by Pippa Teague, Strength Coach | Oct 10, 2019 | Abdominals, Conditioning, Exercise advice, Injury Prevention, knee pain, Ladies, lifts, Personal training, Recovery, strength training, Uncategorized, working with injury, youthtraining
Lunges are a great unilateral movement to work not only the muscles involved but also work balance and stability.
They can be done with little space required
-difficulty can be added by including weight- kettlebell or dumbbells
Here are some lunge variations:
The reverse lunge
- start with the feet hip width apart and facing forwards
- with your back remaining straight take one foot backwards, allowing both knees to bend as the back knee touches the ground lightly
- push off the back foot keeping the front foot firmly planted
- drive through the heel and return the leg beside the other
Repeat on the other side
this works the glutes, quads and hamstrings and is also a great way to improve knee stability
Alt reverse lunge
Lateral Lunge
We often forget to move laterally. Lateral movement is great for stabilizing the hips and works your inner thigh and glutes.
- start with your feet together
- Step out wide to the side, transferring the weight over to the side you just stepped with, keeping both feet planted on the ground and facing forwards
- sit back into a squat position and go as low as you feel you are able to
- drive through your foot and return to the starting position
Repeat on the other side
Lateral lunges w/ kb
Static (split squat) Lunges
During this movement the feet remain in the same position (static)
This movement is great for those of us who are not so good with balance when moving and is the least challenging of all the lunges. Static lunges help build balance and strength from a stationary position.
Muscles worked are your thighs and glutes
- Start in a split stance- hip width apart with one leg in front of the other
- Lift onto the toes of your back foot and lower that knee down to the ground allowing the front knee to bend also to a 90 degree angle parallel to the ground
- Press through the heel of your front foot and straighten the legs back up.
- Keep your torso upright. Most of your weight should be felt through the front leg
Repeat 8-10 reps and then switch to the other leg
Split Squat w/ kb
Alternating jump lunges
Similar to the reverse lunge but with an element of power and plyometric transition with a jump from one lunge position to the other by switching feet in the air
This exercise challnges the same muscles as the regular reverse lunge but also adds a cardiovascular effect by increasing the heart rate and helps burn more calories.
tips to help your jumping lunge
- master the basic lunges first-reverse lunges and walking lunge
- aim for soft landings, avoid landing hard on your knee
- chest and torso stays upright
- be light on your feet and try to spring through the ball of your feet to gain some air time
- you can increase the difficulty by increasing reps, jumping higher and spending less time on the ground
Alt jump lunges
Try some lunges today and let us know how you get on!
Happy lunging !
by Pippa Teague, Strength Coach | Sep 6, 2019 | Client Achievements, Flexibility, Jumprope, Ladies, lifts, Personal training, Running, strength training, Uncategorized
-Pippa Teague
Infinite Potential Personal Trainer/Strength coach
NASM CPT
Starting in May 2019, Niamh, Isabel, Grace and Georgia have been working with me twice a week for personal training sessions.
They are all competitive Irish dancers and their teacher wanted them to improve overall strength and power to perform jumps and upper body control to help them in their dancing performances.
From day 1 they showed amazing discipline and hard work. Even though they are young (11-14) they definitely know what they need to do and are motivated to be able to achieve their goals, trying anything I ask of them (without complaining !) and putting their full effort into it.
They even made it to their sessions twice a week during summer vacation!
We work mainly on building strength using dumbbells, kettlebells, barbells, resistance bands and body weight in a circuit style or CrossFit style workout.
I love working with different kids involved in different sports. It’s so fun watching them improve and to see results! It can be challenging at times to keep the workouts fun and varied but I look forward to my sessions with them.
Niamh and Isabel’s mom, Claire said ‘The girls love working with Pippa, they tell me that they have a lot of fun even though it’s hard work! Their power and strength have definitely improved. They have a lot more body awareness and control. I can actually see the physical changes in their legs! ‘
They all recently competed in the North American Irish Dance Championships and all four got recalls! Grace also qualified and is heading to Dublin to compete in the World Championships this April!
I am very proud of these girls and can’t wait to see what else they can achieve!
by Pippa Teague, Strength Coach | May 28, 2019 | Exercise advice, Ladies, nutrition, Uncategorized
By: Kerry Moynihan
Certified Personal Trainer
@Fit4lifeafter50
Life is a winding road and for we women, menopause is a rest stop on the journey.
Those of us “of that certain age”, grasp the realities of menopause: lower estrogen levels, slower metabolic rate (the rate at which our body converts stored energy to working energy), declining muscle mass and bone density. This life stage requires some lifestyle adjustments. We need to meet the changing needs of our bodies in order to age with the good health and continued mobility we all desire. The question becomes, How?
Two words, EXERCISE and NUTRITION.
The reality is that the rate at which we expend energy during exercise declines at this point in our lives. What worked at age 30 won’t necessarily be our golden ticket at 55. Bottom line, increased time and intensity of exercise is important to lower our risk of osteoporosis, metabolic syndrome and heart and lung issues.
STRENGTH TRAINING or weight resistance training is key in developing the muscle that protects our bones by increasing its mass and improving our metabolism. Shoot for gym time two to three times a week and incorporate dumbbells, kettle bells, and resistance bands, as an example.
AEROBIC exercise keeps us heart and lung healthy and burns extra calories. Pick your poison: swimming, rowing, cycling, dancing…….
Our goal should be 30 minutes of the exercise of our choice most, if not all, days of the week. An added tip….take the stairs and bypass that elevator. Just keep moving!!
Mix it up. Do different and unique activities to keep the interest factor elevated. And grab a partner. Exercising is so much more enjoyable with a friend and frankly science backs the fact that it’s a mood booster, too. Make it fun. Final note, consult your physician if you have any concerns about starting a new program.
Let’s talk NUTRITION. My “full bag of Doritos for a snack” days are sadly over. But frankly, I’d rather feel great with better choices than salt overload knowing that I’m taxing my body. So the key word here is CHOICES. Choose whole grains, natural fruits and vegetables, lean proteins, and healthy snacks like frozen grapes or blueberries, which are delicious. Processed foods are not fabulous, so bypass that supermarket aisle. And time your dinner meal so that it isn’t too close to bedtime. Personally, I find my food tracker phone app helpful in tracking my daily protein goals. Lastly, portion control is important. That chicken breast should be the size of your palm, not the super sized forearm portion at your favorite local diner.
Hot flashes aside, Folks, this stage in life is pretty great. It’s in our power to be happy, healthy and active.
by Pippa Teague, Strength Coach | May 14, 2019 | Back Pain, Injury, Injury Prevention, knee pain, Ladies, lifts, Neck Pain, Running, running help, strength training, Uncategorized, working with injury
By Loni Rodriguez,
Physical Therapist
Do you know what fires me up more than anything? It’s hearing a story from a client that begins with… “I felt like the doctor did not understand where I was coming from.”
You may not know this story, but I dealt with hip and low back pain for just over 2 years when I was going through graduate school. It came on gradually while running one day on the treadmill. It was sharp, came on strong and would not let go. It gradually persisted and ultimately led me to have to stop running all together. It derailed me and created a borderline depression around the fact that I was unable to exercise like I had wanted to. I went from running almost every day to dealing with persistent hip pain that I would feel first thing in the morning and be with me until the minute I went to bed. I would wake up wondering if it would just go away…
How I was going to be able to go out with friends? Sit at a baseball game? Go shopping? Play football with friends on the beach? It consumed me.
I went to a plethora of doctors and physical therapists, had injections, saw specialists and was convinced that my hip required surgery because one MRI found a cartilage tear. I was constantly searching for answers to the cause of my symptoms and coming up short time and time again. Fast forward 7 years, symptoms have improved dramatically and I no longer deal with persistent pain. I feel stronger and more resilient than ever… so what can I contribute it to? That is a question I do not have the answer to… yet, but is not the point of my story. I am not going to tell you I have the magic answer to solve all persistent pain like this… But I am damn sure I know what would have helped me along the way.
Looking back on this, I realized one common piece that I was missing. I didn’t have a healthcare provider that told me that I was going to get through this and they were going to guide me… that is all I wanted, someone to tell me they would lead me on a path to feeling better and more confident in my hip.
At 21 I had one person – a doctor, surgeon and low back pain specialist tell me that I was going to be dealing with pain for the rest of my life. I remember crying in my car after the session, not because I thought he was right, but because I knew he was wrong. I was more upset because I knew he was going to be giving that same screwed up advice to all the other poor souls in the waiting room. I knew that I had a better understanding of pain and did not want to take that answer as my fate.
I wanted someone to listen to my entire story and not seem like the details were obsolete. I remember creating a pain log to show one of my providers and they didn’t even look at it. Finally, overtime I gradually improved and found my way of returning to exercise – running, lifting weights, competing in CrossFit and running races without even thinking about my hip or low back. This took time and hard work, but I made it.
This is not how an experience with a medical professional should be. You should 110% be involved in your own plan and be guided in that direction.
Have you ever had an experience with this? Have you ever been a fly on the wall in this situation with a family member? How many times have you or someone you know had to accompany a family member at a doctors appointment because you do not remember what they said.
I would love to hear YOUR story…
It does not have to be like this! Seek other advice from someone who listens.
Thank you for taking the time to read and have an awesome rest of the week!
by Pippa Teague, Strength Coach | Apr 8, 2019 | Ladies, strength training
by Anna Burns, PT, DPT
Infinite Potential Physical Therapist
There are SO many things to consider when pregnant, and physical activity is one of them. In the old days, women were advised to “take it easy” while pregnant. However now, the CDC recommends that pregnant women get at least 150 minutes of moderate-intensity aerobic activity every week. Ideally, a pregnant woman should be able to do any exercise she had been doing prior to pregnancy with a few modifications.
Here are a few things to avoid during exercise while pregnant:
- Laying on your back for more than 3 minutes after 20 weeks
- Exercising in a hot, humid environment, whether it’s outside or in a heated studio
- Performing inversion poses or any position where the hips are above the shoulders (handstands, bridges, etc.)
- Exercises that put pressure on the abdomen during mid-to-late pregnancy, have a risk of falling, or contact sports
- Over-stretching muscles
If you lift weights, here are a few guidelines and suggested modifications:
- Decrease your lifting load to 60-75% of your pre-pregnancy “one rep max.”
- Modify asymmetrical movements such as a split snatch or a split jerk if they cause pain in your pelvis.
- If your belly gets in the way with lifting from the floor, lift from blocks instead.
- Switch out front squats for back squats, as the front squats increase your intra-abdominal pressure (which is already increased by the presence of the baby).
Regardless of the type of exercise you participate in, watch for symptoms that signal you should STOP exercising and contact your healthcare provider immediately:
- Bleeding or leaking fluid from the vagina
- Feeling dizzy or faint
- Shortness of breath before starting exercise
- Chest pain
- Headache
- Muscle weakness
- Calf pain or swelling
- Regular, painful contractions of the uterus
You should always talk to your obstetrician or midwife before starting an exercise routine. Don’t let pregnancy leave you sitting around eating bonbons! The more active you can stay, the better you and your baby will feel, both during pregnancy and after delivery!
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