Gettting Up and Out

Get Up & Out  

 It's nothing like getting up early to explore a beautiful sunny day. Yes, key words- Getting Up. In a society where so much of our concentration is centered around sitting at a desk, sitting in front of the TV, sitting on our phones or laying in our beds- it's time to change the mold and getting that DNA moving.  
   Much has changed from the times when I was a kid where we were outside all day everyday. Playing in the sun with traditional games like kick ball, hide and seek, jump roping, riding our bikes and simply running through the neighborhood. I can remember our parents out in the yard working the gardens, cutting the grass and socializing with the neighbors. Not so much these days.
   This is why I like some of the current challenges on market today- Fitbit Workweek Hustle Challenge, Up & Out Challenge, Couch Potatoes Challenge and all other challenges out there that gets you up and moving. I like all of them except the Pokemon Go challenge- lol, those phone games just aren't my thing. However, the idea behind getting kids and adults up and moving is a great concept for keep it moving.
   Here's another reason why we truly need to be up and moving- especially outside is to get the proper vitamin D intake through natural resources. The sun is the most powerful source of vitamin one can get...

     Get Up and Go Ideas:

1.  Breakfast on the Porch- taking in some sun before work or school

2. Early Morning Walk or Run- gets the blood flowing and energy levels up

3. Morning Workout Session- HIIT, Cardio or Weight Training is excellent for DNA movement

4. Walking with Family, Stroll with the kids, Walking the Dog- spending quality time with the family is always a plus for mind, body and spiritual connection.

5.  Hiking Adventure- taking in nature while hiking the trails in your local area or just exploring something new in your city or country

Where ever you go, make sure you are GETTING UP and Moving that DNA to keep your bones and muscles healthy-in motion. Let's Get It!

ABS LAB

    It seems as though everyone is searching the fitness cosmo desperately trying to find the secret to creating those beautiful abs that we see in the magazines or displayed on the posters as we walk into our local gyms. But after reading the article by Cindy Kuzma, ABS LAB, she outlines that there is a science to scoring strong, sexy abs.
   After spending hours on proportional meals, long tedious workouts and altered social lifestyle- the truth is the secret to abs development lies in your genetics. This discovery influences everything from metabolism to hormone levels to the way we store fats according to Cindy Kuzma.  There are variables that assist you with controlling your core.

CORE VALUES

• GENETICS- Your DNA determines where you store fat-and plays a role in how quickly you can reduce it. "How much testosterone you have also makes a difference," says exercise physiologist John Porcari, Ph.D. "The higher your levels, the more easily you build muscle everywhere, including your core."

• DIET- When it comes to factors you can control, what you eat really matters says Michele Olson, Ph. D., Think high fiber, lots of proteins and healthy fats.

• STRENGTH- The more muscle you have, the more calories you zap all day. The best way to build lean tissue is with a full-body strength program at least two days a week, trainer Hannah Davis says. Add core moves (opposite) to that foundation.

• CARDIO- Steady-state activities keep weight in check- but high intensity intervals are crucial. When two of four weekly cardio workouts were HIIT routines, exercisers decreased both total and visceral fat- the kind deep inside the gut-faster, per a study in The Journal of Sports Medicine and Physical Fitness. 

• SLEEP- Adequate rest doesn't just give you the energy you need to crush workouts, it also reduced levels of the stress hormone cortisol, which has been linked to belly-fat accumulation. A study in the journal Nature Communications found that skimping on zzz's may also cause us to pick foods that trigger weight gain. 

7 EXERCISES FOR SCULPTING ABS:

1. The Seated Bicycle (Obliques)
2. Slider Pike 
3. Reverse Crunch
4. Flying High
5. Body Saw
6. Dip Plank
7. The Big Reach

As we continue on our quest to shape and sculpt the mixture those six pack abs, let us consider these Core Values and exercises that is sure to assist us with succeeding in the ABS LAB.