When it comes to your core muscles, one group often gets overlooked … until they become a problem! That is because when we think of our core, we usually only think of the six pack of muscles.
Did you know that your pelvic floor muscles are the FOUNDATION for your core? We forget all about the pelvic floor muscles until we start having bladder issues but they work very hard to support you – as well as all the organs that are inside your pelvic region.
The pelvic floor muscles give you the ability to control urine, feces and gas, and can delay emptying until it is convenient. Keeping those muscles strong and fit can make a big difference in your body’s overall stability, as well as your digestive and reproductive organs. When you contract the pelvic floor muscles they lift up the internal organs in the pelvis and tighten the vagina, urethra, and anus.
This doesn’t just apply to women, BTW – men also benefit from...
I’ve got an eye-opener for you today. It’s all about warning signs that your core muscles are getting weak. This is HUGE for your fitness & wellness journey because your core muscles are some of the most important in your body. They support your spine and your internal organs, they help maintain bladder control, and they power almost every movement you make. The problem is, our lifestyles work against having a strong core – and over time your muscles can get weaker without you even realizing it! This can set you up for poor posture, injuries, aches & pains, and more!
Have you noticed any of these warning signs?
7 Warning Signs You Have a Weak Core
Here’s a test to try right now: sit down in a chair, wait a few seconds, and then stand up. Did you automatically reach out to grab a table, desk,...
Motivation - it comes out of nowhere and disappears just as quickly!!
One of my favorite quotes is by Zig Ziglar and he says "People often say that motivation doesn't last. Neither does bathing, that is why we recommend it daily!" Well, from my personal experience it can be challenging to get it back in terms of working out. It's not quite the same as motivation in other areas of life. I can simply listen to a quick podcast or read a personal development book and it will motivate me in life quite easily, but working out is a different story. Life happens and whether it is stress or illness, exercise can just feel like an overwhelming task on the to-do list. So what to do when the motivation is gone but you still want to stay in shape? Mini-workouts!
If you have tried out any of my YouTube workout videos, you know that I like to keep my workouts fairly short anyways. Most of my workouts are 15 minutes long but this new one only takes three minutes!!
Mini-workouts are just two...
I have to be honest, being chronically ill is like living on a roller coaster. My body is continually challenging me and it's difficult to keep the mind balanced when the body is pulling you up and down. Between the body and the mind, it is difficult to be as focused, productive, and consistent as I am used to. These last six weeks have been a really difficult phase but I am finding my way back and feeling a little better these last couple of days.
I tell you this because I have been struggling to find my way to be consistent with The Flexibility Guru. I started a YouTube channel but I have been at a loss on what I can share that would be most helpful. Today I feel like I have discovered at least one focal point for the channel! I am going to be sharing more workouts for people struggling with chronic illness. Now you don't have to be ill to do these workouts - they would be great for seniors, beginners, and self care days too!
Over the last couple of months I have really...
The online world is FULL of fitness and wellness professionals that all have varying degrees of qualifications. Some people's only qualification is that they look the part by living the lifestyle or have good genetics. Some people may have gone to college for a health related career but some may have just taken a one-day online course and now because they look the part and say there are qualified - you trust them. I would recommend you look into the qualifications of anyone you are trusting with your body and health.
From my personal experience, one certification isn't nearly enough. It doesn't quite prepare you for the real world and the wide variety of human bodies and their issues.
Now, I have to be honest - I am horrified by all the people working out, unsupervised at home, following...
A Short & Sweet workout…well maybe not sweet, let’s replace that with sweaty! Make sure you get warmed up for a few minutes before you get started but that is also why the first exercise is high knees because that will finish off your warm up quite nicely.
Tabata training is performed in intervals working as hard as you possibly can for twenty seconds and resting for ten seconds. During your rest period try to take a couple deep breaths in through your nose and out through your mouth to help slow your heart rate down and prepare for the next round. You repeat this eight times to total four minutes. Take a one minute break in between each exercise. Don’t hold back! You should not be able to work as hard/fast on your last round as you do on your first. If you can that means you are not giving each round 100% effort or perhaps you are a super hero.
Low Impact: March in place with high knees as quickly as you can bringing your knee as close to...
I have provided you with ten different exercises so you could stop right there with a quick workout or you can keep repeating as many rounds as you would like for a longer, more challenging workout. Every time will be a slightly different workout which will help keep you from boredom and keep your body challenged in different ways.
If you want a longer workout, another option would be to do this entire workout tabata style instead of counting repetitions. Since tabata rounds take four minutes each, that would make this a 40...
Mountain climbers are a complex exercise. You are in plank position so your arms and shoulders are holding you up while your core and legs are also engaged. Your cardiovascular system is working as you are alternating pulling your knees in towards your chest. The entire body is working hard which is why it is very challenging to do for the full eight rounds that tabata training entails. This is why I have most of my clients alternate just holding plank position with mountain climbers…and even this can be challenging!
While holding plank position remember to flex your feet and push through your heels while lifting the belly button up towards your spine to engage the abdominals and avoid lower back pain.
No matter what your schedule today entails I am sure you can fit four minutes into your day for this four minutes of tabata training!
20 second forearm plank
10 second rest
20 second mountain climber
10 second rest
20 second forearm...
Here is a quick leg workout you can do without any equipment in as much or as little time as you have available. The goal is to do as many rounds as you can until you are burned out but if you only have ten minutes, then simply do it as many rounds as you can in ten minutes. The purpose of this is to give you a wonderful lower body and cardio workout with any excuses to get in your way.
*Click on the name of the exercise for a quick YouTube video demonstration if you need it!*
Tabata: High Knees - A tabata is a specific type of interval training. You are working as hard as you can for 20 seconds, resting and catching your breath for 10 seconds and then repeating for a total of 8 rounds (4 minutes). If you are a beginner, you may just want to march in place with high knees but if you are more advanced, you should be running in place with high knees. Swinging the arms and trying to get the elbows up towards shoulder level...