There are no easy ways to get great abs, but here is a great exercise that will tone the mid section. This exercise is the called the Stability ball crunch.

• Slowly roll down the ball while comfortably placing your head and neck on the ball with both feet STRAIGHT AHEAD.
• Place hands on the side of head. Do not hold and carry the head!
• Draw your lower abdomen inward toward your spine before starting the movement.
• While maintaining the draw-in maneuver, curl the entire spine up starting from the cervical region.
• While still maintaining the draw-in maneuver, lower slowly as far as you can control.
• Repeat recommended repetitions.
• Tempo: Up for 2 sec, hold for 1 sec, down for 3 sec
• Experiment with different arm positions to vary the level of difficulty. Arms overhead will make exercise more difficult.

Reps-15-30
Sets- 2-3
Intensity- Body weight
Rest- 1 minute

So remember there are no easy ways to get great abs, just hard work and eating right can produce the results you want.

Here are the basic push up techinques that build chest, shoulder and tricep muscles.

1. In a face down position, place hands at a width that will allow the forearms to be perpendicular to the floor when the elbows are flexed at 90 degrees.
2. Come into plank position with elbows extended; make sure the entire body is in a neutral position.
3. Flexing at elbows, lower the body, maintaining neutral spine.
Push back to starting position.
4. Flexing at elbows, lower the body, maintaining neutral spine.
Push back to starting position.

If you have any questions about these basic push up techniques please let me know.

What helps with lower back pain? First of all you must determine what caused your lower back pain. There are a few factors on why we get lower back pain. Tight hamstrings, weak back muscles and weak abdominals are just a few factors that you can address to help with lower back pain. Here is a link for a great stretch for hamstrings. Below in great exercise for strengthen the lower back.

This exercise for the lower back is called the cobra. I suggest starting out with 2 sets at 12 reps each. Perform each rep for 3 seconds and then relax. Your neck and spine should be in a straight line, arms to your side with thumbs towards the ceiling. Please let me know if you have any questions.

Athletes and hamstrings go hand in hand. If injured, the posibility of playing your sport is probably very minimal. I believe stretching can help prevent injuries.


Tight hamstrings are one of the biggest contributors to lower back pain. 3 out of 5 people will experience lower back pain in their lives at one time or another. If you’ve playing sports with some sort of back pain, you understand how hard it is to play the game at your full potential. This easy test and stretch can protect you from potential back pain.

Hamstring Flexibilty Test

Lay flat on your back with both legs on the floor, lift left leg up as high as you can while keeping it straight, the knee should be slightly bent
Left leg should be at 90 degrees straight in the air
If your leg can’t extend to 90 degrees, you test positive for tight hamstring flexibilityRepeat test for right leg

Hamstring Stretch

Lay flat on your back with both legs on the floor, lift left leg up as high as you can
Pull your toes back toward your shin as leg is in the air
As you slowly extend your leg pull behind your knee until a gentle stretch is felt.
The thigh must remain vertical without allowing the spine to move.
Hold for 20-30 seconds,
Repeat for 2-3 reps.

Alternative technique: Following movement instructions, wrap towel around foot and slowly extend knee to ceiling until a slight stretch is felt. Lumbar spine(lower back) must remain neutral.

Chest workouts for men and women can be done using a resistance band. Here is an example of a chest press using a resistance band(RB).

1. Stand with your feet shoulder width apart
2. Attach RB to wall or post around chest level
3. Elbow and shoulder are same height at starting point
4. Press forward with RB, extending arm
5. Hold your core stable when performing this chest press

These chest workouts are for men or women. Please let me know if you have any questions.

HI Kevin,

I would say my goal is to firm up, especially my legs (like every woman!). I do Pilate's 1-2 times per week, but that is primarily to keep me stable from a back injury several years ago. What can I do?

The first question I would ask, is what do you have access to? Free weights, machines, or/and stability ball?

I love using the stability ball with my clients as well as functional exercises using your body weight.

Here are a few exercises:

Stability Ball(SB) squats against a wall
Leg curl with SB
Lunges
Side lunge
Free standing squats

Do these exercises 15 repetition 2 sets.

Please let me know if you need detailed descriptions of these exercises.

One of the number one old home remedies for heartburn that has worked for me is consuming apples. Fuji apples work the best for me, I sometimes eat 3 a day. When you feel symptoms coming on, eating an apple should relieve the symptoms.

I recently received a question about acid reflux. Since I have had this disease since my mid 20s, I thought I would share my experience. Below is the question.

I have acid reflux and have had it for the past 8 mos, Pretty consistently. I recently opened a business and so I think it's due to stress. I would like to know what you use to control your symptoms, how often you have them, and what are your thoughts on why it occurs and the long term health risks? My symptoms are fairly mild, I suppose, but I have it most days. I am currently under a naturapathic dr's care, after getting nowhere with traditional care and meds.

What do I use to control acid reflux? I consume apples believe it or not. If that doesn't help, I use Zantac. I also don't eat too many fatty foods or drink alcohol that often. Drinking alcohol for me really flares up my symptoms.

How often do I have them? It depends if I drink alcohol or not. The next day after I drink usually flares up symptoms. Also eating late at night will cause some symptoms.

My thoughts on why it occurs and long term health risks? I have it genetically from my grandpa. I know that if you drink and/or smoke, you may also develop this disease.

Long term health risks could be cancerous if not treated. I suggest following a good healthy diet, drink alcohol in moderation, don't smoke, and don't eat before bed.

Thanks for your question Kelli, I hope that helps.

I recently had a client ask me about a walking program to lose weight. This is my response.

Walking for exercise and health is one of the best ways to start a exercise program to lose weight. Its easy to start, doesn't cost anything, (except for those new shoes you might need), and you can do it with a partner or significant other. Oh yeah, its great after work to relieve that stress.

One of the first things you should do is find your target heart rate. Its so important to know what level of fitness you are at before you start.

I recommend starting out with a 20 minute walk at a moderate pace. Every 3 weeks change it up. Either find an area where there are more hills, walk for 30 minutes, or walk faster.

I know many clients who have started a walking program and saw great results. Its all about consistency. Try at least 3 times a week.

With a 20 minute brisk walk you can expect to burn around 100-150 calories.

Good luck!

Its time to change the May free workout routines and exercise of the month link. I know its June 11th, sorry I'm behind, I won't let it happen again. To all my clients, friends and subscribers please let me know what types of free workout routines you would like to see in the up coming months.

Please visit this link for free exercises and free workout routines. Thanks for all your support.

I received this questions a few days ago from a male client of mine, who wants to gain muscle.

Hes 24 yrs old and 154 lbs. He works out 3 days a week training his body in two days. Day 1 is chest, shoulders, and triceps. Day 2 is back, legs and biceps. He trains his core 3 times a week- abs, glutes, lower back & hip flexors.

Based on his age and weight he should be consuming around 1800 calories. In order to gain weight I recommend consuming 500 more calories than needed-2300 total calories.

Breakdown of calories
60% Carbohydrates
20 % Protein
20 % Fats

His protein consumption should be 1.5 grams per kilogram of what he weighs. Ex.

154 lbs divided by 2.2kg = 70
70 x 1.5g = 105g
105g x 4g of protein= 420 calories
420c divided by 2300 calories = 18-20% of protein

Everyone thinks that consuming large amounts of protein will help you gain muscle. This is false. Your body can only use so much protein. After your body uses all the protein it needs, it can then burn protein for fuel, which is not good. Protein is harder to metabolism. When burned for fuel, protein causes a less than desirable byproduct. Protein also acts a diuretic, which can cause dehydration. This is not good for muscle growth, since you muscle is made up of 70-80% water. Carbohydrates are the best source for fuel. Carbohydrates breakdown easily and give you the necessary energy needed for daily activities.

If you see that your not gaining the muscle desired, try adding alittle more protein, don't go over board. Nutrition is important and the more we learn on how our body works, the better results we will see.

If you have any questions please ask away. Take care.

Here are few questions from a client of mine.

At Pure Motion, I was able to work out quickly...for example, moving from a bench press to a triceps pushdown to a shoulder press. However, as you know from working out a gym, it is very difficult, if not impossible, for me to do the same thing at LA Fitness because other members are there using equipment and the weights I would need to use. Thus, this past week, I changed up my routine and for example, had to do 3-4 straight sets of the same exercise (ie, shoulder press), with a small rest in between each set.

Here are my questions:

1) Do you have any suggestions for a routine since it is more difficult to do the same type of workout that I was doing with you at Pure Motion?

• I would suggest working out one muscle group at a time, since your goal is to grow your muscles, this will be best workout in a big gym setting. Your # 1 goal when working out is creating fatigue in those muscles and then a fast recovery. (ie, Chest workout-Chest press, pushups, and chest fly would be a good workout to start with on your chest day)

2) On Friday, I did shoulder and triceps. After doing 3-4 straight sets of shoulder press (with a rest in between), I then went to do 3-4 straight sets of triceps. I then went back to do 3-4 sets of another shoulder exercise, and then back to triceps, etc. Is that a pretty good way of doing it so that I am not doing all 10-12 shoulder sets in a row or do you suggest something else?

• Again I suggest working out the same muscle group at one time, always working the bigger muscle groups first. Its not that's its wrong to workout 2 muscle groups back to back, its usually about preference with whats works for you. It will also depend on how much time you have for your workout. If you're in a rush, then supersets are a great way to get that workout in.
  
  3) Having to do 3-4 straight sets of the same exercise (ie, shoulder press), I am resting about 1 or 1-1/2 minutes between each set? Is that sufficient or should I rest longer or shorter between sets?

• For bodybuilding, a rest of 30sec-1min is sufficient between sets.

4) Should I generally stick to 12-15 reps per set? If so, is it good to mix it up once in a while by doing 8-10 reps?

• Its always a good idea to mix up your routine. You can do this a number of ways, sets, reps, rest time, frequency, etc. Remember, your body adapts every 3-4 weeks to a new workout program, so you will need to mix it up if you want to see changes.

5) For triceps, what else do you recommend besides triceps pushdowns and reverse pushdowns?

• Tricep kickbacks, dips, & skull crushers would be other good tricep exercises.
  
  I appreciate your help. Have a great week.
  
  Alan

Free online diet plans to the first 3 people that can email me a 3 day food log. I'm looking for 3 days of specific food documentation. I need all liquids and foods consumed in a 3 day period written down in an email and sent to me. Exact portions and specific times are needed.

There are thousands of free online diet plans, and most don't work, or should I say that work temporally. Why? We are all genetically different, right? Yes, so is it safe to say we probably metabolism and break down food differently, right? Yes, so why do we think what works for someone will work for us? Probably because we don't know better. Maybe we just want that quick fix. I'm here to share my knowledge with you, its up to you to take advantage.

It is my goal to educate as many people that will listen. I can only share what I know with you. My continued passion to read, learn and ask questions has inspired me to help.

Take care of your health, its your responsibility.