Engage Your Core

It’s a snowy Saturday….

Yesterday.. I wore a tank top, and today it’s snowing.

Go figure.

This morning I woke up early to review a few Body Pump Tracks because I released the latest release today. It was a tough class and I’m sure I’ll be feeling the 4,903,947 squats tomorrow. (Okay, maybe not that many but it was a lot!)

The new release even includes FRONT squats, in the lunge track which was fun and different, then went into air squats.. yes.. in the lunge track. Psssst….. Les mills- I kind of miss doing lunges in the actual lunge track. But it was a great release nonetheless.

Here is a quick sneak peak.

Anyway, after class I always like to chat and get some feedback – Especially after a new release.

Today, one of my all time Vets asked if we could do MORE CORE work.

Really?

You actually work your core the ENTIRE class, not to mention the WHOLE track dedicated to AB work at the end. 

YOU have to engage it! You could engage your core anywhere, and ALL day if you really thought about it.

Just because your not crunching or doing 500 sit ups doesn’t mean your not working your core.

I’m actually dedicating this whole post to this because I think it is a common thing among women, especially those who just had a baby, or who maybe of just watched the Victoria Secret Runway show.

Here are some tips for a totally ROCKING core in order of importance:

READY?

1. NUTRITION.

You know the old saying “abs are made in the kitchen” ? Guess what? Totally true! You have to eat right! Complex Carbs, Protein, Vegetables, and Fruits – Lower your sodium intake.

2. DRINK WATER

Not SODA. nuff said.

I am one to enjoy a DC every so often but I always feel better and more confident with my abs if I avoid it all together and drink water until I’ve peed at least 293 times in a day.

3. SUCK IT UP

You need to actively engage your core throughout your workout and throughout the day. This is something I even struggle with! After 9 months of being pregnant and never having to think about sucking in, posture etc. It has taken a toll on my core. BUT if you will think about pulling your belly button back into your spine by sucking it in and up. (not holding your breathe) Hold it in for 30 seconds sporadically throughout the day (put reminders around your house!) and focus even more so during your workout you will achieve a flatter and stronger core!!

Sweat pants are totally hot.

This was taken like a year and a half ago.. but my twins were 6 months old. I was 3 months into GPP and it changed my whole perspective on “core work.”

4. LIFT

Squats, Power Cleans, Over head Press, etc.

front squats and power cleans are probably my absolute favorite movements for the core.

Most Power lifts work the core in more ways then one. They will help you shed fat and tone those abs faster then doing 387,492,374 crunches

Before I started at GPP I was a Cardio, crunching queen! It wasn’t until I started lifting that my abs came through!

5. Train the core and run it.

Yes, notice how this is at the bottom of the list. Its important, sure but Clue in on #1,2,3, & 4 before you think you’ll get a 6 pack by taking a “abs class”

Think differently on this one. 

• Hanging leg raises
• Hanging Oblique twist
• Planks and
• Russian twist

Those are my FAVORITE exercises my core! 

You can add a new challenge to the basic Plank by being a little creative.

When people ask about core work and getting that “6 pack” there is so much that needs to take place for you to actually achieve it. The core has many different muscles (I won’t go through them)and ways to move and work, it works through any movement, and works in harmony with those muscles to create stability. If you aren’t putting the right effort into the work you may never get the flat stomach you want.

In fact- it may just not be in the cards for you.

Neil wrote an article on this very subject!- Can everyone get a 6-pack?

A pooch, a muffin top, loose skin are pretty much the evil villain to women. Most of us struggle with them, we hate it but we can get rid of them!  It does takes dedication and commitment. Mentally and Physically, that is all there is to it friends. Piece of cake right? OR is it??

Don’t forget a little cardio. Sprints are my favorite.

You want me to give you more core work?

I can make you do crunches and planks until your blue in the face.

You want a flatter stomach? Engage your core. Focus on nutrition and work for it.

Cool.

Question of the Day:

What is your favorite abdominal exercise?

Help some readers out and name some food that you think would benefit the core!

GPP explained

Hey friends! This morning started out early with a Body Pump class at the gym and the GPP workout.  I love both, but now my legs are sore! And its only 9 am. Should make my open water swim/bike ride fun. (if the weather cooperates) Its been a little rainy the past few days!

WHAT is GPP? 

 I frequently get emails asking me this question. I have done a short explanation here. But lets elaborate..

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GPP stands for GENERAL PHYSICAL PREPARDNESS

Every exercise mimicks everyday movement. If you think about it, every exercise is going to make you stronger in some aspect of your everyday life. Whether you are involved in sports, dance or just striving to be stronger individual.
As a mother I see the relation while
Lifting my babies
Carrying my bag
Taking the groceries in the house
Walking
And doing it all at the same time so I don't have to take more then one trip from the car ;) Ha!

Its all about finding a balance. Not just in the gym but LIFE! Nobody says it better then Neil himself...

"GPP Fitness training is blindly focused on helping you achieve optimal health.

To become "optimally healthy," we believe you must have balance across ALL aspects of health (mental, emotional, spiritual, social, PHYSICAL and financial).

GPP Fitness's unique training method is the most complete, effective, efficient, and safest way for you to achieve balance over all ten aspects (cardiovascular endurance, stamina, strength, flexibility, power, speed, agility, coordination, balance and accuracy) of PHYSICAL health. This type of training is the fastest way to decrease bodyfat and improve all aspects of health while improving fitness across broad time and modal domain. In other words, through proper exercise and nutrition you will be completely fit for the long and short term while being supremely capable of the known and unknown physical stressors and challenges your life may present.

It is not lost on us that many who enter within strive for more than improved PHYSICAL presence and capacity. We believe with mastery of the physical you will have new skill sets that you can use to become more successful across all other aspects of "optimal health.""

Click here for the FAQ's

What to expect when you walk in the door-

A hey, how are ya, quick introduction to the show and right into the workout you'll go!

You will see the WOD (workout of the day) written on the board, A quick explanation will be given AND SHOWN to you to guarantee you a safe and effective workout. Depending on the WOD whether it be for time, on your own time, or strength challenge you will know what to expect and how to perform each movement.
This was today's WOD

Notice the board has the workout on one half and the other half is where you sign your name and your time/weights, etc. people even get creative sometimes...


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Since I became part of GPP I didn't just become a "member" of a gym but I became part of a gym family. We all have related goals and strive to achieve optimal health- we are not there for competition, you will not feel judged or intimidated. This isn't a gym full of meat heads or poppin princess's (you know what I'm talking about.) Every level of fitness is welcome. Everyone has to start somewhere. Why not get the support from friends along the way. Even if you don't live close to the gym or out of state, the workouts are posted here, everyday! FOR FREE!  Try a workout and make a comment! Become part of something great. You won't regret it.
My body has changed, and it do so in just a few short months since I started at GPP. Progress pics here-

With each workout you will feel accomplished and paired with a healthy diet plan you can reach your fitness goal.

;)

Post-workout I came home and was craving a smoothie bowl! I haven't had one forever and it was time to have ice cream for breakfast again.

In the blend

• 1 1/2 C. Almond Milk
• 3 frozen strawberries
• 1/2 frozen banana 
• 2-3 ice cubes (if needed to thicken)
• 1 scoop of chocolate protein (I meant to use vanilla..but dumped the chocolate before I noticed.) 
• 2 handfuls of Spinach 

Dump in a bowl and eat with a spoon. Yum! 

Time to face the garden.. Yes, I know its August and summer is almost over here in Utah but its starting to resemble a jungle and I can't tell the difference between a flower, small tree or WEED!?
Wish me luck?!

Q. What do you love most about your gym? 
I'm part of several gyms but I enjoy a friendly atmosphere. Why go somewhere to do a grueling workout if you actually "gruel" going?