Wednesday, 29 August 2012

Crafting a new body

Fitness trainer and crafter, Kristin has as interesting plan / program to incorporate CRAFTING & FITNESS to STAY HEALTHY (and.lose weight, if needed)

Normally, when we craft (or paint) we tend to forget the fitness part of our life. We sink down on our favourite chair to crochet OR hunch over the worktop to draw. Either we snack on chips mindlessly in between the crafting OR we completely skip meals becos we r too engrossed to stop. Worse is, we tell ourselves.. no need to eat, Keep fit mah.. Die la..would be more appropriate.

My mom is a typical example. Bad habits of skipping meals just because she wanted to finish the dress she's making has caused her much stomach trouble in later years (gastritis and such).  But her passion has kept her going, specially in older age where there's not much to do (no grandchildren to fuss about) and made her look/ move younger than her age. We used to have a cat who would be my mom's supervisor. When mom spends too much time on the sewing machine, he will jump up & literally sit on the sewing plate, so mom cant continue sewing :)

SO let's see what Kristin has come up with in

CRAFTING A NEW BODY
1. http://takeitoutsidefitness.blogspot.com/2009/05/crafting-new-body.html
    - Fidgeting (like running about finding crafting ideas/materials) causes more caloric burn
    - Stress can cause weight gain in many ways. Crafting reduces stress, so indirectly reduces weight.
    - Lose your self or maybe 'find' your better self after crafting
    - Have sense of achievement -> makes us statisfied (satieted), so less likely to seek solace in food.

2. http://takeitoutsidefitness.blogspot.com/2010/12/craft-new-body-blending-diy-and-fitness.html

3. http://takeitoutsidefitness.blogspot.com/2011/05/craft-new-body-visualize-your-goal.html
    Visualize your goal  - have a MANTRA - something u repeat over & over again
    Kristin writes - "Come up with your own personal shape-up slogan. My friend Sarah's was, I take care of my body. My body takes care of me. She posted it on her notebooks, around the house and repeated it in her head daily. (She lost over 30 lbs and got off her blood pressure meds.)"
    -  Make a COLLAGE or 3-D ALTAR  of what is important to you, tell a tale of what u want..
    -  Make it real & beautiful!

4. http://takeitoutsidefitness.blogspot.com/2011/06/craft-new-body-motivational-calendar.html

    -   Make a Motivational Calender with pockets for each day
    -   Make Daily Reminder cards
    -   Avoid "I dont have time to exercise" excuses

5. http://takeitoutsidefitness.blogspot.com/2009/05/crafting-new-body-part-2.html
Kristin says - "I'm finally doing it. I'm teaching a workshop that part crafting, part fitness...and hopefully I'm not the only one who's jazzed about it! I'll blend how to make a crochet rag rug with how to use little rugs (or sliding discs) for an amazing workout! "

6. http://takeitoutsidefitness.blogspot.com/2009/06/crafting-new-body-part-3.html
   -  making the 2 crochet discs (use nylon material / satin, silky)
   - use if for your workouts (need a smooth floor, though)





Hope this will give u all ideas you can make to combine FITNESS & CRAFTING CRAZINESS!


P.S. pls visit a new PAGE i added to our new blog, about ways to prevent strain & injury & relieve bodily stress (fatigue) from crafting too long. Applies to painters & sketches too!

http://CHI-Malaysia.blogspot.com/p/exercises.html

Here's some exercises with Sliding Discs (Glider):

**Caution - start slow & always listen to your body & dont be a hero - u cant get fit in ONE day. Consistency is the key. Have enough rest (1-2 days) are intense workout to avoid severe injury**

How To  http://exercise.about.com/od/exerciseworkouts/l/blglideresist.htm
  • Warm up with 5-10 minutes of cardio (eg. jumping jacks, skipping, up & down the stairs)
  • Perform the exercises as shown, resting briefly between sets
  • For a shorter workout, complete 1 set of each exercise.  For a longer workout, complete 2-3 sets
  • Modify according to your fitness level and avoid any exercises that cause pain or discomfort
  • Test the glider to see if u can control it, b4 starting on the exercises
One-Legged Squat
glidesquat.jpg (8799 bytes) glidesquat2.jpg (13585 bytes)
Stand with left heel resting on the Glider and hold weights if desired. Keeping the abs engaged and the torso straight, bend the right knee while sliding the left heel out in front, pressing into the floor with your heel. Squat as low as you can while keeping your knee behind your toe. Straighten the right leg as you slide the left foot back to starting position.  Repeat for 3 sets of 12 reps on each leg, resting for 20-30 seconds between sets.
Standing Leg Circles
glidecircle.jpg (7545 bytes) glidecircle2.jpg (10166 bytes) glidecircle3.jpg (7362 bytes)Stand with right foot resting on Glider, holding onto a bar or chair for balance. Press into the Glider and, keeping pressure on it, slowly push right foot forward (squatting with the standing leg) and trace a circle on the floor. Repeat for 3 sets of 12 reps on each side.

Hamstring Slides
glidehamstring1.jpg (10963 bytes) glidehamstring2.jpg (9354 bytes)
Lie down with knees bent and the Glider under the right foot. Lift the hips off the floor into a bridge position and, holding this position, press into the floor and slide the right foot out in front of you. Contract the hamstring and continue pressing into the floor as you slide the right foot back to starting position. Repeat for 3 sets of 12 reps on each side.

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