Healthy living is a way of life for Mt. Adams Residents! Check here often for healthy living information on exercise, nutrition, and feel free to post a question for our Healthy Living Expert, Eric Feigl.
Hello Mt. Adams!
I’m Eric Feigl, degreed personal trainer with a bachelors and masters in Exercise Science and Kinesiology and more than 5 y ears experience in the fitness industry, at your service. My objective is to be your resource for all things wellness (exercise, injury prevention, nutrition, etc). With so many outlets available to consumers, it’s hard to separate what’s credible and what’s not. Let this be the page you can rely on for accurate and current information to assist you in making the best decision possible for your health and well-being.
Never Miss a Workout….Again.
Scenario: You’re stuck at work on some project to boost your bosses rep but you need to hit the gym. Your trainer (wink, wink) is waiting, you are dedicated and don’t want to skip a another workout. By the time you finish your work…eeer, the man’s work, you have to reschedule your training session and head home.
Solution: Believe it or not you have nearly everything at home to at least maintain what you and your trainer have worked hard for. Perform two to three sets of 20 or as many reps as you can during The Family Guy commercial break of these exercises.
Body weight squats: No need for dumbbells, this exercise will target your glutes, hamstrings, and quads. If you are new to the squat then simply perform a sit to stand by sitting on the edge of your couch or a chair and standing upright then sit back down for a second rep. Repeat. **Technique hint-be sure to keep both feet behind your knees while squatting or sitting. ^^Major muscle group worked; Quadriceps, glutes, and hamstrings/Quadriceps femoris, gluteus medius and maximus, biceps femoris
Push Ups: Yea, it was going to happen. On your knees or full on “military” style push ups. If you are just starting an exercise program try standing a few feet from a wall, place your hands shoulder height and width a part and perform an incline push up by lowering yourself to the wall then push away. ^^Major muscle group worked; chest/Pectoralis major
Reverse Lunge: Similar to the forward lunge but it targets more of the hamstrings and glutes. Standing upright, move one foot about 24inches behind it’s starting point and bend both knees until the back knee is almost touching the ground. Push yourself to the starting position with the back leg and repeat with the opposite. **Technique hint-make sure the front foot is always in front of the knee while performaing the lunge. ^^Major muscle group worked; glutes and hamstring/Gluteus maximus and Biceps femoris
Resistaband pull downs: Hey, I said nearly everything you need. Resistabands are a few bucks at your local superstore and can supplement any exercise program. Holding both handles in one hand, make a loop with the opposite end and place it between a closed door and it’s frame. Kneel or sit on the ground facing the band and pull the handles towards your shoulders while squeezing your shoulder blades together. Release and control the band as it pulls your arms to the starting position. ^^Major muscle group worked; back/latissimus dorsi
While you aren’t exactly reaping all of the benefits of hitting the gym and working all muscle groups these exercises will keep you from feeling soft and sad about not getting a solid workout in and making your boss look better…again.
If you have comments, concerns, or questions of any kind please contact me directly via email at firstname.lastname@example.org or text 513.655.6FIT (6348)
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