Challenge Accepted!

I want to introduce a couple of challenges into my regular workout as I'm not seeing the results I would like.

 

 

So yes, alongside my regular workouts, I am going to try and do these challenges and see if the rewards are reaped. I made it my New Years Resolution to finish things I start, so here goes nothing!

Stretching For Splits 1.

While we can't all become contortionists (although if I had a genie in a bottle, it would be one of my wishes!) we can increase and improve our flexibility.

The holy grail of flexibility for many people is a perfect split, so here are some stretches I do, working towards this goal... Stretches should be held for at least 30 seconds to allow the muscle fibres to elongate. Don't overstretch! Hold the stretch at the limit of your comfort level for as long as you can. And don't forget to BREATH!

Lunge Sequence for Hip Flexors
Stand with the feet together and take a large step forward with your right foot. Bend your right knee and place your hands on the floor: (I have a very long body as opposed to my legs so I actually can't place my hands either side of my knee and have to place bot hands on the inside of my legs!) Make sure your knee doesn't come over your toe; push your left leg further back if you need to.

Increase this stretch by bending your left knee to the floor.

Increase further by bending the right leg to the floor: imagine that you're almost trying to sit on your right foot.

Next, bend the left knee and take hold of your left foot with your right hand.

Then wash, rinse and repeat on the other leg!

xx

Strength Training For Ice Skating

I've been reading a lot about figure skating recently, and in particular off-ice training. While I would love to spend every minute of every day practising ice-skating, it's simply not possible, and when I'm sat at home I want to feel as though I'm still working towards my goals.

I downloaded a Kindle book called 'Weight Training for Ice Skating'. They provide programs for off ice training of muscles that are both extremely important to ice-skaters, such as legs and core, as well as those that are often overlooked while on the ice but provide the body with overall balance, strength and stability such as shoulders and lower back.

The training program is divided into four-week intervals with four days training and three rest days in each week. I will add the rest of the weeks as time goes on but this is the first month training schedule.

Weeks 1-4: Strength Training

Days 1 & 3

Exercise	Muscle Group	Sets	Reps
Upright Rows	Shoulders	3	8 per set
Barbell Military Press	Shoulders	5	8, 6, 4, 2, 1
T-Bar Rows	Back	3	8, 8, 6
Barbell Curls	Biceps	3	8 per set
Standing Flies	Shoulders	3	8, 8, 6
Wide-Grip Lat Pull Down	Back	3	8 per set

Days 2 & 4

Exercise	Muscle Group	Sets	Reps
Squats	Legs	3	8 per set
Leg Press	Legs	3	8 per set
Calf Raises	Legs	3	20 per set
Lunges	Legs	3	8 per set
Leg Extensions	Legs	3	8 per set
Leg Curls	Legs	3	8 per set

* The videos I've linked to are either 'at home' versions of exercises that don't require gym equipment, or it's easy to see where hand weights (or water bottles/tins of beans) can be used in place of gym equipment

Before performing any strength training be sure to warm up the body for between 5-15 minutes. Star jumps, jogging, skipping... whatever increases your heart rate, increases blood flow to the muscles and warms up your body!

Also recommended are ab exercises and any core strengthening exercises such as planks, the pilates one-hundred and basic crunches.

Always remember to stretch out after any workout to reduce tension, strain and lactic acid build up in your muscles.

xx

Ankle Strengthening

Ice skating is hard on ankles! They are constantly bent and to balance we are advised to lean the front of our ankles onto the laces of the boots. On top of that ankles are twisting and turning constantly in order to actually move across the ice!

Ankle and foot injuries are the most common among skaters so, since prevention is better than cure, I'm on a mission to strengthen my weak ass ankles!

* Walking on toes (self explanatory!)

* Standing with feet together, rise onto the balls of your feet. Take a step forward remaining on the balls of your feet and walk in a 'tip-toe' motion for as long as you can.

Concentrate on spreading your weight evenly across your toes - rolling to the inside or outside can cause injury or strain

* Sit with your feet extended in front of you and feet slightly flexed

* Raise your right leg off the floor and flex your foot back towards you: in a circular motion (out, point, in, flex) rotate your ankle outwards.

* Repeat for ten rotations out then reverse the motion. The repeat on your left leg!

* To advance the exercise loop a towel or theraband over your feet underneath your toes or over your entire foot and pull back slightly on the ends to add resistance

 

* Stand with the balls of your feet on the edge of a step or kerb - hold onto something to help keep your balance!

* Raise your heels up onto the balls of your feet. Lower your heels until they dip slightly over the edge of the step without over-stretching 

* Repeat ten times. For a more advanced exercise raise one leg so you are balancing on just one foot and complete the exercise on one foot at a time.

* For another variation; bend your knees slightly throughout the exercise

* Tie a theraband in a loop around a sturdy piece of furniture. Put the inside foot inside the loop of the band

* Gently pull your foot across your body and return with control to start position

* Repeat ten times on each foot

 

This exercise will also work your inner thighs - win win!

Inspirational Image of the Day

Marilyn Monroe working out on the weights bench - no pain no gain!
xx

Inspirational Image of the Day

Audrey Hepburn is one of my all-time heroines. I love this image of her practising ballet.