Strong to the Core {Week 1}

It was near the end of a 6-mile run on the greenway – the day a gorgeous, crisp one – when one of my running girls made a comment on the topic of New Year's resolutions.

In 2016, she wanted to focus more on her core. She wanted to work on a plan of sit-ups and planks that would help build her strength and endurance, as well as improve her running.

I looked her way and said, "I might know someone who can help you with that."

And if I could speak in emojis, a winking smiley face would have floated above my head and, depending on my level of sassiness, bonked her in the head.

;)

But, all kidding aside, many people like to resolve to strength train or improve core strength. While the 30-day plans that are commonplace on Pinterest have a purpose, I don't find them to be well rounded. Thirty days of building to a 5-minute plank does improve endurance but you might be putting undo pressure on your spine and other joints and sacrificing form in favor of time. You are also excluding exercises that are part of the trunk – namely, low back and hips.

So I took my friend's passing remark as a challenge. I was going to design a four-week core program that could be incorporated into a pre-existing running or strength training plan. Each week has an "A" workout and a "B" workout; "A" days are focused on time, and "B" days on repetitions. The workouts will get progressively harder as the month goes on.

I'm going to share them here, as well, if anything so that they have a reference for the exercises. Let me know if you try any of them out!

Week 1, Workout A

Perform each exercise for 30 seconds before moving onto the next. Repeat the cycle two times total.

1. Dead bug
2. Pilates single leg stretch
3. Superman
4. Bicycle crunches
5. Forearm plank

Week 1, Workout B

Perform 12 repetitions of each exercise before moving onto the next. Complete one cycle.

1. Bird dog
2. Low back extensions
3. Pilates saw
4. Ankle grabbers
5. Crunch
6. Side crunch (l)
7. V-ups
8. Side crunch (r)
9. Glute bridge/hip thrust
10. Wipers
11. Plank with hip dips
12. Plank with knee to chest

Core Values: Lows, lessons and loves

It's been five days since the end of my personal (and our) Core Values challenge, and it has been four days since I've done a single ab move.

It's not quite the outcome I was hoping for but a combination of burn out, stomach bug and extreme fatigue made the end of January a welcome one as I no longer felt compelled to guilt myself into 5 minutes of planks just before bed.

The passing days have given me time to reflect on the good, bad and ugly. Here are my 10 takeaways:

1. Five minutes isn't that much of a commitment. Kristen commented that she would often do more than 5 minutes once she got started, and I feel the same. It's easy for 10 minutes to pass, especially as you segue between moves, rest between planks and try to hit all four sides (central abs, right oblique, left oblique, low back).

2. Training the abs without the low back is like training biceps and not triceps - dumb. By training the low back, I noticed two things: there aren't a ton of moves for the low back and mobility in the thoracic spine is essential. I found myself foam rolling my back and stretching to improve my range and ease tension.

3. My overall strength and endurance did improve even though I'm not doing 5-minute hovers. I did an older ab track in Bodypump that has always been a killer for me, with its twisting mountain climbers, but I had not issues with it this time around.

4. Also on the upswing is my confidence. Though I consider myself a fit person, I would see ab exercises in a magazine or online and assume that they were too difficult. Sticking with the challenge, trying new moves and seeing gains helped me feel more sure of myself when doing CXWORX at the Les Mills launch.

5. Doing crazy moves is fantastic but the most basic exercises are the standard because they work. The most recent Bodypump ab track is crunches, crunch pulses and leg extensions. Easy, right? WRONG! My abs burn by the time the second set hits. It's easy to shoot for the Jillian Michaels spider abs but master the basics, let them burn and then try the spider.

6. More often than not, we're training abs without external resistance, making it OK to do them every day - especially in an effort to make it a habit. I think that it's more reasonable and beneficial, though, to aim for five days a week.

7. Some people take smoke breaks; I take ab breaks. I had some down time at work last week, and I hid in the conference room to do planks. I don't think anyone noticed - not that I would have cared. My only concern was making sure I didn't pay attention to the carpet. You never know about industrial flooring.

8. I like big, long-term challenges rather than smaller goals. While this seems to go against conventional healthy living wisdom about setting short-term, time bound goals, I much prefer having a 12-week training plan for a race than a 30-day goal of 5-minute abs.

9. Dogs are hazardous to such challenges. Plank + lick in the face = NO GOOD.

10. Plyometric workouts ... not as often as I liked. If I want this to be a goal, I need to find a group fitness class to work into my schedule. Burpees in the basement are just not fun. Or comfortable.

Core Values participants: How did you do? This post will be the last chance to comment for a prize entry. On Monday, Feb. 10, I will take comments from all Core Values posts and enter them into a random drawing for the prize. Among the goodies: NAAWK skin and lip care, no-slip head bands, a variety of bars such as Clif, strawberry lemonade Nuun, a pair of awesome running socks, some snacks and a Starbucks gift card.

Core Values, Week 3 + Training Update

I used to think it was a matter of preference but the truth is there is a difference in the training dynamic when it comes to doing a plank.

The straight arm is the classic. Hands are underneath shoulders and hips are lifted without being hiked. Not only does the exercise engage the abdominal muscles but it integrates the shoulder girdle, triceps and the fronts of the legs, otherwise known as the quads. I like to make sure I'm engaging those muscles by trying to push my heels to the back as I get long through the top of my head.

This variation also has a longer "lever" with the straight arms, which could make it it a bit more challenging than other variations. Keep in mind that if you have shoulder instability or wrist problems, this exercise could compromise those conditions and the effectiveness of the exercise.

The forearm plank, with palms planted on the floor and elbows under shoulders, is less full body and a more targeted core exercise. Why? The center of gravity shifts and forces more of the trunk muscles to be recruited to keep the body stable.

Something to think about: A lot of photos show people performing this plank with clasped hands. However, my physical therapist told me that doing that was "cheating." ACE, the group through which I'm certified, also instructs palms down on the floor. Other trainers say clasp the hands.

So how did I do this week? Well, there were a few nights of rolling my ass off the couch to get in but I did much better than last week.

How did you do? Be sure to comment for an entry into the giveaway.

Exercises to try this week: Plank with hip dips, Quadraped Bent-Knee Hip Extensions, Dirty Dog, V-Ups, bicycle crunches and butterfly crunch

The week, in training:

Monday: Rest
Tuesday: 4 miles, tempo
Wednesday: 3 miles + Bodypump
Thursday: 38 minutes on indoor trainer + Ripped
Friday: 5 miles, intervals
Saturday: Bodypump + 30 minutes on trainer
Sunday: Almost 6-mile snowy run with the group

Feeding the frenzy: Core Values, Week 3

If what they say is true, that abs are made in the kitchen, than I can tell you this: my abs are made of pumpkin pie ice cream and emotional baggage.

Things here have been stressful and frustrating. I've been melancholy and almost lethargic. It's partly the weather - a seeming endless barrage of snow and frigid cold - which canceled a trip to visit my beloved grandma, and it's partly other things that don't belong here on the blog.

Regardless, it's led me to find comfort in food and my focus to shift away from things, like my Core Values challenge, into a hazy fog. I'm not overly anxious about it - things are/will improve, and I'm not lost. Just temporarily misplaced.

I'd be lying, though, if I didn't feel a bit of guilt that I was slumped on the couch on Friday night and couldn't will myself off for even one round of crunches much less 5 minutes. I had promised myself to make my core a priority - and I had promised you. The dynamic workout that I was hoping to incorporate didn't happen as my schedule has been thrown off by Miles.

Excuses or reasons - you decide.

Check in: But, I did get in six out of seven days and I'm seeing some improvement. I am able to do single leg planks and straight-leg bird dog exercises. I am much more stable in single-leg bridges and zippers. Again, I've found that my core is less sore than the previous week.

Of interest: The January edition of ACE's Pro Source showed up in my email today, and one of the articles was about core work. Imagine that! In "Reality Check: Are Planks Really the Best Core Exercise," the author explores the popularity of the exercise and whether trainers should continue to include it in programming. I found it really interesting as I really like planks but I find the epic plank holds to be rather single-minded and unnecessary. The experts interviewed came in on both sides but Dr. Wayne Westcott, instructor of exercise science at Quincy College and co-author of ACE’s Guide to Youth Strength Training, made a great point:

"To build muscle strength, you need to activate the muscle to near fatigue, within the anaerobic energy system, which typically takes 60 to 90 seconds. Any exercise that takes longer (including planks held beyond that range) doesn’t address muscle strength or size.”

The article suggest adding plank variations and alternatives to core programming for more well-rounded training.

Exercises to try this week: Plank on a stability ball, knee tuck on stability ball, side plank with lower leg lift, Russian twist, Pilates swimming exercise and weighted glute bridge

How are you doing? What do you think of planks? Be sure to comment to be entered in the challenge giveaway, which includes products from NAAWK, SmartWool, Nuun and Clif Bar.

Back it up: Core Values, Week 2

"Elegance in explanation."

I was interviewing someone today for a project I'm working on, and he was describing how a switch can turn on when a person shares something so "known" in a precise, simple way that it can click. In that conversation, he pinpointed something that I had been trying to since Saturday.

During our launch this weekend, the CXWORX instructor and lead group fit trainer was talking about the program and the goal in the design:

You can't be strong here ...

If you aren't strong here.

As a trainer - even as a Bodypump instructor - I know that it all comes down to balance in exercise and program design. You can do preacher curls, bicep curls, hammer curls, barbell curls until the cows come home but you are going to do some damage if you don't train your triceps. Runners, me included, struggle with dominant quads and hips, which tend to overcompensate for a weaker posterior chain (hamstrings, glutes). Weaknesses can lead to injury.

So, when we train our abdominals as we have been with the Core Values challenge, it's equally important to do exercises for the low back. I like to include back extensions and supermans into my routine. The bird dog, which we've seen in the previous two weeks, is also a great exercise for the area. 

Core Values Check In

Two weeks in, and I'm feeling good. I am definitely getting in the habit of doing 5 minutes of core work, with the challenge becoming less of a, well, challenge. It did help that my marathon of classes this weekend included core, and I didn't need to find time beyond that to get my plank on. I'm also finding that my abs are not as consistently sore as they had been in the first week.

Exercises to try this week

Birddog with a 45 degree angle (see 0:27 in this video)
Back extension
Walking plank (alternate between forearm and straight arm, keeping hips stable)
Fire Hydrant In-Out
Oblique V-Up

How are you doing with the challenge? Be sure to comment for this week's entry into the prize.

Three Things Thursday: Fitness musts + wants

Something unexpected came when I passed my ACE certification.

Magazines and catalogs for the fitness professional!

While I think I knew, on some level, that I was now a member of the community, I didn't expect to be marketed to in that way. But I am. And it is really eye opening, educational and fun.

The IDEA Fitness Journal, by far, is the most important - sharing articles about the latest in research, trends and ways to improve your career. There are also opportunities for earning the continuing education credits I need to keep my certification.

The catalogs, though, are just plain fun. There are a gazillion and one products for gym owners and private trainers to buy - from the basic dumbbells and exercise mats to equipment used in functional training classes, such as big ropes and sandbags. It's really easy to get overwhelmed paging through them ... or max out your credit card, thinking you need all the things.

As winter settles in and our treadmill grows louder, I'm doing a lot more circuit-type workouts in the early morning and I've discovered something. You don't need a bunch of fancy equipment to get in a good workout. Here are my three must-haves for a home "gym."

Jump rope. There are lots of ways to get your heart rate up when working out at home - high knees, butt kicks, plyometrics, doing the basement stairs. A jump rope is nice to have, though, as it can add variety and is easy to incorporate into circuit routines. It's also a challenging workout as 5 minutes of skipping rope can seem like a 5-mile run. Bonus: Use it as a make-shift yoga strap when stretching.

Set of weights. Nearly any workout video on the market or on YouTube will require a set of weights, as the benefits of resistance training are numerous. Lighter weights can be fairly inexpensive and will serve one well to build some muscular endurance and "tone up" as so many people desire. Unless you are not conditioned - at all - though I wouldn't buy anything less than 5 pounds. As a person begins an exercise program, she is likely to see fast gains as the body makes neuromuscular connections and she can quickly "outgrow" the selection. To minimize the financial investment, I would select a set of weights that you can lift in a bicep curl for 10 or so reps. A lot of programs suggest 12 to 15 for basic fitness but the goal is to get stronger, and the 10 reps in the store will quickly become 15 with a bit of work.

Stability ball. Not only is a stability ball great for ab exercises, it's a great tool for working the chest and back at home. Many of those exercises utilize a bench or fixed equipment that isn't always affordable. The ball does bonus work by giving you a base while challenging your core.

I'm lucky that I have had these things for sometime and, as I expand my equipment, I can look at some of the more "fun" things. My list includes gliding discs, to further challenge my core; a BOSU trainer, for balance exercises; and a medicine ball, for ab work and functional training.

Do you have those three must-haves? Here's the Core Values expanded workout for the week, which incorporates those items.

Plank Jacks
Standing Oblique Crunch
Stability Ball Pass
Flutter Kicks
Spread Eagle Jackknife

Core Values: 30-minute challenge

Currently: Wishing that my Thursday night class will be canceled.

The weather outside is more than frightful today - it's plain stupid. I got stuck in the snow three times this morning, twice requiring help to get out, and the evening commute wasn't much better. I'm definitely not looking forward to going out again when I anticipate class attendance will be low.

But a job is a job is a job. I will work every last person in class to sweat. And, if no one shows up, I might do this tabata workout.

As part of my personal #corevalues challenge, I want to become a more well-rounded athlete by incorporating plyometrics, improving balance and strengthening my core. This workout is designed to do just that.

A couple notes:

• This workout is challenging, even for an advanced exerciser. If you are new to fitness or recovering from an injury, modify as necessary. Examples: March or jog in place instead of high knees; side lunges instead of lateral hops; instead of "jumping" with mountain climber, tap it in.
• I have five tabata sets but feel free to pick and choose from the circuit to create your own workout. I like sets 1, 3 and 5 for a quick 15-minute workout.
• This workout is not total body - I wanted a cardio exercise paired with a more traditional ab exercise.
• Feel free to skip this and just do 5 minutes of abs.
• HAVE FUN!

If you do this workout, let me know what you think in a comment below.

Links to exercises:
Frog jumps
Plank T
Windmill
Lunge with knee lift
Inchworm

Core values: A January challenge

There was a fire in  my belly. A burning, raging fire. Engulfing my insides, radiating from my core to my heals to the top of the head.

As I performed the dynamic boat pose at the end of the barre class, I was consumed by the feeling in my core. It was a feeling of work done and a feeling of work that needs to continue. It was a feeling that I need to take seriously my promises to myself to focus on my core and strengthen it.

A strong core is important for everyone and every body - it's you're center, a foundation and is key to many movements. For me, I believe that it's especially important. An engaged, stronger core will improve my running, yes, help me with balance during Bodypump lunges and bolster my confidence as a personal trainer.

So, for the month of January, I am committing to five minutes of ab exercises six days a week. On the other day, I will perform a tabata-style workout that will incorporate plyometrics that recruit the abs.

And I'm inviting you all to join me. Each Monday, I'll post the week's five exercises (each performed for one minute) and the opportunity to link up. The tabata workout for the week will be posted on Thursday. The workouts will build on each other week to week for variety and to build strength.

Need an incentive? One reader will win a fabulous prize supplied yours truly. It will include but will not be limited to: a pair of SmartWool socks, Nuun, headbands from Prairie Sun Yoga and Clif bars. The winner will be selected via comments on the weekly posts - comment today that you are participating and let me know how you are doing each week.

To make it easier to keep track, here is a link to a calendar. Print it out and check off the workouts each day!

Now, for the exciting part - this week's exercises! Do each exercise for 30 seconds and repeat the circuit twice. Don't feel obligated to do these exercises every day - the goal is just to find 5 minutes to work on the core.

Pelvic tilts with bent-knee march
Glute bridge
Forearm plank
Bird dog
Bicycle crunch

If you want to share this challenge, use the hashtag #corevalues on Twitter and Instagram and use this button on your blog.

 

Disclaimer: While I am an ACE certified personal trainer and a group fitness instructor, I am not your trainer and participation in this challenge is at your own risk. Please consult a doctor before beginning any exercise program, especially if you experience lower back pain. 

Core challenge

It's neither a complicated nor long story to explain to you how I found myself demonstrating a plank, while wearing a dress, in my boss's office.

He wanted to improve core strength, asked me for an exercise, I said "plank," and he said, "What's that?"

See? Simple.

Of course, a better-minded, more ladylike employee would have emailed him a link to a YouTube video but I found it prudent to demonstrate a neutral spine, the position of the arms and show off a bit. There were some looks, so to speak, from co-workers who passed by. I'd like to think they were jealous of my form but more than likely, it was my lack of decency for planking in a dress.

◊ ◊ ◊

When it comes to physical activity and exercise, I am the person in the office to talk to. My co-workers share successes on the scale, finish-line victories and seek advice on ways to improve diet and exercise. So it was no surprise when my boss came to me asking for a regimen to restore his once enviable core strength. 

He said he used to do push-ups and sit-ups like a beast but found the latter to be a thorn in his side in recent days. I scoffed. Of course, he did. Sit-ups are dumb. I told him that he needed to be doing a series of planks - six sets of 30 seconds in plank, 30 seconds recovery - and, as an added bonus, it would improve shoulder stability to help with push-ups.

This plan rolled so quickly off my tongue that I almost felt like a real person trainer. A real CPT, though, would have factored in much more - a participant's mobility, stability, strength and current fitness - before issuing matter-of-fact intervals. Especially ones that were relatively untested.

Feeling a bit guilty about it on Saturday (and bored with ACE studies), I decided to get into plank and try the routine, with a bit of modification - increasing the work interval to 45 seconds. Can I tell you something? Something secret? Forty-five seconds can feel like forever. Granted, I had taught BODYPUMP that morning and did a 1:30 plank hold before starting the intervals but I thought I had more in me. It took all my guts to make it through five.

And two days later, I'm still sore, which means two things -- a) boo and b) time to get to work. 

I figure that if I can put my boss on a plank plan that I could do the same for myself. The goal is that three days a week (non-teaching days) during the month of July, I will do intervals of the following: Forearm plank, twisting knee plank, full-arm plank, plank with hip dip, forearm plank. I'll start with 45 seconds on and 30 seconds rest, hoping to increase the work interval by month's end.

To see how I progress, I thought it would be wise to test myself with a plank hold. Sore abs and all, I made it 2:16. Here's hoping I do a bit better July 30.

Note: I was dropping my head, resulting in poor postural alignment and creating the opportunity for injury and reducing effectiveness of exercise. In my defense, this photo was taken after the plank hold (during which I out-planed Mark). Also, note the outfit - dress and Vera Bradley pajama pants that are two sizes too big.

Of course, this could be one of those things that I say I'm going to do but will forget about by tomorrow. Because I can roll like that. Now if other people were, let's say, interested, it might keep me motivated. Just sayin'.