By:           Jackie Wright

Spring has sprung for many of us and with springtime we think of renewal.  Trees are budding, flowers are blooming, hiking/biking trails once covered with snow and ice are even beginning to dry out and this creates an ideal opportunity to add an outdoor exercise program or two to supplement your indoor programs.
 
The best method of ensuring that you will always have access to a comprehensive exercise program is to include both indoor and outdoor programs.  Inclement weather, too hot, too cold, the terrain does not suit your body or equipment needs, etc. are all reasons that outdoor programs may not always be a good fit.  And, there are certainly activities you may perform outdoors, that are not easily duplicated indoors.
 
Therefore, be flexible this spring and include both indoor and outdoor programs.  This will add spice to your program, perhaps renew your commitment to fitness and encourage you to explore the indoor/outdoor program possibilities which are virtually endless.  A few examples of how to combine indoor and outdoor programs are featured below—now get out there and enjoy!  Prior to beginning any exercise program, please consult your physician.
 
*Tip:  For all programs, perform a thorough warm-up and comprehensive cool-down stretch focused upon promoting flexibility. 
 
Outdoor #1
 
Hike, bike and kayak – Pack up your bike/hiking gear and kayak and head for an area which has access to a lake, mountain bike trails and hiking trails.  Take your kayak out for a brisk bout on the lake followed by either a mountain bike ride or hike and then jump in the lake upon completion to wash off the efforts of this fun program.  *Tip:  the right location is helpful to keep this program efficient.  So, check out potential locations first, make certain you can manage this in one-two hours.  Try this program on two-three non-consecutive days/week.
 
Indoor #1
 
Perform a 7-station circuit, four times through (i.e. check out over 80 videos that have produced in-house since March 2020—there is ample variety and intensity to pair with your outdoor programs!).  Set up the circuit to include the following:  #1 – jump rope; #2 – pushups; #3 – pull ups; #4 – bicycles; #5 – squats; #6 – dips; #7 – lunges w/biceps curls.  *Tip:  keep it simple.  Use your own body weight or dumbbells where applicable.  If performed four times through, this will take approximately 45-60 minutes allowing 75 seconds/station.  Try this program on two-three non-consecutive days/week.
 
Outdoor #2
 
Walk/Run/Swim – Pack up your running or walking shoes and your swimming gear and head for a lake where swimming is permitted.  Run or walk a varied terrain for 30-60 minutes and then a 10-30-minute swim.  *Tip: come prepared to get sweaty, dirty and wet.  If you are up to it, try the sequence more than once through on one-two non-consecutive days/week.
 
Indoor #2
 
Take a, Cardio Circuit, Functional Strength, Indoor Group Cycling, Weight Training Circuit or Boxing Plus class all offered here at Mountain Life Fitness.  Seek out formats that include high intensity interval training, if your fitness level permits, and address all five physical fitness components when possible.  You may stack programs such as Functional Strength with Cardio Circuit or Indoor Group Cycling for complete program content.  *Tip:  vary your program when possible to include different class formats which compliment your outdoor programs.  For example, if you have been swimming a lot, choose a weight bearing class format, such as Functional Strength, Simply Strength or our Weight Training and Short Circuit to create an excellent cross training indoor/outdoor program!  Try this one-two, non-consecutive days/week.

By:           Jackie Wright

The Muscles

The pectoralis muscles (i.e. pectoralis major/pectoralis minor) are critical anterior upper body muscles which act at both the shoulder girdle and shoulder.  The pectoralis major originates from the clavicle, sternum and first six costal cartilages (i.e. axial skeleton) and inserts at the greater tubercle of the humerus (upper arm bone).  It has a clavicular superior segment and a sternal inferior segment.  And, the primary functions are to flex, extend, adduct, internally rotate, and horizontally adduct the shoulder (think pushups/pull ups, incline, and flat bench press, climbing a rope, all types of throwing, tennis service, etc.).
The pectoralis minor originates on the anterior surface of ribs three through five and inserts on the coracoid process of the scapula.  And, the primary functions are to stabilize, depress, downwardly rotate, and abduct the scapulae (think of pushups, incline and flat bench press, cable crossover chest flyes, etc.).

The Take-Away
The takeaway from this information is that all exercise programs should include exercises which target the pectoralis muscles.  Therefore, the featured exercise in this edition of our personal training MLF newsletter is the incline bench press performed by Nate, one of our managers and certified personal trainers on our Smith Machine.

Why the Smith Machine?
 We are highlighting the Smith Machine because the bar is fixed on linear bearings which prevent it from listing laterally, and therefore, if you are unfamiliar or unable to train on the Olympic bench with a free barbell due to inexperience, lack of strength or injury, the Smith Machine incline bench press may be a good place to begin. This is due to the fact that there is less stability required as the bar is fixed versus when training with a free bar (that said, if the bar is not held or racked, it will fall downward!). And, if you are training solo, without a spotter for the Oly bench barbell bench press, then the Smith Machine may be a safer alternative.  There are multiple re-racking options along the vertical frame. Therefore, if you become too fatigued or just feel you need to reposition, you may rack the bar quickly to take the appropriate action.

Why the Olympic Bench Free Bar?
Of course, training with a free bar, when safe and effective, provides a greater degree of stability challenge both from the nose to toes core and the shoulder girdle/shoulder joint and therefore, requires a great deal of experience and strength.  So, try out the Smith Machine incline bench press first, and always, prior to doing so, request assistance from one of our fantastic personal trainers!
 
Perform two/three sets of 8-12 repetitions on two-three non-consecutive days/week.

Incline Bench Press – Smith - the Smith Machine bar weighs 25lbs.  If you feel you are able to manage more load, then place the appropriate plates on the bar.  Place the bench under the bar at the black 15 incline setting on the heavy bench.  Lying supine on the bench with the chest located directly underneath the bar, place the hands on the bar slightly outside of shoulder distance apart with an overhand grip.  Feet should be on the floor ideally; however, if you are unable to place your feet on the floor solidly, then you may place the feet on the flat portion of the bench.  Engaging the pectorals (i.e. chest) muscles, unrack the bar and lower the bar toward the chest, no lower than approximately 90 degrees, think close to parallel to the floor.  Then, press the bar back to fully extended elbows and repeat.  *Trains the pectorals, deltoids and triceps and nose to toes core.
 
Before beginning any exercise program, please consult your physician.

By:          Carin Aichele
(with link to complete article by ACE Health and Fitness Expert Lawrence Biscontini)

Research suggests that meditation has incredible benefits to your overall wellness. some of those benefits include: 

• Reduces Stress and increases resiliency to stress
• Controls Anxiety
• Promotes Emotional Health
• Enhances Self-Awareness
• Lengthens Attention Span
• May Reduce Age-Related Memory Loss
• Can Generate Kindness and Compassion
• May Help Fight Addictions
• Improves Sleep
• Helps control pain (physical and emotional) 
• May decrease blood pressure
• Sharpens attention

In his article titled Meditation Demystified Lawrence Biscontini says "The key to understanding meditation, then, lives in the fact that the word “silent” is the word “listen” with the letters simply rearranged. Our goal in meditation is to be silent just long enough to be able to give repose to the brain." Read the full article here: 
https://www.acefitness.org/education-and-resources/lifestyle/blog/3489/meditation-demystified/

While there are many styles and forms of meditation and one may feel intimidated by the notion of silencing thoughts, I offer that meditation may be simple and the repose to the brain that Biscontini notes may be accessed even in brief moments in the following ways:

• Sitting quietly for a few moments
• Offering your full attention to just a few breaths in and out
• Walking and bringing your full presence to the beauty of your surroundings
• Focusing your sight on a flower, a tree, a hummingbird, your dog playing, or something that calms you
• Consciously inviting your brain to take a break 
• Completing a few Sun Salutations (Krysty teaches these in her yoga classes at MLF)

As we continue our process of re-opening at MLF, Carin and Krysty are teaming to create a possible new offering that will include mindfulness, meditation, and gentle movement practices to both enhance your overall wellness and create a deeper connection to self. If you think you might be interested in this offering please drop Jackie an email at jackie@mtnlifefitness.com.