Building strength from the inside out! 

7 Day Core challenge

All the movements we make in life are initiated from the core, a stronger core equals a stronger body.  A stronger body means moving thru life in an easier more graceful manner and not to mention seriously decreasing the chance of injuring yourself.  Building core strength isn’t only about getting a six pack or a V, though those things will happen if you eat right and exercise.  But core strengthening is a dynamic process in which we develop strength as well as mobility throughout the torso through a variety of functional movements and exercises. 

For this challenge we will start with some very basic exercises and in a couple weeks I will follow up with a more dynamic, active set of exercises for more of a challenge. Start here, go for 7 days, check in with yourself to see if anything has changed in the way you feel and move and then do it again!! 

Wether you are in the gym on the regular or not working out at all right now, you can incorporate this quick bonus core series into your day or workout. You can do this anywhere without any equipment.  The series consists of 6 moves, 20-40 reps each repeat 2-3 times

Here she is:

• Mountain climbers (20 counting on the right)
• Basic stomach crunch (40)
• 45 degree leg lift (20 with both legs together or 10 ea side)
• Side plank hip press (20 on R)
• Static plank (hold for 20-60 seconds)
• Side plank hip press (20 on L)
• Supermans (40)

Some of these moves most people are familiar with, others may be completely new to you. Here is a brief explanation of each exercise:

Mountain climbers- From a plank position (on hands-or-elbows) pick up one foot and draw the knee into the chest, pause for just a moment to feel the front of the core contract then return the foot to the floor and do the other side.  Continue to alternate legs in a slow controlled motion

Basic stomach crunch- This one is self evident, but make sure to lift your upper body in a diagonal motion, think of lifting from the chest and not using the neck, a small movement is ok, we are not doing full sit ups.

45 degree leg lift- Laying on your back with a little bend in the knees, start with the legs up in the air just slightly lower than 90 degrees.  Slowly lower the legs as far as you can without the lower back lifting up off the floor and return the legs to just under 90 degrees.  Keep going up and down through your range of motion in a smooth controlled manner.  If this agitates the lower back then start with one kneed bent, foot planted on the floor and perform the exercise with one leg at a time.

Side plank hip press- From your forearm side plank make a small pushing movement of the hips up towards the sky.  Keep your body straight in that side plank!

Static plank- simply hold your perfect plank (hands-or-forearms) for at least 20 seconds, work up to 60 seconds or more.

Supermans- Laying face down with the hands behind the head pick the chest up off the floor and squeeze the back, lower and repeat.  If that isn’t challenging enough then add in lifting the legs as well and squeezing the back as the upper body and legs are up.  Imagine a string between your elbows and ankles and its shortening as you squeeze.


Make no excuses, get after this challenge every day for 7 days and see how you feel! You may be pleasantly surprised!!

Carryon in Health~

Teah

Busy as a Bee in Spring!

Hello Well.Fitters,

So, despite what the weather outside has been telling us, spring is here.  Spring always feels like a time to wake up, start projects I have been putting off and get busy finishing old projects.  

Right now for well.fit I am working on several things. First and foremost, I am planning an awesome 10 session bootcamp series for The Ladies Gun Club starting April 15th.  The Ladies Gun Club (LGC)  is our bootcamp program for ladies women and girls. I started this program last summer with a two week intensive. Everybody had a ton of fun, got great results and wanted to keep coming back.  So I moved here and have been offering bootcamps since.  These bootcamps are a great way to stay motivated, and kick your self in to a higher gear for the summer. It's is girls only, we sweat it out together and have a total blast doing it!  We focus body weight workouts with an emphasis on kicking up the metabolism through interval training.  We get results!  If you are new to well.fit and are in interested in joing the LGC please email me. I will answer any questions you might have and get you registered for the upcoming series.

We are also working on building a website specifically for the LGC and we will be beautifying the well.fit blog as well!  Briana is working on the graphic design and our talented friend Susan is working on building the site and helping me navigate the world of utilizing all the social media applications.

And as always I am exploring new exercise routines. I have been spending a lot of time in the gym torturing myself with a timer and a jump rope, working on metabolic routines. In addition to that I am working on a core challenge that everyone can do at home.  I will be posting the challenge in a few days so definitely check back, it will be a great way to boost your core strength with out a big time commitment.

I am also picking up nutrition coaching training.  This is something I started over a year ago.  In the course of relocating and getting settled it has totally gotten away from me, but I am hitting the books again. Soon I will be able to better coach you toward your goals be it weight loss, an event or just general improved health.

All in all there are many great things on the horizon!  Can't wait to get back in to bootcamp season, Here we go!

Carry on in health,
Teah