The Fat Girl's Guide to Living

This week’s guest post is from an unusual source for FGG: a personal trainer who helps celebrities (including Leonardo DiCaprio, Audrey Tautou, and Colin Firth) get into camera-ready shape. Cornel Chin, author of Celebrity Body on a Budget, talks about what it’s really like to train like a celebrity and shares some more practical body toning moves for the rest of us.

[We probably don't need to tell you this, but you should check with your health care provider to ensure these moves are safe for you to perform]

Training to become super-fit like a celebrity isn’t on every woman’s to-do list. While some women want to lose weight, others simply want their clothes to fit a little better or to be able to catch the bus without panting and sweating. But even if you’re not interested in having an “Oscar-ready” body, you may still secretly be wondering what holy grail of exercise celebrities seem to have found that the rest of us haven’t. In truth, celebrities live in the limelight and are constantly under scrutiny, and the dangling carrots of fame and fortune play an important role – where choosing between shedding some extra weight vs. a $10 million movie deal provides powerful motivation.

But don’t be fooled into believing that even the most fit celebrities are doing exercises different from what you may be doing at home or at your gym. Trust me on this: there’s nothing new in fitness–no magic machine that shakes you like a smoothie blender or stretchy cable apparatus that pulls you like a medieval torture device. The biggest difference is that famous people are probably exercising more often and under professional guidance. Many celebrities pay very generously for the right advice and service. They hire personal chefs to serve up their favorite foods, nutritionists to advise their chef what to prepare, and a trainer to do all the fitness thinking for them. All they have to do is show up and perform (no pun intended).

My book, Celebrity Body on a Budget, is designed to encourage people to try working out like a celebrity without having to spend top dollar on nutritionists, trainers and personal chefs. Even if you have no desire to whip yourself into a frenzy worthy of Hollywood, you might find a few new moves to shake up your regular exercise routine–or kick one off if you’re currently sedentary.

Here are a few simple moves that can be easily incorporated into your daily life. I’ve chosen exercises that don’t require a lot of getting down on the floor and back up again, which can be challenging if you’re substantially overweight, but that will yield visible results over time if you’re doing them at least every other day.

UPPER BODY MOVE: ANYWHERE DIPS

The triceps (rear upper arms), also affectionately known as ‘bingo swingers’ or ‘bat wings,’ is a troublesome area for many women.

The Dip exercise is perhaps one of the best moves, which can be performed against any safe, fixed bench, desk or chair. Think kitchen counter top, work desk/station, park bench, or waiting room bench–most places have a fixed surface. Simply face away from the surface, place your hands hip width apart and keep your knees slightly bent. Then, bend at your elbows to lower your body to no lower than a right angle. To extend up again to the start position, just extend the arms again avoiding locking out the elbows. Try 10 repetitions and work up to 20 reps. Progress up to a couple of sets of 15 reps, then 18, then 20 etc.

MID-SECTION MOVE – THE T.V. PULL-IN

This little discreet number is perhaps one of the simplest exercises, yet it offers a big payout in terms of benefit. This can literally be done anytime and anywhere-sitting, standing, kneeling or even lying down. It works the main core muscle (Transversus Abdominis), which is the main muscle responsible for keeping you upright and maintaining a flat stomach.

All that is required is a little practice, as it’s a bit tricky if you’re new to it. As you take a deep breath in, draw in the area of your stomach situated between your navel and your upper groin. Pull in this area as if drawing in toward your lower back. Hold for 10 seconds, as you breathe out slowly for the same amount of time. Repeat three more times. As you improve, try holding for longer intervals. Try this several times a day, while standing waiting for the kettle to boil or waiting for a bus or train.

LOWER BODY MOVE – DOUBLE STEPS

A great habit many people adopt is taking the stairs instead of an elevator or escalator. To further boost that benefit, try taking two steps at a time instead of one. By doing so, the quadriceps (front thighs) and gluteal muscle (buttocks) are engaged and are worked 50% more than if taking one step at a time. If the steps are not too steep, you may wish to attempt taking three steps at a time. As a safety measure, just ensure the knees are not bending more than a right angle or 90 degrees to avoid undue stress to the knee area.

Cornel Chin is a fitness expert to the stars with over 20 years of experience as a fitness professional. He integrates his diverse background to create an all-encompassing approach to fitness. Cornel is credited for getting Leonardo DiCaprio into shape in double-quick time for the film The Beach, and, as a leading fitness expert, he is a frequent guest on numerous television and radio shows throughout the United Kingdom. Cornel has also been featured in, and regularly contributes to, a host of leading international publications.

Image from a Cornell University Library collection (circa 1920), demonstrating correct posture

If we had a dollar for every time someone ordered us to stand up straight, we could probably treat our girlfriends to a round of caramel macchiatos at Starbucks. Turns out the straight-backed drill sergeants in our lives were on to something, since poor posture can lead to a host of physical problems – from misalignment to pain. Bad posture also feels yucky, and let’s be honest: it doesn’t look all that great, either. The extra pounds we carry coupled with today’s increasingly sedentary and stressed-out lifestyles means we fat girls need to pay extra attention to this issue. Good thing we spoke to a few experts skilled in several disciplines, who give it to us (ahem) straight on how to regain and maintain great posture.

“Many people predominately drag their bodies and lead with their heads,” says Liz Weaver, a martial arts instructor and founder of BreakPal.com, a  site dedicated to “workplace wellness” through better body positioning. While we’re naturally supposed to walk from the heel of the foot to the ball of the foot, many of us walk head first with our backsides sticking out. “This wears out your lower back because it’s in an unnatural position,” she says.

Ginger Garner, a physical therapist and founder of Professional Yoga Therapy Studies, sees similar imbalances in her female-focused practice, along with sloping shoulders, weak upper back muscles, tight chest muscles, and excessive rounding of the upper back. “These problems can be caused by ‘occupational  hazards,’ from ill-fitting desks or chairs at work to carrying or nursing children to everyday tasks like housework,” she says. When you add extra pounds to the mix, a few unique problems crop up, such as excess sway in the lower back and strain on the upper back due to larger breasts. “You have to work harder – against a heavier body – to correct and keep good posture,” she says.

The good news is, absent any structural problems or medical conditions (check with your doc if you’re at all unsure about making any new moves) you can improve your posture relatively quickly by switching out some bad habits for better ones. Personal trainer Elena Ciccotelli (aka TrainerDiva) knows all about forming good habits in her work with clients. “It takes your body about 300 repetitions to form a new skill, and about 5,000 repetitions to reformulate a skill,” she says. “This explains why it takes such a long time to break bad habits, so be patient in your quest for better posture. It’s completely possible to transform slouchy shoulders into sexy, confident shoulders with a lot of practice.” And once you’re there, “good posture is actually easier to maintain than bad posture,” says Garner.

“I use the term ‘body geometry’ to help my clients visualize their best posture, the position that will have them feeling their best throughout the day,” says Christine Binnendyk, a master Pilates trainer at the Nike World Headquarters and author of the forthcoming book Ageless Pilates:

Imagine a rectangle over your torso. Your shoulders should line up to form the top edge; your hipbones line up to form the bottom edge. If one hip rides up, it’ll displace the shoulder on the same side. If your right shoulder rides up, you’ll shift your left leg out to counterbalance that shift. Over time, these little changes and counterbalances add up to major energy drain. Level out your rectangle, and you’ll be better balanced and more energetic.

“Good posture has nothing to do with pulling the shoulders back,” says Garner, who suggests another simple way of thinking about – and correcting – how we stand. The key, she says, is “engaging the transverse abdominis (TA) muscles by drawing your belly button into your spine without moving the spine and drawing the shoulders slightly down and shoulder blades down into a V-like shape. This will help engage the proper stabilizing muscles of the spine.”

“Posture is about body awareness, which means just being mindful of your body,” says Weaver. “Just pay attention when you’re really into a project, and listen to what your body is telling you. If you have pain in an area of your body, it’s trying to tell you something.”

Here, we share some common posture problems and our experts’ tweaks. Keep in mind that you know your body best, so avoid any new moves that don’t feel right from the start, and check with your health care provider, both to rule out any structural or medical causes of poor posture, including scoliosis, and to get suggestions on an appropriate posture expert for your needs, which may include a chiropractor, physical therapist, or other professional.

If you sit all day

Strengthen the legs

Girls, are you sitting down? Of course you are – everybody is nowadays, whether at work or surfing the ‘net or watching TV at home. But wait till you hear this: “People who spend the better part of their days sitting end up with weaker leg and glute (butt) muscles,” says martial arts instructor Warner. “But those muscles are there for a reason, and they’re bigger for a reason: to work harder and to do bigger jobs.” Yes, you heard it here first: we’re supposed to have strong, muscular legs and glutes! (Take that, mass media ideals!)

Warner suggests practicing the “horse stance,” (here’s a video demo by Warner, with an added Tai Chi breathing technique, and here’s a detailed written explanation to help you visualize it). “Your legs and glutes will start to burn right away, and that’s how you know you’re doing it right,” she says. Warner suggests getting up and doing the horse stance every 30 minutes if you work in an office, for about 60 seconds, shaking your legs and walking around afterward (don’t overdo it, of course, depending on your fitness level). You can do the horse stance at the kitchen counter while cooking or get up and do it during television commercials each evening. “A 60-second interval a few times a day will make a tremendous difference,” she says.

Support your core

Ciccotelli recommends an isometric, or static move called the plank (here’s a video demo). By holding your body in this position (while remembering to breathe, since the tendency is to clench and hold the breath), your body is engaged by working to hold you off the floor. She suggests starting with 10 seconds and working up to 30 seconds at a time. If your lower back hurts in this position, lift your pelvis toward the ceiling so your body creates a V. As your abs and back become stronger it will become easier to position yourself in a straighter line.

Find your ideal chair

“Because we spend so many hours working, which in our society now includes a lot of time sitting, a good office chair is essential,” says yoga therapist Garner. “Good” doesn’t have to mean dropping a grand on an Aeron chair, however; finding a chair that fits you and your computer setup is what matters.

Garner’s tips for finding the perfect chair:

*The feet should reach the floor, or you can place a footstool under the chair so your feet are completely supported
*The chair should not have a solid low back support – good chairs will actually have an adjustable back rest that moves up and down or a cut out where the buttocks can stick out through the cutout – hence providing the proper curve for low back support
*Forget the arm rests–you don’t need them. Save yourself $50 or more and don’t bother with them, unless you are actually going to sit in the chair, rest your arms on them, and do nothing at all.
*Look for a short seat pan (where you rest your bum). It’s usually too deep for women of average height (meaning less than 5’7”). This will prevent problems like sciatica, which is common for smaller women who get stuck in typical corporate chairs built for men.

After reviewing “literally thousands” of chairs online, Garner found her perfect chair for 70 dollars. “It has a padded backrest and seat pan, adjustable height for workstations of different height or different work requirements, a “cut out” for the bum, and a short seat pan (it’s a stool, so it’s actually round!)”

Ciccotelli suggests using a stability ball instead of a chair “as often as possible to improve your overall balance, stability, and posture.” Just be sure to find one you can sit on comfortably without rolling off.

Work your upper body with Pilates at your desk

Dumbwaiter: “If your shoulders droop a bit forward, Dumbwaiter is for you. Sit or stand tall; glue your elbows to your ribcage with your palms facing up. Keep your elbows at your sides as you rotate the arms outward, like you’re serving a drink to people on either side of you. This move draws your shoulder blades together, while opening your chest.”

Wings: “Do you hike your shoulder up whenever you’re reaching for something? Wings is for you. Set yourself up like dumbwaiter, but with your palms facing down. Keep your shoulders low as you float your elbows wide — it’ll seem like you’re flapping imaginary wings. This move loosens up the muscles aroung your shoulder blades, allowing you to reach your arms more comfortably. It helps in eliminating neck tension and shoulder strain.”

Behind the wheel

Yet another way in which we sit all day, for many of us while driving to and from work. “Pretend your shoulders are pinned to the seat,” says TrainerDiva Ciccotelli.

Take it easy while texting

“Many people don’t realize there is a strong connection between neck posture and back posture,” says Ciccotelli. Even slightly leaning your head forward for long periods can negatively impact posture (by causing rounded shoulders and improper trunk stabilization). Unfortunately, this is exactly the head position most people use while texting, so she suggests keeping your head up the next time your mobile device dings.

One easy way to lighten your load

Keep only essential items in your purse; who wants to look like a bag lady, anyway? If you simply must lug everything with you, Binnendyk suggests a messenger-style bag that crosses the body, or splitting your belongings into two bags while traveling to balance the weight evenly. “If you need to lean, it’s time to purge,” she says.

The Well-Endowed Pain in the Neck

“Every gift comes with a bit of salt, doesn’t it?” says Binnendyk. Sometimes, large breasts come with neck and back pain, so a proper bra fitting is essential. “Well-placed straps in a good foundation garment will make a world of difference,” she says, adding that sexy bras are fine for a night out or a romp around the bedroom, but stick to functional comfort the rest of the time. “Think about it this way,” she adds. “If the girls are riding higher, it’s easier to stand up straight. The less forward lean that you have, the less back and neck pain you’ll feel.” After bra shopping, try the Dumbwaiter and Wings Pilates techniques 3-4 times per week.

Lacing Up by libraryann

Ah, New Year’s resolutions. Hard to avoid this time of year, we know. We also know that many of you are probably resolving to be healthier, regardless of what page just turned on the calendar or whether or not weight loss is part of that goal. That means savvy fat girls will be looking for New Year’s specials on gym memberships. Here’s how to get started:

First, work your brain

It’s common for women to worry about whether or not they “belong” at a health club because of their size. When we did a shout-out on Twitter seeking tips for fat girls looking to join a gym, one girl wrote:

Always be skinny? I hate how all the thin, toned people stare and wonder why I’m going there – well, duh!

We’ve all been to that gym, right, girls? And it’s no fun, we know.

Aside from telling you to generally avoid “meat market” health clubs in favor of one where people of many shapes and sizes are welcome, when you do settle on a club, here’s a new attitude to bring to this particular dance: nobody cares that you’re fat. There, I said it. Oh sure, some people do. Like, say . . . insensitive jerks. And as with fat people, jerks are everywhere, including at health clubs, so it only makes sense that we can make room to coexist.

We get that not all health clubs are created equally, nor do they have the same clientele. My small town rec center is worlds away from the ‘sweaty, svelte singles’ club I belonged to in Chicago in my 20s. But many people I’ve talked to – fat, thin, male, female – who work out regularly say they’re always happy to see overweight people at their gyms because it’s good to see people taking care of themselves. So pack the attitude that “shame ain’t worth as much as you think” into your gym bag and start shopping for a place to work out.

And maybe times are changing – more of us are overweight in general, after all. However you may feel about The Biggest Loser, one former contestant maintains that this television show made it acceptable for fat people to work out in public. And that’s a very good thing. You can probably guess our attitude about this: act as if you belong wherever you are – fake it till you make it, if you must – and you’ll be one step closer to finding a gym that fits your needs.

Remember: the customer is always right

And in this case, you are the customer, not the other way around. “I think the phrase ‘joining a gym’ is inaccurate,” says Janice Kay Smith, founder of A Woman’s Gym in Chicago. “You’re really choosing a gym. If people take that view, they will be more particular and look closely at a location to see if it’s what they want.” Smith recommends asking yourself if this is an environment that’s going to make you feel comfortable. “You’re bringing them money,” she says. “It should be your attitude that they’re lucky to get you.”

Tee, our resident gym rat who has inspired over 30 people in her community to work out with her, had this to say about sussing out a new place. “When you walk in, ask for a tour, and mention that you’re trying to get in shape (or stronger, or whatever you biggest goal is) but that you’re not sure how to get started,” she says. “If they jump on it with excitement and start offering up ideas and options, that’s a great sign that you’ve got a fat-friendly gym. If you get the deer-in-the-headlights look, or a few polite smiles and nods and then back to the canned speech, keep looking.”

Commercials and ads will also give you a clue, says gym owner Smith. “If they only show slim women moving really fast, then that’s probably what the clientele will be like.”

Aim for variety

There are so many options available today, from no-frills, neighborhood Curves-style gyms to full-scale fitness centers. If you’re not yet in an established routine and haven’t found your favorite activities, go for something with more to get into than just your garden variety treadmills, bikes, circuit training area and classes. Athletic clubs often offer more, like racquetball, batting cages, volleyball, spinning, punching bags, ropes, a climbing wall, etc. Once you get comfortable using the gym in general, you’ll likely find yourself curious about some of these. Without those options, you may get bored and be tempted to use that as an excuse to stop going. Commit to exploring and experimenting with classes, equipment, boot camps and everything else the gym offers. Mixing up your workout and getting some fun sports action in there when you’re ready can boost your results fast.

Bring a friend

Tee was adamant about this tip: “I’m sure myriad studies have been done about how long people stay at a gym when they have a workout buddy vs. solo, but I can tell you from my own and many of my gym partners’ experience: I stay almost twice as long and have a whole lot more fun when I’ve got somebody to keep me company.” As with choosing the right gym, be sure to find the right workout partner for you. A Woman’s Gym owner Smith agrees. “Sometimes a buddy will make people get into the gym, but some people just talk to each other instead of working out, or if one doesn’t come one day, then the other won’t come,” says Smith. Her advice? Don’t partner with complainers, excuse-makers, or buddies who will drive you straight to Dairy Queen afterward.

If you don’t have a friend willing to go, or all your friends are thin and/or not into working out, then put an ad in the activity partners section in the community area on Craigslist. Be specific about what you’re looking for, including your schedule. And be sure to adhere basic Internet safety rules, like choosing a public place ( like your prospective health club) to meet for the first few times.

Take it for a test run

One of our fans on Twitter said it best:

Take advantage of free trials/passes before committing! Attend class, use sauna, etc. Don’t like the vibe? Keep lookin’!

“Before joining, stop by the gym at least twice at different times of the day to see what kind of crowd they get,” says Tee. “If it’s all gym bunnies and meatheads, you may want to look elsewhere.” Another Twitter fan wrote (and made us giggle): “Try to join a physical therapy clinic where they can specialize for weight issues and not everyone is a tiny workout whore.”

Check to see that the club has the types of activities that are right for your fitness level right now – including checking out basic and beginner classes, if you’re completely new to exercising or haven’t worked out in a while. Finally, if you need accountability, sign a contract. But try for six months instead of a full year, and then at the end of your six months, negotiate a better deal for staying on.

Ask for personal service

In the ten years since A Woman’s Gym opened its doors, Smith has designed tailor-made workout programs for each of her clients. “It has to be that way, because it’s my name on the door. And if a workout is not customized, they’re not going to keep coming,” she says. “If they think they might not have it down, or they might hurt themselves, or they’re doing it wrong, people are not going to come back.” If your prospective health club doesn’t offer personalized service, ask about the rates for personal trainers, and keep in mind that it might take more than just the standard, free one-hour session to get into your groove. Smith suggests asking for the best personal trainer for your needs and goals.

Finally, here are some more tips and tricks from our fabulous FGG readers from Twitter and Facebook – thanks for sharing your know-how with our readers, girls!

You just have to own it…your size, your fitness level, your life. Hold your head up, go there for yourself and no one else. Respect yourself for doing something for yourself. Push yourself as far as you can go, and compare yourself to no one. You’ll see more improvements quickly, recognize every one of them and build on them. Have a sense of humor. And if you are self conscious, join a women’s gym. Don’t try and do everything in your first visit…don’t expect to accomplish what you did 20, 30, 100 lbs ago. You’ve got to build to that. Above all…just go, girl.

If you are looking for a new apartment, make sure it has a gym (safe and well-lit). You will save money and it’s closer. No excuses.

Resist the urge to compare yourself to other women in the gym (I have to remind myself of that). Drink plenty of water and keep a small towel with you during your workout to wipe away sweat.

Now grab a gym bag, some affordable but cute workout clothes, and start your search. If you find (or have already found) a place that feels like home, tell us about it in the comments.

(We probably don’t need to say this, but just in case: you know your body best, but it’s a good idea to check with your regular medical professional to get the green light before starting any new workout routine).

I stretch most mornings to boost energy and stay flexible

As a freshman in high school about, oh…123456…24 years ago, I had an unfortunate stint as a cheerleader. At the time there wasn’t much available for girls at my school who wanted to do something athletic, so a friend and I dragged our nerdy, unpopular selves down to try out for varsity cheerleading – and were psyched (and surprised) to make the cut. Once in it just wasn’t me, so I left after the first season, but it was worth it for one great takeaway: the value of stretching.

Without it, that mid-air Russian split-gone-wrong in the fall of ’86 would have probably done damage to more than just my ego, and I doubt I would still be capable today, at a size 20/22, of contorting myself to show off the feet-behind-the-ears trick.

That frightening and ridiculous visual? You’re welcome.

Unfortunately, stretching has a reputation among many non-athletes as the boring thing you do before you run or work out. A prelude to pain and agony. A dull precaution. Useless to anyone who isn’t about to voluntarily launch into an intense period of self-afflicted exercise.

Not so. Stretching, if done correctly and regularly, boosts energy, increases flexibility, builds strength and balance, and ignites feelings of wellness and happiness – especially for women who don’t otherwise get much if any exercise. In fact! It can get pretty addicting in its ease, convenience and power, and you may soon find that you and stretching are arm-in-arm BFFs.

We asked a few experts to lend their experience and advice on stretching for overweight women, and got a mountain of notes and great answers. We’ve distilled those into fine points and suggestions you can start using right now.

Craig Galloway, certified personal trainer
http://www.catzsports.com

Stretching activates the muscle and connective tissues, as well as the lymphatic system in your body that acts as a pump to keep fluids moving. When you stretch, you’re waking up parts of your body that may not get woken up otherwise. When you don’t, that pump and other parts of your system shut down, trapping fluids and resulting in symptoms like swollen fingers and ankles, and making you stiff and sore after long periods of sitting or lying down.

Stretching is an easy way to help move those fluids along and get your muscles awake and ready to work for you.

Craig’s tips:

1. Stand in a doorway with two hands holding on to the door jam and walk your body through the door. That stretch opens your chest right up, and done regularly can improve posture and circulation – which have been shown to affect everything from aging to disease.

2. Plan your stretches until it becomes habit. Set an alarm every hour and a half or so to get up from your desk and do some basic stretching. It doesn’t take much to get a big benefit.

3. Remember to keep hydrated; your muscle tissues are more receptive to stretching when hydrated and less likely to pull or be injured. Water is best – stay away from sports drinks, especially if you’re trying to lose weight.

Debra Mazda, exercise physiologist and certified personal trainer
http://www.debramazda.com

For women who aren’t used to doing a lot of moving, stretching is a great way to begin elongating those muscles, which tend to shorten up when you’re not using them. Muscles get lazy just like we do. Just a little bit of stretching gets blood flowing, and for women used to being sedentary, that can have a big impact. It also helps prevent injury both in becoming more active and in every day life, like when you’re reaching up into a cabinet or down to pick something up. Psychologically, it gives you the benefit of knowing you’re doing something really good for yourself.

Debra’s tips:

1. My favorite stretch is lying in bed each morning, pulling my knees to my chest, and rolling from side to side. It keeps the spine flexible and the blood flowing.

2. Anyone with a heart condition or high blood pressure should never drop their head below their heart. For these women, stretching should be done from a standing position, doing arm circles or stretching their arms up over their heads, or while lying in bed. If you’ve never done much stretching, I recommend being supervised in the beginning by a trainer. Bouncing while stretching is a big no-no, any stretch should be held for at least 10 seconds. Never stretch hot muscles in a cold room.

3. A stability ball, used properly, is great for overweight women who want to start to stretch and build flexibility, confidence and strength. Just the act of sitting on it, with a straight back and legs wide apart, works your core abdominal muscles because they’re keeping you balanced, even if you don’t feel it.

Joy Di Palma, exercise physiologist and certified personal trainer
http://www.trainerjoy.com

One of the greatest benefits of stretching is that you’re able to increase your range of motion, which means your limbs and joints can move further before an injury occurs. Overweight women [often] lack flexibility and a lack of flexibility is now seen to be a major cause of general health problems and sports injury for overweight women…linked to everything from stress, back pain, and even osteoarthritis.

Joy’s tips:

1. Lie down on the floor with your buttocks against a wall and your legs straight up the wall. Slowly flex your toes towards your knees, hold for two seconds and repeat five times. This will loosen up your lower back and stretch your hamstrings and hips giving instant relief for tired backs.

2. Never hold a painful stretch. You should back off just to where it’s not painful and hold for the duration of the stretch (a good 15-30 seconds).

3. Bosu balls, used properly, are great tools for reaching a thorough stretch. Foam rollers are also excellent to use to “roll out” your leg muscles, hamstrings and gluts. Use mats to stretch on create a softer surface for the back muscles, to increase comfort and safety.

Gina Ianniello, exercise physiologist
http://www.kingleyhealth.com

The benefits of overall stretching is that it keeps your joints functioning as they should be.  Chronically tight muscles can lead to limited range of motion around a joint, which can cause pain and injury. Excess weight puts stress on joints and causes muscles to tighten (especially calf and hamstring), so stretching is especially beneficial for women who are overweight.

Gina’s tips:

1. For a standing hamstring stretch, stand facing a short bench or chair – place one heel on the bench, toes pointing up.  Keep the leg straight and lean forward at the hips, make sure your back foot is facing forward and your hips are squared, shoulders are pulled back and your back is straight (no hunching or rounding of the back).  You will feel the stretch behind your leg in your hamstring. Hold for 20-30 seconds and repeat on alternating legs.

2. Stretching straps or ropes can be used for stretches lying on your back on a mat, and can be helpful for women who lack the balance of stretching their hamstrings in a standing position if they find it hard to balance on one foot.  Lie on your back and place the rope/strap around the bottom of your foot. Keeping the other knee bent, hold the strap with your hands and actively assist raising your leg in the air until you feel the stretch behind the leg.

. . . . . . . . . . . . . . .

Do you stretch? if so, what are some of the benefits you’ve found in stretching? Let us know!

Fix weak ankles with basic exercises you can do anywhere

I’ve gained about 60 pounds over the last 10 years, and it seems like my ankles are shot from carrying the extra weight. They twist and sprain easily, and get sore when I take longer walks. Are there any ankle treatments or exercises that will help?”

That’s a common problem, and as those of us in northern hemisphere head into winter (think: ice skating, skiing, balance on icy driveways), a good one to tackle this week.

First, it’s important to note that once you twist or sprain an ankle, you’re more likely to do it again (and again), resulting in some pretty weak, wobbly ankles – overweight or not. That’s because an injury to the ligament affects not only the ankle tissue, but also to the neuro-receptors there that tie into the central nervous system. These are responsible for our physical stability and balance. In short, damaged ankles mean damaged sense of balance, and damaged sense of balance means, well, more unsteadiness and therefore more twisted, sprained and even broken ankles.

To stop that cycle, you need to heal those receptors with simple balance training.*

Once you can bear weight on your injured ankle without discomfort, stand (shoeless) near a wall, counter, desk or dining-room table so you can reach out to catch yourself if you need to. Practice balancing on one foot, and then the other, spending three to five minutes on each foot. Do this a minimum of three days a week, though preferably every day, for about four weeks following an injury, after which you can scale back to a few minutes once or twice a week to keep ankles and receptors in good shape long-term.

To make a regular practice of ankle strengthening (tissue), check out these simple exercises.

Healthy, strong, pain-free ankles means enjoying a wider range of exercises and improved endurance, which promotes more activity. More activity means a progressively leaner, healthier body, which means less stress on joints, which means fewer injuries, which means more activity…(see where I’m going with this?) So let’s love and care for those ankles.

* As with any exercise, check with your doctor first to be sure there are no other underlying conditions responsible for the injury, and no reason why you shouldn’t practice balance training.