Fitness Over 40

21 Days To Form a New Habit!

3tj4reAnyone else out there that can relate to this?  Had great intentions on that “beach body” for the summer, and here we are, end of July and you’re thinking, “well that didn’t go as planned!”  Yep, me too.  Took on a new job, this was the first time I worked full time while the boys were off, kind of just threw me off my game!

No more excuses!  We all can make them.  It’s time to get laser like focus and test our mental and physical capabilities by completing the 21 Day Shred.  This will be 21 consecutive days of 21 exercises, performed in 30 second intervals with 30 second rest, all body weight and some dumbbell exercises, performed in the comfort of your own home.  Live video feed for those that want to follow along at 5:30am EST or complete on your own time.  We will be tracking on our private facebook page and pushing and motivating each other to keep going!  In the end, 2 men and 2 women will be chosen by the group who represented the contest the best by logging each consecutive day, and being there to motivate and support the others.

In addition, the goal of the group is to make a few dietary changes as well.  This includes the follow:

  • No added sugar.  If the label says “sugar” do not consume!
  • No breads
  • No alcohol
  • No processed meats, crackers, cookies, or anything artificial
  • No dairy
  • No concentrated fruit juices

Think you can do it?  I am betting that as a group, we all can!  In addition, completing the exercises I have outlined will benefit in the following ways:

  • Spike the metabolism into high gear with 21 consecutive days of exercise.
  • Develop phenomenal core and stability strength
  • Develop a strong mental attitude
  • Provide support and encouragement for all contestants
  • Lay the foundation for new habits, since it takes 21 days to form a new habit.

Click here to view the contest details and see the exercises that will be performed during the 21 days.  There will be variation to the exercises, but all are of medium difficulty and can be performed by most.  How much determination do you have?  Enough to make it for 21 days?

I am going for it, and I would love to see you too!

Fitness Over 40

Most Effective Ab Exercise…But Proceed With Caution!

During my “glory days” of about 12 months, when I had the privilege of being able to lift up my shirt when any of my friends asked to see my abs, the first question was always..”Man, how did you get those?  I realize that my accomplishment was minimal of what you can see on the internet these days, but for a dad in his early 40’s, it sure was an accomplishment for me!  IMG_3689But to answer the question of how a 40 year old can develop abs, without hesitation, the first answer is “in the kitchen.”  You can do ab work all day long, but if your diet sucks, you won’t have anything but a pot belly!  But my second answer is that I lived with my ab roller.
Core Roller
There is no better way to destroy the core than doing as many reps as possible with this torture device.  I would usually do about 5-10 reps for 2-3 sets a couple times a day, then do to extreme soreness, I would have to wait about 2-3 days before completing the exercise again.  But as I began to lose fat around the mid section, this exercise surely did bring out the separation between the abs and the obliques.  Not to mention, the wife loved that “V” that shows up right around the pelvic region!

So why do you have to proceed with caution?  I will put on my Corrective Exercise Specialist hat to help with this one(Yes, for those who don’t know, licensed in addition to an advanced degree):  Everyone is familiar with muscle soreness and tightness that occurs with that.  absThis exercise not only focuses on strengthening the abdominal wall and obliques, but muscles that flex the hips (such as raising your legs off the ground) known as the iliopsoas are also engaged in this exercise.  When you couple those muscles that bring our torso closer to our lower region, and combine with how we tend to be sitting most of the day as a society, this can create a whole host of movement impairment issues.  The hunching over of the torso, the shoulders rounding forward from typing on a keyboard (as I am doing now), and extending our chin forward as we hunch, creates a great potential for future lower back problems, shoulder impingement issues, stiffness in the neck or even “knots” in the trapezius area.  So what I am getting at is that in the quest for a nicer stomach, we can introduce more tightness in that area that already is susceptible to issues.  So if you plan on adding this exercise into your regime, and yes, you will feel sore, then you must also incorporate plenty of stretching immediately following to lengthen the anterior portion of your body.  cobra-poseThe cobra is definitely a great stretch to do in between sets and immediately following your bout of ab rolling.

Good luck, keep stretching!