Great Total Body exercise and ab toner!

We all are rushing around these days finding time to work out hard to come by or we feel too tried to workout. BUT there really is no excuse for not working out if your workout only take 20 minutes or less. This is done by combining exercises that work large muscle groups. As mentioned earlier, one of the best is the Burpee but surely there are other exercises that can have the same affect? Well, there are. The Inchworm is another great total body exercise that will work all the major muscle groups and help tone and strengthen your core.

The inchworm is done by starting out on your feet standing. Then you bend forward at the hips with your legs straight, as best you can, and place your hands on the floor in front of your feet, engage your core and slowly walk your hands out till you are in a push up or plank position. (Now, if you are wanting to make this move more advanced add a push up, refer to number 4 on the diagram.) Pause for a second in the plank position, make sure the hips and back are in line with with floor and that they are not sinking. Then walk your hands back towards your feet keeping your core engaged still. Then repeat this move 10-15 times.

Try to insert this exercise into your workout routine to add some spice and to make it more challenging. Hope that you all have a wonderful week!

Committed to your health and fitness,
Justin and Angie LaPointe

Move Of The Week: The Squat!

This week we choose the squat to be our Move Of The Week. Why the Squat you ask?  Well, for starters it is one of the most functionally based movements that anyone can and should do. When you sit back to sit, stand up, pick things up from the floor, etc. are all moves that are done with doing a squat-like movement. In addition to it being functional, it is a great exercise to strengthen, lean, and tone your legs, as well as, tighten and strengthen your core (which are the abs and back muscles.)  

Now, with this move what is important is to get the form right. Start out by practicing this move with a chair behind you. First, your weight is in your heels, your core is tight (belly button pulled in towards the spine), head and chest are up, and slowly you begin to push hips back towards the chair. Once you reach the chair you can lightly tap it (don’t sit down on it unless you need to gain your balance, strength and to keep form) and then stand back up with the weight still in your heels. Then at the top push your hips forward a bit till you are straight.  With or without a bar on your back (beginners should not have a bar or weight at all) you can see what proper squat form looks like. The knees are at level with thighs creating a 90 degree angle, the chest and head are up and out, and the core is tight.

Once you have the form down, that is when you can start to experiment with it. As you advance and need to make it harder you can add weight, do speed squats, squat jumps, one legged squats, and the list can go on.

As always if you all ever have questions or thoughts just comment below, call, or email us and we will get back to you. Good luck with the squats! You all can do it!

Committed to your health and fitness,
Justin and Angie LaPointe

Exercise Move Of The Week: Plank

People are always wanting to improve the look and strength of their abs. But what most people need to think about is their cores on a whole, the back and abs. Together they are a powerful team and can help with proper form and technique, support the back from injury, and get those rockin' abs that everyone wants.  A great way to improve the core is by doing a plank. This move is great because it is also a total body move because it engages the core, legs and shoulders... so everything! Talk abut being able to burn some calories.  How do you do this spectacular move?  Below you can see a fella that is in a plank position.  His elbows are directly underneath his shoulders, his core is tight, back is level with his hips and lastly, his legs are active.

Now, for people that have not done this move before you can start on your toes on go to your knees to work on your strength or start on your knees and work up. Either way, the goal is to stay in the plank for as long as you can with good form.

For those of you that have done plank a lot and need something to spice up their planks here is something to try at home or the next time you are at the gym, a stability ball plank. here is a great example of a plank on a stability ball.

Notice that the only that that has changed is the addition of the ball. Otherwise, her elbows are still beneath her shoulders, core is tight, back is straight, and her legs are working to keep her up. One of the other great reasons this is such a great move to do is because is also works those little muscles all over your body that help you balance and be stable. 

And there you have it. Two awesome way to tone up your core, create strength and stability in your whole body, and burn more calories then you would doing sit ups.  Have a great week everyone!

As always, committed to your health and fitness,
Justin and Angie LaPointe