Traveling Workouts

Life on the road can make it hard to fit in your workouts.  No matter if its a business trip or a family vacation over the holiday your body needs to stay conditioned.  Below are some simple exercises to makes your workouts travel compatible.  Remember that exercise helps reduce stress (no matter if its a big work presentation or extended family get together).

30-second anywhere: Breathe and Scoop
Wherever you are (car, chair, standing in line) take a deep breath in through your nose filling up the sides and back of your rib cage. As you exhale out your mouth as if you are blowing through a straw, focus on pulling your navel toward you spine and narrowing through your waistline. Repeat throughout your day for an instant refresher.

Two-minute stationary: Posture Check
Feel like someone is pulling you by the crown of your head as you gaze straight ahead on an inhale to lift tall through your neckline. Take another breath to lift your shoulders up to your ears and then roll them down as you exhale out any tension. Next focus that breath into your rib cage as you feel it lacing together (as if you were wearing a corset) on your next exhale. Lastly, practice your scoop by drawing your belly button toward your spine and narrowing (as if you had a belt tightening around your torso) with your final breath. Repeat these steps as necessary to "grow taller".
For a more detailed version with a visual explanation check out this video.

4-minute tush toner: Side Leg Series
No matter if you are driving or flying, your bottom half could sure use a little lift from all that sitting. Lie on your side with your hips stacked in line with your shoulders. Then swing your legs slightly in front to form a banana shape. Your can be all the way down on your bottom forearm or propped up on your elbow. Just make sure you lengthen through your top leg to put more of the work on the oblique closest the floor. Do circles or small kicks to trim up your thighs and lift your tush.
For a wide range of moves to pick from check out this video.

8-minute full body:

(30 secs) Marching in place & Jumping jacks
(30secs each-1minute) Planks & side planks
10 Push ups
10 Triceps dips
(30secs each-1 minute) Squats, Lunges (front/back/side)

Standing Posture

Posture is an important part of life.  "Stand up straight, pull in your gut, and push your shoulders back!"  Mom was right in correcting you all those years.  The habit of standing incorrectly can cause long term misalignment.  How do I correct this you ask?  Well, first let's identify what ideal posture looks and feels like!  Take a look at the picture below:

Notice how for good posture the ankles are stacked in line with the knees, in line with the hips, in line with the shoulders, in line with the ears.  This allows the chest to be open and the head to balance on the spine.  The abs are active and scooped inward to the back.  There is equal weight on your big toe, little toe, and heel while you balance (similar to a tripod).

This new found length in the spine helps relieve pressure on your discs.  You body can now work more efficiently.

Benefits of Good Posture:

• Pain relief (neck, back, hips, feet)
• Increased range of motion
• Improves muscle function (burn more calories per day)
• Improves circulation through body
• You appear thinner (loose 10lbs in 5secs)
• Look more confident

Try it today!  Remember: ankles + knees + hips + shoulders + ears

Parenting Fitness

How do you squeeze in time to workout as a parent?  You are busy with your job, family life, making meals, driving your little ones around, helping with homework and struggling to find time to sleep.  However, adding in small workouts (10-20 minutes) daily can improve your mood and make you a healthy role model for your kids.


With a little one you are the caretaker.  Even if you have family and friends who live nearby to assist there will be days when you are unable to make it to the gym or your fitness class.  When times like this happen go to plan B.  Take the stroller/family pet out for a walk, play tag with the kids, go for a bike ride, swim at the pool, shoot some hoops, dance to some music or do some household chores.

As your kids get older and enter school try to commit to at least one hour away a week to workout.  This gives you time to focus on your goals or try something new.  You may feel guilty at first, but when workouts are schedule and pre-paid you are going to be more successful.  This may mean getting up early, fitting in a walk on your lunch hour or stopping in after work.  Most gyms or studios now have showers which is an added bonus for those parents who are on the go.


Still not able to get time away?  Try to reach 10,000 steps a day (about 5 miles; 100 calories burned on average per mile).  Wear a pedometer and if by the end of the day when the kids are in bed and you need those extra steps you can jump on your treadmill or take the stairs to get to your goal. 


Here are some sample workouts you can fit in on those days you are pressed for time:

• Full Body: Plank + side plank holds (30secs-2mins each), Push Ups or Burpees
• Lower Body: Walking Lunges or Squats (add hand weights for resistance), Bridges (single leg version for a challenge)
• Upper Body: Arm weights (can use soup cans): chest press, biceps, front/side raises, triceps
• Cardio Circuit: Jumping jacks, jump rope, march in place, grapevine, stairs (30secs-2mins each)

Recovery Foods

Want to bounce back from your workouts quicker?  Take a look at your nutrition and chances are small changes can make a world of difference.  Here are some food choices to help you recover and look great in no time:

1. Salmon: High levels of vitamin D can help increase muscular strength.  The omega-3 fatty acids also are great for your heart.  
2. Cherry Juice:  Prevent inflammation by using this as your recovery beverage.  This antioxidant-rich choice is great to drink alone or add to smoothies.  Too expensive?  Try berry or grape juice instead.  Just make sure it says 100% on the label. 
3. Sweet Potatoes: Plenty of vitamin A and C make this a good root vegetable. It will fill you up with fiber while giving you the much needed carbs you crave.  Known to help stabilize blood sugar levels.
4. Greek Yogurt: Get your calcium fix along with important protein to repair muscles.  Eat alone, mix it up in a party dip or use it as a topping on your burger.  Versatile and yummy!

Fitness Myths

Below are some fitness myths out there we need to shed light on:   

1. "No pain, no gain".  No way!  You should feel sore after a workout for maybe a day or two depending on intensity.  However, if you feel pain that's you body's way to telling you something went wrong.  Too intense too quickly can lead to injury.  Working out should be a good feeling.  It is also important to consume protein and plenty of water after to help your body recover and build muscle.
2. Only women should do Pilates. I'd like to think my dad (or Joseph, the male creator) would be the first to disagree with this statement. I'll agree that books, DVDs and even a majority of studios you walk into will be dominated by women. However, men find Pilates to be a challenge with the exercises requiring stability and control such as Teaser or Short Box series on reformer. You work those all important posture muscles including your core which prevents you from slouching as you age. Males also find their flexibility increases, especially in the hips and legs. Are you still not convinced? Check out this link where a man puts Pilates to the untilmate test.
3. If you want flat abs quick, core work is the way.  You will tone your body and narrow with consistant workouts. Make sure you work more the transverse than the rectus (deep not superficial).  This will help support your back and improve posture.  The "6 pack" look includes superficial muscles and does not indicate you have a strong core.  Diet is also a large part of the equation to make sure you have muscle definition. 
4. Since Pilates isn't cardio you won't burn many calories. Partly true. Pilates is not considered cardio, yet you do get a good workout of about 240 cals/hr if you are 150lbs (depending on ability level). This is equal to a Snickers bar or 3 glasses of wine (3.5 fl oz servings). I am not suggesting you replace Pilates with your usual aerobic session. Perhaps adding it in beforehand could enhanse your cardio with better posture while you run or bike. It will warm and stretch your body preparing it for the day ahead.
5. If you're not sweating, you're not working hard enough.  Sweat is your body's way of cooling itself.  Some may perspire when lifting weights while others need to run to break a sweat.  It all depends on the person.  Sweat is healthy because it rids the body of toxins.  Just make sure you stay hydrated during your workouts no matter what.
6. If you are injured or elderly you should avoid working out. Actually fitness is for any body or age group. Pilates was created as a form of rehibilitation. It is ideal for those who have injuries since exercises can be modified using a prop like a band or ball. The elderly will appreciate the Pilates idea of quality over quanity. You will only do a few repetitions of each movement and most are low impact. Resistance bands, swimming or yoga are other good options to ease into fitness.

Bosu 101

What is the Bosu?  You have probably seen one before, however how do you use it?  This half stability ball is perfect for balance, strength and getting your heart rate up.  Learn some fun facts about an intelligent piece of fitness equipment:  
  
How do you pronounce it?
"Bo" like the boy's name and "Sue" like the girl's name; an acronym for "Both Sides Up" 


Who invented it?
David Weck in 2000

Famous names who use it:

Lance Armstrong, Olympic Freestyle Skier Shannon Bahrke, MLB player Evan Longoria

Who should use it?

Everyone! This tool is great for working on balance training.  Athletes find it helpful for aerobic activity or drills.  It can also be added to a Bootcamp with hand weights, Pilates or TRX class for a challenge.  You will use your core no matter what because of the unstable surface.

What exercises can you do on it?

• Basic squats or lunges for stability 
• Jumps to up the intensity
• Step class moves/athletic drills 
• Push ups (either side)
• Crunches/abs
• Kneeling leg work

Principles of Bosu:

1. Balance left and right sides of the body
2. Time efficient for the body to load and explode with power

Make your life your playground!  See how much fun and challenging the Bosu can be.  Check out our schedule at Core Sport to challenge your mind and body!  

Race to the Finish!

Barefoot running is all the craze lately.  If you don't have the shoes or want to save your ego from wearing them, don't worry.  Here are some exercises to make your feet and calves strong enough to make it through that last mile:

• Squat Jumps (can add in weights for more resistance)
• Balance 
• Yoga poses, Bosu, Walk/Run on grass/sand
• Dynamic walking:
• Toes only, Heels only
• Calf raises: lift on your toes and lower back to the heels
• Parallel, Heels together toes apart, Big toes together heels apart 

Core Sport is hosting another C25K this year to prep you for the Wicked Halloween Run in Plymouth, MI (costume contest included).  Join us by registering today to learn more tricks to make your next run the fastest yet!

Golf Fitness

Golfers are athletes.  The more fit you are the better your score can be.  Pros train hard and so should you!  Learn some more exercises to assist in making your swing strong and accurate.

Simple at home exercises: 

• Weak hamstrings/glutes (backside):

• Lift up into a bridge and hold one leg out hip height for up to 20 seconds each side.  This will improve hamstring strength.  (If you get a "charlie horse" this is one you need to work on)    
• Lift your body up into a bridge.  Activate your glutes by holding up there while you lift the toes than heels, alternating a few times.  
• Torso rotation (range of motion for your swing):

 Lay on one side of the body to allow your head to rest on the ground with bent knees and elbows (fetal position).  Open your top arm to the opposite wall with a bent elbow and gaze at the ceiling. (Ideally you want to be able to touch the ground with the arm while keeping your hips stacked)  Make sure you repeat on the other side!

• Lat mobility (prevent rounded shoulders):  
• Sit back over your heels in a child's pose and flip you hands to face the ceiling.  Try lifting one arm off the ground at a time than both together.  Too difficult?  Place one fist under your forehead to give you more leverage doing one side at a time. (Hint: do the torso rotation exercise from above then repeat this lat one to see improvement)

Core Sport is here to assist you in your game with our Fall Golf Fitness classes.  We specialize in your needs and can work with your golf pro to make your game the best it can be.  Click here to register now!

Barre Comes to Core!

Dancers are known for their long, slender body types.  They have flexibility and grace.  Maybe its because the more you stand the more calories you burn.  You also work balance, stability and the core.  

Unfortunately most of Pilates is on the floor.  It's important for balance and coordination that more functional movements are brought into Pilates.  Standing leg work in a barre class is a must and will add a challenge for your advanced clients.  Posture starts at the feet, so creating a strong base of support will help align the rest of the body.

Now you can have the body of a dancer!  Try the new barre classes at our studio and burn more calories while sculpting beautiful, lean muscles!

100 Day Challenge: De-Stress & Eat Healthy

Are you up for the challenge?      

10 Days x 10 Challenges = 100 Day to a Healthier You!

So far we are on challenge #9 of Core Sport's 100 Day Challenge.  We're in the final days of our challenge.  Make sure you are doing your homework:

Challenge #8: Challenge yourself to DE-STRESS!  Take 10 minutes a day to find your  zen and enjoy the little moments in life. (July 19-28th)


Ideas on how to find your inner peace:

• Journal
• Do a personal hobby
• Take a yoga/fitness class
• Massage/Foam roll
• Self-reflect
• Meditate (Free relaxation session)

Challenge #9: Challenge yourself to get 10 servings of fruits and vegetables each day! (July 29th-August 7th)


Attend your local farmer's market, grow your own, or know what's in season before you shop for the best selection. 


Some recipes to help you and your family eat more healthy:

• Avocado-Spinach Salad w/Honey Lime Vinaigrette
• Wagon Wheels w/Summer Squash and Mint
• Mozzarella Tomato Salad w/Balsamic Drizzle
• Red Cabbage, Cranberry & Apple Slaw

Want to be part of our challenge and track your progress?  There's still time!  Contact us by e-mail (frontdesk@coresportstudio.com) for a tally sheet today to start making positive changes toward a more happy, healthy you!

Improve Your Golf Game

Want to get the most out of your golf swing?  Some of the most common problems during your golf swing are caused by physical limitations in your body.  These same limitations can cause pain in different areas as well.  

Here are some examples of common swing faults that can be helped with proper exercises specific to your swing:


Loss of Posture or C-Posture (think hunched over)
This will cause a limitation in your backswing and lack of rotation resulting in limited distance and lower back pain.


Early Extension (your butt comes away from the back line)
Your hips are coming closer to the ball during the downswing which causes the upper body to lift up and results in inconsistencies with ball striking.


Simple at home tip: Balance is key when it comes to golf.  You should be able to balance standing on one leg at a time for at least 30 seconds each side.  Now challenge yourself and repeat by doing it with your eyes closed!    


"After working with Jaime, I could see greater core and abdominal strength and more flexibility all over. I could not believe how much my balance had improved in my golf swing. With my increased shoulder turn, I was 25-30 yards longer than before." -Bill C.


At Core Sport we have training from Titleist which can provide you with the tools and corrective exercises to increase your range of motion, stability, and strength specific to whichever swing fault ails you.  Book a private session today or reserve your spot in one of our golf workshops throughout the year!

Open House!

Core Sport Open House June 30th!

• 
  
  Event Kick Off: "Pilates for a Purpose" @5:30-6:30pm (Penniman location)  Donation based Pilates Mat class lead by instructor Meghan Fidge.  Must pre-register.  $10 suggested donation.  All proceeds go to the Haiti Orphan Rescue Program.

  Main St location (above Compari's resturant) opens @6:30pm

  

  
  
  Featuring:

  • Trunk Show Sponsored by Lululemon (http://www.lululemon.com/)
  • FREE Food & Drink
  • FREE Fitness Demos
  • Meet & socialize with our instructors
  • Silent Auction
  • Raffle Items
  • Other local Plymouth Vendors all benefiting H.O.R.P.
  • And so much more!

  

  
  

Plymouth YMCA Father's Day 5K 2011

Great job to everyone who came out to the Plymouth YMCA Father's Day run!  What a beautiful, summer day for a run.  Core Sport was there doing the 5K with our runner's group and had an amazing time.  We are excited to continue the tradition next year!

Happy Father's Day!

June 14th, 2011 Fitness in the Park with Core Sport: Video

Awesome work those of you who joined us for Fitness in the Park this week!  We will be doing more in August and September so stay tuned for more info.  In the meantime, here's a video with some of the moves you can practice at home:

Fitness in the Park with Core Sport!

Jamie White will be leading the community in a FREE resistance band workout on Tuesday June 14th, 2011 stating @6:30pm at the park in Plymouth, MI.  Afterwards there will be stretching and discounted shopping at Sun and Snow Sports.  Snacks included.  Sponsored by Lole.  For more info click here.  See you there!

New Posts Coming Soon!

New Content is on its way!  Stay Tuned this June as we re-launch our blog and explore:

• Exercise of the Month: Pilates, TRX, Bosu, Free Weights, Foam Roll, Stability Ball
• Tasty Recipes the whole family will enjoy!
• History of Fitness
• Benefits/Types of Massage
• Instructor of the Month: Meet the Instructors of "Core Sport" in Plymouth, MI
• Workshops & Local Events
• Many More!