It’s just about that time of year again when the birds start chirping, the sun beats stronger and the bikini and tank tops in your closet start to rustle for some fresh air. We all love the dawn of summer, but let’s be honest: Months of sweaters, turtlenecks and gym membership cards that weren’t used as often as they should have been makes us all a little timid about baring our midriff.
Getting a flatter stomach by summer does not have to involve fear, thousands of crunches and lunches after lunches of un-dressed salads topped with a plain chicken breast. Instead, focus on these next three months of spring to start or ramp up your yoga practice for a lean and bikini-ready middle by summer.
Here’s how. (more…)
By Descygna Webb
The popular TV show Jersey Shore has brought about some colorful characters with an affinity for working out, like Mike “The Situation” Sorrentino. Many people have started to adopt the Situation’s routine of hitting the gym, tanning booth and doing laundry, or GTL as the cast likes to call it.
A product that is part of The Situation’s workout routine is NOx Edge. This is a dietary supplement that you take before you work out to enhance your strength and help you get bigger in a faster period of time. The supplement has been formulated to speed up your recovery time and raise nitric oxide levels which will increase muscle size. For men and women that want to bulk up and gain more strength, this product is designed to help those who are already working out on a regular basis and engaging in a healthy diet. By increasing your levels of nitric oxide, you will be able to boost stamina, increase your load capacity, maximize your muscle pump, and achieve longer workouts.
Fitness and weight loss is a science. Personal trainers, coaches, doctors and others in the health field know this, because we’ve studied it at length and have devoted our lives to it.
Unfortunately, most of what the general public knows about weight loss is what they hear on TV, read in magazines or glean from late night infomercials. The problem with that? Everyone is trying to sell you something. They don’t have your best interests at heart. Their goal is to confuse you into thinking they have the one, true answer, when, in fact, everyone knows the answer to weight loss: a healthy diet and consistent exercise.
There are a few insider tid bits that don’t make it to the general public very often, because it doesn’t help anyone sell machines or diet pills or meal plans. Sorry if any of these shatter your weight loss world as you know it, but knowledge is power, folks.
There are many benefits to having strong core muscles. Not only are these muscles important for balance and stability, but they also support the movements of the leg and arms while preventing injury.
Core Fitness is a new iPhone app that can help you strengthen this area. It uses a 40-minutes workout comprised of yoga stretches and resistance training exercised that work your upper legs, hips, buttocks, back, abs and shoulders. The creators of the app promise that you can see results by doing this workout just three or four times per week.
What do you get when you combine stunning good looks with international health and wellness expertise? None other than Brett Hoebel. Although he’s best known as the creator of RevAbs, you may also know him as the mastermind behind the rockin’ body of Victoria’s Secret model Karolina Kurkova. Hoebel was also co-star of the fitness reality show Fit Family on the Discovery Channel. Numerous other TV appearances on The View, the Today Show and Good Morning America have given us an opportunity to grow more familiar with his work and philosophy. Hoebel’s mind-body approach to wellness stems from his extensive education in health sciences and his martial arts training. Impressed? Me too, and so is everyone else. Rumor has it that Brett Hoebel may be replacing much-loved Jillian Michaels as Biggest Loser trainer for season 11. We’ll all miss Jillian, but who can resist watching him each week?
The following 600 second body blast workout was designed to target the entire body while increasing the heart rate at a rapid pace. This is a short, but perfect little workout for the holidays due to the lack of time, unpredictable weather, and the versatility to be performed at home- and to get a jump start on that New Years resolution!
600 Second Body Blast Workout (each exercise appears below for easy instruction)
Jumping squat thrusts (90 seconds): This exercise increases your heart rate while challenging your upper and lower body. Try to perform this movement for 90 seconds straight.
Bicycle crunches (90 seconds): This exercise targets your entire core region while helping improve your stamina and endurance. The hip flexors are also isolated. Try to perform this movement for 90 seconds without stopping.
The following five minute ab routine was designed to provide you with maximum results with minimum amount of time invested- perfect for the busy holiday season. The following exercise routine can be performed at home or at the gym, so there is no excuse not to fit it in to your day.
5 Minute Ab Routine
(Video examples of each exercise appear below)
- Bicycle crunches (1 minute): Start with your legs straight out in front of you, off the ground, and hands behind your head. Begin by bringing one knee in toward your chest and take the opposite elbow to that knee. Repeat by alternating knees and elbows. Bicycle crunches target the entire core: abdominals, obliques, and lower back.
This 8 minute ab routine is here to knock the socks off your current ab routine. This routine is designed to be done in the gym, unless you have the correct equipment at your house. Good luck and have fun!
8 Minute Ab Routine:
(video examples of all exercises appear below)
Crunch on decline bench with arms behind head (1 minute): This exercise targets the entire core region including the low back. The goal is to perform at a moderate pace for one minute.
Leg raise on incline/decline bench (1 minute): This exercise isolates the hip flexors and lower abdominals. If you experience low back pain, slightly bend your knees and continue the exercise.
The following ten minute ab workout is designed to target your all your core muscles while firming and toning your entire midsection. Each exercise targets a little bit different part of the core and by adding them all together, you get an amazing, complete- and quick- ab workout.
Ten Minute Ab Workout (video examples of each exercise appears below):
- Crunch with arms across chest (1 minute): While lying on your back, bend your knees and place your arms across your chest. Crunch forward slightly raising shoulder blades off the ground while releasing your back to the ground. Keep your chin pointed up towards the ceiling to avoid neck pain.
- Crunch with arms across chest and feet up (1 minute): While lying on your back, bend your knees and raise feet perpendicular to the ground. Crunch forward slightly raising shoulder blades off the ground keeping your chin up.
- Bicycle crunches (1 minute): While lying on you back, bring one knee in towards your chest while taking opposite elbow towards your knee. Repeat while switching knees and elbows.
Similar to the isometric plank, the isometric side plank, or side bridge, is an amazing exercise that engages the entire core region. Although it does engage the entire core, it isolates, or targets, the internal and external obliques. The obliques are located on the lateral (side) and anterior (front) parts of the abdomen and are used to flex and rotate the vertebral column, as well as compress the abdominal cavity by pulling the chest downwards.
The side plank/side bridge has multiple variations to help isolate a little different part of your core, depending on which variation you choose to use. The shoulder, or deltoid, also plays an important role in this exercise because it holds up the brunt of your body weight, so if you do have a shoulder injury or experience pain during the exercise, please refrain from doing this movement and proceed to do other core exercises to help target the obliques. (more…)