The Body & Movement

Get the most out of your ab workouts

Most people I’ve met want fabulous abs. Others are looking for ways to strengthen and support their back knowing that abs play a roll. Whichever desire motivates us (and sometimes it’s both), we often make time for ab exercises. That’s great, but if you’re going spend time doing ab workouts, let’s make sure you are working them the best you can without hurting other parts of your body. Here are some ways to get the most out of your ab workouts.

Knees over Hips

It’s really easy for the knees to creep in, but keeping them over your hips will create a lot more ab work.

There are lots of exercises for the abs where the legs are in the bent in the air. Often on these exercises the knees start to creep in over the stomach instead of staying over the hips. If that happens because you are taking pressure off the back, that’s a form of modifying, but know that you want to build up to being able to support your legs in tabletop position (with the knees and hips at 90-degrees). It’s not worth straining […]

Get the most out of your ab workoutsMaggie Downie2018-02-14T16:33:04-05:00

Plank Story: Hiking Mt Kilimanjaro

We are currently standing on Mt. Kili with the peak behind us. That’s how big the mountain is.

Hiking Mt Kilimanjaro was a spectacularly grand adventure and simultaneously self-inflicted torture. On the first night I accidentally peed in my sleeping bag and broke my headlamp. The sleeping bag and headlamp were both much needed tools on the mountain.

That’s me and Matt sitting on the right in the orange jacket. Photo from ready_freddy_123 on Instagram

Day Three

On Day three I wrote in my journal: When you look back on this trip as a positive experience, remember it is not. You are miserable. This is terrible. You did this to yourself. Vacation normally flies by but if you want vacation to pass slowly hike Mt. Kilimanjaro.

That was a breaking point for me. I’d been up the first two nights shivering. Lack of sleep and freezing nighttime temperatures forced me to figure out how I needed to get by on the mountain. That night I put on nearly all my clothes and threw some heat warmers into my sleeping bag and finally slept. […]

Plank Story: Hiking Mt KilimanjaroMaggie Downie2018-02-14T16:29:26-05:00

22 Push-up Challenge

The 22 push-up challenge has been encouraging people to do 22 push-ups a day for a month to raise awareness about veteran suicides. My brother-in-law sent me the challenge months ago. I didn’t do it because I wasn’t feeling well. Turns out I had Lyme disease. But I did finally get around to creating a list of over 22 ways you can do a push up so that anyone doing the challenge can add some variety. Remember, never pick a version if it hurts in a bad way or seems to aggravate your body. Here goes:

The Basics

On your toes:
On your knees:
In tabletop

Gentler Versions for Individuals who need to go lighter on the wrists and shoulders

Wall
Wall Toss
Flex Band Lying on Back

Playing with Speed

You can slow down on the way […]

22 Push-up ChallengeMaggie Downie2018-02-14T16:34:37-05:00

Vision Board Party

My vision board…front and back.

Stephanie Tishler of Tishler Coaching Services hosted a Vision Board Party. Full disclosure: Steph has been a client and friend for years, which is the reason I went. I’m not anti-vision board per se, but it’s not something I would normally seek out on my own.

I didn’t know if I was going to know anyone else at the event (turns out I did), but I was a little concerned about creating a vision board with a group of people I didn’t know that well. It seems sort of personal. I had nothing to worry about. The entire night was great—better than I expected. In fact, I’m writing this post because I think it’s a great way for a group of friends, co-workers, or interesting strangers to spend a few hours together.

The Set Up:

We basically got together, mingled a bit over snacks and drinks and then went to a long table where Steph had everything we needed. She provided note cards for us to jot down our visions. What goals did we want to reach for? What […]

Vision Board PartyMaggie Downie2018-02-14T16:46:59-05:00

Exercise of Life

We can exercise, which I highly recommend, but it’s hard for one hour a day of exercise to unravel eight hours in a chair. Even if your day isn’t spent in a chair, however you spend most of your time will start to be reflected in your body. In addition to making specific time to move every day, considering your body in space throughout the day can help you feel better in your own skin. Check in at different moments. If your back hurts when you are doing something is there a simple change you can make to relieve the pain? If you neck hurts can you make a subtle adjustment? Exercise yes. But make movement and noticing your body during simple movement the exercise of life.

Try to notice your body in the following scenarios:

When you brush your teeth, do your shoulders crunch up to your ears?

While washing dishes does your pelvis bump up against the sink?

When you bend over to scrunch your hair, do you tuck your tailbone?

When […]

Exercise of LifeMaggie Downie2018-02-14T16:49:03-05:00