Lifejacket anyone?

Monsoon season in Oakville? Yes, you can see there were just a few of us who put on our Happy Face and went out in today's downpour.

That gush of water behind us? That's water pouring off the road and down a 6-foot rain sewer. Even 6 feet wasn't wide enough as you can see by the pressurized blast of water.

Cheated death again on the walking trail.

*Thanks to fellow walker Shelagh for the photographic record of our antics!

Race preparation

Stir up the Athenian youth to merriments!

Yes! It's time to start thinking about my costume for the Midsummer Night's Race on August 21. Last year we looked pretty sweet, if I do say.

I know there are people embarassed to be seen in a costume and count me as one of them...but experience has been a good teacher and to really appreciate the spirit of this evening race I must throw caution to the night faeries, fair maidens, and worthy gentle men.

You too can register at http://www.amidsummernightsrun.ca/

DAY SEVEN Plank with leg abducion

Here is the last exercise of our seven day project! It's been fun for me and I hope you use each exercise at least 2-3 times per week. You'll notice a difference in 4-6 weeks.

We'll do this again soon!

Lee

DAY SIX Side lying lateral leg lift, with variation

It's a beautiful morning in Sarnia, Ontario to walk and exercise beside the St. Clair River.

Of course, these two exercises can be completed indoors but it was important for me to get out of my tent (the princess and the pea had nothing on sleeping in a tent!).

I suggest two sets of these exercises (switching sides, so 8 sets total). Inhale as you lower the legs, exhale as you lift. Belly button to be pulled in toward spine at all times.

DAY FIVE Tricep dip with variation

Here is a variation on the basic tricep dip. This can be repeated two to three times. Keep breathing through the entire exercise, focussing on the exhale as you move from the low poition to the high position.

HEAT! HUMIDITY! SMOG!

Sadly, another triple alert day in the GTA. We are cancelling tonight's peripatetic class in Oakville. We need to respect our bodies and our planet in this weather.

Reminder! Try the exercises I have been posting here as an alternative to strenuous walking intervals.

Right now the weather forecast would sugest class will be ON for Friday morning class.

DAY FOUR Side planks with rotation

These exercises work your arms in an isometric contraction as well as core muscles (abs and back). Maintain a contraction through the abdominal muscles visualizing pulling the belly button toward the spine. Keep the head pulled back in line with the spine, shoulders stacked one over the other, and hips pulled up to make a straight line from head to toe. 12 repetitions for 2 or 3 sets. As in yesterday's exercise, small weights could be added to the non-supporting hand, but I recommend no weights to start as you become mindful of body position and movement.

As always, if this hurts a joint, consider an alternative. Some people find this position challenging for the wrist. If that is the case, you can rest on the elbow of a bent arm.

Post here if you have any questions.

DAY THREE Overhead press, tricep press

These require mindfulness! Take them slowly and thoughtfully. Three sets of 12 reps for each of the two exercises is a great way to practice.

Oakville WYBO HP 3 class cancelled today

Authorities are recommending that environmental conditions can be dangerous for people exercising outdoors today in the GTA. Air quality has decreased since yesterday so it is also being requested that people car pool and/or take public transit. In light of this, we are cancelling the peripatetic class that was to meet tonight at Clanmore Montessori.

As you know, we HATE to cancel class. As an alternative, may I suggest practicing the two exercises that were posted on this blog earlier today and yesterday!

We may or may not be able to make up for cancelled classes. We will keep you posted.

DAY TWO Walking plank

This is fantastic for abs and arms - a total body exercise! Keep the belly button pulled in toward the spine as you execute the move.

It's tough. And we love tough. If you find the motion across the floor is beyond your strength abilities at present, you can progress to the walking part of the plank with this proression: get into the stationary straight arm plank and simply lift the hands one at a time just a little off the ground to challenge both arms and abs. Once you feel strong enough, use your slippery socks to let your feet slide while you walk the hands forward and then back along the floor until your arms/abs are fatigued. Fatigue means you have challenged your muscles and you will get stronger from that challenge!

You could also move along the floor from a bent arm/elbow position, if you find your wrists and/or shoulders are strained.

Remember: there is always a variation that suits you! If you need some help, post a comment here.

DAY ONE EXERCISE: Lunge with Variation

As promised in our latest newsletter, I am posting a strength/stretch exercise every day for 7 days in a row - starting today. This should give you some new ideas for the end of your walk. Over the the next 7 days, after checking out our blog and viewing the exercise on the video, write the name of the exercise down on a piece of paper and put the papers in a bowl or box by your door. When you return from your walk, choose two papers at random and complete those exercises, 2 sets of 12 each! Let us know how they go by posting on the comment section here!


Exercise note: Sock has been removed on the foot of the stable, loaded leg. A bare foot offers good proprioception challenge. The other socked foot allows for easy sliding on the floor. If you have only carpet, put the sliding foot on a paper plate or frisbee to allow the sliding motion to happen over the carpet.

** Do not continue this exercise if it hurts at a joint, especially knee or back.