Category: The Best Workout

The Best Ab Exercise

 

Only Five Minutes a Day!

“What’s the best ab exercise?” That’s a question I’m constantly being asked. After 22 years in the fitness industry, I know that abs are the most talked about body parts. I know people want to know an easy answer so they can go do it for 1-5 minutes and be done with it. And that’s a good thing! You can accomplish a lot with a few simple ab exercises five minutes per day.

The Best Ab Exercise

In a minute I’m going to show you the best ab exercise. But first I want to share some vital information you need so you don’t injure yourself.

There’s a ton of great abdominal exercises out there that will strengthen, flatten, and tone.  I’ve got my own personal favorites. But, have you ever heard an instructor say “engage your core”  or “navel to spine” while you do the exercise and have no clue what that really means?  If so you are not alone.  After years in the fitness world and working with hundreds of clients I began to realize that few instructors, videos, and trainers take the time to show you how to engage the core properly.  It is assumed that you already know this.  It is so simple yet almost always gets skipped.

Do you know how to engage your core?

There’s a ton of great abdominal exercises out there that will strengthen, flatten, and tone. I’ve got my own personal favorites. But, have you ever heard an instructor say during a class, engage your core, or navel to spine  — yet have no clue what that really means?

If so you are not alone. After years in the fitness world and working with hundreds of clients I began to realize that few instructors, videos, and trainers take the time to show you how to engage the core properly. It is assumed that you already know this. It is so simple, yet almost always gets skipped.

If you have been taught how to engage your core properly, I applaud that trainer/instructor. However, when choosing the best abdominal workout, you still need to know what’s appropriate for your body to avoid injury.

Here are some things to think about before starting a new abdominal routine.

1)  Previous or current injuries. No exercise program should hinder the healing process. For example, if you have experienced a back or shoulder injury there are certain exercises that are not safe for you.

2)  Have you had a surgery? If you recently had any type of surgery (this includes C-section) or if you have recently given birth, there are great post-surgery ab exercises that you can do but a qualified professional should be showing you.

3)  Are you pregnant? Exercising when you are pregnant is a lot more popular now.  You definitely want clearance from your doctor first. Then, make sure you are working with a trained professional in pre-natal exercise.  Doctors recommend that you don’t start any new exercise routines while pregnant.

4)  Does your back hurt while or after you are doing the exercise? Pain is an indicator. It is your body telling you to stop and address the pain. It may be that the exercise is too advanced and should be modified. For example, if you are new to formal exercise, then a “boot camp” level workout is usually not a safe place to start. Work at your current level and advance when you feel strong enough.

Even if none of the above apply to you, always check with your doctor or medical professional before starting ANY new fitness routine.

With a whole month, and in some states several months of summer ahead of us I know you want to get started on that ab routine right away. That’s why I made a video for you .

In this video I teach you how to “engage your core” and use your abs safely. You can perform this exercise anywhere and any time to achieve a stronger, more toned abdominal area. This is the first exercise I teach my private clients and it is the foundation that all other core work is built on. It’s my gift to you. I hope it gets you on the road to the best abs ever.

Please let me know if this has helped you by commenting below. If you would like to see me release more videos with ab exercises or other strength training, please comment as well! I’m here to help you succeed!

Click here for your video link!

To your health and fitness!

Jennifer

 

 

Eight Tips To Save At The Grocery Store And Still Eat Healthy!

According to a new national poll of more than 1,000 women, published in the June 2012 issue of ShopSmart magazine (from the publisher of Consumer Reports), 57% of respondents said their main reason for not eating a healthy diet was cost.

How sad because it is possible to eat healthy on a budget!

I realize that your budget may be limiting you. I’m sure you want to stick to your budget so you can keep your household finances in order. A healthy bank balance plays an important role in reducing stress in your life!

However, let’s put this into perspective. You’ve heard it all before, how you can’t put a price tag on your health. Yet you aren’t sure how to get around it. You know that when your health is compromised, it is difficult to have the energy you need for the good things in life. Poor health can negatively affect every area of your life — time with family or friends, your performance at work and more.

The financial costs of illness can be steep! A major illness can destroy a carefully kept budget due to loss of wages, high medical bills, and sometimes even bankruptcy.

With all that said, you can’t afford not to eat healthy! The best part about it is that it is possible to eat healthy while staying within your budget.

Here are eight tips for eating healthy without breaking the bank!

1)  Make a list!  Plan your meals for the week and make a list. This keeps you from wasting food and money. For more meal planning tips, check out Meal Planning Helps You Lose Weight.

When planning, alternate the meatier dishes with meals that offer less meat with lots of veggies and healthy grains. This will help you stretch your dollar and increase your fiber intake.

Include other needed household items on your list, like toiletries and cleaners. Then, go to the store weekly. This will limit impulse buying exposure to one trip per week. After awhile you will get so good at making your list that you will add things to the cart by choice, not by impulse.

2) Compare prices! Not all stores have the same prices for the same or similar items.  I shop Trader Joe’s for a huge part of our list. The remainder I buy at our specialty markets and Nob Hill Foods. Trader Joe’s has a great selection of healthy foods, and the majority of their products are priced lower than their competitors. I only buy at Nob’s or specialty stores what I can’t find at Joe’s, plus the items I know are priced better elsewhere. Get to know the different stores in your area and their price differences. If they are close together, consider making multiple stops on your shopping day.

3)  Buy the store name brand! Many store’s have their own brands now which cuts costs significantly. Often times it’s the name brand food with a different wrapper. Read your labels and make sure you are avoiding trans fats (partially hydrogenated oils) and high fructose corn syrup. Organic foods are becoming more and more available under the “store brand” labels, so always check to see if your store has that option.

4)  Shop in season! Fruits and vegetables are always less expensive when they are in season. When you buy out of season you are paying for the extra shipping. Consider freezing seasonable fruits and veggies while they are less expensive and save them for later.

5)  Know your source! Local farms and ranches may opt out of the Organic label because of cost. This doesn’t mean that they aren’t growing and raising the food in it’s purest form. Visit your local butcher ,produce stand, bakery, and other specialized food shops. Often times you can buy natural foods that are antibiotic, hormone, and pesticide free without the hefty “organic” price tag. Ask the local farmer how the food is grown.

6)  Chop your own stuff!  I chop my own garlic. celery, onions, carrots, and other types of root vegetables. This allows me to buy organic and save the money I would be paying someone else to cut my vegetables for me.

7)  Watch the extras! Limit things like cookies, chips, sodas, and sugary cereals. Consider these foods to be treats. Try substituting fruit, oatmeal, and water.

8)  Get creative! Buy foods that can multi-task! I always have yoghurt on hand and use it for snacks, in place of sour cream in recipes, or to make smoothies. Only buying one product for multiple uses is great. I know I will use it up rather than watch it grow mold. Throwing away food is like throwing cash away.

Have a question or a money saving tip you’d like to share.  Please leave a comment below. I’m looking forward to talking to you!

Blessings!

Jennifer

 

 

 

 

 

 

 

The Best Workout Ever!

One of the top questions I get as a personal trainer is “What’s the best workout for ______?”  My answer is always the same. The best workout is the one you will do consistently.

This doesn’t mean that there aren’t specific exercises and training routines for certain goals.  For a flatter stomach I make sure I do my abdominal routine every day.

However, no matter how fantastic the program, if you’re not consistent, the odds of success are pretty slim.

There are legitimate reasons people give up on exercise routines!

1)  Boring!  Let’s face it, walking like a hamster on a wheel after a long day at the office does not sound that appealing. Most of us want to do something a bit more stimulating.

2)  Painful!  We’ve all found ourselves up late watching the guy with the chiseled stomach on the infomercial promising that if you bought the whole series you would look just like him. Eagerly you purchased the product! Now your knees and back hurt. Many of these intense workouts require foundational training that takes months or even years to establish. Heck, there is a very popular series out now that I have to modify to keep my knees safe! Signing up for exercise you are not ready for is a recipe for injury, guilt, and possibly depression!

3)  Takes too much time! Now more than ever, people are struggling to find time to exercise. The days of driving to the gym and doing an hour and a half workout seem like a fantasy to most people (except maybe retired empty-nesters).

The reality of being busy with legitimate priorities such as your spouse, children, work, home, and any other personal commitments — have eaten away at the 24 hours in the average person’s day. This leaves very little time to commit to exercise.

4)  Don’t like the surroundings! Surroundings matter! If you are someone that likes a lot of light, working out in a dark basement gym is not going to entice you. Many women feel uncomfortable in a gym setting. Or, if you are like me you prefer exercising outdoors. If you don’t like the environment that you have scheduled your workouts in, you will probably quit or it will be spotty participation at best.

5)  Lack of consistency! Whenever you start something new, you need consistency to create a strong habit. Major problem? Some of the reasons listed above can interfere with your ability to remain consistent long enough. This is a dead end — no new habit or skill needed for a long term commitment.

Oh my gosh Jennifer!  That’s Me! – How can I ever overcome these obstacles?

If you identify with any of these reasons but still have the desire to exercise, lose weight, and lead a healthy lifestyle  — I have solutions for you!

1)  Combat Boredom! You may find this hard to believe but after years of teaching aerobics classes and working in a gym, that’s the last place you will find me exercising! It is so boring for me! To combat this, I walk outside every day with my dogs.

Try attaching a task to your exercise. Walking is a great way to do this. Having a destination gives you a purpose and makes the exercise less boring. Being outdoors is always more stimulating for your brain as well.

Save the indoor exercise for days when the weather is less inviting. When exercising indoors, you can make “cardio”  machines more interesting with interval workouts. If the gym is your thing, try a class or a workout video for variety.

2)  Painful! Go see your doctor and get checked out before starting an exercise routine. She may suggest physical therapy or some strong foundational work before you start your new workout. Consider massage therapy for tight muscles. Exercise at your level — and run from any routine if the trainer says that feeling like throwing up “is normal at first”.

3)  Time!  Be realistic in setting your goals when time is an issue. If all you have is 20 minutes a day to exercise, then you don’t need a gym membership. You’ll take 20 minutes driving there!  Besides my daily walk, I do10 minutes of core work daily and a 20 minute strength training routine 2-3 times per week. This is all done in my home. You can accomplish quite a bit of effective strength training in 20 minutes!

For more detailed instructions on the time issue read  I Agree You Have No Time to Workout!

4)  Take a look around! Ask yourself if you like where you exercise — and be honest!  Most of my clients prefer exercising outdoors and in their home because they prefer that environment over the gym. Quite frankly, most people have nicer rooms in their homes for exercise.

Get creative. On nice days I take my mat, weights, and exercise ball out on the deck and do my workout. If it’s later into the evening I might even have a glass of wine while I do the exercise. That would ruffle some trainers’ feathers! For me, healthy living is all about balance.  It should make you feel better, not stressed out!

5)  Get Consistent! Ever wonder why exercise for some people is as natural as brushing their teeth? They have built “muscle” in that one particular area! Consistency is key when we are developing a new habit or skill. The more you do it the better you get. The problem is we often “bite off more than we can chew” — and that makes it hard to stay consistent.  I recommend picking one thing at a time. Walking 5-10 minutes per day is a great way to start. You may even start by taking the stairs at work every day. Once that is a habit, add a short walk at lunch 2-3 times per week.

The answer to “what’s the best workout?” is simple. The best exercise for you personally is whatever you can do consistently. Whether it’s your daily walk, a 20 minute strength routine, 15 minutes on the stationary bike, or gardening every day. You will benefit much more from consistent physical activity than sporadic sophisticated workouts.

Have a question for me or want to share your best workout! Please leave a comment below.  I want to hear your thoughts!

Blessings!

Jennifer