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Get back in the game

Posted: July 6, 2012 2:00 a.m.
Updated: July 6, 2012 2:00 a.m.

The hip flexor stretch is a good exercise to begin with.

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It is Olympic time again.


How exciting to watch the athletes make their dreams come true and get inspired by their stories. This year, the games of the 30th Olympiad will be held in London, with the opening ceremonies  July 27.


Do you ever watch the Olympics and think … I wonder if I’ve still got it?
Why wouldn’t you still have it? As you are looking forward to watching the Olympics this year it is time to get inspired to challenge yourself to get back into something you love.


Racquetball? Or is it running? Or cycling? Tennis? Soccer or Baseball? Maybe it’s swimming?
Everybody has an athlete inside of them — you just have to find the sport you love to bring that athlete out.  It is time to make your comeback. Also, if you have never been athletic, it is never too late to find your inner athlete.
There are a few steps to take to be ready to get back into action. If you are sitting on the couch feeling less than athletic, follow these steps to get off the couch and back in the game.


Decide
You have to decide you are going to follow through and do what it takes. Planting the seed in your mind and then making the decision to follow through is the first step.
I remember having a discussion with my sister after she had my niece and had reached a point that she knew she wanted to do something. She was literally sitting on the couch when we had this conversation, feeling un-athletic and overweight.
She said, “Maybe I should train for a 5K?” I replied with, “What about a triathlon?” The seed was planted even though she wasn’t sure about it. “Really? I could do a triathlon?”
Now, five years later, she has done eight triathlons, a marathon, three half marathons and a bunch of 5Ks. She has also lost 60 pounds and has found her inner athlete. That moment, sitting on the couch, she decided to take action and the momentum took over.
Take this moment to decide that you, too, will take action.


Choose
What sport is it that you will be making your comeback in? There are adult leagues for everything these days. In fact, Results Fitness has sponsored an adult kickball team and an adult dodgeball team.
There are softball leagues, soccer leagues, basketball … and of course 5K’s, half marathons, marathons and triathlons. What’s it going to be?


Base fitness
Before you hit the field or the course, start with the basics. Don’t make the mistake of thinking a base fitness means to go out and go running.
That is the last thing you should do. You need to first build up the strength and range of motion at each joint.
Step one is to start with a strengthening program, which will ensure that you don’t get injured and set yourself up for success.


Exercises
Here are a few exercises to get you started to go from the couch to feeling athletic.
Hip flexor stretch: If you have been sitting your hip flexors will probably be your tighter muscles, so start by stretching them out with this stretch.
Plank with hip extension: Get your core switched on with this exercise, using a TRX.
TRX row: Perform an inverted row on the TRX to wake up all of your postural muscles.
Step up: You can start with a small step and place one foot on the step. Slowly transfer your weight up to that leg, thinking about engaging your butt and keeping your knee tracking over your second toe. This will improve your balance and the strength in your hips and knee joint.
Medicine ball side Toss: Throwing a ball as fast as you can will develop power, along with reaction speed.
With exercises such as these, along with other strengthening and flexibility exercises, you’ll be ready to get back in the game in no time.
For best results have a certified fitness professional perform a Functional Movement Screen to get you started on a program specific for you. Take the steps to get ready to make your comeback and find your inner athlete.
Call Results Fitness to set up a free strategy session and Functional Movement Screen to get you started getting back in the game at 661-799-7900 or check out www.results-fitness.com.


Rachel Cosgrove is the author of “The Female Body Breakthrough” and owner of Results Fitness.

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