Team LP Studio Fitness Playground

The big catch word these days when you discuss fitness is “core” training. Although core training has been around for some time now, it’s just in the past few years that people are adding it to their overall fitness training program. Trainers who have kept up on their fitness education know and teach the importance of core training. Core training has also become "mainstream" as you will see Infomercial products routinely promise to tighten, trim, and tone your "core" and even magazine headlines from the Enquire to the more popular fitness magazines detail the "Secrets to an Envious Core".

So what is all the hype about "core" training? More importantly, why should you care?

Since the fitness industry is notorious for going through crazes (remember jazzercise in the 80's and kickboxing in the 90's) it's understandable for you to be skeptical of the latest fad. However, I have news for you. Core training is not the latest fad.....it's here to stay.

       With that said......Core training is definitely worth your time.

In fact, training your core will result in tremendous benefits in a relatively short amount of time. This is because a strong core improves your posture, decreases your chance of injury, increases your power and functionality, and gives you a great-looking lean midsection when combined with a healthy nutritional lifestyle .

Core training is rapidly gaining popularity for one specific reason: sitting leads to a weak core. Sitting? Yep, sitting.

Think about your typical work day. If you are like most people then your day starts with a 20-30 maybe even a 60 minute drive to work, followed by 8 hours at your desk and then another long drive home seated in your car or mass transit system. That's a lot of sitting.

And it all adds up to one thing: A weak core!!

What is Core Training? 

The term "core" refers to everything from your chest to your pelvis, with the muscles of your abdominal region and those of your lower back being the most important. If you picture your body and then aim for the very center you would be looking directly at your core.

The muscles that make up the core play a unique role since they provide stabilization for your entire body. Great core strength is vitally important for complete fitness!


Core training seeks to strengthen the muscles of your abdominal and lower back using coordinated movement. A strong focus is put on contracting your abdominal muscles by pulling your belly button in toward your spine throughout the exercises to ensure that your core muscles are engaged.

 While in a standing or seated position, imagine and pretend that there is a string attached to the back of your belly button and extends to and wraps tightly around your lower spine all the while pulling your belly button toward your lower spine and contracting your abdominal region. At the same time you are lifting your chest up and the shoulders retract slightly back.

What are the risks of a weak Core?

Most of us during our long day at work while standing or sitting have trained our bodies over time to slump forward from the shoulders and the belly to protrude outward. Unfortunately many ailments stem from this habit and lead to very weak core muscles. You may be personally acquainted with the most common ailment...lower back pain. Other problems include poor posture, being injury prone, having minimal strength and as already mentioned a protruding, bulging waistline.


What are the benefits of a strong Core?

Alleviating persistent back pain is one of the most welcomed benefits of a strong core. An increase in strength and protection from injury are also nice, and who doesn't love to lose inches from their waist as a result of tightened muscle?

Everyday motions such as lifting, squatting, reaching, twisting and bending will become less challenging after strengthening your core. While you may not immediately see the value in this, remember that it is better to be safe than sorry - who really wants to throw out their back while taking out the trash or reaching down to pick up the laundry basket? I sure don't!!

How can I strengthen my Core?

A great place to start, is to practice the technique mentioned earlier. Just to recap - pull your belly button in toward your spine, not by simply sucking in your gut, but by contracting your abdominal area. Do you feel it? Good. We will call this a “posture check”. Now make it a habit to do this “exercise” while you sit or stand on a daily basis. Become aware of your posture while driving to and from work, while sitting in front of your computer at home or while walking around at you local grocery store shopping for the healthy food you will consume for dinner that night---You get the idea. This one minor adjustment in your posture, when practiced daily, will become a learned behavior almost overnight and pretty soon you will naturally be in “posture check” without any effort.

It doesn't stop there - you also want to routinely exercise the muscles of your abdominal region and lower back area. This can be done by performing exercises that target these specific areas such as different variations of crunches, bridges and torso twist movements. These are some of the basic exercises that I teach in the “CHIZZLED” class @ Fusion Fitness and are great examples of exercises that you can do on your own at home or in the gym.

You need only a few great exercises and a few extra minutes each day to obtain great results. You say there is not enough time. How about during T.V. commercials or if you have kids than why not get them on the ground and have them “play” along with you. The following link will give you some exercises that you can do at home or in the gym. Remember as I mention in class, go at your own fitness pace or level.

 Some of the exercises are very advanced. Always start at the modified/beginner level and work up from there.  

NOTE: Consult with your doctor before starting an exercise program or if you're experiencing radiating pain.

Core Training                          

For those of you who would like the professional attention from Fitness Professionals that teach core training as part of a clients regular fitness training program, than give us a call at the Studio Playground and we can introduce you to core training with an athlete twist featuring interval sports circuit training and H.I.T.T.

At Team LP Fitness we work around the clock to bring fitness into the lives of our clients who demand the best for themselves and expect the best from our Professional Fitness Training. Contact us now, and let's get to work on reshaping your body - starting with your core.

What do ya think??

Coming soon to "CHIZZLED" at Fusion Fitness: Brand new never seen before cardio moves and exercises from my fitness mentors and guru's, Andrew and Brandon :>)    

ENJOY!!  http://www.youtube.com/watch?v=nB98X7vpY5M     

Lemon Chiffon Dessert

Mmmm, who doesn't love creamy lemon chiffon? This unique take on the beloved dessert has dropped the fat content to only 2 grams and has increased the protein to 11 grams per serving. That is reason to celebrate—pass the chiffon, please.
Yield: 6 servings

Nutritional Analysis: One serving equals 118 calories, 2g fat, 12g carbohydrate & 11g protein.

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