I know you thought I forgot about you, but I didn't. Putting the finishing touches on my packing as I am headed out for a much needed week of relaxation. But I didn't want to leave you hanging without some more fuel for your arsenal.
Since this post is for Friday, that means it's time to share some solid exercises with you to make sure you're ready for the summer weather and lots of activity.
Way too often people believe they have to go to a gym to get a good workout. The two movements I share with you today prove you don't have to have a gym membership to transform your body.
Try them out and as usual, let me know what you think.
Here's The First One For Core
Last month after sharing with you some very challenging exercise on the suspension straps, I promised to provide you with some new movements for core that you can do on the Swiss Ball.
Actually, as I'm sure you already know, getting results and providing an effective workout for my clients is all about understanding progressions. Meaning understanding how to go from simple to complex with any given movement/exercise. Unfortunately most people go for the most "interesting"-- usually meaning the more difficult progression of an exercise. Probably because it looks so impressive to observe. However you have to understand that it is probably being done by someone who has already put in the time doing the previous progressions.
Not following the order of easy to difficult is a good way to get injured.
In regards to the core, start off doing your movements from the ground (obviously a very stable surface). Then proceed to a more challenging version of the exercise by moving to the Swiss Ball (which provides some instability and increased challenge), then consider using the suspension straps after mastering the previous movements. That way you don't risk injury and can be sure you will keep making progress as well as keeping your routine interesting.
So by example, this is what a good challenging progression would look like (in the second video I show you all 3 options):
Now it's important for you to understand that there are literally hundreds if not thousands of progressions that could be followed. This is just an example of one way to do it (from the ground, to the Swiss ball, to the wheel, and then of course the suspension straps). The key is to not allow your ego to get ahead of your skills -- that's a recipe for injury.
Bottom line is to keep moving forward challenging yourself with different movements and types of equipment so that you can keep motivated and making progress.
Be sure to check back in with me next week for another new movement for core using the Swiss Ball.
Ok, Here's The Last One On Suspension Straps
Well this is the last exercise for the series on different movements you can do on the suspension straps (Jungle Gym XT). Of course there are literally hundreds of movements you can do on the straps, but as the month comes to a close I want to move on to share some new movements using the Swiss Ball.
Yes, I do realize that I say it all the time.
Core fitness is 70-80% of being truly fit.
The truth is, you can't perform to near your capability or avoid injury as well if your core is not fit and functional. And I'm not just talking about being lean and having a 6-pack to show off. Heck, that's just a matter of having a great metabolism and/or sticking to a good nutrition program. No, having a 6-pack to show off has nothing to do with how well your core functions.
The funny thing is no matter what your sport, a strong and stable core is the basis of all movement. Ask someone with back or hip pain how important is a strong and stable core. And for those of you stuck at a desk all day long it's even more important.
Why?
Because you're stuck at a desk all day long in a seated position. Your core is literally shut off for most of the day. Muscles function better the more you use them. Kind of like your brain. The more you exercise virtually any muscle, the better it will function and ideally the longer it will last.
Thus the importance of exercising a minimum of 4-5 times per week. Your body, your hormones, your mind and your spirit need that challenge to continue to function at their best. Like your brain, if you don't exercise it regularly it goes bad a lot sooner than you realize. Trust me on that one.
But I digress.
Today, I wanted to share with you one more version of the core exercise commonly known as plank. In this version you are forced to have a strong and stable core as it relates to each side of your body independently, not just when both legs are there to support you. It's a great next step after you've mastered last weeks example.
Remember, check back in with me each Friday next month where I will be sharing some core exercises using the Swiss Ball.
Let's Add Another One To The List
I know you've heard it over and over again, but I'm unfortunately going to say it again. I hope I don't offend you in the process:
Transforming your body (think getting rid of body fat) is 80% nutrition
Having a fit body (think being able to do the things you truly like and not risk getting hurt) is 70-80% core fitness
Sometimes people jump to conclusions, so let me be really specific so I don't get misquoted.
Yes, you can do less than 80% on your nutrition and still get results. The problem is I have only met a hand full of people that are willing to train that hard, or the person has incredible genetics and doesn't have to work that hard. And by the way, there are very few people in the latter group.
Most of us do have to monitor what we eat and how much. It's part of the process. If you want your body to change you have to do something different than you've been doing, to get results. Keep doing the same thing and expecting different results is . . . .
Well, you know what that's called.
So it stands to reason that if you want to avoid back pain, you're going to have to do something different than those monotonous crunches. Sure you'll feel a burn in your midsection, but that doesn't mean you're really training your core effectively. I fell asleep on my arm the other day and when I woke up it tingled. But I'm pretty sure that didn't mean I had trained my arm effectively.
If you haven't been training core and need some movements to help get you started, check out You Tube Channel. Or stay tuned because next month, each Friday, I'll be sharing with you some core movements using the Swiss Ball. It's a great next step after doing the one's listed on my channel.
Now, if you've been training core you already know the benefits and importance of doing those movements regularly. But once in a while it's nice to throw in a little variety to keep things interesting and motivating.
Here's another one to add to the list.
Ski Season Ready -- Core Exercise Review
Well here we are again on a Friday. Two weeks left in the year and it will be time to start with a clean slate. Time to apply all the things we learned about ourselves in 2010. It will be time to step up to the next level.
But right now it's time for the next installment on getting you ready for ski season. An opportunity for me to share with you the process that will keep you healthy for the entire season so you can enjoy what you love doing -- skiing, snowboarding or ice skating.
First we started with the all important self-massage. You have to get the muscles properly warmed-up, prepared, to work before you can do anything. Then last week I shared with you some important stretches to make sure you're flexible and your range of motion is improved. Ice, snow and generally unstable surfaces are nothing to play with. So now you should be ready for the next stage in your preparation for a heck of an active winter season.
This week I will share with you the next stage in training properly for a successful winter-fun season. The all important core/abs. That will be followed by some new movements such as single leg exercises, and a host of lunges to make sure your hips are flexible and stable in various positions.
So let's do a little review first shall we? Let's make sure the proper core work is being done so that that area is prepared to handle the challenging leg exercises that are to follow. I know, too many people like to just skip over this part of their preparation, believing that it is really not all that important. But let me assure you, a strong core is by far one of the most important pieces to being physically fit for any activity.
Next week let's blast those hips and legs.
Core Fitness 2
Sure you could just ignore this valuable bit of information. I mean you're already in the best shape you ever been in. Why tamper with perfection?
On the other hand, if you're like me and still have tons you would like to accomplish in your life, then taking this valuable bit of information may be a good idea. I mean why wait till late spring or early summer, like most people do, and then attempt to do some kind of crash abs program to get your abs/core in shape and ready for the warmer weather.
You know, you do need your core to function properly just as much in the winter as you do the summer. You're still sitting at a desk for much of the day or stuck in traffic behind the wheel on your commute. Remember that's how back pain starts, being stuck in awkward positions for extended periods of time.
But then again, back pain is not such a big deal, right? Yeah, keep telling yourself that . . . . . . or you could click on the video below and be ahead of the game.
Kurt Elder of Energy F/X Fitness discusses and demonstrates the proper execution of the Plank. Great exercise for core/ab development. A strong core is at le...