6 pack abs, core strength, flat belly!

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We would all like to have 6 pack abs and a flat belly.

Core Strength is what is important for our health and longevity. You abdominal muscles are a small part of your core. The core is actually many different muscles that run from your shoulders to your hips.

Good Core Strength

  • reduces back pain
  • improves posture.
  • enhances any type of athletic performance.
  • improves balance. (really important on the snow and ice)

The plank is excellent for core strength. I also love including the side plank.

20 second plank, 10 second side plank, 20 second plank, 10 second side plank

Build up to three minutes!

Have fun, do it during the commercials, challenge your family to join in. FAMILY FUN TIME:)

The Challenge!

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I became a personal trainer 6 years ago at the age of 54. I am stronger and in better shape now…(pushing 60). I am writing this to inspire you to get in shape at any age. I put together a fitness challenge last year for Team Northrup and I thought it would be FUN to bring it out again.

I challenge you to give it a try!

Here goes… time it and post your time. More advanced, time it for three rounds.

100 Jump rope or 100 jumping jacks
10 push-ups
20 squats
10 burpees
1 minute plank
touch your toes.

How to get Fit in Four weeks?

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Health and Fitness is a life long process. 80% of your health is dependent on lifestyle choices. I think that is great NEWS! The key is to get up and start moving!

(Of course, diet and great supplements are equally as important…more on that in later posts.)

Here is the second week video in a series of 4, to get you started on an exercise program. So many commented that they watched last week’s  video.  FYI, you need to do more than watch if you want results. Is that mean or inspiring?

We have many women in their fifties, sixties and seventies at OutdoorFit that have transformed their bodies. They are healthy, strong and empowered. I tell people at OutdoorFit to give it two weeks and you will start to feel a difference.

Please let me know how you are doing! I love hearing from you!

How do I get started with my exercise program?

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Here is a series of 4 exercises that will strengthen your core and get you moving!

First take your 20 minute walk and then do two rounds of the 4 exercises.

30 seconds each…two rounds!

shoulder tap

full body extension…(come up on your toes)

knee to elbow

jumping jacks (an old time favorite)

Winter Warriors 101

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We are starting our program with a 20 minute daily walk. This morning I woke up to a foot of snow and 16 degrees. George my dog is a nag and doesn’t care what the weather is.  He is always up for a hike outside.

It is so important to get outside and exercise! It boosts your immune system, helps you to beat the winter blues and the winter fat!

Here is a short inspirational video to get you moving. Please post in the comments below that you went for you walk!

2014…This is the year!

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Karin Ostrom HHC  and I are putting together a team of people who want to become Fit and Fabulous!

Did you know that community boost your immune system? Well, it does. Let’s do this together!

Here is a 4 minute video that goes over our program.

I will also  be creating a 4 week WINTER WARRIORS 101 fitness program that will be open to anyone who joins our program!

Karin and I look forward to supporting everyone on their health journey! All aglow!

You need to register by December 20th if you want to start with us on January 6th.

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FIT AND FABULOUS WITH KARIN OSTROM!

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Karin and I are teaming up with an amazing group of people in January 2014 for a 12 week Reset Challenge. Please don’t let the 12 weeks scare you. This will become your lifestyle!

Here are some of the benefits of the program:

  • sleeping more soundly
  • Clearer, more radiant skin
  • releasing unwanted belly fat
  • having more energy throughout your day
  • a significant result in bloating and water retention
  • stabilized hormones throughout the month
  • decreased inflammation in your cells
  • you will wake up in the morning and put your pants on and they FIT.

You are FIT AND FABULOUS!

Are you in? Let me know!

Are you too old…think again!

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I taught the 9 Am OutdoorFit class today. It was a small class so it gave me a chance to interview two of my seasoned athletes.

Here are some of Mary and Sissie’s FIT AND FABULOUS TIPS!

  • Show up
  • Show up with a great attitude
  • Modify when necessary.
  • Go out , eat and drink with one another…a community of Fun people is a wonderful thing for health and longevity.

Here is a short two minute video of two of our Super stars! Please watch until the end. Mary and Sissie demonstrate injury preventing warm-up exercises. The karaoke and the side shuffle can also increase agility , coordination and if you are moving fast enough it can be a great part of a cardio workout!

Please excuse all of the excess camera movement, I was the camera gal today as well. I was talking and filming at the same time.

FIT AND FABULOUS WITH JOYCE WOPAT!

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Joyce is an amazing OutdoorFitter. She works 50-60 hours a week as a manager of the   Sotheby’s Heritage House Real Estate Office in Rumson, New Jersey. Joyce is one of our early morning OutdoorFitters. She gets specials applauds for showing up at 7Am in the cold…that is dedication!

Here are some of Joyce’s Fit and Fabulous Tips.

  • Laugh
  • Meditate, (even just three minutes)
  • Exercise, (push yourself in a healthy way)
  • Eat Well, (lots  of greens and it is nice to have a husband who loves to cook. You can always love to cook for yourself!)
  • Take the best supplements, (click here to take a true health assessmentso you too can take the best!)

Here is a 4 minute video of Joyce on a very windy Sunday. Please excuse the wind noise and watch till the end. I share an empowering tip of the day that you don’t want to miss!

“I don’t want to end up like my mother.”

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Many of my OutdoorFitters have said this to me. “I don’t want to end up like my mother.” As we age it gets more difficult to get up and down. One of my ladies once said to me , getting up and down is the hardest thing to do. Please have all of your exercises that are on the floor at the same time and then I will get up. Of course, I didn’t do that and sadly that women is no longer in OutdoorFit.

Here is a great exercise that utilizes the get-up muscles! Please excuse the wind noises.

Don’t you just love the truck driving by on the path in the background?