Have your New Years' Resolution yet?

Have you thought about your New Years' resolution yet? Why not make a healthy decision and get back into shape! When biking season is over, we wait for the snow for skiing and sign up for spin classes. OK, some of you brave the cold and hike back and forth to work on your bike each day, but for those of us without showers at work...what are the alternatives? How about a fun group atmosphere, no expensive gym memberships, no equipment other than our body's weight for lifting, and some innovative techniques to get you back into shape? Check out the Group Personal Training program I'm offering at the Olympic Oval at the University of Calgary beginning this January!This is 6 weeks of 'group' personal training in that we will be a small group helping each other out. For example: partner assisted stretching and strengthening techniques are rapidly becoming a popular and proven method used for years already by leagues such as the NHL (that's the National Hockey League for anyone who might have forgotten)! While competing at the National level in my sport, I trained with an NHL trainer. He had been brought to the NHL to figure out why their players suffered hamstring problems after spending the summer spinning on bikes. This is pretty interesting if you think about how short your hamstrings become, biking, versus the stretched-out leg motion used in skating…so how many of you have tight hamstrings? How about sore backs from the bent-forward position one maintains on a bike? Want to feel stronger this year?

This is also 1.5 hours each week of group 'personal training' in that I intend to cater to individual needs and goals. Should you have put on some weight after a broken bone, for instance, we can add a little more cardio to your program, and perhaps some range-of-motion exercises depending on your stage of recovery. Whatever the condition, we will come up with a plan together.

Below, I have compiled a number of exercises from which we can formulate a plan. Please keep in mind, these exercises might be for someone at an 'intermediate' level (training for own personal reasons, competes at a recreation level for fun):

Warm-up:
Jog 2 laps of oval running track (900m)

Agility:

One slower lap of running track incorporating butt-kicks, high-knees, kick-ups, side leg rotation, skips, jumps, trotting horse, walking lunges, etc.


Abs:
Bridge exercises - lying in a push-up position, lift straight body off ground and hold, balanced on forearms. Time: 2x45 seconds. Works the entire mid section including abs and back.


Side bridges - similar position, but open body to the side and balance on one forearm. Time: 2x35 seconds. Works entire side region of side closest to floor.


Partner assisted - Standing person pushes feet forward (working up to pushing 45 degrees sideways). Person lying down tries to resist and brings legs back to straight up in the air. Time: 2x30 seconds. Works lower abs and exterior obliques.


Back:

On hands and knees, lift opposite arm and leg and straighten. 2x15 reps. Works all back muscles.


Superman's - lying on stomach, lifting arms, legs and head. Time: 3x15 seconds. Works all back muscles. Arms forward, arms back.


Standing with hands behind head, bend at waist until upper body parallel with floor and straighten again. 2x10 reps.


Push-ups and clap push-ups - ladies and mens'. Elbows in/elbows out.

Cardio:

Stairs - walking or running up/down stadium stairs. ½ seating area in Oval.
Jogging - around track 4 laps.

Arms:

Tricep dips - using a stair or bench, sitting legs outstretched, hands on stair behind, lifting body and lowering. 3x10 reps.


Push-ups - with elbows-in. 2x10, 15, or 20reps. Ladies and Mens'. Works tricep.


Pull-ups - using bar with bent legs. Partner holds ankles. 90 degree bicep work-out. As many as possible. If not possible, partner assisted resistance work with biceps.


Partner assisted shoulder - arms outstretched or straight out front, pull straight up against partners' resistance, holding arms at starting position. Time: 3x10 seconds.


Legs:

Jump squats - arms crossed in front. 3x15 reps. Works power in full leg.


Hamstrings - Lift gluts off ground with both legs/one leg with other straight up in air.


Ankle jumps - or bunny hops. 2x10 reps works power in lower leg/ankle
Lunges - in place. 2x10 reps. Works quads, hamstrings.
Plios - Jumping down from stair to ground then jumping as high as possible. Works power in legs.

Balance and Focus:

Drills for those of us with the 'last run' syndrome. Or how about that last lap? Keeping focused while fighting fatigue.

Balance on both feet, one foot, eyes open, eyes closed.

Balance on one foot, reaching forward with opposite arm, leg outstretched until body is parallel with floor. Eyes open, eyes closed.


Group stretches:

Working from neck muscles right down to ankles.


Partner assisted stretching - hamstrings, quads, pectorals.


Recap:


Who, What, Why, Where and When?


Who: You. Your friends. Your mother!

What: Group Personal Training.

Why: Because you need a little motivation, incentive, and your want to lose 5 pounds! You also want to feel strong in the saddle this coming summer.

Where: The Olympic Oval running track at the University of Calgary.

When: Intro night is January 9th, 2005, 7:00pm. Please have payment ready for this night and feel free to bring your shorts. This is the night we sit down together (individually) and determine your goals, find out about injuries, and make the plan together. I will do this with you individually and you are free to use the facility before or afterwards.

Pick your night: Classes will run from 7:00pm - 8:30pm each Sunday, Monday or Wednesday evening - which night works best for you? Regular sessions begin January 16th, 17th or 19th. Make sure you come out for the Intro night too! This program will go for 6 weeks,1.5 hours each week.

Cost: $100. The Oval does charge $2 per running track session (not applicable to seniors) - this will be up to you.

Registration: Please write to karen@pinkbike.com to register. There are only 10 spots available on each night and they are beginning to fill up. Make this your New Years' Resolution!