Author: Whitney Knowles

Everyone makes New Year Resolutions and after a month or so many people tend to start losing their focus and going back to old habits. Honestly, it has been difficult for me to get back in the saddle after delivering my baby a few months ago and having restricted physical activity regimen from my doctor. The 10 Do’s and Don’ts for 2016 are designed to help keep you (and me) on track with our fitness resolutions.

1) Don’t just do cardio
Cardio is a a healthy part of a balanced exercise routine, but many people think cardio is all they need to do or all they should do. Common myths are that weight lifting will make you “bulky.”  The body builders out there will tell you they wish that myth was the truth. It takes a dedicated, strategic weight training routine and a special diet to add that much muscle mass. Lift worry free!!! You are doing your body a favor by adding in basic weight training into your routine.
2) Do squats. Squats work more than just your butt and is one of my favorite exercises. Squatting requires you to use some of the largest muscles in your body. When you engage large muscles like your quadriceps and glutes (thighs and butt) it takes more energy and thus, burn more calories and fat.
3) Do drink water… Lots of it
I know I stress this in every issue but it’s so darn important! Proper hydration fuels the body. You should be drink half your body weight in ounces per day. For example: A person that weight 120 pounds should be drinking 60 ounces of water a day.
4) Do stretch daily
Stretching is unbelievably important for your body and mind. Better flexibility may reduce your risk or injury by allowing our joints to move through their full range. It can also allow your muscles to work more effectively and increase blood flow to the muscles.
5) Don’t compromise form …EVER!
Exercising with incorrect form can not only be unproductive but even worse, it can lead to aches, pains, and injury.
It’s basically like saddling your horse backwards and trying to have a good practice. It’s not good for anyone!
6) Do have a work out partner. Having a work out partner will make you more accountable to your workout routine. Many people are more likely to work out harder and not quite before the work out is completed. When working out alone, there is more temptation to stop early and not push yourself.
7) Do not make unrealistic goals.
Those who set unrealistic goals tend to give up and fall of the bandwagon. Then set new goals once you reach each milestone. Set goals but make them realistic for you.
8) Do eat fat in your diet. Make sure you are eating “good” fats like unsalted nuts and avocados and avoid bad fats like saturated fats.
9) Don’t limit fitness to the gym.
Find an outdoor activity you like doing. Have that as a part of your weekly workout routine
10) Do give yourself a cheat day.
Stick to a healthy diet throughout the week with well balanced meals and restricted sugar intake. I like having one cheat day a week so I don’t feel ultra restricted. The cheat day allows me a little freedom and flexibility while not getting totally off track with my diet.

 

Total Leg Workout:
The following exercises all focus on your legs. The repetitions are designed to be done with no weight to minimal weight. Repeat these exercises 3-5 times through depending on you time limit and desired intensity.  For videos demonstrating each exercise follow @fitwhit5 on Instagram

Squats: 20
Lunges: 15 each leg
Sumo Squat: 20
Calf Raises: 40
One-leg Deadlifts: 15 each leg
Wall Sit: 1 minute
Leg Curls (On a ball or on a machine): 15
Side Lunges: 15 each side
Rest

By Whitney Knowles

September 30th is the last day of the PRCA season. This day is highly anticipated by many cowboys and cowgirls as they anxiously wait for the final standings to see if they are NFR bound in December. The “off season” (October-December) is used to get a little rest and a lot of practice before the 10 days at the Thomas and Mack.
I have always been surprised to find the number of rodeo athletes that do not have workout routines in the off season as exercise is extremely important for every athlete to stay in shape, healthy, and mentally focused. Many of the rodeo athletes have told me how difficult it can be to fit in workouts while traveling, practicing, and working with their horses as that can take up the majority of the hours in a day.
In this article I will be highlighting the ways Blake is staying fit and focused for the 2015 Wrangler National Finals Rodeo.
I have always stressed the importance of an exercise routine as a part of your preparation to my husband, NFR Steer Wrestler, Blake Knowles. During the season, Blake has always made an effort to go to a gym in whatever town he is in and get in a workout. (We actually met at my family’s gym in Oakdale, Ca almost 10 years ago!)
Blake is an avid outdoorsman so October is extremely busy with ranch work and hunting. This does not leave many days to practice or workout. But come November, it is game time and dedicated to practice and preparation for the NFR. Blake spends majority of the days practicing in the arena and may only get 1-3 days of actual “gym time” a week. This makes it very important to use that time to the max. Blake uses the time in the practice pen to incorporate exercises as well by keeping practice fast pace and high-intensity, just as if he were in the gym. Pace is important to achieve the desired heart rate to obtain the cardio vascular goals.
The routine that I recommend for Blake is not just good for steer wrestling but really could be used for any event. Whether you are bull riding, steer wrestling, or barrel racing you are not just using one muscle at a time but rather all the “powerhouse” muscles at once. These explosive exercises help strengthen the entire core and teach you to using your whole body as one unit. It trains you to explode while enhancing you strength for your sport.
Since gym time is limited, you have to utilize that time wisely and focus on doing agility and athletic exercises that work with the fast twitch muscle reflexes and core strength that can be completed within 45 minutes. The core encompasses the areas above your knees to your chest. There is not an event in the sport of rodeo that does not require a strong core. Squats and bench press are good exercises but kettle bell training and power cleans are more effective for athletes because it will get your heart rate up and works all the core muscles at once. Explosive movements like kettle bell swings and power cleans are athletic compound exercises that focus on using your core to drive your hips and excel your body movements. The core training not only strengthens but is also pertinent to developing good balance.
There are not many exercises listed below but these exercises are considered athletic moves that are dynamic total-body strength and conditioning. They are extremely effective and allow you to train speed, power, and strength at the same time. These are explosive exercises which are important for overall strength and balance.
Warm up with 10 min jogging, spin bike, or jump rope
Light Stretch: It is important to stretch daily. It will help lengthen and loosen up your muscles especially when the exercising and practice time focuses on tightening your muscles. You want to counter act with stretching so your muscles will not get to tight and help reduce the chances of injury.
High intensity Jump rope
Push ups
Kettle Bell Swings
Crunches
Burpees
Power Cleans
Kettle Bell clean
Kettle Bell snatch
(These exercises are physically demanding and should not be attempted without proper training and supervision by an instructor to ensure you are doing these properly.)

Lately it seems like there are more and more rodeo women expecting babies. I’m not sure if I am noticing it more now because I am pregnant or if there really is just something in the water! Being a fit and active person before pregnancy I had expectations that nothing would change. I thought that exercise during pregnancy would be a breeze and the high intensity workouts would be just as easy as before. (Boy did I have an eye opener!) It is unbelievable how much energy is used to grow another human being. Pre-pregnancy I felt great every day and generally had high energy. The first trimester changed that for me! I was so tired throughout the day and could hardly muster up enough energy to get through my workouts. I was winded so much faster and noticed my heart rate would increase much sooner than usual. My doctor explained to me in laymen terms that babies get their nutrients between each heart beat. So, in essence, I was feeling out of breathe because my body was purposely trying to get you to slow down and level my heart beat. Now that I am in the third trimester my doctor explained that the baby can press on your diaphragm which can also cause the similar feeling of being out of breathe.
According to most doctors you can do anything you did prior to pregnancy but should not start something new or vigorous if you weren’t doing it before. I continued my normal routine, mostly high intensity interval training routine and abdominal workouts. I quickly realized that I had to alter my exercise routine from a high intensity interval training to a more low intensity routine. I was also told I have diastasis recti, a condition where my abdominal muscles separated down the midline rather in order to make room for the growing baby. That meant all abdominal exercises were out of the question. No more sit-ups or crunches, as that could possibly make the separation worse.
I also noticed aches and pains starting in my lower back and hips due to physical changes that come with pregnancy.
I knew I had to listen to my body and find a routine to address these changes. This was quite an adjustment at first because I had to change my exercise habits and felt like I was reinventing the wheel! I am one of those “weird” people who love to exercise, not only because of physical benefits, but mental benefits.  (I actually enjoy waking up at 4:30 AM to go do a yoga class.) I feel so much better, sleep better, and less stressed when I exercise. It took a few weeks to find the perfect routine but I found a great low intensity workout and stretches that fit perfectly with traveling and the busy life of a rodeo wife.
This is an excellent, low intensity, workout routine for anyone who is just wanting to start exercising. It allows you to keep a steady heart rate but still feel those post workout positive endorphins!
If you are pregnant,  make sure you always consult with your physician prior to starting any new workouts or stretches.
I do something active every day. Instead of running, I now walk 1-2 miles or ride my spin bike for 15-20 minutes. These are low impact exercises that allow you to control the intensity. Along with these cardio exercises,  I incorporate a training routine similar to this three times a week and stretch daily.

I prefer use light weight Dumbbells and a stability ball.  Find a weight that allows you easily complete 12 repetitions without struggling. (Five to eight pound Dumbbells work great for me.)
2×12 Bicep Curls
2×12 Side Lunges
2×12 Front Lateral Raises
2×12 No weight, narrow stance, ball squat against a wall
2×12 Tricep Dips (Use your body weight and feel free to modify this exercise by bending your knees.)
2×12 Side Lateral Raises
2×12 Ball hip raises. Lay supine on the floor, put your arms out to the side and raise your hips slowly up and down.

 

 

 

 

 

 

 

 

 

 

 

 

 

End with these great hip mobility stretches or similar ones. Stretching your hips is so important! Having good range of motion in your hips allows your body to have full range of motion and reduce pressure on your lower back. I like to breathe deeply and hold each stretch for 5 breaths, releasing into a deeper stretch with each exhale.
Happy Baby stretch
Butterfly stretch
Seated semi-straddle stretch

If you are headed out to my all time favorite rodeo this week…  The one and only Pendleton Round-Up, make sure use your “cheat day” to try Pendleton’s famous Big John’s Pizza and most importantly, Let ‘er Buck!
That’s one Wild West show you won’t forget!

With love and gratitude,
Whitney
Readers, I’d love to hear from you! Send me your number one challenge in staying on top of physical and environmental changes on the rodeo road and I’ll give you my advice. Contact me at: stayfitwithwhit@gmail.com
To watch videos of these exercises and more, follow @fitwhit5 on Instagram.

Summer heat can really put a damper on the drive to exercise. Having a work out buddy while on the road can keep you accountable and help you stay committed. My husband, Blake travels with his cousin, Trevor Knowles the majority of the year. That means when I am on the road I am usually with Blake, Trevor, and his girlfriend, Jena Venturacci.  Jena and I are both very health conscious. We try to have a well-balanced diet and engage in regular exercise. It’s so nice to have a workout buddy and encourage each other to do fun workouts and activities while traveling. The 4th of July run was ridiculously hot and it was tough to want to do anything but stay in the shade. But we were able to stay on the band wagon by packing nutritious snacks and soaking in some of the scenery of the places we traveled.  Most the time, you’ll find Jena and I in our yoga pants and Nike’s trying to find a way to explore the rodeo towns we are visiting while getting some exercise. For example, over the Fourth of July we decided to beat the heat and opted out of a traditional HIIT (High Intensity Interval Training) Workout or run and chose to stop and hike Multnomah Falls on our way home from St. Paul Rodeo. It was refreshing, beautiful, and a great workout.
It’s important not to get in the mindset that exercise is solely dependent on being sore,  HIIT, running long distance, weight lifting, etc. I find that I stay in the best shape by changing things up and not allowing myself to get bored with exercise. I would lose my mind if I did not enjoy nature, take a hike, do some yoga, and enjoy the scenery.
This month, try incorporating one outside activity a week to change up your workout regimen, get some fresh air, and have a little fun.  You’ll probably find yourself refreshed and motivated for the next day’s exercise routine.

The Facts on Protein Bars:
Hospitality and food choices on the road are sometimes limited. It’s important to be prepared so you are able to make healthy choices easier. Protein bars are a common “go to” item. Finding the right protein bar can be tricky and it’s important that you are making the decision of what protein bar to eat wisely.
These days many bars are labeled as “protein bars” because they are high in protein and can easily deceive you.  Not all protein bars are made the same way and if you are eating the wrong ones you could be making it more difficult to maintain or reach your fitness goals.
Always look at the protein to carb ration. A general rule of thumb many fitness guru’s stick to is a protein to carb ratio of 2:1 for fat loss, 1:1 for maintenance or fat loss, and a 1:2 ratio if you are using your protein bar as a recovery after a workout.
If you are wanting to lose weight you will also want to find a protein bar that is lower in calories, carbohydrates, and sugars. I have seen protein bars with 20g of protein but 22g of sugar, and 29g of carbs. That may not be an ideal protein bar for someone on a weight loss since there are more carbs than protein.
Always take a look at the list of ingredients.  In my opinion, ingredients like High Fructose Corn Syrup are never a good choice and I generally put those bars back on the shelf.
My personal favorite protein bars are the Quest Protein Bars.  They come in an array of flavors that taste delicious! Being pregnant, I am definitely not trying to lose weight but rather on a maintenance plan. I have increased my overall daily caloric intake and try to do that with healthy foods, whole grains, and nutrient dense foods.  I incorporate Quest bars as a part of my daily diet.  Chocolate Chip Cookie Dough is my flavor of choice. This bar has 190 calories, 21g protein, only 1g sugar, 21g carbohydrates but only 2g active carbohydrates and they all come from nuts- not sugar sources.  It’s the perfect protein bar for my taste buds and dietary needs.

 

With love and gratitude,  Whitney
Readers, I’d love to hear from you! Send me your number one challenge in staying on top of physical and environmental changes on the rodeo road and I’ll give you my advice.  Contact me at: stayfitwithwhit@gmail.com
To watch videos of these exercises and more, follow @fitwhit5 on Instagram.