Erik's Weekly Fitness Tip : Free Yourself From The Gym W/ Bodyweight Exercises

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What Is A Bodyweight Exercise? 

A bodyweight exercise is defined as a strength training exercise that does not require free weights. Instead, the person's body weight provides the resistance for the movement. 

What Are Some Examples of Bodyweight Exercises? 

  • Push-ups
  • Sit-Ups
  • Chin-Ups, Pull-Ups
  • Plank
  • Plank to Push-Ups
  • Squats
  • Lunges
  • Pistol Squats
  • Bicycles
  • Side Plank

Why Should I Do Bodyweight Exercises? 

Whether you love them or hate them, body weight exercises are a great way to free yourself from the gym. Not only are bodyweight exercises empowering, they are a great source of motivation. I hear so many clients say that one of their fitness goals is to eventually do a pull-up, even it's just one!

Bodyweight exercises can build strength as well as improve balance, flexibility and body awareness. Not only that but bodyweight workouts are time efficient and great at blasting your core. They can easily be modified for any fitness level.

image by Aaron Guy Leroux, Flickr

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Nutrition Tips 101 (VIDEO)

 

In this video I share with you three basic nutrition guidelines to follow. Remember, it helps to think of this as lifestyle adjustment instead of a dreaded "diet."

1. Eat More Single Ingredient Foods, Less Processed Junk

Chances are if you can't pronounce an ingredient or you don't know what it is, it probably doesn't belong in your body.

2. Prepare Healthy Meals In Advance

You'll be less likely to succumb to eating fast food or junk if you prepare all of your meals prior to the week starting. Don't forget to include plenty of healthy snacks too!

3. Eat 90% Healthy, 10% Fun

Though it's important to eat healthy, don't let that stop you from having a little fun. It's ok to have a small bowl of ice cream every now and then if you're eating clean the rest of the time...don't forget the cherry on top! 

image by Masahiro Ihara, Flickr

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Erik's Weekly Fitness Tip : Let's Get To The Core

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Of all the articles I have written for Active.com over the last few years, guess which one continues to get the most hits? The one I wrote outlining the 8 best core-strengthening exercises for endurance athletes! 

It's not surprising since buzz words "core" and "abs" seem to be thrown around quite often these days. You can't pick up a fitness or beauty magazine without seeing a headline like "How To Get The Best Abs in Hollywood." But just because a fitness model or celebrity has washboard abs, doesn't mean that she has a strong core or that she would be able to handle a rigorous endurance event. For that, you'll need to include some core work into your fitness routine. 

So, How Much Core Work Should I Be Doing? 

2-3 days a week (at most) for no more than 15 minutes each. I want to clarify that I am only referring to isolated ab exercises. I recommend doing ab exercises that can easily be measured so you can see your progression; weighted plank (heavier weight), russian twist (heavier ball) and renegade rows (heavier dumbbells). 

If you suffer from tight hip flexors, you should stay away from exercises that may make the problem worse such as crunches, sit-ups and hanging knee raises. 

While your strength training program should definitely include core work, you should rarely make it the focus. 

image by Richard Yuan, Flickr

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