Real-Life Meets the Gym
by Pam Brooks

Isn’t it amazing how we can work out on a regular basis and still suffer the stiffness and soreness that comes from doing just one little thing differently? Maybe you make a run for your car to escape a rain storm. The next day your leg muscles are solid blocks of hurt. Or you shovel snow, work in the garden, or do something else that isn’t a regular part of your daily life. ( Try riding a horse for the first time and you’ll hurt in places you didn’t know you had!) The next morning, you might wake up and wonder what truck hit you and why you don’t remember the incident.

The problem with many workout routines is simply that. They are routines. Your body tries to achieve a balance when physically challenged. So with a workout routine that you stick to, you will improve, up to a point. Once you’ve adjusted to the challenge of the routine, unless you make it more difficult or alternate workouts, you’ll be pretty much stuck in the same condition, regardless of your good intentions. Then you are living the definition of insanity — continuing to do something that doesn’t work (as well as you would like, anyway.)

As long as you are spending the time, why not get more out of it by mixing up the fitness routine and adding movements that mimic the way your body moves when performing basic tasks? Not only will you jump-start your sleepy fitness progress, you’ll be much more resilient when you need to pull off a physical task without getting "all stoved up," as my friend says.

Sprinkle this month’s exercises into your workouts. Or alternate them with other parts of your normal routine. Your own imagination can be a great personal trainer.

1a. Keep your back straight and your weight in your heels. Slowly dip your body downward by bending your elbows.	1b. Slowly return to position 1a and repeat 12 times. Do 3 sets of these, alternating with slow motion sit-ups or another upper body movement.

Strengthen and Tone Abdominals

2a. Sit in a chair with a straight back. Balance your weight on your hands at your sides.	2b. Slowly reach knees toward the chin while keeping your back straight and your abdominal muscles contracted. Repeat 12 times. Do three sets of these and alternate each set with another abdominal exercise that you like.

Strengthen and Tone Abdominals

3a. Make a real effort to contract your abdominals and exhale as you begin to rise upward from a prone position. When first beginning, you can tuck your feet under a couch or have someone hold them. Be sure to keep elbows back so they are behind your ear level throughout the movement.	3b. Slowly continue sitting up with elbows back and legs stretched out long. Try not to jerk up or pull with your neck. Start with only the amount of lift you can do without jerking and work up to more. The key is to be sure to contract and exhale on every rise and again on every movement downward.

3c. The key is to be sure to contract and exhale on every rise and again on every movement downward.

Strengthen and Tone Lower Torso, Gluteals and Quadriceps; Balance

4a. Attach surgical tubing to the leg of a heavy chair or couch. Pull it toward you and stretch it tight. Point your left foot diagonally to the point where the tubing is attached. Slowly reach toward to attachment point, holding the tubing in your right hand. Bending the floor leg while you reach.	4b. Slowly return to 4A, balancing on your floor leg. This is a slow move. If you feel any pain in your knees, reposition your foot and make sure you don't bend as far on the next attempt.	4c. You will know you've got it right if you feel the work in your lower torso instead of your knees.

– Pam Brooks