Fearless Fitness Weekly Update 11/7: HARD CORE!

Equinox model and athlete, Jeremy Bloom: a three-time World Champion, won a record six straight World Cup Races, and was an All-American football player at the University of Colorado. That core does a lot more than look good!

HA – thought THAT photo would get your attention this week! 😉

1.) Caroline Jordan Fitness Schedule and Special Events November 7 – 13

Monday 11/8: 12:05pm Cycle Express San Francisco Bay Club, 5:30pm Competition Core and 6pm Chisel’d EQUINOX

Tuesday 11/9: 12:30pm Cycling EQUINOX, 5pm Ball, 5:30pm BOSU, 6 pm Spin Circuit, and 7pm Sports Stretch Club One Citigroup

Wednesday 11/10: 5:30pm Competition Core and 6pm Chisel’d EQUINOX

Thursday 11/11: 12:30pm Cycling EQUINOX , Run Club 6pm lululemon athletica Grant Ave . Our new RUNNING AMBASSADOR Jan Allote will be leading run club. You absolutely NEED to meet her! You’ll walk away inspired to run strong and have fun. ENJOY!

Friday 11/12: 12pm Abs and 12:30pm Cycling EQUINOX .

Saturday 11/13: 10 am Chisel’d and 11am Cycling EQUINOX

Find more information on specific club locations by clicking on the links included above.

ACHIEVE the results you want : PERSONAL TRAINING can help you do it. Programs are carefully tailored to fit the unique fitness needs of each client and combined with lifestyle coaching for complete health and happiness. With constant support, encouragement, and guidance…. you CAN and WILL accomplish wellness.  Don’t wait to be great: Contact Me for details.

For other wonderful community fitness events, check out the lululemon athletica Grant Avenue community online SCHEDULE.

2.) Fearless Fitness Tip Of the Week: CORE CONDITIONING

Fitness begins in the middle of your body. That’s also where it ends if your core isn’t strong and stable. Not only do the muscles in your torso defend your spine against unwanted movements – the twists and jolts that produce injuries – but they also enable the movements you do want. They are the linchpins that allow coordinated actions and generate 60 percent of the body’s overall power. Whether your goal is to be free of back pain or to improve sports performance, core conditioning can HELP you do it. Learn why having a strong core could benefit more than just your smashing good looks 😉

What exactly is CORE Training?

All of our movements originate from our core. With proper conditioning the core can be a strong foundation for us to move efficiently and injury free. Think the “6 pack” is the only core muscle you have? Think again. The “core” includes the rectus abdominus, internal obliques, external obliques, transverse abdominus and the erector spinae muscles of the torso. Core training involves any exercise that is focused on improving the strength and stability of these muscles. The core acts to produce force (ie. lifting), to stabilize the body to permit other muscles to produce force (ie. during running), and it’s also called upon to transfer energy (ie. during jumping). Core strength training differs from many traditional weight training routines by working both the lower back and abdominals in unison. All athletic movements incorporate the core in some way. Very few muscle groups are isolated. The whole body works as a unit and core strength training attempts to replicate this.

Hard Core benefits:

Core stability benefits EVERYBODY, no matter what age or ability. How can a strong core help YOU live better? Here’s a few reasons you should give your torso some training:

  • Reduced Back Pain: Lower back pain is typically caused by weak core muscles. Back pain and injuries result from muscular imbalances or weak hip flexors, hamstrings, abdominal and back muscles. With stronger muscles supporting the spine, pelvis, and shoulder joints the back can better handle the forces of rotation and compression that commonly lead to injury. Increase the strength of torso and you’ll no longer have an achy back plague you
  • Better Balance: Core exercises train the muscles in your lower back, pelvis, hips and abdomen to work together. This leads to better balance and stability, for sports and all daily activities. Most sports and other physical activities depend on the synergy of stable core muscles.
  • Improved Posture: Without strong abdominal muscles to support the spine, your posture will be a sad sight. Core conditioning helps to establish strength in the muscles that keep the spine neutral  and properly aligned.
  • Improved Performance: Whether your goal is to increase your speed or feel stronger during your daily activities, core strengthening will help you do it.

3.) Fearless Fitness Challenge of the Week: Build a Better Core

Aim to establish a regular core strengthing routine within your fitness program and benefit. Whats the best part about core training? It doesn’t require equipment or a gym membership! Test your core strength at home this week with my favorite core move, THE PLANK!

FEARLESS FITNESS CORE CHALLENGE: How strong is YOUR core?! You’ll need something straight, long, solid, and light like a broom handle or pipe. Assume a basic plank position with your weight resting on your forearms and toes. Your body should form a straight line from neck to ankles with your feet hip distance apart and elbows underneath your shoulders. Have a friend or trainer set the long pipe along your back, setting contact at three points: the back of your head, between your shoulder blades, and your tailbone. Hold that position. Stop if your body looses contact with the bar at any one of these points. If you can hold your position for 60 seconds, stop and rest for 2 minutes. Make it harder with a plank with your feet on a bench (you wont be able to use the bar in this option because it will slide off). Still too easy? With your feet on the floor, walk your arms forward so you’re elbows are underneath your eyes not your shoulders. If you can hold this one for 60 seconds, congratulations!

Below average core strength: You cant hold a basic plank for 60 seconds

Average core strength: You can hold a plank 60 seconds

Above average core strength: You can hold a plank for 60 seconds with your feet elevated on a bench

FIERCE core strength: You can hold a plank for 60 seconds with your arms extended forward.

Let me know which category you get…. lets all be fierce and fit! Remember the core provides stability for EVERYTHING – explosiveness, agility, and strength. Do a variety of drills every week to activate your core in different ways. Planks and side planks build endurance; V-ups, hanging leg raises, and hyperextensions build toughness;  bicycle crunches and russian twists boost rotational strength. Hold planks for as long as possible and aim for at least 10 to 20 reps of the other exercises.

If you’re game for more core strengthening, check out my nerdy free abs fitness video or come to one of my core classes this week listed on the schedule above. Whats YOUR favorite core move?

Jeremy Walton and I working our core with Keli Roberts on the BOSU dvd shoot.

On Camera CORE for BOSU dvd shoot. When keli roberts is your trainer you better WORK!

Thanks again for being an amazing fearless fitness family! As always if you have any comments or questions, feel free to email me 🙂 Have a beautiful week and I hope to see you for a HARD CORE workout soon!


p.s. Fun photo for you…. Jersey Shore star Mike “The Situation” and I work it out with core training…. his abs are famous! Got to keep them in good shape 😉 Im not a fan of his new brand of Vodka (infused with protein) ha!

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