Want a "leg up" on core training?

If you are looking to get ahead with your core training, instead of adding more reps, additional sets, or an "as seen on TV" piece of abdominal equipment, first start by looking down at your feet. That's right.....the question is: How much core "work" do you do in your routine before adding in crunches, balls, or bands to target your abdominals?

When we train the core at a conscious level (sit-ups, back extensions, etc.), we often forget that this is not how it is used in everyday activities. In fact, in order for us to truly find the functional benefit that added core strength can provide, it must be an "automatic" response based upon the training that it receives.

For example, a client of mine recently was standing out on her elevated porch in preparation for a walk with her dog on a leash. Unexpectedly, her dog bolted after a neighborhood cat while she was still attempting to zip her jacket. Both the physics and the "gravity" of the situation propelled her down three steps to the ground--at which point, she found herself shaken, but surprisingly upright due to a barrage of balance and stability training which I incorporate into our bi-weekly sessions.

Do I spend excessive time on balance boards and stability balls with her? You might be surprised to find that the answer is "no." I do, however, require her to perform rather simple exercises, such as a bicep curl, while standing on one leg; and somewhat more complicated exercises, such as a lunge, while walking down a piece of masking tape.

One might argue that there is some compromise of strength and/or one's total weight-bearing capabilities with regard to functional training--i.e. I wouldn't have my client attempt to squat her max weight (or anywhere near it, actually) while standing on an unstable surface. Certainly, there is a time and a place to add stability training to one's workout. However, the next time you are considering increasing your weight on a particular exercise--for example, a seated bicep curl--first ask yourself whether or not you could perform your specific reps/sets while seated on a stability ball. Then decide whether you could perform this exercise with good posture while standing. Finally, could you do it with good form and posture while standing on one leg or safely on a stability device?

These are the questions that will eventually point you in the direction of a properly trained core. Developing strong abdominal muscles is important, but a well-trained core will have benefits that will last long after the six-pack fades.

You are never too old to keep a diary...

...a food diary that is!

Without question, behavior modification has proven to be paramount for long-term weight loss success. The latest infomercial, dieting craze, or fat-burner pill may provide some marginal victories in the short-term, but let's face it, a diet of grapefruit juice and bilberry extracts should waive red flags from your department of common sense with regard to you long-term health.

So place your ab-chair-thigh-buster-bun-lifter (as seen on TV) aside, and instead, pick up a pen. That's right, a food diary is the number one tool used by nutritionists and dietitians for behavior modification-specific weight control. The real questions are: Do you trust yourself to write down every morsel of sweet, salty, or fatty delight that passes through your lips on a daily basis; or more importantly, can you commit to finding the time?

Please take a moment and respond with your successes, struggles, thoughts, and/or opinions on keeping a food diary. What has worked for you?