Fabulous to the Core

When I start a Pilates class, I usually begin with a posture check to get our spines into proper Alignment (neutral spine). I repeat this so frequently that my regulars know it by heart.

• Feet parallel, knee caps aligned with second toes, and legs straight but knees soft.
• Hip bones lined up over pubic bone forming a triangle, bringing tailbone down (but not curled).
• Belly button drawn in and up, as though zipping into tight jeans.
• Ribcage lifted and centered over your hipbones, allowing your lungs to expand fully.
• Rhomboids pulled back as though you are raising angel wings, shoulders gently following.
• Gaze is forward, ears over shoulders, and crown of head reaching towards ceiling.

At this point, I often joke and say 'now stay here and relax'. However, though this feels awkward at first, it will be soon be natural and you will feel relaxed. Practice makes perfect. I remind my class to do this while driving, shopping, waiting on line, etc. Once alignment is set, it is time to strengthen your core.

Core is defined as your lumbo-pelvic-hip complex, thoracic, and cervical spine. The core is where the body's center of gravity is located and where all movement begins (NASM Optimum Performance Training for the Health and Fitness Professional). It is necessary to have a strong core before beginning any strength training program. In fact, one of the most common training errors is the inability to keep one's core stabilized.

The muscles of the core are either Stabilizer muscles, located deep in the body with no joint actions, or Movement muscles, which work with joint movement and may even be seen on a fit person with low body fat. The major Stabilizer muscles of the core are the Transversus Abdominis, Internal Obliques, and Multifidus (deep spinal muscles). The major Movement muscles are the Rectus Abdominis (six pack), External Obliques, and the Erector Spinae (lower back).

It is important to work from the inside out when creating a strong core (stabilizers before movement). Think about a house as an analogy. If you build the frame without a strong foundation, the house will just collapse. Unfortunately, the majority of people have strong rectus abdominis, external obliques, and erector spinae but have weaker stabilizer muscles. This is due partly because the movement muscles are the ones you can 'see' (the mirror effect) and because they are worked during traditional, better-known, popular exercises such as crunches. I tell my class and my clients to aspire towards a 'washboard' (transversus abdominis) rather than a 'six-pack', for that is a sign of a true strong stomach.

Some other stabilizer muscles of the core include the pelvic floor muscles and the diaphragm. Some other core movement muscles include; latissimus dorsi (your 'lats'), iliopsoas (hip flexors), hamstrings, hip adductors, and hip abductors. These muscles are usually all worked during a Pilates class.

So, how do we strengthen our stabilizer muscles? I strongly suggest taking a Pilates class. It is one of the best forms of core training for both men and women. Also, follow the alignment guidelines in this post since good posture engages your deepest abdominal muscle (transversus abdominis). Planks, side planks, quadraped, cobra, and bridge are also great.

I will eventually post exercises in this blog using picture examples. In the meantime, get to know and take care of your core. Your head, shoulders, and chest are way too heavy to be supported by just your vertebrae. Build a strong foundation of muscle around your spine to protect it and avoid the 'sway-back' (lordosis) or 'hunch-back' (kyphosis) conditions that can happen when unconditioned.

Have a healthy and fit week!
XOX

Yes I CAN Jump!

Recently, I was in a fitness commercial, and my husband played it back super slow and noticed that I didn't jump as high as the others. Ok, maybe I was nervous on camera next to all these amazing women.. but I can and I do jump! I do Plyometrics as part of my training.
Plyometric training methods have actually been around for over 400 years, according to AFAA (Fitness Theory and Practice). They include various jumping, bounding, and leaping drills to produce gains in muscle power and reactive strength. Muscle Power is the ability to develop force as quickly as possible while Reactive Strength is the ability to quickly switch from an eccentric contraction (lengthening of joint angle) to a concentric contraction (shortening of joint angle). Think superhero "Pow!"
Since plyometrics require a high level of strength, another option is Pseudo-Plyometrics, or power moves. These are scaled down versions of plyometric drills that are often found in group exercise classes (In my classes, I scale down traditional plyometric drills by adding a bit of a pause between jumps). These tend to be more lower-body specific whereas true plyometrics work both upper and lower body. Power moves are also geared more towards overall fitness and require a moderate level of strength.
An example of an upper body plyometric drill is a push-up where you push strong off the floor and clap in-between (I always think of the Rocky movies). Lower body examples are jump squats, split jump lunges, and high box jumps, just to name a few. A burpee (squat thrust) is a great full body plyometric move.
I like to use plyometrics as either a finisher at the end of my workout for a great cardio blast, or as a super-set with a strength move for that same body part (ex. lunge/split jump).
Plyometrics really challenge your cardiovascular system and speed fat loss the same way hard sprints do.
They are for the advanced exerciser, but power moves such as jumping jacks, jump squats with a pause, and slower/controlled burpees are great for intermediate levels.
However, all of these moves are contraindicated for: pre/post natal, seniors, obese, orthopedic problems, hypertension, cardiac issues, and back problems.
I enjoy plyometric drills because they burn alot of calories in a very short time, they help train my nervous system so that I can steady myself fast in the event of a fall, and I can tell my husband that I CAN JUMP!
Have a wonderful weekend! XOX

Dreaming of a Beach Vacation

We had a 'taste' of Spring, but now Winter is back with a vengeance. I am now dreaming of Summer and it prompted me to book our annual summer beach vacation. Booking a vacation is actually a great antidote for the 'winter blahs'.

A 2010 Dutch study stated that people anticipating taking a break to go on a vacation are happier than those who have no travelling plans. 

This study was conducted by Jeroen Nawijn from Erasmus University in Rotterdam and NHTV Breda University of Applied Sciences and was published in Springer's journal Applied Research in Quality of Life
If you can't plan a vacation now, you can try daydreaming about your perfect vacation. I believe in everything in moderation so go ahead and have a Mojito or a glass of wine and pretend to be away somewhere exotic.
Thinking about summer may also be the motivation needed to wake up a bit earlier to get your workout in, eat more vegetables, and get rid of junk food. After all, a beach vacation means beach clothes! 
This is my first post. Thank you for reading it. This blog will mostly be about Fitness and Nutrition, but Happiness is a big part of Well-Being so this is how I want to begin.
XOX