Dead Bugs!

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Me engaged in a dead bug hollow hold with RBG to give me strength

Dear Reader:

Let me just warn you! Be afraid; be very afraid of the “dead bug!” Never heard of it? It’s an anti-extension core stability exercise. When you perform it, you look like a bug lying on its back, legs in the air, dead. This explains its strange name. But, believe me, you’re not feeling dead; if you’re doing it correctly, you’re feeling pain!

Sit-ups and crunches were once the preferred way to get tighter abs and a slimmer waistline. But, today exercises like dead bugs and planks are growing in popularity, because they call on your muscles to work together without placing any strain on your lower back. They’re easy to perform, too. You simply assume a position (the correct one) and then hold it and hold it and hold it while time seems to stand still!

My time…my bug time is 20 seconds! My plank record stands at two minutes. Yes! You read that correctly! We’re talking seconds and minutes. Does not sound impressive, right?! Here are my impressive numbers:

  • 230 pounds on the leg press
  • 70-90 pounds (depending on life’s circumstances) on the mid-row
  • 60 pounds on the lat pull-down
  • 125 pounds using the hex bar for deadlifts

Let me just say, I’m strong! And, getting smarter, too. After nearly a year of personal training, I’ve learned that when my trainer throws down a yoga mat and asks me to drop to the floor, it’s going to be tough! “Simple” moves that require you to engage your entire body, toes to fingertips, are much scarier than any weight machine or any bug, dead or alive!

Give it a go using my personal trainer, Jonathan’s notes:

“The dead bug is one of those movements where it’s up to the lifter to make it difficult. You can go through the motion without engaging the core very much, or it can be one of the most challenging anti-extension drills in your library. So make sure you’re staying tight throughout the movement, and do not let the spine hyperextend or the pelvis anteriorly rotate.  A neutral spine and pelvis is preferred by a lot of professionals, but I’ve found that, for most of my clients, a flattened lumbar spine is most beneficial.  Hollow holds and dead bugs can help you appreciate what it  really means to own full body tension that can be used during challenging lifts like deadlifts and sqauts.”

I could add that all of it helps prepare one for moving day! First, I vote on the 6th. Then, I move on the 7th! Give me strength!

Michele

The Women of Zone Fitness; Meet Lynn

 

Lynn Lupetti
This is what 80 years old can look like!

 

Dear Reader:

Lynn doesn’t like it when I tell her that she inspires me. But, it simply must be said. I want to be like Lynn when I grow up! She’s opinionated, talented and strong. She supports other women who endeavor to be their best while offering a master class in how to age gracefully.

I like to think I’m following in her footsteps, as she began training with Jonathan at about the same age as I did. She’s now 80 years old and living life to its fullest.

“I pay Jon instead of doctors,” she says with a smile.

Three days a week she works out alongside men and women of all ages. All younger than her. Somewhat irrelevant in Lynn’s case. She cheers me on as I sweat and sing aloud on the arc. And, reads along as I chronicle my existence on the page, referring to me as Zone’s “wordsmith.”When I took a few days off from my cardio schedule, for a couple of weeks in a row, I had a note on my Facebook page from Lynn. Seems she misses me when I’m not there!

She’s the woman who tells other women, “You’re looking good!”

When she’s not in the gym, Lynn can be found in her home studio. She’s an accomplished artist whose work, depending on the subject matter, captures my heart or my imagination or both.

The works of Lynn Lupetti

I believe it’s a perfectly natural thing for people of all ages to look for role models. I did not have a close relationship with my mother and, consciously or unconsciously, I’ve always looked to fill my life with older women that I’d like to emulate. It’s nice to be reminded, through another’s example, that life is a gift and it should be treated as such.

Cheers to my friend, Lynn! Cheers to strong women of all ages.

Michele

 

Who Is That?

back squat
I like being strong!

Dear Reader:

Last week I learned to do a back squat. This was a new move for me and on the first try I lost my balance in the set-up and nearly knocked over my trainer! But three sets in, I had it down perfectly. I was impressed. Ninety-five pounds up….ninety five pounds down…I’m looking good in that mirror.

Did I say I was impressed with myself?! Nine months in and I’m amazed at what a 58-year-old woman can do when she sets her mind to it.

I’ve always considered myself to be an emotionally strong woman; now I’m physically strong, too. Let me just say that’s an amazing combination.

Just do it, ladies!

Michele

The Women of Zone Fitness; Meet Cindy

Cindy

Pulling 120 pounds…that’s all!

Dear Reader:

Imagine that you are a seventy-five year old woman who is regularly complimented on your obvious physical fitness and alluring shape by women decades younger than you! Imagine that you are a grandmother who can beat her fourteen year old grandson in a plank off…planks require great strength…planks are painfully difficult! Imagine that you inspire other women of all ages who walk through the door of Zone Fitness!

No imagination required…meet my friend Cindy. By a happy scheduling accident, one of my training days coincides with one of her training days. She was there on my first day of training and I was immediately in awe of her. I watched her push and pull and lift and press. I saw a mature woman in fantastic shape and I was inspired. I want to look like that, move like that, feel like that…I thought.

“I wouldn’t want to tangle with you!” I said after training alongside Cindy for a couple of  weeks. “You are magnificently strong! I’d love to hear about your fitness journey.”

Cindy was happy to share her story with me. She remembers the moment, when at the age of 60, she realized that she was afraid to run. She was walking along one day when the thought came to her …it felt so good to run when I was young. That was her light-bulb moment and it yielded a thirty pound weight loss and a commitment to fitness that has endured for years. If you do the math, hate math, that’s about 1,500 training sessions. That happens when you focus and fall in love with fitness.

As she likes to say, “I never regret a training session!”

I must say that I agree with Cindy. We also believe that our old-out-of-shape selves would be completely shocked  if someone told us that someday we’d look forward to spending time in the gym.

Cindy is one of several incredible women who train with Jonathan Hoskins. I’ll be sharing their stories with you in the weeks to come. I’m sure they will impress and, more importantly, motivate you as they do me.

Here’s to strength!

Michele

Wonder Woman and Superman Spotted in Monterey, California!

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Dear Reader:

In a rare photo-op today at Zone Fitness in Monterey, California, Wonder Woman and Superman appeared together. It seems Wonder Woman was under the impression that she, and only she, would be the focus of the shoot. But, Superman had other ideas.

“Wow, he just photo bombed her,” one young fan exclaimed!

“I’d expect that from the Flash,” said another.

Wonder Woman, however, was unperturbed and warmly introduced the Man of Steel as her “favorite Justice League colleague.”

“Ladies,” she said, “I am a singular wonder, but I’m also a good team player!”

The event included an impressive demonstration of crunches, curls and squats followed by the inspiring story of Wonder Woman’s pursuit of strength. Premier Protein shakes in banana (WW’s favorite) were served following the Q & A portion of the show.

Batman, upon hearing of Superman’s surprise appearance, reportedly announced he may be in the neighborhood the next time his female cohort appears. Stay tuned to this site for further updates.

Michele

P.S. If you’d like to feel like a superhero (or just dress like one),  you can buy a WW t-shirt at Target!