Spring Rob's Terrific 20 - Day #4 - Thur, February 11th

Rob's Terrific 20 

Day #4: Thursday, February 11th

Workout focus SHOULDERS

• Shoulder Press (seated) 3x10-12
• Lateral and Front Raises 3x10-12
• Rowing Machines 20 minutes
• *After each exercise there are two numbers.  The first is the sets and the second is the reps.  For example: "Push Ups 3x10" means do 3 sets of 10 push ups with a break between each set - 10 push ups, break, 10 more, etc.

Here are some descriptions and images to help you complete the exercise.
*Information is from workoutlabs.com

Shoulder Press

1. Sit on a military press bench or bench that has a back support, holding a dumbbell in each hand with an overhand grip.
2. Place the dumbbells on top of your thighs with your palms facing down.
3. Raise the dumbbells to your shoulders.
4. Rotate your wrists so that the palms of your hands are facing away from you. This is the start position.
5. As you exhale, push the dumbbells up and over your head by extending your arms until the dumbbells touch at the top of the movement.
6. Pause for a count of one.
7. Slowly return to the start position inhaling as you do so.
8. Repeat.

Lateral and Front Raises

1. Stand straight holding a dumbbell in each hand with an overhand grip.
2. Hold the dumbbells in in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. This is the start position.
3. Raise the left dumbbell out and upwards, while keeping a slight bend in your elbow. Your palms must always face down for this exercise.
4. Continue raising the dumbbell until you arm is a little above parallel to the floor. Exhale as you are raising the dumbbell.
5. Pause for a count of one.
6. Inhale and slowly lower the dumbbell to the start position.
7. As you lower the left dumbbell, begin to lift the right dumbbell, duplicating the movement.
8. When both dumbbells have been raised and lowered in a cycle, that is one repetition.
9. Repeat.

Rowing Machine - The Rowing Stroke

*Information from Concept 2 Rowing

The Catch

• Arms are straight; head is neutral; shoulders are level and not hunched.
• Upper body is leaning forward from the hips with the shoulders
• in front of the hips.
• Shins are vertical, or as close to vertical as is comfortable for you. Shins should not move beyond perpendicular.
• Heels may lift as needed.

The Drive

• Start the drive by pressing with your legs, and then swing the back through the vertical position before finally adding the arm pull.
• Hands move in a straight line to and from the flywheel.
• Shoulders remain low and relaxed.

The Finish

• Upper body is leaning back slightly, using good support from
• the core muscles.
• Legs are extended and handle is held lightly below your ribs.
• Shoulders should be low with wrists and grip relaxed. Wrists should be flat.

The Recovery

• Extend your arms until they straighten before leaning from the hips towards the flywheel.
• Once your hands have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail.
• For your next stroke, return to the catch position with shoulders relaxed and shins vertical.

Spring Rob's Terrific 20 - Day #3 - Wed Feb 10th

Rob's Terrific 20 

Day #3: Wednesday, February 10th

Workout focus BICEPS

• EZ Curl Bar 3x10-12
• Hammer Curls 3x10-12
• Jump Rope 6x30 seconds
• Mountain Climbers x 100
• *After each exercise there are two numbers.  The first is the sets and the second is the reps.  For example: "Push Ups 3x10" means do 3 sets of 10 push ups with a break between each set - 10 push ups, break, 10 more, etc.

Here are some descriptions and images to help you complete the exercise.
*Information is from workoutlabs.com

EZ Bar Curl

1. Set up a preacher curl bench making sure that the seat is set at the right height for you. The seat shouldn’t be so low that you need to raise your shoulders, or so high that you need to lean over the support pad.
2. Rest you arms on the support pad with your triceps near the top and your elbows midway down the pad.
3. Grip the EZ curl bar with an underhand grip at shoulder width.
4. Curl the bar in towards your chin and upper chest in a single smooth arc. Hold for a count of one.
5. Lower the bar by extending your arms back to the starting position.
   Notes: This exercise is designed to isolate and focus attention on the biceps. Therefore, resistance is stronger at the start of each repetition. So when you begin each repetition, don’t “swing” your arms to move the weight.  
   By returning to the start position slowly, you are keeping tension on the bicep working it in both directions.
   This exercise can also be performed a pair of dumbbells or using one arm at a time.

Hammer Curls

1. Stand straight holing a dumbbell in each hand with a neutral grip.
2. Keep your arms fully extended with your palms facing in to your sides.
3. Keep your elbows tucked in to your sides. This is the start position.
4. Keeping your upper arm stationary, exhale and curl the dumbbells up towards your shoulders.
5. Continue raising the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
6. Hold for a count of one and squeeze your biceps.
7. Return to the start position in a smooth movement, inhaling as you do so.
8. Repeat.

Note: There are many ways to perform this movement. Other examples include; sitting with or without back support, using alternating arms and also using a cable station’s lower pulley.
Mountain Climbers

1. Place your hands flat on the floor, shoulder width apart.
2. Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
3. Your body should be in a straight line, with your weight supported on your hands and toes only.
4. Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
5. Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition.
6. Continue alternating in this manner for the desire amount of time.

Spring Rob's Terrific 20 - Day #2 - Tues Feb 9th

Rob's Terrific 20 

Day #2: Tuesday, February 9th

Workout focus BACK

• Pull Ups 4x5-10 (ask Rob how to use the assisted pull up bands if needed)
• Bent Over Dumbbell Row 3x10
• Treadmill 30 minutes
  *After each exercise there are two numbers.  The first is the sets and the second is the reps.  For example: "Push Ups 3x10" means do 3 sets of 10 push ups with a break between each set - 10 push ups, break, 10 more, etc.

Here are some descriptions and images to help you complete the exercise.
*Information is from workoutlabs.com

Pull Ups

1. Standing under a pull up bar, reach up and hold onto the bar with an overhand grip. Make sure your hands are about twice your shoulder width apart.
2. Keep your arms straight and hang from the bar so that your arms are taking all of your weight.
3. Keeping your body straight and not swinging your weight, pull your body up towards the bar by pulling your elbows down towards your torso at an angle.
4. Continue lifting until your chest is nearly touching the bar. You should feel a “squeeze” at the base of your lats (about midway down your back and to the side) as they contract.
5. Once your lats have completely contracted at the top of the movement, slowly lower your body to the starting position.
6. Repeat.
   *Note: By using a wide grip, your lats (Latimus dorsi) are doing most of the lift, rather than your biceps.  It doesn’t matter if you keep your legs straight or bent at the knees with your feet crossed. The important thing is that you do not use your legs to assist in lifting your body weight. You can use a partner or “spotter” to lift your legs slightly if you are a beginner or if you need help completing the last few repetitions of your set.  As your strength increases, you can add weight by using a weight belt.

Bent Over Dumbbell Rows

1. Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
2. With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.

Spring Rob's Terrific 20 - Day #1 - Mon Feb 8th

Rob's Terrific 20 

Day #1: Monday, February 8th

Workout focus CHEST

• Push Ups 3-4 sets x 10
• Incline Dumbbell Press 3x10
• Dumbbell Flys 3x10
• Elliptical 20 minutes
  *After each exercise there are two numbers.  The first is the sets and the second is the reps.  For example: "Push Ups 3x10" means do 3 sets of 10 push ups with a break between each set - 10 push ups, break, 10 more, etc.

Here are some descriptions and images to help you complete the exercise.
*Information is from workoutlabs.com

Push Ups

1. Get into position by placing your hands flat on the floor, directly below your shoulders. 
2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor. 
3. Hold your body up and keep your back straight by tightening your abdominal muscles. 
4. Your neck and head should be bent slightly back. 
5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one. 
6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one. 
7. Repeat.

Incline Dumbbell Press

1. Set up an incline bench so the back rest is at about a 45 degree angle.
2. Hold a dumbbell in each hand with an overhand grip. (Palms facing away from you)
3. Sit on the bench with your feet flat on the floor and your back and shoulders pressed firmly back against the back rest.
4. Raise the dumbbells up to your shoulder level, keeping your elbows bent at 90 degrees.
5. Push the dumbbells up and away from you using your shoulders and chest while straightening your arms.
6. Continue raising the dumbbells until your arms are straight and the dumbbells are suspended above your chest. Hold for a count of one.
7. Lower the dumbbells back towards your chest by relaxing your chest and shoulders while bending your elbows.
8. Hold for a count of one
9. Repeat.

Dumbbell Flys

1. Set up an incline bench at about 30 degrees.
2. Lie on the bench and hold a dumbbell in each hand with an overhand grip.
3. Make sure you keep your back flat and your shoulders pushed back
4. Turn your hands in so that your palms are facing each other, holding the dumbbells over your chest with your elbows slightly bent and pointing outwards. (As if you are hugging someone)
5. Lower the dumbbells out to the side of your shoulders, while keeping your elbows slightly bent in a smooth arcing motion.
6. Continue lowering them until you feel a stretch in your chest and shoulders. Pause for a count of one.
7. Bring the dumbbells back to the starting position in the same smooth arc with your elbows slightly bent until the dumbbells are nearly touching.
8. Repeat

2015 Spring Fitness Class Schedule

Meditation and Mindfulness: Online Resources

Online Resources for Meditation
Listen to our very own Leslie Smith Frank guide you through a meditation practice including awareness of breath, breathing, and sensation:
https://soundcloud.com/bpuhw/ 

Other online resources

UCLA Mindful Awareness Research Center http://marc.ucla.edu/body.cfm?id=22

Meditation:  An Introduction - US Dept of Health and Human Services  http://nccam.nih.gov/health/meditation/overview.htm

Headspace -  free guided practices and animated videos  www.headspace.com

What is meditation?  Click here to learn more!

What is Meditation?

What is Meditation?

Meditation is a state of awake, alert awareness.  It is a way of being, rather than an act of doing.

There are many approaches to meditation, including concentrating on a particular object or word, bringing to mind a place or situation that gives ease or peace ( also called visualization), or noticing what is actually happening from moment to moment in the body, mind and senses.

Meditation of all kinds can support us in slowing down, noticing the busy-ness of the mind, and stilling the body.  While people may think that meditating properly means stopping all thought, this is a myth.  Its just not possible to stop the mind from producing thoughts.  So meditation helps us become more aware of the thoughts and see how they come and go, and also how we get involved and interested in some thoughts.  Meditation practices encourage us in training the attention back to the present moment when we realize that the attention has been pulled into the past or the future.  We can come to see that the present moment is the least stressful moment.

Why Meditate?

Meditation reduces stress and burnout

Meditation enhances concentration, memory and ability to learn

Meditation supports the creation of harmonious, loving relationships with ourselves and others

Meditation improves creativity and problem-solving skills

Meditation decreases depression, anxiety, insomnia and loneliness              (www. meditate.org)

Meditation is not:

Exercises

Loss of mental or physical control

Trying harder

Tricks and techniques

Guidelines to meditation

1.     begin by committing to 2 minutes a day

2.     choosing a time and  quiet place where you won’t be interrupted

3.     choosing a focus for your attention - it could be the breath, sensations in the body, a word, or sounds

4.     sitting in a way that is comfortable, stable and alert

5.     setting a timer

6.     for two minutes ( eventually longer!) notice the sensations of breath ( or your focal object)

7.     when the mind wanders (and it will!) gently, kindly return attention to feeling the breath coming and going

Some campus resources on the Longmeadow campus

Spiritual Reflection Room located in the library, open the same hours as Hatch Library.  This space is to be used for meditation, prayer, or other quiet reflection.

Click here for information about Guided Mindfulness and Meditation on our Longmeadow campus

Click here for onlineresources and guided meditations