Staff Fitness Challenge Nutrition Tips from SELF Fitness Director, Meaghan Buchan
MEAGHAN BUCHAN
Fitness Director, SELF Magazine
Meaghan Buchan has been Fitness Director of SELF magazine since January 2006. Ms. Buchan is responsible for all of SELF's fitness coverage, including special fitness features on Self.com and the annual three-month SELF Challenge, in which more than 250,000 women participate each year.
Ms. Buchan, an American Council on Exercise certified personal trainer, is a self-proclaimed "gym rat" who frequently wakes at 6:00 A.M. for varied workouts that include pilates, spinning, Step, urban rebounding and kickboxing classes. An avid runner as well, she regularly participates in races including the Jersey Shore Half Marathon. Ms. Buchan plays in a women's soccer league with her sister, and also enjoys surfing, softball and other sports.
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Goal: Run a Race
We'll help Lori develop a strong core to ease the stress of running on the body and protect the back. Laurie has low back pain, which often the result of weak abs!
What: Plank on a stability ball
Works: Chest, shoulders, arms, back and abs.
How to: Kneel facing a stability ball, with your forearms resting on it, hands clasped. Slowly roll the ball forward and lift hips until you are in a full "push-up" position with legs extended. Hold for 5 to 10 seconds, building up to one minute AND Lift and lower alternating legs.
Goal: Workout smarter, NOT harder to help lower her blood pressure
Upping physical activity levels can amount to a 10-point drop in blood pressure in as little as 3 weeks!
What: On the treadmill, do a series of 8 speed bursts. After a five-minute warm-up, do intervals for 16 minutes: walk 30 seconds at the highest intensity she can sustain; 90 seconds recovery.
Repeat 8 times.
Goal: Sculpt Sexy Muscles
Lifting weights builds fat-burning muscle and keeps your bones strong, lowering your risk for osteoporosis-very important after age 30.
What: Super Squat
Works: Shoulders, butt, legs
*This is a compound move-super efficient. You're working multiple body parts at once to cut your workout time in half.
How to: Stand with feet hip-width apart, a weight in each hand, arms down. Raise arms out to sides at shoulder, bend elbows up to 90 degrees, palms forward, like a goalpost. Bend knees and squat slightly as you press arms overhead.
Goal: Hit the gym in order to hit the slopes or the field at the top of his game.
What: Balancing in a squat on a BOSU, chest pass a weighted ball back and forth. You can stand on a pillow at home instead!
Works: Abs, butt, thighs, arms
This is not just for jocks! So-called functional training mimics real-life movements: throwing, pushing, pulling, reaching, lifting, bending, etc., so it will ultimately make everything you do from carrying groceries, to picking up the kids seem easier!
Goal: Increasing her hamstring flexibility will help with achy knees!
What: Strap stretch. You can do this at home with a belt!
How to: Lie face up on back, raise left leg and place center of yoga strap around arch of left foot. Keeping right leg on floor, slowly extend left leg toward the ceiling, or as high as you comfortably can. Hold for 10 seconds breathing deeply. Switch legs and repeat.
Tip: Hold a stretch for 10 to 30 seconds. It takes at least 10 seconds for muscle fibers to "forget" their contracted state.
Goal: Make the habit stick
A realistic cardio workout that burns more calories in less time.
What: Elliptical
Use bars for balance only.
Push and pull the handles and you'll burn 30 to 40% more calories. Burn as many as 250 calories in 30 minutes. Go backward and you'll burn 7 % more calories!
Don't bounce! Keeping upper body still is gentler on joints.
Try different programs to beat boredom.
Goal: Hit the gym in order to hit the slopes or the field at the top of her game.
What: Balancing in a squat on a BOSU, chest pass a weighted ball back and forth. You can stand on a pillow at home instead!
Works: Abs, butt, thighs, arms
This is not just for jocks! So-called functional training mimics real-life movements: throwing, pushing, pulling, reaching, lifting, bending, etc., so it will ultimately make everything you do from carrying groceries, to picking up the kids seem easier!
Check out some of Kelly Ripa's favorite fitness moves.
Be sure to
watch video from all the fitness segments!
Power Plie
Good for: Seat & Hip area and waistline
How to do this: Legs in a plie position. Arms over head. First move up and down. Then move hips back and forth. Last, lift toes while doing this.
Pretzel
Good for: Trimming love handle area & lower seat
How to do this: Sit with your front leg at a right angle. Take your back foot and hold in your hand. Lift your chest and then press both palms down in front of you. Try to keep back ankle higher than your knee and lift back leg. You are not going to get a lot of height, but don't worry, its working! Then try lifting and pressing back
Triceps Can-Can
Good for: Toning the back of your arms
How to do this: Sitting down, put your arms behind you, palms down, with your fingertips facing forward. Lift your seat. Bring one knee towards your chest. Bend and straighten arms. Extend and kick your leg. Do 10-20 reps each leg.
Thigh Dancing
Good for: Thighs, hips and abs
How to do this: Sit on your heels. Lift arms over head. Lift your seat off your heels. Move hips forward and back. Then move side to side. Then try doing circles in both directions!
Laurie Ciaffaglione