Staying Fit Out of the Saddle - NO time!

Sonia · Well Schooled

Staying Fit Out of the Saddle - NO time!

Barnmouser Ash · Grand Prix

Yoga balls! If you replace your office/computer chair with a yoga ball, you'll quickly find yourself stretching and exercising your core muscles more. Another alternative are those hemispherical balance balls (same as a yoga ball but smaller and has a flat side) that you could stick on your chair.

As far as strengthening legs, I've found doing 10-20 deep lunges before bed time not only gets me ready to crash into a nice deep sleep, but really helps build your leg strength and your balance. It takes all of maybe 5 minutes to do 10 lunges per side (go into lunge position, hold for a count of 5-10 depending on how fit you are, build up this time as you get stronger), and is a great way to help build up upper leg and core strength.

An absolutely great way to build up calf muscles is to stand with the balls of your feet on the edge of a stair and slowly push yourself up onto your tip toes, then come back down. You can choose to hold yourself on tip toes or just immediately come back down, but be sure you don't bounce on your way down as this can harm your hamstrings. Also make sure not to overdo this one, I decided a good 20 minutes of this would be fun, and boy was I having troubles walking the next day!

So all in all just a quick 5 to 10 minute exercise before bed can strengthen your legs up, and replacing your relaxing chair (maybe even your tv time chair, dinner chair, reading chair, etc?) will help build your core and balance.

:) Hope I helped some! Looking forward to hearing about your progress!

Queenrider · Advanced

Pilates has many 30 minute routines available on DVD. Pilates is dressage for people and and dressage is pilates for horses. Both want correct posture and a strong core and a long neck.
Eckart Meyners has exercises specifically for riders.

http://www.stottpilates.com/?gclid=CPTOq6rLsqYCFRBNgwodQHygmg

NaturallyUnbridled · Well Schooled

Try eating only whole, plant-based foods. Even for just a short while. Your body knows what to do with everything that comes from a plant so you will harvest the nutrients, and the fiber will help to move things along. Many of my clients lose a bunch of weight quickly but simply eating only plants - even for just a couple of weeks. The good news is that you can eat a lot of plants without eating a lot of calories so there's no need to feel hungry. It takes just as long to eat some baby carrots as it does to eat some French fries so there's no time factor here. Be sure to skip the butter, salt and ranch dressing! Good luck!

Barnmouser Ash · Grand Prix

Patti, you bring up a great point. Eating right is a simple choice that (once you get all your groceries!) is actually no more time consuming than buying yourself a cheeseburger, and if you know where to shop (bulk food stores, some farmers markets), much cheaper ultimately. Things like frozen veggies are just as healthy if not more healthy than fresh veggies as they are frozen directly after they are picked, locking in nutrients that fresh veggies will lose over travel time from farm to store. Eating lots of fruit instead of candy and soda will help replace your sugar intake with something healthy. Of course fibre is always a necessity to help clear your system out, as well as drinking LOTS of water. I've found that an easy, healthy way to encourage myself to drink tons of water is to add flavour packs (such as Crystal Light, or even un-sugared Kool-Aid) to a water bottle, shake it up and take it with me wherever I am.

This gets a little off topic of trying to get in shape, but eating healthy is probably going to be the best option to start with. If you've got a big family making it hard to switch all at once to entirely healthy foods, start small. Take a salad for lunch instead of buying a hamburger. Keep protein or fruit bars in your desk drawer; be aware of the amount of fat contained in granola. However healthy, in larger amounts it can sometimes be a little less beneficial. Try to avoid salty trail mixes, and see about replacing your oily peanut butter with almond butter.

I could go on forever about eating healthy, but just remember; you are what you eat! ;)

Barbara F · Grand Prix

Hi Sonia,

Here's a workout that takes 15 minutes. Don't take any breaks except with the plank if you need to.

One minute: Jog on the spot to warm up

One minute: Jumping Jacks to warm up even more

One minute: crunches

One minute: plank (do two 25 second holds with a ten second break if you have to)

One minute: jumping jacks again

One minute: alternate lunges

One minute: squats

One minute: push-ups (as many as you can do)

One minute: slow bicep curls

One minute: walk it out

Five minutes stretching

You're done!!

-- Edited by Barbara F on Tuesday 11th of January 2011 09:58:06 PM

Barnmouser Ash · Grand Prix

Barb: That's a great workout plan! I really like that you've stressed the necessity for breaks in the plank. I cannot stress enough how important it is not to overdo the plank exercises.

A short sidenote on that: back in grade 7 we had a substitute gym teacher come in for the day, and she decided to hold a 'fitness contest'. The last activity we competed against each other in, was to see who could hold a plank position the longest. Well, it got down to myself and another gal, somewhere around 6 minutes. Needless to say, our 12 and 13 year old bodies weren't meant to withstand that kind of incredible stress, and eventually around 6 minutes and 30 seconds of holding a plank, my back gave out. My back has never been the same since, and I'm nearly 19 now. So the moral of the story is... moderation is key!

:) Best of luck!

Sonia · Well Schooled

Thanks for all the info! I'm going to try some of the ideas and see if I can fit them into my busy schedule. I'm glad that you brought up the topic of eating well Patti! I can very proudly say that I'm a cook and refuse to eat any processed foods. I try to make everything from scratch and follow a balanced diet of veggies, protein and healthy carbs. Unfortunately my body at 28 just isn't the same as it was at 18 and it seems harder for me to take the pounds off. I'm now noticing in my riding and getting frustrated with myself. It's also not helping my 5 and 6 year olds who are in the training stages and need my support.

I don't sit in a desk at work, I'm on my feet all day, which you would think would be great for my legs (and it is) just not enough. So, I'm going to try the ball at home to strengthen my core while watching TV or on the computer. I'm also going to try a few of the exercises in the morning (rather than before bed - it will help wake me up). I'll be sure to update on my progress.

Fingers crossed

Barnmouser Ash · Grand Prix

Sweet deal, Sonia! Glad to hear you've got a plan in mind. :) For sure looking forward to your progress!

Marlene · Advanced

Hi Sonia,
You gave me a chuckle when you said your body isn't the same at 28. I'm 56 and started back riding in the last year, woah baby, guess what I'm not 25 anymore! I like the plank (in moderation as suggested), squats (not too low), but I add some Tai chi walkiing. It's the best for keeping my pelvic muscles in the tucked in position, and balance because you focus on slow movements and have to balance with weight on one leg at a time. Unfortunately exercise does take time, but I find that when I do, I actually have more energy, so I get everything else done more efficiently. If you are on your feet a lot at work, using the Tai chi exercises to remind you of how to move actually would work your body at the same time, but more correctly so you will be stronger. Good luck, we all struggle with the same problem. Oh, and for losing a couple of pounds, watch your salt intake, especially in winter we are probably getting too much 'cause we aren't sweating it out like in summer.

Sonia · Well Schooled

Marlene...I was anticipating a few comments about my age. I've just noticed over the last year that with my schedule and eating habits and sleeping habits differing so much from 10 years ago it's taking toll! Some days I feel like I'm 80 years old and in my opinion I'm too young to feel that way. I want to get a handle on it for my health and for the better of my riding!

Marlene · Advanced

You are obviously carrying a lot on your plate right now, and I definitely know how that can make you feel pretty exhausted. It's going to be a while before you get time for yourself, if you don't make it happen, you could burn out otherwise. Make sure you are getting a general vitamin supplement, plus lots of vitamin D (3-4000 per day at least), vitamin C (1000 mg time release at least), fish oil, and Cal-Mag, possibly iron supplement if you are anemic(very easy for young women). It's practically impossible to get enough of these even if you eat reasonably well. If you are short on certain vitamins or minerals that can make you gain weight as your body seeks to fill the need with any quick fix.

NaturallyUnbridled · Well Schooled

Sonia, if you'd like, I can give you a complimentary 1/2 hour consultation. If you're interested, go my website (see link below) and input your name and email. When you get to the NU Client Intake Form type "barnmice forum" in the how you heard about us box and I'll make sure you get a consultation. No pressure, no obligation. I think I can help you but it would actually be quicker to speak with you on the phone than for me to ask you questions and you to answer them here.