So here I am, perched against a wall on a random street near the beach in California. I didn't have access to a gym that day, but I DID have a wall, and if you're looking to tone those isometric muscles, that's really all it takes.
The average American spends 12 hours a day sitting. To put that in perspective, you're awake for 16 hours, and you spend a full 12 of them with your butt in a chair. The overwhelming consensus? It's not good!
So here's the challenge: Take at least one minute for each of those hours you spend sitting, and turn it into a wall-sit. In 12 minutes a day you can seriously tone your legs, lower abs, and if you're up for it, your arms too!
I won't belabor the description of how to do a proper wall-sit. You sit! Like you're in an imaginary chair with your back straight against the wall. The most important part is to make sure that your legs are bent at a clean, 90 degree angle. No knees hanging out over your toes!
Start out holding your plank for how ever long you can and work up from there. Ideally, you'll be able to hold the pose for at least two minutes - That's when you start to get into really good muscle building territory. If you can hold your wall-sit for longer, that's even better. Do however many reps it takes you to get to 12 minutes each day.
If you're up for it, there are lots of ways to tone your arms while doing a wall-sit as well. Hold your arms up overhead, add in some light hand weights and do curls or straight arm lifts, or simply press your hands together like I am in this picture, applying a constant force. There are endless combinations of ways to tone your arms while you're working your legs.
DAY 1! Let's get started on this fun December challenge together! Invite your friends, family, even your co-workers to do this with you! Bodies in motion keep us healthy, happy, and motivated. Remember that no matter when you get started, you can join in on this challenge. All that's required is that you do the moves consistently for 7 days. You choose what day you begin. Looking forward to a week of fitness with you all. It's going to one full Santa's hat worth of fun. Let's go!
Gear Up and Get Out: The Best Tips for Cold Weather Workouts!
Most athletes are familiar with the impact winter weather can have on training plans. As the days get colder, it's harder to stay on track with our exercise. The good news is, it doesn't have to be that way. Here's your plan for staying motivated and prepared all winter long. We'll tackle the common problems athletes face with winter exercise, offering cost effective solutions. With dedication and the proper workout attire, your winter workouts will be fun and invigorating again.
Mavie's Top 5 Rules for Outsmarting the Cold
1. Don't Wear Cotton
2. Stopping the Wind is Essential
3. Stay Dry
4. Don't Be Afraid to Double Up, Even on Your Socks,
5. Get Some Good Gear, Keep It Clean, and Air Dry It.
When in doubt, keep those 5 basic rules in mind. It's also important to remember that the cold weather brings with it an extra set of challenges. The extreme temps will force your body to work harder, often causing your paces to slow. That's okay. Additionally, there are just some times when it's flat out unsafe to workout outdoors. Be aware of sidewalk and road conditions, and use your best judgement. Now, for all those times when it is okay to get out there and get moving, here's the rest of what you need to know this winter.
30 degrees: 2 tops, 1 bottom. Long-sleeve base layer and a vest keep your core warm.
10 to 20 degrees: 2 tops, 2 bottoms. It’s recommended to use a jacket over your base layer, and wind pants over tights/leggings.
0 to 10 degrees: 3 tops, 2 bottoms. Two tops (fleece for the cold-gear) and a jacket. For men, wind briefs will also be helpful.
Minus 10 to 0 degrees: 3 tops, 2 bottoms, extra pair of mittens, 1 scarf wrapped around mouth or a balaclava. For runners who find that they are particularly cold, a gator may also be helpful when running in these conditions.
Minus 20 degrees: 3 tops, 3 bottoms, 2 extra pairs of mittens, 1 balaclava, sunglasses. Or, simply stay inside!
We have the luxury of living in the South, so it’s rare for us to encounter weather 0 degrees and below; however, it still does get cold. Regardless of where we live, all of these tips are designed to help you stay happy and healthy during the winter season. So, bundle up and hit the trails (or ground) running!
Winter Weather Gear: Product Highlights