. . . . . . . . New Year Training 2011: NY Training 14

Wednesday, 26 January 2011

NY Training 14 - Pull it in

Time to pull in the belly - today we're going to work the abs all day long. Imagine you're zipping up a very tight pair of jeans: pull your navel (and abdominal muscles) up and in towards the heart, ziiiip! Now, hold it for a few seconds - at the same time point your tailbone toward the floor and lengthen the spine. Do this at least three times today - and try it the next time you do core work on the floor.

Which is the most effective exercise to work your abs? The bicycle – but remember, it is meant to be done slowly, it’s not the Tour de France!
Here's the Pilates version: www.youtube.com/watch?v=bTKg7f47y1k&feature=related

Aujourd'hui, nous allons travailler les abdominaux et «zippez le ventre». Imaginez que vous montez le zip d'un pantalon très serré. Concentrez, contractez les abdominaux vers le dos, et puis vers le cœur, ziiiiip. Tenez un ou deux moments - en même temps point le coccyx vers le sol et allongez le dos. Faites cette contraction au moins trois fois aujourd’hui et bien sur, essayez-le la prochaine fois que vous faites des abdos sur tapis.

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My 30 minutes extra

I added a half hour walk to my yoga and pilates classes this week, I said "no" to the escalator in the metro, and today I alternated fast and slow walking every block going to the post office and back. - MD
Will be doing my extra exercise this week by walking to get my groceries at the market and the butcher’s – two opposite directions from chez moi and 10-15 minutes each way in both cases. - SK
I'll vow to walk to the village once a week. It's a good long (45-minute) walk and the coming back is a lot of uphill. So, there you go. You've inspired me. - KP

How does it work?

Dear New Year Trainers,
Welcome to Benney's Boot Camp! No, I mean, congratulations on taking the time out to create a healthier lifestyle. Here's the programme, from Monday, 10 January to Friday 11 February:

1. You will add an extra 30 minutes of exercise or body work to your schedule each week. This should be above and beyond any activities you currently do, and can be done at whatever time is most convenient for you. It can be cardio/movement, toning, flexibility or even meditation, whatever makes you focus on body awareness. Take a 30-minute walk instead of public transport, add a few minutes of yoga before you get up every morning or do 10 minutes of abs work at home three times a week. Going out dancing counts, and I find exercising on Sunday makes me feel especially virtuous. On the blog you will find links to resources for exercises. Note: the extra 30 minutes of exercise per week can add up to an extra 100-200 calories burned, the equivalent of a glass of wine and chunk of cheese.

2. Every day you will make sure to eat at least one fresh fruit and one fresh vegetable. Salads and steamed spinach count, strawberry ice cream does not. Also remember that alcohol adds virtually empty calories that add up fast, so do slow down when drinking - for instance, take a pause at least every other glass.

3. Every day except Saturday and Sunday you will get an email from me with a small additional exercise to do that day. This will be a surprise, and you will ENJOY it.

That's all. Simple and easy, and by 11th February we will all feel like Angelina Jolie. Especially the guys.
Cheers and happy training,
Alison

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Traduction des trois choses à faire
(de lundi, le 10 janvier à vendredi, le 11 février):

1. Vous allez faire 30 minutes de plus d'une activité de corps chaque semaine, soit 5 minutes par jour, soit 30 minutes dans un seul coup. Ca peut être mouvement comme jogging, étirements, musculation, yoga, méditation, même du massage – tous qui donne un sens du corps.

2. Vous allez manger au moins une légume et un fruit frais chaque jour. En plus, comme boire de l'alcool c'est consommer des colories vides, vous allez freiner un peu quand vous buvez. Par exemple, arrêtez 10 minutes avant de remplir la verre.

3. Chaque jour, sauf le week-end, vous allez recevoir un e-mail avec une activité spéciale pour ce-jour la. Ca va vous plaire, promis !

. . . . . . . . New Year Training 2011

Wednesday, 26 January 2011

NY Training 14 - Pull it in

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Welcome to the Paris Fitness Training site!

My 30 minutes extra

Fitness resources

About me

Before...

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How does it work?