a little something for everyone...

photo credit: aussiegall

Weight-loss hopefuls: 200-300

Chuck the old recommendation of 150 minutes of exercise weekly out the window if you are aiming towards long-term weight loss says the American College of Sports Medicine (ACSM). A new position paper released by the ACSM indicated that while 150 minutes of moderate-intensity exercise (30 min daily) is beneficial for those looking to prevent weight gains, individuals looking to lose poundage should shoot for 200-300 minutes.

Also noted in the paper is the mention of resistance exercise for boosting fat-free mass and supporting a more healthy lifestyle to further assist with weight maintenance.

Strengthening gurus: 2-1-2

Are you guilty of turning off the brain the second you pick up the dumbbells? Forgetting which rep you are on because you were so into the song blaring into your eardrums? Zoning in on your workouts can help you be more effective (i.e. gain more muscle mass, loss more fat mass).

Think 2:1:2 Lift for 2 seconds: Hold for 1 second: Lower for 2 seconds. This way, your muscle spends equal time lengthening and shortening (both ways help you gain strength and control). Once you get bored with that, challenge yourself by throwing the one second pause in the middle of your movements (i.e. halfway up or halfway down).

Cardio Gods: Periodize

Fighting a plateau in your training schedules cardio-enthusiasts? Prevent your workout (and your body) from going stale by breaking your workout into segments which can help you train more effectively.

For example:

1. Period 1: Resistance train for strength
   
   Hone in on your inner Arnold Schwarzeneggar (prior to his Terminator and Governor days) and put all else aside to pump some iron. Use a total body workout to help you gain some muscle mass all over, but concentrate on key muscles that you use during your sport of choice. Example: hamstrings, gluts and core for runners.
   
   
2. Period 2: Circuit train for endurance
   
   Try these: Men's Fitness and Circuit train with Rupal.
   
   
3. Period 3: Kick up the intensity in your sport.
   
   Shooting for a specific time for your next race? Try some hill training!
   
   Training for something less specific such as soccer or football? Try karoake's or speed ladder training to build agility.
   
   **each period should last 3-4 weeks before moving on to the next one**

Did you know that you are benefitting your muscles on the upward motion as well as the downward motion during strength training? Have you tried periodization to help you get out of a exercise funk?

Weight-bear your way to healthy bones

photo by lorenzo cuppini

There are certain things we learn that stay with us always:

1. Look both ways before crossing the street.
   
2. Never talk to strangers, especially if they offer you candy.
   
3. Eat all your veggies: 5-a-day!
   
4. Exercise is good: helps you maintain a healthy weight, keeps you regular, rocks your heart and promotes strength.
   
5. Women lose bone mass after the age of 30.
   
6. Men who are avid cyclists have been shown to suffer bone de-mineralization through their spine in comparison to male runners.

What? you say, Men and osteoporosis? Yep, listen up fella's. A study published in February 2009 in Medicine and Science in Sports and Exercise reported that male cyclists when compared to their age and body mass matched counterparts fell short in bone mineral density.

Weight bearing exercise has numerous benefits for the normal growth of our skeletal body. Both men and women are on an upslope of bone mass through adolescence and hit a peak at around age 30. Following this third decade marker, men will slowly lose bone content and density throughout the rest of their lives while women will see a graduated effect following menopause.

Cyclists and swimmers are particularly at risk due to the weight supported nature of their chosen exercise. This puts them at higher risk of fractures from accidents or falls.

Why is this important to me?

If you are a male over the age of 30 who solely cycles for exercise, it is worth asking your doctor about getting a dual energy x-ray absorptiometry scan (DXA) to test your bone density.

Focusing your training on health first, then performance is important to achieving your goals without causing significant damage to your body.

Working with a wide variety of exercises can help you gain bone mass in a variety of orientations, thus making you less vulnerable to injury. Cross training can further enhance your performance by allowing for muscular balance and improved strength.

What lessons were you taught that have stayed with you? Have you been checked for bone loss?

Re-fresh, Re-Vamp and Re-style

photo by aussiegall

Is life draining your gas tank with stress of deadlines, personal commitments and financial burden? Take some time to evaluate and re-energize yourself.

• Don't fret about missed deadlines.
  
  What happens to be your flava-flav of the moment? Are you obsessed about running a marathon? Maybe your working towards shedding those last 3 pounds. Whatever the goal, setting mile-markers is important to stream-line you towards the finish, however, recognizing that there will be setbacks can help you become stronger mentally.
  
  Learning from your past mistakes is the best way to make improvements in your life. Keep a tally of what things you faltered on the first time around and make a strategy adjustment for the next time you give it a go. Rather than moping about your failure, see it as an opportunity for improvement. This strategy will help you stay afloat of all the creeping pessimism.



• Let yourself be wrong sometimes.
  
  It can be so emotionally draining to be right ALL the time (believe me, I know :P). So, let it go. Even when you are right, just agree to disagree. This can be applied in situations where road rage rears its ugly head or when your brother-in-law just won't shut up about how his Volkswagon is far superior to your Volvo. The negative energy that you inevitably round up during these sort of scuffles can be a blinding factor to what's really important: the presence of life and experience.
  
  Say it with me now, "LET-IT-GO" ahhh, don't you feel better already?



• Shun the negativity and dive right in!
  
  Starting a new experience can be daunting with thoughts floating around in your head like, "What if I'm not good enough" "What if I'm not dressed appropriately" "What if I'm not good at it?" Remember that in the grand scheme of things, strangers are too busy to think about you, so don't let your shyness hold you back any longer.
  
  Apprehensive about being the new-comer to the spin class? That's cool, so was everyone else when they started! Just go in, ask questions and get to ridin'!
  
  Only you can define who you are so if you want to be something, be it! If you want to do something, do it... and leave the 'what if's' behind!

What about you? Is your negativity holding you back? How do you re-vamp when you need a pick-me-up?

Sprained Ankles No More

www.marriedtothesea.com

The United States boasts(?) a rate of ankle sprains at 1 per minute. If you listen real hard, you may be able to hear it now...ok, never mind that.

The most common injury in the foot/ankle complex is a ligament sprain of the ankle. Experiences of 'twisted ankles' range from "Eh, I'll just walk it off" to the masochist who just.can't.stop.playing. despite the soft-ball sized swelling and immediate purplish-greenish tint their ankle has taken on. (note: The severity of injury is dependent on what specific structures were involved and to what extent; rehabilitation should be received accordingly. If you experience massive swelling and bruising, you should be seen by a medical doctor to rule out a bone fracture.)

How do ankle sprains occur?

The most common ankle sprains generally occur from twisting or rotating your body while keeping your foot planted and is frequently incurred whilst playing contact sports such as football or soccer.

'Spraining your ankle' means that you have placed undue stress onto the ligaments which support the ankle joint. In severe cases, the ligaments may have been partially or completely torn (requiring medical attention). Mild strains can take up to 6 weeks to heal whereas severe tears may require a rehabilitative period of 10 weeks for proper repair to take place.

Why do I keep spraining my ankle?

It is important to understand that ankle sprains are no different from any other injury in that it is imperative to allow your body ample time to re-cooperate following trauma to prevent recurrence.

Recurring ankle sprains are frequently seen due to:

• lack of proper care following injury (i.e. rest, ice)


• lack of proper protective gear during sport play (shin guards during soccer, high top shoes during basketball)


• lack of strength in and around the ankle joint


• over-pronated (fallen arches) or over-supinated (high arches) feet

Examine the the arch in your foot. Next time you head to the shower to get scrubbed up, bring a brown paper bag and place it on the ground next to the tub. At the end of your shower, lightly dip your the sole of your tootsies into the water and step onto the bag.

With a high arch, you will see a thin line connecting the toes to the heel and with a flattened arch, you will likely see the entirety of the foot on the bag. For normal arches, the line will appear as half the width of the entire foot.

The arches in the foot are designed to absorb and withstand compressive forces placed on the extremity during walking and running.

With a high or rigid arch (over-supinated feet), your foot lacks the necessary 'give' in order to distribute these forces throughout the surface of the foot and ankle joint, thus placing your ankle ligaments at higher strain, making them more vulnerable to injury.

If you are standing on over-pronated or fallen arches, then the ligaments in the ankle are being placed in a chronically shortened position, making them weak and unable to protect your ankle from unnatural movements.

Strengthening the muscles in your foot can help redistribute the forces evenly throughout the foot and ankle complex, thus reducing your risk for injury.

Step up your game with strong feet:

1. Sit in a chair and place a hand towel lengthwise on the floor in front of you.
   
2. Place your bare foot with your toes on one edge of the towel.
   
3. Keeping your heel on the ground, use your toes to scrunch up the towel under your foot. Try a wave-like movement through the toes starting from the little toe.
   
4. Once you have completed the length of the towel, switch feet.
   
5. Complete 3 repetitions on each foot.

(This is the first in a series of foot strengthening exercises!)

More stuff on feet health.

Have you had an ankle sprain? Funny story to share on how you got it? Please do share in the comments below!! How do you're feet shape up? High arched, fallen arch or normal? Have you had any issues because of this (that you know of)?

Q & A Monday: Work those abs!

This weeks question come from Crabby McSlacker over at Cranky Fitness:

If you wanted to pick a combination of just TWO (or OK, maybe 3) ab exercises to
get the most challenging, comprehensive ab workout you could, which 2 (or 3)
would you choose? I have a favorite combo but I've been doing them for ages and
need to mix it up

For abdominal work, I enjoy performing combination moves. The core is engaged during the majority of the activities we perform in daily life as well as in the gym, therefore, I tend not to focus on them in an isolated manner.

Try these moves as part of a circuit or on their own:

Accordion Crunch:
Focus: shoulder stabilization and core strength.

1. Place your hands on a bench and feet up on a stability ball.
2. Be sure to concentrate on rolling your sits bones down towards your heels to help activate your deep stabilizing muscles to protect your low back.
3. Inhale in place, exhale and bring your knees into your chest.
4. Maintain the soft curves in your back by picturing your sits bones floating above you as you pull you knees in (i.e. your back should stay still, only your legs should be moving)
5. Repeat for 8-10 repetitions.

Leg Drop II (progression of Leg Drop)
Focus: diagonal muscle activation, core strength and spinal mobility.

1. Lay on your back with your arms out to your side and knees bent 90 degrees at the knees and hips.
2. Mind your low back position (think of holding a grape under your low back without squashing or allowing it to roll away).
3. Inhale to prepare, exhale as you slowly lower your legs down to one side, head turns to the opposite side simultaneously.
4. Inhale in place, exhale to draw your legs back towards the center by starting the movement from your core.
5. Repeat for 8-10 repetitions to each side.

Squat with diagonal chop
Focus: diagonal muscle activation, core strength, spinal mobility and leg strength.

1. Begin standing with feet shoulder width apart. Hold 5-10 pound medicine ball in both hands.
2. Inhale to prepare, exhale and squat down through your heels, lowering the ball to the Left side of your body.
3. Push through your heels and twist as you extend the ball over your right shoulder.
4. Repeat for 10 repetitions on each side.

So what is your ab routine consist of? Do you focus solely on abs or integrate them into the rest of your work-out? What are your fitness goals right now??

Do you have a rehab or fitness question you would like answered here? Email me: 101exercises at gmail dot com!!

Happy Friday from abroad!

Friends,

I write to you today from Lisbon, Portugal from a mobile phone.

The Hubs and I are vacay-ing for the weekend, hence the lack of posting for the day. Go ahead and head over to my beloved blog-riends' blogs on my blogroll for some good readings!

Wishing you all a fantabulous (real word) weekend!!

rupal

Pass the water, please.

Facts about water:

• 97% of all the earths water is in the oceans leaving only 3% consumable for humans.


• Our body's are made up of approximately 70% water.


• By the time you feel thirsty, your body has already lost up to 1% of its total water.


• Water aids in digestion, respiration and thermoregulation.


• Water helps to flush out debris (dead/injured blood cells) and waste out of joints and organs via urine and sweat.

How much water should I drink daily?

The jury was out on the old 8x8 myth and ruled that it is indeed just that...a myth. Turns out, everybody's body is different. While some of us do indeed need those 64 oz daily, others of us are filling our daily water quota via alternate sources such as foods and tea.

The best way to judge whether you are getting enough agua is taking a gander at your urine. If it is emitting an odor or looking similar to the apple juice your kiddo drinks, then it is likely that you need to up your intake.

Can drinking water help me lose weight?

The short answer is no. The less short answer is that substituting water for sugary beverages such as soda can help you cut down on ingesting processed sugars which can lend to weight gain.

Maintaining an adequate intake of water is important for the health of your organs, joints and muscles by helping to transport much needed oxygen to these vital body parts.

Water is an important part of your journey towards a healthy lifestyle. If you are increasing your exercise, then you are probably sweating more and need to ingest more water to compensate for the loss.

How do I know if I am dehydrated?

Subtle signs of dehydration include chapped lips, headaches and dry skin. If the problem persists, it can lead to loss of concentration, constipation and fatigue. If it becomes chronic, it can lead to more severe health problems such as kidney stones.

You can drink too much water, known as water intoxication. It is a condition where an individual consumes an abundance of H2O, leading to a swelling and--if it is severe enough, bursting of cells. This swelling of cells can cause a loss of sodium which will manifest itself in the form of nausea, swelling and dizziness. If the condition is severe enough, it can lead to fatality, however the cases are few and far between.

If you are an athlete or participating in endurance sports, it is important to up your consumption of water to balance out your volume of sweat. If you are at it for longer than one hour, add electrolytes to help balance your carbs, sodium and water levels. Try consuming the unsweetened kind such as Pedialyte to avoid artificial coloring or sugars.

Is bottled water better than tap water?

Not necessarily. Some bottled waters come from the same source as the water you use daily to brush your teeth. On top of it all, the plastic bottles from bottled water are rapidly filling up our landfills and increasing our dependence on oil for their production.

In most cases, the water running from your tap is safe to drink, but you should do your research first. Contact your water company and ask for an annual report containing notices of violations in your supply. You can also obtain a home test kit which will tell you what contaminants are lurking around in your water. If you are still not impressed with what you find, water filters can often do the trick to remove some contaminants such as lead.

So how much are you getting daily? Do you find that you forget to drink water throughout the day and end up drinking a ton at night, causing frequent am-I-dreaming, I-just-tripped-over-the-dog trips to the bathroom at night (not that I do that!)??

Change IS a plausible option...

toothpastefordinner.com

Cut down on choice

Life is riddled with choice. Mac or PC? Green cashmere or orange merino wool? Fresh Scent or lavender?

While choice is a pleasant reminder that we are all individuals, it can also sometimes be the limiting factor towards eternal joy. Ok, so I'm not saying that your choice in laundry detergent smell is going to dictate how happy your life is, but offering yourself too many options can lead to anxiety, fear and avoidance which all can limit change.

To avoid getting bogged down by the myriads of available options, introduce change into your life gradually:

• Pick two or three of the available options and start there. Example: Do you have a huge book of exercises and aren't sure where to start? Flip to a random page and perform those two exercises first. From there you can gain a better understanding of your body and decide where to go next.


• Ask someone knowledgeable for help. If you don't have the time or money devoted to getting a personal trainer, just walk right up to one of them at the gym and ask them what two exercises they would start with. It is likely that they will be willing to help you out or at least point you in the right direction.

Seize oppurtunity

The weekend rolls around and you have every intention of ticking some boxes on that to-do list which is seemingly never ending. Saturday morning the phone rings; its a friend that you haven't spoken to in ages asking if you want to join her and a couple friends (who you don't know) for a day of barbeque and beach volleyball. You have all these errands to run and just feel a little uneasy about tagging along with her friends.

Tying yourself down to a schedule may help you stay more organized but it may also be what is keeping you stuck in one place! Instead of letting the fear of the unknown hold you back, chuck the to-do list (the dry-cleaning will likely still be waiting there for you tomorrow) and take a leap of faith. Who knows what could happen! You could meet that integral person who can help change your career path or the significant other you have always longed for.

Spontaneity can sometimes mean walking into the unknown blindfolded. Go in prepared enough to keep your negativity at bay and open-minded enough to get the full experience:

• Plan an escape route-- Take your own car or make sure you know the best mode of transport to take to get home.


• Go with a change of clothes in case the day gets carried away into the night and you want to keep rockin'.

Are you one of those that hates change? Why do you think that is?

Out with the old, in with the new!

Things change. Constantly.

There has been no exception in the fitness industry. Moves we considered to be the 'golden rule' have now turned taboo and we are now tuned in to the likes of Tabata training and Pilates. Have you adapted to the times or are you still doting over the likes of jazzercise?

Why change? For so many people change is a hard thing to overcome. Fear of the unknown is one major reason that turns individuals off trying new things. The things that hold you back will often times open your eyes to a whole new horizon, which is more beautiful than the first.


THEN: Crunches for six-pack abs.
NOW: Cardio + Core work = Toned Tummy

Spot training is a goner. Cardio is a key ingredient to melting away fat globally throughout your body. Working in your fat burning or aerobic zone combined with proper strengthening can help you achieve the physique you are seeking.

Crunches are not the most effective workout for the abdominals for many reasons:

1. Improper crunching can cause stress and compressive forces through specific segments in your spine which can lead to back injury.
   
2. Neck injury is common due to the high strain being placed on the neck muscles.
   
3. Working out your Rectus abdominis in isoloation does not give you the core strength necessesary to stabilize your spine.

We now know that other exercises are more effective at targeting the key core muscles necessary for improved function and aesthetic pleasure. Pilates exercises have been shown to have greater effectiveness than crunches when performed properly.

Learn substitutes for crunches here.

THEN: Training for Strength
NOW: Training for function

Bicep curls used to be the exercise. Maybe because you can see a marked hypertrophic (it's bigger!) change in muscle mass in your biceps after doing a set. Back in the day, and probably still a lot now, people tended to focus too much on what was going on in our arms and legs, maybe because they thought that that was where the power was at.

Now we know that the power is actually generated from the core. With weakness in our center we see injuries all over the place. Better core control fosters optimal muscle firing patterns which transfer into better function.

Training for function means experiencing successful movement patterns during exercise which can transfer into our day to day activities. Every activity does not have to correspond to a specific chore, rather the movement you experience in the gym should stimulate the same pathways which help you accomplish a task such as reaching up high to get the sugar from the cabinet.

THEN: Protect spine by keeping it still.
NOW: Protect spine by moving it!

Keep your back nice and straight and use your legs someone told me along the way, and so I did.

Then one day, sitting on a graduate school chair taking an exam, (picture this: me sitting on the edge of the chair with upright posture and legs out straight in front of me, crossed at the ankles) the chair decided to give way. Yep, it broke...in the middle of a silent room full of 30 physical therapy hopefuls I crashed into the hard floor tailbone first. Luckily I have a good sense of humor (and a high tolerance for pain) so I just brushed it off, got on another chair and kept at my exam (which ironically was on spinal mobility). Long story short, I ended up in physical therapy where they taught me all about how to bend, twist and dance using the movement in my spine!

Keep your head in midline while doing spine twists they said in my pilates class, and so I did.

In everyday life, we rotate our neck the most, so why would I keep it still while I'm exercising? Spine movement should start at one place and translate throughout the rest of the spine so that the shearing and compressive forces are distributed evenly in all segments . So if you are moving your spine in an exercise, move the whole thing. Conversely, if you are stabilizing the spine during an exercise (such as the plank) stabilize the whole thing!

We are all guilty of sticking to our routine...so what are you staying true to even though the literature says otherwise? Oh and I hear jazzercise is making a comeback in New York City, anyone tried?

Q & A Monday: Tips for Core Work

Today's Question comes from aishchai over at Smaller Thinking.

"I've kind of noticed though that all the activities to strengthen my core are getting harder and harder. I know I'm meant to be pulling my tummy in to work hose transverse abs, but I'm not sure where I should be really feeling it? I admitted to my trainer that I failing at the plank way early because of either pressure in my lower back or on my hips, so we both know I'm not doing it right. I know he's going to address it, but tips would be more than welcome!"

The muscles of your low back form a 'corset' or belt around your vertebral column to provide it extra support due to its hypermobile characteristics. The Transversus Abdominis or deep abdominal muscle is the deepest layer of protection in the front of the spine. The back of the body is protected by the Multifidus muscle. The diaphragm (breathing muscle) and Pelvic floor form the roof and floor respectively. When these muscles are fired simultaneously, pressure is relieved off of the spinal segments, thus providing added protection against back injury.

Remember that these muscles are small and are comprised of a different fiber type than, say, your Rectus abdominus or 6-pack muscle. These deep stabilizing muscles are meant to work against low load forces over long periods of time and therefore do not fatigue like your quads or biceps would which is why you don't feel the same burn. This does not mean are not getting stronger!

Consistently getting into a plank position puts a great deal of stress on your low back joints. It can cause a lot of undue compression through your intervertebral discs (the shock absorbers) and should be given a second thought as a starting exercise.

First, learn to find your muscles:

• Pelvic Clock is a great exercise to help you find these muscles. This increased awareness to the area will help you gain better control and protection for your low back.



• Bird-Dog is a fantastic starter exercise to help you understand shoulder organization (i.e. keeping collar bones long, maintaining soft curve of mid-back) and where you spine is in space. Practice getting on your hands and knees in the mirror with a partner and a broomstick. The broomstick should contact three spots: back of your head, mid back and tailbone.

The key to engaging the core effectively is stimulating all these structures to work in harmony to provide support to your low back during the plank exercise or any other activity. So while your trainer is cuing you to pull your naval in towards your spine to activate your deep abdominals, this may not be the most effective cue for you.

Points to keep rolling around in your brain while working your core:

• Use your breath.
  Take nice long inhalations (allowing your ribs to expand upwards and outwards--thus engaging your diaphragm muscle). As you exhale, think about growing longer through your head and tailbone.



• Sits bones roll down towards your heels.
  This will help maintain your position of your low back to reduce the compression at these joints.



• Float your sits bones above your body.
  This one is particularly for the plank exercise. Think about allowing your sit bones sit on top of a table or floating them upwards to help prevent collapse through your hips.

More on core, posture and back health.

Thanks for submitting your question aishchai! Keep 'em coming folks!!

How is your core work going? Do you experience the same problems with the plank? What are you doing for your core work? Later this week I will answer a question regarding a 3 ab sequence!!

Happy Weekend!

Hello friends,

I must apologize for being MIA Thursday and Friday from the blogging world (commenting, posting, responding etc.) You see, hubby and I were busy packing, moving and unpacking all our possessions into a new flat. I had every intention on being a busy little bee while hovering over the com-poop-er screen, however, the Internet Gods decided to play a big joke on me for Friday the 13th...and so it was. But barring any further glitches, I'm back!

Hope you guys are having a fantastic weekend!

Please do continue to send in questions for Q & A Mondays! I love to hear your experiences with PT's, what you learned, etc.

P.S. Continually working on the video for Thoracic Mobilization. If all else fails, it will turn into pictures and descriptions as always :)

Take Care,
Rupal

Injured? Get back on the horse!

We all sustain minor injuries from time to time while working out, lifting or from our weekend warrior antics. The key is not to let them keep you down!

(Please note: injuries should be carefully assessed by a health care professional to rule out any further complications or concurrent health risks.)

• Keep moving
  
  Staying active following injury can help you ward off any depressive feelings that may accompany the pain and lack of movement. It further helps to keep the surrounding tissues viable and reduces your chance for further trauma.


• Move unaffected body parts
  
  Which joints lie above and below the affected segment? Maintaining the motion in these joints is crucial for muscle integrity. Muscles will atrophy (translation: lose mass) when they are not being used, thus creating an imbalance in your muscle structure and place you at greater risk for re-injury after you are all stitched up.
  
  If the affected joint is, let's say, the knee, then performing ankle pumps and hip movements will help to keep you ready for whatever you have got going on next.


• Maintain fitness with activities which are less demanding on the injured limb
  
  Swimming is a great work-out to help rehabilitate an injury because it lessens the impact on your joints, allowing you pain free motion. (note: Do not go into a pool with open wounds)
  
  Going back to our example of the knee, get on the upper body cycle at the gym. You will be pleasantly surprised at how that dusty old thing can rev up your ticker!


• Ease back into strengthening
  
  Start with low weight and high number of repetitions to help your muscles build endurance.
  
  Add weights slowly and cautiously. Make sure to listen to what your body may be telling you. "Ouch!" probably means you should back off.


• Warm-up/cool-down and stretch
  
  Getting in a proper warm-up and cool down including some core and light cardio work is key to maintaining the health of your joints.
  
  Warm up to an intensity of approximately 5 on the RPE scale prior to getting into the meat and potatoes of your routine.
  
  Stretch the affected joint and those surrounding them to ensure good activation patterns during exercise.


• Unsure if your work-out is causing your injury?
  
  Don't be afraid to recruit a professional to show you the ropes following injury. They can help you with proper form and routines to avoid recurrence.

It happens to the best of us, any minor set back and we are quick to ward off the gym for a couple days at a time. What about you? How do you handle injury? When was the last time you were injured?

Reconnect with what makes you tick...

• Sometimes we just need some warm & fuzzies
  
  The idea that people are generally very kind-natured has gotten lost somewhere along the way as we are bogged down with our own personal responsibilities.
  
  It's a refreshing feeling to know that if you give kind, you will receive kind. Being generous is not something that has to be accomplished by a big sweeping gesture. It is the thought that maybe your colleague in the cube next to you could use a glass of water the next time you are out of your seat, or helping someone carry their bag through the train station. Kindness can be as simple as a smile to acknowledge that you recognize someone's presence or letting someone know when there is spinach stuck in their teeth.
  
  Seek out opportunities to be kind at the random acts of kindness foundation.
  
  Donate your time to a worth cause. Find out how here and here.
  
  Don't neglect yourself. Recharge your serotonin levels at this blog. (fair warning: I have been known to spend hours gluing my eyes to the cuteness so set a timer folks!)
  
  This commercial gave me chills. It is short and sweet and I promise it's worth clicking on!!
  
  
  
  
• Where does your drive come from?
  
  Intrinsic motivators (driven by how it makes you feel): If you are of this nature, then you are generally kept going by the thought that your working towards a goal which is for your own greater good (i.e. health, longevity).
  
  When you feel your motivation take a downhill turn, try this strategy to get you back on track: Start a journal where you write down your goals, the reason for working towards them, the road bumps you encounter and the concurrent events in your life. Keeping record of these things can help you track when you feel a downturn coming and whether this is corresponding to other occurrences in your life such as your boss breathing down your throat or a relative falling ill. You can then make adjustments as needed.
  
  Extrinsic Motivators (driven by the rewards at the finish line): Keep your motivation going by splitting your goals up into mini-goals that are fixed with a reward. For example, if my goal was to run a marathon, once I hit 8 miles I could go and get a foot rub, 15 miles=new sneakers and so on and so forth. If you have a set-back, make sure you think how you learned from it and what you will change next time.
  
  Make your goals more tangible by putting a contract on yourself!


• Mingle with other activities
  
  Variety in your routine can introduce great benefits. It will challenge you in ways you never thought possible, help you to gain a better appreciation for other people, and it will help you balance out your muscles to prevent injury.
  
  Too often people are set back by injury only to take a day or two off and return to doing the same activity! This is the reason recurrence is so frequently seen. It is important both mentally and physically to change your routine so that you can gain a greater understanding of your body and how you react when placed in an unfamiliar situation.
  
  Scared of uncharted territory? That's cool, so am I! Getting over that hill can be hugely fulfilling. It will help you boost your self confidence and ready you for the bigger challenges that will inevitably come your way in the future.

What makes you feel all warm & fuzzy inside? Do you take the time to change up your routine? and if so, has it helped you grow in more ways than one?

It's a pain in the derrière...get some relief!

This post is the second part of It's a pain in the derrier...but why? (below).

1. Learn how to move your spine
   
   The neck, mid back and low back should share a symbiotic relationship. Meaning that one relies on the other to help it move and/or take up some of the compressive forces during bending and twisting. All the segments rely on one another as kin.
   
   In order to re-introduce this relationship to our spine we must set ourselves up for success during exercise.
   
   The Corkscrew and Leg Drop are fantastic exercises to perform in order to get your spine functioning optimally.
   
   Here is my video on mobilizing your Thoracic spine, or mid back. (due to technical difficulties, this will have to be posted at a later date. Crossing all fingers and toes, at the latest tomorrow!
   
   Learning to move your spine functionally during exercise (i.e. experiencing functional movement patterns successfully) trains your brain to transfer these spinal movement patterns into daily activities such as reaching, lifting and gazing over your shoulder.
   
   
2. Change up your posture!
   
   Don't just sit there like a bump on a log! Set a timer for 50 minutes every hour during which time you sit at your desk and work. Spend the remaining 10 minutes taking a walk, drinking some water or visiting the loo. Changing the position of your posture helps to reduce the compressive forces on your spine.
   
   Are you a heel wearer? Change the size of the heel daily so that one day you are wearing flats and other days kitten heels.
   
   Sit up on your sits bones. Sitting in this position makes it hard for you to slouch your shoulders (try it). If you are finding it hard to remember to sit upright, roll up a hand towel and place it behind your buttocks in your chair. Every time you roll back onto your sacrum, the sensation of the towel there will remind you to return to your upright position.
   
   
3. Get moving!!
   
   Warming your body up from the inside out as in aerobic type exercise pumps oxygen into the tissues of your spine. Oxygen helps to heal and flush out any debris which may be the cause of your pain. The warmth created also allows you to 'let go' of any muscles which may be overworked. It sounds so simple, but this may be just the thing you need to rid yourself of your back ailment forever.
   

I repeat my questions from my a.m. post again here: Have you had back pain?? Have you concluded what caused it? What did you do about it?

It's a pain in the derrière..but why?

80% of the entire population will have back pain at some point in their lives. What a staggering statistic. For most, this pain will subside in 4-6 weeks, but some will experience re-current or persistent pain. As a physical therapist, the vast majority of clientele that walk through my door are seeking relief for their back problems. Not only are they on a quest for relief from pain, they are searching for answers. Why do I have pain? Why has it lasted this long?

I find all my clients intriguing in my own, I-study-too-much-even-though-I'm-out-of-school sort of way. Someone walks in and they tell me their lifestyle, symptoms and pre-existing conditions. From these pieces of information, I can start to fit together the puzzle for how these individuals likely ran into this issue. It's really exactly like working at CSI.

The quick and simple answer for why back problems are so prevalent in our society? MOVEMENT DYSFUNCTION.

1. Moving too much through the neck and low back.
   
   Sound ridiculous? I mean, of course we have to move at our neck and low back to get things done but what about the mid back? That poor little sucker gets left out in the dust. Keeping the mid back nice and stable is doing your neck and low back no good. Movement should be recruited throughout the spine so that the compression and shearing forces on the discs are distributed throughout the structures rather that concentrated on one segment.
   
   
2. Postural faults
   
   The posture we assume takes us over. Literally. When you put your muscles in certain positions which are either lengthened or shortened, it puts the rest of your body at a disadvantage. For example, wearing high heels (greater than 2 inches) shortens the back line of your legs, thus causing your pelvis to tip forwards and increasing the arch in your low back which flattens out your mid back and neck. This altered positioning prevents normal movement from occurring throughout the spine.
   


3. Lack of movement
   
   Being sedentary alone can cause pain in your back. Many people ask, "But I don't do anything physical, how could I possibly have hurt my back?" Wake up people. This exercise thing is not a fad. Exercise is a way of life. Back in the day, people plowed fields for exercise and now-a-days with all our modern conveniences, we have the luxury(?) of having machines do most of our physical work for us. All that means is that we need to put forth the extra effort to exercise on our own (gasp!).
   

Have you had back pain?? Have you concluded what caused it? What did you do about it?

Stay tuned for a second post later today entitled: It's a pain in the derrière: get some relief!

Q & A Monday: circuit training

The question kicking off our Q & A Monday's series is from Lance who blogs over at The Jungle of Life.

"Let's say I have limited time, and I want to make sure I get some sort of strength workout in. Where would you concentrate on? I'm looking for just general fitness improvement and maintenance. Squats? Pull ups? I'm looking for the biggest bang for my buck - 20 to 30 minutes in and out."

I personally would put my money in circuit training. Circuit training combines both endurance work and strengthening. It can be performed with either machines, free weights or just body weight as will be illustrated here.

Circuit training challenges you to reach your anaerobic training zone for power production and strength gains as well as challenges you aerobically to work your cardiovascular system. It is important to remember that this type of training is exhaustive and requires you to adhere to strict 'work' and 'rest' intervals for proper execution.

You can build your own workout any way you'd like, just make sure to add cardio in with strengthening: great exercises to include in circuit training: burpies, sprints, jumping jacks, mountain climbers, and sprint high knees. Here is a sample circuit using body weight and jumping rope.

Remember that your cardio can be repetition of one activity as listed below or a variety of those listed above.


Warm up: Jump Rope for 5 minutes (working up to a RPE level of 5-6)

Wake up your core: Bridging x 20 repetitions; Bird-dogs x 20 repetitions

Start Circuit: Perform circuit by jump-roping for 2 minutes, Performing Exercise 1, returning to Jump Rope x 2 minutes, continue straight onto exercise 2 and continue this pattern until you finish the exercises. Rest for 2 minutes following exercise 5 and begin circuit again with jumping rope. Perform 2 circuits total for a 30 minute workout. **click picture of exercise to get a full description**

Jump Rope x 2 minutes (RPE intensity 7-8)

Have a question for me that you'd like featured here on Monday's Q & A? Send it to me via email 101exercises@gmail.com!! LOVE LOVE questions!!

What is your plan of action when you only have 30 minutes to devote to exercise? And how do you feel about circuit training?

Pipe In! Shout out! Make your voice heard!

Happy Saturday folks!

This special Saturday edition is in hopes to perk up some of the ears of you Lurky-Lurkerson's out there!! I know you are there, so pipe in, gimme a shout! I want to hear from you!!


To you all:

• Do you have something you want me to address here? Maybe some side effects from an injury that you just can't figure out?


• Maybe you are trying to improve your game and want some tips on how.


• Not sure whether you need physical rehab and want to ask all about it?


• Tips to change up your workout routine or where to start?

... or anything else! All questions are welcome!!

Leave questions in the comments below OR shoot me an email 101exercises@gmail.com!

Healthy Heartin'

In honor of February being American Heart Month, I have put together some tips on how you can keep your ticker in order:

• Go to bed, and stay there!
  
  Evidence is piling up which correlates sleep loss with inflammatory disorders such as cardiovascular disease, diabetes and arthritis. A recent study found increased levels of inflammatory markers present in individuals whose sleep cycle was disturbed compared to their snug-as-a-bug-in-a-rug counterparts. Read here to determine how much sleep is right for you.
  
  Tips for better sleep?
  
  
  
  1. Get your fair share of sun time (safe sun time that is) to allow your body to soak up the Vitamin D which plays a role in adjusting your circadian rhythm.
     
  2. Keep stress at bay by meditating.
     
  3. Avoid drinking water or other liquids 2 hours before bedtime to prevent those drudging midnight bladder calls.
     


• Up your dental hygiene.
  
  Periodontitis or inflammation of the gums has been show in studies to be a contributory factor in heart disease.
  
  Ward off gum disease by up-ing your dental game. Brush twice daily (morning and evening), floss daily and scrub away unwanted bacteria with a tongue scraper. Speaking of bacteria, have you seen this little gem? A Toothbrush holder that kills bacteria? Brilliant!


• Remember when we went nuts in '08?
  
  Well in spite of the claims of health in walnuts, hazelnuts and almonds, I decided to live dangerously and stay true to my pistachio buddy and alas, a study I can get along with (note: I did not fund this research, nor am I published as an author, which is a bummer really... for them anyway).
  
  So, GO NUTS IN '09! Doesn't quite have the same ring to it as, "Spring Break '09! Whoo-wee!" does it? {erasing flashy images in head}
  
  Replacing your other fat calories with pistachios can have a positive effect on your HDL levels (the good cholesterol) according to a study In the Journal of the American College of Nutrition.
  
  Go ahead and get your fill. Mmmm...pistachios.
  

Sources:
Gösta Rutger Persson, Rigmor Elisabeth Persson.Cardiovascular disease and periodontitis: an update on the associations and risk. Journal of Clinical Periodontology 2008(35):362-379.

Irwin MR. Wang Minge. Ribeiro Denise. Cho Hyong. Olmstead Richard. Breen EC. Martinez-Maza O. Cole S. Sleep Loss Activates Cellular Inflammatory Signaling. Biological Pschiatry. 2008;(64)6:538-540.

Kocyigit A. Koylu AA. Keles H. Effects of pistachio nuts consumption on plasma lipid profile and oxidative status in healthy volunteers. Nutrition, Metabolism and Cardiovascular Diseases. 2006:(16)3:202-209.

Are you proudly sporting your red duds today in support of American Heart Month? Whatcha got goin' on this weekend?? Spill your beans below!

Function: re- re- visited

In my younger days, in good 'ole Alabama, my pops, bro and I had a nightly ritual of sitting around doing homework for at least 2 hours before dessert and bedtime. Learning to spell the word 'society' was my version of trying to down brussel sprouts: it ain't gonna happen. (For any of you spelling bee champs out there, I before E except after C, ahem). Needless to say, having ingrained that saying in my head from school, the spelling always came out wrong. So my dearest father, being the genius that he is would have me spell society 5 times. Without interruption, without break, 5 times, and this method usually worked. Thank God for spell check!

It's funny the little things that you pick up from your parents without even realizing it. So here I am channeling my beloved father and sprinkling his teaching philosophies all over you guys like Emeril adds flavor to his dishes, "BAM!"

Function, function, function you might be saying in a slightly high-pitched, nasally, Jan Brady voice. Fret not, oh faithful readers, it will all be over before you can say blueberry pancakes and hopefully you will have gained some insight as to why I am always going on about form!

What goes into physical function and why is it so important?? Why I'm so glad you asked!

• Muscle Performance
  
  Muscle performance is how well your muscles are equipped to handle the demands placed upon them. Proper form during exercise lends to this in a huge way. To exercise with the intention to activate specific muscles, we must set our body up so that it can be successful. Muscles can be tricky in that if you challenge them too much, they will recruit their buddies to come aboard to help out. This causes substitution (translation: one muscle is doing the majority of the work for the others) and can lead to poor postural adaptations.


• Flexibility/Mobility
  
  Do your muscles have enough length to work properly? Stretching out shortened muscles can help you achieve muscular balance. READ: taller posture, stronger muscles, less injury.


• Balance & Coordination
  
  Balance and coordination are achieved when signals to the brain and back to the muscles are matched for body alignment, timing and sequencing of muscle firing. These signals can become crossed when poor movement patterns take over as in injury. One common example is with repetitive ankle sprains. Your brain loses connection with the receptors in your ankle when repetitive trauma occurs, this lends to poor balance strategies at the ankle, putting you at greater risk for more sprains. It is a vicious cycle.


• Cardiovasular fitness
  
  Endurance plays a big role in how long you can sustain any given activity or a chain of activities throughout the day. Can you perform all 10 repetitions before you lose your form?
  


• Neuromuscular control
  
  This is the interaction of your muscle systems with your brain and spinal cord in order to produce desired movement patterns. Teaching your body to move a certain way takes learning and sometimes re-learning. Once we fall into a certain movement pattern (which may be inefficient) it requires concentration and repetition to unwire those connections and form new ones. Remember, practice makes perfect!
  

Why is this important to me??

All aspects of physical function coincide to produce the movement patterns we use to accomplish daily tasks. It is essential to provide yourself an environment by which these aspects can interact with optimal success in order to achieve maximal benefit from exercise. This is why it is important to understand why form is a crucial thing to strength training. Because form is the key which help you to attain successful muscle growth corresponding to healthy movement. Proper form during exercise can help you move better, be taller and live injury free!!

I know I harp on about this, but I truly feel that it is important to not only learn how, but to learn why.

Am I just beating on a dead horse or have you gained some more insight about WHY form and attention to function in training is important?

What is on your weight training agenda these days? Have any goals you want to share? Are you really into circuits or reverse push ups or cardio right now?

Finding Success is a journey...

There are loads and loads of reasons for why we would want to exercise: health, function, aesthetics, psychological well-being and to live for-eva just to name a few.

For most, that's enough to get us going, sure, but there a ton of other factors creeping up on us to push us in the opposite direction:

• FATIGUE
  
  Life can be a total energy suck, what with work, children and relationships causing mental and physical exhaustion. Fatigue can be a show stopper when it comes to getting in our needed dosage of movement time.
  
  Try switching up your routine.
  
  In the time at which you would normally work out in the evenings, prepare yourself for the day to come by packing your workout gear or laying out your work clothes, get in an extra needed 30 minutes of sleep and set your alarm 30 minutes ahead of time. Different times work for different people so explore what time works right for you. Getting in your exercise in the morning may make your day run smoother by helping you handle stressors more effectively and what's more, you will have boosted energy levels throughout the day!
  
  Not a morning person? That's ok. It is important after a long day of work to recognize that the thing holding you back may not be physical fatigue, but rather mental fatigue. Getting in your session with the trainer (or with your ipod) can help revive your mental status for the forthcoming day.
  
  Got a long list of to-do's after work? No problemo. Take your gym rags to work and get in your daily dose during lunch-time. But, make sure to shower before returning to your desk to avoid being the afternoon topic of conversation at the water cooler! Staying 30 minutes later to make up the time lost may just be your savior from rush hour trafficking!



• LACK OF CONFIDENCE
  
  So you walk through the gym noticing the people around you weight lifting and you keep thinking to yourself that they know what they are doing; you think, "I'll just play it safe and stay on my elliptical for 20 more minutes." Next time, remember that everyone started somewhere.
  
  Machines were designed for just this purpose: to help you lift without all the fuss of setting it up, getting hurt or the likes. Most machines are even equipped with a sign showing you exactly what it does, the muscles it works, etc. If you need help with the adjustments, just ask either the dude next to you or someone working at the gym. Most are more than wiling to help and the truth is, the adjustment on those things could always use some W-d40, so sometimes it takes another hand to get it loose.
  
  Set up a session with a personal trainer or a friend who knows the ropes of weight training. One or two sessions on and you'll be an expert. Remember that two minds are better than one, so you can always pick up tips and exercises from others.
  
  Resist the urge to compare yourself to others by focusing on why you are there in the first place: to take care of yourself . If you still have a hard time focusing, find a buddy who has similar goals and stick together. Changing the focus from fellow gym-goers to yourself and your workout buddy will help you be more effective and less self-conscious.



• NEGATIVE THOUGHTS
  
  Our psyche can be a powerful thing. Strive to push negative phrases and thoughts out of your vocabulary by incorporating optimism into your daily life. Using words like, "power, strive, success" can help you achieve your goals and beyond. Avoiding negative criticism towards others can also help send out healthy vibes.
  
  Begin by starting a journal addressing all the negative thoughts that you incur through the day. Begin with 3 positive/empowering statements daily and work up to 5 or however many you deem necessary for that particular day.
  
  Example:
  "I can achieve success in my weight loss goals."
  "I have the power to become stronger physically and mentally."
  "Although such-and-such is in better shape than I, I will use her companionship to uplift me towards my goals."

What's holding you back from completing the goals in your life? What are your strategies for success?

Things that make you go: huuh?

1. Funky Lat pulls
   
   The lattisimus dorsi muscle is a large muscle which spans the lower part of your back. It is responsible for extension of the arms as well as internal rotation at the shoulder joint. The size of the muscle and all of its peripheral attachments make it key in power production through the arms and lumbar spine. It is an important muscle, which, when activated properly, ensures good shoulder mechanics as well as facilitation of low back mobility.
   
   More often than not, I see people at the gym on the Lat pull load it up to the highest weight their body can possibly sustain and start pulling the bar down. But rather than performing the movement in a slow and controlled manner, they swing through the entirety of the movement, sometimes even recruiting their head for completion. It is essentially a vertical crunch. Another possible scenario is someone who is forced to painfully arch through their low back and flare their ribs out to allow the bar to come back behind their neck.
   
   Instead:
   
   
   
   • Sit up tall on the machine, ensuring that you are sitting on your sits bones and the curves of your spine are displaying nice soft arches.
   
   
   • Start with the weight low, overhand grip the bar wide (forming a Y shape with your body).
   
   
   • Pull the bar down towards your chest in front of your head while maintaining the nice soft curves throughout your spine. This helps to isolate the lat muscle and prevent neck or shoulder injury
   
   
   • For an alternate position, bring your arms in and grip the bar with an underhand grip, approximately 5 inches away from one another. Perform same movement in a slow and controlled manner.
   
   
   Lat pulls are a great exercise to include in your routine. It is important, as with any exercise to continue to maintain proper form to prevent injury in the neck and shoulders. Lat pulls done behind the head places an individual with tight shoulders especially prone to impingement syndromes, alternatively it can also cause neck strain.
   
   
2. No warm-up
   
   In these cold winter months it is especially essential to perform a proper warm up before starting any work out. This will help to prevent muscle tears, tendinitis, back strains and a whole myriad of other ailments.
   
   Spend 7-10 minutes warming up by jumping on the stationary bike (surely its not that boring), treadmill or elliptical. To help warm up your core, perform bridges, or bird-dogs. This will help you wake up your body so that your muscles are ready to take on whatever challenge you throw their way!!
   
   
3. Itty-bitty chicken legs
   
   MEN: What is the deal with not working out your legs? I mean, what did they do to deserve this neglect?... and my last question: What is the appeal in having teeny tiny poles under a big beefy upper body? Please do enlighten me if you will.
   
   OK, onwards...
   
   It is important to achieve balance in our body's muscles. This allows good activation patterns to produce efficient, effective movement.
   
   Remember muscle weighs more than fat, so building all that muscle up is putting more impact and pressure on your lower extremity joints and well, somethings gotta give.
   
   
4. Quad machine
   
   I don't particularly like this machine because there are so many other great ways to work out your quads. See: squats and lunges. BUT, if you just love it and refuse to change your routine, then listen up.
   
   Common mistake made here is lacking the required flexibility in the hamstrings. You should always be sitting on your sits bones, back flat against the back support. The leg support under your thighs should end at your knee fold. If these variables are off, you are forced to use other muscles to complete the movement.
   
   Here is a great video to show you proper positioning:
   
   
   Tone Your Legs:How To Do A Leg Extension Using A Weight Machine
   

What sort of things make you cringe at the gym? Is it the sweatys' who don't wipe down the equipment? Or those who swing their way through the entirety of their workout...I mean, what are they REALLY getting out of that?

Slinky-Dinky:: crunches for your core

Remember The Slinky? "Who walks the stairs, without a care, it shoots so high in the sky....everyone knows its Slinky." What a catchy song!

Annnyway...The physics of a Slinky are such that applying a compressive force on one side allows the opposite side to open up or fan out, if you will. This same sort of logic can be applied to a crunch/curl up if performed properly. The required 'compressive force' to the front of the body in order to allow the back of the spine to open up is produced by the muscles on the front side of our trunk. Please refer to my detailed instructions on performing a partial curl up as a reference for proper crunching, or 'curling up'.

For a crunch/curl up to be performed properly:

• The entire front of your trunk should be contracting to lift your head and shoulders off the floor. Your muscles begin just beneath your collar bone and span the length of your trunk down into your pelvis. Even though we tend to think of these muscles as segregated elements, in truth, they all attach onto one another, almost forming a 'sheet' which covers the front of the body.
  
  Too often while performing crunches, individuals strain their neck by overusing the neck muscles to lift their head, rather than connecting through the trunk to allow the bigger muscles to assist in the lifting.
  
  FIX IT:
  
  
  
  1. Assuming the 'crunch position', keep your hands by your side.
     
  2. Think of a weight scale with your head on one end and the other end remaining empty.
     
  3. Lift your head as if sandbags were being placed on your chest bone, allowing your head to lift up from the muscular force generated in your trunk rather than pulling through your teensy neck muscles.
     
  4. Notice the difference in movement strategies. Did you raise higher, could you hold your head up longer? Did you feel your abdominals hard at work?
     
  
  


• The spine should be opening through the back in a sequential manner. As your trunk muscles contract to lift your head up and around your shoulders (think of a C curve), your spine should open up in a top down fashion to further the movement.
  
  Common mistake: our spine will 'hinge' at a specific spinal segment rather than distributing the movement through subsequent segments. Excessive spinal compression in one joint places us at high risk for back injury and therefore should be avoided.
  
  FIX IT:
  
  
  
  1. Rather than placing your hands on your chest or behind your head, begin with them straight above your head. In this position, pay special attention to your low back position (re-visit the grape method if necessary).
     
  2. Begin the motion by lifting your arms up until they reach about ear height at which point your head should kick into motion via a proper trunk contraction as listed above.
     
  3. With the arms coming around in a semi-circular motion, your forcing your ribs to roll around to facilitate proper movement in the T spine or mid back.
     
  4. Do you feel your ribs moving? Are you feeling a release though the back of your body to allow your spine to move?
     
  
  


• Your legs should be relaxed down on the floor (i.e. they should NOT pop up as you lift your upper body). If you need to stabilize your legs to prevent them from popping up as you crunch, then you are overusing your hip flexor muscles. The likely cause of this over-recruitment is abdominal inadequacy. If your body can't use your abdominals to pull your trunk up, then it will use the next best thing and in this case, it is your hip flexors.
  

FIX IT:



1. Before beginning the movement, think of allowing your hip bones to sit back down into the socket. In other words, allow them to sink down into the floor.
   
2. As you lift up, only go as high as your trunk will carry you. Going any higher without proper muscle control can lead to injury.
   

Remember that your abdominals are being challenged while performing activities such as: push-ups, lunges, reverse planks, squats, Leg Drop, plank plus many others.

What did you experience while performing these movements? DO you feel a difference in the movement? Will you continue to perform crunches (or curl ups) or are you going to switch to other ways to challenge your abs?