Monthly Archives: May 2019
Now that I have your attention let us get started.
It’s fair to say people desire a nice strong core.
The big question people often have though it this one:
How do I get a strong core, crunches?
Now crunches have a place in training, they’re not the devil people make them out to be, however they’re far from the best movement you could be doing.
Today I have 6 simple core crushing methods for you.
1 – Inch Worms
Bend down, touch your toes, walk your hands out as far as possible (try to finish with your arms fully extended overhead).
Sets of 3-5 reps will do you justice.
2 – Lizard Crawling
Keep your chest as close to the floor as possible and crawl to your hearts content.
Sets of 20m is surprisingly effective.
3 – Turkish Get Ups
A full body movement that punishes a weak core.
Sets of 2-3 reps each arm will be quite the challenge.
4 – Awkward Object Clean & Press
Find a sand bag, slosh pipe (this is a brutal bit of kit), log, anchor or whatever is tricky to hold and proceed to clean and press it.
An object half your bodyweight is a good start.
Go for as many reps as you can in say 20min for a surprisingly effective little session.
5 – L-sits
A classic gymnastic movement that is far harder than it looks.
Saes of 10seconds will prove enough for most people, once you’re stronger add 5 seconds, keep adding time until you get to say 60second because if you can hold an L-sit that long you’ll have an iron clad core.
6 – Diaphragmatic Breathing
Less a training session and more a consideration for daily life.
Learning to breath correctly will not only fortify your core, it will also help lower stress levels and make your posture better as well.
There you have it, some different ways to train your core.
It’s also worth noting that you can have the strongest core in the world and not have ‘abs’ because those are down to your nutrition choices.
I wonder how many people will try the above over the classic Instagram nonsense, if it’s just one then I can die a happy man.
In fitness you’ll find many tomes.
Each has its own unique benefits, limitations and place in the realm known as physical culture.
You can probably guess I’ve followed a few over the years.
Becoming embroiled in one thought process is easily done, especially if it’s spoken with enough conviction. In the 70’s we had body building, the 80’s had step, the 90’s was functions training and the last couple of decades brought us CrossFit & HIIT and more recently Movement Culture.
As mentioned above, all have their good points and in truth once you find one that keeps you consistently training you’ll feel great, or at least a part of something bigger than yourself.
I’ve personally been in the industry a fair while now, a literal lifetime when compared to the age of some young adults just stepping in to the field.
In this span I’ve seen trends come and go.
Plus there are a few things that have stayed and will always remain important.
- Mobility & Movement
- Enjoyment (purpose)
You might love running, if so cool you go run just be aware of what running is lacking from the above (strength).
Perhaps you’re a powerlifter, great just be sure to fill in the missing gaps (health, mobility & movement).
I’m sure you can see where I’m going with this.
On a personal note I don’t really care what people do so long as they are doing it for the right reasons, that being it means something to them that is at the live of their very soul, none of this superficial bullshit, got no time for such pointless things.
Do you love what you do?
No, really, can you say without any doubt you love what you do (in the gym, this kinda applies for life as well – just saying).
If you have any hesitation or have to justify your answer then somethings not right.
You’ll find many a doctrine in fitness, ideal if you find one that have the elements mentioned above that’s the most optimal one, however it’s also rare.
Oh, before I forget, it’s okay to create your own style you know. Learn from all the single views of the big picture and eventually you’ll have quite the impressive view to which you can then give back to the realm of fitness by creating something of your own.
Did you know you’ll never be good at the things you don’t do.
I know right, quite the mind blowing sentence.
Funny thing is this is something a lot of people actually forget or just don’t seem to be aware of.
When it comes to fitness, or movement as a whole the use/disuse principle is quite really one people should keep in the back of their mind at all times.
If you are looking at having a certain set of skills they need to be practiced.
^^Once you acquire the skills maintaining them (depending on how high a level you want to retain) can take minimal effort.
Same goes for an area you’re aiming to improve or build upon, it needs some attention. 👀
All that being said, you’ve also got to accept there may be some form of sacrifice of what you have to gain what you want.
The cosmic balance must be maintained as it were. ♟
I like to think of it like spinning plates.
You can spin only so many as one time, those will be the ones that are looking good yet there will be some that are slowing, others that are about to topple and a few that are already in free fall, that’s just life.
Using fitness as an example.
You are rather unlikely to bench press 500lbs while also being able to run a sub 5min mile pace on a marathon.
True enough it’s not an impossible task to achieve, however it’s just not probable or reasonable for many.
In our mind we see ourselves at our peak or what was our last peak of fitness, this leaves us with a hefty dose of cognitive dissonance in regards to our abilities.
You’ll also find it’s another reason people won’t push themselves out of their comfort zones and be humbled.
Unless it’s proven it can be ignored. 🤔
Many would rather live in blissful ignorance than uncomfortable awareness.
Sad but very true.
So to wrap up this little mid morning musing take some time to be honest with yourself.
What areas do you need to work on more than you do?
^^This can be in relation to fitness, life, business and more.
Give it some thought.