Quick & Fit
by Pam Brooks

What’s up with those people who perpetually stay in shape, no matter what their schedules throw them? Are they part of a smug percentage of humans who are genetically superior in discipline and physical abilities? Recent research has revealed that there is such an animal. So how about the majority of us who are less genetically fortunate? All the people who are stuck in the fast lane, trying to balance work, family and the existence of Martha Stewart without succumbing to the downward pull of gravity on our rear ends?

If you’ve been in good shape in the past, chances are you found a way to incorporate your workouts into your schedule at a time most feasible for you, in a way that was at least somewhat enjoyable. If you fell away from your workout schedule, it was probably due to boredom, a schedule change, or attempts to fit your workouts into a time frame that wasn’t compatible with the demands of your daily life. When you lose momentum in your workout schedule, it’s easy to fall away from it and feel defeated.

I have managed to stay in reasonably good shape for many years by sticking to a few basic principles:

• I only workout in ways that I enjoy

• I workout when I am at my most energetic time of day

• If I travel and can’t get to a gym, I use a few basic exercises to address my major muscle groups

• When I find myself avoiding my workouts, I find a new workout method, find a workout buddy, or add something new to my current routine. I make sure to incorporate stretching into my routine in a non-ballistic, slow-motion style so it feels enjoyable, not difficult.

You’ve heard the expression, "Don’t try this at home?’ Here’s the exception. If your workout style is hit-or-miss, here are some basic exercises to try at home or while traveling. You can add them to your current workout method or rely on them when you can’t fit a workout into your day.

1a. (Beginners) Tuck "abs" in while reaching upward & out.	1b. (Intermediate) Tuck "abs" in - stretch legs out as long as possible.
	1c. (Advanced) Tuck "abs" in - legs are stretched as long as possible. Legs are raised only slightly off the floor..

2a. Knees are in a straight line over feet. Abdominals are tucked in.		2b. Rise up on toes, keeping the basic position the same.

3a. Slow motion push-ups...reach for toes gradually.	3b. Slow motion push-ups...go as far down as possible without struggling. Bend knees if necessary.	3c. Slow motion push-ups...walk out with hands. Bend knees if straight leg approach is uncomfortable.

3d. Place feet shoulder-wide apart. Hands are in line with shoulders.	3e. Slow motion push-ups. Lower slowly then rise up at the same pace. Start with one & work up to 20.

4a. Keep feet together if possible.	4b. Tighten & tuck "abs". Tap heels together 3 times, repeat.

5a. Line up your floor leg in a straight line from knee to shoulder. Extend the other leg out to the side, pointing toe.	5a. Maintain the base position while raising leg as far as possible while maintaining your base. Keep "abs" tucked.
5c. Slowly move the raised leg forward.	5d. Slowly move the raised leg to the back. maintain base position. Return to base position & repeat entire movement.

– Pam Brooks