ASK THE HEALTH GURU: Your Local Guide to Living Your Healthiest Life

448

By Devin Burke Special to The Pineapple THIS MONTH’S QUESTION: Devin, Devin, I can’t seem to get myself to the gym to work out on beautiful sunny days. Can you share a simple beach workout? ANSWER: The only thing that beats sitting on a beach on a beautiful sunny day is working out on the beach on a beautiful sunny day (at least in my opinion). Training outside, especially at the beach, is an amazing way to work up a sweat while soaking up some extra vitamin D and building a beautifully toned body. Use these five workout moves next time you’re heading to the beach or want to try adding some sunshine to your workout. This workout should be done as a circuit, meaning one exercise after the other with limited rest. Note: Be sure to use proper form and listen to your body when completing this circuit. Try completing 3 rounds or sets of as many reps as you can of each exercise without stopping. If you’re fairly new to exercise, shoot for just one round. Use your beach towel as your mat! Devin’s “Beach Workout” 1) Push-ups: Push-ups are a classic way to build strength of the chest, shoulders and core. Position your body with your arms straight out, abs tight in a plank position. Wrists should be directly under shoulders with fingers pointing forward. Lower your body until your chest is about 1-2 inches above the sand. Push your entire body away from the sand until your arms are almost locked. Repeat as many times as possible with good form. 2) Body-weight squats: Body weight squats are an excellent way to improve leg strength and stamina, especially when done on an unstable surface such as sand. Start with your feet a little wider than hip-width apart. Bending at the knees, extend your hips back until your knees reach 90 degrees. Pressing from your heels, return to the starting position. Repeat until your thighs are on fire. 3) Planks: An excellent basic exercise that will develop core strength and stability. Assume a plank position by placing your forearms against the ground and your feet back in a push-up position with your knees off the ground. Your body should look like a plank. Hold for 30-60 seconds. 4) Sand climbers aka mountain climbers: Sand climbers are a great variation to mountain climbers. Starting in a pushup position, alternate bringing one knee toward your chest while the opposite leg stays straight then switch. Each time you switch your leg position counts as 1 repetition. Do as many repetitions as possible with good form. 5) Walking lunges: Walking lunges are a sure way to a toned and shaped butt. When done properly and on an unstable surface such as sand, more muscles must be activated or turned on to help stabilize your ankle, knee and hip. The more muscles that are activated, the more effective the workout. Standing in an athletic stance with knees slightly bent, lunge forward with one foot while dropping your hip downward creating two 90 degree angles with your legs. Your front knee should be aligned with your front ankle. Press through the heel of your front foot to return to the starting position and then switch sides. Repeat alternating legs for 20 steps or until you start to lose form. For advanced exercise, complete three rounds of this beach circuit doing each exercise to failure. For beginners and those new to exercise, try just completing one round. After the workout, be sure to reward yourself by taking a dip in the ocean. Good luck and happy beach training! PS: Mark your calendars for the Food, Glorious Food: Healthy, Local and Delicious. Event happening Saturday, October 24 from 10:00- 2:00 pm at the Delray Beach Public Library. I’ll be there signing copies of my new book Healthy Eating in the 21st Century and speaking on the Writing about Food Panel. See you there! Devin Burke is a Wellness Educator, Health and Fitness Coach. He has studied over 100 dietary theories, practical lifestyle management techniques, and innovative coaching methods with some of the world’s top health and wellness experts. His life’s mission is to inspire and educate as many people as he can to experience optimal health. Visit www.DevinBurke.com to learn more.