me…
“Is there a way that I can stretch my quads without hurting my knee?”
These are the four knee-friendly quad stretches that you can do.
Stand tall and look straight ahead. Keep your hands on something stable and firm for balance like a chair or a wall so you can focus on the stretch and then bring your heel towards the seat.
Traditional Quad Stretch
A lot of people just can’t handle this position due to too much pressure in their knees.
I will demonstrate some tweaks that you can do to eliminate knee pain and get the benefits from this Traditional Quad Stretch exercise. The first two modifications may require loop tubing. But feel free to use a skipping rope, a towel, or anything handy to keep you in position.
#1 – Light Quad Stretch
Using the loop tubing or rope, perform a quad stretch. You can actually decrease the pressure on the knees by bringing the heel further instead of pulling the heel straight towards the chair.
Light Quad Stretch
Perform 1 set of 2 reps alternating back and forth with a good stop at the end position for 20 seconds and light intensity.
#2 – 90-Degree Quad Stretch
Again, using the loop tubing or rope, straighten your legs to form 90 degrees at the hip and knee. Bring your heel back as if you are kicking something with your heel and that brings your knee past the hip. You will feel a good quad and hip flexor stretch without any knee pain or knee stress.
90-Degree Quad Stretch
Perform 1 set of 2 reps alternating back and forth with a good stop at the end position for 20 seconds and light intensity.
#3 – Standing Hip Flexor Stretch
Most people with knee pain can’t handle that bend in the legs while performing a hip flexor stretch. They may also feel some pressure on their quadriceps and the hip area. So, we’ll lessen the pain by performing standing hip flexor stretch instead of a kneeling one.
Take a half step forward and a half step back. Keep your front leg flat and then slightly bend your front knee on the ball of your foot. Keep your the abdominal area and glutes tight and bring your hips forward.
Standing Hip Flexor Stretch
Perform 1 set of 2 reps alternating back and forth with a good stop at the end position for 20 seconds and light intensity.
#4 – Standing Hip Flexor Stretch with Hands Overhead
In order to intensify the standing hip flexor stretch position, bring your arms overhead and lean back a little bit. This elongates yourself as you increase your lever and allows yourself to get a stronger stretch in that quad and the hip flexor areas.
Standing Hip Flexor Stretch with Hands Overhead
Perform 1 set of 2 reps alternating back and forth with a good stop at the end position for 20 seconds and light intensity.
I highly recommend doing alternating reps for the above exercises. This allows both knees to get the most benefits from this routine. If only one knee hurts, the other side goes through the stretches as a preventative measure. This gives that painful side a bit of a break on the exercises, eliminating any unnecessary or excess stress in your knee.
A while ago, I headed out to the gym for workout. One of the exercises that I love to do that targets the core are plank exercises. Below, I shared a number of plank variations that will definitely challenge your core and abs while keeping your back injury-free.
I love going through Planks as I find it as an excellent exercise to help with back injury recovery and prevention. However, doing standard planks can be a bit boring. So here are 4 Killer Core Plank variations that can spice up your workout for a healthier core and back.
Start with a front plank position. Keep your head, shoulders, hips and feet in good alignment and elbows bent. Slightly rotate to one side, and then dip the hip to touch the floor. Go back up to start position and repeat it with the other side.
Plank with Hip Dips
A key thing to remember is avoid excessive rotation in your lower back when dropping the hips. After you go through a couple of repetitions, you may find this exercise a bit challenging to do. This targets different muscles within the core that we don’t usually work on with the static front plank.
#2 – Single Arm Planks
Go into a front plank position. Keep your head, shoulders, hips and feet in good alignment and elbows bent. Slowly lift one arm and reach it forward. Hold the position for a few seconds, then go back to plank position. Do the same movements with the other arm. The Single Arm Plank works on rotation with your core muscles.
Single Arm Planks from the Toes
While the goal of this variation is to keep the plank straight, it is common for people to shift to the sides when reaching the arm forward. This happens especially when it’s your first time doing a plank. What you can do is to regress back from the knees to focus on learning the exercise first. Then progress from the toes.
Single Arm Planks from the Knees (Regressed)
#3 – Walking Planks
Get into a plank position. Maintain the good alignment with your head, shoulders, hips and feet with your arms straight. Keep the abdominal area tight. Shuffle (walk without lifting feet) twice to one side. Start walking with your hands and then move with your feet. Do the same movements towards the other direction.
The Walking Plank works on your core muscles and the stability in your shoulder and hips.
Walking Planks
#4 – Rocking Plank
Get into a plank position. Maintain a good alignment with your head, shoulders, hips and feet with elbows bent. Slowly rock your body forward by moving your toes forward and then rock back by moving your toes backward.
Rocking Plank
Give these plank variations a go to keep a healthy back and to prevent back pain and injury.
