Great at Home, Gym or While on Vacation, Core Workout!!

Great at Home, Gym or While on Vacation, Core Workout!!

 

Are you one of those people who saves your core exercise until the end of your workout? Do you rush through them or skip them all together because you have run out of time? I’m know I can be guilty of this!

Make the time!

Did you know that when you strengthen the core muscles, that means you’re strengthening your pelvis, hips, and low back, resulting in better balance, stability, and improving your overall fitness.

 

Here is a routine that will help you build a strong core, tighten and tone your abs, and help prevent injuries, and

the good news is, you don’t need a ton of equipment or a full gym; some of the most challenging exercises are performed by using just your own bodyweight.

                                                                                        !WARNING!

This core workout done a couple of times a week may cause you to stand tall, feel more confident and stronger!! 😁

How to:

Perform each exercise for 40 seconds, with 20 seconds of rest. Perform on each side for unilateral exercises. Complete three rounds.

 

Side Plank with Twist

Get into a side plank with your lower arm extended and palm on the floor. Raise your opposite hand to the ceiling, making a T-shape with your body (A). Rotate through your torso and lower your raised hand, bringing it under your arm (B). Repeat for all reps, then switch sides.

 

MODIFIED VERSION:

Mountain Climbers

Begin in a high plank position. Quickly alternate bringing one knee towards your chest in a running-like motion. Repeat for  all reps.

MODIFIED VERSION:

Alternating Single-Leg V-Up

Lie flat on the floor with your arms out to the sides. Simultaneously, raise your torso and one leg, bringing the opposite hand to meet your foot in the center. Lower back down, then repeat with the other hand and leg. Continue alternating for all reps.

Straight Leg Reverse Crunch

Lie flat on the floor with legs together, straight out in front of you (A). Raise your feet to the ceiling, contracting your torso and bringing your hips off the floor (B). Repeat for all reps.

Bear with Alternating Shoulder Touch

Get into an all-fours position with your knees raised an inch or two off the ground (A). Engage your core, lift one hand and tap the opposite shoulder (B). Lower back down, then repeat with the opposite hand. Continue alternating for all reps.

MODIFIED VERSION: DO JUST BEAR AND HOLD

Single-Leg Plank with Side Crunch

Get into a side plank resting on your forearm and extend one arm overhead so your hand is reaching for the side wall, then raise your top foot (A). Bend your top arm and top leg and bring them together in the middle, contracting your oblique (B). Return to the starting position and immediately repeat. Complete all reps on this side, then switch sides.

MODIFIED VERSION:

The TRUTH about Calories and Weight Loss

 

The media and today’s popular fad diets talk a lot about counting calories.  So much so that many people are confused about the truth.  Calories are simply a tool to measure how much energy is contained in a given food.  The more calories a food contains, the more potential energy it provides your body.

While calories do provide you with the energy required to perform your daily activities, they are in fact the key to losing weight and accomplishing many fitness related goals.

If you consume more calories than you burn, you will gain weight.  Consume fewer calories than you burn and you’ll lose weight.  Although there is lot of other important information to have an awareness for, it really is that simple.

Many marketers of diet programs will try to convince you that you must consume specific ratios of calories from protein, carbohydrates and fat in order to lose weight effectively.  The simple truth of the matter is the total number of calories you consume determines how much you weigh.  The kinds of calories you consume determine how you’ll feel.

Sure, you can lose weight following a low carb diet.  But you will also feel tired, irritable, and lethargic…and worse, you’ll eventually have a weight gain or “the rebound effect”.  Instead of putting so much focus on the kinds of calories to avoid, focus on how many calories you need, and how many total calories you actually consume.

A pound of body fat contains about 3500 calories.  If your goal is to lose excess body fat, start by lowering the amount of calories you eat by 500 per day.  Over the course of a week, you will have consumed 3500 calories less than you need, resulting in the loss of one pound of stubborn body fat.

Burn more calories than you take in and weight loss is inevitable.

ONE WEEK OUT,….

One week to go,…yes…getting excited and maybe a little bit nervous and how I know the nerves have kind of kicked in,…I caved yesterday and had an Ice-cream,… it was good at the time, but then felt nauseous,.. ugh…….lol …..yes I am human and its done and back on track !
This being my first show I have no expectations going in, maybe that mindset is what calms me a bit!
My daily affirmations right now are very important and I speak them out load,….with no one around of course!!
Still don’t know how I am posing and other than being fit, the posing is the most important thing. It’s all about stage presence and being comfortable on stage, so that does kind of freak me out a tiny bit.

That being said its 5:30 am and I am on my way to the gym now to practice some walking and posing,…thankful for my helpful trainers and youtube for some ideas!!

My Fitness Journey

Little less than three weeks until show time!!
This being the first time committing to this type of show I was not fully prepared for the hard work and dedication that is necessary to achieve this goal I set for myself!
Some days have been tough I have shed tears and I have laughed at myself,…maybe thats part menopause too, not sure lol! 🙂
Honestly there have been moments my thoughts have been give it up, eat that friggin Starbucks pumpkin spice muffin(one of my favourite things this time of yearLOL),what are you doing, this is hard, its time consuming,your too old (52), my body shape is not good enough, the negative self talk that kept me from doing this in my 30’s!!
But when I take a moment and revisit my goals, and think about how far I have come from two years ago mentally,.. I can now tell myself your never too old, I am not weak,… I am strong, I am not without discipline,…. I am disciplined, I am beautiful, I am unique, I am me and as hard as this process may seem I can and will do this!!
It may be difficult but it has taught me that I am stronger than I had imagined!!
These coming three weeks will be most difficult as the food menu changes to get to the body fat percentage desired and the workouts are heavy, never mind the posing and walking practice in those 4 inch heels I have never worn in my life, and believe me at the moment its not graceful by any means but I am up for the challenge!
Amongst all this working out and food prep and posing, an opportunity came up to model for a charity event, so I jump at the chance to get some practice wearing those heels and being up on stage with everyone starring at you,..yes this kind of scares me… but this whole process is also about facing fears, overcoming them and building confidence! I am proud of my progress and still have work to do but I understand that
Believing in yourself is half the battle!
If I can do this so can you!!
I am posting this in hopes of inspiring women,…. even if it is only one to follow your dreams you are never to old and it is never to late, don’t worry about what others think or say it doesn’t matter!
I am not perfect but I am me!!
Pics above of progress and of course the first ones I am a bit embarrassed about but when I see them all together with the pics from last week (Nov. 1/16) it gives me a sense of accomplishment!!
My Journey is my own!!