Thursday, August 28, 2008
Friday, August 22, 2008
Thursday, August 21, 2008
Tuesday, August 19, 2008
Core training is a hot buzzword in fitness. Seems like everything abs these days is being inaccurately labeled core which is creating a great deal of confusion. What are the differences between core training (properly defined as functional core performance) versus the standard abdominal crunch, and why should you care? It’s because the end result, how your body looks and performs, is profound.
Let’s begin by defining both terms. Did you know “Crunch” is a slang term and not a real word found in any exercise science college textbooks such as Exercise Physiology by McArdle, Katch, and Katch? It’s a word that was coined back in the early days of bodybuilding. Traditionally, a crunch or sit-up is performed lying face up on the floor with bent knees, then lifting the upper torso and knees together. Most physical medicine experts define a crunch as a simultaneous flexion of the spine, mainly lumbar, and hips. Crunches primarily train your two, superficial abdominal muscles, the rectus or “six pack” and obliques. The goal of crunches is to build hypertrophy and definition, which is purely cosmetic according to Dr. Jerrold Petrofsky, Dept. Chair of Physical Therapy at Loma Linda University in California and Steve Thomas, MS, RPT of Steve Thomas PT in Brentwood, CA. They state that training just these two ab muscles without properly strengthening and conditioning your entire core produces muscle and structural imbalance in your entire trunk and body, which often leads to back injuries and pain. Back pain is the #2 medical complaint Americans have, right behind the common cold (US Consumer Safety Commission).
The purpose of functional core training is to strengthen the stabilizer muscles in your entire trunk or core. Your core is the entire region beginning from the base of your skull down through and including your hips. Your core is an amazing anatomical composition of about 12 muscles that wrap around your midsection like a girdle or back brace. Some of these important muscles are the transverse abdominus, erector spinae, obliques, pelvic floor (PC), illiopsoas, and multifudus to name a few. All movement begins from your core. The goal of functional core training is to establish a proper of sequence of muscle firing patterns that will create good, strong upright posture and alignment, a strong back, balance, gait, and, finally, movement by your legs and arms. In other words your core is essential for every movement in life. A balanced, strong body requires a well-aligned, balanced, strong core. From a purely cosmetic viewpoint, when properly trained the core acts like a girdle; holding and pulling in your entire abdominal region tight and flat-especially that lower belly pooch sag problem area.
Core moves can be done in a variety of positions. The best core moves are performed in an athletic stance position and oftentimes use fitness products like a stability ball or bosu to create instability forcing your trunk to instinctively use all your stabilizer, core muscles. Before you begin, the key to a successful core move that truly engages all your core muscles must begin with a proper, CORRect set up. All you need to do is maintain good or neutral spine alignment before and throughout each and every move. Good alignment is achieved by keeping your ears stacked directly over your shoulders and hips, pulling and keeping your shoulders down, pulling your belly in tight or what is called “bracing” your belly/core, and doing a continuous, soft Kegel (also known as a pelvic floor pull-up). You can find and activate your pelvic floor muscles by stopping your urine mid-stream. Then, you can do a soft, easy Kegel by pulling or zipping your pelvic floor muscles up and into your pelvic cavity.
Most body builders and fitness buffs do an endless amount of crunches or sit-ups to achieve flat, sculpted six packs abs. However, because sit-ups only train the two, superficial ab muscles, the biomechanics are all wrong. Crunches or sit-ups do not train the important core muscles that truly act as an abdominal girdle by pulling your mid-section in tight and flat. Thousands of repetitive, boring crunches won’t help you get the flat, sculpted abs of your dreams. Only true, functional core performance moves will get you those abs, along with developing a strong, healthy back.
Why Do We Have More Lower Belly Fat and Pooch Sag?
Couple reasons according to Dr. Petrofsky: First, fat like everything else travels South due to gravity. Fat cells are also loosely held together than muscle or bones making them even more susceptible to gravity’s pull. Second, our upper abdominals are held in tight by our rib cage which is a natural girdle holding in our vital organs and intra-abdominal fat.
Monday, August 11, 2008
- Eat yogurt with live cultures and take a probiotic that includes acidophillus and bifidus every day to boost the good bacteria that lives healthfully in your digestive tract. These good bacteria keep your regular and prevent gas and bloating which causes your gut to recommend is Da Vinci's Chewable Mega Probiotic Plus, my gut has never felt better as I no longer suffer from uncomfortable belly-bloat and stomach pains.
- Avoid carbonated drinks. Carbon dioxide found in carbonated beverages stays in your stomach, causing bloating.
- Drink peppermint teas and peppermint-flavored waters. Peppermint is a homeopathic remedy that sooths your stomach and digestive tract muscles, naturally relieving abdominal bloating.
- Skip salty foods. Foods that contain excessive sodium make your body retain water. Water retention makes you look bigger and puffier all over.
- Do not chew gum. Chewing gum also causes you to swallow air. Sugarless gum contains sorbitol, a sugar substitute, which your intestinal bacteria turns into gas giving you that awful lower belly pooch.
Sunday, August 3, 2008
I am so happy to announce that my new Health and Fit Biz site, www.LindaLaRue.com, is finally launched! Whew, feel like I should write a one page report entitled, “What I Did This Spring and Summer.”
I invite you to check out my new site www.LindaLaRue.com. I’ve posted a few before and after pics of folks who have had success following my Crunchless Abs workouts and SOUPer Slim Diet Plan.
Most folks in our test group lost an average of 7 to 8 inches from their waist in 8 weeks! Talk about going from Fattie to Fittie! No one starved, we all had fun, and saved money too as my farmer’s market soups are only pennies per cup to make. I carefully created this diet because I hated most of the popular diets today featuring weird expensive foods which taste like cardboard, and do NOT fill me up—so I always starve. Plus, with gas being close to $4 dollars a gallon and the economy in a recession, I like a diet plan that saves you money while you lose weight safely. Now that makes me happy and I hope you too. Hey, isn’t life is complicated and expensive enough? These days I am seeking happy, souper simple solutions.
*Great diets get the best results along with effective workout routines. Order my Crunchless Abs® workout DVDs today at www.LindaLaRue.com or call 800-231-5785, and start weaving a beautiful, new abdominal girdle that will pull your mid-section in tight and flat forever.