By admin on May 23 in Blog, Exercise, My Story | No Comments

LDS Fitness Network is proud to sponsor this wonderful event on August 3, 2013 at This Is The Place Heritage Park in Salt Lake City, Utah. Please participate, donate o receive more information on their website www.JosephsMiracleRun.com or by visiting their Facebook page. Here is an excerpt from their website explaining the history for the event.

The year 2013 marks the 200th anniversary of Joseph Smith’s life-threatening typhoid fever and the experimental and successful surgery performed by Dr. Nathan Smith, founder of Dartmouth Medical School (1811). The 1813 surgery blesses millions yet today. As a thank you, the Joseph Smith Sr. Family Association is working to establish a scholarship of gratitude on behalf of Dr. Nathan Smith to the Geisel School of Medicine at Dartmouth Medical College.

Dr. Nathan Smith was the only physician in the United States who had the skill and ability to successfully treat Joseph’s infection. His personal preparation, life’s work, timing, and placement converged to allow Dr. Smith to operate on Joseph, saving his leg and his life, fully 100 years before this life-saving surgery became accepted as standard procedure.

Dr. Smith was one of the great men of the 19th century, who worked tirelessly to improve medical education. He helped establish 4 medical institutions, including Dartmouth and Yale. At the 200th commemoration of the founding of Yale, Dr. William Henry Welch stated that Dr. Smith, “did more for the general advancement of medical and surgical practice than any of his predecessors or contemporaries in the country.”

To honor Dr. Nathan Smith, the Joseph Smith Sr. Family Association is hosting the Joseph’s Miracle run to create a scholarship endowment in behalf of Joseph. This annual scholarship will be granted to a deserving surgical student at Dartmouth, and will be a reminder of the great good that charitable contributions like Dr. Smith’s can be in the community. To join us, or to learn more, please visit: www.JosephsMiracleRun.com.

By Kevin Weston on May 07 in Blog, Exercise, Weight Loss | No Comments

For anyone who has ever considered starting an exercise program, there is usually one common question that they ask themselves:

Should I buy a gym membership or workout at home?

One thing to keep in mind is that everyone has different needs, objectives and circumstances, so there isn’t a solid answer that’s going to fit everyone. This short article will help walk you through the pros and cons of both gym and home workouts and you can decide for yourself which option has the higher likelihood of benefitting you the most.

The Gym

Pros:

You’re only going there for one reason – to exercise. No kids, no pets, no doorbells or phone calls to disrupt your workout. If you’re task-oriented, you can get a lot done in a short period of time. Plus, depending on where you are a member, there will be a variety of equipment, group classes and other resources for you to utilize while you are there. (You’re already paying for it, why not use as much of it as possible?)

Cons:

Money. It isn’t necessarily a bad thing to have some skin in the game, but you need to be able to afford it. Regardless of your income though, if you’re not consistent with your usage, you may as well be throwing your money out the car window while driving down the freeway. Some other cons to consider:  large crowds, obnoxious gym members / staff, uncleanness (not all gyms) and just the fact that’s it one more place you have to drive to.

The House:

Pros:

Usually more cost effective (unless you’re paying for expensive equipment, videos, etc.) It is convenient that you do not have to drive anywhere, find a babysitter and you can sweat in the environment that’s most comfortable to you. If you’re smart with the information and workouts you find to use at home (that’s where LDS Fitness Network can help) you can do almost anything for relatively low to sometimes zero cost.

Cons:

While it’s nice that you can go walking, biking and do many other cardiovascular workouts without a gym membership, sometimes the resistance training aspect of in-home workouts can be lacking. Of course you can always do push-ups and multiple dumbbell exercises at home, but many people don’t really know exactly where to start when it comes to training the muscles of their core, arms and legs.

Here at LDS Fitness Network, we don’t care how you’re active, we just want you to be active! We also want to make you aware that we are in the process of making some changes that will better serve you, our readers and supporters. (Let’s just say we will be offering some services will make you’re in-home workouts much more viable and effective. You will love it!)

Stay tuned as some of these changes take place and please let us know of your ideas and suggestions that you think will help you move with purpose!

By Joshua Snow Hansen on Apr 30 in Blog, Exercise, My Story | No Comments

This time of the year always excites me. The turning of the weather is perfect for running. It’s not too hot and it’s not too cold. There’s no snow or ice to worry about on the roads. It’s really the perfect weather for outside running.

But, this time of the year also reminds me of my first race. It was actually six years ago this month. If you’re doing the math (and odds are you probably aren’t) that would be about three years before I started my weight-loss journey.

The race was probably one of the stupidest, foolish and ill-advised things I could have done. The race wasn’t even a 5K or mile fun run. It was a 10K and somehow my friends convinced me that I could do it?! They gave me ample time to train. But, being at the time a 350+lbs. man, I really had no idea or concept of training for a 10K … let alone running.

In fact before the race the longest run I did was about a mile and half on the treadmill at the gym. I can’t tell you exactly how long it took me, but it wasn’t faster than what was comfortable for me. Plus, the faster I went the harder it was to watch the gym’s TV. I’m pretty sure I did this … once.

The day of the race was fairly non-descript. I put on my worn tennis shoes. I threw on a pair of shorts and t-shirt and went to the race. We were then bussed about six miles up the mountain where we then lined up before the gun went off to start the race.

As we sprinted at the sound of the gun down the mountain I was suddenly stricken with this thought. A thought that really should have come much earlier … “what did you get yourself into?” I couldn’t honestly answer that question. Heck, I didn’t even know how to answer that question?!

Continue reading Josh’s story on his blog Running Towards Home: The Story of my 180lbs. Journey Home by clicking here.

Since November 2009, Joshua Snow Hansen, has lost over 180lbs. His journey has sprung a new life as a runner for him. This year he is running 24 half marathons and a marathon. You can follow his running adventures on his blog Running Towards Home or on Facebook. His book “Running Towards Home” is due for release at the end of the year. 

By Kevin Weston on Apr 11 in Blog, Exercise | No Comments

This is the forth and final installment of our exercise series about short, high intense resistance workouts. Perfect for when you’re short on time but realize that something is better than nothing. If you have access to a pair of dumbbells and/ rubber exercise bands, you can get an awesome workout! Need more of a challenge? Add some cardio intervals to raise your heart rate and burn more calories. Please let us know if you have questions regarding these exercises in the comment box below.

Disclaimer: Visit with your physician before starting this or any other exercise regime, and of course, use your best judgement if a particular exercise is appropriate or not. (Especially if a particular exercise is bothering your lower back too much.)

4 exercises – 2 sets – 12 to 15 repetitions - Finish under 10 minutes.

Squat to Row

Start
1. Face cable machine, feet straight and shoulder-width apart.
2. Hold cables with arms extended at chest level.

Movement
3. Squeeze glute muscles and perform a three-quarter squat.
4. Stand and row by squeezing shoulder blades and pulling thumbs to armpits.
Complete row by time legs are fully extended.

Side Lunge, Curl to Overhead Press: 1-Arm

Start
1. Stand with feet straight and shoulder-width apart.
2. Hold dumbbell in one hand, arm by side.

Movement
1. Lunge sideways and stabilize, with foot straight, knee bent and directly over second and third toes; opposite leg straight with foot flat on ground.
2. Push off bent leg into standing position, while curling dumbbell to chest.
3. Press dumbbell overhead, fully extending arm.
4. Return dumbbell to chest and repeat movement with same arm.

Romanian Dead-lift, Shrug, Calf-Raise

Start
1. Stand with feet straight and shoulder-width apart, knees bent at five-degree angle.
2. Barbell on ground.

Movement
3. Bend at waist and grab barbell with grip slightly wider than shoulder-width apart.
4. Squeeze glute muscles and lift barbell until standing fully upright.
5. Lower and squeeze shoulder blades and shrug shoulders toward ears.
6. Hold shrug and perform calf raise.
7. Return to start position by reversing order of exercise.

Step-Up to Balance, Curl to Overhead Press

Start
1.  Stand in front of a box (or step) with your feet pointed straight ahead and placed shoulder-width apart.
2.  Hold a dumbbell in each hand, at your sides.
Movement
3.  Step onto the box with one leg, push through your heel and stand up straight.
4.  Balance on the lead leg while you flex your opposite leg at the hip and knee and curl the dumbbells to your chest.
5.  Next, press the dumbbells overhead, fully extending your arms.  Return the dumbbells to your chest and step off the box, returning to the starting position.

By Kevin Weston on Apr 02 in Blog, Exercise | No Comments

This is the third in a four part exercise series about short, high intense resistance workouts for when you’re short on time but realize that something is better than nothing. If you have access to a pair of dumbbells, you can get a great workout! Need more of a challenge? Add some cardio intervals to raise your heart rate and burn more calories. Next week, I’ll show you a quick 10 minute total-body workout. It’s all part of my evil plan to get you moving more and addicted to physical activity. Beware though, you may start to like it and look forward to next week. Pretty sly huh.  

Disclaimer: Visit with your physician before starting this or any other exercise regime, and of course, use your best judgement if a particular exercise is appropriate or not. (Especially if a particular exercise is bothering your lower back too much.)

4 exercises – 2 sets – 12 to 15 repetitions - Finish under 10 minutes.

Side Plank:

Start 

1. Lie on side with feet and legs on top of each other, forearm on ground and elbow under shoulder.

Movement
1. Draw-in belly button and squeeze butt muscles.
2. Lift hips and legs off ground until body forms straight line from head to toe, resting on forearm and feet.
3. Hold for two seconds.

Medicine Ball Lifts:

Start (you can use a dumbbell instead)
1. Stand in semi-squat position; feet straight and shoulder-width apart; chest up.
2. Hold medicine ball with both hands at level of knees; arms fully extended.

Movement
1. Draw-in belly button, squeeze glute muscles and tuck chin.
2. With arms extended, lift medicine ball diagonally and rotate body, pivoting on back foot.
3. Lift until medicine ball or dumbbell reaches eye level.
4. Return to start.

Marching Floor Bridge:

Start
1. Lie on back with knees bent, feet flat and shoulder-width apart.

Movement
1. Draw-in belly button and squeeze glute muscles.
2. Lift pelvis off floor until knees, hips and shoulders are in line, pushing through heels.
3. Slowly extend one knee, completely straightening leg; hold two seconds.
4. Bend knee, placing both feet flat on floor; lower pelvis to start position.
5. Repeat, extending opposite knee with pelvis lifted.

Knee Ups:

Start
1. Lie with back on bench or on the floor and place your hips bent at 90-degree angle.
2. Extend legs into air and grab stable object for support.

Movement
1. Draw-in belly button and squeeze glute muscles.
2. Lift hips off bench, pressing feet toward ceiling.
3. Return to start.

By Kevin Weston on Mar 24 in Blog, Exercise | No Comments

This is the second in a four part exercise series about short, high intense resistance workouts for when you’re short on time but realize that something is better than nothing. If you have access to a pair of dumbbells, you can get a great workout! Need more of a challenge? Add some cardio intervalsto raise your heart rate and burn more calories. Next week, I’ll show you a quick 10 minute core workout. It’s all part of my evil plan to get you moving more and addicted to physical activity. Beware though, you may start to like it and look forward to next week. Pretty sly huh.  

Disclaimer: Visit with your physician before starting this or any other exercise regime, and of course, use your best judgement if a particular exercise is appropriate or not.

4 exercises – 2 sets – 12 to 15 repetitions - Finish under 10 minutes.

Romanian Dead-lift w/ weight

(The picture shows a barbell, but dumbbells work just as well.)

Start
1. Stand with feet straight and shoulder-width apart, knees bent at 5 degree angle.
2. Hold weight in front of thighs with grip slightly wider than shoulder-width apart.

Movement
1. Slowly bent at waist, lowering weight toward ground; keep back flat.
2. Squeeze glute muscles and lift weight until standing fully upright.

Floor Bridge

Start
1. Lie on back with knees bent, feet flat and shoulder-width apart.

Movement
1. Draw-in belly button and squeeze glute muscles.
2. Lift pelvis off floor until knees, hips and shoulders are in line, pushing through heels.
3. Lower pelvis to floor.

Prisoner Squat

Start
1. Stand with feet straight and shoulder-width apart, knees bent – hands on hips or behind ears.

Movement
1. Slowly squat, bending knees and keeping feet straight. Be sure not let let your knees extend forward beyond your toes.
2. Keep chest up; squeeze glute muscles and press through heels to return to start; fully extend legs.

Single Leg Romanian Dead-lift

Start
1. Stand with feet straight and hip-width apart.
2. Lift chest, tuck chin and place hands on hips.

Movement
1. Squeeze glute muscles, balance on one leg (bent 5 degrees at knee) and lift other directly beside it.
2. Bend at waist and reach opposite hand toward balance foot; hold two seconds.
3. Return to start position.

By Kevin Weston on Mar 14 in Blog, Exercise | No Comments

This is the first in a four part exercise series about short, high intense resistance workouts for when you’re short on time but realize that something is better than nothing. If you have access to a pair of dumbbells, you can get a great workout! Need more of a challenge? Add some cardio intervals to raise your heart rate and burn more calories. Next week, I’ll show you a quick 10 minute leg workout. It’s all part of my evil plan to get you moving more and addicted to physical activity. Beware though, you may start to like it and look forward to next week. Pretty sly huh.  

Disclaimer: Visit with your physician before starting this or any other exercise regime, and of course, use your best judgement if a particular exercise is appropriate or not.

4 exercises – 2 sets – 12 to 15 repetitions - Finish under 10 minutes.

Standing Shoulder Flexion: 2-Arm

Start
1. Stand with feet straight and shoulder-width apart.
2. Draw-in belly button; hold dumbbell in each hand – arms at side of body.

Movement
1. Keeping elbows straight, raise arms in front of body to shoulder level.
2. Hold; lower arms back to side of body; repeat.

Bent Over Triceps Extensions: Alternate Arm

Start
1. Stand with feet straight and shoulder-width apart, knees slightly bent.
2. Grab cable or dumbbell in each hand, elbow flexed at 90-degree angle.

Movement
1. Draw-in belly button and push one hand toward floor, fully extending arm at side of body.
2. Hold; reverse movement to return to start position; repeat with other arm.

Single Leg Hammer Curl: 2-Arm

Start
1. Stand on one leg, foot straight and knee slightly bent.
2. Extend arms down sides of body, dumbbell in each hand.

Movement
1. Draw-in belly button and curl both dumbbells, thumbs up, toward shoulder.
2. Reverse movement to return to start position.

Triceps Extensions: 2-Arm

Start
1. You can lie on a bench or on the floor.
2. Hold dumbbell in each hand, elbows pointing toward ceiling.

Movement
1. Extend elbows until arms are straight in air.
2. Reverse movement to return to start position.

By admin on Feb 23 in Blog, Exercise, Videos | No Comments

Source: Portland Egoscue Clinic

Although running, hiking and walking bring many health benefits, it can also cause muscle imbalance and tightness without proper preventative stretching. Try these 3 stretches before your next outdoor adventure to help keep you pain free. 

By Kevin Weston on Feb 10 in Blog, Exercise | No Comments

As promised from the previous article, and once you have purchased a foam roller, included here are 4 great foam rollering exercises that you can start implementing into your flexibility routine. You will feel and move much better if you do so. 

Outer Thigh (IT Band):

Start
1. Lie with foam roll on side, in front of hip.
2. Cross top leg over lower, with foot touching floor and bottom leg raised off floor.

Movement
1. Slowly roll from upper portion of outer thigh, slightly in front of hip joint, to knee; apply pressure on tender spots for 30 seconds.

Front of Thigh (Quadriceps):

Start
1. Lie on stomach with foam roll under front of thigh, upper body supported on forearms.

Movement
1. Slowly roll front of thigh; apply pressure on tender spots for 30 seconds.

Hip Rotators (Piriformis):

Start
1. Sit with foam roll on back of hip.
2. Cross same foot to opposite knee to increase pressure (optional).

Movement
1. Slowly roll back of hip; apply pressure on tender spots for 30 seconds.

Back of Thighs (Hamstrings):

Start
1. Place foam roll under hamstrings with hips lifted off floor.
2. Cross opposite leg to increase pressure (optional).

Movement
1. Slowly roll hamstrings; apply pressure on tender spots for 30 seconds.pressure on tender spots for 30 seconds.

By Kevin Weston on Jan 31 in Blog, Exercise | 2 Comments

In terms of exercise, you may think you know what is already out there regarding staying active and strong throughout your life… cardiovascular exercise, resistance training and flexibility.  This is basically all you need to know right? Wrong. Let’s throw one more thing onto the list of what everyone should incorporate into their exercise regime: Foam Rolling.

Foam rolling? What in the world is foam rolling? Well, that’s a great question and the purpose of this article is to answer it in a way that makes sense and hopefully gets you to see the benefits of this injury prevention technique and at least try it out for an extended period of time. Chances are you will find it as a fabulous tool that will help you overcome the pains of having stiff muscles that feel like steel cables.

The technical name for foam rolling is Self-Myofascial Release. Self-Myofascial release is another stretching technique that focuses on the neural system and fascial system in the body (or, the fibrous tissue that surrounds and separates muscle tissue; (National Academy of Sports Medicine).

Do you ever get muscle tightness or ‘knots’ in your neck, lower back, or legs that are only relieved by receiving a massage?  Do you ever wonder why this is? Did you know that massage is basically myofascial release? So, if you’re like most people, you’re probably not going to buy a massage session every time you need relief from deep muscle tightness that many people think only a massage therapist can give. Foam rolling is what some fitness experts call a ‘poor man’s massage’ because the person can apply gentle pressure to the tender spots (or the areas that hurt really bad) and bring the bundled muscle tissues into straighter alignment. It’s as though you are ‘ironing out’ those tight muscle knots in much the same way a massage therapist would—except a foam roller doesn’t charge $60 an hour. So in essence, you’re giving yourself a massage, hence, ‘self’ myofascial release.

The key with loosening tight muscles is to slowly maneuver the roller gently over tender areas that are located in various parts of the body. Common areas include the hamstrings, quadriceps, hip flexors, IT band, and the lower back. (However, be sure to receive professional guidance when rolling out the lower back to ensure you are doing so safely.) There are tools you can buy online to target smaller areas in the neck, shoulders and upper trapezius muscles that would be unsafe to use a foam roller on.

The best time to use this technique is before performing physical activity or an exercise session, but can also be useful afterwards as well.  In any case, 10 minutes a day of foam rolling will bring noticeable differences in how one moves and feels and will definitely help people to do so with less pain—which is why our readers need to know about it.

Since we live in a world that stresses us out, makes us sit a lot, and encourages large food portions, many people are extremely tight and suffer from pain and discomfort that can be greatly reduced by a combination of stretching and foam rolling. By incorporating these two components into the other healthy habits you are already doing, you will not only move better, but do so with much less pain.

If you are interested in purchasing a foam roller from our website, want information on how to foam roll correctly or just some more information, please contact us here.

Next week, we will post a few foam rolling exercises to start incorporating into your exercise regime. Stay tuned…