Everyone everywhere is talking about core fitness and for good reason. Modern fashions show off the abs, sides, back and butt like never before. Now is the time to get familiar with a fitness technique that not only helps create a toned, sexy midsection, but offers serious health benefits, too, “core training”. The core—the muscles and connective tissue supporting the spine and midsection—is the key to a healthy-looking, athletic body and essential for efficient, pain-free movement. Optimal core development requires that you take the best components of a variety of methods to build a strong, stable, powerful core.
Building dynamic core fitness is the ticket to a healthier, sexier-looking midsection and a dynamic, athletic body. It’s crucial that your core is strong because it comes into play just about every time you move. If your core is strong, your lower ab muscles will be drawn in towards the spine and help you sit up straight. In essence, core training is an intelligent training structure, because it strengthens weak muscles and imbalances from the inside out.
A strong core is defined by the ability of the core muscles to work in an efficient and coordinated fashion to maintain correct alignment of the spine and pelvis while the limbs are moving. Your body’s core includes the back and abdominal muscles, plus all the muscles that attach to your pelvis. Training these muscles to work together will help you move more efficiently and prevent strain on your spine. The most important of these muscle groups are the deep muscles of the spine, called the multifitus muscles, and the lower abdominal muscle group referred to as the transverse abdominus. Strengthening and toning these muscles is important for preventing back pain and correcting posture because researchers have found that there is a physical connection between these structures.
It is not enough, however, to simply increase the number of sit-ups you do or to spend extra time in the gym lifting more weight than a tribe of Amazon warriors. The key is to perform specific exercises, which incorporate all of the main muscle groups of the abdomen and lower back together. These muscles, when able to work in harmony, act like a “corset” to support the low back. The stronger that corset is, the more defined and strong the core becomes.
However having a high performance core is not enough. You also need ab and back muscles that look good. Core strengthening and fitness techniques will help you build toned, flat and fit abs, hips, legs and a back that will make you look sexy and trim. In addition cardio workouts hold the key to developing a healthy, attractive-looking midsection because they help cut body fat and develop fluid, efficient movement patterns in the spine. The best core exercise program is one that forces the muscles to stabilize the spine in many different directions. For example, lunges are popular leg exercises that when done correctly, contribute to the fitness of the core. The core works differently when doing different types of lunges. The stresses are also different when you hold a medicine ball overhead or a dumbbell in each hand. Squats require core activation to hold the spine in a neutral position. The stresses on the core change when you do squats on one leg verses both legs. The center of power lies in the core. It’s easy to get started with a core training regimen.
You will see results quickly. Effective core exercises should involve multiple directions of movement and an emphasis should be placed on correct and controlled form. Many of the already established exercise forms such as Pilates and some forms of yoga already incorporate elements of core stability or core strength. Most personal trainers are well versed in core training principles.
Many people get rid of back pain and move more easily after doing basic core exercises for only a few workouts. Build and stabilize these muscles and you will look healthier and more athletic and greatly decrease your risk of injury.
If you’re ready to talk with me about how you can have a strong, sexy core, Click Here now.
Reggie Lamptey, Trainer/Massage Therapist
Reggie Lamptey, CEO of Body Defining, LLC is an Own Your Power member and coaching client who I’m very proud of. His New Jersey-based business as a Personal Trainer is blossoming and he helps so many people get in shape and stay in shape. Even though I have a trainer in Florida, he still checks up on me to make sure I’m working out! LOL … He truly loves what he does! Read on to find out why.
Simone
Main service/product?
Personal Training & Massage Therapy
How long in business?
5+ years
What does your business do?
It provides personalized health, wellness, and fitness options to help reshape an individual’s body and mind to achieve any goal they may have.
Most popular problem you help people solve?
The most popular problem we help people solve is weight loss. We do this by providing our clients with personalized programs to help them accomplish their goals. We also provide them with a place to get nutritional products (www.rlamptey.qhealthzone.com) to aid in their process of living a healthier lifestyle. Body Defining also provides ongoing support to our clients … doesn’t end once your session is done. We want to make sure you keep on the right path to achieving your desired goals and dreams.
What year did you kiss Corporate America goodbye and why do you hope to never go back?
In 2005, I hope to never have to go back, because I feel like this is what I was put on this Earth to do. My purpose is to help change people’s lives and steer them on the right path to a better and healthier life.
How do you stay motivated?
I keep myself motivated by knowing that I am helping people. I enjoy when people have found a new joy and purpose in their life, and just the thought of knowing I had something to do with it makes me feel good. It is all the reward I need.
Biggest pet peeve in business?
My biggest pet peeve in business is when people aren’t punctual. If this is your business and you’re passionate about what you do, then you should always be on time, and by on time that means a few minutes early. If you can’t be on time, then you’re just not passionate about what you’re doing.
What’s a bold move you took that turned your business around?
Taking the time and putting out some money to connect myself with some successful business people. Listening to them speak and just paying attention to the things they did to help themselves become successful. I don’t need to re-invent the wheel; I just need to customize it to fit my needs.
One thing that you would change if you could?
Getting people in this country to understand there is more to exercise than just looking good. That it is important to exercise to help keep you healthy and living long. Also, that it is a lifestyle change. It’s okay to make the change; it will only benefit them in the long run.
What’s your favorite area on www.ownyourpower.ning.com?
Networking … it is just amazing the people you can meet and connect with that you wouldn’t otherwise have a chance to.
What’s a unique talent that you have that might surprise us?
I am very good when it comes to writing poetry and doing different types of art.
You know the expression, “You can’t take it with you.” … well, if you could, what would ‘it’ be?
My BlackBerry. It allows me to talk, text, bbm, check emails and surf the web. I’m sure it can do more, but who has time to read that thick book … LOL.
Have you used Social Networking to gain new contacts/business? If so, what have been any results?
Social Networking has helped me gain new clients for my business, as well as meeting people who can help me in different areas to help my business behind the scenes.
If you could do it all over again, what is the biggest mistake you’d avoid next time around?
Trying to do everything all on my own. I didn’t have faith that people would be able to help me accomplish my vision, but I have come to realize the power of having a team.
Most exciting moment that you got your time to shine?
Being a part of a high school track coaching staff, which has produced some exceptional athletes, who have gone on to receive athletic scholarships.
What was your last barter and what was if for?
I bartered with a friend of mine who was a web master. I was his fitness coach by providing some personal training and a customized workout regimen, which he could do on his own. In turn, he worked on my website and made the changes and updates that I needed done.
What’s in your CD player/iPod right now?
Some hip hop for the workout days, and some R&B for my “me time” moments.
If you could have superpowers, what would you want?
I would like to have the combination of Wolverine and Night Crawler. I would be able to teleport to where I wanted to be, as well as having the power to heal from anything.
Add Reggie as a friend in the Own Your Power community!
Website (s):
www.bodydefining.com
www.rlamptey.qhealthzone.com
Contact:
Reggie@bodydefining.com
I had the pleasure of meeting Rochelle, earlier last month, at an event where we were both speakers. Listening to her speak was definitely impressive and moving, and it’s not hard to see why she’s been featured on Oprah! This Own Your Power member is deeply compassionate and it shows that she truly wants to help others and that she loves what she does.
Name of business: Master Integrative Coach at the Ford Institute
How long have you been in business: Nine Years
What does your business do? I coach people to look at their shadows and discover their limiting beliefs. It’s through that they’re able to heal their hearts to move forward, so they can live an extraordinary life. All my work is right from the heart. It’s truly all about having a healthy relationship with yourself, and healthy relationships with others. I help to hold each person personally accountable so they can achieve the highest evolution of who they are. As a coach, I continue to do my own work as well.
Any interesting fact you can share about your industry? Yes, this work isn’t for everybody, but everybody needs to do this work. Our lives are constant works in progress.
Most popular problem you help people solve? How to start loving themselves, UNCONDITIONALLY, and also forgive themselves.
How do you stay motivated? By doing my own work and having coaches hold me accountable as I evolve. It helps me expand my own capacity to work with and hold serve others with love and compassion. I’m in a year long course, as well. This is my passion, so that’s how I stay motivated. I surround myself with like-minded people, those who I can also support.
Biggest pet peeve in business? People who cancel at the last minute.
You know the expression, “You can’t take it with you” …well, if you could, what would ‘it’ be? Emotionally, I know what I’ll take and that’s the peace I feel inside myself, which you can’t put a price on. As well, just knowing I helped millions of people in teaching them to learn to love themselves and as well as others. And most importantly I will have taken God with me. God has shown me everything I needed — trust, love, empowerment, forgiveness, faith, and acceptance. My legacy is to leave this awareness with my family, and especially my granddaughter; also how to have fun and laughter with my friends, co-workers, and students. Also, one more thing is to have God Use Me All Up.
It’s sadly time for your last meal on earth…what would it be?It would still have to be healthy, so I love seafood — lobster, shrimp, oysters, clams, squid, pasta, French bread, great red wine; and for desert, great chocolate cheese with more red wine to drink it all down.
Have you used Social Networking to gain new contacts/business? If so what have been any results? Well, I do use Facebook, and I’m signed up for Twitter, but I don’t know how to use it for business yet. However, thanks to joining Own Your Power’s social network, I just found an assistant to help me with this!
Most exciting moment that you got your time to shine?
When I was on The Oprah Winfrey Show, and in a few magazines as well. Oh, and when I was a teenager, I was on The Dick Clark Show and he interviewed ME! And, when I became a grandma …
What’s in your CD player/Ipod right now? My CD player has six different things, from Deepak Chopra, Michael Bublé, to Rock and Roll music mixes put together for me.
If you could have superpowers, what would you want? To have my loved ones stay healthy throughout their lives, as well as, myself; and to financially make a lot of money for myself, family, friends, the world. To stop war and turn things into communication, forgiveness and loving one another; and to agree to disagree, and by learning from one another to create peace in the world. I’d like to find cures for different diseases, and clean up our environment, too.
Want to add Rochelle as a friend? Go here!
Visit her online: http://rochelleschwartz.com/
By Own Your Power Member and Certified Trainer, Carol Dunlop
In the past, I expressed why you need to keep a food and activity journal. Today, I’m expanding that idea a little more and showing you how to do it the “write” way.
Keeping a food and activity journal has several benefits. One of the greatest benefits comes in helping you to lose more weight and keep it from coming back.
Here are some other benefits:
Tracks Your Progress: You can instantly access your starting point. You can also track your successes and challenges; and later go back through the circumstances that moved you to stay on the program or temporarily get sidetracked.
Reduces Stress: Writing is therapeutic. You can use your journal to express what you are feeling each time you eat something whether good or bad. The act of writing it down allows you to process the situation better and also get it out in the open so you are better able to deal with it.
Keeps You Focused: The very routine or habit of writing down your food intake and daily workout activities means that you are making time for you. When you set aside “me time,” you are saying to yourself that you are worthy of this process of making yourself better.
Gets You Organized: In order for your weight loss program to be successful, you have to be committed to following the plan. To follow the plan, you must prepare ahead of time and consistently do the right thing over and over. Keeping track of all this in your journal gives you a sense of accomplishment that you are doing all that you can to be successful.
You Gain a Better Understanding of Self: Whether or not you re-read your journal, you gain benefits from just writing down your story and your thoughts. Through your writing, your experience becomes alive and real and you begin to gain a better understanding of how you are changing your own life, one day at a time.
Now that you know why you need to keep a journal, here are some suggestions on how to do it and what to use:
Whichever way you choose, don’t hesitate, just do it.
You might know her smooth and sultry voice if you are a listener of the Own Your Power Radio show or if you listened to HOT 105 in South Florida.
Karen is celebrated for her engaging personality and her in-depth interviews. Lionel Richie boasted, “Karen has the magic.” Tyler Perry says, “I love being on Karen’s Show, she does the best interviews.” She has welcomed into the studio Tyler Perry, Sherrie Shepherd, Lionel Richie, Jay Z, John Legend, Simon Cowell, Jamie Foxx and Suze Orman to name a few.
We like to call her the VOICE of Own Your Power! 
Karen has been a member of the OYP family since 2007. She’s the CEO and founder of Karen Vaughn Media and most known as Radio Personality, Lifestyle Blogger and Voice-over Actress. Find out what she loves what she does!
Simone
How long in business?
10+ years
What does your business do?
It provides voices for commercials, promos, trailers and radio shows.
Our blog is a resource for working moms and women.
Any interesting fact you can share about your industry?
Broadcasting is great fun, but there is a tremendous amount of work that you don’t see going on behind the scenes.
Most popular problem you help people solve?We make your brand shine! We assist companies by delivering the best voice that fits their product or service.
Time management and organization. With my lifestyle blog for women, http://www.workingdivas.com, we provide working moms and women with smart tools — from work-life balance tips and motivation to money management and organizing your stilettos! Women have to find ways to manage daily demands and still achieve happiness in their lives. It’s where career, motherhood and fashion collide with a dose of inspiration for your last good nerve. Feel me?
How do you stay motivated?
Taking precious moments of ME TIME, a sista needs to regroup and re-energized. Plus, it is important for me to keep positive people around me. This business can be full of drama on and off the mic/camera. My family and friends keep me grounded, stress-free, and happy.
Your biggest pet peeve in business? When someone doesn’t know their product or service. At that point, you know that are only in it for their check. You have to have a passion!
One thing you would change if you could?
I wish I could take care of all my business projects in 30 hours a week. Famed actress and comedian Carol Burnett only worked 30 hours a week during the years she produced “The Carol Burnett Show.” She has stated she was a mom and didn’t want to spend her time working; she wanted to be a mom. She was driven and persistent about what she wanted — Carol went for it and succeeded!
What’s your favorite area on www.ownyourpower.ning.com? Barter and Radio Show. Keep the great information coming, Simone.
You know the expression; “You can’t take it with you.” … well, if you could, what would ‘it’ be?
My Blackberry. I can run my business and household with a press of a button. I call it my Momberry. Now, if it could only cook for me!
It’s sadly time for your last meal on earth…what would it be?
Oh my … a large pizza from Frank Pepe Pizzeria Napoletana in my home town of New Haven, CT. Their pizza is amazing and arguable the first makers of Pizza in America.
Have you used Social Networking to gain new contacts/business? If so, what have been any results?
Facebook, NING, and Twitter have all been good for me. They wonderful sources for networking and building my brand.
If you could do it all over again, what is the biggest mistake you’d avoid next time around?
Not having the confidence in myself to go forward in a career in TV. I was approached by a producer from MTV earlier in my radio career and had a great opportunity that I didn’t pursue. If you ever have the chance to move forward, it may be GOD moving you forward. GO for it and don’t let fear manifest!
What was your last barter and what was if for?
I bartered with a friend of mine who owns a video production company. I wrote and voiced his commercial and he, in turn, professionally video taped my interview with Sherri Shepherd from The View.
What’s in your CD player/iPod right now?
Sade – Solider of Love Thank GOD, Sade is back!
If you could have superpowers, what would you want?
I would love to merge the superpowers of Wonder Woman and Samantha from the TV show, Bewitched. I would be one multi-tasking working mom that can problem solve business issues with a twitch of my nose, block the drama with my gold bracelets, and still have dinner on the table by 6 PM — all while rocketing in my stiletto boots and rolling in my invisible jet. Talk about…Fierce, Focused, Fabulous!
Get to Know Karen! Add her as a friend in our network HERE.
Check out her sites:
Karen Vaughn
www.WorkingDivas.com
fierce.focused.fabulous
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