Tri4Fitness.Net Sponsors:

 Bruner Motors - Stephenville's hometown dealership - whenever I am at the dealership, everyone is plenty friendly and never had a bad experience.



First Financial Bank - Home of all of my banking for my racing, very impressive card issue while waiting at the bank, even my old big national bank couldn't do that.

Featured Exercise Descriptions

• Back Extension

Lying on a bench with upper torso hanging off the end facing the ground, have a partner hold your feet. Straighten your body out into a straight line. While keeping a big chest and flat back, slowly bend at the waist to allow the chest to descend toward the ground. Then slowly raise back up to a straight line position with the body. Do not raise back up too high into a hyper-extended position.

This is a great exercise for the low back, glutes and hamstrings.

• Knee Drive

Standing tall, take a step back with the right foot , as if going into a lunge, but just touch toe, and then drive knee forward to where the hip, quad, and knee are at a 90 degree angle...can be lower.  and then repeat by taking the right leg back again, barely touching toe, then driving knee forward again.

Also can be done with ankle weights or bands for increased difficulty.

• Hip Rotations
  
  Start by placing a piece of tape on the ground, or use a line. Then place one foot on one side of the line and other foot on opposite side. Quickly hop and switch feet, while rotating hips. Perform for desired number of reps or time duration, rest & repeat.

 

• Lunge

Start by standing upright, take a step forward and place the entire front foot on the ground. While keeping torso upright, drop the hips and back knee downward to the ground - try not to let the front knee move forward past the knee - then push off front leg & return to starting position & repeat.

• Quadruped Fire Hydrant I

Begin on your hands & knees with a flat back. Extend out one arm and the opposite leg to a fully extended position. Hold for one count and then connect your elbow & opposite knee while keeping body flat & repeat.

Past Stories of Inspiration

• One Degree of Change

Have you ever thought of how you can get things you have never had before. I tend to find myself on a regular basis thinking of what I would do if I had or could have something - most of the time things I've never had before, like the newest and coolest car or maybe even some giant arms like in the picture above or something else.

Sam Parker and Mac Anderson share a quote in their short movie 212 degrees of "To get what we've never had we must do what we've never done." But this can be a very difficult thing to embark upon - to think that we must change so many things in our lives to make this humongous change.

So sometimes it is easier to just make a smaller, maybe one degree change to eventually get to that big change. While a one degree change doesn't seem like a very big difference in the short run, it eventually can add up to a big change in the long run and do things you may of never heard of. Maybe your one degree change is taking one coke out of your diet a day. While it is just one coke a day, that adds up to 7 cokes a week and eventually 365 a year. Or maybe an apple a day, one more minute of exercise a day...

So what will your one degree of change be?

• Making time for yourself in everything

Have you ever thought about the amount of time you spend working on things for others? Then, what about the amount of time spent working on things for yourself?

The sports medicine trainer for a college basketball team seems like he or she should have plenty of time for fitness, but often find themselves sitting at practices just waiting for injuries. As a result, much of their day is taken away working for others.

The trainer at Southwest Baptist University has overcome this as he walks laps around the perimeter of the playing fields during practices to get in his exercise. Rather than just sit and wait, he has found a way to help himself while still working for others.

How could you find a way to help yourself while still working for others?
- Elementary school teachers at recess
- Sitting on an exercise ball, rather than regular chair