Tag

how to get a flat stomach

Low Back Pain Quick Fix

By | Flexibly, Health, Lifestyle, Strength, Uncategorized

Have you suffered from lower back pain? If so, you are part of the 80% of the population who have also experienced moderate to severe back pain. The good news is that a study out of the Mayo clinic showed that 80% of back pain can be reduced or eliminated by exercising and strengthening the core.

Have you done planks before? If so you need to watch this video as Ryan shows you why planks might actually be bad for you, and how to correct it.

 

Got Core DVDs Now Available!

By | Abdominal Training, Core Training, Uncategorized

Buy the First “Got Core” DVD and get the Second DVD FREE! Limited Quantity Available.

 

addtocartDVD #1

-Interview with the star of the workout Abby Brockman

-Warm-up

-Level 1 Building a foundation

-Level 2 Getting past the basics

-Level 3 Incorporating more muscle groups

Level 4 Getting more of the upperbody involved

Duration: 1 hour and 29 minutes

got-core-upright-graphic1DVD #2

-Warmup

-Level 5 Can you make it through?

-Level 6 How about now?

-Level 7 Bring it!

-Level 8 I dare you to survive!

Duration: 1 hour and 5 minutes

addtocart1

click_here1

Price

Normally each DVD retails for $29.99, but I was planning on selling them together for only $47. But I want to take that a step further and give you the second DVD FREE, as a way of saying thank you so much for all your support throughout the past couple of years. I am truly blessed and honored to be able to share my knowledge and love of fitness to you! All you will pay is $29.99 (+$5.95 sh&h)

Check Out What Others Are Saying

“LOVE IT!!!! I have used the Got Core DVD for a week now, and have done programs 1 and 2, will do 3 tomorrow. It moves at a fast pace so you don’t have time to think about not liking it, being bored, or how much longer. It has great exercises, and each routine is different–I can pick from 1-10 workouts so I’m never bored. I am getting very good at the “vacuum” and make a point of incorporating that multiple times a day, especially at work.

This is a very good quality DVD that is quick and to the point—it gets the job done. No need for expensive equipment, lots of space, or a huge chunk of time–it is absolutely an essential tool for attaining that flat, toned tummy!!!!!!

I can’t thank you enough for all your support, encouragement, and knowledge. As a trainer focusing on moms–you are an answer to my prayers and what I searched for since having my first baby 8 years ago. Keep it up—you have touched so many lives, and I’m thankful mine is one of them!!!!!!!!!!! “
-Julie

“The Got Core program hoping it would help my chronic back pain and to improve flexibility. Since I started the program, my back has felt good and my strength and flexibility has improved. I’ve recommended the Got Core program to a number of people.”
-Marc

7 Stomach Toning Exercises You Can Do Right Now

By | Abdominal Training, Core Training, NBC Morning Segments, Uncategorized

got-core-upright-graphic1The past couple weeks I have been focusing on giving you as much information about attaining a flat stomach as possible.  My new Got Core program has been selling unbelievable, I am feel very blessed for the business, but more importantly knowing that there are 500 of you who have a tool in your possession that can really improve the quality of your life.  I know that sounds dramatic, but if you have ever struggled with serious back pain, or poor posture, I think you know what I am talking about.  I am not saying these core workouts will solve all your problems and guarantee you never experience back pain again, but the chances are much lower!

It was great to be back on NBC and it was awesome to have Sarah Carlson herself demonstrate the exercises.  Sarah is an amazing person and has achieved a killer body while facing a lot of adversity the past two years.  If you have been following our segments throughout the past 18 months, you will notice that she has lost over 25 lbs and about 6 inches off her belly.  Sarah works extremely hard at MamaTone, and with the Got Core DVDs and all the results she has gotten have been well deserved!

Here are some great core exercises you can do at home!

Here are the exercises (what each is working): Read More

21 Core Exercises For a Flat Stomach

By | Abdominal Training, Core Training, Uncategorized

got-core-upright-graphicToday I wanted to give you a sneak peak into one of my Got Core programs.  This is a group I have been working with for over 2 years, so many of the exercises you are going to see are very advanced, but the only thing that is different from those in the video and yourself, is experience and proper training.

The Got Core DVDs will be coming out Dec 14th at 7 AM CST and there will only be a limited number available, so make sure you are signed up for the newsletter to be the first to know when they go live.

Here are the exercise names that I give them 🙂 Read More

5 Secrets To A Flat Stomach and Strong Core

By | Core Training, Lowerbody toning, Uncategorized

flat-stomach-243x300The BIGGEST problem area that moms come to me seeking help for is their stomach area.  This is very understandable, from a physical standpoint, a larger waste makes the body look chunky and shorter.  From a health standpoint, abdominal fat is the MOST dangerous fat in the body and contributes more to heart disease than any other type of fat.  From an injury prevention standpoint, a strong core is VITAL to eliminating or preventing back pain… I am sure you have heard about someone, or have experienced it first hand the extreme pain of throwing your back out by doing something as simple as picking up your child!  According to the Mayo clinic, 80% of American’s will experience lower back pain, but 80% of those who have lower back pain could eliminate or reduce their lower back pain by doing specific exercises that will almost guarantee a much healthier and happier back!

Just remember, you need to be eating the right foods to lose the fat, otherwise core specific exercises will not matter much from a physical standpoint, meaning you won’t SEE a huge change, but you will still FEEL a huge shift in the way your stomach feels and begins to tighten up.  But today’s article is focusing on the exercise portion.

Here are my top 5 tips to obtaining a FLAT, STRONG, and TONED, stomach that your friends and family will be jealous of!

front-plank1.  Focus on the DEEP Core first: The saying “its what’s on the inside that counts,” is so true when it comes to abs. The outer rectus-abdominis muscles are what most moms work when doing crunches, without first working the deep core muscles. In order to activate the deep transverse muscles, two exercises are perfect! The first is a standard plank. When doing a plank make sure to keep the back flat and the belly button pulled in to the spine. The second exercise is called the vacuum and is performed by first exhaling all the air out of your lungs. You then hold your breath as you suck your stomach in, pulling the belly button in towards the spine. This exercise is a deep “drawing in” which is totally opposite of a crunch where you focus in on flexing the abs. Hold it for about 10 seconds and then catch your breath and repeat 10-15 times. Click here if you would like a video demonstration of the exercises.

2. Next work on the obliques: The obliques are so important for twisting and bending side to side.  My two favorite oblique exercises are the oblique side plank and the oblique ball crunch.  The side plank is similar to the front plank, but now you are stacking your feet and balancing on your forearm, this will also work those deep transverse muscles as well!  The second is an oblique crunch on the ball, to do this you stack your hips and put your feet up against a wall for support.  The ball is placed on your lower hip area and you lower your upperbody down towards the ground, after the abs have been stretched you will the engage the obliques and crunch up.

swimmer3.  Don’t forget to work the lower back muscles: The lower back muscles are so important for keeping the back upright when we are sitting at a computer or driving in the car.  It is very easy to forget about these muscles.  The best exercise for this area is swimmers.  Lay on your stomach with your hands outstretched.  Engage the lower back and lift your legs and chest off the ground.  Make sure to keep the legs straight out in front of you as you are lifting up.  Move your arms and legs up and down for about 30 seconds.

4.  Work the outer muscles, the rectus abdominis last, not first like most people do: After all the other muscle groups have been worked, it is ok to finish out with some type of crunch.  My favorite are ball crunches.  To do this, put your lower back on the ball and lay back nice and far in order to stretch the abs out, once you have done that, curl your upper body up about 45 degrees, you don’t need to sit it up all the way to get the benefits.  Slowly lower back down and repeat about 20 times.

crunch-on-ball

got-core-upright-graphic5.  Keep changing the workouts up, and working the muscles from all DIFFERENT angles: It is easy to get in a rut.  Make sure to have many different exercises that work the same area, but from different angles, this will prevent imbalances, and make sure that the core doesn’t have any weaknesses in it!

I have about 50 core specific exercises that I like to do, in order for the abs to continually get stronger and to make sure that I don’t get injured by only focusing on one area of the core.  My Got Core DVDs will be released Dec 14th at 7 AM CST and will have over 2 hours worth of core specific routines that will follow all of the rules stated above.  Make sure to be on the newsletter list, because we only have a limited number available and it will be first come first to get them, so make sure to be the first to know!

Like I mentioned in the beginning, nutrition plays the largest role in fat loss and a flat stomach.  This coming Monday Dec 7th, I will be having a grocery store tour teaching you the right foods to eat to burn fat and get a flat stomach.  Click here for more details and to sign up.  Space is limited!

Got Core DVDs Available!

By | Core Training, Fit Moms For Life DVD, Mindset, Uncategorized

Buy the First “Got Core” DVD and get the Second DVD FREE!  Limited Quantity Available.

addtocartDVD #1

-Interview with the star of the workout Abby Brockman

-Warm-up

-Level 1 Building a foundation

-Level 2  Getting past the basics

-Level 3  Incorporating more muscle groups

Level 4  Getting more of the upperbody involved

Duration: 1 hour and 29 minutes

got-core-upright-graphic1DVD #2

-Warmup

-Level 5 Can you make it through?

-Level 6  How about now?

-Level 7  Bring it!

-Level 8 I dare you to survive!

Duration: 1 hour and 5 minutes

addtocart1

click_here1

Price

Normally each DVD retails for $29.99, but I was planning on selling them together for only $47.  But I want to take that a step further and give you the second DVD FREE, as a way of saying thank you so much for all your support throughout the past couple of years.  I am truly blessed and honored to be able to share my knowledge and love of fitness to you!  All you will pay is $29.99 (+$4.95 sh&h)

Check Out What Others Are Saying

“LOVE IT!!!! I have used the Got Core DVD for a week now, and have done programs 1 and 2, will do 3 tomorrow. It moves at a fast pace so you don’t have time to think about not liking it, being bored, or how much longer. It has great exercises, and each routine is different–I can pick from 1-10 workouts so I’m never bored. I am getting very good at the “vacuum” and make a point of incorporating that multiple times a day, especially at work.

This is a very good quality DVD that is quick and to the point—it gets the job done. No need for expensive equipment, lots of space, or a huge chunk of time–it is absolutely an essential tool for attaining that flat, toned tummy!!!!!!

I can’t thank you enough for all your support, encouragement, and knowledge. As a trainer focusing on moms–you are an answer to my prayers and what I searched for since having my first baby 8 years ago. Keep it up—you have touched so many lives, and I’m thankful mine is one of them!!!!!!!!!!! “
-Julie

“The Got Core program hoping it would help my chronic back pain and to improve flexibility. Since I started the program, my back has felt good and my strength and flexibility has improved. I’ve recommended the Got Core program to a number of people.”
-Marc