Question from a Jen's Corner Reader

I asked David to answer this question because I knew he'd be able to offer some great information... and he did!

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Hi

I have weak feet and ankles, I have very small slim feet and suffer terrible cramps during warm ups and cardio exercises, my ankles are also weak and ache terrible when exercising.
The bosu ball was recommended to me to strength my feet and ankles but I am unable to find any information/exercises that agree with this. Could you advise me?

thank you
RB

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Dear RB

The BOSU Balance Trainer is one of the best tools for strengthening (and coordinating) the feet and ankles for enhanced movement capabilities and less fatigue/cramping. While it is impossible for me to give you specific recommendations without assessing your situation personally, I can give you some recommendations. I suggest you seek professional assistance from a qualified Personal Trainer or Physical Therapist before engaging in these exercises.

I recommend barefoot training on the BOSU Balance Trainer to address foot/ankle issues. You can begin with simple endurance exercises such as standing while turning your head, closing your eyes, shifting your weight, performing gentle pulses/bounces. Stay within your comfort range (both in terms of the stress on your feet/ankles and in terms of your balance). With barefeet, don't get too dynamic so that you can always step down to the ground safely. You can also find an external support (we sell a stability platform to accompany the BOSU Balance Trainer - see www.bosu.com ) to hold onto if you feel uncomfortable with your balance atop the dome surface of the BOSU Balance Trainer.

If your feet cramp, this is normal. Don't try and work through the cramp, but rather step off the dome and stretch, massage, and/or shake out the cramp. Then get back on the dome. With consistent practice, you should find your cramps begin to subside as your feet get stronger and more coordinated. Drink plenty of water to prevent cramping as well.

You can then progress to standing on one leg atop the BOSU dome. You can use the other foot to assist your balance as you bare most of your weight with one leg. When you can stand atop the dome in this manner for 1 minute without fatigue (the more time the better), you should feel improvements in your feet, ankles, as well as the rest of your body.

This strategy should help you improve your situation and hopefully prepare you for more intense work down the road.

Please let me know how it goes and share your progress.

Very best in health,
DW

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Thanks for your question, RB! Let us know how you progress!

Happy BOSU-ing!
JEN

Question from a Jen's Corner Reader

Hi Jen,
I just recently (last week) bought the bosu and have been doing the boxer crunch a lot. I am able to do about 50 three times a week, but lately I've been doing less so I can do a different kind of boxer crunch where I lift one of my knees and crunch at the same time. I started using the bosu about a month ago at where I workout.

My question is what is the number of boxer cruches (reps) I should do and how many sets or Should I do them all at once? I workout 5 times a week.

Thank you,
Steve

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Hi Steve,

Thank you for your email! I’m glad you have been enjoying the Boxer Crunch!

To answer your question, I would suggest working the Boxer Crunch into 3 of your 5 workouts. I like to do my workouts in a circuit-style format so I usually end up doing about 3 sets of 20 reps, performing one set at the end of each block of exercises I do. For example, after a warm-up, I usually do a lower body exercise, an upper body exercise, a trunk exercise and then a balance or cardio drill and then I repeat the block 2-4 times depending on the day. Some days I might use the Boxer Crunch as my trunk exercise in all 2-4 sets OR some days, I might use it in only 1 set. The days I use it in every set, I usually do about 20-30 reps each time. The days I use it in 1 set, I would probably do as many as I could while maintaining good form.

I think the key to choosing how many reps of any exercise you do should be how well you are able to maintain excellent form. It’s really up to you how often you decide to add the Boxer Crunch to your workout. If it’s an exercise that you love and look forward to, don’t hesitate to do it as often as you like!

Let me know if you have any other questions!

Happy BOSU-ing,
JEN

Pre/Post Natal BOSU Workouts

I've had a lot of women asking me for some Pre/Post Natal BOSU workout videos lately so since the demand seems to be high, I'm going to work on putting some together!

I strongly believe in the importance of staying in shape during pregnancy. It keeps Mommy healthy, energetic and strong during those 9 months and gives Baby a healthy start to life as well. Plus, it makes getting back into shape after Baby arrives that much easier!

I've been wanting to tackle this project for a while and am excited to finally get started. While I am putting the videos together, I will do my best to keep adding new Fit Tips to Jen's Corner but please forgive me if you don't see a new one every week!

I still welcome your BOSU and fitness related questions and love posting popular ones on my blog so keep 'em coming!

Happy Easter!

Question from a Jen's Corner Reader

Another great question came into Jen's Corner that I thought I would share...

Hey Jen!

My husband and I (and our 3 year old) are known as "the fit family", so I was thrilled when I stumbled upon your website with your husband David. I love your fit tip of the week! Keep those coming! Your tips are great to incorporate into my group fitness classes at Lifetime Fitness. One question, how much air do you recommend pumping into the BOSU balance trainers? I'm going to be pumping a ton of them up, so your expertise would be greatly appreciated as I prepare to help open a new YMCA in Apex, NC. Congrats on your baby, you look great! By the way, my classes love the BOSU runner (I usually have the partner up and take turns) unless they're confident they can do it on their own. They also love the jumping jack abs! Thanks for the great ideas! Take care!

~ Lezleigh Vincent

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Hi Lezleigh!

Thank you for your email! You’ll want to inflate the BOSU Balls so that the surface is firm but not rigid. Your feet should not “bottom out” when you stand or bounce on the BOSU Ball. An approximate height of 8-10 inches high is good general guideline for the height of the dome from the floor. Be careful not to over inflate the BOSU Ball, as this may compromise its performance. Better to err on the side of less air, as you can always add a little more. Remember to keep your BOSU Balls away from heat sources and direct sunlight.

Thanks for the feedback! I love hearing from others who love using the BOSU Ball!

Happy BOSU-ing,
JEN :)

BOSU Bridge with Med-Ball Toss

Check out this weeks Fit Tip - the BOSU Bridge with Med-Ball Toss!

(http://www.bosufitness.com/bosu-bridge-with-med-ball-toss)

This is a great total body exercise that creates strength and stability in the glutes, legs, and entire trunk! I love any exercise that will make my tush look tighter and this definitely is one!

BOSU Med-Ball Warm-Up

Check out this weeks Fit Tip - the BOSU Med-Ball Warm-Up!

(http://www.bosufitness.com/bosu-med-ball-warm-up)

I love doing this exercise to warm-up my body and challenge my balance in preparation for a great workout!

Question from a Jen's Corner Reader

This question came to me from a Jen's Corner reader so I thought I would share it:

QUESTION:
Please give me your advice. Do I need to wear shoes on the bosu ball? I feel like my feet are slipping around in my sneakers. Would yoga shoes be better? Or can I use it bare foot? I really appreciate it!

ANSWER:
We love working with the BOSU Ball in bare feet! We've also found that Puma Speed Cats are a good shoe for BOSU-ing in. They seem to reduce some of that slip factor. Whatever shoe you do decide to wear, you want to make sure that it has laces that you can tighten up and tie. I am not familiar with "yoga shoes" but any slipper or sandal-like shoe won't give you the support you need and could make turning an ankle a greater possibility.

If you are doing a lot of stepping and/or jumping onto and/or off of the dome, I would recommend that you wear shoes. However, for exercises that have you standing on the dome, barefoot is great! Just be careful if you are using dumbbells or weights!

Thanks for visiting Jen's Corner!
JEN

New Fit Tips

I will be filming new Fit Tips soon so if anyone has any questions about an exercise or would like to see a specific exercise demonstrated, please send me a comment or an email with your request and I will do my best to create a Fit Tip in response!

I've been going deeper into my yoga practice lately and am finding that I love adapting certain poses for use with the BOSU Ball! I will be demonstrating some of those exercises in future Fit Tips.

So, please send me your requests and I will be sure to get filming for you!

Thanks!!

BOSU Boxer Crunch

Check out this weeks Fit Tip - the BOSU Boxer Crunch!

(http://www.bosufitness.com/bosu-boxer-crunch)

I love the strength I feel in my core from doing this move. A great variation would be to lift and hold one bent knee in the air for an extra balance challenge!

BOSU Roll-Down Push-Up

Check out this weeks Fit Tip - the BOSU Roll-Down Push-Up!

(http://www.bosufitness.com/bosu-roll-down-push-up)

I'm finally getting back on my feet again this week (after being sick) and hope to resume my workouts this afternoon. Poor little Paige is still stuffy but she's hopefully on the mend too!

Knocked Out

We've been passing bugs around our house ever since Christmas so now I've been sick in bed since Sunday evening! Needless to say, there hasn't been too much fitness going on this week but I hope to be back to it next week.

Stay healthy and well!

Commitment Creates Change

In Church on Sunday, a guest Minister shared a story about his son who as a freshman in high school, decided that he wanted to break 2 standing long/high jump records at his school. Apparently, his son was not naturally athletic so his father was worried that having such a goal might turn out to be a great disappointment. So, he told his son that reaching such a goal would require great discipline and commitment and that he would support him as best as he could along the way.

As it turned out, having such a goal ended up transforming this boy's entire life. Because of his commitment and dedication to the physical aspect of the training, other aspects of his life started to change. He began eating and drinking differently because his body required the most nutritious food to perform optimally. He began to spend time with different people who understood the demands and time requirements of having such a goal. He began using his time more wisely because he realized he didn't have a lot of it to waste. And in the end, he broke and re-set both track and field records at his school.

Having goals in life gives us direction and can fill us with a sense of purpose and fulfillment. Without goals, it's easy to find ourselves going through the motions day in and day out, never really attaching much meaning to what we do and why we do it.

What life really needs from us is ACTION. Becoming physically active has changed my life. Becoming intellectually and emotionally active has changed my life. Becoming more spiritually active is changing my life... all for the better.

Exercising discipline and commitment in the pursuit of goals connects us to our higher selves - the one who exceeds our own expectations. It assures us that there is more to life than just beer, pizza and football (though life wouldn't be enjoyed as much without them!).

Our commitment to goals give us hope that things can be different if we want them to be. Change can be just around the corner. It's easier to find than we oftentimes think it is. Defining a clear goal can definitely help.

BOSU Over the Dome

Check out this weeks Fit Tip - BOSU Over the Dome!

(http://www.bosufitness.com/bosu-over-the-dome)

It's one of my favorite heart-pumping drills that I love to do in between exercise sets!

Stagnation Creating Dis-Ease

stag*nate

* to cease to run or flow
* to stop developing, growing, progressing, or advancing

In Oriental Medicine, stagnation (of blood or chi/energy) is one of the main causes of disease (or dis-ease, as I prefer to think of it) in the body. When blood or energy cease to flow, the body's systems simply aren't able to function properly.

Physical and mental functioning can both be affected. Depression, for example, is one mental condition that occurs when the "stagnation of Chi disrupts the free flow of energy throughout the body and adversely affects the body's ability to maintain emotional harmony".

Depression and its effects are very real. I have been experiencing it myself as my post-partum hormones continue to fluctuate, sending me on an emotional roller coaster! Part of what I experience is a deep anger or frustration and a feeling that I am "stuck" in life, or at least in that particular moment; similar to a feeling of stagnation.

Most of the time, I have to just ride it out (and hope that I don't drive my husband too insane!) but the strategies that work the best in helping to improve my mood are ones that get the blood and chi CIRCULATING in my body again.

Deep breathing is one of the easiest ways to jump-start that circulation and exercise stimulates the circulation of oxygen to the brain and the release of energetic neurotransmitters which can improve your mood.

Practicing yoga (where deep breathing, or pranayama, is an essential component), running, and certain balance work on the BOSU Ball all help to restore a sense of mental clarity and peace because they all integrate physical movement with breath which has a harmonizing affect on the brain.

It is easy to see why so many people feel better after an exercise session. Someone once told me that sometimes, I am a completely different person after a run than I was before I went out. Some people might view that as a symptom of an "exercise addiction". I prefer to see it as a very healthy coping strategy. I'd rather see my mood improve after a run as opposed to after downing 4 beers!

When I'm feeling stuck or stagnate in life, the best thing I can do is to get moving. If I keep putting one foot in front of the other, I know I won't be stuck for too long.

The BOSU Get Down Get Up (GDGU)

Check out this weeks Fit Tip - The BOSU Get Down Get Up (GDGU)!

(http://www.bosufitness.com/bosu-get-down-get-up)

This is a total body movement that builds muscular strength and endurance and can also become a heart-pumping, aerobic activity. I love using it as a warm-up exercise or as a station in a circuit workout.

You can vary it by holding onto light dumbbells, squeezing a soft med ball in between your knees or ankles, or by staggering your foot position (one foot slightly in front of the other) to increase the load on a single leg.

Watch the video and feel free to send me an email if you have any questions about form or variations!

Back to the Basics

There is something that I love about becoming a beginner again. It gives you the opportunity to strengthen your foundation and focus on details you may have missed when learning something the first time around.

I've had "study yoga" on my life's "To-Do-List" for a couple of years now and this is the year I decided to do it. I am still at a stage in life where I love being a student. I like to teach but I also have a lot left to learn and I really thrive in classroom settings. I also have found a yoga instructor whose teaching style I really respond well to which, in my opinion, is essential for an optimal learning experience. So, I have officially gone back to the basics and enrolled in her "Yoga 101" class at a local community college. So far, I love it!

Because I like learning in group settings, I have always enjoyed Group Exercise. So often, however, we go into Group Exercise classes and perform at a level that is not our own, either more or less advanced than we may be at the particular activity. And since the class is expected to cater to so many different ability levels, some of the fundamental aspects of a movement or exercise are taught too quickly or not taught in depth. (For example, I've given up on dropping in on Step classes anymore... with all of the turns and fancy choreography, I don't get a good workout because I can't figure out which direction I'm going!)

I would love to see fitness clubs offer introductory level classes so that participants have the opportunity to learn and continue to practice fundamental movement skills that will ultimately enhance the quality of their workouts.

I think that sometimes, we get so caught up in becoming Advanced in whatever we do that we end up taking shortcuts; reducing the time spent rehearsing fundamental movements which are essential to building the strongest foundation.

Now more than ever, I am interested in focusing on the Quality of my exercise over the Quantity. I believe that the more time we invest in the study and awareness of our movement, the more benefits we will realize.

So it is with great joy that I am spending an hour working on 3 poses. A few years ago, I would have been going nuts with angst... wanting to MOVE and not "waste" so much time working on my breathing or posture. Today, I understand its value because I would rather have my exercise resemble a gourmet 5-course meal than fast-food.

I'm beginning to realize that exercise is teaching me about life, in many different ways. As my quality of life changes, so does my exercise. And fortunately, I'm not afraid of being a beginner.

Getting Back to Business!

Hi Everyone!

Sorry for the extended "Holiday Hiatus"! We all got sick after Christmas and have been passing a couple rounds of a virus around our house since then which put a major halt to most of my workouts. I'm finally feeling strong again and have started up my routine again this week so Jen's Corner will be back with more videos, recipes and blogs starting next week!

I had been hoping to start the New Year strong, with health being one of my top priorities. Being sick was disappointing but it usually ends up being productive in other ways. The time I would usually spend exercising gets spent doing something else which gives me some extra time to explore new things. I mostly spent the extra time with my daughter but I did also get back to going out for the long walks I love to take in our neighborhood.

If I've learned anything throughout my fitness journey, I've learned that I do some of my best thinking during or after exercise - especially activities like running, walking, swimming, hiking, roller blading, biking... anything where I can get into a groove and just go. I've learned from David that the alternating bilateral patterns of movement in the body actually sync up the right and left hemisphere of the brain, creating both balance, harmony, and for me, the ability to think so fluidly. I think that's why I'm "addicted" to running - my body and mind crave that time to connect. I have sorted out many of life's problems while running. It's a great way to "work-it-out", if you will!

So, it feels great to be back in the swing of things and enjoying my health again. If any of you have made any health, fitness, or lifestyle changes or resolutions in the New Year, I'd love to hear about them!