According to The League of American Bicyclists, May is National Bike Month and this week (May 13-17) is Bike to Work Week, culminating with Bike to Work Day tomorrow! As such we thought it would be a good time to share a fun infographic showcasing some of the reasons core strength is essential for cyclists! We have a ton of core-strengthening ExcelCord exercises and you can see some of them here. For more, purchase any of our packages which all include an instructional DVD featuring our Core Express Workout!
Start with feet shoulder width apart then step on to platform with entire foot and lift back knee towards chest. Repeat with the opposite leg. There are three progressions for this exercise. First, increase the resistance. If you’ve never done this exercise before, try it without ExcelCord the first time. If that seems too easy, use our 20lb cords and then, when that becomes easy, move on to the 35lb cords. The next step is adding a medicine ball (which you can see in the video below). We recommend starting with a five pound ball and gradually increasing the weight. The last way to increase the difficulty is to increase the box height. We discourage you from attaching resistance the first time using a higher platform. Once you are comfortable with the new height, slowly use the progression explained above.
Reps: 8 each leg
Sets: 2
“Experience tells you what to do; confidence allows you to do it.” ~Stan Smith
Whether it's done formally in a separate room or laying in your bed for the first 10 minutes upon waking up, or sitting in your chair right after a shower - daily meditation has innumerable documented benefits.
Do your own 30 day challenge where you keep track by marking off a calendar. Find the best time that works for you, this will usually be early in the morning when there are the least amount of disruptions and distractions.
Kristen over at Ella Claire Inspired posted this great recipe for homemade mac and cheese and I just had to share it! It’s super easy and so much healthier than the prepackaged kind! All you need is a large mug or bowl, whole grain elbow macaroni, water, Cheddar-Jack shredded cheese and a splash of milk. Find the recipe at the link below and let me know what you think!
http://www.ellaclaireinspired.com/2013/04/homemade-single-serve-microwave.html
1. Three Little Birds – Bob Marley
2. All Along the Watchtower – The Jimi Hendrix Experience
3. I’m So Paid – Akon (ft. Lil Wayne and Young Jeezy)
4. Dirt Road Anthem – Jason Aldean
5. Teach Me How To Dougie – Cali Swag District
6. Calle Ocho – Pitbull
7. Du hast – Rammstein
8. Day N’ Nite – Kid Cudi
9. Can’t Stop – Red Hot Chili Peppers
10. The Motto* – Drake ft. Lil Wayne
*Last only because its popularity means it may break one of our rules (#2) from Tuesday’s post.
What song(s) would you add to the list?
With ExcelCord, the Reverse Lunge Row no longer needs to be confined to the gym; you can do it anywhere you can find a sturdy anchoring point!
Start facing the anchoring point with your feet shoulder width apart holding the handles extended in front of you with your palms facing down. Step back 2-3 feet landing on the ball of your foot. Sink your hips so your front thigh is parallel to the floor and your back knee is barely touching the floor. Upon landing pull the handles towards your chest keeping your elbows in and your shoulders pinched together. As you step back to starting position re-extend your arms, switch legs and repeat the exercise.
Everyone knows not all walk-up songs are created equal, but what exactly makes a great walk-up song great? We dissected some of our favorites and tried to find what they all had in common. Hopefully this list will come in handy next time you’re trying to choose a new song.
1. It’s not on the “Top 10 Most Requested” list on any of the local radio stations. A person can only hear the same song so many times before it gets on their nerves (think La Roux’s Bulletproof circa 2010 or Carly Rae Jepsen’s Call Me Maybe last year). Chances are if you pick a song that’s way overplayed, fans’ initial reaction will be to boo. And while your song should be about you and not the fans, no one likes to be unnecessarily booed, right?
2. It’s unique. If a member of each opposing team has the same song as you, you might want to get a new one.
3. It fits your personality. Don’t choose Soulja Boy’s Turn My Swag On if you don’t actually have any swag.
4. It’s catchy but not annoyingly so.
5. You only need to hear two seconds of it to get pumped. There’s nothing worse than hearing your song get cut off right before your favorite part. Avoid this situation by isolating a section that starts off strong.
We’ll post our Top 10 Walk-Up Songs on Thursday. What are some of your favorites?
