May Fitness Basics: The Anatomy of the Plank

Let's talk about the anatomy of the plank. It is a great exercise for your core when done right. What does 'right' mean? Try to keep a straight line from your heel to your head (as straight as possible), tighten your core so that your lower back does not sag in, and tighten your glutes so your bum does not lift up. Look down. Looking forward or upward causes your back to curve in as well.

Want better abs? Work on your planks.

Cheers Eights & Weights!

May Fitness Basics: Metabolism

I think it is important to understand metabolism. Metabolism is the process by which your body converts what you eat and drink into energy. Even when you're at rest, your body needs energy. The amount of energy your body needs to perform basic life functions is called Basal Metabolic Rate. Everyone has a different BMR and it is based on factors like your sex, age, amount of physical activity, etc. e.g. Men naturally burn more than women. However, these basic life functions take up about 70%of your energy needs.

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May Fitness Basics: Running

Think you are not fit enough to run? Well, it is probably mostly mental. Runners train very hard, but that training is not limited to the physical. It is a combination of mental and physical. What are some ways you can get over the mental block? Research has shown that actually calling yourself a runner really helps. And while you train, be confident in the time and miles you are putting in.

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May Fitness Basics: Pushups

It is no mystery that females tend not to like pushups. The pushup is one of the most dynamic exercises. It works several muscles in your upper body and your core. Ladies seem to be afraid of pushups because we think men can do them and we can't. But pushups are a result of persistence; continuously doing them and building more strength and a better body as you do. Want abs? Incorporate some pushups in your workout. Want to get rid of arm flab? You already know

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May Fitness Basics: Diet and Exercise

Your diet AND your exercise habits are equally important to lose weight and tone up. Don't exercise endlessly without eating healthy and don't starve yourself and not work out. We all need a healthy balance of both to achieve our goals. And let's not forget the right mindset!

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May Fitness Basics: The Abs Myth

A lot of people make the mistake of just doing thousands of crunches and hoping for abs. The truth is that you need a good combination of cardio, strength (e.g.cCrunches), and a healthy diet to get abs. 

People tend to struggle a lot with stomach flab and crunches do not resolve the issue. Focus on eating well, lots of cardio to burn the fat, and then strength training to build muscle tone. I am not a fan of regular crunches as they strain the neck if not done right, so I get my strength from other forms of abs exercises like v-sits, planks, and even deadlifts.

Cheers Eights & Weights!

May Fitness Basics: HIIT

I thought I'd start with a question asked by about the effectiveness of HIIT. If you haven't heard of HIIT (high intensity interval training), it is a mode of exercise where you alternate between very high intensities and low or moderate intensities continuously. 

This helps the body burn more fat, build more endurance, and continue with the fat burn for more hours than steady state training. You can do HIIT with the same exercises you know (like running, elliptical, body weight exercises, etc). With HIIT body weight exercises, you are actually mixing up some strength with your cardio too. So uber awesome fat burning capabilities.

Cheers Eights & Weights!