TRX Rip Training

I’ve been doing a lot of Rip Training lately… 
Partly because it’s my job. 
Mostly because I want a six pack.
And I have to perform a modern dance this evening,
in front of a lot of people, 
wearing only a sports bra and small shorts. 
Photo by Adrian Li
Watch this video and you’ll see why it’s badass: 
AND 10,000 bonus points goes to whoever 
can find me in the video! 
(Leave a comment with the exact time I enter the frame to receive your points*) 
*that aren’t useful for anything other than bragging rights
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Chilly Weather…

Goodbye Summer and hello Fall and chillier temps. On Saturday I was wakeboarding on the lake. In 100 degree weather. This week, it’s 50 degree weather and I’m teaching bootcamp outside in pants, a jacket, and ear warmers… dumb.
Oh well, it’s a good thing I have my boyfriend, Ryan Reynolds.
He helps keep me warm
when he wraps me up in his abs.

… I mean arms.

It’s a good thing my boyfriend is so hot.
I can take photos of him and show them to you.
Helps to keep you warm too, right?
Yup. You’re welcome. ; )
photo 1, 2
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Plankety Planks

How do you know if you’ve got good core strength? If you can hold a plank for more than a minute. Hate planks? If you do, it’s probably because you suck at them, or they hurt your back. I know I’ve hated lots of things, but once I got better at them, I LOVED them. You should learn to love your planks, they’re good for you! Start holding a plank for 30 seconds and see how it feels.

“But I do 1,000 crunches every day.”
Yeah weeeeeeeell if you can do 1,000 crunches but can’t hold a plank for 45 seconds, chances are, you’re doing your crunches wrong because they aren’t helping your actual abdominal strength. Don’t feel bad, most people do crunches wrong. Don’t sweat it. Plank it. These can be done on your hands or your elbows (I do mine on my elbows since I have a wrist issue).

“But planks hurt my back.”
Again, if you’re in pain (especially in the lower back) you’re most likely a) doing them incorrectly or b) not strong enough for a full plank yet. Do a plank in front of a mirror and don’t let your lower back dip down below your hips!

“Well if I’m not strong enough how the HECK do I get started?!”
You start with a modified plank, with your knees on the ground. When those get easy, you move up to a regular plank.
If 30 seconds seemed like an eternity or you were shakin’ like a polaroid picture, stick with that time length. If 30 seconds was a piece of cake, bump your next one up to 45 seconds, 60 seconds, etc. Once this time starts to feel easy, you’re ready to bump up your time another 15 seconds. Do these once or twice a day. You’ll get better at them quickly!
* Keep your elbows under your shoulders.
*Keep your abs tight, so your back doesn’t dip down.
*Don’t stop breathing. Holding your breath doesn’t help.
* Do these once or twice a day. You’ll get better at them quickly!
*Added Bonus: Isometric exercises (ones in which your muscle is contracting but not shortening or lengthening) help to sculpt muscle. So get going with your planks before swimsuit season hits!
Plank Challenge: 2 minute plank. Get after it!
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