Category Archives: Core Health

Spring Ab Shape-Up

This week we’re putting your abs on blast so you can get the results this spring that will be sure to last!

 

Spring Cleaning Your Ab Routine

There are no tricks or gimmicks involved in a true ab-defining plan. And with the key word here being “plan,” we’ll help you get on point by spring cleaning your current ab routine. But first, once you take the fitness fluff out of the mix like ridiculous (and dangerous) cleansing protocols, juice-only options, and caffeine-laden “fat burning” supplements saturating the quick-fix market today, you’re left with what’s really been proven to work – proper nutrition and exercise!

 

Your 3 Ab-Defining Plan Must-Haves

Have A Plan

Have A Plan

One of the great things about fitness is that there are numerous ways to achieve your exercise goals. However, if you tend to be the type who builds your exercise routine through randomly watching others, you may want to rethink your strategy.

To avoid learning bad habits and poor techniques, best practice is to consult with an educated (and certified) fitness professional to build a plan that:

 

1. Is customized for your abilities. This way you’ll be sure they have the knowledge to properly instruct you on the exercises best suited for your ability and your goal.

2. Uses a phased approach. Your trainer will be able to set the right course and outline the progression of exercises and intensities to come as you progress along your plan.

3. Incorporates nutritional guidance. Your trainer will be able to get your nutritional habits on point so you’ll be sure to not only make great progress in terms of your overall health, but improve your strength and conditioning, and manage weight loss as well. This will be the most direct way to reveal your hard work in sculpting a tight, toned midsection.

 

2 Core Tips to Tone & Tighten:

Fine-Tune Your Technique

Fine-Tune Your Technique

1. Breathing. Focus on breathing out on exertion (the “push” part of the movement), and breathing in when returning to rest (the “relaxed” part of the movement).

Result: This leads to better control over abdominal muscles so you’re able maintain control of your midsection at any time. This leads to better isolation of the core muscles so you’ll achieve better, faster results.

2. Squeeze each repetition. For every repetition be sure to pause briefly each time.

Result: A mind-to-muscle connection is created that over time enables more control over your muscles. Plus, you’ll better understand what you should feel while performing a given exercise in the correct manner.

 

Weight Loss Quick Tip

You cannot spot-reduce belly fat! Just simply performing abdominal exercises will not burn the unwanted fat from this problem area. You actually need to perform structured exercises for each muscle group and add in proper nutrition with a cardio regime. This will allow you to burn more calories than you are consuming daily, leading to weight loss and reduced inches in all areas!

 

 

 

 

 

Exercise Quick Tip

Intensity is Key. Higher repetitions and little rest between each ab move allows for greater caloric expenditure and cardiovascular output which leads to a higher level of not only core fitness, but heart health as well.

 

 

 

 

Looking for some ab exercises? Check this out!

Abdominal Planks

 

By Robb Armstrong – eLifestyle Master Fitness Trainer

eLifestyle 31-Day Abs Challenge

Get Ripped Abs By Summer’s End!

 

When there are too many options to fill your summer fun schedule, your exercise ambition can slowly begin to fizzle out. So to ignite your fitness fire before summer’s end, we’ve put together a do-anywhere, multi-exercise eLifestyle Abs Challenge! This mid-section makeover utilizes four killer core moves that will easily transition you from basic to intermediate to advanced ability over the course of 31 days through August, including rests days.

 

Win a $150 eLifestyle Prize Pack!

How? Take part in the eLifestyle 31-Day Abs Challenge and follow us on our eLifestyle.ca Facebook page where you’ll see the post for details on how to win a $150 eLifestyle Prize Pack!

BONUS: We’ll be including some simple video clips to guide you along with form and technique so you can be sure to get strong, ripped six-pack abs in just 31 days!

 

Note: This blog post is one week behind, so just carry on with the challenge one week extra to complete the 31 days of the challenge.

ABS

Robb Armstrong, eLifestyle Owner/ Personal Trainer/ Director of Marketing

 

Click the link below to view and print the Abs Challenge PDF!

Abs Challenge PDF

 

 

 

 

 

Hard Body Summer Shape-Up

TRX, Agility Ladders and more – we’re taking gymless training up a notch so you can shape a tight, toned and super strong physique this summer – outdoors!

 

Fresh air is invigorating while vitamin D provided by the sun is an essential nutrient to the body. What’s more, the warm feeling of the sun can provide an encouraging lift in attitude that will help supercharge your exercise efforts. So with that in mind, this month we share the latest info on some exceptional take-anywhere equipment options, plus an intense training trio to guarantee stealthy results. So get stoked because we’re thinking outside the “box” by dropping the traditional indoor exercises of free weights and resistance machines to deliver a multi-faceted approach to strength and cardiovascular conditioning – outdoors!

 

Fit & Functional

Outdoor TrainingEvery rep, every set, every workout, to get the most out of your training you need to be challenged on all three planes of motion: transverse (internal/external rotation), frontal (abduction/adduction), and sagittal ( flexion/extension). These are the three primary planes of motion the body is divided into, and are important because all motion occurs around one of these three planes. No matter your current level of fitness, keeping this knowledge in mind will lead to increased fitness while creating balance and stability over your entire body. This means that you’ll be able to perform the regular functions of your day with more ease.

 

Military & Sport-Inspired Fitness

Bodyweight FitnessNo matter what you do, body resistance training can be highly effective for use in rehab and sport conditioning. You simply match the type and intensity of each exercise to your specific need.  We’ve listed many great advantages of bodyweight-only training below. Plus, if athletes and the military can build their eye-turning physiques with this style of training, you can too!

Advantages: Increased body awareness, strength, agility, speed, balance, co-ordination, rehab, muscle tone, size and endurance, weight loss, can perform anywhere – indoors or out, serious fun!

So, if you’re ready for a fun and savvy way to get fit, check out the body-tightening trifecta top eLifestyle personal trainer, Robb Armstrong, has assembled in Robb’s Hard Body Connection below. Plus, each exercise also comes complete with required equipment for each of the moves in the three stations!

 

Robb’s Hard Body Connection

Business Shot - smallHow To: First, find an open space outdoors. For executing the TRX moves you will require a space that has a fixed object like a tree a limb, monkey bars, swing set, etc.

Next, perform each move in the circuit for the duration of 1 minute until the end, taking just 30 seconds max rest between each exercise. After each full circuit, rest for 3 minutes (less if desired) and then continue on for 3 rounds.

TIP: Always brace your torso by contracting your core (back and abdominal muscles) as you perform each move.

 

Station #1 – TRX: Squat Jumps & Rows Combo (30 sec. each move)

TRX Bands1. Outdoors – Suspend the TRX from a sturdy tree limb, monkey bars, swing set frame, etc.

2. Begin by holding TRX straps, standing in a shoulder-width squat stance.  Slowly lower into a squat (stopping at approx. a 90º at the knee for safety), and quickly jump taking both feet off of the ground.

3. Be sure to land with your feet flat with the majority of weight on your heels, back into a squatting position.

 

Next, switch to Rows:

1. Holding the TRX handles in each hand, face the anchor point. Standing with both feet close together facing forward, maintain this foot position throughout the exercise.

2. Increasing the angle of your body to add more resistance, pull your body forward by pulling your arms to your side and squeezing your shoulder blades together.

Need some ideas? Get more TRX moves and more from eLifestyle! Squats HERE and Rows HERE!

 

Station #2 – Equalizer Bars: Push-Ups (30 sec. continuous for this move)

Equilizer Bars1. Set up the Equalizer bars so that the crossbars are parallel and the rubber feet of each bar are touching.

2. Stand facing the bars, your body positioned between them, your feet about two to three feet away from the nearest support.

3. Bend forward and grasp the foam hand holds, then straighten your legs and body so that your body forms a straight line from your heels to your head, your arms fully extended.

4. Bend your elbows and lower your torso toward the bars. When your chest reaches bar-height, press yourself back to the starting position.

 

Station #3 – 15 Feet Agility Ladder: Hop Scotch Drill (1 min. continuous for this move)

Agility Ladder1. Start with your feet hip width apart at the bottom of the ladder.

2. Jump up with both feet and land on the left foot only in the first square.

3. Immediately push off with your left foot and land with both feet in the second square.

4. Immediately push off with both feet and land on your right foot only.

5. Push off from your right foot and land on both feet.

6. Repeat this pattern for the full length of the ladder.

 

Big Time Bodyweight Training

To build diversity in your efforts and a bigger circuit with more stations, here’s just a few of the awesome bodyweight fitness-boosting pieces of equipment we used today that you can pull together to up your game:

15 Feet Agility Ladder: Designed to improve speed, agility, co-ordination and overall quickness, the flat rung ladder uses cloth covered weighted slats that stay flat and won’t move during even the toughest quick feet drills!

TRX System – Professional Package: A total body training system that dramatically boosts your fitness level with over 300 exercises. “All Core All The Time”!

Equalizer Bars: Developed for bodyweight strength training in mind, but this versatile set of bars can also be used for cardiovascular training, muscle strength and endurance and stretching.

 

No Excuses!

Group Outdoor SquatMost people plan to exercise outdoors when the good weather hits, but few seldom make that a reality. Don’t fall off the fitness wagon this summer! Your take-anywhere-anytime approach to your training equipment will greatly advance your fitness level while keeping you on par with your goals. Keeping a variety of training tools on hand that can easily travel with you from your personal home space to the back yard, the cottage, or even the park, will have you super fit – not to mention  turning heads this summer!

 

Nutrition & Weight Loss Tools

package-name1Exercise alone cannot ensure you’ll hit your goals. You must follow a balanced nutrition program specifically tailored to produce the dramatic results you want. And we have the eTransformation Customized 12-Week Online Weight Loss & Lifestyle Program to make it a reality, fast!

 

Nutrition & More For A Beach Ready Body!

If your training is on point but your efforts refuse to show, maybe matching your nutrition with your ambition will get the results to flow!

 

March Madness

_DSC1817The fast-paced life of juggling family and work, plus a balanced fitness program can often have you eating meals on-the-go. And since making sense of your options can lead to madness, we’ve got some tips to better feed your caloric need when your life is mobile.

 

 

 

Clean Cals for Energy & Recovery

If you’re looking to maximize your fitness and nutrition efforts, a wise strategy would be to rely on what’s been proven to work. First and foremost is timing – and it’s a real science. As a matter of fact, there are two times in your day when nutrition counts the most: right off the hop in the A.M. and post-workout. While your morning meal can ensure that adequate glycogen stores (the source of energy most often used for exercise) are available for optimal performance and focus to start your day, the post-exercise meal is critical to recovery and improves your ability to train consistently.

 

Mango Banana SmoothieeLifestyle Beach Bod Breakfast Suggestion: Fruit Smoothie. Blend your choice of fruit, 8 oz of 2%, low fat, soy milk or water to suit your taste, and add 1 scoop of whey protein powder. You’ll get roughly 20-30 grams of protein and 20-30 grams of fast-digesting simple-sugar carbs for a quick energy boost. Consume on the spot or take to go if heading out. Check out this eLifestyle smoothie recipe too!

 

Snack Attack – 3 Easy Rules

condos-resortsNo matter your goal, snacking is an essential part of any healthy eating plan. Regular nibbling keeps blood sugar levels stable and can help prevent overeating later in the day. However, benefiting from this plan depends on one crucial variable: the kind of food you put into your mouth. It can be a caloric conundrum if you only count the calories in what you eat as the calorie count of any snack choice is just a number until you compare the make-up of those calories to another.

 

Three Simple Rules When Mastering Your Munchies

 

1. Chew down a light sugar-free snack of just 100 to 200 calories.

2. Make sure that snack provides balanced nutrition – some carbs, protein, and healthy fats.

3. The serving size you eat depends on your activity level. By comparison, routinely downing a sugar-saturated doughnut may fill the void for the moment, but eventually the sugar crash will zap your energy and beef up your beltline.

 

eLifestyle Snack Suggestion: 6 oz of Greek yogurt with fresh fruit. You’ll get several grams of fiber, 15-20 grams of fast-digesting simple sugar carbs to fuel your engine, plus a hefty 14 grams of protein! Have any time at home, or take on the go. You can even make your own Greek Yogurt from home!

 

In The Fast Food Lane

Keep Calm And Control Your PortionsNowadays, even fast food restaurants are in tune with a healthy lifestyle plan by offering salads and fruit on their menus. The produce section and deli at the grocery store offer a variety of grab and go options, and plenty of restaurants offer lots of fresh vegetables and fruit options.

 

 

eLifestyle Fast Food Suggestions:

  1. Sandwich and sub shops. They offer a variety of vegetables to add to your sandwich or eat on the side. Ask if they can use less meat or cheese and add more vegetables. Go easy on the butter, mayonnaise and other high fat sauces.

 

  1. Burger joints. Try one of the entrée salads that many are offering. If you go for the burger, choose a salad or fruit salad side instead of fries. Have 100% fruit juice in place of pop or coffee. And say no to “super sizing” your meal. No one needs that much food all at once.

 

  1. Restaurants. Try one of the entrée salads that many are offering. If you go for the burger, choose a salad or fruit salad side instead of fries. Have 100% fruit juice in place of pop or coffee. And say no to “super sizing” your meal. No one needs that much food all at once. Also, watch your portion sizes. Eat until you’re comfortably full, then take the rest to go.

 

Bonus Tip: If part or even your entire primary goal is weight loss, do not consume fast-digesting carbs later in the evening or night unless you exercise in the evening.

 

Balance Your Midsection

In-Home FitnessYou can boast that you can do 1000 crunches with ease, but if your technique is lagging, you shouldn’t be bragging! When it comes to re-tooling your fitness program for faster results, increasing your core strength and stability with the proper exercises for your midsection is a must. Check out the eLifestyle Plank Exercise.

 

 

Waistline Warfare

_DSC1689-2From walking to treadmill training, cardiovascular exercise is an essential part of the fat-burning equation. However, if you have trouble getting started and/or perceive cardio sessions in general to be quite boring and monotonous, think again. Varying the method along with the types of programs and intensities you use on training day will help you get the most out of your cardio workout while burning a ton more calories than you’re use to. And that means winning the battle of the bulge! Need some techniques? Try some eLifestyle cardio techniques from last month’s blog!

 

 

Measure Your Success

Get Real Results With Balanced Nutrition

It requires a greater amount of attention in the beginning, but learning the options you have available to help you obtain balanced nutrition during your busy day will become second nature. Remember, the key to satisfying your health and fitness goals is that you MUST focus your nutritional intake on what you need, when and why you need it, and how you can get it. Now you’ll be ready for the beach in no time!

 

 

New Year Resolution Solution – It’s YOUR Year!

Running out of exercise ideas can have you spinning your wheels to start the New Year, but with eLifestyle’s all-season solutions you’ll have a better grip on your nutrition and training resolutions to turn them into your everyday lifestyle!

 

Fitness resolutions always seem to take center stage after the calorie-laden holidays, and after experiencing some waistline woes most don’t know where to start. Not to worry, at eLifestyle we get it; life is like a ball of fishing line – you drop the ball once and you’re left with a tangled mess to straighten out. That’s where we come in. We have the plan to get you on track to seeing weight loss and exercise results in no time. From quick tips to goal-setting and incredible weight loss and personal Training specials, we’ll make sure your New Year fitness resolutions are tailored to YOU so you can create a sustainable lifestyle, fast!

 

A Focused Approach – Do It For You And Your Family

_DSC1817

 

If you’ve fallen off the fitness wagon and succumbed to creating more excuses than time for exercise, we’ll start you off with 3 basic tips to power up your routine so you can be the star once more!

 

 

1. Dust off your attitude to start shedding the winter pounds!
Use the idea that spring comes quickly as motivation: It’s been proven that what’s out of sight will be out of mind, so avoid that pitfall. Think of 5 good reasons for wanting to look and feel great, write them down and post them where you’ll have a constant reminder that won’t go away. And remember, your kids are learning from you!

 

2. Shake off the cobwebs with friends who share the same goals!
Get your intensity groove on: Recruit some friends who have the same fitness goals and start up a plan together to walk outdoors (weather permitting) for your cardio sessions. Studies show that when in a group, positive energy is released, creating the desire to do more and stay committed.

 

3. Go light on your food portions for calorie control!
Like most winter fitness buffs, at the first sign of a snowflake you may have opted to trade in your spinach and chicken salad for heartier, soul-warming meat lasagna. But now, with the cold weather here it’s time to shave the calories to shed the pounds.

 

 

Match Your Goals With These 5 Best Tools:

Get Real Results And Take Control Of Your Life

1. Write it down. Although the most basic rule for any worthy endeavor, putting your goals on paper will serve as steady reminder to stay on track. Start by listing your most important goals in order, from losing weight to toning to simply having more energy, that way you’ll be sure to see results with your home gym.

 

2. Make your goals attainable and realistic. That doesn’t mean you can’t think big, just make sure to break large goals down into smaller bits that you can aim for to successfully conquer along each step of the journey.

 

3. Make time for research. Discover what you’ll need to match the right equipment with your goals. If you’re looking to improve cardiovascular health, then a stepper, treadmill or cross trainer will be the right ingredient. To bolster strength and muscle tone, a few dumbbells may be sufficient. Better yet, a multi-purpose unit offers the advantage of covering the needs of all muscle groups in the convenience of one machine.

 

4. Establish your perfect space. Make sure your home workout area is both suitable and comfortable. An area you’ll want to spend time in should be well lit and have optimal space to maneuver while doing exercises that require you to take steps foreword and back.

 

5. Take in proper nutrition. Simply guessing at what foods are necessary to reach your goals can have you over-eating, under-eating or taking in the wrong types of nutrition altogether.

 

 

Goal-Focused Quick Tips

Blog Collage

Training Quick Tip:
Use free weights when you train. Unlike a weighted machine that is fixed in one position, free-weight training is effective in recruiting additional stabilizer muscles to provide balance and coordination during any chosen exercise.

 

Weight Loss Quick Tip:
Use your cardio machine to its full potential. To stoke your metabolism into high gear, take advantage of all the programs and intensities your treadmill has to offer. If you perceive treadmill training to be quite boring and monotonous, think again. Varying the type of programs and intensities you use on training day will make for a more enjoyable cardio session, not to mention burning a ton more calories than you’re use to. And that means faster results!

 

Fit Body Fact:
Understanding protein powder supplementation. It can be of great benefit to anyone searching for a safe, easy way to ensure proper nutrition on a busy schedule. The questions are, what are they and what do you look for?

Check out this informative article by Men’s Health: “The Best Whey Protein Powder for You.” Click here to check out the full article.

 

 

Fitness & Weight Loss Specials: Cut The Excuses, Cut The Fat!

Lose weight, increase strength and lean muscle while you get into the best shape of your life NOW with this New Year 2016 Training & Weight Loss Specials 3-pack!

 

Give It Your All

Give It Your All

1. Receive 1 FREE session when you purchase a package of 12, 2 FREE sessions when you purchase a package of 24, and 3 FREE sessions when you purchase a package of 36! Contact leah@elifestyle.ca or 416.841.2196 or 905.551.2141.

 

 

 

Get Real Results With Balanced Nutrition

Get Real Results With Balanced Nutrition

2. The popular eLifestyle eTransformation 12-Week Weight Loss, Exercise & Lifestyle Challenge is back! Kick-off is Jan. 4th 2016 to LOSE WEIGHT FAST and change your life. We make getting results EASY, so Sign Up NOW!

 

 

Fitness Package Promotion

Build Tone, Strength & Lose weight!

3. Want fast fitness results? With eLifestyle’s exclusive January offer you’ll get a customized $200 package for just $50! Plus, you’ll have a no-excuse plan to get into the best shape of your life, in the comfort of your own home!

 

 

 

Plan ahead now and get in shape BEFORE your New Year’s resolution fizzles away!

Power Up Your Core

Channel the summer vibe with an ab-focused attack using our top 5 core-strengthening tips!

 

The Core of the Matter

Your core or trunk – made up of muscles of the transversus abdominis, lumbar multifidus, diaphragm and pelvic floor – not only surrounds your spine acting as a brace to provide maximum stability, but also plays a vital role in communication with your central nervous system and brain. In addition to enhancing overall strength, improving these functional muscle groups leads to a better quality of everyday life, injury prevention and reduction of chronic back pain.

 

Fit To the Core

Whether you’re new to the topic of core stability, you’ve already been educated during injury rehab, or you’re active in sport and fitness, nowadays the growing awareness of core health is no secret. With no successful fitness program being complete without it, the importance of adding abdominal exercises into your workouts reaches far beyond just aiding your fitness program – it’s also an integral part of adding strength and power too. So for this reason, we’ve assembled five mid-section must-haves: 3 top training tools and 2 top training principles to power up your core this summer. Check them out below!

 

Top Training Tools

 

1. TRX Suspension Training

One of the most versatile pieces of exercise equipment available, it’s design allows for complete bodyweight-only training that centers around building your core strength, no matter your fitness level. As you quickly improve your overall fitness ability you’ll move from basic, functional training moves all the way to dynamic, explosive training techniques. Plus, you can take it anywhere; use it at the park, cottage, home, or bring it with you to the gym!

 

2. Weighted Balls

Versatile and fun to use, weighted balls come in a variety of sizes, shapes and weights that you can take anywhere you choose. Plus, they will absorb high velocity impact, making for a fun and vigorous workout.

 

3. Band-Tastic!

From stretches to resistance exercises, bands are a 100% no-impact guarantee. Resistance bands are light-weight, durable, and come in a variety of tensions to match their intended use. For elderly or overweight individuals, bands are ideal as they can be used without moving all body parts or needing to support full body weight.

 

Top Training Principles

 

4. Breathing

Technique: Focus on breathing out on exertion (the “push” part of the movement), and breathing in when returning to rest (the “relaxed” part of the movement).
Result: This leads to better control over abdominal muscles so you’re able to maintain control of your midsection at any time. Therefore, you’ll be able to better isolation the core muscles which leads to better,  quicker results.

 

5. “Squeeze” Each Repetition

Technique: For every repetition be sure to pause briefly each time.
Result: A mind-to-muscle connection is created that over time enables more control over your muscles. Plus, you’ll better understand what you should feel while performing a given exercise in the correct manner.

 

Define Your Plan!

eLifestyle Customizes All Plans.

eLifestyle Customizes All Plans.

To avoid learning bad habits and poor technique, don’t build your exercise repertoire through randomly watching others. There are many people who may look like they know what they are doing when in fact they don’t. Best practice is to consult with an educated (and certified) fitness professional from eLifestyle. They will have the knowledge and resources to build an exercise and nutrition plan that is customized for your abilities and incorporates all the training tools needed, no matter your fitness level, interests, or weight loss goal!

 

 

Get Fit To The Core, Fast!

Believe in yourself and start improving your health today

It’s fun to twist, crunch, plank and more, but when it comes to overall health, there’s additional cause to protect the state of your core.

 

The Core of the Matter

Whether you’ve learned about the topic of core stability during injury rehab or you’re a sport and fitness fanatic, nowadays the growing awareness of core health is no secret. With no successful fitness program being complete without it, the importance of adding stability and strength reaches far beyond just aiding your fitness program – it’s also an integral part of protecting the state of your health and wellness too.

 

Trunk Talk

Your core or trunk – made up of muscles of the transversus abdominis, lumbar multifidus, diaphragm and pelvic floor – not only surround your spine acting as a brace to provide maximum stability, but also play a vital role in communication with your central nervous system and brain. In addition to enhancing sports performance, the strengthening of these functional muscle groups leads to the improvement of everyday life, injury prevention and reduction of chronic back pain.

 

Balance Your Midsection

You can boast that you can do 1000 crunches with ease, but if your technique is lagging, you shouldn’t be bragging! When it comes to re-tooling your fitness program for faster results, increasing your core strength and stability with a balanced training plan will help you reach your ab-solute best. For a little fun and added intensity, try the two techniques below in our Core Quick-Picks.

 

Core Quick-Picks

1. TRX Suspension Training

Core apparatus: More than just the most versatile piece of exercise equipment available; it’s a complete bodyweight-only training system that systematically launches any user from basic, functional training moves all the way to dynamic, explosive training techniques.

Core benefit: Its unique design squeezes every ounce of strength, power and stability from every muscle fibre on your body at the same time, with all exercises built around your core!

2. Double BOSU Push-Ups

Core apparatus: Add some pep to your traditional push-ups using two BOSU’s at the same time – one BOSU on its flat surface down with your toes on top, and your hands grasping the sides of the other BOSU with flat side up.

Core benefit: Dramatically enhances upper-body strength and core balance and stability at the same time.

 

Crunch Time

Don’t leave your core training until time is down to the crunch. Regularly exercising the muscles of your midsection during each training session will force muscles to move and shift in different ways. This provides more strength for functional (day-to-day) body movements by adding maximum stability to your abdominals and low back, and thus preventing injury. And yes, having a great looking six-pack won’t hurt either!

 

Get Fit Fast By Spring Cleaning Your Fitness Routine!

Having trouble getting started? We have the plan you need! Get the FULLY CUSTOMIZED and easy to follow eTransformation 12-Week Online Weight Loss Program today. We’re just a click or phone call away, so contact us to get you started!

CLICK HERE to see how other regular people, just like you, have transformed their look and their lifestyle with us! (Scroll down on our Homepage and be amazed!)

Want to sample our eTransformation nutrition plan for FREE? CLICK HERE!

Abs, Abs, Abs!

This week we’re putting your abs on blast so you can get the results this winter that will be sure to last.

Blast Off!

There’s no tricks or gimmicks involved in a true ab-defining plan. And the key word here is “plan,” so we’ll get to that in a moment. But first, once you take the fitness fluff out of the mix like ridiculous (and dangerous) cleansing protocols, juice-only options, and caffeine-laden “fat burning” supplements saturating the quick-fix market today, you’re left with what’s really been proven to work – proper nutrition and exercise!

 

Your 3 Ab-Defining Plan Must-Haves

All exercise enthusiasts have a different means to achieving their exercise goals. If you tend to be the type who builds your exercise repertoire through watching random others, you may want to rethink your strategy.

To avoid learning bad habits and poor technique, best practice is to consult with an educated (and certified) fitness professional to build a plan that is:

 

  1. Customized for your abilities. This way you’ll be sure they have the knowledge to properly instruct you on the exercises best suited for you.
  2. Phased approach. Your trainer will be able to set the right course and outline the progression of exercises and intensities to come as you progress along your plan.
  3. Nutritional guidance. Your trainer will be able to get your nutritional habits on point so you’ll be sure to not only make great progress in terms of your core health – strength and conditioning – but in managing weight loss too (if required) to reveal your hard work in sculpting a tight, toned midsection.

 

2 Core Tips to Tone & Tighten:

  1. Breathing. Focus on breathing out on exertion (the “push” part of the movement), and breathing in when returning to rest (the “relaxed” part of the movement).

Result: This leads to better control over abdominal muscles so you’re able maintain control of your midsection at any time. This leads to better isolation of the core muscles so you’ll achieve better, faster results.

 

  1. Squeeze each repetition. For every repetition be sure to pause briefly each time.

Result: A mind-to-muscle connection is created that over time enables more control over your muscles. Plus, you’ll better understand what you should feel while performing a given exercise in the correct manner.

 

Training Quick Tip

Core stability is mental too.

Proper core stability needs to be developed through exercises that groove motor patterns to ensure a stable spine during movement.

 

Weight Loss Quick Tip

You CAN NOT spot-reduce belly fat!

Just simply performing abdominal exercises will not burn the unwanted fat from this problem area. You actually need to perform structured exercises for each muscle group and add in proper nutrition with a cardio regime. This will allow you to burn more calories than you are consuming daily, leading to weight loss and reduced inches in all areas!

 

Cardio Quick Tip

Intensity is key.

Higher repetitions and little rest between each ab move allows for a great caloric expenditure and cardiovascular output which leads to a higher level of not only core fitness, but heart health as well.

 

PLUS, if your weight loss goals have you at a stand-still, and you just need a boost to get you going in the right direction and get results fast, check out our 12-Week Online Weight Loss & Lifestyle Program. It’s a customized solution that can change your life!

2015 Brings Top Fitness and Nutrition Tips for Staying Fit

Your Year for a New Body and a New You!

 

Part 1 – New Year Fitness Tips

Spinning your fitness wheels to start the New Year? Get a grip on your training trip fast with exercise and nutrition tips that put you in the right gear to tackle the New Year.

From nutrition to training methods and equipment, this week we help you remain true to your resolution commitments with top tips to triumph over your fitness goals in 2015. Check out the eLifestyle Fitness 4-Play below!

 

Fitness 4-Play

1. Cardio can torch calories and help reveal muscle definition at the same time!

Cardiovascular exercise is an essential part of the fat-burning equation. Plus, the way in which you leverage your body on your treadmill, elliptical or cross trainer will dictate how you’ll stimulate total body muscle recruitment at the same time to dramatically enhance overall results. Inject some tactical techniques into your cardio regiment by switching up your program modes as well as types of resistance (elevation, direction and body position) during your workout.

 

2. Utilize Squats for a full-body advantage.

Requiring over-all body strength, and one of the only exercises that works 75% of your muscles with one, single movement – mainly hamstrings, quadriceps and glutes. As a bonus, balance, core strength and stability are also greatly utilized. And no matter your ability level, there are always a few ways to modify this gem to fit any training program. To test your limits, try out Traditional Squats, Stability Ball Squats and BOSU Squats.

 

3. Employ different strength-training techniques when you exercise.

There are some must-have moves proven to not only build lean muscle and burn fat, but also totally tax your ticker while you train. Shorter rest periods maximize calorie expenditure while challenging your cardiovascular ability at the same time, and employing extended set options such as supersets, drop sets and pyramids improve strength and muscle endurance.

 

4. Work your core!

Hitting your midsection at the end of your workout with only a couple of sets and reps is really treating them as more of an afterthought than anything. With no successful fitness or exercise program being complete without proper focus, the importance of core stability reaches far beyond just aiding your fitness program. It actually determines the state of your overall health and wellness too!

 

Part 2 – New Year Nutrition Tips

Avoid the bad fats.

1. Trans Fats. Also known as hydrogenated fats, these fats not only raise total and LDL (bad) cholesterol, but lower HDL (good) cholesterol at the same time. Some main sources are commercially fried foods and bakery product sources such as crackers, cookies, donuts, muffins, croissants, snack foods and fried foods, such as French fries and breaded foods.

 

2. Saturated Fats. Solid at room temperature, these types of fats clog arteries and raise total and LDL (bad) cholesterol levels in the body. Some main sources are animal-based sources such as red meat and whole-milk dairy products, including ice cream, butter, cheese and sour cream, and plant-based sources like palm oil, coconut oil and coconut milk and cocoa butter.

 
3. Follow a proper diet specific to YOUR needs.

The right combination of carbs, proteins and fats eaten at regular intervals throughout the day will ensure energy levels are kept high. Skipping meals will zap your energy when you least expect it.
Healthy snacks eaten between meals will stabilize your blood sugar levels so you won’t experience energy “highs” and “lows.”

 
4. Utilize natural supplementation for a healthy energy boost.

With so many on the market today, here are a few that are most common, due to the fact that they have been backed by leading research: Guarana Extract, Vitamin B6, and Green Tea Extract. (*Please check with your health professional before taking any supplement, natural or not, to ensure it’s right for your health.)

 
5. Limit alcohol consumption and drink plenty of water.

Alcohol is a depressant, slowing the central nervous system and delivering a sedative effect. Feeling sleepy isn’t the best thing when heading to the gym after work, so don’t be mislead by thinking a quick “social” drink with friends on the way won’t slow you down! Plus, increasing your H2O intake to ensure healthy hydration is a must. Follow the standard rule of 8 10oz glasses per day.

Core Crazy

Core Crazy

You can go crazy trying to crunch, twist and even use machines to target your core, so when it comes to tightening your midsection, good form should be the norm.

Care for Your Core

Developing core stability is accomplished not only through strengthening certain abdominal muscles, but also training various muscles of the trunk to be strong together during movement. Fact is, muscles around the trunk region work in teams to stabilize and move specific joints in various complex movements. That being said, your abdominal training should be specific to your goals and also address issues surrounding your present physical health.

Being aware that maintaining core health can limit injury and provide physical longevity as you age will have you being one step closer to aging more gracefully.

Perfect Your Technique

All exercise enthusiasts aren’t created equal. If you tend to be the type who builds your exercise repertoire through watching random others, you may want to rethink your strategy.

To avoid learning bad habits and poor technique, best practice is to consult with an educated professional. You can learn online, from training staff at the local gym, or better yet, hire a certified personal trainer from eLifestyle! You’ll be assured they are fit, fully certified, and have the knowledge and ability to properly teach and instruct.

With no successful fitness or exercise program being complete without it, the importance of core stability reaches far beyond just aiding your fitness program by actually determining the state of your health and wellness too. Check out the 5 Core Crazy tips below!

 

5 Core Crazy Tips To Tone & Tighten

Whatever the state of your core, we can help you reach your goals fast. So don’t panic. eLifestyle’s surefire tips will act as your emergency hotline for defining a tight, head-turning midsection this winter!

 

1. Breathing. Focus on breathing out on exertion (the “push” part of the movement), and breathing in when returning to rest (the “relaxed” part of the movement).

Result: This leads to better control over abdominal muscles so you’re able maintain control of your midsection at any time.

2. Squeeze each repetition. For every repetition be sure to pause briefly each time.

Result: A mind-to-muscle connection is created that over time enables more control over your muscles. Plus, you’ll better understand what you should feel while performing your core exercises.

3. Make ab training your prime objective whenever you train. Most people treat abdominal training as a mere after thought, hitting them for only a couple of easy sets at the end of their workout or cardio session then calling it a day.

4. Eat the right way to a great six-pack, don’t drink it. It’s no coincidence that those who adhere to proper diet and nutrition are the same ones who have rock-hard abs when it counts! So don’t try to trim up by following some fancy Hollywood juice diet.

5. Choose and perform ab exercises that are challenging. Bragging that you can do 1000 sit-ups each session implies that they’re far too easy. If they did work, hey, you’d have great abs, right?

 

Down to the Crunch

Remember, when it comes to re-tooling your fitness program for faster results surrounding core health, increasing your core strength and stability to it’s ab-solute best will help guarantee your success – and your health!

 

Have Weight Loss Goals?

Having a solid plan for your abdominal training is just ONE important part of the weight loss equation. If you want to reveal the abs you once had and need but don’t know where to start? We have the perfect CUSTOMIZED plan to deliver real, sustainable results — the eTransformation Weight Loss & Lifestyle Program!