Core Conditioning

5 Minute Killer Core Workout

Posted by on October 8, 2018 at 10:32 am

Strengthening your core is critical for optimal health. If your core is strong, that strength radiates out to your extremities and you will be better able to run faster, jump higher, stabilize and align your body, absorb and brace for any impact and move your body more efficiently and with better mechanics.  It’s important to mention that your core is not only your abs – but also includes your back and hips so to strengthen your core effectively you need to work the front, back and sides of your torso.

Here’s a workout that can condition your entire core in a quick 5 minute format.

Choose 3 different Core Exercises of the following nature – one stabilization exercise, one flexion or rotation of the spine and one hip exercise or back extension.

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The Gold Standard of Planking

Posted by on January 29, 2018 at 1:00 pm

Decades ago, abdominal crunches and sit ups were the go-to exercise for abdominal and core conditioning. Over the years, we’ve learned that they may not be the best exercise to strengthen our core to play sports, walk, run, jump, lift or perform other daily activities. 

It is true that strengthening your core is critical for optimal health. If your core is strong, that strength radiates out to your extremities and you will be better able to stabilize and align your body, absorb and brace for any impact and move your body more efficiently and with better mechanics. We have learned that your core is not just your abs and if you want a strong core, you need to incorporate exercises that train your core from all angles including your back and hips. We need to train core movements of the spine but even more importantly, stabilization of the spine.

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Changes in Fitness Over The Last 18 Years

Posted by on January 16, 2018 at 5:48 pm

26232331_10155944697862456_7554832138060745684_oWe are celebrating our 18th Anniversary at Northwest Personal Training and Drew Carney from the KGW Early Morning Show recently did a segment with us to discuss what has changed over the last 18 years since we opened our doors. Here’s the highlights from that segment:

Dynamic Warm-up

It used to be common practice to perform static stretching before all exercise. Now we have learned it’s not a great idea to stretch prior to working out when the tissue is not properly warmed up. Instead we have learned the importance of a dynamic warmup – the body doesn’t go well from 0-60 so you need to warm the muscles and connective tissue, lubricate the joints and prepare the energy systems for the intense activity. So instead of holding a stretch for a sustained period of time, instead we will mimic the movements we will perform during the activity but at a lower intensity, low impact, low load, low speed before we gradually increase the intensity, load, impact and speed. Read more on Changes in Fitness Over The Last 18 Years…

Spring Training Camp

Posted by on April 17, 2017 at 1:00 pm

Spring is officially here and as we start to experience the longer, warmer and dryer days it gives many of us a boost of energy. Plus it often reminds us that summer is on its way including hiking, golfing, swimming, tennis, cycling, baseball, water sports and other summer activities!

So along with the spring cleaning you may be tackling around the house, it’s time to get your body in tip-top shape if you want a fun-filled summer.  Here’s a list of exercises that you can start doing to strengthen and condition your entire body so you are prepared for any summer time fun! Read more on Spring Training Camp…

Ouch, My Aching Back!

Posted by on March 20, 2017 at 1:00 pm

Until you experience chronic back pain, it’s hard to imagine how much it can negatively impact all areas of your life. The sad reality is that 80% of us will suffer with back pain at some point in our life. But the good news is that…..

……90% of lower back problems are preventable with inadequate core strength being a leading cause!

The key to the health of your back is understanding the concept of co-contraction, that is, that the muscles of the abdominal region must work together with the muscles along the back of your spine to keep your spine stabilized and that your core must be strong from all angles…front, side, back and hips. All you have to do is make a focused effort at strengthening your core muscles to allow you to move better, minimize muscle imbalances and promote better posture. Read more on Ouch, My Aching Back!…

Strong and Sexy Core

Posted by on February 28, 2017 at 8:35 pm

Spring and summer are just around the corner and are often a good motivation for many of us to shed some of those winter layers and get into beach-body shape.

But beyond vanity and looking good, strengthening your core is also critical for optimal health.

If your core is strong, that strength radiates out to your extremities and you will be better able to stabilize and align your body, absorb and brace for any impact and move your body more efficiently and with better mechanics. 

It’s important to mention that your core is not only your abs – but also includes your back and hips so to strengthen your core effectively you need to work the front, back and sides! Try to perform the following exercises 2-3 days per week.

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Core Conditioning – To Crunch or Not Crunch?

Posted by on January 18, 2016 at 1:05 pm

Abdominal crunches and sit-ups still seem to be the go-to exercise when someone wants to strengthen their core but they may not be doing as much as we think to develop the strong torso we need to play sports, walk, lift or perform other daily activities.

So the question becomes Core Conditioning – To Crunch or Not Crunch?

The problem is in the movement. In an abdominal crunch, we perform technically speaking, a forward flexion of the spine. But a lot of us spend the entire day in a forward flexed position. We sit forward at desks, sit forward at a computer, sit flexed to watch TV, sit flexed to drive, sit flexed at a table to eat… No wonder the typical posture of someone who ages is rounded forward in a “hunch” back posture. Why would we want to strengthen our body in a direction that we really should be trying to move out of? It makes sense that we’d want to try to counteract and minimize these forward forces. 

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Core Strength

Posted by on October 19, 2015 at 1:00 pm

Strengthening your core is critical for optimal health.

If your core is strong (core strength), that strength radiates out to your extremities and you will be better able to stabilize and align your body, absorb and brace for any impact and move your body more efficiently and with better mechanics. It’s important to mention that your core is not only your abs – but also includes your back and hips so to strengthen your core effectively you need to work the front, back and sides!

Try to perform the following exercises 2-3 days per week.

Tubing Trunk Rotation

Torso rotations2Anchor an exercise tube around a pole at about mid-body height.  Stand sideways to the pole holding the tube in both hands standing far enough so there is tension on the tube. Keep your abdominals contracted, maintain good posture and slowly pull the tube across your body. Perform 8-20 reps each side

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Exercises for soccer players

Posted by on May 7, 2012 at 11:56 pm

Soccer players are amazing athletes possessing exceptional speed, agility and kicking, jumping and throwing power. The following drills will enhance performance in all components of the game.  Click on the link below for photos and descriptions of all exercises.

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Exercises for baseball players

Posted by on April 30, 2012 at 10:29 pm

Baseball, a favorite American summer activity for kids and adults, requires speed, throwing power and batting strength. Click on the link below to learn exercises to enhance performance and minimize injury.

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