Fitness Spotlight - Part 4
A Pain in the Neck
I am accustomed to muscle pain. In fact, I kind of like it because it means I’m making progress in my fitness.
But recently, I developed a pain that wouldn’t go away. Tylenol wouldn’t help, heat and ice wouldn’t help.
I considered seeing my family doctor, but I felt xrays and scans would be expensive without providing relief. I also did not want a prescription for pain medication.
I talked with my personal trainer, and he gave me some advice on how to approach my workouts. I also saw my chiropractor for adjustments. He was able to release the pressure on the nerve while guiding me to better posture and a healthy spine.
So, my point of this blog installation is to be discerning about where and who you go to for health care. Be open to all modalities of health care.
Todays’s band exercises:
Band pull aparts - 2 sets of 15 reps
Band bicep curls - 2 sets of 15 reps
Triceps press down - 2 sets of 15 reps
**remember to keep your movements slow and controlled**
Fitness Spotlight - Part 3
Well, thank heaven the sun was finally shining, so I took the latest installment to my back yard!
Plank is an excellent full body exercise that can easily accommodate any fitness level. I talked about the modifications in the video, but here is a quick breakdown:
•if you’re new to plank, use the knee modification to get the feel of proper form - flat back, core tight, hands in a straight line under shoulders
•if your wrists don’t tolerate bending for this move, come up to your knuckles. Again, keeping proper form is key to avoiding injury - flat back, core tight, knuckles in a straight line under shoulders
There is no minimum or maximum for holding plank. Play around with the modifications that meet you at your starting level and work towards extending your hold. Stay consistent and you’re sure to see progress!
Follow me on Instagram as @the.one.and.only.jen.dutrow and watch for my Tuesday Tip and Wednesday Workout!!
Fitness Spotlight - Part 2
I hope you’re all well and keeping busy during quarantine. This is tough on all of us, and it wears on all our mental health. Please make sure to get some sunshine daily and a bit of activity as well!
This week’s video came to me while I was actually working out, so I stopped what I was doing and recorded it! Gotta love the inspiration that strikes during physical activity! That’s also my explanation for my sweaty, red face and messy floors!
So this exercise is quite good for legs - glutes, hamstrings, inner and outer thighs. The key is to keep your muscles engaged to feel the benefits. However, if keeping tension is too much for you, by all means, work your way up to it!!
•Standing with feet hip distance apart and bend knees slightly, pushing your butt back like you’re going to sit down (if you’re more flexible or advanced, bend more deeply - but never having your knees bent beyond your toes!!
•Step out to left side 3 times, then to the right 3 times
•Modifications are SPEED, REPETITIONS and WIDTH OF YOUR STEP
•There really isn’t any time or repetition goal, simply gauge your body’s response. You want your muscles to burn! But if the burning is uncomfortable, you can simply break down a longer workout into shorter bursts through your day. The goal is to get moving!!!
Don’t forget to add the first workout to this one for a good balance! Stay safe, stay well, and keep moving!!
Fitness Spotlight - Part 1
Hey gang! I’m so flattered that Vicky asked me to post some fitness tips to keep us all moving during this quarantine. I’ll be posting every two weeks and will be building on each video. Let me tell you a little about myself first!
My name is Jen Dutrow, I live in Pennsylvania, US, and have retinitis pigmentosa. While I’m not a professional trainer, I do workout every day and have found it so helpful for my mental health, even before the quarantine.
Through this series, I’ll be using the same format of 3 exercises, 10 reps each, and repeat the series 3 times. We all need movement, so if you’re just starting out, try the moves a few times without weights so you can get the feel of them. Then add weights, or cans, or water bottles, for resistance.
Feel free to follow me on Instagram @the.one.and.only.jen.dutrow! I’m really looking forward to sharing this series with everyone so we can all come out of this strange adventure being stronger than when it started!