Thursday, May 28, 2009

Core Exercises

Here is a GREAT link for core exercises. Thank God for Dr. Oz and all the info to help you become the Best You can be Trim and tone your middle with this online ab video from expert trainer Joel Harper.

Tuesday, May 26, 2009

Beginner Target Training for Women!

by Author: Rachel Vosu, B.A. (Kinesiology & Health Science), C.Kin., CFC

A strong core and lower body has a host of benefits, including a sleek and sexy body!
Most women have one or two problem areas that they wish they could change or improve. Some are looking for a toned midsection, whereas others would like firmer thighs and a tighter butt. Generally speaking, the core and lower body are usually the two areas that women are always looking to improve. However, these areas of the female body are not just there for appearance! They also have extremely important functional roles too. Within this article, I’m going to briefly explain the importance of a strong core and lower body, and outline an exercise routine that you can incorporate into your plan. By exercising the core and lower body muscles not only will you have a more functional body, but a tighter and more toned body as well!

The Importance of a Strong Core & Lower Body
The core is the body’s center of gravity. It’s comprised of many muscles, such as the abdominals, obliques, and erector spinae to name a few. Basically, it’s the general area around your trunk and pelvis. Some of the benefits of having a strong core include the prevention of lower back pain, improved posture, and a reduced incidence of muscle injuries.
A strong and functional core enables the muscles of your pelvis, hips, lower back and abdomen to work in synchronization. Essentially, the core muscles provide support to the spine for any type of physical activity you engage in. A strong core provides your body with a stable platform so exercise movements are more controlled and risk of injury is minimized. This is also the case with the lower body. Stronger lower body muscles enable better balance and increased functional ability. So, remember to keep this in mind when doing your lunges and squats. Of course, exercising the core and lower body muscles will also help you tighten up your body so you can easily fit into one of those sleek and sexy outfits of yours!

Outlined below you’ll find a sample lower body/core workout that includes six exercises you can do just about anywhere. I’ve also described the exercises and have included start and finish photos to help you get on the right track!

Sample Workout:

Exercise Sets and Reps Rest
1) Alternating lunges 3 of 20 (10 per side) 30 sec
2) Side step squat 3 of 16 (8 per side) 30 sec
3) Walking lunges 3 of 20 (10 per side) 30 sec
4) Body weight squats 3 of 10 30 sec
5) Side bridge hold 3 of 10-15 seconds
6) Plank hold 3 of 8-10 seconds 30 sec

Exercise Descriptions:




Alternating Lunges
Stand with your feet shoulder-width apart, and lunge foreword keeping your shoulders back and chest out, and arms are at the side. Make sure your knee does not extend past your toes. Alternate between the right and left legs, so that 10 reps are done per leg.





Side-Step Squats

Stand with your feet shoulder-width apart, step or lunge to the right side, and squat down. When you squat, pretend as though you are about to sit down on a chair. Your feet should be shoulder-width apart, butt sticking out, and back slightly arched. Slowly lower your body, and slowly come up. I like to count down for three and up for three. Step to the starting position and do this sequence for the left side. Do 10 reps per leg, for a total of 20 reps for this exercise.


Walking Lunges
Stand tall with feet shoulder-width apart, shoulders back, and a tight core. Step foreword with your right foot. Bend both knees so that your right knee is aligned over your ankle or slightly forward, and the left or back knee approaches the floor with your heel lifted. Push up allowing the weight of your body to pass through the right heel. At the same time, bring your left leg forward, and without pausing, lunge forward with your left foot. Continue to alternate strides for 10 steps on each leg, for a total of 20 reps for this exercise.






Body Weight Squats
Stand with your feet slightly wider than shoulder-width apart and toes slightly pointing out. Concentrate on dropping your hips as if you were to sit on a chair. Go down far enough so that your thighs are parallel to the floor. Control yourself as you go down. Count down for three and up for three.












Side-Bridge Hold

Lie on your right side (right elbow) with legs stacked and both feet on floor. Left foot should be slightly in front of your right foot on the floor. Keeping your weight on your feet and right elbow/forearm, lift your hips off the floor and straighten your body to form a line. Hold for 10 to 15 seconds and then switch to the opposite side.







Plank

Support your body weight on your elbows/forearms and toes. Elbows/forearms should be shoulder-width apart and are directly under your shoulders. Feet should be together or slightly apart. Maintain head alignment with the spine. Keep the core tight and breathe normally while holding the position for 8 to 10 seconds.

Saturday, May 16, 2009

Golf Humor

Michel Courtemanche - Le Golf
What a talented and funny guy.

Monday, May 11, 2009

Lose a Pound of Fat a Week



Unfortunately, there are no quick fixes when it comes to weight loss. Research shows that fad diets, medications, and herbal supplements do not work for long-term weight loss.

Losing weight and keeping it off involves three key elements:

How many calories do I need?

Your body requires a minimum number of calories to maintain its basic functions. This is called your Basal Metabolic Rate (BMR). It is influenced by many factors, including age, gender, and climate. Daily exercise adds to that requirement.

How can I lose one pound of fat per week?
A pound is approximately 3,500 calories, so you need to subtract 3,500 calories from your diet, or burn 3,500 calories through additional exercise. Most people use a combination of both.

Once I calculate my caloric needs, what should I do with this information?
This is just step one. Now you should choose a diet and exercise program and a target weight. Once you've done this, consider the diet that would be right for you.
You probably often hear references to eating a “balanced diet,” but this can be misleading. While the idea is correct, “balanced” varies for each individual. Here are a few basic guidelines:

Calories come from proteins, fats, carbohydrates and, sometimes, alcohol. We need all of the first three to survive and, in general, a bit more carbohydrates than fats and proteins. Your diet should be a reflection of our activity level and body composition. The more exercise you do, the more carbohydrates you need, which changes the daily percentage of your food intake. In a basic sense, proteins and fats should remain fairly constant, while your carbohydrate intake should fluctuate based on the amount of exercise you do in a given day.

"Low-carb" diets are for obese individuals. They are not balanced because they don't follow the above guidelines, but they can be effective for short-term weight loss. They are often a good first step in bringing ones body into balance.

One pound of body fat equals approximately 3,500 calories. To lose one pound of fat per week, you need to consume no more than the following calories per day. Calorie Caluculator

As always, consult your physician before starting any diet porgram.