Here's Your Fourth One For Core

Just a few days ago, while waiting for my client to arrive, I watched a guy with low body fat (think lean), proceed to do his ab routine.  He did the typical knee raises, crunches on knees using the cable, and a few others that are too difficult to effectively explain here.  Let's just say it was an extensive routine, full of complicated and high level core movements. 

But you know what?

Almost each and every ab/core movement he chose, he performed incorrectly.  I was honestly concerned whether he was going to literally injure his spine throughout the entire routine.

Now, please understand I'm not being pompous or arrogant.  The movements, by the way he was executing them, were literally putting his spine in danger.  He maintained little to no stabilization in his mid section while performing each of his movements, and when he became tired (fatigued) his form became even worse.

Of course I commented respectively, "That's quite a core routine you have laid out for yourself.  Those are some really advanced core movements".  Beaming he responded, "Yeah, I just saw it in (fitness name omitted) magazine.  They said it will give me a great core in a few weeks". 

This is the exact kind of the thing that burns my you know what!

There are progressions to every movement/exercise.  There is a starting level, and numerous levels in between leading to the more advance versions (simple versions to more complex versions).  As in life, the goal is to start simply and slowly progress upward to more challenging forms and versions. 

Why?

So you don't injure yourself.  Do any movement, no matter how easy it seems, the wrong way long enough, and you will get injured.  Just because someone has a 6-pack does not mean they know how to train their core properly.  Having great genetics or good nutrition habits is what makes you lean. It doesn't dictate the quality of your core training.

And for goodness sakes, just because it's in a magazine doesn't make it the right way to train.  Magazine articles are written to help sell magazines.  Not necessarily to properly instruct you on the progressions of a certain movement/exercise.  Be clear, it's to sell magazines.

I want each of you to succeed in having a strong stable core.  And believe me when I tell you, you can't do it, build a strong core, if you're injured.

Start your core training movements utilizing the floor as your initial support surface.  Then try moving to do single leg versions of something like hip raises, for instance.  Then you would progress to a Swiss Ball, as this would provide even more challenge to your stability.  From there you could move to suspension straps, etc.  Now realize the above is merely a suggested guide as to how to properly progress your core training forward and not hurt yourself in the process.

It's more about how they function -- not just how they look.

Check out today's progression.

Here's Your Third One For Core

No matter how you slice it, you really can't get around the necessity of training core.  Whether you're dealing with knee pain, low back pain, or hip pain, chances are, at some level your core is involved.  You would be amazed at how frequently I've used a bit of self-massage (rolling on Energy F/X Tube), some effective stretching, and solid core work to address all sorts of pain issues. 

Yes, I know most of us only think about the vanity aspects of having a 6-pack to show off in the warmer weather, but it's bigger than that.  Core strength is part of keeping your body in alignment (think car tires). If your core is weak, the structures that connect to it, for instance your hips, can't maintain alignment or stability.  And if the hip can't maintain stability how will it keep your legs and knees in alignment when you sit for long periods, walk or run. 

Remember, everything is connected. 

Ignore training your core properly long enough and it's like ignoring putting oil in your car -- eventually you'll have to address it . . . . . or else.

So as promised here's another core movement to keep you progressing.  This is a progression from last week's post.  And of course if you've missed any of the exercises I've shared with you, or need some motivation, check out my You Tube Channel.

Here's The Second One For Core

Had some technical difficulties yesterday.  Can you say no internet or cable?  Thank goodness they came and fixed it quickly.

Now on to the business at hand.

This month I'm sharing with you core exercises using the Swiss Ball.  The purpose of the Swiss Ball, if you're not familiar with it, is to add increased instability.  By adding increased instability to your training, you increase the functioning and efficiency of your core musculature.

And as you all already know, a strong core is one of the most important aspects of being fit.  You can't truly call yourself in-shape if your core doesn't function properly.  Because to be quite honest, all movement first comes from the core.  It stabilizes your body just prior to any movement you do.  And if it's weak, other muscles take over a job they are not meant to do.  Now of course we all know what happens when you use the wrong tool for a job -- in this case possible injury. 

So don't skip the important exercises.  Train the muscles that matter as well as the muscles you can see

I'll have another one for you next week.

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. 

Need A New Exercise?

A hammer breaks glass, but forges steel. -- old Russian proverb

TGIF!

Hope you had a great week and this year is starting off well for you.

I want to make sure you have plenty of motivation and variety to keep you moving forward in your quest to transform your body.  Some of that comes in the form of information, tips and tricks, and some of it comes in the form of giving you new exercises to keep your choices fresh.  I know for me it's what allows me to keep myself motivated and pushing myself to the next level.

Last week I shared with you a couple of movements utilizing the suspension straps (Jungle Gym XT).  This week I'd like to share another movement that is specifically for the core. 

All too often people believe that doing endless sets of crunches and other assorted crunch type movements is all they need for a strong core. 

Nothing could be further from the truth. 

Training your core properly takes more than crunches.  In fact, in the not too distant future, most people serious about training their core/abs, will do fewer and fewer crunches.  The truth of the matter is crunches are towards the bottom of the list when it comes to training your core/abs effectively.  Research is beginning to show that crunches, the way most people do them, is actually damaging to your spine and creates lower back pain.  With so many choices out there to train your abs/core effectively and not risk damaging your spine, why bother taking the risk?

If you need some other ideas on how to train your core/abs effectively and not risk back injury, check out  My You Tube Channel. The core exercises are specified in the title.

As the quote above suggests, you have to use the right tool for the right job.  Strengthen your core without damaging your spine.

Mid-Week Motivation: Not All Movement is Good Movement

It's Mid Week Motivation Day.

It continues to both amaze and concern me how many people confuse doing an exercise correctly with just moving around.  Just because a person has low body fat that allows you to see their abs, doesn't mean that person knows how to train their core muscles.  It just means they have low body fat.  It could be from having a great nutrition program or it could be that the person is blessed with a high metabolism and hence low body fat.  One doesn't necessarily have anything to do with the other.

I want all of you to get the right information so that you can avoid injury and get results fast.  Results that will last and you can be proud of.

Check out today's video blog post for more on how to train the right way.

Core Fitness 4th and Final

First off, I do hope all of you had a great Thanksgiving celebration.  It's a great time to reflect and give thanks for all the things you do have.  A time to sincerely appreciate friends, family, and all of those people who have truly made a difference in your life throughout the year.  It's also a great time to reflect on the how the year has progressed and what you want to keep doing next year, as well as the things you want to change.

I must be honest with you.  I have yet to meet a person that trained their core too much. So I know this months exercises will be a great addition to your regular workouts.

Keep making your lists, keep making sure to put you on that list, and be sure to get your meals in every 3-4 hours.  I promise it will make for a much more enjoyable holiday season.

Click on the video below to get your next core exercise.  Let's make sure you're one step ahead of everyone else as this year comes to a close.

Core Fitness 3

Here we are at week 3 of November.  Time is certainly flying by.  But truth be told, it's just a reminder that the holiday season is upon us.  Right about now is when most of us begin to feel the time crunch of Thanksgiving quickly approaching us, hoping we don't over-indulge yet again this year.  It's also the time when the Christmas shopping countdown begins -- becoming more frantic with each passing week.

But I know all of you have self-control.  You aren't going to let the same thing happen this year that threw you off track last year.  This year you're going to make sure you keep yourself on that long list of "things to do".  This year you'll make sure to stop when your body says it's had enough.  You'll wait a few hours and then go back if you still want more. This year you're not going to wait till the last minute to get your shopping done.

And since you've made those commitments, here is your next exercise to keep you on track.  You use your core every single day of your life.  There really is no "time-off" from keeping this all important part of your body in shape and functional.  Besides, you already figured out back pain is really no fun.