{Fit and Strong Day 31}: Wrapping It Up

31 Days

Whew!

We've finally come to the end of the series, but definitely not the end of the journey. Hardly. In fact, to many of us, it's just the kick off. The habit of which is a lifetime commitment, not a 31 Day Challenge that you forgo after a month. This challenge is more than just a writing challenge, by the way. It is a commitment to make life changing steps that hopefully will result in a positive transformation that will become a part of our lifestyle.  I commend The Nester for this very challenging and brilliant idea.

{Fit and Strong Day 30}: For When You Backslide

Source

Finding yourself backsliding from your fitness regimen?

{Fit and Strong Day 29}: Setting Up A Workout Schedule

Make time

Most of you have expressed their sincere interest in taking up a fitness regimen.  I think that's a great start!  But we all know (yes that includes me) that excuses are lurking up everywhere.  One of the overly used excuse (that I have used often enough for myself) is that I am just too busy.  And it's probably true for most of us.  But you know what?  We will always be busy, no matter what.  Unless of course we abandon our jobs or responsibilities and just go on a vacation spree.  By then we'll have another excuse, that we're on vacation lol!

{Fit and Strong Day 28}: The Value of Goals and Purpose

For the past couple of weeks, we've been doing a run down of all the major muscle groups that need strengthening and we have also discussed the merits of developing a strong mind.  Having a strong will enables us to accomplish what we have set out to do in the first place.  We had a "feel" of the exercises as some of you may have tried some of the workouts.  But we must remember, that this endeavor of becoming fit and strong should start with a purpose in mind.

{Fit and Strong Day 27}: Develop a Strong Mind

Source

What does it take to be called a person having a strong mind?  

{Fit and Strong Day 26}: Timing Nutrition With The Workout Phases

Before I do any strenuous workout, like running or swimming, I make sure I eat at least 2 hours before that to fuel my body and prepare it for the workout.  Some people can manage an hour before the workout, but not me.  I'll definitely regurgitate whatever I ate.  I learned that while doing the warm up exercises for Tai Chi class some years ago.  Good thing I was able to hold the food in or it would have been such a mess, not to mention very embarrassing.

{Fit and Strong Day 25}: Eat Healthy

Many, many posts ago, I have already posted a guide to proper nutrition before and after a workout.  We need the right kind of food to fuel our activities.  You can find the infographic on this older article:

Infographic: Workout Nutrition Guide

And here's another one showing the evolution of nutrition guide, from the food pyramid to the food plate.  I think the food plate is much easier to visualize, and a more helpful guide since the plate is where we put our food on, not some kind of pyramid. The point is, it's time we really pay attention to what we eat and how much, because a healthy diet makes for a healthier and stronger person.  

{Fit and Strong Day 24}: Yoga for Strength Training

Yoga was part of our curriculum back in high school. In fact, we combined it with basic gymnastics, doing Yoga poses on the balance beam. I was still pretty much flexible at that age and I can do most everything, except the head stand. We didn't do that anymore.

I wonder if I could go back to that practice. Maybe...because some people start to learn in the adult years, and having tried that before, at least I know what to expect. I probably don't even need to enroll in a class, as there are a lot of videos online to learn from.

{Fit and Strong Day 23}: Stronger Through Swimming

If you've been reading my blog for a time, you probably know that I have only started learning to swim earlier this year.  If you're an adult, regardless of age, and still don't know this skill, it is never too late to learn.  Seriously.

{Fit and Strong Day 22}: Ready to Run?

Just RUN!

Are you ready to run?

{Fit and Strong Day 21}: Try Tai Chi

How about some martial arts?  Sounds scary or daunting?  Not really, when you're just talking about the gentle martial arts form called Tai Chi.  You know, I used to think that Tai Chi is some sort of a slow dance done by those Chinese elders in our community.  As a kid, I would watch them, entranced by the relaxing flow of movements.

{Fit and Strong Day 20}: Let's Walk

My Pedometer

Did you have a good rest over the weekend?  I did.  In fact, I skipped my usual Sunday run.  I got tired last Saturday and I have had a major head splitting headache and I simply cannot wake up early for the morning run.  I had to take it easy for a while.  

A little later in the morning, I was feeling my usual self again, with only a dull headache.  I went to church, had lunch with a good friend and headed off to the mall.  I have some errands, that's why.  And I will do a lot of walking, for sure, so it's the next best thing to running.  Too bad my pedometer ran out of battery so I have no idea how many steps I had within the day.  Suffice to say I did a lot of walking, having visited two different malls.

{Fit and Strong Day 19}: Take A Rest

Source

If you have tried some of the exercises in the 31 Steps to Fit and Strong series, I am sure you felt invigorated and alive, right?  Actually, even just stretching and light exercise can already make a difference, particularly if we have been sedentary for quite some time.  I find that little baby steps to fitness works well with me.  I'm not the type to shock my body with a turbo charged workout only to give it up after a few tries, because I simply cannot sustain it.  That is also the reason I have stopped jumping in bandwagons of exercise fads.  I always go for what I can do consistently, and progress to more difficult routines.  That way, I don't burn out myself and go back to the couch.

{Fit and Strong Day 18}: The Feet and Ankles

Now we come to the bottom of things...literally, as we talk about the ankles and feet and how to strengthen them.  Again, these two are very important for mobility and full range of motion.  We need to strengthen them too, to prevent injuries.  I think a sprained ankle is worse than an injured knee, as the ankles and feet bear the weight of the whole body.  They are the base support, so to speak and we know what a weak foundation spells out.  

I've scoured the internet to find good ankle and foot exercises and most of them are really very simple to do at the comfort of the home or office.  No special tools or equipment needed here.

{Fit and Strong Day 17}: Calf Exercises

I have big lower legs.  They're muscular but not like those of bodybuilders.  They're already like that since I took notice. Blame it on genetics.  That said, it's no reason to completely forget about strengthening the calves despite the huge trunks.  Besides, the lower leg does a lot of work in walking, running, jumping and all sorts of activities in which we move around.  

I have observed that although my calves may be the most developed of all the muscles we have been going through so far in this 31 Days Series, these are the very muscles that succumb to cramps after my runs.  Thankfully, it's always after the run and not before.  We all know it's hard to hobble your way to the finish line.

{Fit and Strong Day 16}: Knee Strength

We now know that the key to protecting knees from injuries is to develop the muscles that support the knees and lessen the pressure from this overused joint. We've so far covered the hips, glutes, quadriceps, and hamstrings that play important role in how our knees absorb the impacts from our daily and sports activities.  

I've read from Howcast that women athletes are more likely to have knee injuries than men.  Ouch!  But I wasn't even an avid runner nor a Tai ji practitioner when I got my knee injury in the first place.  And doing those activities now, I needed something to support my injured left knee.  Even in swimming, I feel my left leg could not kick as much as the right one.  But that does not deter me.

{Fit and Strong Day 15}: Toughen Those Hamstrings

We've covered the front thighs or the quadriceps in Day 14.  Now we go to the back part or the hamstrings.  Having read this article and another article I now have a good solution to my knee problem and to prevent future injuries.  The hamstrings provide counter action to the quadriceps and both should have equal strength, but between the two, the hamstrings should essentially be the stronger one.  

As for me, I'd really do my best to toughen those hamstrings, knowing now that it is very beneficial to my knees, particularly the injured one.  Also, I could probably run faster and have better leg endurance when I have a good balance of strength between the quads and the hamstrings.

{Fit and Strong Day 14}: Tough Quadriceps

I'm a couple of posts behind, but still catching up with the 31 Days series.  I went home to the province to survey the devastation brought about by Typhoon Santi (international: Nari).  I have not seen such a devastating aftermath, with big, strong trees uprooted and pylons felled down.  Those trees looked like they were plucked from the ground by a giant, roots and all!

Anyway, speaking of strong and powerful, let's concentrate on the quadruceps this time.  I remember when I used to have regular Tai ji sessions, I think my quads were more toned and defined than they are now.  I still get a good quads workout through running, but I think I'm going to go back to doing regular horse stance.

{Fit and Strong Day 13}: Strong, Firm Glutes

I'm doing an advance post again.  Well, I don't usually have an access to the internet on a Sunday, so here is my post for tomorrow.

Getting on with the topic...let's talk about the gluteus medius, minimus, and maximus, or simply the glutes.  Why do we need to strengthen that part of the human anatomy?  Besides the fact that a toned tush looks more appealing, we need to have strong glutes to aid us in a lot of activities from sitting down, to maintaining good posture, to running, walking, bending, you name it.  Strong glutes also protect against lower back pain. 

The good thing about exercising the glutes is that no special equipment is needed.  You just need to do some moves in the proper form for optimum results.  Here's a rundown of my favorite and quite easy workouts that target the glutes:

{Fit and Strong Day 12}: Strong Hip Flexors

My Taichi coach always say that the strength of force, when striking comes not from the hands or feet but it should originate from the hips, extending to the hands or to the feet.  I never really got the move quite right that first time he demonstrated the stance and the punch.  I need more practice with that.  Anyway, it's not just in martial arts that we need strong, flexible hips.  Runners, cyclists, dancers (of course), and other disciplines  and even just doing everyday chores that employ the use of the lower body need good hips as well.