core

Weekend Workout – Your Core Is Much More Than A 6-Pack

A lot of people think when they see someone with 6-pack abs that they have a strong core, but that might not necessarily be true. Your rectus abdominis muscles make up your 6-pack, but to improve core strength you need to perform exercises that strengthen your pelvic floor muscles, obliques, transversus abdominis, erector spinae and more. Below is an example of a workout that will strengthen your ENTIRE core and help you get that highly coveted 6-pack.

I recommend performing five 10 rep supersets of this workout. Don’t forget to warmup and modify the workout to match your fitness level. Let us know in the comment section below if you completed this or any weekend workout. ENJOY!

Weekend Workout (5)

Weekend Workout – Bringing Back Some Gym Class Memories

You’ll have to break out a few cones for this weekend workout. Incorporating speed drills into your exercise routine can help you improve reaction time, build oxygen capacity, develop fast twitch muscles and strengthen ligaments.

I recommend performing three to five sets of these speed exercises. It’s especially important that you warmup and modify this workout to match your fitness level. Head to the Tampa Strength YouTube channel (link) if you’re looking for additional exercises to add to you weekend workout.

Let us know in the comment section below if you completed this or any weekend workout. ENJOY!

Weekend Workout (3)

Weekend Workout – The workout you’ll want to do before you hit the beach

Wanna up the intensity of your workout in a shorter amount of time? Then you need to try a superset. These workout sets involve performing the desired number of repetitions for 3 separate exercises in succession. Below is an example of a core centric superset workout that will get those abs popping before you hit the beach.

I recommend performing five 10 rep supersets of this workout. Don’t forget to warmup and modify the workout to match your fitness level. Head to the Tampa Strength YouTube channel (link) if you’re looking for additional exercises to add to you weekend workout.

Let us know in the comment section below if you completed this or any weekend workout. ENJOY!

Weekend Workout (1) copy

Addicted to Fitness Show Notes – Core Strength & Green Spaces: Tips to Live a Longer, Healthier Life

You may notice that this week’s episode starts off a little differently. I hate to give a spoiler but I did the intro this week! Nick handed over the reigns and let me take a crack at kicking things off. How’d I do?

In a quick recap of our training, we both shared our recent use of the Peloton including my preference for switching up class types on certain days of the week. We also discuss our fondness for Peloton instructor Steve Little’s (peloton profile link) endurance classes which focus on zone 2 training. Nick loves to compliment long rides on the bike with intense strength training sessions at Tampa Strength, while I like to mix in yoga and HIIT workouts at home.

Something we’ve both been focusing on in our own ways is core work. Which brings us to one of our primary topics for this week – Core “complaints”.

Steve little pic

One of many story posts from Nick’s instagram (@ettampa)

Nick found an informative article in Health magazine discussing several common complaints from individuals trying to get rid of “ab flab” including the common “I can’t see my abs.” So why do all those crunches not result in a rock hard, visible middle?

An individual’s core is not just those 6-pack abs – it’s all the muscle groups that make up our midsection (abdominals, obliques, lumbar, etc.).  Whether you can see the cut muscles or not (which frequently comes down to diet – tip: increase soluble fiber, good fats and calcium) a stronger core helps you have better control of your extremities and allows you to be more mobile later in life.

Another common complaint discussed is people saying they hold fat in their midsection, but this largely comes down to your genetics and body type. You can avoid that troublesome belly fat by staying away from refined grains & processed foods. The article offers up some good suggestions on other diet tips if you’re interested.

Whether you sit a lot for work or are just looking to strengthen your core, be sure you get up and move during your day; even standing will help you build core strength. Try to see if your office will get you a standing desk or better yet a treadmill desk!

From here we segue over to several “unconventional” tips on extending your life from a recent blog post by Mark Sisson. The five tips that we break down are:

  • Live somewhere green/grown lots of plants
  • Follow your life’s purpose
  • Eat lots of collagen
  • Get really cold/really hot on a regular basis (check out our past episode on cryotherapy)
  • Keep your spouse as healthy as you are (we agree this is the most important)

We’re always looking to share methods on how to live healthier lives on this podcast. Which is why we’re excited to announce that next week’s episode features an interview with the owner & founder of an organic grocery delivery service, Carlen Garmon (Growing Rootz Facebook). You won’t wanna miss it.

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You can stay up to date with everything we’re doing by following us on social media. Nick has been working hard on keeping his Instagram, including stories, up-to-date so be sure to check it out. Get in touch with us in between episodes on Facebook or by emailing us at elementaltampa@gmail.com. Your feedback and support continues to help us grow and we are extremely grateful. Keep rating, reviewing and sharing the podcast!

Links for this week’s episode

iTunes: https://itunes.apple.com/us/podcast/core-strength-green-spaces-tips-to-live-longer-healthier/id1121420986?i=1000385205121&mt=2

Android: http://subscribeonandroid.com/addictedtofitness.libsyn.com/rss

Website: http://addictedtofitness.libsyn.com/core-strength-green-spaces-ways-to-live-a-healthier-life

ETT Exercise of the Week Ep.6

Summer is in full swing here in Tampa, which means the heat can be stifling at times. Weather conditions can have a negative effect on a person’s activity level regardless of where they live. You have to adapt your training in order to stay dedicated to your exercise regime. If you’re like me and love exercising outdoors, but are faced with less than ideal weather conditions, modify your workout so you get more done in a shorter period(s) of time. You can perform a high intensity interval training (HIIT) workout (20 mins or less) or perform 2 short workouts (10 mins or less) throughout the day. A good way to maximize your workout is to perform total body exercises like this week’s ETT exercise of the week. The hook-uppercut punch combination followed by 2 cross knee strikes provides a great strength, cardio, and core workout all at the same time. Remember, modify the exercise to match your fitness level & let us know how you stick to your workout regime when the weather conditions are less than ideal.

ETT Exercise of the Week Ep.5

The ETT Exercise of the Week is back with authority! I have a great ETT exercise that combines a reverse lunge with a properly thrown front kick. To perform this ETT exercise you have to engage nearly all the muscles in your lower body and core. This exercise not only increases strength & cardio but also helps you improve your balance & flexibility. I recommend you practicing your reverse lunges and front kicks in a mirror before combining them to complete this ETT exercise. You can see in the video that I alternate legs after a few repeititions. This will help you avoid fatigue, which is key to performing the exercise with the proper technique. Go ahead and incorporate this ETT exercise into your next workout, but you have to promise one thing. Promise that you won’t hate me for making your legs sore. Embrace the burn!

ETT Exercise of the Week Ep.4

Your core is home to your center of gravity, which is the starting point for all your movement. It is extremely important to have a strong core and it’s not because 6-pack abs look cool. A strong core can increase your ability to perform dynamic movements without injury. Have you always wanted to go surfing? Strengthen your core. Have you always wanted to go rock climbing? Strengthen your core. Have you always wanted to break dance? I think you get my point: include core exercises in any type of physical activity you perform.

ETT workouts always include core exercises. An example of an ETT core exercise is demonstrated in the video below. Add this exercise to your next workout and let me know how many you were able to complete. Better yet, post a video on the ETT Facebook page of yourself performing the most proper punches you can perform in one half sit-up. Good luck and I look forward to seeing your videos.

ETT Exercise of the Week Ep. 2

We are back with another great ETT exercise that will get your butt in gear, literally. This week’s exercise combines sumo squats with alternating knee strikes. The wide stance and outwardly angled foot position of the sumo squat puts a ton of focus on the muscles of the inner thighs (adductors) and the butt (glutes). Combine these squats with knee strikes that would make a Thai kickboxer proud, and you have a lower body & core exercise that would be perfect for your next workout. This exercise will also build your cardio but as with all ETT exercises, we want you to focus on form over volume. Don’t forget to warm-up before you begin your workout and modify the exercise to match your fitness level. If you use this exercise (or any ETT exercise) in one of your workouts, let me know what you think about them in the comment section below. Now go burn some calories!