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I marvel at the dedication of my clients in Stamford, CT. Even when the weather is bad or they’ve had a long day at work, they come to the gym to workout. However, sometimes life deals a bad hand that makes coming in impossible. That’s why I created an at home workouts for abs. It can keep you on track and doesn’t require any equipment, making it the perfect travel workout, too.

If your body fat is low, this workout will give you a six-pack.

There are multiple levels of muscles, so working all of them is important. If you want that six pack to show, you’ll workout the rectus abdominis, that outer muscle we think of as the abs. For that V waist, you’ll need to exercise the oblique muscles that run along your sides. There are both internal and external obliques with the external ones closer to the outside of the body. The transverse abdominis is deep and wraps around your body under the ribs and above the hips. Exercising core muscles includes exercising the abs.

Work all the muscles in the core with this plank based workout.

Start with the plank, which looks simple, but is tough to hold for long if you’re not fit. Move to the forearm plank, which takes the weight off the palms of the hand and puts it on the forearms. It’s time to move back to plank position with your arms straight and palms on the floor, but this time you’re going to walk like a crab, sideways. Left foot and left hand to the left, joined by the right foot and right hand. Plank with side turn is next, lifting one hand to the sky as you turn. Plank to downward dog, then forward plank rock and move to a side plank are the next three sets. Complete the routine with a mountain climber.

You’ll burn calories and get a cardio workout, too, with this at home ab workout.

If you want a tough workout that will do more than give you a six-pack, but improve your endurance, too, this one was meant for you. Do it as a circuit training workout, that’s where you get the calorie torching. You’ll do two to three, depending on your level of fitness and rest a minute or two between sets, also depending on your fitness level. Start with skater lunges. For each exercise, start with 10 if you’re out of shape and 20 if you’re fit, except for the side plank which you’ll hold for 30 seconds to a minute. Move on to mountain climbers, then burpees, a side plank and finish with knee to shoulder knee ins followed by knee-to-opposite-shoulder knee-ins.

• Do a dead bug exercise at home. Lay on your back with legs extended and arms straight up. Bring your right leg up with knee bent at a 90 degree angle to the thigh. At the same time lower your left arm and point it above your head. Switch sides.
• While there are plenty of no equipment exercises for abs, one inexpensive piece of equipment you might want to add for strong abs is a stability ball. It’s made to help build core muscles and just sitting on one can be a workout.
• You can build your abs all you want, but if those muscles are hidden under a layer of fat, nobody will ever see that six-pack. That’s why eating healthy is also a necessary.
• Besides getting a flatter stomach and a great look, strengthening your ab muscles can also help prevent back problems and even help improve chronic backaches.

For more information, contact us today at Revolution Training

Fresh fruits and vegetables are good for you if you’re on a low calorie diet, but some hold even more benefits if you’re trying to shed those extra pounds. For instance, pineapple for weight loss does benefit you for more than just it’s lower calorie benefits. However, it is a sweet snack that can help fill you up, while supplying your body with a huge amount of nutrients. That sweet flavor of pineapple can make it an exceptionally good snack that will satisfy your sweet tooth.

A study in 2018 found that pineapple helped burn fat.

A rat study found that when chubby little rodents who were on a high fat diet were given pineapple juice, these rotund rats tended to make changes in their body that would indicate drinking pineapple juice or eating fresh pineapple may have an affect on burning body fat and/or slow the body’s ability to create fat.

Some people believe the bromelain in pineapple juice helps burn fat.

That’s simply not true. Bromelain digests protein, not fat. While there’s no human study showing pineapple can help burn fat, it is a low calorie fruit that will help you cut calorie. Bromelain can help reduce inflammation and those anti-inflammatory powers may actually help make your waistline thinner. Inflammation causes your cortisol levels to rise, which in turn can increase the development of abdominal—visceral fat. That belly fat then increases the inflammation, which then increases cortisol and again increases abdominal fat. It’s a cycle you can break by eating more anti-inflammatory foods, such as pineapple. Exercising also burns off the cortisol to help you get your body functioning at its best.

The fiber in pineapple can also help you shed more weight.

Pineapple contains fiber that can help keep your blood sugar level and make you feel fuller. Pineapple contains both soluble and insoluble fiber. Soluble fiber helps slow the processing of food, so it stays in the digestive system longer, making you feel fuller longer. It also helps improve diversity of gut bacteria and that helps with digestion. Both reasons can aid in reducing the amount of belly fat, which is the hardest type of fat to lose.

• Eating pineapple can help boost your immune system and keep you healthier with its antioxidants. Antioxidants protect you at the cellular level and can aid in preventing aging and disease.
• Pineapple does more for you than simply help in weight loss. It also is high in nutrition, which includes manganese, vitamins C, B6, E and K, folate, iron, phosphorus, zinc and potassium.
• Pineapple contains a higher amount of vitamin B. Those help your brain deal better with stress. Less stress means a lower amount of the stress hormone cortisol, which can lead to belly fat.
• You’ll boost your energy level when you eat pineapple. It contains manganese, which helps boost the creation of enzymes that re required to create energy.

For more information, contact us today at Revolution Training

There’s no better stress reliever than exercise. A rigorous workout can burn off the hormones of stress that cause that sick-to-your-stomach, uncomfortable feeling that come with stress. We have clients at Revolution Training in Stamford, CT that workout specifically to ease the stress of their daily job and get relief. Many find that one of our boxing programs can be one of the best ways to eliminate stress and get their system functioning smoothly.

What does stress cause?

When you’re under stress, the body creates hormones that make changes, which prepares it to run or fight. In ancient times, when man first walked upright, stress came from attacks by predators and rivals. Today, attacks may occur, but often they’re verbal and even traffic jams can induce stress. There’s no place to run and no reason to fight, but that doesn’t prevent the body from creating the hormones that make the change. Our programs not only provide a great workout, some actually involve boxing!

When you’re burning off the stress hormones, the body then creates ones that make you feel good.

Not only do you get the benefit of reversing the changes that the stress hormones made to your body, you also trigger the creation of new ones that leave you feeling happy, refreshed and exhilarated, while also blocking any pain. It seems logical, since early man either ran or fought with all his or her might and might end up with injuries or pulled muscles.

Our yoga classes can help you learn to avoid the feeling of stress.

Why do people undergo stress from small things? They simply learn it. When you’re running late, sure, you might have some explaining to do and may even get into trouble, but if there’s a traffic jam, there’s nothing you can do about it. However, that sense of urgency also works in your favor when you need that extra push to get going, so you don’t want to dull it entirely. Learning to calm yourself with breathing exercises before stress takes hold can be used anywhere to prevent the stress reaction from occurring.

• Working out not only helps you get into shape and burn off stress hormones, it also builds confidence. That extra confidence and self-assurance can also help you from feeling stressed.
• There are aspects of boxing that fit all types of training, whether it’s cardio, strength or flexibility. Some of our classes focus on specific types of fitness, such as power boxing.
• Stress isn’t reserved for men, women suffer from it, too. That’s why we have so many women that sign up for our boxing sessions. In fact, we believe that being strong and tough really is “ladylike.”
• At Revolution Training, we know you’re going to love how you feel after working out. We offer a special for five bootcamp classes, one personal training session, goal assessment and nutritional counseling for just $49.99.

For more information, contact us today at Revolution Training

I have a lot of people bring snacks to the gym in Stamford, CT. Snacking can be detrimental to your health or extremely healthy. What makes the difference is the type of snack you choose. If you opt for a candy bar or bag of potato chips, then snacking definitely isn’t healthy. However, if you’re choosing fresh fruit or a cup of yogurt, then by all means, grab a snack.

Healthy snacks can help you lose weight.

If you’re ravenous, you’ll probably eat whatever is available first, which can be quite unhealthy. I’ve had clients go to the grocery right after working out and they end up buying cookies or other sweets. By the time they hit the checkout, they’ve eaten their purchase and simply scan the wrapper, often with seconds in their cart. That’s not healthy. You end up eating too much junk. Even if you do wait, dinner or lunch could end up being a super binge and your healthy eating program will go out the window. Instead, having a healthy snack available can keep your energy up and keep your appetite manageable.

Plan ahead for mid morning and mid afternoon snacks.

If you don’t have access to a refrigerator, keep your snacks simple, like single servings of nuts and seeds or a piece of fruit. In fact, natural peanut butter and sliced apples make a healthy low calorie snack. Fresh grapes with string cheese or popcorn. If you have a microwave at your office, make your own microwave popcorn. It only takes small paper lunch bags and a bag of popcorn kernels. Simple put a fourth cup of popcorn in the bag, fold the bag over at the top and put in the microwave until there are three seconds between pops.

You need extra energy for the best workout.

Don’t eat a big meal before a workout or you’re liable to leave it on the gym floor. If you eat a full meal, make it two to three hours before you workout. If it’s been longer, boost your energy level about a half hour to an hour before working out with both carbs for energy and some protein. Consider some crackers and a hard boiled egg or Greek yogurt and fruit. After the workout, you also need protein and complex carbs to repair the muscles and replenish the glycogen. You can have a bowl of brown rice with a bit of chicken and some broccoli, a hard boiled egg and toast or even just a glass of chocolate milk.

• If you’re a grazer, have snacks ready in the refrigerator and don’t stock up on those bags of chips and pretzels. Buy a watermelon or a cantaloupe and cut it in small squares or have other fresh fruit and vegetables ready to eat. You’ll be more likely to munch on those if you have them ready.
• Try varying your snacks. Maybe you love celery. Some people do. If you like to stuff your celery, consider thin strips of cheese or a some peanut butter.
• Keep some healthy snacks in your car if you’re on the road a lot. Having individual bags of nuts or trail mix can be the perfect way to keep you on the straight and narrow, while boosting your nutrition with a healthy snack.
• At Revolution Training we provide help with nutrition and a workout program. In fact, we have an introductory special that offers five classes and a session with a personal trainer, plus nutrition counseling and goal assessment. It gives you a chance to test the waters with for a super low price.

For more information, contact us today at Revolution Training

Strength building is important and most people think of those weight machines or lifting barbells or dumbbells. They don’t normally think of building strength with yoga. You do lift when you’re doing yoga, but you’re not lifting metal weights, you’re lifting your own body weight. Holding positions requires strong muscles.

Yoga isn’t for sissies.

Yoga may look easy, but once you try it you’ll change your mind. There are a lot of different types of yoga, which may vary from Hatha yoga and chair yoga for seniors to power, Vinyasa or other strength building yoga. While it might not seem like moving slowly and exercising without lifting actual weights may seem like a breeze, it’s absolutely not!! It builds muscle tissue, but not big bulky muscles. For that, you need to add more weight.

Yoga builds flexibility as it builds strength.

If you want to reduce the potential for injury, while building your strength and muscle tissue, yoga is perfect. It helps build your body and conditions it for daily types of movements. You’ll be improving your overall flexibility as you build strength, which won’t necessarily happen when you build by lifting weights. It provides a type of functional fitness training, moving your muscles in many different plains as it works it. It has built in flexibility training that extends the range of motion to prevent injury.

Try to hold a pose. It’s tough.

If you want to work on endurance, while boosting strength and flexibility, hold a yoga pose for a while longer each time. It won’t take long before you’ll be ready for a rest if you aren’t used to the workout. To make it even more difficult, you don’t just hold that pose once, but often several times throughout each session. There are a variety of different types of poses that build each muscle group in different ways. Many work multiple muscle groups at once, making them extremely effective in overall fitness.

• The difference in the type of muscles built by yoga and weights comes from how the muscles contract. In yoga, it stretches while it contracts, developing sleek, sinewy muscles. When lifting weights, it gets smaller as it contracts, providing the bulky look.
• Since yoga is good for building muscle, while also promoting muscle coordination, flexibility and endurance, it’s a good compliment to lifting weights and other strength building exercises.
• If you’re a boxer, you’ll benefit from the balance and coordination that yoga brings to your workout, as well as the strength building. People who don’t box can benefit from those attributes as well.
• Our gym offers many options for healthy workouts from boxing to yoga that can help you boost your energy, build your strength and improve your overall appearance and confidence. Our introductory offer even includes nutritional advice.

Want to Learn More?

If you want more information about yoga, contact me here today.