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April 2006 Newsletter "Core- Not just the center of your body, but the center of your existence. On a grander scale, it is the origin of the universe itself. Within the core lies your strength and vital energy we all need and desire. The secret is to awaken that radiant energy and enjoy the good health that comes with it." Nina Lynn Introducing Core-Rhythmics We at Total Fitness are pleased to have on our team Nina Lynn of Los Angeles, California. In addition to being a successful owner of two gyms she started in Florida, Nina is the developer of Core-Rhythmics, a unique style of core training. In this issue, we asked Nina to explain why core training is so important, what most exercisers are doing wrong when they try to train their abdominal muscles and what’s special about the Core-Rhythmics program we offer here at Total Fitness. Core training is being increasingly integrated into traditional weight resistance programs, and for good reason. An estimated 85% of Americans suffer from low-back pain. Although the source of an unstable core may originate from a variety of sources, including poor diet, stressed organs and compromised energy systems, the majority of back pain comes from a weakness or imbalance in the deeper more structurally supportive musculature of the core. Many people make the mistake of thinking that abdominal work is just about looks. Without proper support for the spine, undo stress is put on the vertebrae, spinal discs, pelvis and the surrounding joints and muscles. This stress can manifest as anything from headaches to hip pain to knee injuries to foot problems because core weakness can affect the skeletal structure above and below the center of the body. What's Wrong with Traditional Core Training Traditional weight training programs emphasize strengthening the rectus abdominis, the outer-most abdominal muscle and coveted “six-pack.” This is typically done by executing crunches or some variety thereof. Even famously advertised Pilates programs derive from variations of the basic crunch. The crunch exercise is a major common mistake because it usually results in forward flexion of the trunk, shortening of the torso, forward head posture and rounded shoulders. Aside from being unattractive, this rounded posture is an outright prescription for even greater lower back pain! Moreover, people tend to overdo trunk flexion relative to trunk extension, causing further imbalances. Most people perform crunches thinking they will be rewarded with a flat, fat-free belly. Here is the ironic kick in the pants: doing crunches is not the best way to achieve a flat belly. Crunches will, however, strengthen your rectus abdominis so that if you are ever tackled by a linebacker you can hold your own. But, as far as structural support for the spine and a healthy firm midsection, there are far better exercise choices. Understanding Your Core The muscles of the core include (from internal to external) the pelvic floor muscles, the psoas, the transverse abdominis, the internal and external obliques and the rectus abdominis. The antagonistic core muscles of the back (internal to external) are the several tiny stabilizer muscles that run along and between the individual vertebrae, the quadratus lumborum, the erector spinae group, and the gluteal group. These muscles all work together synergistically to maintain stability of the spine and pelvis and are critical for the transfer of energy from small to large body parts during sports activities and activities of daily living. These muscles are strengthened with exercises that require stabilization of the pelvis and ribcage. For instance, the transverse abdominis connects to both the pelvis and ribcage, and by pulling the belly in toward the spine you are using this muscle to stabilize the core. In addition, the deeper abdominals connect to a fibrous sheet of fascia, the thoraco-lumbar fascia, which wraps around the torso to connect to the muscles of the back. Therefore, by pulling the belly in you create a natural corset of muscles and fascia that supports the spine. The Simplest Core Exercise Pulling your belly in can be done anywhere and anytime. This action combined with consciously lifting your ribcage out of your pelvis will result in a lengthening of the spine, narrowing of the waist, support of the spine and internal organs and decompression of the spinal discs. Not bad for one simple conscious movement. Next time you are driving in a car or standing in line, take note of your posture. Are you setting your upper body on your hips? Try pulling your belly in and lengthening the space between your ribcage and pelvis. You will experience a feeling of lightness, control and strength, and you’ll be doing your back a big favor. Horse Stance for Back and Abs Another excellent exercise choice includes variations of the horse stance done on all fours. Keeping the spine lengthened, pull the belly in to the spine and then lift one hand 1 inch off the floor. Once you can do that, lift the opposite knee 1 inch off the floor. Hold for five slow counts and feel the abdominals as well as the deep back muscles work to keep you balanced. Toe Touches, the Optimal Way For a real abdominal burn, I like the toe touch series. Lie on your back with knees and hips bent to 90 degrees (knees facing ceiling, lower legs parallel to floor). Place the fingers of both hands under the small of your back and pull your belly in, forcing your lower back down onto your fingers. This should be fairly easy to do with your legs in this starting position. Now, without bending the knees any farther, touch the right toes to the floor while keeping the pressure on your fingers, and return. Try it with the left leg. If you can complete ten consecutive repetitions with one leg while keeping steady even pressure on your fingers, then try both feet at the same time. This should prove to be a greater challenge. What typically happens is that the lower back rises off your fingers. The more you can keep the low back pressing down into the floor against your fingers while you move your legs, the stronger your core is becoming. Eventually you will be able to lower and lift both legs held straight while keeping your lower back pressing into the floor. Don't Forget Your Diet Remember, proper and appropriate diet and metabolic health are essential to maintaining a truly flat belly. If you are too stressed or consuming too many carbohydrates, you will simply build a spare tire around your middle. If you are eating any food that you are allergic to, you will be unable to fire your transverse abdominis properly. Ask your Total Fitness advisor how to identify your food sensitivities so that you can eliminate bloating and flatten your lower belly. What's So Special About Core Rhythmics As a dancer, moving from the center is second nature to me. Moving from the core empowers dancers to execute quick movements and to change direction with balance and grace. I developed Core-Rhythmics based on my 20 years of dance experience to teach the concept of moving from the center to non-dancers. One of the main differences between Core-Rhythmics and traditional abdominal work programs: The bulk of the core work I do with students involves standing movement patterns to challenge the core in the vertical plane against the force of gravity, which is where we live our lives. Core strength and flexibility are also emphasized with floor work performed rhythmically to encourage flow and coordination. And not a crunch in sight! Core-Rhythmics brings awareness to the core of the body, awakening the radiant energy there that is longing for expression. You can experience Core- Rhythmics either in a class setting or in one-on-one training. To set up an appointment to learn more, please email me at nina@totalfitness.net. For more information, please visit www.core-rhythmics.com. Client Testimonial: Jazmin Fernandez My name is Jazmin Fernandez, I am 26 years old and I have battled my weight for the last five years. I tried the Weight Watchers and many of the other fad diets out there, but in the end the weight always came back. After some real soul searching and being TRULY HONEST with my self, I finally came to the realization that I have overeaten and make bad food choices because I did not feel worthy of being thin. I didn't feel I was worth taking care of. I have always put my family, friends and work before myself, which has led me to being overweight and in not so good health. Through my brother, I learned of am amazing women named Catherine, who has taught, supported and encouraged people to heal their bodies through nutrition, fitness and rest. I can remember my brother telling me, "You have to meet her, she leads everything back to nutrition and she will help you lose this weight." He also informed me she is an overall amazing life coach. Even with this little knowledge I was intrigued and wanted to meet this woman. My first visit with Catherine was the second week in March of this year. The minute I walked in, I could feel my eyes well up with water and I knew if I blinked tears would come streaming down.... I held back the tears through our initial introduction to one another and for a series of questions she was asking me. Then the question came that would make those tears come pouring down... She turned to me and said "Do you think you are overweight?" As I sobbed, I was able to get the word "yes" out... That was when I explained to her my issues of not feeling worthy. After our first session, she put me on the "Sugar Diet" along with exercise and rest/relaxation. This new way of eating and lifestyle changes allowed me to eat every two hours and lose 8 pounds in a week. My energy went through the roof and I felt great. So far I have lost 14 pounds and I am feeling AWESOME!!!! My clothes are loose and my spirit is lifted. Catherine helped me learn how to take care of myself and to make "me" a priority. It is possible to lose weight in a healthy way and not feel deprived. It is possible to feel good about yourself and you deserve it. Total Fitness has done wonders for me. They offer a ton of resources such as their radio show and website with more information then you can imagine. The tools Catherine has taught me have been life changing! My crusade continues as this is a lifestyle change for me and not a temporary diet. I am forever grateful to Catherine!!!! Thank you, Much Love Nina Lynn’s Om Ginger Soup
Bring the vegetable stock to a boil, add the ginger, lemon grass and other vegetables and allow them to cook completely. Then turn down to simmer and add the chickpeas. coconut milk, tamari and salt. Simmer for 1 min. and you're done. Ginger has been used in traditional East Indian cooking for centuries. In Ayurvedic teaching it stimulates the digestive fire, enlivens the taste buds, and helps the body throw off impurities. Here in America, ginger is known for relieving motion sickness and digestive disorders. Lemon grass is used for treating colds and flu, and coconut milk has anti-viral and anti-bacterial properties and is a very healthy saturated fat that heals the thyroid gland. Total Fitness is honored to have these guests in May: May 5: Charles Poliquin, Olympic strength coach, German Body Composition Total Fitness Classes in Atlanta Yoga Classes: Every Tuesday and Thursday, 7:30 p.m. Holy Spirit Catholic Church, 4465 Northside Drive, Atlanta, GA. $15 per class or $65 per calendar month. Qi Gong Class: Every Wednesday, 5:30 p.m. 1951 Northside Drive, Atlanta, GA. $15 per class. Booking appointments with Total Fitness To schedule an appointment to find out about a personalized fitness, nutrition or healing program that will help you get results, please contact us: In Atlanta Catherine Carrigan catherine@totalfitness.net James Williams james@totalfitness.net In California Nina Lynn nina@totalfitness.net You can also visit us on the web at www.totalfitness.net |
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