10 minutes to a sexy core

If there is one part of the body people want to be able to show off more than anything else it’s the core (abs). I don’t blame them because I agree. If you have a strong core and can see some nice muscle definition, that can actually say a lot for your overall health. You need to have a low body fat percentage to show it off and you need to put in the work to build those muscles. The problem is most people have no idea on how to properly work the core. They feel crunches are the ticket and if you do enough of them you will have the abs of Brad Pitt.

Sadly this isn’t true at all and it can actually do more harm than good. Don’t get me wrong. I believe crunches have their place in some form or another but not in what I’m about to teach you. So in order to tell you how to get a sexy core you should know a little more about the core muscles. Now I like to split the core into 4 different workable areas. Upper abs(just under the chest), Lower abs (waist and below), obliques(side abs) and lower back. Now there are different layers of muscle but we really don’t need to get into that right now.

So what you really need is a balance of strength between these four groups. I’ve know people with amazing abs (I mean 6 pack) pull their back out because there was no balance. That’s why you’re best exercises don’t lie in different variations of crunches and sit ups, but variations of planks. For those of you who don’t know what a plank is, it’s a face down position on the floor where you hold yourself up from you forearms and feet, keeping you body level. These are great exercises that engage all core muscles at all times. Depending on what variation of plank you are doing, you can work specific groups. These not only get a lot more done at one time but you also build up a muscular endurance. Trust me, if you’ve never tried a plank before, give it a shot and see how you feel after holding it for just 30 seconds. It can be surprisingly difficult.

I chose 10 minutes for a reason today. Sure, I can show you an intense 5 minute ab workout that will have you gasping for air but I feel 10 minutes is good for beginners to practice form. Proper form can be difficult and you may find yourself sticking you booty in the air to hold the plank or just letting you hips sag toward the floor. Once you get form down, you can try repetition based plank exercises and see how well you can do in a given time but first start off slow and use the full 10.

Now I just shared with you how you can get the sexy core you want but it’s up to you to eat well and work our regularly to your hard work shows. There are tons of videos on youtube you can check out showing you variation. I find this an easier way to discover the exercise and see how to perform it properly. So give it a shot and tell me what you think.

A Scale from 1-10

I know it seems pretty basic but if you put everything you’ve ever wanted on a scale from 1 to 10, what goals would you say you’ve had the most success on? My guess is the ones that you would rank a 10. It’s no wonder why. When you have a goal that you’re willing to do anything to achieve, it seems as if nothing can stop you and you know what? Nothing can. We really have limitless potential but we really have to put things as a top priority to reach out and grab them. That’s why I’m so excited about this blog! I hope it will help you rank where your health and fitness goals are as a priority and hopefully help you dig down deep and discover a way to make them the #1 priority. When this happens, I know it will be another goal you will achieve.

So take a second to rank your health & fitness goals and look at them. If they are not a 10, then we need some work to do. I know things such as taking care of a family and loved ones and even getting that promotion you deserve are top priorities and chances are in some way, shape or form you’ve already set out and conquered these goals and are looking to take it a step further. That great! It’s human nature to always strive for something greater but more often than not, neglecting ones health can actually hold you back. What you have to do is remember why you wanted to get in great shape in the first place and take it one step further.

I’ll use myself as an example that you may hope to relate to. Sure, I work out cause I want to be healthy and energetic. Naturally I want to look my best as well. But when I look at the look forward to my future, I want to grow old and have a big family. I want to be able to still go on those family adventures and even watch my grandchildren grow up. Sadly, these things are becoming less common every day because everything in this world has become so convenient that you can literally make a living out of your home.

What I am encouraging you all to do is rank how important it is for you to be the healthiest you can and if it’s not a 10, dig down deep and find that hidden factor that is so important to you that you realize you should be caring for yourself as much as you care for anything else you’ve ever ranked as a 10. I promise, if you do that you will undoubtedly reach levels of health and fitness you thought we no longer possible.

Summer Slim Down

When is the one time of year it’s most important for you to get in shape? Seriously… when is it? If you’re like most, then your answer is the early summer, just in time for swim suit season. Funny as it sounds, I’m the same exact way. It’s true that I am still very health conscious throughout the whole year but there is always that season where everyone no matter who they are want to look their very best. What’s even funnier is most people don’t even care about their health as long as they look good.

Believe it or not, a persons overall health is rarely the reason they want to get in shape and look great. Sure they may say so and to a degree it is true. Who doesn’t want to be healthier? It doesn’t change the fact that their main motivator is looking their best in front of everyone at the pool or beach. It’s only natural to want people to see what you have worked so hard to achieve and in my opinion, if you’re proud of your hard work that resulted in that transformation… strut your stuff. You have no reason not to and as an extra reward, you are probably much healthier than you were when you first decided it was time to get in shape. This is the time of year when you see people work their hardest. True enough you’ll see lots of people making their new years resolutions but that’s usually to lose 10-20 pounds and most throw in the towel after the first month.

Getting your super sexy beach body is no easy task though and it can be extremely frustrating to many people that don’t know the best way about getting. I am a fan of nearly all forms of exercise and fitness but when push comes to shove I prefer to use high intensity body weight exercises. I find that when you do an exercise has hard as you can for about 30 seconds before jumping right into a different exercise and repeating. You can burn over 550 calories of fat in about 35 minutes. That’s strictly fat calories. Many people think that all calories burnt are fat at that’s a big mistake. When eating a good nutritional plan to the mix, you can see dramatic results in just a couple week. I mean real results where muscle is clearly toning, fat is melting away, saggy booties are lifting and abs are showing. There are programs out there that do this kind of exercise but none that work as well as the programs designed at Velocity Boot Camp in Los Angeles. If you’re looking for results fast, I suggest checking out www.velocitybootcamp.com

So now that we know the real reason to get in shape is to show it off (at least for the summer), how we should manage our diets, what kind of exercise works best and where to find it… what are you waiting for? Go out and get it done before the summer ends!

Weight Loss Surgeries… Not The Way

So, it can be difficult reaching certain health and fitness goals. Everyone is different and the best systems don’t always work for everyone. Some people can get the body they want without a problem. They are simply determined, put in the work and their body just seems to do what they wanted with relative ease. With others, it can get quite a bit more difficult. You can use all those same attributes and just not get the results. Your body sometimes wont let it happen cause it needs a different approach. I understand this can be extremely frustrating. Some people feel so hopeless when they don’t experience the change they want so they take drastic measures. The worst of all… weight loss or appetite controlled surgeries.

As often as the so called “professionals” on the t.v. and radio say that their procedure will work to take the extra weight off, all it does is something you can do on your own. Control the amount of food you eat. They have these impressive testimonials where some lady lost 120 pounds all because of this surgery and didn’t have to change her lifestyle. Well the hard truth is that after you go through a procedure like this, you are required to eat healthier and the stomach stapling simply keeps you from overeating. Better yet, one of the most well know ones (it has the word “band” in the name) says that you can lose an average of 2 pounds a week.

I do actually believe this but only because any person can easily do this just by altering their diet alone. You don’t even need the surgery! As a health and fitness pro, My average client loses 2-3 pounds a week and some even 5 pounds a week. Let’s not forget about the risk either. There is always a chance that something can go south before, during or after the operation where the worst can happen. I’m mean, is it really worth the risk just to end up getting the same results as you would if you just changed your diet and worked out a couple time a week? Think of it this way too. Adding diet change with exercise increases energy, endurance, strength and even sexual stamina where shrinking you stomach does none of that. Plus you’re paying a whole lot for it.

It all comes down to this. As frustrating as it may be sometimes to see slow results, you never want to do anything outside of finding the right fitness and diet that works for your body. You will never get anywhere taking the easy way out. There’s to much risk and you would have a far better chance gaining they weight back. Just stay positive, motivate yourself and give it all you got and I guarantee you’ll get where you wanna be.

Goin The Distance

I’m really excited to write this blog for a couple reasons. The first is I feel what you are about to read can help motivate you to do what it takes to reach your health and fitness goals. Secondly, if it doesn’t make you feel that way then you are not really ready to put in the effort to really change you lifestyle for the better.

So as a fitness professional I come across people of all types and many of which will stop at nothing to change their lives and bodies in a positive way. I mean they will do whatever it takes and this energy really helps to get others going. When you see this kind of person, you should ask what they have done to help transform themselves so fast (because these are the people that can really lose 15 pounds or more in their first month). They will tell you they cut out things like going to bars as much, stopped picking up fast food and going out to dinner as much, buying things they don’t need that would make them lazy, cooking their own food, making it every class they could and even waking up earlier than they like. They do whatever it takes to make sure they have a health/fitness pro helping them out along the way… And why? Well lets admit it. Even if people knew how to make an effective workout program, they still don’t push themselves hard enough to make a difference let alone find the energy to go the they gym. They just don’t ever feel accountable enough.

Now, on the other end you have some people that want the change but not enough to actually create a lifestyle change. They like what they do regularly that in most cases works against good health but still want a quick fix to get them in shape so they can just leave as soon as they reach their goals. Personally, I find this ridiculous because most people think that maintaining their bodies is easy but always end up back within a month or two. Your body is constantly changing and you need someone to adjust your diet and workout routine as it changes.

I currently have a personal training client that trains with me twice a week. We were making good progress and one day he suddenly decides that he can’t come to train anymore because he couldn’t afford it. Well since I know that there really aren’t any good excuses to discontinue improving your health, energy and confidence, I asked to see his last bank statement with all the transactions he was making. Well needless to say, I found that he could be saving nearly $400 a month by not going to the bar as often, taking out fast food and cutting restaurant visits in half. When I finally proved to him there is never a good excuse, he took my advise and lost over 45 pounds while saving extra money.

I know when some of you read this you may take offense because you know you fall in this category and for that I’m sorry. With any luck, this will help motivate you to do what it takes to reach those goals you truly deserve. If it takes giving up your favorite drink, food or even cable t.v., hopefully you do it. I personally believe each and everyone of you has what it takes to go all the way and just need to be willing to make some changes. To you others that have made some sacrifices and are doing whatever it takes to let someone like a coach or even a fitness video program help you reach your goals, I tip my hat to you cause you are truly goin the distance.

Should I Be Taking Supplements?

Nutritional supplements are thought to be the best way about getting in shape. There are tons to choose from and it’s even harder to pick the ones that are the best ones for your needs… if they actually work at all. Supplements can be anything from vitamins to proteins, weight gainers and N.O. boosters. They all claim work the best and make you look like your favorite celebrity.

Well, I’m sorry to say but most of the supplements out there are garbage. In most cases, they are no better than the other unless you are really willing to do your research. So what are the best ways to get what your body needs? Easy. The actually food source. When you get a nutrient from the food source itself, you are getting it in its purest form. There are no chemicals and processing to make it. If you want vitamin C, have an orange. If you need protein, eat some chicken or fish and so on. As long as you have these foods available to you, there is no need to buy supplements to achieve your fitness goals.

Now sometimes it just comes down to not having the time to buy or even eat the foods that you need. In this day and age most people are on the run 24 hours and day. This makes it hard to get what you need when you need it. In cases like this I recommend taking the supplements because they are better than nothing. This doesn’t mean you can just grab the cheapest ones or the ones with the coolest label. You should still check out exactly how much of what is in there and is that enough. Men and women have different nutritional needs and it’s almost impossible to gender specific supplements.

There is actually only one brand available that I know of that really has the whole 9 yards when it comes to quality. It’s called Prograde and these people really make the best of the best. They have exactly what you need and are willing to help you out if you need it. I myself love all the options they have that fit my requirements. Because I don’t always get the chance to make my meals a day ahead of time, I will sometimes turn to their protein formulas. Check them out at www.velocity.getprograde.com

When it comes down to it, You should only be taking supplements if you don’t have access to a food source that gives that nutrient you need. Your body usually wont absorb it as well. But If you don’t have a choice, get your hands on some good supplements and take those when needed.

Go to the Gym Without Leaving Home

When it’s time to get in your workout for the day, what usually goes through your head? Is it the fact that you have to get ready first? Maybe you hesitate because you hate making the drive to the gym. Perhaps you just don’t like going to the gym cause you may feel embarrassed to work out in front of other people. Whatever the reason is, you don’t have to worry about it ever again. As a matter of fact, you don’t ever have to pay the gym membership and still get better results than ever.

Most people don’t realize this but your body is the single best piece of “equipment” to get into the best shape of your life. You see, most people are so convinced that weight machines are the only way to get into shape that there is nothing in the world that could convince them otherwise… even is they are extremely overweight! This is because you see infomercials about the next piece of equipment that will revolutionize fitness and attracts you to it cause they show a ripped guy and a slim and sexy girl using the machine. This puts a subliminal message in you head telling you, “this is how he or she got in great shape”. Since most of us can’t afford the new top of the line products, we get a gym membership and use the machines that are similar.

The simple truth of the matter is your body is the perfect tool to lose weight and sculpt lean muscle. You don’t ever have to leave home and if you put in a lot of effort, you only have to work out 30-40 minutes. Sounds a lot better than walking aimlessly around the gym for 2 hours a day doesn’t it? There are many programs that help you learn these exercises but are put together terribly and can cause little results or injury. To get the most out of your time and body, you will want to see a specialist to teach you the fundamentals. It may cost you a few bucks, but the progress you see in comparison to trying to learn it all yourself it worth 10 times the price.

Take Velocity Boot Camp for instance. This is a group fitness program here in Los Angeles specifically designed with body weight exercises to work specific muscles at a rate that allows your body to maximize the results in the shortest time possible. It actually took 15 months to create and trial before it became what it is now. And what kind of results can you expect from a body weight program like this? How does losing roughly 3 pounds of fat per week sound?

So the point of this is you should never feel obligated to go to the gym to get a workout in, especially if you don’t know exactly what you’re doing and why your doing it. The point is you can achieve unsurpassed results at home without lifting a single dumbbell. The only question is, do you have what it takes to reach your goals?