These three moves are extremely important and easy to do anywhere, but correct form is important to get the most out of your effort and to avoid injury.
The basic squat should be a normal part of your routine, since squats tone and strengthen your lower body: calves, quads, glutes, and hamstrings. Improper form while doing squats can lead to knee pain or other discomfort; learn how to do a squat correctly below. To add more impact, add some weight such as the DB2.
- Place your feet shoulder-width apart or slightly wider. Hold your hands at chest level for balance.
- Bend at your knees and hips, sticking your butt out like you’re sitting into an imaginary chair. Keep your chest lifted and your spine in neutral. Do not let your lower back round as you squat.
- Lower down so your thighs are as parallel to the floor as possible, keeping your knees over your ankles.
- Keep your core engaged as you press your heels into the floor to return to standing.
- Do two to three sets of 15 squats.
The plank makes you sweat for a reason: it’s a great all-over body workout that focuses on building a strong core. Common mistakes people make when in a plank position are rounding their spine or sinking in the pelvis, both of which make this move dangerous to your lower back if you aren’t careful about your alignment. Here’s how to do a plank.
- Start resting on all fours.
- With your palms flat, raise up off your knees onto your toes. Keep your hands directly below your shoulders.
- Contract your abs to keep yourself up and prevent your bottom from sticking up. Remember to keep your belly button pulled in.
- With your head and spine in line, keep your back flat — don’t let it curve. Picture your body as a long, straight board.
- Hold as long as you can. Aim for 20 to 30 seconds in the beginning and work your way up to one minute as you get stronger.
- Lower down to rest, then repeat three times.
The bicep curl is one of the most basic strength-training moves to master. Make sure you start with weights that allow you to keep proper form throughout your set; if you find yourself swaying back and forth while you’re making a curl, try a lighter weight or stand in front of a wall, keeping your back straight while you do the exercise. Here’s how to do a bicep curl.
- Start by holding a dumbbell in each hand at the sides of the body.
- Keeping your elbows close to your side, slowly raise the dumbbells to the chest.
- Moving with control, lower back to the starting position.
- This counts as one rep.
Yes, we are all busy, some more than others. I know someone who runs her own business, volunteers for Big Brothers Big Sisters plus has 3 kids under the age of 13, yet she works out 5 days a week. Why? Because it is a priority. Do you make time for your favorite show or happy hour a few times a week? Then those are a priority to you. So make time for exercise. Schedule it on your calendar and keep your exercise date like you would any other meeting. Once you get into the routine and see the benefits, you will love it!
I’m Too Fat or Too Old
Age or weight is rarely a valid excuse for not exercising. Just remember to start out slow and gradual, and check with your doctor prior to any new exercise routine. Walking, swimming, biking, are all exercises that can be done with minimal pounding on the joints and can be increased as you get more fit. Just remember exercising is not an excuse to eat more. 80% of what you look like is a result of what you eat. So if you continue to eat bad, you will not lose weight or get in better shape. Plan on eating healthier for an all around fitness plan.
I Have Arthritis or Back Pain
Regular activity is good for both arthritis and back pain. Being sedentary is not. Strength training, stretching and aerobic activity can really help arthritis by building up muscles and taking the strain off joints. Stretching, abdominal exercises and some other exercises can help back pain by building up the muscles around the spine.Talk to your doctor about what your limits are and for suggestions as to the best exercises for you.
I Don’t Like Going to the Gym
Many people do not like going to the gym because they feel they don’t measure up to all the gym regulars. That is perfectly fine, there are many ways to work out at home or on the road! You can walk, bike, get in-home equipment or watch workout videos, The possibilities are endless! That is why we designed and patented the DB2. Imagine having a total body home gym in the palm of your hands. You can use it anywhere. DB2 is the world’s first two handled dumbbell. The patented two handled center weight design of DB2 allows one to perform an unprecedented variety of workouts. Check it out at www.db2fitness.com.
On February 12, 2014, my life changed forever. I was given the diagnosis of Non-Hodgkins Lymphoma. As a medical doctor, you’d think I would know more about this, but I didn’t. It was a pivotal moment in my life. As I rummaged through old text books, journal articles, and online forums, I discovered that this disease wasn’t inherited. In fact, it had nothing to do with my genes. It had everything to do with my lifestyle. I led a lifestyle full of stress, lack of exercise, poor eating, and poor sleep habits. If you think about it, I was destined for this diagnosis or any other illness; diabetes, hypertension, high cholesterol. I couldn’t remember the last time I ate something green or that wasn’t processed. I couldn’t remember the last time I had a consistent workout regimen. I couldn’t even remember when I had 8 hours of sleep.
I knew I had to change, but was it too late? Unfortunately, it was stage IV cancer, but the doctors said I had some time before I needed to undergo treatment. So, I transformed my lifestyle. I started to eat healthier, improve my sleep habits, but most importantly exercise.
I got my DB2 and I worked out with it regularly. It was my new best friend. I came up with different routines, incorporated it into a strength and cardio program. By no means was I obese. I was more skinny-fat. After 6 weeks, with my new lifestyle changes, I had lost a lot of weight, felt much better. My sleep had normalized automatically. I was able to cope with things easier because I felt better. If I ate anything processed, I felt awful. It almost felt like I was ingesting poison.
Unfortunately, my cancer grew and I had to undergo chemotherapy. Fortunately, my body was in such good shape, I was able to tolerate it with minimal complications. In 5 months, I was in remission. I restarted my exercise program with DB2 and 2 years later, I am still in remission! I owe it all to my exercise program, dietary habits, and of course my little DB2!
It is my mission, my goal, to educate people about the importance of proper eating and routine exercise. If this disease can plague an otherwise healthy 40 year old like myself, it can definitely affect you. DB2 is unique in that you can get a strength and cardio training in as little as 10 minutes a day. How can anyone not spare 10 minutes a day to invest in themselves? Even when I was burdened by chemo, I still tried my best to get in that 10 minutes as regularly as possible and I am so proud of myself that I did!
Please join me on my quest for better health, better fitness, and better living!