Going through some old photos and found this one from a couple weeks ago when we spent the weekend in whistler with the parentals 👨👨👧👧. ended up eating probably the biggest, bestest 🍔of ma life @nitalakelodge. the thing was massive and so so so juicy 👌💯
Feeling so much gratitude tonight for the people, connections and opportunities along this journey. it's funny how even thought the path feels linear, we are continually becoming & re-becoming ourselves in a most non-linear way. it's like balancing in yoga; the equilibrium is always there, we just constantly flow in and out of it. namaste!
Rethink your core training.
most people are surprised to find out two core exercises make up 90 percent of the core training i do myself, and with my clients. and yes i have a visible six-pack 24/7. ...
let's put nutrition aside for now, as everyone knows that's the most important piece to achieving a lean ripped stomach. let's talk exercise.
you don't have to do hundreds of sit-ups and crunches to train your core. in fact for most people (those who work at a desk) the last thing you need to do is repeatedly fold yourself in half, mimicking the position you spent all day in at your desk. ...
instead reframe what it means to have a strong core. a strong core is being able to maintain positional integrity as you take your body through space with a load (see last post for details on the importance of maintaining positioning during exercise). with that in mind anti rotational core exercises that develop isometric bracing strength are best. however if you're going to do floor based flexion exercises here is a great one!
... it's similar to the first step of a turkish get-up. here's why this exercise is great. you can scale with a weight, so you don't have to do hundreds of reps to target your abs. you even get feedback if you're using to much weight and leveraging your hip flexor (this is identified by the straight leg pop up in the air as you go to sit-up).
a couple tips on this.
1. always keep the lumbar portion of your spine pushed to the ground when you are at the bottom. the cheat, or rest, is when you allow the low back to arch at the bottom. don't do this. the work is maintaining the position!
2. keep your arm locked out over your shoulder. to heavy a weight and you will drop your arm forward to change the leverage. don't do that. lighten the weight.
3. extend your spine at the top. try to push sternum and vision to the ceiling. your lumbar spine will extend. you must re-round your lumbar spine on the way down to keep the low back in contact with the floor.
4. don't use your elbow to roll up. explode up with abs and land on your forearm. remove the arm, use your abs to go down.
5. use a weight that you can't do more than 8 reps.