Are you staying consistant with your CORE exercises? If not, here's some help!

I hope you are working with the exercises I provided last week. Remember, you don't have to do all of them...just pick one and incorporate it in the gym OR at home. Then after you have incorporated it for a week or two, add another one!

How do you keep consistent? Well, keep a fitness journal! Target sells some great ones for cheap! First thing, WRITE DOWN YOUR GOALS! This is key to success. If you have a goal to work your abs three times a week for the next four weeks, you will focus on that goal and more than likely stay consistent!! Always make sure your goals are specific, challenging but attainable!!! Next, whenever you exercise write down the date, the exercises and # of sets and reps you did! Then as time passes, you can see your progress and it will keep you going! Finally, once the goal date is up...you can see how you did!!
Now, just in case...here are some more core exercises for you!!

1. TOE TOUCHES!!! Lie on your back with your hands behind your head, legs in air with bottom of feet facing ceiling. Crunch up to left leg, then bring down, crunch up to right leg then bring down OR you can take your right hand and reach up to the left foot then bring it back down - Reach up with your left hand to your right foot and bring it back down.
2. Oblique Twist: Sit up with feet either on the ground with knees bent or you can bring your body into a V position. Rotate from side to side with Medicine ball, weight or free standing. Check out this you tube video to give you an idea of your positioning. MAKE SURE YOU PULL YOUR NAVEL INTO YOUR SPINE :-) http://www.youtube.com/watch?v=qrOXAw5qjgI 
3. Abdominal Leg Raises: Lie on your back with your legs straight out. Arms holding onto a leg of a table, a leg of a couch OR anything which helps with your support. Next, while keeping your legs straight, lift them up to the ceiling then bring them down WITHOUT letting them touch the ground. http://www.youtube.com/watch?v=gMo97vRBg5A&feature=related

For each of these exercises, you can do 3 sets, of 12 reps!
Remember, the next time you are sitting in front of the TV. Take 5-10 minutes and do some exercises for your ABS!
ONE...TWO...THREE....GO!

Your Core...it is not just your ABS!!!

Did you know our core is defined as the lumbo-pelvic-hip complex, thoracic and cervical spine (http://en.wikipedia.org/wiki/Main_Page - for def. of each) and is the center of gravity for the body and the beginning point of movement! I mean, the lumbo-pelvic-hip complex has 29 muscles in it! WOW! To make this even more insightful, the core is made up of two systems: stabilization system and movement system. The stabilization system does just that; it stabilizes the body for maximal efficiently when the movement system is performing. An analogue is a house built with no foundation...the foundation must be developed first to provide stability for the structure. If there is not stable ground, there is no efficient, stable home.
The stabilizing muscles, unfortunately, have been forgotten in many of our lives because we have focused on our movement system. We have our movement system in strength, power, neuromuscular control and muscular endurance. So, what could be the negative effect of this...remember above, the house with no foundation? What will happen is we will develop muscle imbalances, compensation, inefficient movement and possible injury. WE DON'T WANT THAT!!! So how do we fix this? Performing exercises which will strengthen this system silly!
If you are looking to flatten that belly for a summer vacation, a wedding, a bachelorette party, a pool party, your birthday...I could go on forever! This is the perfect time for this blog! Here are a few exercises that will help develop that core!
Side note: The stabilization muscles respond BEST to time under tension (maintain contractions for 6-20 secs)

1. Marching: Lie on your back, knees bent, feet flat, toes pointed straight ahead, arms by side. Draw navel in, lift one foot off the ground only as high as can be controlled, MAINTAIN DRAW-IN NAVEL MANEUVER -CONTRACTING ABS, gluteals, hamstrings, hold for 2 secs, SLOWLY lower and repeat on opposite side. you tube ex. http://www.youtube.com/watch?v=MMKvTjtBGPM
2. Two-Leg Floor Bridge: Lie on your back, knees bent, feet flat on the floor, toes shoulder-width apart and pointed straight ahead. Place arms to the side palms down. Draw in navel and activate gluteals. Lift pelvis off the floor until the knees, hips, and shoulders are in line - hold for 2 secs, slowly lower pelvis to the floor. Repeat. (do not come too high off the floor this will cause hyperextension of back) you tube ex. http://www.youtube.com/watch?v=qK_R5HKQ7XE&feature=related
3. Floor Prone Cobra: Lie on your stomach, arms to the side, palms facing towards the ground. Draw navel in, activate gluteals, pinch shoulder blades together, then lift chest off the floor, hold for 2 secs. SLOWLY return body to ground, keeping chin tucked. Repeat. (do not come too high off the floor this will cause hyperextension of back) - you tube ex. http://www.youtube.com/watch?v=l03mhJ9jL_Q&feature=related
4. Prone ISO-ABS (Plank): lie on your stomach, feet together, forearms on the ground, draw abs in, activate gluteals, lift entire body off ground until it forms a STRAIGHT line from head to toe, resting on forearms and toes, hold for two seconds, then slowly return body to ground, keeping chin tucked and back flat. Repeat. You can also challenge yourself by holding this position for one minute straight or do 30 seconds and gradually make your way to one minute! you can also perform this in a standard push-up position, push-up position with knees on floor or hands on a bench and feet on floor) you tube ex. http://www.youtube.com/watch?v=BzrZNJZb7TM

You can perform 2 sets of 15 reps - each rep should be at a slow tempo holding position for 2 secs. If you would like to see additional core exercises, please let me know!
Now, get down and give me 2 sets of 15 reps for each!!!!! 
Source:
NASM Essentials of Personal Fitness Training

WE NEED FAT IN OUR DIET!

What you have to look out for is what type and how much fat your are taking in. First let’s point out the

Functions FATS!
· Store and supply energy
· Care, absorb and store vitamins - A, K, E D
· Helps regulate body temperature
· Protects organs from injury

TYPE of FATS! We need to understand what kinds are out there and what we should be eating to keep our body healthy.

1) Monounsaturated fatty acids: The healthiest Fat! Olive Oil, Peanut Oil, Canola Oil...hey even Avocado!
2) Polyunsaturated fatty acids: provide essential fatty acids (fats) that cannot be manufactured by the body but are essential for proper health and function. There are two types: Omega 6 and Omega 3. Examples of both: Corn, safflower, sunflower, sesame and soybean oils, cold water fish, nuts and seeds also provide these essential fatty acids.

**Both Monounsaturated and Polyunsaturated help REDUCE BLOOD CHOLESTEROL LEVELS and may reduce heart disease, hypertension, arthritis and cancer.

3) Saturated fatty acids – meat, poultry with skin and whole milk dairy products, palm, palm kernel and coconut oils. They increase bad cholesterol
4) Trans fatty acids are when unsaturated fats undergo hydrogenation – the body treats them similar to saturated fats. Thus increasing blood cholesterol. Examples are margarine, cookies, crackers, fries, doughnuts…should I continue?
Next, how much FAT should we consume?
10-30% of calories should come from fat. Over 30% equals a high fat diet and could be a cause for overeating. Why? Well, once you go over that 30% you lose the volume of food that is provided by a higher-carbohydrate diet. Make sense? If not, let’s say, you have a tablespoon of olive oil and a large salad with non-fat dressing at hand…which one do you think is going to keep you fuller longer? If that does not make sense, shoot me an email and I will explain further.
To conclude FAT IS GOOD!!!! So, will you start eating food that has the good fat? Please do!!!  I just bought some almond butter (costco $6 HUGE JAR!)…and now I eat that with strawberries.YUMMY!!  I also snack on hazelnuts, walnuts, almonds….and after reading all these articles and beginning this blog, I eat them in moderation without a concern because I know it is good for my energy level, heart, cholesterol and so much more! Join me in the fun!

Sources:
NASM Essentials of Personal Fitness
Everything Nutrition Book 2003

Protein = build muscle. Any other function?

Hello Everyone! I am back and super excited to get this blog going again!

As previously mentioned, we are going to get down to the basic's about protein and fats.... there is SOOOOOOOOO much basic information I am going to have to write about FATS next week! Well, let’s get this protein discussion going!

Protein

1.  Is used PRIMARILY to build and repair body tissues and structures (i.e. muscles).
2. Is made up of essential and nonessential amino acids (amino acids the body cannot produce, amino acids the body can produce respectively). Now, when digested amino acids can be used three different ways. 1) Help in the building or repairing of body tissues and structures, 2) immediate energy OR 3) potential energy (fat). My next question is…when would amino acids (protein) be used for repair and building? When would it be used as immediate energy? Finally, when would it be used as potential energy? I would like to know, wouldn't you? Let's take a look!

When would amino acids be used as immediate energy?

1. When the carbohydrate or total energy intake (calories) is too low.

• If you are not eating enough carb's or not eating enough in general, your protein intake may then be used for immediate energy...Let's say you are trying to lose weight and build lean muscle (tone up). As discussed previously, energy exerted must be more than the energy (calories) taken in. So...of course you are going to eat less but don't starve yourself as this is going to negatively affect your goals! WE DON'T WANT THAT RIGHT? Remember, you need food that will keep you full i.e. foods with high fiber, whole wheat, lean meats, see previous blog!)...

When would it be used as potential energy (fat)?

1. When protein intake is TOO high

• If you are on a high protein diet (more than 30% of your caloric intake). Your body is most likely taking in too much protein and will look to store it as fat. Yes, you still need protein in your diet and probably more because, if your goal is to build muscle or lean muscle, then protein at an increased level is needed, but don't exaggerate it. Remember, carb's are the chief energy for all body functions and muscular exertion.

When is it used to rebuild body tissue and structures?

1. When the intake of carbohydrates and fat satisfy the majority of energy needs by the body.

• The recommended intake of protein is .8 grams per kilograms a day (15 - 30% total caloric intake), carbohydrates are 50-70% of total caloric intake and fats are 10-30% of total caloric intake.

There is much more to learn about protein but these are the basics. You can do more research online regarding high-protein diets and the health affects. I would suggest reading a few articles because yes, you will lose weight initially, but most of that weight lost will be water weight. Plus your body’s organs are affected. For example your kidney will have to work harder, your body lose essential vitamins/minerals….see source noted below!
NEXT WEEK...IT'S ALL ABOUT THE FAT!
Sources
http://www.webmd.com/diet/features/wheres-the-beef-wheres-the-health-benefit
NASM Essentials of Personal Fitness Training Third edition