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.

The Dreaded Weight Loss Plateau!

weight Have you ever felt like the scale feels like your enemy?
Well …know that you are not alone in your frustration. Even the most elite athletes have experienced this at some point.

 

What a great feeling,..you have worked hard to improve your nutrition and exercise habits,…..your reaping the rewards,…watching your weight go down and feeling better!!

Then all of a sudden for no apparent reason that you can identify, the scale stops moving even despite your healthy low calorie nutrition and regular exercise!

YOU’VE HIT THE DREADED PLATEAU!!

As some of you may know this can last for weeks and be very , very discouraging! Don’t give up!!

A common mistake people will make is, oh I should cut back more on my calorie intake, and perhaps maybe workout harder!!

This can actually be worse because the body will fight “tooth and nail” to maintain an energy balance!

First,.. I would like to explain “ why does it happen” without getting to technical. Then I will give you some suggestions on how to break through it!

The cause of a weight loss plateau is due to the drastic changes your body experiences when you first start working out and eating healthy! The weight loss you are experiencing is because you are cutting calories!!

Your body gets its needed energy by releasing its stores of Glycogen! Glycogen is partly made up of water, so when you burn Glycogen for energy water is released and the result is weight loss that is mostly water weight.
This rapid weight loss is temporary and as you lose weight you are also losing muscle along with fat.

Having lean muscle helps keeps the rate at which you burn calories(metabolism) up.
As you lose weight you metabolism decline causing you to burn fewer calories than you did at a heavier weight.

Your slow metabolism will slow your weight loss, even if you eat the same number of calories that helped you lose weight in the first place.
When the calories you burn equal the calories you eat, you reach a PLATEAU!
It is important to remember that while you may not be losing weight and you are sticking to your healthy nutrition and workouts you should still be experiencing positive changes to your body like smaller waist, more toned stomach, stronger arms and more.

Here are a few suggestions to jump start your losing streak!

First of all stay away from the scale! Our weight can fluctuate so much from day to day and if you are weighing yourself daily you are only going to drive yourself crazy and possibly give up!
Are you tracking your calorie intake?
I know this is time consuming and tedious but it is proven again and again by research!
You need to re-evaluate the calories in because the amount you are consuming is calculated at your old weight! Now you have to take your new weight and recalculate the totals to get the amount of calories you should be consuming now.
Remember never allow your daily calorie allowances to go below 1200 for female and 1500 for males .

Falling below this allowances can do real damage to your metabolism and result in excessive loss of lean muscle tissue.

So #1 You can change your calories in
#2 Change your workout.

You may n to realize it but your body will adapt to the exercise you are doing.
Example if you run 1mile the very first time it is probably going to be rough. By the 40th time you run that 1mile it going to be easy right???

As you get used to the exercise it becomes less challenging and as a result less effective. That is why it is important to mix it up!
Try something new,…Maybe you secretly want to take pole dancing classes 🙂 hey no judging!
Or get outside and do some hiking or bike riding.
Or if you haven’t taken up weight training now is a good time to start it will increase muscle mass and help you burn more calories.
If you already do weight train then change what you are doing, maybe one week do less weight and more reps and the next week do more weight and less reps.

To sum up remember don’t focus on the scale,
go by how your clothes fit,
keep monthly measurements, and we are always going to come back to the simple rule

CALORIES in > CALORIES out

If your calories in exceed your calories out you are not going to lose weight.
One last piece of inspiration!!