Dr Raley's Blog

exercise

Need a good exercise? Try barbell lunges.
Good for the entire body. Works the legs and butt great. Also forces you to stablize your core and gets your heart rate up.

Work Out Routine

As many of you know, we have just had a baby in December.  And like most ladies, I still have some weight to lose(I am not one of those lucky ladies that looks like she never had a baby when leaving the hospital).  Prior to getting pregnant, I was an avid Spinner.  I love Spin Classes.  I would pretty much say that I am addicted.  I will go at anytime of the day and I love the extra long Marathon classes they sometime have at the Sky.  So I have started up Spinning again trying to Spin two or three days a week.  But I am also believer that lifting weights also can make a big difference.  If you belong to the Sky you may have seen Dr. Raley and his unique weight lifting routine.  He was doing different routines out of Men's Health but now has this book that he has been doing routines out of.  There are tons of different ones that will fit into any schedule.  He is currently doing at 15 minute routine.  But he tells me how hard they are and how sore he is(it does not really make we want to try them).  But I know I must to get the weight off.  So next week, I am going to start one of these 15 minute routines, that I am sure contains lots of squats, lungs and this really unfun rotation exercise with a weighted ball.  I know it will work, if I watch what I eat but I am still not looking forward to.  So if you see me doing some crazy exercises at the gym you will know why.  I will keep you updated on how much I like or dislike this new book.

Fitness

This is a repeated post from previous but if you have a child who is over 4 and your are looking for a fun and challenging activity for them, check out the link under Personal Trainers for Travis Washington.  My kids have been attending a weekly fitness/skills/agility class with Travis for almost 2 yrs.  They would say that it is the best part of their week.  They learn to follow instructions and rules, respect for the other participants and respect for Travis-but they also have alot of fun and they sweat. 

Some advice-despite what the fitness books say-do not mix protein powder with gatorade unless you want to vomit. 

Marathon Running

I was talking to a mom today who just had finished running the White Rock Marathon in Dallas.  Amazing.  The thought of running more than 3-4 miles seems a little crazy to me but who I am to say.  It may not be the actually act of running the marathon that is amazing more it is the daily running that allows one to be able to run that far-what 26.2 miles, is that right?  The training is huge.  What a commitment. 

So, since this is my blog-I can "toot my own horn"-but I hope this is informative for you all as well. Over the last 18 months I have been lifting weights and running.  Actually it is interval training.  I run a distance either .25 to .5 miles-essentially as fast as I can, then do a "circuit" of weight training consisting of about 4-5 different exercises-try to do as many whole body lifts as possible.  I aim for b/w 3-4 sets of each, including the interval run. I try to keep my heart rate up doing each circuit with minimal rest b/w each activity.   This usually can be accomplished in about 30-40 minutes.  I try to get to the gym 4-5x week.

Over this time period I have decreased waist size by 2 inches but have increased my weight by almost 15 pounds.  Initially I was not getting enough calories daily-that has been the biggest challenge.  From this I have learnend that weight training along with interval aerobic exercise is probably one of the best ways to gain muscle mass, increase indurance and your fitness level. 

iPOD/Fitness

Couple of songs I was listening to at the gym yesterday- the first is "Run" by Snow Patrol. This is an incredible song-yes, it is a few years old, but it is great. The scond is an old song by Everclear. The title is "One Hit Wonder"-if you need a song to get you through that extra hard part of your workout-this is it.

I wanted to come back to something that I have posted on before. Over the past year I have really gotten in to working out with a combination of running and weight lifting. It has just become a daily habit and really good at relieving/alleviating stress.

My son (almost 5) is in a fitness class taught by Travis Washington. See link. He goes once a week. The class is designed for 4-6 year boys-but Travis has classes for all age groups. My son loves it. Everday he asks is this the day he gets to go to Travis' class. He actually sweats after being in the class!

Exercise is so important for a healthy lifestyle along with a good diet-which most of us struggle with our kids. If your boys need a little more exercise for the summer-check out Travis-they will also be having similar classes for girls.

Fitness Class

My son who is 4 1/2 has been enrolled in a "fitness" class for the past 6 months.  The class is taught by Travis Washington and is currently at the "Champions Facility" at 109th and Memorial.   

The class is for boys b/w 4-6yrs.  It is non sport specific.  They play games and work on agility, running, jumping, etc.  My son loves the class and thinks that Travis is great.  My wife and I have to agree.  This has been a great weekly activity for him and encourage you to check out this class if your son is in this age range. 

You can click on Travis' name over on the right hand side of the blog for more information.