How do I engage my core?

Many of my clients ask me what is my "core" or "pelvic floor" and how do I engage it. Here is some information I found useful after a recent fitness conference. The presenter Rick Kaselj is a physiotherapist in Delta.

What IS the pelvic floor?

The pelvic floor is a sling of muscles connecting the pubis to the ischial tuberosities that act to support the internal organs and maintain the alignment of the pelvis. These muscles are the levator ani (iliococcygeus and pubococcygeus) and the coccygeus muscles. Pelvic floor dysfunction is defined as excessive tightness or weakness of these muscles and is often associated with problems in the SI joint, coccyx, hip or low back. As was mentioned in a previous post, a common cause of pelvic floor dysfunction is pregnancy and childbirth, regardless of whether birth was vaginal or via C-section.  Conditions related to the dysfunction include urinary or fecal incontinence and possibly pelvic organ prolapse, among others.

Why do we need to worry about it?

Not only can pelvic floor dysfunction lead to urinary or fecal incontinence and possibly pelvic organ prolapse (to name a few conditions), the muscles of your pelvic floor are also part of the core’s inner unit.  In addition to their function in supporting the pelvic organs, these muscles work in concert with the transverse abdominus, multifidus and diaphragm in stabilizing the spine during movement.

How do we activate it?

To activate the pelvic floor muscles, inhale deeply, as you exhale use your diaphragm to push some more air out. Try it again and this time, imagine you are trying to push the air out all the way from your pubic region. Another way to achieve this is to try and stop the flow of urine when you have to ‘go’.  A way for men to figure out how to activate is for them to picture themselves wading into very cold water. There will be an elevation of the perineum and testicles to prevent them from touching the water.

Once you can activate your pelvic floor muscles, you can do a variety of exercises:

• Squeeze ‘ems – rapid contractions of the pelvic floor muscles
• Elevators – imagine going up an elevator to the 10th floor, stopping at every floor for a moment. Start with a small contraction and increase the intensity at each ‘floor’
• Long slow hold – can be done in time with a long, deep inhale and exhale. Tighten on the inhalation and relax on the exhalation.
• Stoplights – when you are driving, tighten and hold the contraction while the light is red. When the light turns green, slowly release the contraction as you do your traffic check before pressing on the gas.

To isolate portions of your pelvic floor muscles, think of them as being a baseball diamond. Home plate is right around the vaginal area, second base is opposite home plate – the muscles surrounding the anus, first base is on the left side of the pelvic floor and third base is on the right side. Try to activate these areas individually by ‘running the bases.’ Start by pulling up on home plate, relax them and pull up on first base, relax and pull up on second base, etc. Then try and run them in the opposite direction. It is harder than it sounds and is really difficult for pregnant women or other people who are ‘disconnected’ from their pelvic floor muscles.

But how do we deal with a tight pelvic floor?

It seems counter-productive to activate a tight pelvic floor and, to some extent, it is. Part of learning to relax these muscles, though, is to recognize when they are tight. Using the ‘long slow hold’ exercise mentioned previously, focus more on the relaxation portion. Lengthen the exhalation such that the pelvic floor slowly and almost completely relaxes. This becomes very important for women in the final stage of labour when they are trying to push a baby through a vagina surrounded by tight pelvic floor muscles!

Take home message

The pelvic floor muscles are not obvious to you or your client. In the absence of a pelvic ultrasound, you won’t truly know their condition unless your client experiences pain and dysfunction so it is important to practice prevention. In my practice and classes I get many prenatal women who are unable to ‘connect’ with their pelvic floor. This is pretty common due to the baby and uterus pressing down on the entire floor. It is still important for these mothers-to-be to continue to find the ‘connection’.

More info

• Chiarelli, Pauline. Postpartum stress incontinence: Prevention and rehabilitation. ISMJ. (2003); 4(6): 1-10.
• Herschorn, Sender, MD, FRCSC. Female pelvic floor anatomy: The pelvic floor, supporting structures, and pelvic organs. Rev Urol. 2004; 6(suppl 5): S2-S10.
• Price, Natalie; Dawood, Rehana; Jackson, Simon. Pelvic floor exercise for urinary incontinence: A systematic review. Maturitas (2010); 67: 309-315.
• Salvesen, K & Morkved, S. Randomised controlled trial of pelvic floor muscle training during pregnancy. BMJ (2004); 329: 378-80.

10 Reasons you NEED to Start Stretching NOW!

 
Every body type, age, gender, size, race, religion needs to stretch.  
So this means YOU!

1.) Prevent injury
2.) Increase muscle-tendon flexibility
3.) Enhance performance
4.) Improve range of motion
5.) Increase sleep
6.) Alleviate muscle soreness
7.) Enhance well-being
8.) Decrease low-back pain
9.) Improve circulation
10.) Post-exercise cool-down


How does stretching work? 
Muscles get sore when their fibers remain partly contracted, from either overuse (such as too many rounds of racquetball) or underuse (too much time in the car). Tight muscles also trigger the body's stress response, which prompts them to tighten even more. By systematically lengthening those fibers, stretching helps ease muscles out of this semicontracted state. That makes it a great way to "cool down" after exercise. And the act of stretching itself builds body awareness: In slowing down to focus on each movement, you become less apt to use your muscles in harmful or inefficient ways.
 

When Is The Best Time To Stretch?
The best time to stretch is when the muscles are warm. Either after exercise or after a warm-up activity. This gives the muscles a chance to heat up and become more flexible. Injuries usually occur when people stretch muscles when they are cold or not warmed up. Stretches should be held for approximately 20 seconds. Think of your muscles as a piece of taffy, cold taffy seems to break when you try and stretch it while warm taffy stretches very easily.

How often should I stretch?
Frequency: Try to stretch every day; start doing each stretch once and build up to doing each stretch 3 times

Intensity: Light pressure, about 30-40% of max

Duration: Hold each stretch between 10 to 60 seconds depending on your current flexibility, conditioning, and time. Start slow and gradually build up the time you hold a static stretch.

If you are unable to stretch on a daily basis, a post-workout stretch is necessary. Or, as I advice my clients, incorporate stretches DURING your workouts . Typically, that means stretching the bodypart that has just been exercised. For example, if you just did a set of bicep curls, follow it up with a bicep stretch. Or, if you're doing multiple sets, stretch the bicep after the first set. This is a very time efficient way to incorporate stretching and to ensure you're getting maximum benefit.

NOTE: Don't bounce as you stretch; that only tightens the muscle you're trying to extend. And try not to stretch "cold": Wait until you've taken a warm shower or moved around a bit.

Canada Day Long Weekend Challenge

Equipment: Dumbbell, mat, timer, water and towel

You have 4 minutes to repeat each super set, working your way down from 10 reps to one rep each.
Note: you may not be able to work your way through the entire pyramid in the allotted 4 minutes. This is okay - it's meant to be a challenge!  Do what you can :-)


ie. Round 1: Burpee 10 reps; push up 10 reps
     Round 2: Burpee  9 reps;  push up  9 reps
     Round 3: Burpee  8 reps;  Push up  8 reps

Take a minute rest in between each supper set. 

Set 1: Burpee - Push up
Set 2: Plank row - Mtn climb
Set 3: Side shuffle (4 steps each way) - Reverse lunge kick forward with opposite leg
Set 4: Tricep ext - V sit flutter kicks
Set 5: Side lunge - Squat jump
Set 6: Rock roll - Bird dog
Set 7: Pony kick - Clean press squat
Set 8: Jack press - Knee up punch
Set 9: Army roll with jump up - Split Lunge

If you push your self threw with minimal rest you should be able to do this under 45 minutes


HAPPY CANADA DAY!

ARE YOUR RESOLUTIONS A FLOP? Try these 6 tactic's to make those goals a success!

Here are 6 tips to eliminate excuses and hopefully enable you to make exercise a long-term habit.

1. Don't put away your gear. Keep your workout clothes and shoes in plain site when you wake up so it's the first thing you think about. Visual cues are a wake-up call to your brain and will help keep exercise at the forefront of your mind!

2. Turn your commute into a workout. Run, Walk or Bike to work - good for you and the environment! If you take the Skytrain (Subway) or Bus get off several blocks earlier and go by foot the rest of the way. I used to work with a lady who did this everyday - ironically she made it to the office  not too long after me! I soon joined her and it was nice not to battle with crowds of people getting on/off the train. The fresh air was more effective at 'waking' me up than a cup of coffee that I would ultimately grab at the station.

 3. Invest in more workout clothes. Not having enough workout clothes can set you up with the excuse not to workout because your clothes are dirty. Look for basics that are comfy and show off your assets -- whether that's your shoulders or your abs -- so you feel good just suiting up. Having the right attire can boost you self confidence thus enabling you to push up the intensity of your workouts. For the ladies, get yourself a good supportive sports bra - there are a few great ones on the market that eliminate the 'uni-boob' - check out the tata tamer and the Hallelujah Bra. Trust me this piece of attire is worth its weight in gold....have you ever tried sprinting without one? Ouch

4. Log your workouts. Do this either online or manually in a notebook. This literally shows you how far you have come. Getting in the habit of chronicling your progress after your workout every day, for example using social media sites like Facebook or on our Website Community Page, keeps you stay accountable so that your friends know when you have exercise -- and when you've slacked off.

5. Involve your causes. Sign up for a race that requires you to look for donations dependent on your activity level. A client of mine goes the Grind for Kids during the summer - for each climb she would receive a dollar donation amount. If she didn't do the work she didn't make any extra money for her charity. Similarly you can create a goal, such as working out 3 times a week, if you miss a workout you must donate $10 towards a charity of  your choice - this will motivate you to keep exercise mandatory!

6. Make friends with class regulars. This is where CardioCore Fitness excels! Your trainer and fellow comrades keep you accountable while fostering friendships! If someone misses a class you know we are going to call you on it! Plus working out with this great group of people adds a social dynamic that is enjoyable - so why would you want to miss class?

Challenging Home Workout

Here is a killer home workout that won't take too long nor require a lot of equipment to do it.

What you Need:
Stop watch, I like the Gymboss timer
Kettlebell or Dumbbell
If you want to make this an entire body-weight workout, perform mountain climbers or jumping jacks or skip rope, instead of swings. 


Make sure you Warm-up - 5-10 minutes

Take a 10 second break in between exercises if needed.

The Workout:
60 seconds Kettlebell/Dumbbell Swings or choose any body-weight cardio listed above
50 seconds Lunges
50 seconds Push-ups
50 seconds Crunches

60 seconds Kettlebell/Dumbbell Swings
40 Lunges
40 Push-ups
40 Crunches

60 seconds Kettlebell/Dumbbell Swings
30 Lunges
30 Push-ups
30 Crunches

60 seconds Kettlebell/Dumbbell Swings
20 Lunges
20 Push-ups
20 Crunches

60 seconds Kettlebell/Dumbbell Swings
10 Lunges
10 Push-ups
10 Crunches

Cool down and Stretch

Concentric and Eccentric Muscle Contractions

Concentric and Eccentric Muscle Contractions (And Why It Matters)

Concentric (Positive) Contractions: Put simply, this contraction shortens your muscle as it acts against resistive force (like a weight). For example, during a biceps curl, the biceps contract concentrically during the lifting phase of the exercise.

Eccentric (Negative) Contractions: During these contractions, the muscles lengthen while producing force—usually by returning from a shortened (concentric) position to a resting position. Using the same example above, the lowering the weight back down during a biceps curl is an eccentric contraction for the biceps. Think of this as "putting on the breaks." You're basically slowing the descent of the weight back down instead of allowing the weight (and gravity) to just pull your arm back down passively.

So why does this matter?
It's a good idea to include both concentric and eccentric contractions in your strength-training program. Luckily, most traditional exercises include these movements—a lifting phase (using the shortening or concentric phase) and a lowering phase to return to the start position. However, how much time you spend in each phase can affect your results. Here are some facts:

• Your muscles can generate more force during the eccentric phase of an exercise. For example, you may only be able to lift a 10-pound dumbbell for a biceps curl. But likely, you could hold and lower (the eccentric phase) a 15 or 20 pound weight.
• By slowing down the negative (eccentric) phase of your exercise, you can help your muscles build greater strength. This is why, typically, people are advised to lower weights or return them to the start position slowly.
• Negative training is a type of strength training designed for greater strength gains. It involves using heavier weights than you could typically lift concentrically and focusing just on the eccentric phase of the exercise. This does pose a higher risk for injury and should not be practiced by beginners, however.
• You can also use negative training to your advantage—as a way to progress to exercises that are currently too difficult for you. For example, maybe you have a goal to perform real pull-ups but don't have the strength yet to lift yourself all the way up (concentric phase). You could help work up to that movement by focusing on the lowering phase. Stand on a box or step to come up to the "up" position and then work on slowly lowering yourself back down. After each lowering, step back up onto the box and repeat the lowering phase again. You'll be working the same muscles and still benefit from the exercise this way.

So next time you're in a class and the instructor tells you to lower the weights more slowly than you lifted them, you'll know that you're helping your muscles develop greater strength by doing so. And if you ever hit a plateau in your strength-training program focusing a little more on the negative part of your training can be just the ticket you need to make it to the next level.

Balance a Healthy Lifestyle

Balance training is important for everyone, from athletes to casual exercisers.

Good balance and a strong core go hand in hand, and a strong core usually means better posture, less back pain and improved performance during exercise and athletics. Plus, the better you balance the less likely you are to fall or injure yourself. If you haven't thought much about maintaining—or enhancing—your balance, now is as good a time as any to start.

1. Change Your Base of Support. Balance is your ability to maintain your center of gravity over your base of support. When you're standing up, your legs are your base of support. The wider your legs are, the wider your base is and the easier it is to balance. The closer your legs are together, the narrower your base of support is and the harder it is to remain balanced. One of the easiest ways you can challenge (and therefore help improve) your balance during any standing exercise is to gradually narrow your base of support until your feet and legs are together while you perform your exercise. Bring your legs closer together while you do standing biceps curls, shoulder raises, squats or other upper body moves. Be sure to keep your abs pulled in tight and make sure you're not leaning backward as you perform your exercises.  Note: You can also widen or narrow your base of support while lying on or sitting on a stability ball to perform exercises, so try this progression when you're on the ball, too!
2. Try It on One Leg. Once you've mastered doing an exercise with a narrow base of support, you're ready for the next challenge: balancing on a single leg. Instead of standing on both legs during some of the same moves above, try it on a single leg. Start by just lifting one heel (keeping your toes on the floor) while doing your upper body moves or working up to a single leg squat. As you get better, lift that foot off the ground completely. From there, you can play around with the position of your lifted leg—holding it behind you, in front of you, to the side or, for a greater challenge, moving that leg while you balance on the other leg and perform upper body movements. Just be sure to alternate legs to keep your strength and muscle tone balanced between both sides of your body. Tip: You can also experiment with momentary one-leg balances. For example, on a forward lunge, lift your front or back leg for a moment each time your push up out of your lunge. 
3. Close your eyes. Your sense of vision is a big part of the balance equation. It works hand in hand with the vestibular (inner ear) and proprioceptive systems to maintain balance and prevent falls. By staring at a single focal point (minimizing your head and eye movement), you'll balance more easily. If you move your gaze or take vision out of the equation altogether, it's harder to balance. This option is definitely a challenge—not something for beginners and not something you can do in any given situation. You'll want to make sure you're in a controlled environment and that your body is planted (don't attempt this while walking or hiking or moving through space). You can start by just standing up tall and closing your eyes without moving. Over time, combine the narrow base of support with some one-leg balances while closing your eyes. You might be surprised how challenging it is to simply stand with your eyes closed, let alone stand on one foot or while doing a biceps curl. Just be sure to use your best judgment and listen to your body when trying this technique. Safety first!

Rain, Rain Go Away - Banish Winter Blues!

The seasons and weather are changing and sometimes our moods may change with them. If less daylight leaves you feeling blue, or down in the dumps, try some of these tips to lift your spirits and stay on track with your weight loss goals.

Don't let the weather outside derail your healthy habits. Continue to follow a nutritious diet that includes healthy foods like fruits, vegetables, whole grains and nonfat dairy products. Opt for 'lighter' comfort foods like vegetable soups and casseroles. You can include fish such as salmon or tuna to get mood-lifting omega-3 fatty acids in your diet.

Get regular exercise. Moving your body is a great way to give your mood a boost. Aim for at least thirty minutes of activity a day. Go for a walk, or if the weather outside does not allow that, then keep going with daily exercise indoors. Get moving to a workout or dance DVD or do some house cleaning, which is a great way to burn some extra calories.

Be sure to get a good night's sleep. Move the television and computer out of the bedroom. The bedroom should be a place for relaxation and sleep. Keep your sleeping area as dark as possible, as well as cool and quiet. Make a relaxing pre-bed routine, such as having a warm bath and a cup of decaf tea.

Lift your spirits by spending time with family and friends. Plan activities with people that you know you enjoy. Make time to play a board game or a Wii® game with your kids, or go to a movie with a friend. Building a network of friends and family that can nurture you will support you in your weight loss efforts too.

PUMPkin Fun - A Screeeam of a Workout!

Why a pumpkin?
If you think about it, a pumpkin is like a big weighted medicine ball. While I wouldn’t recommend you try bouncing your pumpkin ... you can certainly use it like you would a medicine ball. The thing I love about using a pumpkin is you can get them in all different shapes, sizes, and weights.

When you’re using a medicine ball it’s perfectly round, easy to grip, and has even weight distribution. A pumpkin on the other hand can provide much more of a challenge to your core and abdominal muscles because of the irregular shapes and sizes.


Pumpkin Mountain Climbers
Place both hands on the pumpkin in a push-up position and raise your hips so you have a flat back. Keep your abdominal muscles tight and try to maintain as straight as possible as you bring one leg in towards your chest at a time. Squeeze your abs as you bring the leg in. 10-15 reps per side.

Pumpkin V-sit Twist
Lay on the ground in an upright position with your feet crossed and slightly leaning back. Take the pumpkin with both hands and rotate it side to side. Raise your feet off the ground for more of a challenge on the core. Keep your abs tight throughout the movement. 10-15 reps per side.

Pumpkin Wood Chop
Start by holding your pumpkin straight out in front of your chest and go down into a squat position. As you go down into the squat bring the pumpkin with you and lower it between your legs. Come out of the squat position bringing the pumpkin with you and extending it overhead with your arms straight. Repeat. Keep a flat back and your arms straight through the movement. 10-15 reps.

Pumpkin Diagonal Chop
Start by holding your pumpkin with straight arms but off to one side. Squat down bringing the pumpkin with you, chopping with it in a diagonal arch pattern. Try to keep the pumpkin away from your body and your arms straight as this is what really works the core. Holding the pumpkin close to your body or with “alligator arms” won’t make the exercise very effective.

Pumpkin Squat Thrust
Start with the pumpkin at chest height holding it with both hands. Go down into a squat position and drive back to the starting position while pushing the pumpkin over your head. Return to chest height and repeat. 10 -15 reps

Pumpkin Burpees
With the pumpkin on the floor in front of you,
 squat down to the floor, grab the pumpkin and extend your legs out and back with a jump to assume a push-up 
position. Perform a push-up with your hands on the pumpkin and then reverse 
the movement to stand back up. Repeat for 10-15 reps.

Pumpkin Lunge with Front Raise
Start by holding the pumpkin with both hands to one side at hip level. Step forward into a lunge position and in the process raise the pumpkin overhead with straight arms. Bring the pumpkin up to a point right above your head and then as you come out of the lunge and back to the starting position, chop the pumpkin back to your side. Alternate legs. 10-15 reps per side.

Pumpkin Lateral Reaches
Start by holding the pumpkin with both hands at chest height. Take a big lateral step to one side and lower the pumpkin down over your foot. Push off the lead foot and return to the starting position with the pumpkin at chest height. 10-15 reps per side.

Pumpkin Push-Up’s
This is one of my favorite pumpkin exercises as it really challenges the core and abdominals, not to mention your chest, arms, and shoulders. Now, there are several different variations of ways you can do a pumpkin push-up.

I’ll review the three most common:

Both hands on pumpkin: start with both hands on the pumpkin and get yourself in a push-up position. Lower yourself down towards the pumpkin and then return to the starting position. If this is too difficult, you can go to your knees instead of a plank position for your push-up’s.

One hand on the pumpkin, one hand on the ground: complete your push-up’s this way for a real challenge to your core, but also your shoulder stabilization. Try rolling the pumpkin back and forth between hands for an even greater challenge.

Feet on pumpkin: place both feet on the pumpkin and complete your push-up’s.

Kettlebell Fat Burning Workout

Kettlebell Fat Burning Workout

 

  Courtesy of Lauren Brooks

  First warm up with Joint Mobility

  Circuit 1 Set you timer for  30 seconds on and 30 seconds of rest

 

     Push Ups

     Squat with 1 Kettlebell

    2 Handed Swings

    Clean and Press Right

    Clean and Press Left

    2 Handed Swings

     

Repeat for 3 Sets

 

Circuit 2 Set you timer for 45 seconds on and 45 seconds of rest

 

 

    TRX Back Row or One Arm Row Left and Right

    Hand 2 Hand Swings

    Back Lunge Right Leg

    Back Lunge Left Leg

    Burpees

    Plank Hold

 

Repeat for 2-3 sets

Luck of the Draw Workout

 I was given this idea from Valentine Rawat of Rawfit in the UK.


It's a lot of fun and challenging - if you are bored of your regular workout try this!

DECK OF CARDS – require a minimum of 2 deck of playing cards. Separate the Aces, Kings, Queens, Jacks and Jokers from the numbered cards. Each athlete will pick a random card from the pile of faces decks and one from the numbered deck. The faces cards will define the exercise and the numbered would define the number of reps.


Dynamic Warm-ups

Then:
Ace = Side Burpees
King = KB Swings
Queen = Jack Knives
Jack = KB Jerks
Joker = Sprints of a football/soccer pitch

Workout continues for 45 minutes.

Then:
Cool down and Stretch

ENJOY!

Mens Health Ultimate Medicine Ball Workout

Build a winning physique with this cutting-edge routine from the University of North Carolina's basketball training handbook

Photographs by: John Loomis, Workout Photography by: Beth Bischoff

The Medicine Ball 200
The old-school way to get your body in game shape

Perform this routine at the end of your regular workout or as a stand-alone workout, 3 days a week. (Use a 6-, 8-, or 10-pound medicine ball) Do 20 repetitions of each exercise in the order shown. Complete the routine as a circuit, doing 1 set of each movement in succession and without resting. Too easy? Rest 60 to 90 seconds and do the circuit again.

1. Big Circles Standing with your feet shoulder-width apart and knees slightly bent, hold a medicine ball with your arms extended directly above your head [A]. Without bending your elbows, rotate your arms counterclockwise [B], using the ball to draw large imaginary circles in front your body [C, D]. Do 10 circles, and then reverse direction to clockwise and do 10 more.


2. Woodchopper  Stand with your feet just beyond shoulder-width apart. With your arms nearly straight, hold a medicine ball above your head [A]. Now bend forward at your waist and mimic throwing the ball backward between your legs -- but hold onto the ball the entire time [B]. Quickly reverse the movement with the same intensity, and return to the starting position. That's 1 repetition.



3. Standing Russian Twist  Hold a medicine ball with both hands in front of your chest and your arms straight [A]. Without dropping your arms, pivot on your right foot and rotate the ball and your torso as far as you can to the left [B]. Then reverse direction: Pivot on your left foot and rotate all the way to the right. That's 1 repetition.
4. Squat to Press  Stand holding a medicine ball close to your chest with both hands, your feet just beyond shoulder-width apart [A]. Push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor [B]. Then simultaneously drive your heels into the floor and push your body back to the starting position as you press the ball over your head [C]. Lower the ball back to the start. That's 1 repetition.

5. Medicine-Ball Situp  Grab a medicine ball with both hands and lie on your back on the floor. Bend your knees 90 degrees, place your feet flat on the floor, and hold the medicine ball against your chest [A]. Now perform a classic situp by raising your torso into a sitting position [B]. Lower it back to the start. That's 1 repetition.




6. Rocky Solo  Sit on the floor with your legs straight, and hold a medicine ball with both hands just above your lap [A]. Twist your torso to the right and place the ball behind you [B]. Then twist all the way to your left and pick the ball up and bring it back to the starting position [C]. That's 1 repetition. Do 10 repetitions. Immediately do another 10 repetitions, but this time start by twisting with the ball to your left.

7. Toe Touch  Grab a medicine ball, lie on your back, and raise your legs so they're straight and perpendicular to the floor. Hold the ball above the top of your head with your arms straight [A]. Without moving your legs or bending your elbows, simultaneously lift your arms and torso until the ball touches your toes [B]. Lower yourself back to the starting position. That's 1 repetition.

8. 45-Degree Twist  Grab a medicine ball and sit on the floor. Lean back at a 45-degree angle, raise your legs and feet off the floor, and hold the ball with both hands in front of your chest, your arms straight [A]. Without dropping your legs or arms, rotate the ball and your torso as far as you can to the right [B]. Then reverse direction, rotating all the way to the left. That's 1 repetition.






9. Suitcase Crunch  Lie on your back with your legs straight. Use both hands to hold a medicine ball above your head and barely off the floor [A]. Simultaneously raise your torso and bend your right knee toward your chest as you bring the ball over your knee and toward your foot. Reverse the movement and repeat, this time bending your left knee [B]. That's 1 repetition.


10. Diagonal Crunch  Grab a medicine ball and lie on the floor with your legs straight and spread wide. Roll onto your right hip and hold the ball with your arms straight at 10 o'clock above the top of your head [A]. To perform the movement, raise your arms and torso and then touch the ball to the floor between your legs [B]. Lower your body, but instead of rolling back onto your right hip, roll onto your left and hold the ball at 2 o'clock above your head [C] before you repeat the movement. That's 1 repetition. Repeat, alternating back and forth in this manner.

Have you Plateaued?

Have I Plateaued?

Ask yourself these questions:

• The scale isn’t moving
• Clothes aren’t getting bigger
• You’re hungry all the time
• Exercises aren’t as difficult
• You’re doing the same things, but not getting any results

What’s most frustrating about these signs is the fact that it might seem like you’re doing everything right.  You’re eating what you’re supposed to be eating, working out when you plan to, and even cutting back further than you have to on your chosen diet plan.  What’s going on?

  Why Have I Plateaued?

Thankfully you can generally blame Mother Nature for your metabolic frustrations.  What happens is that as your body changes, it starts to get ‘used’ to the new weight and wants to settle there.  Your body has given you as many results as possible using the current menu and fitness program you’re on.

The reason why your body does this is to avoid starvation.  It senses that it’s not getting as much food as it used to and so it tries to hold onto what you’re giving it.  Or it’s getting used to the exercises that you’re doing, so it’s not responding in the same way.  Basically, your body is leveling out – hence, the term plateau.

What can I do?

But now that you know what a plateau is and what the signs of it can be, you can start to tailor your weight loss routine to prevent or stop a plateau.  What you need to do is change up what you’ve already been doing so that your body has to respond.  This can include several things:

• Increase your calorie intake slightly. Yes you read that right! Too few calories can actually make you gain weight. Make sure your eating the recommended amount for your age and weight. On days you strength train have a few extra calories (no more than 200-300) that come from nutrient rich food (veggies/fruit and protein)
• Increase the intensity of your exercise plan with interval training (READ below)
• Try adding more protein to your diet
• Drink more water

These simple steps can sometimes recharge your body and put it back into fat-burning, weight-losing mode.  A weight loss plateau is something that every dieter will see at one point or another, so don’t feel like you’re not heading in the right direction.  Often, a plateau is that sign that you’re doing a good job already, but that you need to tweak something.

 Forget Long Boring Cardio - Switch To Short Burst Intervals

The shorter, more-intense your session, the more you will burn more overall calories and preserve muscle, which will not only boost your metabolism but help you created that tight and lean look as you reach your ideal body.

True Intervals are simply brief, high intensity periods of exercise (where you work out as intensely as you can for your fitness level) alternated with active recovery periods, where you slow down just long enough to catch your breath.



For Example:

60 Seconds of Jumping Jacks
60 seconds of Marching
Repeat 6-8 times for a total of 10-15 minutes.

The goal – and the effectiveness – is to challenge yourself so that at the end of 10-15 minutes – you have had one heck of a workout! If you could easily go another 10-15 min, then you have not worked hard enough. Go back and increase the effort and intensity.

When you “do” intervals – you dramatically cut the amount of time it takes to workout and see results twice as fast.






What do you Need to DO Intervals?

No special equipment necessary – in fact, the more you USE your Body – the more effective your Fat Loss results!

Body weight intervals are more effective for you are using all the major muscles in your body. They are also great for when you are short on time or cannot leave the house and sure help if you are in need a quick burst of energy.

Studies -as well as countless testimonials of Cardio Queens – prove high intensity cardio workouts “Intervals” can provide all of the following fitness benefits:

* dramatically boost metabolism – both during AND after exercise

* faster rate of body fat-to-energy conversion

* preserves lean muscle (muscle is your metabolism – you do not what to lose this!)

* significant increase in aerobic capacity (Max VO2) = increased endurance and stamina


Please Note:

Working Out Effectively Will Only Take You So Far

Once you are challenging your body, increasing your lean muscle and boosting your metabolism you will lose fat when you are in a caloric deficit…..and the only way we find ourselves NOT in a caloric deficit is when we are taking in more calories that we are burning.

(i.e. What and How Much are you eating?)

If you are willing to make an effort to try something different but are hesitant…I really want you to think about the hours you spend each week exercising. Is this all the effort getting you results or getting nowhere.

By switching to a more effective workout style, imagine how you could take the time that was spent “exercising” on things that do give you a positive return, ways to better spend your time to enhance your life.

Step Up to the Challenge and Get Motivated!

To get you on the path to results, here are 8 ways to help get master your motivation to workout and eat healthier.

1. Find Your Reasons Why

You need to figure out a compelling purpose. For example, if your goal is to lose 25 lbs you need to identify WHY that’s important to you. Is it to feel sexier for your spouse, fit into that old pair jeans, or feel more confident? Once you identify your initial reason, keep asking “why?” to go deeper and finally come up with true reason that will motivate you!

2. Connect to Your Core Values

This is the ultimate secret. If you can connect the process (ie. working out, eating healthier) to your core values, even in small ways, you can change your game. For instance, some core values might include freedom, happiness, love, connection, family, or growth. Figure out what matters most to you and work from there.

3. Change Your Mindset

You can instantly find your more enjoyment in working out by shifting your mindset from “having to workout” to “getting to workout”. I have a good friend who always says, “I’ve got to workout, I’ve got to workout!” He feels compelled and thus less empowered. I told him to consider adopting the phrase, “I get to workout”, which would put him in a state of gratitude instead of obligation. Be difference.

4. Anchor the Feeling

Remember how good it feels when you finish you workout or eat a healthy meal. Find a way to anchor that feeling into your body so that anytime the going gets tough you can easily revert back to feeling that way. For instance, flexing your new muscles or shouting out an exhilarating “wooo hooo!!”

5. Use Reference Points From Past Successes

Sometimes you might feel overwhelmed or unsure about your ability to get in a good workout or prepare a healthy meal. However, if you can think back to similar situations in the past where you were successful, then realize that you can do it again. If you were once able to do 12 push in one go, then go back to that experience and reassure yourself that you can do it again – if that’s your goal.

6. Find a Meaningful Metaphor

Find a metaphor that fuels you – a tag line if you will. Maybe you’re the “Little Engine that Could.” Maybe you’re “in the zone.” One of the most powerful things you can do is find a metaphor that connects to your values. Whatever you choose make sure it resonates with you.

7. Pair Up

Pair up with somebody who compliments you or who can mentor you and get you over the humps. This is why having trainer pr coach can be a great way to get your butt into shape! At the very least, training with a friend can take your workouts to a whole new level.

8. Take Action and Reward Yourself

Here’s a secret that once you know it and apply it, can change your life.


Action comes before motivation.

You simply start doing an activity and then your motivation kicks in, especially if you reward yourself for taking action. For example, you might not always look forward to your workout, but once you start, I’m sure you find your flow. And once your workout is done reward yourself with something that makes you feel good – and preferably not a piece of chocolate cake!

20 Minute Cardio Challenge

Imagine you are a Child again, with Boundless Energy, and approach this Challenge with Enthusiasm!

Burpees no one likes these, for good reason, they are tough but my god will you see a difference in your bum, legs and thighs if you keep this up: from standing, crouch down, place palms on floor, jump legs back into full push-up position (add a push up if you wish), then jump legs back to crouch pose and stand up (or jump up). Repeat again.

When Marching swing your arms and lift your knees up high this is your Active-Rest between intervals.

Before Starting: Grab a stopwatch (I like my Gymboss timer) or an egg timer that will alert you when the time has passed, a bottle of water and a towel (for all the sweat that will be dripping off you!)


* March in place for 3 minutes (360 steps)
* 60 Jumping Jacks
* March 1 minute (120 steps)
* 60 Jumping Jacks
* March 1 minute
* 30 Burpees
* March 1 minute
* 30 Burpees
* March 1 minute
* 30 Burpees
* March 1 minute
* 30 Burpees
* March 1 minute
* 60 Jumping Jacks
* March 1 minute
* 60 Jumping Jacks
* March in place 2 minutes to cool down

Remember the Marching phase is your active-recovery to allow your heart rate to even out and muscles relax, thus allowing you to put all your intensity into your next round of Jumping Jacks and Burpees.

This is a challenge for those of you who have been regularly working out for a few months. 
If you are beginner or have any joint issues please consult with your doctor prior to performing these exercises!

How SMART are you? ... Your GOALS that is

HOW SMART ARE YOU?

Have you set GOALS that are 

SPECIFIC, MEASURABLE, ATTAINABLE, REALISTIC and TIMELY?

Specific - A specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal you must answer the six "W" questions:

*Who:      Who is involved?
*What:     What do I want to accomplish?
*Where:    Identify a location.
*When:     Establish a time frame.
*Which:    Identify requirements and constraints.
*Why:      Specific reasons, purpose or benefits of accomplishing the goal.

EXAMPLE:    A general goal would be, "Get in shape."

But a specific goal would say, "Attend Bootcamp 3 days a week for 3  months."

Measurable - Establish concrete criteria for measuring progress toward the attainment of each goal you set. When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your goal.

To determine if your goal is measurable, ask questions such as...How much? How many? How will I know when it is accomplished?

Attainable - When you identify goals that are most important to you, you begin to figure out ways you can make them come true. You develop the attitudes, abilities, skills, and financial capacity to reach them. You begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals.

You can attain most any goal you set when you plan your steps wisely and establish a time frame that allows you to carry out those steps. Goals that may have seemed far away and out of reach eventually move closer and become attainable, not because your goals shrink, but because you grow and expand to match them. When you list your goals you build your self-image. You see yourself as worthy of these goals, and develop the traits and personality that allow you to possess them.

Realistic - To be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress. A high goal is frequently easier to reach than a low one because a low goal exerts low motivational force. Some of the hardest jobs you ever accomplished actually seem easy simply because they were a labor of love.

Your goal is probably realistic if you truly believe that it can be accomplished. Additional ways to know if your goal is realistic is to determine if you have accomplished anything similar in the past or ask yourself what conditions would have to exist to accomplish this goal.

Timely - A goal should be grounded within a time frame. With no time frame tied to it there's no sense of urgency. If you want to lose 10 lbs, when do you want to lose it by? "Someday" won't work. But if you anchor it within a time frame, "by June 1st", then you've set your unconscious mind into motion to begin working on the goal.

T can also stand for Tangible - A goal is tangible when you can experience it with one of the senses, that is, taste, touch, smell, sight or hearing. When your goal is tangible you have a better chance of making it specific and measurable and thus attainable.

 

If you need HELP with creating your own GOALS contact your Cardio-Core Trainer - 

we are here to help you SUCCEED!

30 Minute Body Blast (without the gym)

Squat Press

1A) Dumbbell Squat Press – 12 reps
1B) Stability Ball Rollout – 10 reps

Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Ball Rollout

Dead Lift

2A) Dumbbell Romanian Dead Lift – 12 reps
2B) Stability Ball Jackknife – 12 reps

Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Jack Knife

Lunge with Bicep Curl

3A) Dumbbell Forward Lunge with Bicep curl – 8 reps per side
3B) Side Plank with DB Fly Raise – 10 reps per side

Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Side Plank with Fly

Bodyweight Intervals

Burpees – 10 reps
Rest 30 seconds
Repeat 3 more times for a total of 4 rounds.

To take this workout to the gym substitute the Dumbbells with a Barbell Squat and Lunge for added resistance - the press and curl may be omitted.

Exercise of the day: Kettlebell Swing!

A Kettlebell Swing is highly efficient, working the abs and strengthen the core muscles as they provide a stable platform for other muscles to pull from PLUS they work the posterior chain muscles such as the hamstrings, glutes, core and back.

A kettlebell swing is a perfect choice of exercise for tabata training. This very short but intense style of training is ideal for kettlebell swings as they hit a lot of muscle at one time and get the heart rate soaring. Although Tabata training only involves work periods of 20 seconds with 10seconds of rest it is very brutal but very effective.

Swings are a fantastic conditioner and body fat burner. More and more studies are concluding that greater body fat burning occurs when training is performed at higher intensity levels rather than long slow endurance type training.

 

FORM IS CRUTIAL!

Here is a good how-to video:

 Good Luck!

Summer Beach Workout

Summer is always a great season when it comes to training; the lighter mornings and longer days make it an ideal time to get in a few extra workouts - and with the added pressure of looking good on the beach - that can only be a good thing.

However these extra workouts don’t have to be laborious jogs around the park every morning. Instead, try and spice up your workouts with some of these outdoor workout ideas.

 

 

 

Bodyweight Circuits

Go and find yourself a quiet spot in your garden/local park and test yourself with some bodyweight exercise circuits. Choose 5-8 exercises such as:

• Push Ups
• Burpees
• Ab Crunches
• Squats
• Lunges
• Squat Jumps
• Planks
• Squat Thrusts
• Step ups

Do 3-5 circuits using 15 reps on each exercise, start off with 90secs rest in between circuits and no rest in between exercises.

Each week try to increase the number of exercises or decrease the amount of resting time between circuits.

Sprints

Rather than just going for the same old jog in the morning, try doing sprint intervals. The high intensity of the sprints will allow for a better workout in much less time.

Find yourself a track or just a stretch of flat grass and sprint for 3-6 sets of 60-100m, depending on your fitness levels. Not only will the sprints be an excellent fat burning workout but also they’re great for toning the gluteus and legs.

Take the Weights Outside

Buy yourself a small barbell weight set or a couple of kettle bells and take your weight training workouts outside. Or for people on a budget, just get yourself some sandbags/old beer kegs/logs and do your usual strength training session with them.

Hill Running

Nothing gets the lungs and legs burning like a hill running session. Quite simply, find yourself a moderately steep hill and start running up it. If it's quite a short hill then use the sprint interval set up mentioned earlier and do 3-6 sets of runs with 40secs rest in between. The steepness of the hill will not only get your heart racing but also get your legs and gluteus burning too, not too mention loosening up any tightness in your hips.

Get Yourself Down to the Beach

The beach can be an excellent place to get a decent work out. By incorporating both the water and the sand you can get a varied and challenging conditioning session.

Using the interval training set up, try swimming for 50m then jogging for 200m and alternate the intensity from a hard swim – light jog, light swim – sprint, for 10-20mins depending on your fitness level.

For the group training session, playing Frisbee/ball games in the water will always get the heart racing and muscles working, plus, it will cause the body to exaggerate normal movements, increasing your mobility in commonly tight areas such as the hips and ankles.

Burn More Calories On the Job  

by Beth Shepard

12 Ways to Boost Your Energy Expenditure at Work

1. Pace when you’re on the phone, in a meeting, or on a Web conference.
2. Fidget and shift in your seat or stand during a meeting.
3. Take the stairs, skip the elevator.
4. Get up and stretch or walk throughout the day.
5. Take every opportunity to stand instead of sit.
6. Shift your weight from side to side or rock from toes to heels while waiting in line.
7. Bypass interoffice mail to personally deliver a document.
8. Make your next one-on-one a walking meeting.
9. Request a workstation that allows you to stand — or walk on a treadmill — while you work.
10. Wear a pedometer and aim for 10,000 steps a day.
11. Get your foot pain checked out by a medical professional.
12. Propose an increase in the number of casual days.

Promoting physical activity in the workplace is becoming a popular strategy in the scramble to boost worker well-being and contain health care costs in developed nations. The risks of sedentary living are well-documented, and public health messages prod everyone to move more — but what’s the solution when your job keeps you seated all day?

A Modern-Day Dilemma
Working up a sweat was just part of earning a day’s wages early in the 20th century, when farms across the country employed 41% of all U.S. workers. Over the years, most of the physical labor involved in farming has been replaced by machinery and technology designed to increase productivity. By 2002, farms employed only 1.9% of the American workforce.

Many modern jobs require little or no physical activity, and — not surprisingly — today’s workers are heavier than ever, with 66% of the U.S. workforce overweight. There are plenty of professions — like carpentry and health care— that still involve physical activity, but more and more working adults sit all day at work, at home, and while commuting.

Contemporary living just doesn’t demand the same energy output as it did in the past. In fact, studies show that modern machinery conserves about 111 calories per day, per person. It’s no coincidence that sales of labor-saving devices over the last several decades parallel the rates of obesity in the United States. And data from food intake studies shows that an increase in calorie intake alone can’t account for the obesity epidemic.

The NEAT Factor
A significant decrease in non-exercise activity thermogenesis (NEAT) is the most likely culprit. Any physical activity that isn’t structured, purposeful exercise is NEAT — including foot-jiggling, standing, or even gum-chewing. Because it’s physical activity, it burns calories — which really add up over the course of a day. Studies show that NEAT can account for anywhere from 15 percent to over 50 percent of daily energy expenditure —and that could  mean a difference of up to 2000 calories per day between two people of similar sizes. In contrast, a 30-minute walk burns about 200 calories, depending on individual size and pace. The impact of NEAT on daily energy expenditure is far greater than that of planned exercise.

The work environment has a strong influence on whether or not personnel receive extra pounds with their paychecks. Researchers found that the bulk of the variation in NEAT is accounted for by occupation. It makes sense — if you’re on your feet all day at work, you’re burning a lot of calories—if you sit all day, your calorie output is much lower.

Maximizing Motion
Here’s the good news — even if you’re in front of a screen all day, there are specific strategies you can use to boost your daily energy expenditure and ward off weight gain. According to Mayo Clinic researcher and NEAT expert James A. Levine, MD, PhD, “even minor changes in physical activity throughout the day can increase daily energy expenditure by 20%.”
Look for opportunities to fidget, walk, and otherwise move your body during the work day. With practice, it’ll get easier. Check out the sidebar for specific strategies.

Stand Up
Recent research has linked prolonged sitting with increased risk for metabolic syndrome, cardiovascular disease, obesity, and Type 2 diabetes — independent of time spent on recreational exercise.

The average NEAT deficit amounts to 2.5 hours of standing and moving around each day. And studies show that obese individuals are seated for about 2.75 hours (164 minutes) more than lean individuals. Shifting from a pattern of sitting to a pattern of standing and moving could result in substantial weight loss over time.

Consistently heading out for a vigorous bike ride after work is clearly beneficial. Keep in mind, however, that if you spend most of your day sitting, your risk of chronic disease goes up, despite your workout schedule. Should you stop exercising? Absolutely not — but finding ways to reduce your sitting time and boost your NEAT during the day is just as — and maybe more — important when it comes to decreasing health risks. Find ways to include both NEAT activities and structured vigorous exercise as a part of your daily life.

Treat Your Feet
Foot pain can make even walking to the water cooler an exercise in misery. If your feet are bothering you, talk to your health care provider. A change in shoe style, using off-the-shelf or custom orthotics — or medical treatment — could relieve your pain and make moving around more comfortable — and more likely.

Casual Days
A 2004 ACE-commissioned study found that physical activity increased by 8% when workers dressed in business casual clothing vs. traditional business clothing. That amounts to 25 calories a day in additional energy expenditure — enough to offset the typical adult weight gain of about two pounds a year if casual clothing is worn to work throughout the year.

Becoming more physically active during your work day will take effort —but it’s a powerful tool — and a sustainable step in the right direction — towards a better body weight, reduced health risks, and feeling terrific all over.

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References:
American Council on Exercise, ACE Study Finds Fitness Benefits of Wearing Casual Clothing to Work, Casual And Comfortable Clothing Workdays Promote Increased Physical Activity, American Council on Exercise Press Releases, retrieved 6/23/2010 from http://www.acefitness.org/pressroom/339/ace-study-finds-fitness-benefits-of-wearing-casual/
Dimitri C, Effland A, Conklin N, The 20th Century Transformation of U.S. Agriculture and Farm Policy, Electronic Information Bulletin Number 3, June 2005, U.S. Department of Agriculture Economic Research Service. Retrieved 6/23/10 from http://www.ers.usda.gov/publications/eib3/eib3.htm
Hamilton M, Hamilton D, Zoleric T, Diabetes November 2007 vol. 56 no. 11 2655-2667 http://diabetes.diabetesjournals.org/content/56/11/2655.long
Levine, J, Non-Exercise Activity Thermogenesis, Mayo Clinic Research, 2010, http://mayoresearch.mayo.edu/levine_lab/about.cfm
Levine J, Vander Weg M, Hill J, Klesges, R, Non-Exercise Activity Thermogenesis: The Crouching Tiger Hidden Dragon of Societal Weight Gain, Arterioscler Thromb Vasc Biol 2006;26;729-736 http://atvb.ahajournals.org/cgi/reprint/26/4/729