The term "core" is thrown around a lot in the fitness community; so much so that it has become an anatomical celebrity. Everyone seems to have their own theories and methods of strengthening their core, and all of these vary in legitimacy. Despite all of this hype, our cores truly are important and play a crucial role in basic, functional fitness.
First, a basic definition: “core” refers to the muscles in the lumbo-pelvic region, the hips, abdomen, and lower back. There are a lot of muscles in this region of our bodies, and they’re important.
So why is the core so important? Our cores are what keep us erect, balanced, and moving properly. Let’s say you're walking and someone bumps into you, and then maybe you lose your balance momentarily, but you stabilize yourself and continue walking forward-- well, your core just activated.
For a region of our bodies that serves such a basic and important purpose, it is easily the weakest parts of most people's bodies, even those who work out regularly. Many don't realize how deep the muscles of the core are; blowing through a couple sets of crunches just isn't going to cut it, folks. The key to activating the deeper parts of the core, most notably the Transverse Abdominis, is to learn how to properly brace your abdominals.
This is a bit blunt: but you know that feeling when you stop the flow of urine? Try doing that (not while actually peeing, please) and then draw your belly button towards your spine. I recommend doing this while lying flat on your back. Once you have mastered this and you have become familiar with this feeling, i.e. how to properly brace your abs, you will know how to get the most benefit out of all of your strength training. Any lift, from squats to bicep curls, should be performed with abs braced. This will help with core strength, proper technique, and improving posture. And when it comes to core strength, nothing beats a good old-fashioned plank!
"Core" is not a misnomer; this complex system of muscles is essential to human movement. They are, quite literally, the core of our being.
DID YOU KNOW?
Watch out for liquid calories. A 1.5-ounce glass of 53-proof Kahlua has 170 calories, which is only 10 calories shy of a whole wheat Krispy Kreme doughnut.
Jennifer's Gems
Wheat Germ: Makes a great addition to yogurt, cereal, or protein shakes, wheat germ is a good source of B vitamins such as folate, niacin, thiamin, and vitamin B6. Wheat germ is high amounts in vitamin E, which is an antioxidant that helps protect the body from damaging free radicals. It also contains phytoserols, a naturally occurring chemical that helps lower cholesterol.
Calcium Chews: There are lots of different brand of calcium chews to choose from, but all are an easy and tasty way to increase your calcium intake. Calcium is, of course, important for bone health, but it also plays a pivotal role in heart health; research shows that those with lower levels of calcium are at greater risk of having high blood pressure. So if you’re having trouble getting enough calcium in your diet, pick up some calcium chews at the grocery store!
Fitness Q & A
Q:
Is it better to do my cardio workout before or after my strength training exercises?
A:
It’s always annoying when someone answers a question with a question, regardless: what is more important to you, cardiovascular endurance or muscular strength? If the former, you should do cardio first. This way, your muscles are fresh and you have the energy you need to push a little further. If strength gains are more important to you, you should do cardio after your lifting; doing cardio after lifting will work the lactic acid out of your muscles, which will reduce soreness. However, even if you do cardio after your lifting, you must still do a 5-10 minute warm-up beforehand to get your muscles prepared for exertion.
Member of the Month
Congratulations to Nicole Leary!
Nicole has committed to boot camp 5 days/week for the year of 2011!! She lost 3 lb the first week of training! We are very excited for Nicole to see a complete body transformation over the next year and increase her strength and endurance. She has committed to fitness for the long haul and is committed to live a healthy and fulfilling life! Go Nicole!!
Recipe of the Month
Hot & Sour Slaw
INGREDIENTS
3 tablespoon rice vinegar 1 tablespoon reduced-sodium soy sauce 1 tablespoon toasted sesame oil 1 teaspoon grated fresh ginger 1/4 teaspoon ground white pepper 1/4 teaspoon crushed red pepper, or to taste 3 cups shredded napa, or green cabbage 1 cup thinly sliced red bell pepper 1/3 cup sliced scallions 1 8-ounce can bamboo shoots, drained and thinly sliced
COOKING DIRECTIONS
Step 1
Whisk rice vinegar, reduced-sodium soy sauce, oil, ginger, white pepper and crushed red pepper in a large bowl. Add napa (or green cabbage) bell pepper, scallions and bamboo shoots; toss to coat.
NUTRITION INFO
Calories: 62
Carbohydrates: 6g
Fat: 4g
Protein: 2g
Dietary Fiber: 2g
Saturated Fat: 1g
Monounsaturated Fat: 1g
Cholesterol: 0mg
Potassium: 189mg
Sodium: 112mg
Upcoming Events
For the month of January 2011 we are offering 30% off ALL boot camps. Don't
forget to take advantage of this great offer and be sure to sign up before
January 31, 2011!!!
INGREDIENTS