Master Yoda’s guide to living fearless.
April 22, 2010
Hey everyone, this is an old post that I did back in October but it’s just as relevant now as it was then. For those of you that didn’t get a chance to see it the first time, please take this opportunity to read it. As for those of you that did already read it, READ IT AGAIN. This is great information that you can never hear to much!
I just had to tell you guys that I ran into a 900 year old, 3 ft tall, green alien last night, and he was full of wisdom. You may know him as Master Yoda. We had a long and very enlightening conversation about the “dark side” and how it gets its evil grip around people and does everything it can to sabotage a persons weight loss and fitness goals. Yoda 
told me that FEAR is the “dark sides” most useful weapon to accomplish this. You see FEAR is the number one thing that keeps us from accomplishing our goals. We are more often afraid of failing so bad that we are scared to even try. A lot of times we try to use humor as a way of dealing with our FEAR. How many times have you said or have heard someone else joke around about their health and fitness status, saying things like “I need this extra weight for insulation so I don’t get cold” or “Just more of me to love”. Saying things like this is nothing more than a coping mechanism to deal with our FEAR that the “dark side” uses to get in our way of what we know is the right thing to do to live a happier and healthier life.
The further you let yourself slip to the “dark side”, the closer you come to letting FEAR take over completely, the harder it will be if and when you ever make a decision to change. I have learned that “pain causes change” and eventually what happens is we either go thru enough physical and emotional pain that we say “enough is enough” and take back control of our lives, or we allow it to consume us completely, and we live in that FEAR for the rest of our lives. Master Yoda always has lots of useful wisdom to offer, However I believe the most important piece of wisdom he has ever given anyone is this “Do or Do not, There is no try”. So take back your life and “Do” , not just try, and you will be on your way to a new leaner, healthier, sexier you. May the Force be with You
Chad Northcutt
Friendly Neighborhood Jedi Personal Trainer
5 MUST KNOW AB EXERCISES
April 10, 2010
Attaining a trim and toned midsection is by far the number one fitness goal held by most people. There is just something so attractive about a small waist that appeals to the masses. The good new is that, no matter what you have been told, YOU CAN HAVE THE ABS OF YOUR DREAMS!
Before we jump right in to the 5 Golden Exercises, we need to get a few things out on the table. Listen up here, because the next few paragraphs are going to make or break your tummy tightening dreams.
While ab exercises are great for strengthening and toning your abdominal muscles, solely doing these exercises will not make your abs flat. In fact, getting that perfect midsection is a process that takes more than a little time sweating in the gym. It takes hard work, and a game plan.
The only way to wash board abs is to lose the body fat that is currently residing in that area. The way to lose body fat is to:
1) Participate in regular cardiovascular exercise.
2) Maintain a full body strength training routine.
3) Eat a nutritious, calorie specific, healthy diet.
Did you get all that? It may seem overwhelming at first, but the key here is to change your lifestyle to one that promotes weight loss rather than fat storage.
So you know that you need a weight loss promoting lifestyle in order to melt away the pounds, but how about those 5 golden exercises?
The key that makes these exercises golden is the fact that, when done together, they use all of the muscles in your abdominal region. Often times people will only do crunches, and while these are great, they are neglecting to strengthen the other 75% of their midsection.
There are four basic types of abdominal exercises.
1) Ones that focus on your upper abs
2) Ones that focus on your lower abs
3) Ones that focus on your oblique’s (sides)
4) Ones that focus on your entire core
It is very important that you do at least one of each exercise type every time that you workout. This will give you the six-pack look that you are going for!
Now on to the good stuff…
Exercise #1: The Crunch
The basic crunch should be a staple in your arsenal of abdominal exercises. This classic movement concentrates on your upper abs.
Starting Position: Lie on your back on the matt with your knees bent and feet flat on the floor. Support your head by placing your hands behind it, and keep your eyes turned up towards the ceiling throughout the entire movement.
Movement: Exhale as you raise your upper body up a few inches off of the matt by contracting your abs. Be sure to keep your back straight and avoid pulling yourself up with your hands. Hold yourself in this contracted position for a moment before slowly lowering yourself back down to the starting position.
Exercise #2: The Oblique Crunch
The Oblique Crunch does just what its name proclaims – works on your obliques. Make sure to do an even amount of crunches on each side for a symmetrical look.
Starting Position: Lie on an exercise matt with your knees bent and hands behind your head. Lift your left leg so that your knee is at a 90 degree angle, and the lower part of your leg is parallel with the floor.
Movement: Exhale as you bring your right elbow in towards your left knee, while squeezing your abs. Inhale as you slowly extend your leg back out to the starting position.
Exercise #3: The Exercise Ball Crunch
Exercise Ball Crunches are great for your entire core. All of your abs are used in the stabilization process as you crunch.
Starting Position: Lie with your upper back on an exercise ball and your feet flat on the ground in front of you. Support your head by placing your hands behind it, and keep your eyes turned up towards the ceiling throughout the entire movement.
Movement: Exhale as you raise your upper body up a few inches off of the ball by contracting your abs. Be sure to keep your back straight and avoid pulling yourself up with your hands. Hold yourself in this contracted position for a moment before slowly lowering yourself back down to the starting position.
Exercise #4: The Toe Touch
This is another great exercise for your upper abs, however, you can easily make this exercise more challenging by lowering your legs with each repetition. This will recruit the use of your lower abs as well as your upper abs and will make for a more strenuous workout.
Starting Position: Lie on an exercise matt flat on your back with your legs up in the air and your arms outstretched above your head.
Movement: Exhale as you raise your arms up and reach your toes. Hold yourself in this contracted position for a moment, and then inhale as you slowly lower your arms back down until they almost touch the matt. Repeat your required repetitions before allowing your legs to touch back down onto the matt.
Exercise #5: The Hanging Leg Raise
While this exercise is very challenging and not recommended for beginners, it is very effective. It focuses on your lower abs, tightening that stubborn area.
Starting Position: Position yourself in the roman chair by gripping the handles and placing your elbows against the pads, or grip overhead handles and allow yourself to hang.
Movement: Exhale as you raise your knees up towards your chest. Remember to keep your back flat against the back pad, or if hanging, try to keep yourself from swinging. Hold yourself in this contracted position for a moment, and then inhale as you slowly return your legs back down to the starting position.
So there they are…the top five exercises that will take the waste off your waist. Is it really that simple? Yes it is, if you follow a structured program designed by a knowledge personal trainer.
How do you find a personal trainer who can help you achieve the results that you want? Well, you’ve come to the right place. All you have to do is contact me and we can work together to get you the body of your dreams!
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