Not Your Typical Ab Exercises...

Check out this article by one of our favorite fitness experts, Mike Geary, on the 3 best ab exercises - this unique ab workout contains no situps or crunches - it's not only not boring, but it's actually pretty fun - and gets great results!

3 Best Ab Exercises:

Instead of the typical ab routines that we see so often with crunches, situps, leg lifts, etc... I like to give my readers better options for metabolism-boosting high intensity workouts that work their entire body while also working their abs... thus building rock hard abs & core, but also creating a much better fat-burning workout than a typical ab workout.

I'm going to show you an example today of one of my favorite "ab workouts" that doesn't include any direct "ab exercises" at all. This is actually a full body workout that works your abs pretty hard indirectly, and stimulates a good metabolism boost!  It's in a tri-set format (similar to a super-set but alternating between 3 exercises instead of 2).

Here they are:

1a. Renegade Dumbbell Rows
1b. Front Squats with Barbell
1c. Mountain Climbers on Floor

Click Here for Exercise Descriptions & Pics...

 

Why You Can't "Spot Reduce"

Most people have so-called "problem areas." Even people who have achieved their ideal body weight may still have parts of their body that they're not so happy with. It could be love handles, flabby arms, sagging skin or those unflatteringly named "saddle bags" around the hips. That's why you can find stores and websites offering all sorts of products designed to tackle these areas, from creams and applications that claim to get rid of the fat, to gadgets and machines to tone the arms, thighs or the abs.

However, there is one reality check you have to make. You cannot spot reduce. Sorry to burst your bubble, but that's just a fact.

The marketplace often misinforms the public of the benefits that can be expected from their so-called revolutionary products when in fact there really is no magic pill that's going to "fix" a certain part of your body that you don't like. It all comes back to a few important truths - which I'm sure you've heard before, but we humans tend to always want to look for that one silver bullet solution to our problems!

1. Healthy Diet Is Important

Body mass index showing that typical Okinawans at 18 or 22 are under or normal weight (Photo credit: Wikipedia)

Diet is one of the most important elements in get rid of undesirable body fat. The foods that you eat have calories and fats that get stored in your body, often amassing on those problem areas of yours (where those are depends on your body type). The diet is the main culprit for the presence of fats in the body, and eating a modern diet heavy in grains and sugars (particularly high-fructose corn syrup) is really going to pack on the pounds over the years.

So no matter how many gadgets you try, you won't see much of a difference in your body weight if you keep indulging in sweets, fried fatty foods full of carbs, or junk foods.

2. Spot Reduction Is a Mere Myth

The "magical" products you see on TV that supposedly require nothing but to merely attach or apply them on the problem areas are ignoring a very important point: your body functions as a whole system. What about your other body parts? What about the other requirements of the body?

In any healthy endeavor, you must be on the top of your physiology. You should know what it takes to achieve a goal. For example, if you want six-pack abs, you have to know what it takes to get them. (Note: The link here will take you to one of our favorite websites for fitness and nutrition - although they do share some great tips for getting flatter abs, their philosophy is one of overall health and fitness, which is why we are a fan.)

Some people out there would claim that if you want to improve the look of your stomach, you simply have to concentrate on abdominal exercises or use the gadgets that will do certain exercises for you. Again, you cannot spot reduce. You cannot achieve the goal with simply doing that one abdominal exercise.

The fat can not just come off on its own by just using a gadget. Genetics is a part of it it. Diet is a part of it. Lifestyle is a part of it.

The truth is, even if you have six-pack abs, you will have to take away the overlying fat first or you won't be able to see them!

Doing 500 crunches a day will exhaust you - but it will not get rid of the fat. Your body will not burn the fats stored in that spot you are targeting. However, there are comprehensive workouts that can actually address this. You have to have an overall workout with the ultimate goal of burning fat throughout the entire body.

In most cases you will also want to gain some muscle mass, as this will help raise your metabolism and burn calories even when you are at rest. A healthy diet and a varied workout including interval cardio, weight-bearing exercise or resistance training, and stretching exercises such as yoga will help you gain overall strength and tone while shedding fat - so that eventually you will be able to see those six-pack abs! And then if you want to throw some ab-targeted exercises in there along with your regular routine, that's great.

Fresh vegetables are important components of a healthy diet. (Photo credit: Wikipedia)

3. There Are No Shortcuts

Miracle diets, pills and potions will only lead you to a dead end. If a healthy body is what you're after, you have to work for it. You have to earn it, and learn to work with your body and recognize what it needs.

We truly are living in a fast-paced world with the advancement of technology, but your body is still more or less the same as our bodies have been for thousands of years - with the same needs and requirements for health. Thus, for true health, you still need to be grounded in what is naturally required by the body - meaning a healthy diet and proper nutrition, regular exercise, and adequate rest. There's no pill or potion that can give you that.

4. True Health and Fitness Require Commitment

Your dedication to the health of your body is a lifelong commitment. Even if you achieve a good-looking body now, it will not remain so forever if you abuse it via diet and lifestyle. Your body needs to be loved and taken care of, regularly and on an ongoing basis.

That is why if you rely on all those spot reduction claims, it will really get you nowhere. If you really want a fit and healthy body, you'll need to find an exercise program that works for you, and probably make some changes to your diet. And doing these things well and consistently can have many positive results in your life. Approaching your physical needs in a holistic manner will improve not only the body, but your outlook in life as well.

Do It the Proper Way

The bottom line is that nothing comes for free. And anything worth doing in life is going to take some time and effort. This doesn't mean you can't enjoy the journey, but it does mean that no gadget or cream or pill is going to give you the body you desire. Love the body you have, and take care of it in ways that improve and maintain its overall health, and you'll reap the benefits of a healthy body, and a long and healthy life. And that, as they say, is priceless.

Check out our website for some fun and effective ways of incorporating exercise into your lifestyle, as well as finding and cooking healthy and tasty foods! http://www.newholisticliving.com/holisticwellness.html

Video - When Can Children Start Lifting Weights?

This short video addresses the subject of weight training for kids - in reality, children are "weight training" from the time they are able to lift themselves up off their bellies. We just don't usually think of it that way. This quick video explains when and why kids might be ready (or not) to add external weight to their activities. (Always consult your child's doctor before starting any new weight-bearing exercise.)

Kid's Fitness - When Can Children Start Lifting Weights?
www.Facebook.com David Kittner, a Youth Conditioning Specialist with Athletic Foundations in Brampton, discusses a concern parents have with their young kids lifting weights. This presentation was part of the St. Andrew's Catholic School Just For Par...

Weight Training for Children - Important Things to Consider

It's great if your child loves to exercise, but what if you have a younger child of 6 to 8 years old that wants to participate in more adult activities, such as lifting weights?  While some think it is perfectly fine for children to lift weights, there are others that think differently.

Osgood-Schlatter disease. Lateral radiograph of the knee demonstrating fragmentation of the tibial tubercle (see inset) with overlying soft tissue swelling. (Photo credit: Wikipedia)

The long and short of it is that while it can be very beneficial for your child to partake in a weight training regimen, there are a few things that you should keep in mind.

No matter how you look at it, children aren't miniature adults and therefore you can't use the same methods with growing children that you can use with adults, as children are different from adults emotionally, anatomically, and physiologically.

All children have immature skeletons, as their bones don't mature until somewhere between 14 - 22 years of age.  With girls, exercise (or the lack of it) during childhood can have very critical effects on bone health that can last for their entire lives.

Children are often times vulnerable to growth related overuse injuries such as Osgood Schlatter disease.  Children also have immature temperature regulation systems due to their having a large surface area compared to their muscle mass which will cause them to be more susceptible to injury when they aren't properly warmed up.

Children don't sweat as much as adults do, so they will be more susceptible to heat exhaustion as well as a heat stroke and dehydration.  Due to their low muscle mass and immature hormone system, it makes it harder for them to develop strength and speed. Their breathing and heart response during exercise are also different from an adult's, which will affect their capacity for exercise.

On the other hand, young boys and girls can drastically improve their strength with weight training although opposed to adults, neurological factors instead of muscle growth factors are mostly responsible.

When you consider weight training programs for children, first and foremost you should obtain a medical clearance from your child's pediatrician.  The first approach to designing a program is to establish a repetition range of 8 - 12 and keep the work load appropriate for the range, as well as the age, size, and strength of your child.

 (Photo credit: Wikipedia)

You should ensure that workouts are spread out enough to have at least 1 - 2 full days of rest between sessions. The main focus when working out should be on the form of every exercise performed, and not on the amount of weight being lifted. Proper technique is important for everyone when working out, but especially children, whose smaller growing frames can be especially adversely affected by injury. Teaching the importance of proper form and technique while young will also carry over into adulthood, and give them a sense of responsibility and control over their own bodies.

Before weight training, be sure your child does a proper warmup including stretching to avoid injury.  Start your child off with light loads and then make adjustments accordingly.  No more than 3 non-consecutive weight sessions should be done in a week.  You should also see to it that they drink plenty of water before, during, and after exercise.  Getting enough water is very important with exercise, as it is often very easy to get dehydrated - especially with children who have smaller bodies that hold less water.

If you follow these important tips, your child can definitely benefit from incorporating some weight training into their activities. It can help them build strong bones for life, balance out their musculature, and promote increased self esteem and independence - all these are great benefits that will help them grow into healthy adulthood.

6 Fun Ways to Add Exercise to Your Child’s Day

Childhood obesity is becoming a growing problem in many countries - ours is one of the worst.  Things are getting so bad that more and more children are being diagnosed with type 2 diabetes, a disease that used to be isolated to older, overweight adults.  As parents, it is our responsibility to help keep our child’s weight and health in check.  A great way to do this is by getting your children to exercise more often.  This can help them to lose weight and simply be more healthy - and it will instill in them healthy habits that can benefit them throughout their adult lives.. 

Here are a few tips to help you get your child up and moving - and enjoying it:

(Photo credit: epSos.de)

1.  Sign them up for group sports.  These are not only a great way to get a workout, they also promote socialization and self esteem.  Plus, most kids think sports are fun - not work.  If you find a sport your child really likes, they’ll want to practice all the time and get more and more exercise.  Try to enroll your child in a sport that promotes aerobic activity, and that they really enjoy. 

2. Don’t rely completely on sports.  Some kids just don’t like sports.  If this is the case, you need to make adjustments to the plan.  If they really don’t enjoy it, they won't stick with it or reap as many benefits, so find something else for them to do.  Many fitness centers offer a variety of classes for children including martial arts, dance, and even yoga. 

3. Work out together.  Children learn a lot of their behavior from their family.  That means, if you sit around all day and don’t work out, that’s probably what they’re going to do.  Setting a good example for your child by getting regular exercise is healthy for both you and them!  A great way for you to both get a workout is to find something you both enjoy and do it together.   

4. Make it fun.  You may enjoy the quiet time you get on a running on a treadmill, but your child is probably going to complain. So put yourself in their place - just running in place is pretty boring for a kid. Instead of doing normal adult workout routines, make up games, play tag, play sports, or dance.  It doesn’t really matter what it is, just make sure it’s fun and entertaining for your child.  Be creative, and see what fun active games you can come up with.

Dance Dance Revolution (Photo credit: Wikipedia)

5. Cut back on T.V. and video games.  The best way to keep your child from playing too many video games is to stop the problem before it starts.  If you allow your child to veg in front of the T.V. for hours at a time and then cut back, they’re going to be angry.  It’s best to limit times of inactivity from a young age.  If you’re having trouble getting your kids to give up the games, buy games that require physical activity like Dance Revolution or various active games available on the Nintendo Wii.  This is a great compromise where you both win - and you may even find yourself playing along!

6. Fit it in where you can.  Today's children often have almost as busy schedules as adults do.  If you don’t have a large open chunk of time for your kids to get exercise, you can squeeze in small activities when you do have a few minutes free.  Try a "5 minute jump rope break" in between homework sessions, or a 15 minute game of tag outside before dinner. This is more natural for kids anyway - they don't naturally schedule an hour to work out if you think about it - if you let kids run around and play how they want, they will exercise via bursts of activity.

These are just a few ways to get your kid up and active.  They may be resistant at first, but keep trying.  Starting good exercise habits when your child is young is a vital part of a healthy adult lifestyle. 

Video - Yoga Meltdown Workout

I'm really excited I found this for you today for our workout of the week - this is one of my favorite yoga workouts ever! Don't let Jillian Michaels scare you - she's pretty intense, but even if you're a total beginner, you can still do this video - this was actually my first yoga DVD! Just follow the beginner model (in orange) for the modified versions of the poses if you're just starting out. This is such a great workout because it incorporates a lot of motion into the poses for some cardiovascular benefits (it really does make you sweat), but it also offers the benefits of static poses at the end of each series for additional toning and strength building.

Check it out, and have some fun while getting that tight and toned bod!  (If you want the DVD version it's available below for the price of a large latte, and also includes Level 2.)

Jillian Michaels: Yoga Meltdown Level 1
Jillian Michaels: Yoga Meltdown Level 1 is designed to sculpt muscle, burn fat, and tone your entire body fast! Begin with a gentle vinyasa, then kick up the intensity with a series of yoga poses combined with Jillian's signature exercises that focus...


Grab the DVD Here:

How To Get The Most From Your Yoga Workout

Yoga is an ancient art that has been refined and modified by many great teachers across the ages.  It now can be found in many different styles and techniques, and different people may find different versions of Yoga more suitable for them.  This is because Yoga is a very personal exercise routine with strong emphasis on looking within oneself in order to achieve personal balance and wellbeing.  Regardless of which individual version of Yoga you practice there are a number of things that apply to Yoga universally rather than to individual branches of the discipline.  If you want to get the most from your Yoga sessions it will help to understand these things and integrate them into your Yoga routine.

Vitruvian Man by Leonardo da Vinci, Galleria dell' Accademia, Venice (1485-90) (Photo credit: Wikipedia)

1. You will find that much of your time performing Yoga is spent in a sitting or lying position, however the beginning of a Yoga session is usually a standard standing pose.  The standing pose is the most natural position for a human to find themselves in, yet we spend remarkably little time practicing standing correctly.  If you begin your Yoga session with a standing pose you are free from the stress of having to take on an unaccustomed position and this allows you to focus on other fundamentals of the Yoga Discipline.  For instance you can concentrate on regulating your breathing and feeling the full healing benefits of each breath.   The standing pose is so natural to us that we don't need to pay it any conscious thought and can focus on our breath entering the body and flowing through us.  The standing pose is also beneficial to bringing the body into alignment and centering ourselves both physically and spiritually.  Leonardo Da Vinci produced a famous diagram showing the perfect symmetry of the human body when it is in it's natural standing pose and this position has always been the most natural for us to find our center and balance.

2. The bulk of a Yoga session is spent in placing our body in positions or poses that stretch and activate the body.  These poses are entered into gently and gradually so there is no risk of injury.  Many poses have a number of different levels so we can get more and more benefits from them as our body becomes more used to them.  This is perhaps best demonstrated by a simple forward stretch.  When a gym teacher tells a pupil to touch their toes the pupil is performing the same exercise whether they can reach forward and touch the floor or whether the stretch only goes as far as their knees.  The only difference is the level of incline. 

The forward stretch is also a perfect example of how the natural movements of Yoga are used outside of a Yoga class or session - in this case in stretching and warming up before sports or other physical activities.  Most children whose coaches take them through a stretching routine before a game of football have no idea that many of the poses are borrowed directly from a Yoga session.

(Photo credit: GO INTERACTIVE WELLNESS)

3. The key to enjoying and benefiting from this main phase of the Yoga session is to pace it to your level.  As with the child who can only forward stretch to knee level, you do not need to perform the exercise at the highest level from the first time you experience it.  Find your comfort zone and then move a fraction beyond it.  Then each new session try and maintain that level and push a little further if possible. 

4. The end of a Yoga session is also an important stage.  This stage usually consists of a group of restoration and restorative poses and positions that are designed to allow the energy to flow back through your body.  A good Yoga session releases pent up energy in your body, and allowing this energy to flow freely to all parts of the body is a critical part of gaining the maximum benefits from Yoga.