Importance of the Core

If you train, or have ever trained, you have probably heard your trainer say "keep your core engaged", and unless this was explained to you properly, then you probably would have done what most refer to as "sucking in your stomach". This, however, is not core engagement. To truly engage your core (which you should be doing throughout every single exercise), you should follow these rules:

1. Maintain good posture - stand tall, shoulders back (as though you are a puppet on a string), and keep your eyes forward.

2. Now pretend there is an invisible string from your belly button to each of your shoulders.

3. Now use your abdominals to "tighten" this invisible string (this should feel much different that "sucking it in") - why? because you are activating your transverse abdominals, the deep abdominal muscle tissue vs. the rectus abdominals, which is what you are using to "suck it in" and are the superficial abdominal tissue. You will not create added force, power, or strength by using your superficial abs.

This is a great first step in understanding proper use of your core...BUT, your core muscles are not just your abdominal muscles! The core consists of all the muscles that keep you stable. With that in mind, here's a quick anatomy lesson:

As we can see from this picture, a strong core = a strong back (Latissimus Dorsi), strong glutes (maximus, minimus & medius), and hip adductors & abductors, as well as of course your TVA, Rectus abdominus, & Oblique abdominals.

Now, you need to stop thinking about your core as simply something that "looks good" when you're in shape. The core is arguably the most important part in any training regimen, responsible for coupling every action and creating a stronger output of strength, power & force. It is also responsible for trunk rotation, imperative for any athlete.

This is just a quick guideline/lesson on the importance of the core - now start training it!

Setting Intentions - not resolutions

It's January. If you're like most people, you indulged over the holidays, made excuses for the indulging & excuses for not exercising, and now, feel a little tired, a lot bloated, and generally unimpressed with your actions of the previous month. So what to do...make a New Years Resolution? No. I'm going to challenge you to set intentions for the following year. Intentions that will improve the overall quality of your life, improve "you", and that can be put into action when YOU feel ready...not when the calendar tells you to. The biggest thing to make sure of is that your intentions are smart- and don't present unrealistic expectations of yourself or others. Start small, and set "baby steps" - small steps that will eventually lead you to the bigger picture of what you want to accomplish. This is how success is achieved. When setting intentions, understand that some things may require assistance from a professional to help you set those realistic "baby steps" and get you to a place where it's second nature to maintain what you've learned on your own. There's nothing wrong with that - we all have to admit that we need a push at some point to get us going in the right direction.

So...tell me, what are your intentions and how can I help you achieve your big picture?