Monthly Archives: January 2017

Train Your Core Without Situps

By | Exercise | No Comments

How strong is your core? If you’re looking to tighten and tone your mid-section, it’s going to take more than crunches and sit-ups. Read on to learn more about the core and how to properly train it.

The core musculature attaches to the spine and pelvis, including muscles of the abdominal area, mid and low back, and hips. Specifically it includes muscles such as the rectus abdominis, erector spinae, external and internal obliques, transversus abdominis, and glutes.

Your core protects your spine from excessive flexion, extension, rotation, and lateral bending and works to stabilize the spine and hips during specific movements. Your core plays a major role in balanced posture and everyday mobility. If you’ve ever injured a core muscle, you’ll quickly realize how often you use these muscles – you’ll feel the injury every time you move.

Since the core works constantly to keep us functioning at our best, it makes sense to keep it working properly. Is your core weak? Try the plank test to determine if you have adequate core strength. Assume a traditional pushup position. Now drop from your hands down onto your forearms and hold your body rigid. How long can you hold before your hips begin to sag or your low back starts to strain? If you planked less than 60 seconds, your core could use some work.

So what’s the best way to strengthen the core? We like to incorporate functional exercises, so multiple muscles are working together as a unit to stabilize or carry out a specific movement. We recommend the following exercises to build overall core strength.

The Plank. This exercise is great for beginners because its simplicity allows utilization of the core without much complication. Just get in the plank position and hold. Time your sets for the first workout and try to beat that time during the next workout. You can also progress by adding a weight to your hips or raising one leg off the floor.

Plank-Pat

Pushup to Dumbbell Row and Twist. This is a great intermediate core exercise because it involves both movement and stabilization. Assume a pushup position while holding a dumbbell in each hand. Perform a pushup and as your arms straighten at the top of the movement, row one of the dumbbells toward your chest, rotate, and then press the dumbbell towards the ceiling. Return to your starting point and repeat on the other side. Choose a weight that allows for 10-20 reps.

DB_Row_Twist

Walking Overhead Lunge. This is an advanced exercise and should only be attempted once the core is strong enough to perform efficiently. Grab a moderately weighted barbell and press it overhead. Lock your arms out and stabilize the weight in an overhead position. At this point, perform 10 walking lunges in a forward direction. Once complete, turn around and perform 10 more lunges as you return to your starting point. Be sure to keep your arms locked straight and the barbell directly above your head. This will work the core differently than the previous two exercises and requires overall body strength and stability to perform.

Walking_Ohead_Lunge

So find a new way to strengthen your core and teach your body to perform at its best.

Go Organic in 2017

By | Nutrition | No Comments

Box with fruits and vegetables

The New Year has arrived, and for many people, it brings with it a new attitude towards diet and exercise. If you’re wondering which approach to take in 2017, don’t forget one of the most natural ways to stay healthy – eating organic.

According to the USDA, organic food is produced without: antibiotics, growth hormones, conventional pesticides, petroleum-based fertilizers or sewage sludge-based fertilizers, bioengineering, or ionizing radiation. Organic food does not contain antibiotics, hormones, chemical preservatives, pesticides, or any other added harsh chemicals. The controversial genetically modified organisms (GMO) are not present in 100% organic foods either. In other words, organic foods are foods in their natural state – which is the way nature intended food to be eaten.

Eating organic has many health benefits. Because much of our non-organic food is mass produced, chemicals and additives are used to increase production, including pesticides and growth hormones. These substances eventually end up in our bodies, and over time can disrupt our natural metabolic processes and cause toxicity. This could lead to weight gain, food allergies, digestive problems, headaches, and lack of energy. These chemicals were never intended for human consumption. Fortunately, organic foods do not contain any of these substances, so they fuel the body without the negative side effects.

Certain organic foods have actually been shown to be more nutritious than their non-organic counterparts. Most organic foods are in their natural state or minimally processed, so this

means less ‘filler’ ingredients and more of what your body needs. Organics contain more nutrients with fewer calories, which will leave you more satiated and aid in weight control.

Organic food production also benefits our environment. By eating organic, you are supporting natural farming methods, which minimize damage to our water, soil, and air, and to any animals involved.

So the benefits of eating organic may seem obvious, but the increased cost of organic foods can sometimes scare people away. This is where it comes down to the consumer to make the most sensible choice. Next to air and water, food is one of the most important substances we consume. Is it really worth cutting corners when it comes to the quality of the food that fuels your body? Many of our clients have realized that once they evaluate how they are spending their grocery money and cut out the unnecessary items, their grocery bill really isn’t much higher with organic foods.

So if you’re ready to make a positive change, give organic a try. Focusing more on the types of calories you’re eating is just as important as the number of calories. Take a look at the big picture and you’ll be on your way to a healthy year.

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