I wanted to make up a new addition to one of my CSCS colleague’s, Meghan Calloway’s, core exercises. Here I’m challenging my core to remain stable against the pull of my hip flexors (thanks Meghan!). Then I added a lateral toe touch where gluteus medius is activated while my core still remains in place and motionless. It’s a cool feeling and I love core work. The two together are a challenge, but a good challenge. 2 sets of 30 worked well for my first attempt.
I think of every exercise, whether it’s in an upright position like a squat or a lunge, or laying supine as in dead bug, a core exercise. So I focus on tightening and bracing my abs in order to stabilize my hips and back whenever I do my weight workout. And it works very well. This is a very effective way to think about it.
Like I tell any new client, the core often can be deconditioned. So, you may not feel it working very well at first. But with the proper exercises and practice, you will feel the tightening and good tension you’re seeking over time. And that’s awesome. That’s what you want. Basically the fitter and stronger you get, the MORE you will feel your abs working and stabilizing the lumbo pelvis complex.
My last very important note: our core is made up of simply everything but our arms and legs. Basically, they should be trained to stabilize the lumbo (lumbar spine) pelvic complex. It includes besides our abs and back our chest and glute muscles.
I hope you enjoyed this video. Have a great weekend!
Check out this gorgeous salad my client made for me last night along with wine, Salmon and fresh organic asparagus.. wow! It was absolutely delicious. The great thing is that we both eat plant based everywhere we go. There is so much incredibly tasty plant based food to discover. And the best thing for me is that it makes me feel healthy, and that’s #1 for me. Without that, you’ve got nothing. Think about it.. what a worry. I remember that since a friend of mine is very ill right now.
I’ve had a couple of health scares in my life that turned out insignificant, and I remember thinking ‘I would trade all of the other problems I have for my health.’ So I always remind myself of that daily. It makes it easy to leave out meat totally. Plus I love all animals way too much. And they all bond, have families, and can feel sad or happy and free… hence an easy choice for their health and mine. Then I also nurture myself with nature and animals everyday, my kitty especially.
As I thought would happen, I’ve gotten pretty darn busy with new clients especially with the vaccine rollout. I am happy about that to be sure and am training 6-7 days/week. But I also need to keep a healthy balance in my life. I needed a blast of pure nature for a weekend.
So my girlfriend and long time client and I took off up the coast for a quick get away in Paso and Cambria. It’s perfect there right now.. cool with fewer people, great, healthy farm to table, fresh, delicious food, guaranteed incredible wines, and we laughed all weekend!
I need nature daily in my life, so the coast and the hillsides are an easy pick up in NorCal. We had a blast! We walked everywhere and ate super healthy as always. That’s hers and my style even on vacation. It just feels good. The fresh air, trees, gardens, birds, and super nice people topped it all off. Wonderful! This combo always inspires me.
Enjoy! Stay healthy and I hope you can escape and get out in your favorite nature-filled place often.
Finally!! I couldn’t be happier to hear the news. It’s been one heckuva long year for gyms, people’s health, and fitness to say the least.
Now, this should be, if you aren’t already, absolutely #1 on your list of priorities .. to get healthy and fit. This will help you stave off most diseases generally speaking. And now I can help you in our open air studio. I would much rather train my clients face to face. I’m happier and so are they. It’s an unmatched, wonderful experience. I really don’t consider it ‘work’ at all. That’s how much I enjoy training everyone. They learn and so do I. I love it!
The heavy ropes. One of my favorite things to do.. to music and usually a long 7 minute song. Fun!
Ps don’t worry. I won’t make you do it.
Enjoy this lovely weekend! And ‘spring forward’ tonight with our clocks. Hooray!
Do you ever feel in a bit of a funk? I did this morning but I just have way too much to be happy about and consider myself a super fortunate girl.
Sooo.. I didn’t dwell or procrastinate at all like last Sunday. In fact, I wrote on my calendar last Sunday to hike PV today. There. Committed. Decided. On my way. The second I started hiking up the trail, I was fine, content, and refreshed. I did the trail twice. Beautiful views don’t you think? It just doesn’t get old to me even with the clouds.
I think that we can all get in a funk lately to say the least, but I am lucky I always think. The biggest thing I have on my side is my good health. Others may not especially now so I really have nothing to feel down about. All I want to do is help as many people as possible to be healthier so that they can care for each other, animals, and nature better. Isn’t that what life’s about?
I hope you are enjoying your Sunday to the fullest and that you are taking good care of yourself. Any way that I can help inspire you, please let me know!
Meet my super fit client Jon, always consistent, runs regularly and works out with his 19 year old son when he’s home for summer from college at BU. He is a pleasure to train, very smart, successful, and a great guy with an awesome family. Recreation Park in El Segundo is one beautiful area with tons of space and fresh air so it has been a lifesaver this past year.
I hope you will stop by anytime and say hello. We have met plenty of families and dogs even a kitty or two. Our town is one friendly town!
How often do you hear someone say that they love lunges? I’m not kidding. I really do. I’ve been doing them since I was around 22 (40 years) and they have changed my body. That and squats have helped me be able to do everything I want to do like run, ski, hike, surf. The combo have kept me strong and lean. Of course I am also super consistent with my workouts and I eat mostly plant based.
Lunges, done right with a slight forward lean, weight in the front hip, core braced, and touching my knee to the ground, are an exercise that I have to stay consistent with, or else.. I will get super sore if I skip even one week. So I stay committed, and if I don’t feel like doing them, I flash forward to how I will feel when I’m done. Stronger! I usually use a 20lb med ball and love adding a twist. Today I grabbed a 12lb dumbbell. Good enough, and I asymmetrically weighted my body with one dumbbell. My core has to do its job to stabilize these stepping lunges. Fun!
My very fit 56 year old client Jon never misses a session. He trains with me twice a week and runs in between, plays golf with his college aged son, and works from home now.
He is really good about moving during the day and has a standing desk for his computer. Perfect! He’s been with me for, oh, about 3 years, maybe more. I tailor his workouts to compliment and strengthen his running, thinking about his foot plant and balance which is especially important for him. Core training is also very important..for everyone and for Jon.
Speaking of, with this side bridge, he has to start in a plank, pick up the disc, and rotate to the side and hold for 10 seconds, all the while with total lumbo pelvic stability which enhances spinal stability and control. It is, done right, a very valuable exercise and should always be performed slowly and mindfully. He can do two sets of 6 holding 10 seconds each side. I will progress him slowly with form always in the forefront of my mind. I also take into consideration mentality, stress levels, rest amounts, as well as prior workouts and any injuries as I train each client every session. We work together. It is always a fun, shared experience. I love what I do!