Fix Your Plank for a Stronger Core

Put your a$$ into it! Seriously, the key to a strong plank and push up position is to tighten your glutes. Pull your belly button into your spine. This will increase your core strength and protect your back. If you want to have a coach help you in REAL time, train with my team and … Continued

Get a Stronger Core in 3 Minutes

Get a stronger core in 3 minutes a day by doing 30 seconds to 1 minute of these simple moves: dead bug hollow hold bird dog on each side Think ‘all or something’ where fitness is concerned. If you don’t have time for a full workout, do your body a favor by doing just a … Continued

Unusual Way to Get a Smaller Waist

Want a smaller waist? Build a bigger back. Building your back muscles will not only keep you functional and injury free… It will make your waist look smaller by comparison. It’s easy to overlook back training simply because we don’t ‘see’ our back when we look in the mirror. DB rows and any kind of … Continued

How to Get Your Core Muscles Working

Have you had abdominal trauma or surgery? If so, your core muscles may not even be firing & you need to ‘turn them back on’. Here’s how: •press your back into the floor •find your hip bones & move inward slightly •cough •feel the muscles tighten Now try to keep that muscle tight. Lift one … Continued

Lower Back Pain? Do This…

Your lower back pain could be from a weak core. The ‘hollow hold’ is one of the safest core strengthening moves anyone can do. Make sure you press your lower back into the floor. If you can’t keep your back touching the floor, bend your arms and legs and work up to extending them. Work … Continued

Do You Have Strong Abs?

One way to tell is if you can hold a perfect plank for 2 minutes straight. Here are some tips: BRACE When you do a plank, squeeze your abs as if you were preparing for someone to punch you in the stomach. Then squeeze your glutes, quads, and pull your elbows towards your ribs. This … Continued

Warming Up? DON’T Do This

Stop stretching BEFORE your workout. Static stretching is ineffective since muscles are cold and joints aren’t lubricated. Save the static stretches for the END of your workout once your joints and muscles are warm. Instead, do ‘dynamic’ stretches to get your body ready to exercise. Move your body through ranges of motion to bring blood … Continued

Best Yoga Pose for Menopausal Women

Try this pose for one to 20 min. It will stimulate the ‘para-sympathetic’ or ‘rest & digest’ nervous system to ease all kinds of tension related to menopause & your busy life. It may not help with weight loss, but a calm mind will help you cope & make better decisions related to your health. … Continued

Back Pain? Do This

Your back pain may be caused by weak abdominal muscles, specifically the transverse abdominis. The TA (transverse abdominis) is the deepest muscle layer of your core. Its main roles are to stabilize the trunk and maintain internal abdominal pressure. When your TA is weak, it’s unable to do its job of stabilizing the pelvis and … Continued