How to improve your balance

Hi guys,

Balance is an essential component of  human movement and movement and is necessary for all activities of daily living.

Balance training should be considered a absolute component of all exercise programming and should be trained early in the exercise program once core function has been established.

Training for Balance

By definition, “balance is the ability to maintain the body’s position over its base of support within stability limits, both statically and dynamically”.

It is important to know that the ability to balance can make the difference between leading an active lifestyle and being sedentary.

In order to truly understand what is meant by balance, we need to consider the  three mechanical principles that relate to alignment and the body: center of gravity, line of gravity and base of support.

Center of Gravity (COG)

Center of gravity (COG) is the point at which the mass of the body is considered to concentrate and where it is balanced on either side in all planes (frontal, sagittal and transverse).

On average, this point is at the level of the second sacral vertebrae, but changes depending on a person’s position in space and whether or not he or she is supporting external weight.

Line of Gravity (LOG)

Gravity acts on the body in a straight line through the COG toward the center of the earth. The line of gravity must fall within the base of support to maintain balance without moving.

Base of Support (BOS)

This is the area beneath the body that is encompassed when one continuous line connects all points of the body that are in contact of the ground.

How do we train balance?

Because the body’s center of mass(COM)  is located within the region of the core, controlling the COM within the BOS is critical to balance training.

Core conditioning and balance training may be viewed as the same, so we can follow the three-stage model for core and balance training.

Here are some different conditions that cab be changed during stage 2 training and that will lead to safely transitioning to stage 3 training

• Narrowing BOS (moving the feet closer together)
• Raising COM (raising arms overhead)
• Shifting LOG (raising arms unilaterally, leaning, rotating the trunk)
• Sensory alteration (shifting focal point, looking up and down)
• Sensory removal (closing eyes)
• Reducing points of contact (move from two-feet balance to one foot)
• Add unstable surfaces (BOSU balls, exercise balls)

Introduce each of these challenges separately and gradually increase the exercise difficulty. Always Introduce balance challenges on stable surfaces before moving on to an unstable surface.

Balance is a key component of all programming and should be trained early in the exercise program once core function is established.

Increasing balance will not only enhance physical performance, but may also contribute to improved psychological and emotional states through the building of self-efficacy.

Stage 1 (core function) exercise examples:

Bird dog:

Front plank

Side plank

Glute bridge

Glute activation lunges

Inverted flyers

Here is a link to a great video that will show you different exercises with stance and difficulty variations for working in stage 2.

Stage 3 exercises examples:

Single leg balance with arm reach

Single leg balance with leg reaches

Forward lunge to balance

Lateral step up to balance

Lateral bound to balance

Make sure that when you are working on your balance skills, you work to challenge your core and glutes but also make sure that you are challenged but SAFE.

Balance is about preventing falls not causing them…

I do not own the rights to the pictures or the video.

Thank you http://www.acefitness.org/

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Ciao for now!

Monday morning poolside workout!

Hi guys,

I’m sharing my poolside morning workout, hopefully it will warm you up!

Always start with a 5 minutes warm up including jogging, jumping jacks, squats and finish by a 2-3 minutes cool down and stretch!

For this second part you need a chair or a bench to elevate your feet and your arms when needed.

Feel free to start the exercises at ground level and work yourself up to it.

All the planks can also be modified by eliminating the ball and working yourself up to it!

Also make sure to do the exercises on both sides of your body!

Have fun a happy Monday!

Ciao for now

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Bench workout!

Hi guys,

Here are some exercises you can do at home or the office on a bench or sturdy chair!

Do as many reps as you can and when you think you can’t do anymore, keep going!

Have fun!

Start with a 3 to 5 minimum warm up including running in place, jumping jacks, squats…

1/ Up and down, switch lead leg after 10 reps

2/ Up and down drive the knee up while pressing both arms up (use dumbbells if you want more), change lead leg after 10 reps

3/ Up and down as fast as you can, be careful on that one…again as many and as fast as possible!

4/ Reverse lunges, put all the weight on the front leg keeping the knee before the toes…change leg at 10!

5/ Push-ups

6/ Tricep dips…Yes!

7/ Crunches with both feet elevated…Bring your arms directly in front of you…Do at least 20!

8/ Crunches with feet under and punch to opposite side…again at least 20!

9/ One foot under, one foot up opposite side crunches…Ouch!

10/ Both feet elevated this time…Get ready for this one! At least 10…Yes you can!

11/ Elbow plank, hold as long as you can!

12/ Start on high plank position, bring one hand at the time on the bench, perform a push-up, bring yourself back to high plank one hand at the time and get down to elbow plank…At least 5 times. Keep your core extremely tight and keep hips rotation to a minimum.

13/ Side hip dips on elbow plank, obliques on fire!

14/ Hip dip on high plank…ouch! At least 5 please!

Stretch and cool down!

Congrats, you did your first bench workout!

Ciao for now!

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Got 25 minutes?

Hi guys,

I get it, you are busy!

So just do this workout twice a week and start losing weight today (with a great nutrition plan of course!) so you are ready for the holidays.

Give everything you have while you are workout those 20 seconds…You should be cursing like a sailor praying that the 20 seconds ends quickly!

Have fun and say goodbye to your fat!

Have fun and stay in touch via facebook and twitter

Ciao for now!

Reduce belly fat!

Hi guys,

Who doesn’t want a nice looking flat belly?

If you are ready for that 6 pack, follow those tips to help reduce your belly to show off your abs.

•  5 servings of fruits and vegetables a day, no matter what! You will feel fuller, longer!
• Reduce alcohol intake ( sorry…)
• Lessen the salt
• NO MORE FAST FOODS EVER!!!!!!!!!!!!!!

• NO MORE SODAS EVER

• Drink more water! 
• Eat slower and smaller meals!
• Eat 5 times a day (remember the smaller meals…)
• Cardio 5 times a week at least 20 minutes

• Do High Intensity training at least twice a week
• Strengthen your core with these exercises
• There is more to abs then crunches
• Whole body exercises so you do not isolate your abs only!
• Lessen the stress Read this
• Get out in the sun

• Sleep

• Good posture

• Read all the labels and nutrition facts (know what you put in your body)

Ciao for now!

Get in shape for the holidays!

Hi guys,

The holidays are right around the corner so let’s get in shape so you can look your best!

Do this workout three times a week!

PART 1

High Intensity you will need a yoga mat and a timer set at 4 rounds of 20 seconds on and 10 sec off no rest.

Repeat each exercises twice and move on to the next one.

ROUND 1:

• 3 low squats, drop to plank
• Jump sideways over mat with both feet
• Plie squats (feet out to 45 degrees to open up the thighs)
• 2 jumping jacks/ 2 bent over jumping jacks

ROUND 2:

• Burpees
• Mountain climbers
• high knees
• run forward touch ground, turn around and run back touch ground

ROUND 3:

• Inchworm with a push up
• Push-ups (knees down are ok)
• In and out jump squats touch ground with both hands
• Alternating side lunges

ROUND 4:

• High plank to lunge alternating legs
• Reverse to forward lunges, second set other leg
• 1/2 turn jump squats
• Plank jacks

PART 2:

Burpees, plank jacks, cross body mountain climbers

Start at 2 of each than add two every round until you reach 10 of each than work your way backwards…

2,4,6,8,10,8,6,4,2

PART 3:

• 10 plank up and down (elbows to hands, hands to elbows)
• 40 Mountain climbers
• 40 knees tucks
• 40 tricep dips (2 times 20)
• 18 split jump lunges
• 10 Flutter kick with crunches
• 10 V sits
• 40 pulsating abs (lay flat then raise you shoulders engaging your abs and raise you feet…pulsate for 40 counts)
• 10 single leg lifts with other leg off floor (keep you back straight on the mat)
• 10 each side Side plank in and out crunches
• 15 hip raises from side plank

Have fun!

Ciao for now

Day 8 October challenge!

Hi guys,

Today is day 8 of our October challenge…how are you doing?

What do you do to make yourself accountable for working out and getting healthy?

After my challenge, I did my 2 abs routines, if you need a description of the exercises, comment and I will send them to you!

Here are some pics

See you tomorrow!

Ciao for now!

Love handles be gone!

Hi guys,

Love handles sound warm and delicious and feel like it at time but it is the hardest place to lose the weight for most people!

Love handles are deposits of excess body fat that sit around your abdominal area.

Most of us can pinch our belly fat from the front, back and sides. And it’s not just about fitting into that dress or your favourite pair of jeans — excessive fat can also hurt your health!

But physically losing those love handles won’t actually get rid of any fat if you are not eating the right foods.

Strengthening these areas with some exercises and burning fats starts with the food on your plate everyday!

Avoid sugars, salts and unhealthy fats, and add fresh fruits, vegetables, good fats (like raw seeds or avocado) and lean clean proteins to your diet instead.

Here are some great exercises to get rid of the love we all hate!

Bicycle Crunches 30 reps!
Laying flat on your back with your hands by your ears, elevate your legs to a 90-degree angle.

Next, bring your left knee towards your chest and twist your right elbow to meet it. Repeat this on the other side. Also, as you bring one leg in, stretch the other one straight out.

Russian Twist 50 reps
Begin in a seated position with bended knees and flat feet. Lean back slightly with a strong straight back and get into a comfortable position, contracting your ab muscles. Stretch your arms out in front of you and twist the torso from side to side. For more intensity, tap the floor to the right of your hip and then the left side.

Side Plank Hip Dips 20 each side
Another variation of the plank exercise, start in a side plank position with your elbows touching the ground. Drop your hips to touch the floor as you inhale and exhale while bringing them back up.

Side Plank hold 30 sec each side
Using one arm, either your forearm or your hand, line it up beneath your armpit and stack your feet on top of one another. Ideally, you want to create a “T” shape with your body.

Elevated Plank hold 2 minutes
In a low or high plank, use an elevated surface like a bench, step or ball, and hold this position

High Plank From The Hands 2 minutes
Get your body into a push-up position but hold it up. Place your hands directly beneath your armpits and keep your legs straight, flat belly strong back!

Low Plank From Elbows 2 minutes
Place your elbows and forearms on the floor beneath your armpits and lift your body off the floor with your legs straight.

Ciao for now!

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Your core is more than just a 6 pack!

Hi guys,

To build a strong core, you need more than just do ab crunches and sit ups.

You need to exercise a variety of muscles from your hips all the way to your shoulders. A lot of people tend to think of the core as six-pack or nice toned abs.

Actually the abdominal muscles are a very small part of the core and they have a limited and specific action

The “core” actually consists of many different muscles that stabilize the spine and the pelvis, and that run the entire length of the torso.

When these muscles contract, they stabilize the spine, pelvis and shoulder girdle and provide a strong base of support. .

The core muscles also help us stand upright and move on two feet.

These muscles help control movements and transfer energy, shift our body weight and move in any direction.

A strong core distributes the stresses of weight-bearing and protects the back.

What are the core muscles?

In general the muscles of the core run the length of the trunk and torso.

The following list includes some of the most commonly identified core muscles and the lesser known groups.

• Rectus Abdominus:  Located along the front of the abdomen, this is the most well-known ab muscle and is often referred to as the “six-pack” due to it’s appearance in fit and thin individuals.
• Erector spinae: Three muscles that run along your neck to your lower back.
• Multifidus : Located under the erector spinae along the vertebral column, extends and rotates the spine.
• External obliques:  Located on the side and front of the abdomen.
• Internal obliques: Located under the external obliques, running the opposite direction.
• Transverse abdominis : Located under the obliques, it is the deepest of the abdominal muscles and wraps around your spine for protection and stability.
• Hip flexors: Located in front of the pelvis and upper thigh. These muscles are :psoas major, illiacus, rectus femoris, pectineus and sartorius (you’re welcome you needed to know that)
• Gluteus medius and minimus – located at the side of the hip
• Gluteus maximus. hamstring group and piriformis:  Located in the back of the hip and upper thigh leg.
• Hip adductors: located at medial thigh.

The benefits of good core strength

•  Reduces Back Pain
  The abdominals get all the credit for protecting the back but they are only a small part of  the core. In fact, it’s weak core muscles that are linked to the most common low back pain. Weak core muscles result in loss of appropriate lumbar curve and bad posture. Stronger, balanced core muscles help maintain appropriate posture and reduce strain on the spine.
• Improves Athletic Performance
  Because the muscles of the trunk and the torso stabilize the spine from the pelvis to the neck and shoulder, they allow the transfer of power and energy to the arms and legs. All the powerful movements originate from the center of the body out, and never from the limbs alone. Before any powerful, rapid muscle contractions can occur in the extremities, the spine must be solid and stable and the more stable the core, the most powerful the extremities can contract.
•  Improves Postural Imbalances
  Training the muscles of the core helps correct postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness; the type of fitness that is essential to daily living and regular activities.

Exercises that will build Core Strength

Core strengthening exercises are the most effective when the torso works as a solid unit and both front and back muscles contract at the same time.

Abdominal bracing is a basic technique used during core exercise training. To correctly brace, you should attempt to pull your navel back in toward your spine. This action primarily recruits the transverse abdominus. You should be able to breathe evenly while bracing and not hold your breath.

What Are the Best Core Exercises?

Core exercises are most effective when they engage many muscles throughout the torso that cross several joints and work together to coordinate stability. Core muscles need to work as a unit, contract at the same time, across joints in order to stabilize the spine. Some of the best core exercises are simple bodyweight exercises, including the following:

• Plank

• Side plank

• The basic push-up

• V-sits

• Squats

• Hip lift

• Oblique twist

• Plank on a balance ball

• Lunge with twist

• Supermans

Ciao for now!

At home full body workout!

Hi guys,

Happy Friday!

Enjoy this 30 minute bootcamp workout that will kick your butt right at home!

All you need is a yoga mat!

Perform a 2-3 minute warmup including squats, lunges, jumping jacks, running in place.

Do each sets of exercises twice :

1. 40 squats, run to the other side of the room and back into 20 high knees
2. 30 reverse lunges, run to the other side of the room and back into 20 high knees
3. 10 push-ups, run and back to 30 high knees 
5. 5 burpees, run and back to 40 high knees
6. low shuffle from one side of the room to the other, back on mat and 1 burpee
7. low shuffle side to side of the room, back on mat to 1 inchworm with a push-up
8. 1 minute plank
9. 1 minute plank jacks
10. 1 minute mountain climbers
11. 2 minutes wall sit
12. 1 minute heel touches
13. 1 minute Russian twists
14. 1 minute bicycle crunch
15. 1 minute knee tucks

Have a great workout!

Don’t forget to stretch!

Ciao for now!