PERSISTANCE

We all have the rough paths of life, the set backs, and rocky roads.  I wanted to share a little something I’ve been doing to push through my recent rocky road!

I tore my ACL(ligament in your knee that keeps it from moving side to side and lets it bend and straighten. Pretty important!) in April. We were just 7 days from moving.  I had just signed up to participate in the RAGNAR Wasatch Back and was motivated to improve on my personal record that I set this last year in a Half Marathon.

Now what?  I can hobble along at the gym, ride the stationary bike just enough to break a sweat, but I can’t quite get my heart rate up. What a bummer! I long to be the person I see running down the street!

I don’t want this to be an excuse to gain weight, to eat horribly, or lose all the progress I have already made.

So here’s something I put together now that I had surgery and am now working on my range of motion and strength. Whether you’re rehabbing or just need a good workout at home- take a look.

PUSH IT!

Do 4 rounds

20 pushups (on the back of a couch, edge of counter, or seat of a chair)

20 lateral step ups each leg (use a stair or exercise step. Keep one foot planted on step, squat down until opposite foot barely touches the ground, return to standing)

30-60 sec plank

20 tricep dips on seat of chair

20 lat pull downs with exercise band

15 wall squats

20 pushups

30-60 sec plank

15 superman raises

15 wall squats

20 seated weighted shoulder press

30-60 sec plank with 4 jacks (Hold 4 seconds, jack for 4)

"Honey, I'm headed to the gym (aka the living room)."

Whether you love it or hate it, the gym is a great place to get in a good sweat session and burn some calories. Although, the expense and travel time required to use a gym may be reasons keeping you from getting in your workout.

 Here are 5 fun ways to turn regular household objects into your own personal gym equipment.

Chairs: These can used to help maintain balance while doing squats, leg swings or lunges. They can also be used to hold onto for tricep dips. Be careful not to dip below a 90 degree angle for joint safety.

Cans of food, bottles of water, milk/juice jugs: All of these can serve as free weights! The best part is, you most likely have a few of these items already, giving you a range of weights. If you need more of a challenge, try filling an empty bottle or jug with sand for added weight. A gallon jug of sand weighs about 30 lbs.

Tables/Counters: Depending on the height of the table, these can also be used for tricep dips. Regardless of the height, tables and counters work great for push-ups. Make sure you keep your abdominals tight and your belly button pulled back toward your spine throughout the move.

Towels: While holding one end of a towel in each hand, put your arms over your head and pull as hard as you can in opposite directions and hold it. Maintain for several seconds and repeat. This will help build muscles in your arms and shoulders. Towels can also be used to help you stretch at the end of your workout - wrap them around your calf, ankle or foot, and pull toward you for a deeper stretch.

Walls, Stairs and Door Frames: Don’t forget the house itself! You can do wall sits, and walk or hop up and down stairs to work your lower body. Also, try standing in the center of a door frame, place your hands on either side of you, pushing on the frame. Push and hold at intervals for an upper body workout. Make your house work for you!

Getting in a great workout does not have to be time consuming or expensive. Get creative and look for ways you can turn everyday household items into your new favorite workout equipment. These tips also come in handy if you are traveling and want to get in a workout, without leaving your hotel room.