Easy ab workout

Make sure to warm up and then begin this easy ab exercise.

1. Deadbug (1min)

2. 1 arm 1 leg crunch (1 min)

• Lay on your back. Elongate your body and loop one arm underneath.  raise the opposite leg and start the crunches.  Make sure to to switch sides.  

3. Plank-up and downs (1 min)

4. Side planks (1 min each side)

5. 6 inches (30 sec X2)

6. Back extensions on Stability Ball (1 min)

7. Reverse Hyperextension on Stability Ball (1 min)


Do this workout routine for 2-3 more sets.

Armed and Dangerous Class of the day

A few days ago I led a class called Armed and Dangerous that was amazingly hard.  If you have access to a gym this a great workout to do to tone and sculpt those arms.  Make sure to have a bodybar, dumbbells, stability ball, and a D-Medicine Ball (they are the squishy ones).

Armed and Dangerous:
1. Front and Back press on Stability Ball (use the Body Bar/Regular Bar)-1 minute
2. Side Laterals-1 minute

3. Front Raises-1 minute

4. Triceps Extension on Stability Ball-1 minute

5. Curls on Stability Ball-1 minute
6. Push-ups on D-Medicine Ball-30 seconds per hand

7. Pullover using D-Medicine Ball-1 minute

8. Flye Ball using D-Medicine Ball-1minute

9. Bow Extension-1 minute

10. Front and Back press on Stability Ball (use the Body Bar/Regular Bar)-1 minute
11. Wrist Curls Palm up (use the body bar)-1 minute  Palm down-30 seconds
12. Side Laterals-1 minute
13. Front Raise-1 minute
14. Tricep Extension on Stability Ball-1 minute
15. Curls on Stabilty Ball-1 minute
16. Pushups on D-Medicine Ball-30 seconds per hand
17. Pullover using D-Medicine Ball-1 minute
18. Sand Bag Grabs(using D-Medicine ball)- 30 seconds per hand
19. D-Medicine Ball Floor Throws-1 minute

Awesome Abs & Cardio Kickboxing/Boxing

Picture from www.carolinakarate.info

Today at the gym I will be conducting 2 different classes.  The first class I will be conducting is Awesome Abs and the second is Cardio Boxing/Kickboxing.

Class One (Awesome Abs):

1. Body weight squats (BWS)- 20 reps

2. V-ups-15 reps

3. BWS-30 reps

4. Reverse Crunch on Stability Ball- 15 reps

5. BWS- 40 reps

6. Yoga Side Bend (with weights)- 1 min

7. BWS-50 reps

8. Plank on Stability Ball- 1 min

9. (X2) do this routine twice

Class Two (Cardio Boxing/Kickboxing)

1.Jump Rope- 2 min

2.Pushups- 20 reps

3.Jump Rope- 2 min

4.Pushups- 20 reps

5.Punching 1,2- 1 min

6.1,2 Uppercut (1,2)- 1 min

7.1,2 Hook (1,2)- 1 min

8. Roundhouse kick- 1 min per leg

9. Side kicks- 1 min

10. Front kicks- 1 min

11. 1,2, Roundhouse- 1 min per leg

12. Butt kicks-1 min

Health in the Corporate Work place

A lot of recent companies have started offering gyms at there facility to promote health in the work place.  Some of these companies are Google, Verizon, Chesapeake, Hertz...just to name a few.  Having a gym at the place offers a great opportunity to blow off steam and relieve some stress on breaks or even at lunch.  For all those other businesses that do not offer or cannot afford this luxury there is good news.  There are a ton of different exercises that you can do at home or at work that need no equipment. 
Here is a quick list of some exercises that you can do at home/work that do not involve any equipment:

1. Jogging
2. Side Shuffle
3. Mountain Climbers
4. Burpees
5. Toe-Taps
6. Jumping Jacks
7. Squats
8. Lunges/Plyo-Lunges
9. Donkey Kicks
10. Speed skaters
11. High Knees
12. Planks/Side planks/in and out planks
13. Bottom kicks
14. side to side jumps

This list of exercises could go on and on.  The fact about most people in regards to work and health is that once work is over people go home and sit.  A good way to fix this lazy attitude is before you go home a pig out on some chips and carb rich foods...go exercise.  Go to the gym before you even get home or workout before work (to jump start your metabolism). 

Remember that you need to work out at least 30 minutes a day 4 days a week moderately to live healthy. 

Diabetes Cure?: posted on the news

So recently there was a posting on the news about a "CURE" for Diabetes.  Sounds great right?  Well I did a little research on a few other sites about the findings and found that there was a British study done with 11 Type 2 Diabetic patients.  All of these patients were an average of 220 pounds and were on medication for the disease.  They were then put on a strict 600 calorie diet that involved Optifast (a Nestle Nutritional drink which has 160 calories in it per serving) and also non-starchy vegetables (examples: beets, broccoli, bean sprouts, carrots <YUM>, cauliflower celery...etc).  The individuals in the study were also asked to drink at least 2 liters of water each day and continue with whatever physical activities they were doing before (probably nothing).  After the study was finished 8 weeks later everyone participating was off their medications and "cured" of diabetes.  They were then tested again 3 months later were 7 out of 11 were still diabetes free.

So now comes my analysis. :) My opinion is what all people should be doing, eating right and having their weight under control.  Yes, eating 600 calories is a little extreme but just cutting back 500 calories from your current diet can naturally help you lose 1-2 pounds a week.  All these people averaged 220 pounds before the study.  If any diabetic or not only ingested 600 calories a day they would lose a massive amount of weight, which would cause insulin sensitivity spike.  If your insulin sensitivity goes up then we know that medications will be lessened or not needed at all.  Also 2 liters (or more) of water were consumed a day.  Water reacts like a hunger suppressant, and makes your body less dependent on large quantities of food.  Why do you thing health and wellness instructors say to drink more water?  This water in the patients system would help them with what hunger problems that they would be dealing with. 

One patient had this to say:
Gordon Parmley "At first the hunger was quite severe and I had to distract myself with something else - walking the dog, playing golf - or doing anything to occupy myself and take my mind off off food." (Newcastle University Press Release)

You can also see that patients might have used physical activity to deal with their hunger like Gordon did.  This too would heighten insulin sensitivity and shed pounds, making diabetes a thing of the past.

In conclusion, diabetes is a HIGHLY preventable disease.  It's very simple to do. All you need to do is take care of your body, eat right, and exercise.  Your body is a temple, treat it that way.

William "Bill" Cash III  B.S.
Health Fitness Specialist