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Celebration of Excellence

I'd like to take this opportunity to celebrate one of the people who has made the Ultimate Grind what it is today. Rebecca was one of the finalists of the original Ultimate Grind...back in the days when Ultimate Grinders would be forced to army crawl on top of sheets of ice and run a mile though a foot of snow...wow, we were crazy back then!

This is a picture of Rebecca as she was promoting the new season starting July 26th.

2 New Workouts, 2 Peoples' Choice Workouts

We didn't get where we are today by doing the exact same workout every day!

That being said, people tend to get anxious if we mix it up too much.

So, here's my compromise...our next 4 workouts will feature 2 innovative, never before done, workouts, and 2 classic Ultimate Grind workouts.

Our next 2 Tuesday Morning Metabolic Powerblasts we will do my new "Yogaflex" workout and my new "Kettlebell Classic" workout. These workouts will new completely new, and a different type of challenge than what we've faced before.

Our next 2 Friday MMPB's will be "peoples' choice workouts. Meaning YOU will choose...democratically...here are your possible workouts:

a) Tabita Circuits
b) Metabolic Density Training
c) Partner Relays
d) Power/Stability Supersets

Exercise your right to vote by emailing me at losefatnotmuscle@gmail.com!

The Most Exciting Championship Finish Ever!

I can't believe it!...It's never happened before!....The Ultimate Grind Championships came down to sudden death overtime!...Not only that...only 1 overtime leap-frog separated the runners up from the champions!

I'd like to congratulate all of the participants in this seasons Ultimate Grind, but in the end there could only be one championship team...and the winners of this seasons Ultimate Grind Championships were....Stara and Camille! Congratulations!

Championships tomorrow!

I'm sure you're all anxiously anticipating the championships tomorrow. Many of you have worked very hard this season, and tomorrow is when it will all pay off!

Remember, it's all about competing WITH your teammates...if you can do more push-ups, crunches, and cover more distance in 5 minutes than you could day 1, then you win!

Here's the schedule for tomorrow's championships:

We'll start with a brief team warm-up. Nothing too extreme...but we don't want to go into the Ultimate Grind Championships cold!

Then...we will select teams of 2...maybe 1 team of 3 if we have an odd number. Teams will be selected randomly from 2 pools...UG veterans and UG rookies.

There will be 2 types of exercises; "batters box exercises" and "dug out exercises"
Batters box exercises score points for your team, but they will only count if your teammate is simultaneously doing their dug out exercise. For example...when you are doing your ice-skaters, your teammate will be holding a plank...and when you are doing your bent rows, your teammate will be holding a bridge. Not all events will consist of 2 exercises. Now for the official line-up:

1) Burpees (both teammates at the same time)- 50 each
2) Leg throwdowns - 50 total
3) Iceskaters (plank)- 100 total
4) Pushups (cobra)- 50 total
5) Crunches (hold low squat)- 100 total
6) Bent Rows (bridge)-100 total
7) Reverse chops (side plank)-100 total
8) Team mile (YTA)- 20 lengths total

Don't let the competitiveness of all this psych you out....it will be fun and we're all in it together! Good luck tomorrow!

The 3 Rules of the Ultimate Grind

In my biased opinion, the Ultimate Grind is the best exercise program anywhere...if you do it right.

So this begs the question, "How do you do it right?"

You'll be in good shape as long as you follow the 3 rules of the Ultimate Grind:

Rule #1 "Form Over Glory"

Never compromise your form just to do a "more intense" variation of an exercise. As you know, every exercise we do has modifications and progressions, which is why participants at all fitness levels can exercise side by side. If you perform a progression that your body's not ready for, you're not being safe...and safety is the #1 rule of the Ultimate Grind.

Rule #2 "Don't Fake It"

Many of our exercises are technical(the deadlift, the squat,the 45 degree row, even the pushup and the shoulder press), which means there's a right way to do them and a wrong way to do them. When you're starting out, it's easier to do them the wrong way....don't let yourself do it! These exercises build the foundation for everything you will do in the future....listen to your coach and do them right!

Rule #3 "Don't Skip Workouts"

Sure...things come up and you might not be able to make every single Ultimate Grind workout. That's OK, but if you miss a workout, exercise on your own. Don't know what to do?....Do your corrective exercises, a 30 minute interval run, 3 sets of the "big 5" for strength....and you should be on track for your next workout.

What's a Super-Set?

A super-set is when you do 2 or more sets immediately after one another. These exercises can be for the same muscle group or different muscle groups. My favorite super-sets involve using the same muscle groups in different ways. For example, you could do a bench press for chest and arm strength followed immediately by a 1-arm press for stabilization. Another one of my favorites is squats followed immediately by explosive jumps. I use super-sets in my workouts whenever I get the chance!

Don't skip out on those corrective exercises!

The corrective exercise portion of every workout is thought to be optional. It's because it is! That being said...most people don't know why it's optional. It's optional for those of you who have passed the over-head squat test and single-leg squat test with flying colors. If this isn't you...do your corrective exercises! You've got muscle imbalances you need to deal with!

Tabata inspired workout today

Wow! Dr. Tabata really knows what he's talking about!...today was just the tip of the iceberg...we'll have more Tabata style workouts...gauranteed!

The 3 Most Fundamental Exercises

After I published an article titled “5 most important exercises” clients started asking me why we spend so much time doing exercises that aren’t as “important.” That’s because there are some exercises that are even more important than the “5 most important exercises”…believe it or not!

It’s true…there are 3 specific exercises that help correct many of our muscle imbalances and lay the foundation for almost every exercise we will ever do. These exercises might not be exciting, they might not be flashy, but they are the 3 exercises that will be the most fundamental to your long-term success. These exercises help us develop core strength and help us to “wake up” the muscles that need to be doing more work.

These 3 exercises are the plank, the bridge, and the cobra.

1) Plank
Lie on your stomach with your feet together and forearms placed on the ground. Clench your fists under your shoulders, draw-in your navel and contract your glutes. Lift your body off of the floor and raise up until your body forms a straight line from head to toe. Hold the top position for a few seconds.

2) Cobra
Lie on your stomach with your arms extended alongside your body, palms facing the floor. Draw-in your navel, contract your glutes and pinch your shoulder blades together. Next, lift your chest and hands off the floor at the same time, keeping your arms straight. Hold the top position for two seconds. Slowly lower yourself down to the starting position.

3) Bridge
Lie on back with knees bent, feet flat and shoulder-width apart. Draw-in belly button and squeeze butt muscles. Lift pelvis off floor until knees, hips and shoulders are in line, pushing through heels. Lower your pelvis to floor.

The plank is simple, but one of the best core exercises out there. The cobra gets those lower traps going and helps to improve your posture. The bridge activates the glutes, helping to significantly reduce the chances of knee or lower back pain. I recommend doing all 3 near the beginning of every workout!

The Ultimate Grind After Work

It's true..the first-ever evening Ultimate Grind class met today. It's a small group, but and enthusiastic one! Parking won't be as easy, but waking up will be! I'm fired up for the next 6 weeks!

The 5 Most Important Exercises

For each of these exercises, proper technique is absolutely vital! If you do them right, you’ll build an extraordinary amount of functional strength. If you do them wrong, your chances of injuring yourself go through the roof! I’ll even go so far to say that if you’re not 100% committed to proper technique, don’t even do these exercises….just stick to the machines, with everyone else who doesn’t know what they’re doing!

So here they are:

1) Squat (body weight)
Stand with your feet facing forward, shoulder with apart, and your knees slightly bent. Slowly squat, bending your knees and keeping your feet straight. Keep chest up, squeeze your butt muscles, press through your heels and fully extend your legs.
Key point – You want to feel like your glutes are doing 90% of the work.

2) Dead lift (body weight)
With your feet shoulder width apart and a slight bend in your knees, bend over so your back is flat and parallel to the ground. Stick your butt out so that you feel a stretch in your hamstrings. If you’re doing this right you should feel almost all of the tension in your hamstrings and almost no tension in your back. Stand up, using your hamstrings and glutes.

3) Push up
Start in push up position with your hands slightly more than shoulder width apart. Make sure that your head, shoulders, hips, knees, and ankles are all in a straight line. Slowly lower your chest to the ground, pinching your shoulder blades together, maintaining perfect alignment. Press your body back up into push up position.

4) Bent over row
Stand on top of your resistance band with your feet pointed straight ahead and draw in your navel. Bend at your waist until your chest is at a 45 degree angle to the ground. Extend your arms and let them hang in front of your body, grabbing an end of the exercise band with each hand. In a rowing motion, bring your thumbs up toward your armpits. Contract your shoulder blades together and be careful not to arch your back. Return your arms to the starting position and repeat.

5) Shoulder press
Stand on top of your resistance band with your feet pointed straight ahead and your hands holding the resistance band at shoulder level. Make sure that your shoulders are not hunched forward and that your head, shoulders, hips, knees, and ankles are all in a straight line. Press your hands over your head, lower, and repeat.
Each of these exercises can be modified to meet your training goals. If your goal is to develop stability, you could do 1-arm or 1-leg variations of these exercises. To build strength, you could increase the resistance. That being said, don’t make any progressions until you’ve developed flawless technique.

Coach Sweat's All-In-One Workout

It’s so hard to find time to exercise now-a-days! That’s why…when I get the chance to exercise; I want to do everything I can! Here is an example of a workout I like to do that incorporates cardiovascular training, strength training, flexibility training, and balance training.

Set your stopwatch for 1 minute intervals and go for a jog with an exercise band in your hand. Preferably, you want to run on a trail or a bike path. After jogging for 10 minutes perform the following circuit of exercises. You’ll do each exercise for a full minute. Jog for a minute between each exercise. Repeat this circuit twice.

Plank-rows – This is an excellent exercise for your core! Get in a push-up position with both hands on top of you exercise band. While gripping the band, slowly pull your left fist up to your chest. Then lower your left hand to the ground and repeat with your right hand. Do this for a full minute.

Standing bicep curls to shoulder press – Stand on your exercise band while gripping it with both of your hands. Keeping your shoulders back in perfect posture, do a bicep curl followed immediately by a shoulder press. Each repetition should be slow and controlled.

Split-squat jumps – With one foot in front to the other, jump as high as you can, switching your feet in mid-air. Repeat for the entire minute alternating your front leg with each jump. Try to use your glutes as much as possible and always make sure your front knee is behind your front foot.

Rotation push-ups – Do a push-up and then reach your right arm as high as you can. Your chest should be perpendicular to the ground. After your next push-up reach your left arm up in the air. Do this exercise, alternating your arms for the entire minute.

Up and outs – Hold your band like you did for the curl-press. Keep your arms straight throughout the entire exercise. Bring your hands up in front of you, then out to the side, then back in front of you, and down. The entire movement should be slow and controlled. It’s one of the best shoulder exercises out there!

Alternate 1-arm snatches using your exercise band – Hold the band like you did for up and outs, but get down in a squat position with your arms down by your side. With one explosive movement, stand up and lift your left arm over your head. Then repeat with your right arm. The secret to this exercise is to keep your back straight and use the power of your legs to lift the band over your head.

Sometimes I’ll do a third set of rotation push-ups and plank rows if I want to get in some extra core work. Then I’ll do a 5 minute cool-down jog and I’ll finish with a 9 minute yoga routine. Specifically, I’ll do a “Triangle Warrior” followed by a “Sun Salutation,” holding each pose for 30 seconds. This entire workout takes under an hour. Not bad for such a complete workout!

The Ultimate Grind Stops for Nothing!

If people thought the Ultimate Grind would take a long weekend for Memorial Day, they were wrong!

The Ultimate Grind shows it's respcet to our fallen heros by continuing to workout on Cambridge Common....20 feet away from the site where George Washington first rallied his troops!

Exercise Form Over Exercise Glory

Every day I see people risk injury, throwing their form out the window in order to do a more impressive exercise or lift more weight. If you’re reading this article, I urge you…”Don’t try to be a hero! Treat your body right!”

Exercise form is always more important than exercise glory. I respect your competitive drive that inspires you to do that difficult exercise with too much weight. I just think you should use that competitive drive to dedicate yourself to using perfect form on all of your exercises.

So what do I mean by “perfect form?” The word “form” is thrown around the gym all the time, but most people don’t even know what it means. In my opinion form means that 2 things are going one, no matter what exercise you are doing. Number one, you have perfect posture. And number two; you are activating the right muscle groups.

Perfect posture means that your body is lined up the way it should be. You’re not bending your back and you’re not rounding your shoulders. If you want to do a quick “posture check” ask yourself if your head, shoulders, hips, knees, and ankles are all in line. Obviously, if you’re doing an exercise that requires you to bend your knees you won’t have your ankles lined up, but in most cases the other four “kinetic chain checkpoints” should be.

Muscle activation is the element of perfect form that most people don’t know about….because you often can’t see it! With every exercise you need to train your body to activate the muscle groups that will allow you to do the exercise most effectively. I’ll use the squat as an example. If you’re performing a squat, your glutes should be “activated.” In other words, your glutes should be doing more work than any other muscle group. If your glutes are “underactive” you will likely be putting a lot of stress on your knees or lower back and your chances of getting injured will go through the roof!

If you’re doing an exercise and you’re not sure what the “perfect form” is, ask a trainer. That’s what they’re there for!

New Season...Familiar Faces

It might be a new season of the Ultimate Grind, but there are some familiar faces in the line-up!

The first couple of weeks will focus on stabilization exercises, but as many of you know from experience...with a few modifications...stabilization exercises can be as tough as any exercise out there!

Customized Group Fitness

You’re probably thinking, “How can group fitness be customized?”
You’ve come to know group fitness as “one-size-fits all” exercise classes where you either “sink or swim.”

When discussing group fitness classes people say things like, “That was a good workout, I was really sore the next day!”

In my opinion, there is more to an effective group fitness class than making sure everybody leaves the room tired….not only that, I believe that it is possible to customize group fitness programs to every participant in the group….assuming they are all healthy enough to be exercising in the first place. In fact, I do this with every one of my own group fitness classes. I do this by implementing an effective assessments, modifications, and progressions.

Assessment

Everyone’s body is different, and almost everybody has muscle imbalances. This goes for couch potatoes, and it goes for competitive athletes. If you begin a rigorous exercise program without correcting these imbalances, you will only make them worse. That’s why I always begin a session with a “corrective exercise movement assessment.” My favorite is the overhead squat test. By having each participant do a few squats with their arms over their heads, I can see which muscles are “overactive” and need to be stretched as well as which muscles are “underactive” and need to be strengthened. I believe that the 5 minutes we spend doing this assessment is the most important 5 minutes of my entire program! That way, each participant gets their own-personalized warm-up routine specifically designed for their unique body.

Modifications

My classes consist of participants who haven’t exercised in years, and participants who have been in my class for the past 3 seasons. Yet they all get workouts that are perfectly suited for their ability levels. This is because every exercise we do has modifications. Take the classic pushup for example. It’s still one of the best exercises for arm, chest, and core strength and stabilization. Some people in my classes cannot do a full pushup while others can do over a hundred. That’s OK. If you can’t do a pushup, you can do modified pushups, on your knees or using the wall. On the other hand, if pushups are easy for you, try one of my “off center pushups.” They will have your arms and chest burning in 30 seconds flat…guaranteed!

Progressive Program

It is important that a group exercise program builds on itself. For example, I like to do full-body, explosive exercises. They get your heart pounding , build muscle, burn a ton of calories, and make you look like a swimsuit model (whether your male or female). That being said, I would never encourage a new participant to do one of these exercises. It would not only be discouraging, but dangerous! It is important to first build a strong foundation, by developing balance, posture, core strength, and training your body to activate the correct muscle groups.

So there you have it…the secrets to customized group exercise. It’s not all about getting the hardest workout; it’s about getting the best workout….for your particular body!

Ultimate Grind Championships 3 Days Away!

That's right, for Ultimate Grinders that have been training hard for the past 6 weeks, it's payday! For those that haven't...it might not be!

Whether your team scores the most points or not...if you do better on the push-up test, curl-up test, or the cardio test, consider yourself a champion!

Reverse Chops have nothing to do with your arms!

After today's workout you might be thinking, "Why the heck would we do reverse chops right after we did supersets with our arms and shoulders?"

It's because reverse chops have almost nothing to do with your arms if you're using proper technique. It's true....the best way to get your arms straight up over your head is to use the explosive power of your glutes...just like when you're doing a squat.

People who try to extend their arms over their heads using all arms, get buried in the Ultimate Grind. I've seen it happen time and time again...don't let it happen to you!

The Best Way to Train for the Ultimate Grind Championships

I may know everything there is to know about the Ultimate Grind, but I know nothing about winning Ultimate Grind Championships! When I want to know about winning UG Championships, I ask 2-time champion Molly D!

Molly D swears by the "Muscle Marathon" workout! The Muscle Marathon involves a series of 2 minute "breakdown sets" specifically designed to train the same muscles that you'll be using in the championships.

A "breakdown set" involves doing an exercise that would be extremely difficult to sustain for a full 2-minutes. When you can no longer continue the exercise with perfect form, you begin doing a modified version of that exercise(like a knee pushup)...when that modified version gets tough, you can do a further modified exercise (like a wall-pushup).

No matter what your fitness level is, you can get a heck of a workout doing "breakdown sets." If a "Muscle Marathon" sounds like something you want to do, click the Muscle Marathon youtube link on the side of the page!

Calorie Wars

Many experts say “a calorie is a calorie.” In other words as long as you burn more calories than you eat, you’ll lose weight. Likewise, if you eat more calories than you burn, you will gain weight. Although this may be true technically, I think this way of thinking is foolish. That’s right….I said it!...Not all calories are created equal!

Juice vs. Fruit

Apple juice is a classic juice you will find in just about any grocery store. It taste pretty good and people think of it as a healthy alternative to soda. After all, it’s real juice….not just some “juice drink” loaded up with sugar. That being said, a 16 ounce glass contains 234 calories and 224 of those calories come directly from sugar.
Let’s compare that large glass of apple juice to eating apples and drinking a large glass of water. If you were to eat 3 medium sized apples you would consume 216 calories, and those calories would be loaded with nutrients, including over 10 grams of healthy, dietary fiber! So what do you think will fill you up for longer? That glass of apple juice, or those 3 apples?

Winner…..Apples!

French Fries vs. Salad

Every time you walk into McDonald’s and order a cheese burger they serve it with fries. Not only that, they give you the opportunity to “supersize it” for just a few cents extra! It’s a deal that’s tough to pass up. Those supersized fries contain 610 calories, and 261 of them come from fat.
Let’s compare that to a healthy salad. You would have to eat over 27 cups of salad to consume the same amount of calories. That’s almost 2 gallons of salad! If you ate that much salad your body would have enough nutrients for a week!
I know what you’re probably thinking. “What about the salad dressing?” OK…Toss that salad up with some extra virgin olive oil, some balsamic vinegar, and a few of your favorite spices….and maybe cut it down to 21 cups!

Winner….Salad!

So if you think you can get all the energy you need from a glass of juice and a big bag or fries, then maybe you’re right…a calorie is a calorie. But as far as I’m concerned, the type of calorie is much more important.

Calories Burned During an Ultimate Grind Workout

One of the Ultimate Grinders recently asked me to write a blog post discussing the number of calories participants’ burn during a typical Ultimate Grind workout. I agreed, but I also wanted to mention 2 of the Ultimate Grind’s “extra calorie burning goals.”

Here’s the breakdown:
5 minute corrective exercise warm up = 24 calories
10 minutes of Full-body cardio warm-up = 83 calories
10 minutes of mixed calisthenics = 94 calories
30 minutes of full-body circuit training = 282 calories
5 minute flexibility cool-down = 24 calories
Total calories burned during a single Ultimate Grind workout = 507 calories

2 Extra calorie burning goals of the Ultimate Grind:
#1 Building muscle -> A good goal for a 6 week season is to gain 5 pounds of muscle and lose 5 pounds of fat. This would cause you to burn an extra 175 to 250 calories everyday without exercising at all. This is because muscle in naturally active and works to burn calories.
#2 Never plateau -> When your body gets used to a particular workout, the workout no longer has the same muscle building and fat burning effects. By continuing to progress and change our Ultimate Grind workouts, you’ll never have to worry about the plateaus!

Nutrition Made Simple

Most people are confused about nutrition. They genuinely want to eat right, but they have more questions than answers. Are carbs bad for me?....How much is a “serving size?”….Should avoid eating all fatty foods or are some fatty foods good for me?...Do I need to count calories?...and the list goes on.

Rather than overload your brain with more technical mumbo-jumbo about how your body absorbs and burns calories, I’d rather just give you 7 simple tips to follow. If you can manage to exercise regularly and follow these 7 tips, you should definitely be in tip-top shape before you know it!

1) Snack on fresh fruits. Fresh fruits are loaded with fiber and other nutrients, and they also taste good! If you’re craving a candy bar, eat an apple. It’s got less than 1/3 of the calories, yet 10 times the nutritional value. I know you’re thinking, “but it doesn’t taste as good!” Cut back on the sweet stuff for 6 weeks and you won’t even want it…trust me!

2) Eat vegetables any chance you get. Fresh vegetables are probably the best things you could possibly put in your body! If you can, have a salad with every meal. Load it up with broccoli, tomatoes, onions, peppers, carrots, dark green leafy lettuce, and any other vegetables you can think of. Watch out for those salad dressing though! They’re usually loaded with fat and even more sugar. Olive oil, balsamic vinegar, and your favorite spices is a much healthier alternative.

3) Eat lean-clean proteins. Baked fish, chicken, and turkey are a few examples. Stay away from the fried stuff!

4) Eat whole grains. Choose whole wheat bread over white bread any chance you get. Also, choose breakfast cereals that have a lot of fiber and less sugar.

5) Drink water. Try to drink at least 8 cups of water a day. Your body needs it, especially if you’ve been exercising. Not only that, but water alternatives, like juice and soda, are loaded with useless unnecessary calories.

6) Don’t skip meals. You think skipping breakfast is a good idea because you are eating fewer calories. WRONG! Eat at least 3 healthy meals a day. You shouldn’t be walking around hungry.

7) Hold off on the garbage! Sure you can have an ice cream cone every now and then, but not every day! The same goes for fried foods and candy.

Follow these tips for 6 weeks. You’ll be amazed how a few smart food substitutions will have you looking and feeling better in no time!

On the Right Track with Corrective Exercise

You ever go out to dinner with a group of people and one person totally monopolizes the conversation? Let’s call this person “Gina.” Gina talks so much that no one else can even get a word in edgewise. After 20 minutes at the table with Gina you start to think, “What’s the point of even trying to speak?” You, and everyone else, reside yourselves to sitting back and listening to this Gina talk non-stop for the rest of the night.
A week late you run into Gina at the grocery store. She starts talking a mile a minute about God knows what and then she says, “You don’t talk much, do you?”
You’re thinking, “When was I supposed to speak? This woman hasn’t stopped talking for one moment in the past 20 minutes! And now I’m late for work because I couldn’t shut her up!”
So….what’s this have to do with exercise?
All of us have muscles that are “overactive” and muscles that are “underactive.” Our overactive muscles are like Gina. They have to be the center of attention all the time, and because of them other muscles can’t do what they’re supposed to be doing and they become “underactive.” As your overactive muscles continue to overcompensate for your underactive muscles, your muscle imbalances become worse. As these muscle imbalances get worse, your risk of injury gets higher.
How can you fix muscle imbalances?
You can fix your muscle imbalances by doing corrective exercises. Corrective exercise involves telling your overactive muscles to “chill out” and telling your underactive muscles to “get in the game!” You can do this by foam rolling and stretching your overactive muscles and “activating” or exercising your underactive muscles.
How do you figure out which muscles are over or underactive?
The “Overhead Squat Test” is probably the simplest and most effective method. Lift your arms straight up over your head, and start doing squats. After observing you for a minute, a qualified personal trainer will have a good idea of what your imbalances are and what you should do about it. In my experience these are the most common imbalances:

Overactive lats and under active rhomboids (rounded shoulders) – This can be improved by stretching your lats and doing a “YTA” exercises to activate the muscles between your shoulder blades.

Overactive hip flexors and underactive glutes (can lead to knee and lower back pain) – This can be improved by stretching your hip flexors and doing a “bridge” exercise to activate your glutes.

Overactive calves and underactive shin muscles – This can be improved by stretching your calves and activating your shin muscles.

If of this sounds confusing, don’t worry! Many personal trainers are certified in corrective exercise. Ask around your gym and you’ll find one that’s right for you!

Cardio Made Simple

Almost everybody recognizes the importance of cardiovascular training. You’re heart is the second most important part of your body (besides your brain) and without a healthy heart, you won’t live very long! It’s true that almost any cardio training is better than no cardio training, but what’s the best way to cardio train?
Rather than get into the nitty-gritty details of heart rate monitors and heart rate formulas, I’d just like to give you a few simple guidelines to follow. Specifically, I’ll tell you about 3 “heart rate zones,” the 3 “stages” of cardiovascular training, and how to create your own simple cardio training program.
First, you may be asking, “What type of cardio training should I be doing?”
The basic answer…Whatever you like to do! You can jog outside, ride your bike, use a machine at the gym or even go for a swim.

Now for the 3 “heart rate zones”....If you have a personal trainer and a heart rate monitor, you can get more specific, but for the average exerciser these 3 zones are all you need to know:
Zone 1 (recovery zone) – If you can have a conversation while your exercising, you’re most likely in the “recovery zone.” This zone is also known by many as the “Fat-burning zone,” but contrary to popular belief, you won’t burn more fat in this zone.
Zone 2 (anaerobic threshold, or AT zone) – This is a pace you can maintain, but it isn’t easy. At this pace you wouldn’t want to have a conversation with anybody!
Zone 3 (peak) – At this pace you’re moving just about as fast as you possibly can.

Now for the 3 “stages” of cardio training. I’m assuming that you’ll be exercising for 30 minutes non-stop, and that you’re cardio training 3 days a week. If this is too long or too much for you, or you want to do more, you can. Just make sure you consult your personal trainer and that you progress at a safe pace.
Stage 1 (Beginner) – All of your workouts should be in the “recovery zone.” Your goal is to build stamina.
Stage 2 (Intermediate) – Alternate “recovery zone” workouts with “interval” workouts. Here is an example of an interval workout:
10 minutes in the recovery zone to warm up
1 minute in the AT zone followed by 1 minute in the recovery zone. Repeat this cycle 5 or 6 times.
5-10 minutes in the recovery zone to cool down
Stage 3 (Advanced) – Do a “recovery zone” workout on Monday, an “interval” workout on Wednesday, and a “high intensity interval” on Friday. Here is an example of a high intensity interval workout:
10 minutes in the recovery zone to warm up
30 seconds in the AT zone, followed by 30 seconds in the “peak zone”, followed by 30 seconds in the AT zone, followed by 60 seconds in the recovery zone. Repeat this cycle 4 or 5 times.
5-10 minutes in the recovery zone to cool down

And always remember to stretch after every workout! Good luck!

Exercise Pain Free with Coach Sweat’s No Pain, No Shame Workout

One of my clients is a 58 year old woman with a chronic back problems, no cartilage in her knees and really bad arthritis. She eats right, walks almost everyday, and has a positive attitude. That beings said, until yesterday, she was very discouraged about strength training. She understood the importance of strength training, but “everything (she) tried to do was so painful.” Simply attempting a modified pushup would have her throbbing with pain.

She had every right to be discouraged…who wouldn’t be? Walking up and down the stairs seems to be all she can stand and hear I am asking her to strength train?!?

To her credit, she was willing to give a 1 or 2 exercises a try. When those were a success, she was willing to try a few more. And by the end of our time together we’d designed a full-body, strength training program that she can do pain free, and boy is she excited! This workout is also designed to help her develop the balance and core strength to reduce her overall pain and risk of injury.

So here it is:

1) Plank – lying face-down on the ground, support your weight with your toes and forearms. The goal is to keep your head, shoulders, hips, knees and ankles in a straight line, making a “plank” with your body. Try to hold this for 30 seconds and do it 3 times.

2) Cobra – still lying face-down on the ground, lift your chest off the ground about 2 inches, making a “W” with your arms, while pinching your shoulder blades together (your legs hips and stomach will remain on the ground). Do this 3 times for 30 seconds each.

3) Bridge – Lie with your back on the ground and bend your knees as if you’re about to do a sit-up. Now lift your hips off the ground making a straight line from your shoulders to your hips to your knees. You should feel this exercise primarily in your glutes. Do this 3 times for 30 seconds each.

4) YTA’s – Stand on 1 foot, lifting your arms in the air to make a Y with your body. Concentrate on pinching your shoulder blades together while rotating your hands so your thumbs are pointing behind you. Then repeat the exercise making a T with your body, and then an A…hold each position for 20 seconds and then do the same on your opposite foot.

5) 1-arm band pulls – attach your exercises band to a door knob, a door frame or a pole. Keeping your body completely straight (to work you core), pull the band to your chest. Hold the band at your chest for 2 seconds, then slowly extend your arm for 4 seconds. Do 2 sets of 10 with either arm.

6) 1-arm band press – standing with your back to the door (or pole) press your arm forward (in a punching motion), keeping your body completely straight, hold the extended position for 2 seconds then slowly bring the band back to your chest for 4 seconds. Do 2 sets of 10 with either arm.

7) Straight arm band rotations – with your right shoulder facing the door, grab the band with both hands and swing the band to your left side (like you’re swinging a baseball bat), while keeping your arms straight and not twisting your core. Keep the band fully extended for 2 seconds then slowly swing back for 4 seconds. Do 2 sets of 10 on either side.

If you want to strength train and you’re suffering from any of the same problems as my client, give this “No Pain, No Shame Workout” at try…you won’t regret it!

Torch the Fat off Your Body with Coach Sweat’s Human Torch Workout

Kettlebells are all the rage now-a-days. When I was first introduced to kettlebells I was intrigued but I also thought to myself, “what’s the big deal?” After all, it was only an iron ball with a handle. What makes it so different from a dumbbell?
Then after noticing the results I got from kettlebell training, I became a believer. Kettlebell training seems to “torch the fat” right off your body. Not only that, with kettlebells I could get a more complete workout in 10 minutes than in an hour of traditional weight training.

It’s no surprise to me that so many of my clients want to start using kettlebells. Who wouldn’t want to torch the fat off their body? That being said, I think they can be dangerous. If you’re going to be swinging 45 pound iron balls over your head (or even a 5 pound iron ball) your body better be ready for it! You need to develop flawless technique as well as perfect exercise technique before you even lay your hands on your first kettlebell.

Client safety and convenience is what inspired me to design this simple workout, using the same principles of kettlebell training, with a safer, more versatile, more convenient, and yes…cheaper alternative, the resistance band.
Before I explain this simple (yet exhausting) workout, I want to explain why kettlebell training is such an effective way to shred the fat off your body.

1) Each exercise uses you entire body.

2) Each movement requires you to use explosive power.
The result of these 2 things….you’re burning more calories and building more lean, muscle with 20 minutes of kettlebell training than you would if you spent an hour on the treadmill!

That being said, a proper warm-up, cool down, and exercise technique is absolutely essential if you want to avoid injury!
Specifically, you’ll want to warm-up for at least 10 minutes doing full-body cardio exercises as well as some core exercises. Here’s a suggestion for a warm-up circuit. Do each of these exercises for 30 seconds:

Jumping jacks
High knees pumping your arms
Plank
2-arm snatches with no weight
mountain climbers
YTAs on 1 foot
Burpees
Pushups with rotation
Plank Rows
Body weight squats

Then repeat the circuit…or just do your favorite 4, 5 times each. What’s important is that you’re completely warmed up before you attempt the “Human Torch Circuit.”
Now you’re ready to begin. If you’re a total maniac, in excellent shape, you can do this circuit 5 times, doing each set for a minute, omitting the recovery sets, for a total of 30 minutes. For most people, I’d suggest doing each exercise for 30 seconds, mixing in 30 seconds of a recovery exercise after every 2 sets of “Human Torch” exercises, like this:

1) Snatch (alternating arms)– This is a kettlebell classic! You should have both of your feet on the band while holding an end of the band with each of your hands (you hold the band like this for all of the “human torch” exercises). Get in a low squat with your arms extended towards the floor. With a one, explosive movement, you want to be standing up straight with your left hand, holding the band straight up over your head. The repeat with your right hand, alternating until time is up. Tip: Use the power of your glutes and legs to create the momentum to swing your arm over your head.

2) Squat/press (alternating arms)– Get in a low squat and hold each end of the band at your shoulders. With one, explosive movement, stand up and press the band over your head with your left hand. Do this exercises non-stop, alternating arms until the time is up.

3) Jumping jacks (or any other warm-up exercise)

4) Waist uppercuts (alternating arms) – It’s just like a boxer’s uppercut except you start with the band at your waist like you are about to do a bicep curl. When you finish your arm should be extended over your head with the back of your fist facing away from you. Again, use the power of your legs to create the momentum you need to extend your arm over your head.

5) Squat to upright rows (using both arms at once) – Get in a low squat like you are about to do a snatch, but this time when you stand up, pull both side of the band up
to your armpits. Repeat until time is up.

6) 2-arm snatch with no resistance (or any other warm-up exercise)

7) Lunge/knee/arm swing (left lunge)- Standing on the band with your left foot, bring your right foot back as you lunge down. Then bring your right knee up while at the same time keeping your arms straight, stretch the band forward with your left hand and backwards with your right hand (working your front and rear shoulder muscles). Repeat this exercise until time is up.

8) Lunge/knee/arm swing (right lunge)- Do the mirror image of #7

9) High knees while pumping your arms (or any other warm-up exercises)

Repeat the circuit 5 times for a total of 22 ½ minutes of non-stop action. Then don’t forget to stretch every muscle in your body!
This workout is simple, but intense….Good luck!

Importance of Stability Training

Regardless of your goals, the first phase of almost any training program involves a great deal of stabilization training. For some, this is frustrating! You want to ask your trainer, "Why the heck am I standing in one foot, pulling an exercise band?" You want to jump right into squats, bench press, and dead lifts. For others, usually those of you with weight loss goals, your want to know why you should be doing any strength training at all!

Stability training is the most important phase of your exercise program. Without it, you'll literally be out of balance and your risk of future injuries go through the roof! So why is that?

First of all, let's talk about your long-term goals. Whether you want to build strength, lose weight, or just feel better on a daily basis, you'll eventually need to be doing some higher intensity workouts. These workouts will include full-body exercises and circuits. For your body to perform these workouts safely and get the maximum benefits, you need to have a strong core and eliminate your muscle imbalances. This is exactly what stability training does!

You see, almost everybody who's new to exercising has muscle imbalances. Their bodies are used to being in the same position and doing the same movements over and over again. Just think of anybody who spends over an hour a day driving or hunched over a computer. But muscle imbalances aren't just for people who are inactive. Think of a professional baseball pitcher who does the same throwing motion, again and again, for hours! Yes, the professional athlete can have just as many muscle imbalances as the computer programmer!

When your muscles are out of balance it will only get worse unless you do something about it! Certain muscles get stronger and less flexible. They call these muscles "overactive." Other muscles get weaker and more flexible. These muscles are called "underactive." Your body becomes over reliant on your overactive muscle, making them even stronger and less flexible. Meanwhile you're underactive muscles are underutilized, making them even weaker and more flexible. As these muscle imbalances get worse, your risk of injury increases, especially if you're doing high-intensity workouts!

So what can you do about it?

Listen to your trainer, but most likely they will tell you to stretch certain muscle groups and strengthen others. I usually recommend clients to do exercises that require them to develop their balance and core strength. One of my personal favorites is the single-leg squat. Here's how I train clients to do it:

First, I make sure my client can perform a body weight squat on two legs first. The single leg squat is identical to the body weight squat except for the fact that it is on 1 leg instead of 2. When performing a body-weight squat you want to have your toes pointed forward while you act like you're sitting down in an invisible chair. You don't want to lean too far forward and you want to try to sit down as low as you can safely. As you stand up, you want to concentrate on using your glutes as much as possible. If the body-weight squat is difficult, you can start of squatting with a stability ball between your back and the wall.

As you get better with the squat, you can progress to a lunge, and then the single-leg squat. Give it a shot!

The Ultimate Grind fitness assessment

Past participants of the Ultimate Grind have been very interested in measuring their results, and they should be! They’ve worked hard for those results!

In the Ultimate Grind Assessment, Coach Sweat uses some the same fitness tests that are endorsed by the National Academy of Sports Medicine and the American College of Sports Medicine. This allows participants to see how their fitness levels compare with the national average. And 6 weeks later, when they repeat the same fitness tests, participants will get to see the specific improvements that they’ve made!

Specifically, Coach Sweat puts Ultimate Grinders through 5 different tests; a body fat test, overhead squat test, push-up test, a curl-up test, and the Cooper 12-minute walk/run test.

1) Body fat test – Don’t worry, nobody’s pinching you or making you take off your shirt! Coach Sweat uses the least intrusive body fat measuring system available. All you have to do is put your hands on Coach Sweat’s fat loss monitor and it’ll give you an accurate body fat reading in seconds!

2) Overhead squat test – Almost everybody has muscle imbalances, from people with desk jobs, to competitive athletes, to couch potatoes. If these muscle imbalances aren’t corrected, they can actually be made worse by exercises. With the Overhead Squat Test, we’ll not only identify those muscle imbalances, we’ll also help you correct them.

3) Push-ups and curl-up tests – These tests are exactly what they sound like. You do a bunch of “official” push-ups and curls-ups and we use that information to measure your muscular strength and endurance.

4) Cooper 12-minute test – This is a test designed to measure your cardiovascular fitness, which is perhaps the most important!

5 Ways to Jump-start your Metabolism

How many times have you heard people say;

"To lose weight you have to eat less and exercise more"

It's partially true...but there's more to the picture...your metabolism!

Basically, "your metabolism" is how efficiently your body burns calories for energy. The higher your metabolism, the easier it will be to burn fat, lose weight, and keep it off forever!

Here are 5 tips to help you "jump start" your metabolism:

1) Eat vegetables with every meal. Have some peppers and onions on that omelet...have a salad with lunch...have some zucchini instead of that potato with dinner. It's no secret that vegetables are good for you...especially if you want to lose weight!

2) Snack on whole fruits (not dried fruits or fruit juice). Fresh fruits are loaded with fiber, water, and other nutrients. An apple will fill you up longer than a cupcake will...and it's good for you!

3) Go for a walk after dinner. If you're lazy, your body stores food as fat because it knows you won't use it! Show your body who's boss and start moving!

4) Exercise in the morning. Muscle burns calories, even when you're not exercising. Why not take 5 minutes in the morning to do some push ups and some sit ups and build those muscles!

5) Stop skipping meals! When you skip a meal, your body goes into "starvation mode!" Meaning it slows down your metabolism and starts storing fat so you can "survive for longer." Little does it know...you're not starving... you just forgot to eat breakfast!

Sample Ultimate Grind Workout

This full-body workout is intended to build strength and power. It is important to understand that this workout should not be attempted until your body is ready for it. We did this workout after a complete fitness assessment, a phase of stability training, and a phase of PHA (peripheral heart action) training.

Admittedly, our program progressed more quickly than a typical program. We felt comfortable progressing at this rate because we were all healthy adults, and we each consulted our doctors before starting the program.

1) Foam roll and static stretch "Your 4" overactive muscle groups (5-10 minutes)
Each participants overactive muscle groups were determined during a movement assessment we did the first day of the program.

2) Full-body cardio warm-up (10 Minutes)
Our warm-up is usually a variety of exercises that get the heart pumping and require use of all major muscle groups.

3) Circuit 1 (3 sets - 30 seconds per set)
- Jack Knives
- Bicycles
- Plank with "funk"
- Bridge

4) Circuit 1 (3 sets - 30 seconds per set)
- Squats
- Shoulder Press
-Squat Press
- Jumping Jacks

5) Circuit 1 (3 sets - 30 seconds per set)
-Good-mornings
- Up and outs
- Reverse chops
- Ice skaters

6) Circuit 1 (3 sets - 30 seconds per set)
- Push-ups
- Rows
- Squat-row
- Hot coals

7) Total body static stretching (5-10 minutes)

Even if you are in great shape, some of these exercises may be difficult for you. If they are, ask a personal trainer for modifications to those particular exercises. Always remember that safety is your #1 priority.

5 Reasons People can't Lose Weight and Keep it off

If you're like most of us who have struggled with your weight loss you probably feel fatter than you were when you first started! There's a reason for that....it's because you are! No offense, but if you're like many Americans, your metabolism is in lousy shape! Here are some of the reasons why:

1) Yo-yo dieting --- When you lose a lot of weight quickly you're typically losing a lot of lean muscle rather than body fat. Muscle burns calories even when you're not exercising, while fat is nothing more than "dead weight." This slows your metabolism, causing you to store more of the food you eat as body fat. Not only that, if you ever start eating a normal amount of food again.....forget about it! You just bought yourself a ticket to "fat storage city!"

2) Crash dieting --- You know those diets that tell you to "drink a shake for breakfast, a shake for lunch, and eat a reasonable dinner?" It is not at all uncommon for people to lose a lot of weight initially, when they go on these diets. But did you know that 95% of these people gain the weight back after a year and 97% gain the weight back after two years!!* Talk about yo-yo dieting!

3) Sedentary lifestyle --- If you're not using energy your body knows it! Your body says, "Give me a break! You're not going use the food you just ate for energy!" Instead of sending those calories (energy) to your muscles where they can be used, it will store them as fat! This doesn't mean you have to spend 3 hours a day at the gym...just go for a walk after dinner!

4) Eating garbage --- Many of the foods we eat are loaded with chemicals, saturated fats, sugars, and high glycemic carbohydrates (foods that cause our blood sugars to rise quickly). None of these are good for us! Believe it or not, by substituting a few of the foods we eat with healthier foods, we can really start chipping away at that unwanted body fat!

5) Chronic stress --- When you get stressed out your body goes into "fight or flight" mode, causing it to release a bunch of glucose (sugar) into the blood stream for an immediate burst of energy. Since you're probably not trying to run away from a lion, or kill a gorilla with your bare hands, your body is not going to use that glucose for energy. Guess what it's going to do?...That's right...store it as fat! So next time you start to feel stressed out take a few deep breaths or go for a walk.

With all these calorie restriction diets, sugary foods, and sit down jobs, many of us have become "metabolically challenged" over the years. Don't worry! If you can put an end to these trends, you'll be on your way to getting your metabolism working again so you can finally lose weight and keep it off!

*Tsai AG, Wadden TA. Systematic review: An evaluation of major commercial weight loss programs in the United States. Ann Intern Med 2005;142:55-56

Ultimate Grind for different fitness levels

The Ultimate Grind is for all types of people. It’s true; your doctor needs to consider you “healthy enough to participate in an exercise program,” but as long as you’ve got your doctors OK, you’ve got Coach Sweat’s OK. But even so, what if you find yourself exercising with some fitness superstars or even worse….an Ultimate Grind veteran?!?

Don‘t worry! Just about every exercise we do can be modified. That means we can adjust the exercise to make it easier for the beginner, and we also have ways to make it more challenging for the superstar. So whatever your fitness level, the Ultimate Grind can be tailor made to fit your specific needs and goals!

Everything you need to know about Stretching

Stretching is usually the most underrated portion of any exercise routine. Most people tend to think that if you're not building strength or burning calories, then you're wasting your time. This couldn't be further from the truth!

Stretching is probably the single most important part of your exercise routine. You should start and finish every workout with some flexibility exercises. That being said, not all flexibility exercises are the same. So which ones are right for you?

Let's start by talking about the 3 primary types of flexibility exercises; static stretches, active stretches, and dynamic stretches.

A static stretch is when you hold a stretch for 30 seconds. An example of this would be crossing your legs and touching your toes to stretch your hamstring. Static Stretching is what most people think of as "stretching." Many trainers like to "foam roll" the same muscle groups to eliminate "knots" in the muscles and further improve the muscle's flexibility.

An active stretch uses an opposing muscle group to stretch a certain muscle group. An example would be to lie on the floor, hold your thigh at a 90 degree angle to the floor, and use your quad to extend your leg and stretch your hamstring. Active stretches should be held for 2-5 seconds and should be done about 10 times.

Dynamic stretches require multiple muscle groups to work together through an entire range of motion. A walking lunge with a twist is an example of a dynamic stretch. You should do about 10 of these at a controlled speed.

Generally speaking, you should finish every workout with 5-10 minutes of static stretching, regardless of your fitness level. It is important to lengthen your muscles after a workout, since they will naturally tighten if you don't. This could lead to muscle imbalances and future injuries. Not only that, it will make the recovery process a lot less painful!

If you are new to exercising, you could also begin each workout with static stretches. This will help you reduce the risk of injury as you're starting out, and it will also help you reduce many of your muscle imbalances. After a few weeks of training, you might be ready to warm-up with some active stretches. You'll be ready for these stretches once you've developed a good amount of muscular flexibility and coordination. Once you start doing high-intensity full-body workouts, you'll want to warm up with dynamic stretches.

So there's more to stretching than most people think! Now that you know, make sure you make stretching a part of every workout!

Starting a Strength Training Program

Strength training is beneficial for everybody! It doesn't matter whether you want to be a competitive athlete, be healthy enough to play with your grandchildren, or just lose weight.

That's right...I said lose weight! Many people who want to lose weight are afraid of building muscle. They think that strength training will make them look big and bulky. This couldn't be further from the truth! By strength training you build muscle, which increases your metabolism. That means that your body will be burning more calories even when you're resting. By strength training you are actually transforming your body into a lean, mean, fat-burning machine!

So if you really want to "lose weight" don't focus on losing weight, focus on losing body fat and building muscle. Muscle is active; it never stops burning calories for you! Fat, on the other hand, is inactive. It just sits on your body and does nothing for you, so get rid of it. And the best way to get rid of that fat is to surround it with fat-burning, metabolism-boosting muscle!

Strength training is also important for anyone who wants to be an athlete or anyone who wants to reduce the risk of injury in their everyday lives. So, now that I've convinced you of the importance of strength training, where should you start?

1) Figure out what your goals are and what your current fitness level is. Any personal trainer can help you with this.

2) Start by balancing out your body. People usually want to jump right in to lifting heavy weights...BAD IDEA! You should spend you first few weeks doing "stabilization" exercises to strengthen your core and develop your balance, so you don't hurt yourself.

3) Work on "muscular endurance." For the second month of any program, I usually recommend that clients do a combination of "strength exercises" followed by "stability exercises" to help them build up their endurance.

4) After about 8 weeks you can really start focusing on building strength and even explosive power if you're a competitive athlete. This is when you can really start having some fun with some real high-intensity workouts!

Now that you know the basics of strength training, get started!

The Toughest it ever Gets – Day 1 of the Ultimate Grind

It’s 6 AM Monday morning and the sun has just risen and you’re standing on Cambridge Common with 12 other people, one of which calls himself “Coach Sweat.” You’ve seen the highlight video and you’ve heard the stories, and you’ve even tried to do one of “Coach Sweats” workouts at home, but you still don’t have any idea of what to expect.

Let me reassure you, you’ve already done the hardest part! The hardest part of any exercise program is getting into a routine and making it part of your schedule. The hardest part of creating a routine is starting that routine. So…if you follow my logic, by showing up on Day 1, you’ve already done the hardest part of the Ultimate Grind!

3 Proven Ways to Lose Weight

The clients I choose to work with are not impressed with "quick fix" weight loss programs....for good reason....they've tried them, and they've realized what 97% of participants realize....that meal replacement, calorie restriction diets don't work in the long run!

So where can you go to find proven, effective weight loss strategies that will help you not only lose weight, but keep it off for good?

I suggest the National Weight Control Registry. The National Weight Control Registry is a database of people who have lost over 30 pounds and have managed to keep that weight of for over 5 years. Now that's what I call success!

So what are these people doing that allows them to reach and maintain their weight loss goals?

Here are 3 things that just about all of them have done:

1) They eat 5-6 small meals a day.
2) They keep a food journal.
3) They exercise regularly.

Let's talk about each one of these proven, effective weight loss strategies and why they work so well.

1) Eating small, frequent meals keeps your metabolism working at its best. If you go a long time without eating food your body goes into a kind of "starvation mode." You start to burn calories more slowly because your body is trying to conserve energy. It doesn't know that you have a refrigerator full of food! It actually thinks that you may have to go days before you get your next meal!

On the other side of the coin....eating a big meal also compromises your metabolism. Have you ever experienced the "food coma" before? When you eat a huge meal....especially a meal loaded with high-glycemic carbohydrates....your blood sugar spikes, you feel tired, and your body says to itself, "Give me a break! You're not going to use all of these calories for energy! I'm going to store them as fat!"

2) Keeping a food journal does something very important...it holds you accountable to yourself. So many times clients have said to me, "I would have eaten a brownie instead of that apple, but I knew I would have to write it down!" It's funny how it works, but it's true! Keeping a food journal is one of the most effective weight loss strategies out there!

3) Its no secret that exercising is an important part of any weight loss program. This has been proven time and time again. If anyone tells you differently, they are either lying to you or trying to sell you something. But why is exercise so important? There are 2 reasons:

First, the more obvious reason; exercise burns calories. Second, exercise builds muscle mass, which burns calories even when you're not exercising!

In my opinion, building muscle is one of the most misunderstood, yet most effective weight loss strategies out there. If you're only focused on the scale, you are forgetting about one of the most important weight loss factors....your muscles, which ironically, weight twice as much as body fat.

So pump some iron, keep a journal, and eat a lot of small, healthy meals. These are proven, effective weight loss strategies that have helped so many people, and they'll help you too!

Make Every Exercises a Core Exercise

Imagine if you there was an exercise routine that allowed you to develop that lean-mean core while exercising your entire body at the same time. Well...there is! In my last article, I gave you 2 exercises that worked the 5 major core muscle groups that we talked about;

1) upper abs
2) lower abs
3) "side" abs
4) twisting muscles
5) stabilizing muscles

If you can find a way to work these muscles with every exercise, you really can "make every exercise a core exercise." That's right, bicycle crunches and funky planks are great, but your core training doesn't have to stop there! Here are some examples of how you can work your core while training other muscle groups:

1) 1-arm dumbbell press on a stability ball - Lie with your shoulders on the stability ball, like you're on a bench. Use your core muscles to keep your shoulders, hips and knees in a straight line. When you're doing your 1-arm bench press your core muscles will also have to work to keep your body from twisting off the ball. It's an outstanding core exercise that also works your chest and triceps.

2) 1-arm cable row - Standing in front of the cable machine, you'll start with your arm extended in front of you and pull the cable handle to your chest. You'll probably notice that it's easy to do this if you twist your trunk, but don't! Keep your body completely straight. This is a great core exercise that also works your biceps and back.

3) Triceps push-down - Just do the classic triceps push-down using an overhead cable machine, except bend your trunk at 45 degrees and keep your abs engaged throughout the entire set.

Any exercise you can do with a cable, you can also do with an exercise band at home. So, no excuses! Also, a 1-arm band press is a great substitute for exercise #1 if you don't have a stability ball. Just stand with your back to the cable machine, grab the handle with 1 hand, and press your fist forward in a "punching" motion. Just make sure you're keeping your core straight by not twisting.

2 Exercises for a Lean-Mean Core

Let's face it; everybody wants a lean-mean core! Nobody wants to be walking around with a belly, especially in the summertime! Some people want that lean-mean core so badly that they'll do hundreds of sit-ups everyday to achieve it. The problem is......it's not all about sit-ups!

"Sit-ups," or more common now-a-days, "crunches" only work 1 muscle group. You're core is made up of many muscle groups, and unless you work all of them, you'll never have that lean-mean core you're looking for!
Rather than bombard you with all of the fancy, scientific names for all these muscle groups, I'm going to break them up into 5 easy to understand groups;

1) upper abs
2) lower abs
3) "side" abs
4) twisting muscles
5) stabilizing muscles

If you can exercise all of these muscles 3 days a week, you're eating healthy, and you're keeping up with your cardio and strength training, you'll be ready for the beach in no-time!

There are literally hundreds of variations of exercises that will work your core. The "bicycle crunch" and the "funky plank" are 2 of my favorites!

The Bicycle Crunch - Lying on your back with both hands behind your head, bring your right elbow and left knee up at the same time, "crunching" your abdominals together. Then repeat by bringing your left elbow and right knee together. Do these slowly, keep your abdominals engaged throughout the entire set and be careful not to put any pressure on your neck.

The Funky Plank - The plank position is very similar to a push-up position, except you are just supporting yourself with your forearms and toes. Keep your arms parallel to your body, and most importantly, keep your head, shoulders, hips, knees, and ankles all in a straight line. If you can hold a strong plank position for more than 30 seconds, you're ready for the "funky plank." Extend your left arm out to the side so you're only supporting yourself with your right forearm and your toes. Your body will feel like it wants to fall over. Don't let it, hold the plank position! Then extend your right arm, supporting yourself with your left forearm.

The Ultimate Grind - Putting it all together

By now you know about the importance of strength training, cardiovascular training, and flexibility training. Wouldn’t it be great to have one-single program that puts it all together!

That program is called the “Ultimate Grind” and it is only available in the Boston area!
The Ultimate Grind begins with a complete physical fitness assessment, including:
- Strength testing
- Cardio testing
- A movement assessment that that will identify your muscle imbalances so that you can correct them
- Optional, non-invasive body fat testing

After your initial assessment, you will embark on a 6-week journey that will turn your body into a high-energy, fat-burning machine! We will start by balancing out your body with cutting edge “stability training.” Then we will introduce “super-sets,” designed to build the muscular endurance necessary for our next stage….”peripheral heart actions training.” Finally, after we conclude our program with our “explosive full-body circuit training,” you probably won’t even recognize yourself!

Needless to say, at the end of the 6 week program when your will be re-tested, you should expect improvements in all areas of fitness!