Tired of the mindless crunches but not willing to accept letting your belt out a notch? If you are like most women (and men), having fabulous abs ranks high on your fitness wish list. Whether you are struggling to lose that post-baby belly or simply looking for abs exercises that deliver true tummy-toning results, fitness expert Brandon Musick says his 15 Minute Abs Workout is all you need.
The tummy is a top trouble spot Musick, “Women and men rank protruding bellies, expanding waistlines and flabby abs as three top trouble spots.”And it isn’t just the 20-something single college crowd who seek slimmer waists. The ISSA certified fitness professional and Army Master Fitness Trainer, who has been in practice for more than 10 years and has been chosen 3 times as "best personal trainer", says fab abs are a fitness desire for people of all ages – from 15 to 95 years old – males and females.
Abs are the most challenging to change according to Musick, the torso, particularly the abdominals, is the most challenging area of the body to keep in shape. However, the right combination of exercises coupled with a healthy diet and balanced exercise program can tighten those hard to tone abs and boost your health, too.
What makes the 15 Minute Abs Workout superior? If you’ve been disappointed by the many abs flattening routines you see in health and fitness magazines or on TV – you know the ones, with the fit chick/dude sporting a serious washboard belly – it may be because you need a different approach to a toned tummy. Musick looks beyond the six-pack philosophy and recommends a core training approach to fab abs, meaning endless crunches are out, and training your major torso muscles is in.“The four routines I coach offer a unique blend of exercises, including some techniques from yoga, Pilates and physical therapy. The exercises target the midsection from every angle, using a variety of positions to give you the best results, both aesthetically and functionally,” he explains.
The importance of core training; Core training and functional fitness have become the fitness norm with many health, fitness and sports professionals and is viewed as a celebrity fitness secret. And with good reason: Viewing your body as a system and training major muscle groups to work together is not only an efficient way of exercising, it is effective in giving you full body fitness. “Core training is an integrated approach to working the muscles of the torso and pelvis, training them to function as a unit, instead of in isolation,” says Musick.
“The abdominals and spinal extensors are key players in core training, providing support for the spine and maintaining its proper alignment. As you tone your abs, you also develop core strength, which improves your posture, creates support for the low back and relieves upper-back and neck pain.”You may be striving for a tight tummy to better your appearance, but a toned torso provides so much more. A strong core provides stamina, stability and power in your everyday activities and it helps you look and feel better.
The heart-health factor: Experts warn that belly fat is the most unhealthy type of fat to have on your body. Musick concurs, “Fat found deep in the abdomen is the real culprit. The enzymes in abdominal fat cells are very active, allowing fat to move easily into and out of the cells. The greater amount of fat in the abdominal cavity, the greater amount that can be dumped into the bloodstream, contributing to high cholesterol levels and heart disease.”Musick refers to abdominal fat as “toxic fat” and recommends exercise to get rid of it. Research shows that exercise reduces the size of fat cells in the belly more effectively than dieting alone and that it also prevents fat from being stored in the organs and muscles.
The 15 minute abs routine: Though Musick's core training program is designed to take 15 minutes, don’t expect to get a six-pack on 15 minutes alone. Musick recommends supplementing your abdominal exercises with regular cardio activity – 30 minutes five days a week – and a healthy diet.
When your ready for results!
Tuesday, September 22, 2009
women worry more about weight than cancer
I saw an interesting video from the Today Show (aired 1 year ago.) and I want to share it with you.
I was floored when I heard that more women worry about their weight than they do about cancer.
In fact, in their statistics they show that of all the professionals that a woman can hire - the number one professional is a personal trainer.
Once again this proves that personal training is more in demand and mainstream than ever before.
Here's the video: http://www.msnbc.msn.com/id/21134540/vp/24790557#2479055
I was floored when I heard that more women worry about their weight than they do about cancer.
In fact, in their statistics they show that of all the professionals that a woman can hire - the number one professional is a personal trainer.
Once again this proves that personal training is more in demand and mainstream than ever before.
Here's the video: http://www.msnbc.msn.com/id/21134540/vp/24790557#2479055
Wednesday, September 2, 2009
Rules of Health
Let's face it, if you are not healthy, life can be miserable. I follow these guidelines, and over the years, they have worked for me.
WORK OUT REGULARLY
This will build muscles, keep them toned, (HARD BODY) and eliminate unsightly flab that just hangs off the body and dangles there.....do leg raises or other abdominal exercises for a flat stomach & good abs. Scapular protraction type exercises keep your chest muscles and ligaments from sagging. You must do this as long as you live!!!...... missing work-out time is not an option! Bones and muscles that are not stressed will lose mass and strength as well as tone. If you are not sure what to do, you may want to look into getting a personal trainer. Use it or......lose it.
KEEP YOUR COLON CLEAN
Many diseases start in the colon & from bad diets. Fecal material becomes impacted in the colon and is not eliminated, resulting in bulging pot-bellies. Some people have had up to 8 pounds of uneliminated fecal matter in their intestines! The toxins from this uneliminated fecal matter poison the body. Eat plenty of fiber and use a good natural cleanse like psyllium husk powder. If you are doing this for the first time, start off with way less that the minimum and work up slowly. Avoid eating iceberg head lettuce, as this can stick to intestinal walls. Use Romaine lettuce instead.
AVOID REFINED WHITE SUGAR PRODUCTS
These include store-bought candies, cakes, cookies, pies, soda pop, ice cream, etc. It has been said that refined white sugar can cause blood platelets to be more sticky, increasing the risk of clots, damage to the pancreas (diabetes), depression of the immune system (a can of pop can depress the immune system by as much as 33%!), hypoglycemia, kidney damage, osteoporosis, activation of AGING, free radical formation in the blood, hormonal imbalance, liver damage, hypertension, fat, & bacterial intestinal fermentation. Refined white sugar has been referred to as the "sweet white death". Organic honey can be used as a natural sweetener & in cooking! You can also use dried sugar-cane juice that not been processed by man. It is a tan color and can be purchased at your local health food store. Refined white sugar also leaves a horribly acidic digestive by-product. Enough said.
USE SEA SALT, NOT "TABLE SALT"
Table salt is pure NaCl (halite) The over-usage toxicity of halite causes fluid retention in the body in an effort to keep it out of your cells. Packaged, deepfried "snacks" contain lots of halite. Sea Salt is natural, and contains other important trace minerals from the ocean that we need.
TAKE GOOD VITAMIN/NUTRIENT SUPPLEMENTS
Your body is an electro-chemical device. It needs proper proportions of vitamins & minerals in order to function properly (e.g. calcium, magnesium, phosphorus, selenium (anti-cancer), etc.) If you are not sure what will work best for you, consult a professional nutritionist.
GET QUALITY REST/SLEEP
Sleep is important for renewing the body. The amount of sleep required can vary from person to person, but it is important to release into the full stages of sleep.
AVOID UNNATURAL SUBSTANCES
Artificial sweeteners can contain Aspartame. This artificial sweetener, when digested, can yield up to as much as 10% methanol (poisonous wood alcohol) which is metabolized to FORMALDEHYDE (used in embalming fluid), which is very toxic to DNA. Do NOT ingest margarine or other hydrogenated oils, which are unnatural. You may as well eat plastic. Preservatives used in many packaged "foods" are not good for you either.
MAINTAIN PROPER BODY pH
Everything you eat will either leave an alkaline or acidic digestive by-product. An acidic body pH will leave you prone to disease, including cancer. Cancer cells can not exist in an alkaline environment. Cancer patients have had pH readings of as low as 4.5! (highly acidic body chemistry, showing a gross imbalance in the body, possibly including a calcium imbalance...) Osteoporosis is a condition that occurs because of acidic body pH. In people with highly acidic diets, the body, in a desperate effort to maintain its correct pH level, will get alkalinity from the only place in can, the calcium ions in the skeletal structure. Asparagus, melons and dates are very good things to consume, as they help to alkalize the body. The shelves in the stores are lined with preservative-laced, packaged products that are not fit for a dog to eat, let alone a human. Many of these products, contain astronomial amounts of refined white sugar or fat. The old saying "an apple a day keeps the doctor away" also has some Truth to it.
AVOID DRUGS AND BOOZE
Street drugs (heroin, crystal, X, cocaine, etc.) will kill you. Prescription drugs can also do you in. Booze leaves a very acidic digestive by-product. My opinion is (speaking from experience and my own stupidity many years ago) that booze should be left alone.
MEDITATE AND DO CHAKRAL BALANCING
These are essential to the Health of the Body, Soul and Spirit. More Power will Flow if you are Healthy. Yoga is also good. Imbalance in any one of these three areas can affect your whole being.
PLACE EMPHASIS ON AETHSETICS
You are affected by your environment. If your house is a jumbled, cluttered mess, loaded with knick-knacks and all sorts of other eyesores and miscellaneous junk, that can and WILL sap your Energy and add stress. Many people fall victim to their own disorganization. If you haven't used something in the last year, get rid of it. Keep things simple and organized. Get the best you can afford, and not cheap junk that won't last. I prefer leather furniture to cloth-covered, which absorbs sweat and can harbor bacteria. You get the idea. If you are not sure how to start, you may want to read up on Feng Shui, etc..
WORK OUT REGULARLY
This will build muscles, keep them toned, (HARD BODY) and eliminate unsightly flab that just hangs off the body and dangles there.....do leg raises or other abdominal exercises for a flat stomach & good abs. Scapular protraction type exercises keep your chest muscles and ligaments from sagging. You must do this as long as you live!!!...... missing work-out time is not an option! Bones and muscles that are not stressed will lose mass and strength as well as tone. If you are not sure what to do, you may want to look into getting a personal trainer. Use it or......lose it.
KEEP YOUR COLON CLEAN
Many diseases start in the colon & from bad diets. Fecal material becomes impacted in the colon and is not eliminated, resulting in bulging pot-bellies. Some people have had up to 8 pounds of uneliminated fecal matter in their intestines! The toxins from this uneliminated fecal matter poison the body. Eat plenty of fiber and use a good natural cleanse like psyllium husk powder. If you are doing this for the first time, start off with way less that the minimum and work up slowly. Avoid eating iceberg head lettuce, as this can stick to intestinal walls. Use Romaine lettuce instead.
AVOID REFINED WHITE SUGAR PRODUCTS
These include store-bought candies, cakes, cookies, pies, soda pop, ice cream, etc. It has been said that refined white sugar can cause blood platelets to be more sticky, increasing the risk of clots, damage to the pancreas (diabetes), depression of the immune system (a can of pop can depress the immune system by as much as 33%!), hypoglycemia, kidney damage, osteoporosis, activation of AGING, free radical formation in the blood, hormonal imbalance, liver damage, hypertension, fat, & bacterial intestinal fermentation. Refined white sugar has been referred to as the "sweet white death". Organic honey can be used as a natural sweetener & in cooking! You can also use dried sugar-cane juice that not been processed by man. It is a tan color and can be purchased at your local health food store. Refined white sugar also leaves a horribly acidic digestive by-product. Enough said.
USE SEA SALT, NOT "TABLE SALT"
Table salt is pure NaCl (halite) The over-usage toxicity of halite causes fluid retention in the body in an effort to keep it out of your cells. Packaged, deepfried "snacks" contain lots of halite. Sea Salt is natural, and contains other important trace minerals from the ocean that we need.
TAKE GOOD VITAMIN/NUTRIENT SUPPLEMENTS
Your body is an electro-chemical device. It needs proper proportions of vitamins & minerals in order to function properly (e.g. calcium, magnesium, phosphorus, selenium (anti-cancer), etc.) If you are not sure what will work best for you, consult a professional nutritionist.
GET QUALITY REST/SLEEP
Sleep is important for renewing the body. The amount of sleep required can vary from person to person, but it is important to release into the full stages of sleep.
AVOID UNNATURAL SUBSTANCES
Artificial sweeteners can contain Aspartame. This artificial sweetener, when digested, can yield up to as much as 10% methanol (poisonous wood alcohol) which is metabolized to FORMALDEHYDE (used in embalming fluid), which is very toxic to DNA. Do NOT ingest margarine or other hydrogenated oils, which are unnatural. You may as well eat plastic. Preservatives used in many packaged "foods" are not good for you either.
MAINTAIN PROPER BODY pH
Everything you eat will either leave an alkaline or acidic digestive by-product. An acidic body pH will leave you prone to disease, including cancer. Cancer cells can not exist in an alkaline environment. Cancer patients have had pH readings of as low as 4.5! (highly acidic body chemistry, showing a gross imbalance in the body, possibly including a calcium imbalance...) Osteoporosis is a condition that occurs because of acidic body pH. In people with highly acidic diets, the body, in a desperate effort to maintain its correct pH level, will get alkalinity from the only place in can, the calcium ions in the skeletal structure. Asparagus, melons and dates are very good things to consume, as they help to alkalize the body. The shelves in the stores are lined with preservative-laced, packaged products that are not fit for a dog to eat, let alone a human. Many of these products, contain astronomial amounts of refined white sugar or fat. The old saying "an apple a day keeps the doctor away" also has some Truth to it.
AVOID DRUGS AND BOOZE
Street drugs (heroin, crystal, X, cocaine, etc.) will kill you. Prescription drugs can also do you in. Booze leaves a very acidic digestive by-product. My opinion is (speaking from experience and my own stupidity many years ago) that booze should be left alone.
MEDITATE AND DO CHAKRAL BALANCING
These are essential to the Health of the Body, Soul and Spirit. More Power will Flow if you are Healthy. Yoga is also good. Imbalance in any one of these three areas can affect your whole being.
PLACE EMPHASIS ON AETHSETICS
You are affected by your environment. If your house is a jumbled, cluttered mess, loaded with knick-knacks and all sorts of other eyesores and miscellaneous junk, that can and WILL sap your Energy and add stress. Many people fall victim to their own disorganization. If you haven't used something in the last year, get rid of it. Keep things simple and organized. Get the best you can afford, and not cheap junk that won't last. I prefer leather furniture to cloth-covered, which absorbs sweat and can harbor bacteria. You get the idea. If you are not sure how to start, you may want to read up on Feng Shui, etc..
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