Trying to Keep My Sanity during #SocialDistancing #writerslife #amwriting #amblogging #fitness

As an author, I'm somewhat used to isolating myself...it's impossible to get a novel written, edited, and proofed otherwise.  But there's a very different feeling about it when the choice to go out is no longer available.  Especially since my other job--teaching classes at a gym--is often the thing that gets me away from the keyboard for a while every day.  Teaching group exercise doesn't just help keep me fit...it helps keep my mind healthy.  I teach a lot of different classes, and most involve my full concentration throughout the hour, which means I am forced to tune everything else out.  I literally cannot think about to-do lists, plot issues, or even big--sometimes devastating--problems that may be going on in my life.  If I let my mind wander, I forget to cue the intricate moves of step aerobics or lose the next part of a dance.  It's almost like therapy for me, and I always come out feeling better.  Before and after classes, I get to socialize with the members, many of whom are now good friends.  I've been teaching now for almost 30 years, and at the same gym the last 20 (!!!!), so my routine is firmly ingrained.  The longest I have taken off is a few weeks after having my kids.

Yoga by the bay last summer...
if only the sun would come out!

And now things have changed drastically, for me and our members.  I'm working hard to adjust and to do what I can to keep our fitness community active and connected.  So far what that includes is teaching classes in an empty room in front of a computer, using the Zoom app to allow members to join in remotely.  It's not ideal, but it's something.  

I do wish I was in the middle of writing a novel right now, but for me, writing a novel takes about a year, and I just finished Ghost Moon recently.  I've been kept busy proofing and line-editing, but now that I've signed off on the galley copy, it's just a waiting period until the book releases on April 15th (if you like steamy romance mixed with ghost mysteries, you can pre-order a Kindle copy now...and I have six other titles that are currently available to help keep readers entertained...my Amazon author page is here).  Usually I give myself a few months before diving back in, and I don't have an idea right now anyway...so at least I can write here on my blog, and do promotional work from home.

Speaking of promotion, I did organize an event that's coming up soon, and it might end up helping people pass time during this quarantine period.  On April 1st, I'll be sharing links to an audiobook "listen to review" event, where people can choose from over 30 titles in the Romance, Suspense, Paranormal, and Thriller categories and request a code to listen for FREE!  If you haven't tried audiobooks, now might be a good time.  I listen while I garden, fold laundry, clean, take walks, etc. - all things most of us may be doing a lot of in the next month.  This is an event through Story Origin, a free site that just requires an (also free) account to get started...find it here.  If you want to get my newsletter on April 1st with the audio promo details and link, you can sign up here or check back on my blog! 

Beyond trying to keep a fragile tether to my old schedule, I'm also trying to navigate having everyone home all day, when usually that's my time to write in solitude.  My high school son is home with no actual graded work assigned, and my college son is home for the remainder of the semester, due to begin online classes.  It's a lot of together time, but we've been taking turns selecting movies or shows to watch together.  I ordered a bunch of puzzles today, and most importantly, a puzzle board, so that our two cats can't flip the pieces from the table, which would result in the dog probably eating them.

Three adorable troublemakers...

Group texts with friends and family are a blessing...we're all trying to lighten each other's spirits daily with funny posts.  Social media is a double-edged sword--I enjoy the connection, but it's easy to get overwhelmed with the gravity of the situation and feel scared, sad, and helpless.

So, I'll gear up to release this next book, and spend time posting here.  Living on Cape Cod, there are many places to explore, and I hope to take advantage of that if the weather would just clear.  Our seasons pretty much skip spring. 

For anyone who needs some exercise inspiration, I've linked a list of my past Friday Fitness posts in the event they might help people.  In particular, Posts 1 - 3 offer suggestions on different exercises and training methods.

Links to a round-up of my fitness posts

Last but in no way least...I'm getting in more reading!  That's my favorite pastime and the reason I became a writer.  Of course, I hope readers will check out my novels, but since I'm an avid reader myself, I make an annual *completely unbiased* list of my favorite reads of the year.  Here's my list of Favorite Reads of 2019, which also links back to other years.  I read a variety of genres, so you'll find everything from nonfiction to legal thrillers to psychological suspense to horror to YA to...you get the idea.

Thanks to all who stopped by...I hope you're well.  Stay safe.  Be kind to yourself.  These are unprecedented times.  We'll get through it.

You know what else helps????  Wine!

#FridayFitness Round-up! #Fitness #Nutrition #FridayFeeling

It's a New Year, and with that tends to come resolutions that often involve striving for a healthier lifestyle.  Fitness is one of my passions, and one of my jobs, so every once in a while I dedicate my blog to a topic related to nutrition or exercise.  So, I've decided to list a roundup of my "Friday Fitness" posts, just click a title to open the link of any subject that might help you achieve your goals!


Friday Fitness #1: Multi-Tasking - Working Several Muscle Groups at Once

Friday Fitness #2: Low-Impact Cardio - Moves that Will Raise Your Heart Rate, Not Hurt Your Joints

Yoga can be a great place to start -
strength, stretching, and relaxation!

Friday Fitness #3: Plyometric Exercises

Friday Fitness #4: Zumba

Friday Fitness #5: The Importance of CPR Certification

Friday Fitness #6: Training for Triathlons

Friday Fitness #7: White Foods and Nutrition

Friday Fitness #8: The Importance of Stretching

Friday Fitness #9: Building a Backyard Soccer Goal

Friday Fitness #10: Dealing with Patellar Tendonitis

Friday Fitness #11: The 7-Day Detox Challenge

Friday Fitness #12: Trying Whole 30


And if you need a book to read while putting miles on the treadmill or stationary bike, try one of my #1 Amazon Bestselling ghost story/romances--SILVER LAKE or GULL HARBOR (you can still get Gull Harbor on sale for 99c if you hurry, on both Kindle and Nook formats!  A #1 Bestseller on both Amazon and Barnes & Noble).

My latest release, HAUNTED SOULS, also combines steamy romance with a haunting mystery, and it was voted the Top 2 Read of 2016 at Read Free.ly!  Plus, 99 cents will get you a copy of my Young Adult Paranormal Romance DIVINE FALL.  I try very hard to create page-turners, so usually readers are hooked right from the start--the workout will fly by!  Happy, healthy 2018!

#Fitness for the New Year! #MondayMotivation #FitnessTips #Workout

It's a New Year, and with that tends to come resolutions that often involve striving for a healthier lifestyle.  Fitness is one of my passions, and one of my jobs, so every once in a while I dedicate my blog to a topic related to nutrition or exercise.  So, I've decided to list a roundup of my "Friday Fitness" posts, just click a title to open the link of any subject that might help you achieve your goals!

Friday Fitness #1: Multi-Tasking - Working Several Muscle Groups at Once

Friday Fitness #2: Low-Impact Cardio - Moves that Will Raise Your Heart Rate, Not Hurt

Your Joints

Yoga can be a great place to start -
strength, stretching, and relaxation!

Friday Fitness #3: Plyometric Exercises

Friday Fitness #4: Zumba

Friday Fitness #5: The Importance of CPR Certification

Friday Fitness #6: Training for Triathlons

Friday Fitness #7: White Foods and Nutrition

Friday Fitness #8: The Importance of Stretching

Friday Fitness #9: Building a Backyard Soccer Goal

Friday Fitness #10: Dealing with Patellar Tendonitis

Friday Fitness #11: The 7-Day Detox Challenge


And if you need a book to read while putting miles on the treadmill or stationary bike, try one of my ghost story/romances--SILVER LAKE or GULL HARBOR.  Plus, 99 cents will get you a copy of my new Young Adult Paranormal Romance DIVINE FALL.  I can promise they are all page-turners, so you'll be hooked right from the start and the workout will fly by!  Happy, healthy 2016!

New Year's Resolutions? #Fitness Tips Round-up! #FitnessTips #Workout

It's a New Year, and with that tends to come resolutions that often involve striving for a healthier lifestyle.  Fitness is one of my passions, and one of my jobs, so every once in a while I dedicate my blog to a topic related to nutrition or exercise.  So, I've decided to list a roundup of my first 9 "Friday Fitness" posts, just click a title to open the link of any subject that might help you achieve your goals!

Friday Fitness #1: Multi-Tasking - Working Several Muscle Groups at Once

Friday Fitness #2: Low-Impact Cardio - Moves that Will Raise Your Heart Rate, Not Hurt

Your Joints

Yoga can be a great place to start -
strength, stretching, and relaxation!

Friday Fitness #3: Plyometric Exercises

Friday Fitness #4: Zumba

Friday Fitness #5: The Importance of CPR Certification

Friday Fitness #6: Training for Triathlons

Friday Fitness #7: White Foods and Nutrition

Friday Fitness #8: The Importance of Stretching

Friday Fitness #9: Building a Backyard Soccer Goal

Future installments will include the Value of Interval Training, Dealing with Patellar Tendonitis, and Drinking Enough Water...so be sure to check back, or go over to the right-hand column where it says "Join This Site" to follow my blog (hint - some browsers make you click on the little overlapping squares in the upper right corner to Join).

And if you need a book to read while putting miles on the treadmill or stationary bike, try one of my ghost story/romances--SILVER LAKE or GULL HARBOR.  Plus, 99 cents will get you a copy of my new Young Adult Paranormal Romance DIVINE FALL.  I can promise they are all page-turners, so you'll be hooked right from the start and the workout will fly by!  Happy, healthy 2015!

The Importance of Stretching - #Friday #Fitness 8

I've been a fitness instructor for 23 years now--okay, I'm dating myself, but I started young!--and a lot of things have changed about my classes during that time.  One thing, though, has remained sacred: stretching, before and after class.  Many people don't bother, and that's a shame.  There are so many benefits to incorporating stretching into a workout routine.

I utilize both dynamic and static stretches in class, the prior during the first 5 minutes, and the latter in the last 5 minutes.  Dynamic stretches are also known as "active stretches" and are done while in motion.  This is often referred to as the "Warm Up" period, because that's exactly what the movements do: drive blood to the muscles and warm tissue.  This increases elasticity and flexibility, leading to greater range of motion during the intense part of the work out.  Why does that matter?  Two reasons - (1) it reduces the chance of injury; and (2) it increases the effectiveness of your work out.  Those benefits far outweigh the "cost" of spending 5 minutes warming up!

Cold muscles should never be stretched.  Once muscles are warmed up with a bit of light activity (marching, walking, lifting the knees, etc.), a few stretches will loosen the muscles and prepare them for the upcoming demands of your work out.  An example would be dynamic lunges: stepping out with one foot, dropping the back knee down toward the floor, then pushing off from the front foot to return to standing.  As you alternate legs, make sure your forward step is far enough out to prevent the knee from bending out past the front toes.  Another example would be various arm swings to prepare for an upper body work out or a cardio class.  The idea is to mimic the motions you'll be doing during your work out.



Static, or passive, stretching should be reserved for the end of the work out, or the "Cool Down" period.  These are stretches that are held in place, elongating the muscle and releasing tension.  It helps restore proper alignment and prepare for the next work out.  Not to mention it's relaxing!  Why not take a few minutes to recharge mentally and reward your body for its hard work?

One of the perks of being the instructor is that I get to choose the music.  I put on one of my favorite slow songs and lead the class through different stretches.  Sometimes I incorporate some yoga moves as well.  I always remind the class members to modify any stretch that doesn't work for them...it should all feel good.  Bouncing should be avoided, as it could push a muscle beyond the comfortable range of motion.  I emphasize the mind/body connection and remind everyone to think about what muscle group they are stretching, and to let it relax if it's still holding tight.

Obviously, my classes--and tips--are geared toward people in good health looking to improve their general fitness.  People with certain injuries, or elite athletes with specific goals, may have very different instructions.  I should also note, in case it isn't painfully obvious, that I am not a doctor.  I am a certified personal trainer and group fitness instructor who loves writing romance novels filled with spooky suspense in her spare time.

I have Pinterest boards for both my passions, so I'll post the links below if anyone wants to connect over there.  Happy Friday!

My Fitness Board


GULL HARBOR Storyboard

SILVER LAKE Storyboard

Friday #Fitness 7 - White Foods and #Nutrition

I have two very disparate jobs: I write paranormal romance novels, and I teach fitness classes.  I'm passionate about both, though, and I try to highlight a fitness or health topic at least once a month for my Friday Fitness feature.  And part of a healthy lifestyle is good nutrition.  Now, I'm not above diet sodas, dark chocolate, and pinot grigio.  But I do try to educate myself and make good choices as much as possible.

Most everyone knows processed white foods are not great choices.  By "white foods," then, I'm referring to processed and refined grains and sugar.  Obviously, cauliflower is a different story.

I grew up on pasty white bread sandwiches.  And we always had white pasta and rice as well.  So I wondered, when, exactly, did the food industry decide to strip all the nutrients from grains?  And why?

Well, not surprisingly, it comes down to convenience and profit.  Seeds and husks are difficult to chew and digest.  Early humans crushed or ground the seeds to make it easier - the result was essentially a coarse whole grain flour.  But, crushing the germ releases oils, which cause rapid spoilage.

So in the late 1800s, people began using machines to remove the germ and the bran, and consequently, the nutrients and fiber.  Even "whole grain" flour is not immune - the approved definition of this term is sketchy.  It's been processed, generally, and restored to the same ratio of elements you'd find in its original state.

Aside from the lack of nutritional value, refined and processed white foods lead to overeating.  Why?  Well, they taste good, for one thing.  And they are easy to chew and digest, which means it is easy to eat too much before your body realizes you're full.  A lack of fiber means you're less full.  Your body absorbs the food quickly, blood sugar spikes, and hunger returns a few hours later. 

We need carbs - they're essential for energy.  But there are tons of good carbs to choose from!  Fruits, veggies, nuts, legumes, brown rice, etc.  As a general rule, I try to go for the foods that are closest to their original form.  That way, when I indulge in a treat, I know I'm not throwing myself completely off-track. 

In a strange twist, my two passions came together when my publisher, The Wild Rose Press, chose "Healthy Recipes" as a theme for our 2012 annual recipe book.  Each December, authors of TWRP contribute their favorite recipes, based on the year's theme.  Our marketing department then compiles them into a pdf file, which is offered FREE on our website.  If you'd like to download the Healthy Recipe collection, all you need to do is register (also free) and download A Healthy Garden Gourmet.  You can pick up some other (more recent, still free) recipe books as well while you're there!  

Another great resource for healthy cooking inspiration is Pinterest!  Here's my recipe board if you're looking for ideas.  Happy Friday!

Friday #Fitness 6 - Training for Triathlons

Today, instead of writing about ghosts, I'm ghost-writing...for my husband.  Why?  Because although I'm passionate about fitness, I've never participated in a triathlon.  Despite my 23 years of teaching fitness classes, I'd have no chance at completing a triathlon, unless maybe I had three days and multiple breaks.  My husband is the triathlete in the family, so I've collected some of his tips for anyone interested in attempting this type of physical challenge.

Swim - Bike - Run is the most common Triathlon

His first advice was "Run until your toenails fall off.  Then run some more."  But I didn't think that was entirely helpful.  So we'll go with - start slow.  There are different lengths of triathlons.  The distances can vary, but here is the general breakdown:  

Sprint - typically 750 meters (0.47 miles) swim, 20 kilometers (12 miles) bike, 5 kilometers (3.1 miles) run

Olympic - also known as "Intermediate" or "Standard" distance - 1.5 kilometers (0.93 miles) swim, 40 kilometers (25 miles) bike, 10 kilometers (6.2 miles) run

Half Ironman - also known as the "Long Course" or the "70.3" - 1.9 kilometers (1.2 miles) swim, 90 kilometers (56 miles) bike, and a 21.1 kilometers (13.1 miles) run

Ironman - also known as "Ultra Distance" or "140.6" - 3.8 kilometers (2.4 miles) swim, 180.2 kilometers (112.0 miles) bike, and a full marathon: 42.2 kilometers (26.2 miles) run.

The Sprint distance looks daunting enough to me, but with proper training, it's a good first step.  My husband did the Olympic distance as his first triathlon, but before that, he ran in a few competitive races.  And although he has been a lifelong regular at the gym, he did not even start running in races until he was 40 years old.  First he trained for, and tackled, a popular local 7 mile road race.  One of our best friends visits to run this as well, and that added extra incentive for each of them to do well.  My husband also trained for and completed a half marathon, and soon felt ready to add in the swimming and biking components necessary to do well in a triathlon.

My husband (left) on the podium after he came in 3rd in his
age group in an Olympic Triathlon...and 19th overall out of
over 300 athletes!

Do some people complete triathlons with less training and equipment, using just the regular bike sitting in the garage?  Sure.  The equipment is expensive, and just to enter and finish a triathlon is an amazing feat.  But if you want to be truly competitive and make good time, there are some things you must have.  And a triathlon or road bike is one of them.

It's best to have a good bike, properly fitted to your body.  Frames come in different sizes, so even if you're going shop online or purchase secondhand, go to a reputable bike shop and get fitted first.  My husband chose an aerodynamic bike with clip-on cleats.  Not all bikes are created equally, and this choice really helps him in terms of finishing times.

A training program is a must, and he uses a free online website called Tri-newbies for this.  It's one of the few free things in this endeavor!  Lots of great information can be found at this site.

He much prefers to train on his bike outdoors (despite the risk of popping a tire--something the rider needs to be prepared for).  But of course, a two hour bike ride outdoors in the winter is not always realistic.  So he rides indoors when necessary, and to do this he puts his bike on this Kinetic Trainer and a Riser Ring.

A good heart rate monitor serves as my husband's "personal trainer".  Monitoring his heart rate allows him to stay within the proper training zone.  First, you need to figure out what that is, of course.  The rule of thumb to compute your training range is 180-(your age).  So at 40, your max level would be 140 beats per minute and the training range for running would be 130 to 140, and for biking 10 below that, at 120 to 130.  Of course, adjustments need to be made based on level of fitness.  The monitor my husband uses is made by Timex.

You know who else enjoys
the long runs?  Our rescue pup
Otis!  He doesn't wear his red bow
though, that's his holiday outfit.

The swim training can be done in a pool, but a swim clinic in a lake or the ocean is a good way to prepare for the actual race if you're uncomfortable swimming in an outdoor environment.  My husband uses a wetsuit as well during the race, and this allows him to have his heart rate monitor already strapped on underneath the suit to speed up transition times.

This hydration belt is helpful for storing water and energy bars and packets during long runs and bike rides.  Massive amounts of calories are burned during long sessions, and nutrients and water must be replaced.

All this sounds like a lot, but again...start slow.  Apparently, it's addictive, if my husband is any indication.  Now he's preparing for his first Half Ironman, which takes place in June.  I'll be there with the kids, as always, to cheer him on--from the sidelines.  Teaching seven classes a week leaves me with no room for additional workouts, but even if that weren't the case, I'm not sure I could ever find the dedication necessary to compete in something like this.  So I'll be sitting in a folding chair with my colorful sign, waiting at the finish line!

Friday Fitness - Zumba - Kathryn Knight

I’ve been teaching step aerobics for 22 years now, but Zumba has been the latest craze in cardio classes—and it has proved its staying power.  At the urging of some of my class members, I earned my Zumba certification about 5 years ago.  At first, I was a little frustrated.  I have no background whatsoever in Latin dance, and learning the salsa, cumbia, flamenco, and samba took me way outside my comfort zone.  Not only was I expected to do these dances, I had to be able to teach them to a class of people looking for an hour’s workout with little downtime between songs.

But I persevered, because once I start something, I rarely give up (see: writing two full-length novels, lol).  I practiced at home, forced my regular classes to try out a new dance with me, and attended other instructor’s classes. 

 

 

I didn’t love having to fill an hour with just Latin-inspired music, though…and soon I realized other instructors would just take ANY upbeat song they liked and create a dance for it.  Which just proves the age-old adage "everything old becomes new again": the format of specific dances choreographed to popular songs is EXACTLY how floor aerobics began in the first place.  I’d come full circle.

Creative dance moves not being my forte, I quickly discovered a treasure trove of examples: youtube is FULL of Zumba instructors willing to happily share their latest choreography.  I’ll pick a song I like, do a quick search, and instantly have dozens of routines to help inspire me.  Since I’m a perfectionist, I tend to watch every video and pick out the moves I like the best, then piece them together in a way that works for me.  And my packed classes tell me the members appreciate my efforts.

The benefits of Zumba are substantial.  One study showed the AVERAGE number of calories burned during an hour of Zumba is 817.  That is a great deal for an hour’s worth of exercise, and doing the moves with more intensity can propel that number even higher.  Zumba is a full body workout—while you are getting your heart rate up, you are also utilizing many different muscle groups throughout class.  Traditional fitness moves get thrown into the dances: squats, lunges, shuffles, jacks, etc.  But the other key is that Zumba is FUN!  The endorphins start flowing, and daily worries take a backseat as you dance your cares away.

 

 

So if you haven’t tried it, give it a shot.  You can find Zumba almost everywhere, and every instructor puts a different twist on their class.  You don’t have to be a great dancer—I get all levels of skill and fitness capabilities.  And although I mainly teach at a women’s gym, when I teach at our other location, I get plenty of men in class.

If you do decide to take the plunge, or if you’re already a fan of Zumba, leave a comment below with the name of the song you enjoy most during class!  I’m always looking for new routines to add to my class.

Friday #Fitness Tips: Plyometric Exercise - Kathryn Knight

Plyometric: I hear this term thrown around my gym a lot, but what does it mean?  And more importantly, what does it do for you, fitness-wise?  That's the topic of the third (you can find #1 and #2 here) of my sporadic Friday Fitness posts, where I write about my other passion aside from writing: teaching exercise classes.

Plyometrics are explosive exercises designed to increase power and speed by training the muscles to exert maximum force in the shortest time possible.  These exercises are often used by serious athletes to instill muscle memory during competition, but the focus of this post will be using plyometric-type exercises for an average person looking for useful additions to their fitness routine.  For this purpose, any type of exercise that involves the repetitive rapid stretching and contracting of muscles qualifies as "plyometric".

"Jump Training" is another name for this type of exercise, and box jumps are a good example.  Jumping up and down from a box or step forces muscles to stretch and contract quickly in rapid succession.  That said, I always have my clients jump up but then step down, as opposed to jumping down with the full impact of their body weight.  This greatly reduces the stress on the joints while still reaping the calorie-burning explosive benefits of the jump up.  The jump down exerts about 7 times more force than actual body weight, so the risks generally outweigh the benefits for regular exercisers. 

I usually have clients do one-minute sets of plyometrics in between other weight-lifting or resistance exercises.  This results in interval training - alternating bursts of intense activity with periods of lighter activity.  In general, interval training will burn more calories in the same time frame than an endurance activity, i.e. running on the treadmill for 30 minutes.  Plus it uses a variety of muscle groups to increase overall fitness.  However, the downside is some of these explosive, high impact exercises can be risky for beginners or individuals with previous injuries.  So please note I'm a trainer, not a doctor or PT!

My favorite plyometric exercises:

1.  Box Jump: described above.  Most gyms have a variety of different sizes for members to use.  Barring that, a step aerobics bench can be used with as many risers as needed.  As I mentioned, I prefer a jump up with a step down.  To increase cardio even more, you can add a jack after the step down, so it becomes jump up (from a semi-squat starting position), step down, jack, repeat.

Box Jump

2.  Lateral Box Push Offs: This is easiest to do with a step or even a Bosu ball for extra challenge.  Facing the side, put your right foot on the step.  Pushing off the floor with the left foot, cross over the step so you end up with your right foot on the floor on the opposite side, left foot on the bench.  It's a 3 count move and has to be done quickly, with the emphasis placed on pushing off the floor explosively and landing carefully.

Lateral Box Push Off

3.  Burpees:  I've heard these called Squat Thrusts.  You don't need any equipment for this one.  Squat down, place hands on floor, and thrust your legs back to achieve a plank position.  Then quickly pull your legs back in towards your hands, and push yourself back up to standing with a jump.  Very intense, and you can increase the intensity by adding a push-up while in the plank position.   

4.  Medicine Ball Throw:  This one is specifically for the upper body.  Lie on a bench holding a medicine ball above your chest.  Push the ball up/away from your body forcefully and toss it in the air.  Catch it and lower it back down to your chest, stopping the downward movement as it nears your body.

Hot Guy on the Beach...
uh, I mean, Medicine Ball Throw

There are many more, but those are my 4 favorites - what are yours? 

Friday Fitness Tips #2 - Kathryn Knight

The second installment of my sporadic posts about fitness is here!  Exercise is always on my mind, since almost every morning I am at the gym teaching classes or training gym members.  My absolute favorite class to teach is Step Aerobics--it's been around a long time (I personally have been teaching it for 22 years!) but at my gym, my step classes are still packed.  I work very hard to come up with new and challenging routines for my girls, and we have a great time.  But not all of my clients can do something as high-impact as my step class, so I like to keep some lower impact cardio activities in mind for the interval training clinics I teach.

There are the obvious choices for low impact cardio: walking, swimming, biking, etc.  But those activities are not the kind of things I can have people do in a class-type training session.  So here are a few less-obvious drills to get your heart rate up without putting a lot of stress on your joints.

1.  Jumping jacks on a stability ball--this is a great way to get some cardio without impact.  All you need is a large inflated ball (everyone should have one at home, they are only about $15 and they are great for many things).  A good way to test for the correct size is to sit on the ball and check that your knees are about even with your hips.  Then start bouncing!  You really need to get your arms involved: overhead like regular jumping jacks, or crossing in front, or even little circles from your shoulders in both directions.



2.  Modified squat-thrusts--also called "burpees".  A modified squat-thrust takes out the impact.  You bend down, put your hands on the floor, walk one leg out at a time to a plank, walk them back in toward your hands, and stand up.  To make it even more challenging, use hand weights that have straight sides (so they won't roll when on the floor).  They become "handles" when you are bringing your legs in and out, and then when you stand up, add an overhead press.

3.  Squat-kicks--Squats are one of those exercises that a lot of people do incorrectly.  You really have to sit back, dropping your butt to knee level, while keeping your chest up (no leaning forward).  The weight should always be back in the heels.  I tell my class to think about the move starting at the hips, then the knees follow.  It's not a knee bend/lean forward.  Once good form is mastered, you can increase the cardio by adding a front kick alternating legs each time you come up.  A variation for abductors would be a side-leg lift on the way up.

4.  Walking push-ups--In a plank position (on hands and balls of feet), walk forward a few paces until you're in good form, then perform a push-up (you can drop to knees to modify this).  Then walk back to your starting spot and do a push-up.  Keep going, forward and back!

5.  Sit-ups with leg extensions and twists--this requires strong abdominal muscles and is not a great choice for people with a bad back.  Lying down with feet on floor and knees bent, come to a full sit-up, extending the right leg out straight and holding arms out to the right at shoulder height.  Put your leg back down for stability, arms pulled in near chest, and twist side-to-side on the way back down.  You alternate legs each time.

Obviously anyone just starting an exercise program should consult a doctor (that's what you always hear anyway, so I'll say it too).  And a few of these require work to build up to the final goal.  But almost anyone can bounce on a ball, and just the instability of the ball helps strengthen the core and improve balance.  In fact, you can gain benefits simply from sitting on the ball instead of a chair when at the computer. 

I hope these ideas will help people avoid boredom in a workout routine.  I know fitness isn't as popular a topic as hot look-alike men (my Charlie Hunnam - Travis Fimmel post had an amazing number of hits - thank you!) but along with romance, exercise is my other passion.  Let me know if you have any additions to the list, I'm always looking for new things to try :)

Friday Fitness Tips - Kathryn Knight

Aside from reading and writing, my other passion is fitness. I've been a certified group fitness instructor for 22 years now, and have taught classes nonstop during that time period--throughout graduate school, 3 moves, and 2 pregnancies. I'm a personal trainer as well, although I prefer the energy and camaraderie of group classes to one-on-one workouts. Being in front of a class and cuing every move helps clear my mind. I cannot possibly dwell on a plot issue that's troubling me when 20 people are expecting a cue every 8 counts. Usually by the time class is over, the endorphins have cleared any blockades, and the answer to "what happens next?" springs to the surface.

Exercise is the way I keep my sanity (what little I have left anyway), so I thought it would be fun to write every once and a while about a few of the tips I share with my class. Today it's about multi-tasking. I'm busy. The gym members who take my class are busy. So I try to pack in as much as I possibly can in an hour, especially during the strength training portion of class. And the benefit is two-fold: not only are you saving time, but working several muscle groups at once will burn major calories. For example, if you are doing squats, grab a Pilates ring and do chest presses at the same time. Or use some hand weights and add an overhead press to your squat.

Other examples include dynamic lunges with a bicep curls, burpees holding hand weights (with flat sides) finishing with an overhead press, or lying with your head and upper back on a stability ball (activating the gluts) while you do triceps extensions.




Of course this is not the recipe for huge muscle mass increases. That's a goal that requires different training and diet. But training several muscle groups at once is a great way to build strength and torch calories in a limited time period.