the importance of core strength

One of the supposed pinnacles of fitness is to have 6 pack abs or a lean stomach, and to do that you gotta do a million a half sit ups or something crazy. (you don’t). having abs is GREAT but it is not the point or end all be all of fitness.

this is not a post about how to get abs, cause to be quite honest, I don’t have a 6 pack or any version of one. 6 packs are largely genetic and then come from a low amount of bodyfat (which means a pretty strict diet). And since I don’t have the abs like that I’m not gonna write about it.

this post is about is having a strong core… which you can have without a 6 pack and it is definitely something everyone should strive for. 

So what is core strength?

It is the strength of the underlying muscles of the torso. That is your stomach area muscles and your back muscles. Basically…the entire middle of your body is your core.

Why is core strength important?

SO MANY REASONS!

let me layout a few:

1.    helps prevents injuries – core strength creates core stability which means you’ll be safer moving throughout your workouts and life.
2.  protects your internal organs and nervous system – if you have a weak core, your body is more susceptible to harm, and one of the biggest part of your body is your spine and spinal cord. leaving the muscles that surround that highly important part of your body leaves it open for injury
3.   prevents back pain – legitimately the largest reason why I do so much core workouts. i injured my back a lot throughout middle school up through college playing goalkeeper in college which has definitely led to more back issues in my adult life. i threw my back out entirely… to the point that I was limping around work when I was TWENTY-FOUR. after that I did core strengthening workouts 2-4 times a week and I have not had any back pain since incorporating that into my training routine.
4.   helps posture – if you strengthen the entire middle of your body, you’ll be sitting up much stronger and taller.
5. improve your balance – as you build your core strength and your posture, you’ll be able to move easier throughout life and be able to stand up strong and fall over as easy as you would with no core strength.
6. perform life easier – you probably don’t realize that you use your core very often in your day to day… let me inform you that you do. you are (or at least should be) using your core muscles throughout your entire day and when you have a strong core your life will be easier.
7.  perform sports at a higher level – your core is where your power comes from. so it makes sense that as you strengthen those core muscles, you’ll be able to run faster, punch harder, and kick stronger.

okay! how do I get a stronger core??

good news! it’s not a bunch of sit ups. actually, I never do regular sit ups because they aren’t that great for you and also they hurt my lower back.

here are some exercises you should be incorporating into your workouts:

•   russian twist
•  plank
  • and plank variations
• heel taps
•  mountain climbers
• jack knives
•  toe taps
•  suitcase crunch
•  leg lifts
•  bird dogs
•  cable twists
•   glute bridges
•   turkish get ups

just to name a few 😊

need some help getting started? Follow me on Instagram and facebook where I post workouts and health and fitness articles every day!

want some more personalized training? Contact me at tiffnessfitness@gmail.com or on my Instagram and facebook pages.

Any questions? Leave a comment below or send me a message on any of my pages!

what are: macronutrients?

if you're looking up things about fitness and/or nutrition you've probably come across the term macronutrients or macros. macros are a hugely important part of strength training and fat loss but can seem pretty intimidating. you'll see it in reference to carb cycling, IIFYM, keto, zone diet, etc. there are a lot of ways to use macros to your benefit, but let's start with the basics! 

so what are macros? 

pretty simply, they are carbohydrates, fat, and protein. 

carbs:

basics: 4 calories per gram. the primary function of carbs are to fuel organ activity (brain, heart, and skeletal muscle). 

what you need to know: carbs give you energy, and are the primary source of energy in the body. they fuel your body functions.

they are NOT the reason you have gained weight or are overweight, that only has to do with the amount of calories you eat in a given day/week/etc. you can eat carbs late at night and still lose weight (promise), as long as you are staying in your given calorie range.

the general daily recommended intake is approximately 45 - 65% of your caloric intake. this does vary upon the activity of the person. the more active, the more carbs recommended. 

where you can find carbs: fruits, vegetables, potatoes, sweet potatoes, breads, beans, rice, granola, sugary sweets (limit these though)

fat:

basics: 9 calories per gram. primary function is fuel,but also helps with insulation, protection, and transportation in the body. very important for brain function. 

what you need to know: fats keep your body going. not the first choice for your body to use as energy, but will be used (especially if you do not consume a lot of carbs)

and fats do NOT make you fat. you NEED fat for your body to function properly. Fat fuels cell function, brain function & development, vitamin absorption, and protects the body's organs. Not to mention, fats keep you fuller longer, so you'll get less hungry. 

the general daily recommended intake is approximately 20-40% of your caloric intake. once again, this varies person to person, depending on their lifestyle. 

where you can find fats: nuts, seeds, coconuts, oils, avocados, olives, cheese, eggs. (avoid trans fats when possible)

protein:

basics: 4 calories per gram. two basic types of proteins - structural and regulatory. structural proteins work in your skin, cell membranes, muscle, and bone tissue, to help build and repair. regulatory proteins are enzymes, transportation, defense, contractile, hormones, and serums, which work to maintain fluid and electrolyte balance. 

what you need to know: protein is the big macro that you'll hear most any fitness person talking about, and for good reason. protein is the key element in muscle building and repair. when you weight lift or run or workout in general you are wearing down or creating tiny tears in your muscles... so you NEED protein to rebuild those muscles to make them stronger for the next time you do that workout. 

also, protein is the best macro to keep you full. so if you are cutting calories or just need help not overeating, protein is the way to go. 

the general daily recommended intake is approximately 10-35% of you caloric intake. however, if you're active or an athlete, you may need more. 

where you can find proteins: chicken, turkey, cheese, eggs, beans, lentils, beef, eggs, quinoa, tofu, soy or whey proteins. 

there you have it! this by no means is a complete overview of all of the ins and outs of macros but it is a pretty good overview, if i do say so myself. i will be doing complete posts on each macro at some point in the future along with a post on micro-nutrients, and on all the diets mentioned in the intro.

But if you have any questions right now...I would love to hear them! 

You can leave thoughts, comments, or questions below or ask me on facebook or instagram! 

HOW TO: get fit working full time

getting in shape is tough in perfect circumstances, but going for it while working or going to school full time is an added challenge. BUT that's how 97% of people are gonna have to get into shape... with a busy schedule. (that's obviously not a real statistic, btw).

but it is totally do-able. I did it! (i actually got the most fit in my life while working 40+ hours and commuting an hour to and from work) and so have so many other people! 

March 2015 (first day of work) vs June 2017 (during my last week of work)

so here's how to do it:

1. check out my list HERE to see my advice on small changes you can make daily that can add up to a healthy lifestyle change

2. schedule your workouts! if you really have a packed day, schedule in the time to workout and STICK to it. this may mean waking up early or exercising on a lunch break or staying up late which means you have to...

3. make exercise a priority! this is a KEY concept. if something is important to you, you'll make time for it. that's how life works. and i'm not suggesting you have to make time for two hours at a gym, either. do a 15 minute HIIT session or a jog on your lunch break, there is always time for some sort of exercise in your day.

4. be consistent! make your routine and stick with it. once it's part of your regular schedule, it is so much easier to keep with it. it's so tough to keep starting and stopping and starting again. just stick with it, it's worth it... no one's ever regretted a workout. 

5. find workouts that work for you! if you hate running... don't do it! i swear no one is forcing you to run. no gym? home workouts! there are so many at home workouts you can do! no equipment? bodyweight training is seriously effective. (btw, click HERE to sign up last minute for my all at home bodyweight training group for August!) 

6. have a plan! in line, with everything else i've suggested having a plan for your workout is so important. make sure you don't just schedule your workout and have no idea what you're gonna do. know what you're gonna do! pick a youtube video to follow, write down what you're gonna do that day, get a trainer who will tell you what to do! (i'm available, btw) 

7. make your co-workers your workout buddies! a couple great reasons to incorporate your co-workers into your workout routine, 1) they're around already... instead of going to lunch go for a walk or do a hiit routine 2) having people do workouts with you will keep you accountable. workout buddies are immensely helpful when it come to keeping on track 

8. diet is key! food is fuel for your body. it gives you the energy to get through the day... if you're fueling poorly, you're not going to have the energy to workout properly! i'm not saying you need to entirely revamp your diet (though you might), just focus on being properly hydrated, eating enough protein, and cutting back on the processed sugary snacks that'll just cause you to crash anyway.

9. SLEEP! just sleep! get your required sleep in. your workouts will suck if you're exhausted. you will hold onto weight when you're not sleeping properly. and all around, your life suffers IMMENSELY when you don't sleep. i know, getting a full night's sleep is not always an option, but make it a priority and get your sleep in and your workouts, weight, and life will improve. 

If you do these things, you'll get fit all while working 40+ hours a week. I swear.

need help getting fit? click HERE to see if my in person or online training would work for you! or just send me a message on Facebook or Instagram if you have any questions about any fitness questions or my programs! always happy to help! 

think i missed any tips that helped you? leave me a comment! i would love to hear your take!