Body Central
 

"Body Central Station For Holistic Fitness"

When it comes to working out, staying focused on the end result will strengthen your resolve and attract people and tools like the ones here to help you along the way.  So, Body Central is here with a friendly push.

YOU CAN DO IT!

P90X is a favorite of mine.  I won't lie.  It's hard.  But the results are amazing.  It's perfect for athletes who no longer train with a team, but also great for those with physically demanding jobs that don't allow for much time in the gym.  If you choose this tool, take it slow and don't try to do too much too soon.  Slow and steady wins the race.

Keep the magic going by trying new things or maybe combining a few things to get a total cross-fit.

How about a martial arts class or Tai Chi?

Even with exercise, without a focus on calorie intake, you'll still find it hard to slip into that bikini.  So...

Knowing your BMR or basal metabolic rate is another effective tool to keep you on track.

This Body Central page includes a Calories Burned Calculator on the right to determine your overall metabolic rate and how many calories you need to maintain, lose or gain weight.

Calories are burned even at rest, but we all have to eat, and eating stacks the deck calorie-wise.  Knowing our BMR helps you determine how much exertion is needed to keep you fit and healthy.

"Parts is parts"

I heard that phrase in a commercial a while ago.  When it comes to the human machine, we can't choose our parts.  Hereditary factors give us what we have.  Losing weight is an overall body process, so we can't choose which parts are bigger or smaller, but we can be conscious about the parts that need extra care.

Body Central Legs

Healthy legs are so important as we age.  When our legs are strong we have better balance and balance takes practice.  If you've ever tried to stand on one leg for even a minute, you understand how much you rely on your legs to hold your body up.

Our society sits.

We sit in school, at work, in church, at home, in meditation.  We sit in front of our computers for hours at a time.  Elders have a hard time especially if they sit all day and then go to bed.  Sitting in the same position for long periods of time can lead to health problems.

Stong legs mean greater mobility when you're 90 and beyond.

Healthy Baby Boomers know this.

Strength training doesn't necessarily mean lifting weight.  Pilates and yoga are great alternatives. I like to work out at home, so I'm always on the lookout for DVD's that take a holistic approach.

Do yourself a favor and watch the entire video and consult your physician before starting any new workout.  Discussing safe ways to modify certain exercises will help you press play every day.

Here's a simple exercise for tired legs or for any times you're just standing around.  

Stand in first position (heels together, toes as apart) then slowly rise up to stand on your toes. 

You're a ballet star!

Look straight ahead, relax those shoulders, pull in that tummy, clench that butt, and think to yourself "up". Pull everything in and up.

Do this on a regular basis and in no time, you will see a difference in your calves and thighs, your hips and butt and even your tummy.

Take it slow.  If you can only go up a tiny bit at first, just remember to clench all target areas.  Hold on to a chair if you get wobbly.

The added bonus of this exercise is BALANCE. A great body starts with a commitment to show up, be present and give ourselves the same kind of love we give to others.

Body Central Arms

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So, you ever catch yourself mid-wave due to the dreaded "arm jiggle"?

You are not alone!

Strong, firm looking arms are not only essential for getting through a busy day, they are super sexy when sporting those arm baring designer numbers.

Here's the thing.  Diet alone will NEVER get rid of the "jiggle".

In just 5 minutes every other day, you could have arms that love to do the wave.

The triceps close grip bench press can help strengthen your arms and keep that "jiggle" at bay

No need to spend a dime on equipment or gym membership for this one. 

Here's a Body Central tip:

Facing away from your chair or bench. Place hands on the edge of the bench and squat into a chair position with feet shoulder length apart

Pay attention to your knees and never let them go past your toes as you lower butt straight down letting your arms do the work.

When you lower the body, your arms are in a 90 degree angle.  Your arms should straighten as you come back up to position number one. Do three sets of this exercise starting out with at least 8-10 reps each set.  Gradually increase the nunber of reps and you will soon notice more tone in your triceps.

Don't forget that a healthy diet and a good cardio workout on opposite days will give you even better results.  It's Body Central

Now go on.  Do that beauty queen wave with confidence!

Body Central Abs

Having well-toned abdominals is not only good for wearing the latest itty-bitty tee, but having strong, defined abs is also good for your back.

Weak abdominal muscles means back muscles have to work harder to hold you upright.  There is a lot of speculation about the average size of the human head.  The general number most come up with is 15 to 21 pounds with 80% of it being water.

When we're sitting up or standing, we have to hold that weight, plus the weight of our bodies.  No wonder some of us have skeletal issues. 

Without a BALANCE in strength between the back and abdominal muscles, we open ourselves up to stress and injury.

Most people are sooooo tired of abdominal crunches.  Crunches can also put a strain on your neck muscles if they aren't done correctly.  The Body Central alternative to crunches is... 

THE PLANK

I don't know who said that doing a plank is easy.  Doing planks will not only tone your ENTIRE abdominal section, they will also help build your stabilizer muscles.

You will find you have better posture as well when done properly and regularly.  A lot of fitness instructors I've worked with put the plank in their workouts because THEY WORK!

How to:

Resting on your forearms and knees, press off the floor and straighten your legs so that you are now on your toes.  Your forearms and palms of hands are flat against the floor.

You are now in plank position.

Try to keep your whole body straight.  Abs in, tushy in, head straight with eyes looking at your hands.  Hold this position for as long as you can, increasing the length of time each time you do it.  

Show your abs some love and watch the benefit to you whole body!

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