Hi Everyone!
Thanks so much for checking me out on Fox 9 this week!
Check me out EVERY DAY and do my Online Workouts! Choose either from daily Low Impact or “Fast Track” workouts…all under 20 mins./day! You also receive Weekly Nutritional Gameplan, Recipes and more.
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New Twist on “Old School” Exercises
Old School: Pushup
New School: Plank Pushup
Old School: Burpee
New School: Ninja Burpee
Old School: Squat
New School: Sumo Squat
Old School: Jumping Jacks
New School: Half Jacks
Old School: Lunge
New School: Single Leg Hip Raise
Old School: Crunches
New School: Killer Abs
Hi Everyone!
Thanks so much for watching my segment this week! Below is more information on POST-WORKOUT FUEL!
http://www.myfoxtwincities.com/dpp/morning_news/Ali-Holman’s-Post-Workout-Power-Foods-jan-11-2012
Before you delve into that, make sure to take advantage of our *FREE* 2 Day Trial with our Online Workouts! These workouts have been featured on Bravo and TLC and are amazing! Under 20 mins/day, all you do is log in and press “play” to do a new daily workout with me! Low Impact or more advanced “Fast Track” daily workouts to best suit your fitness level.
You also get Weekly Nutritional Gameplans, Recipes and more! Try them for FREE and transform your fitness!
BEST POST-WORKOUT FUEL
Thanks for watching me on FOX this week!
Please make sure to check out our ONLINE CORECAMPER Workouts! You can workout with me each day, no matter what your fitness level! No workouts over 20 minutes and get amazing weekly Nutritional Gameplans!
Try it FREE for 2 days!
Why Sandbag Training WORKS!
“This thing is awkward to lift”
The greatest benefit of the sandbag is the fact that it is awkward to lift. The load is constantly shifting, or at least requires effort to stabilize, and this produces an effect far removed from conventional weight training. The result is that you build strength and conditioning that can be applied in the real world.
“Talk is cheap – and so is sand”
The sandbag is low-tech and relatively inexpensive compared to other training options.
With so many barriers to exercise, the inexpensive nature of sandbag training makes it a great option for everyone.
“Have Bag, Will Travel”
If you travel regularly, then the sandbag is a great addition to any suitcase. Take it everywhere you go and fill it when you arrive at the beach!
“Bend me, shape me”
The sandbag is malleable – it will mould itself to your body and most shapes you can think of. I’ve seen countless attempts to make barbell back squats more comfortable with towels, various ergonomic pads and even extra t-shirts but the sandbag will mould itself nicely across your back – problem solved.
The malleable sandbag also lends itself well to load carries, hill sprints and various sport specific drills. I find it particularly effective with combat athletes as the bag can be used to simulate an opponent effectively.
Integrating sandbag training
The best advice for individuals who want to add sandbag training into their existing workout is to simply make substitutions. Take your regular exercises and perform them with a sandbag instead of the regular machine, barbell, kettlebell or dumbbell. Don’t be surprised if your poundage drops, this is natural and is testament to the challenge that the sandbag provides.
Focus on the basic lifts – squats, deadlifts, presses and pulls and begin adding more advanced moves when you feel able.
Sample Workout:
Complete as many rounds as possible in 20 minutes
Hi Everyone!
Thanks so much for checking out my appearance this week on Fox 9 where I showed you some new KILLER CORE exercises that are unique and effective!
Before you check them out, remember to check out our Cutting-Edge Online Workouts. These under 20 min/day workouts are the ultimate in convenience. Become a CoreCamper and stay in your own home, or even work out on the road! Just open your computer and click “play” ! Follow along daily with either our Low Impact or more advanced Fast Track workout. Plus you get Weekly Nutritional Gameplans, Recipes and more!
Check out our FREE 2 Day Trial and Join the CORE MOVEMENT!
The TOWEL Exercises we did today were as follows:
FLOOR CLEANERS: On knees, hands on towels/hips dropped. Quickly push hands back and forth
PUSHUPS: Hands on towels, bring hands out simultaneously to a pushup, then back in
REVERSE LUNGES: Feet on towels, hands laced behind head. Slowly reverse lunge back
HILL CLIMBERS: Feet on towels, hill climb with rear down
HEEL PULL INS: Lay on back, butt off ground, heels on towels, slowly pull heels out and in
Hi Everyone!
Thanks so much for checking out my appearance this week on Fox 9 where I showed you some new KILLER CORE exercises that are unique and effective!
Before you check them out, remember to check out our Cutting-Edge Online Workouts. These under 20 min/day workouts are the ultimate in convenience. Become a CoreCamper and stay in your own home, or even work out on the road! Just open your computer and click “play” ! Follow along daily with either our Low Impact or more advanced Fast Track workout. Plus you get Weekly Nutritional Gameplans, Recipes and more!
Check out our FREE 2 Day Trial and Join the CORE MOVEMENT!
KILLER CORE SEGMENT
The muscles that make up your CORE are 4 main muscles in the stomach that wrap like a belt around the midsection. These are:
But the core goes way beyond these four abdominal muscles, and includes the muscles of your lower back, your pelvic floor, and your hips. There are over 15 of these muscles, and they even include the diaphragm, a core breathing muscle!
When you put all these muscles together, they form the “core” of your body and the “core” of your movement patterns. In other words, if you bend down, pick up a weight and lift it overhead, each of these core muscles becomes involved.
New Core Killer Exercises!
Rolling Plank: In plank position, roll hips side to side
Killer “Y”: Seated on butt, lean back and press feet out and bring arms in “Y” position
Seated Rainbow: On rear, hands behind back, legs straight and raise feet up and over an object
Rosary: In down dog position, bring right knee across/up/front/up/side/up, drawing a cross–Switch sides
Wax on, Wax Off: Hands on towels, on knees with hips dropped, core engaged. Make rainbows with hands.
Floor Cleaners: Hands on towels, on knees with hips dropped, core engaged. Alternate hands forward and back quickly.
Diagonal Towel Touches: Hands on towels in straight arm plank position, bring right hand to left foot, back to plank. Alternate sides.
Hi Everyone!
Thanks so much for watching my segment this week! Below is more information on POST-WORKOUT FUEL!
http://www.myfoxtwincities.com/dpp/morning_news/Ali-Holman’s-Post-Workout-Power-Foods-jan-11-2012
Before you delve into that, make sure to take advantage of our *FREE* 2 Day Trial with our Online Workouts! These workouts have been featured on Bravo and TLC and are amazing! Under 20 mins/day, all you do is log in and press “play” to do a new daily workout with me! Low Impact or more advanced “Fast Track” daily workouts to best suit your fitness level.
You also get Weekly Nutritional Gameplans, Recipes and more! Try them for FREE and transform your fitness!
BEST POST-WORKOUT FUEL
Hello Fox 9 Viewers!
I hoped you enjoyed our Healthy Holiday Recipes on our segment today, prepared and created By Chef Erick Harcey -at VICTORY 44 Restaurant at 2203 44th Ave N / Minneapolis, MN / 55412 / 612.588.2228, info@victory-44.com / www.victory-44.com.
Make sure to stop by this place–it is amazing and menus change daily!
Before you read the Recipes, please make sure to give our FREE 2 Day Trial a try!
You will LOVE our under 20 minute Online Workouts. They are for all fitness levels, and perfect for these cold winter days…no going to the gym, just log in when works for you and click “PLAY”!
Beet Salad / Clementines / Fennel / Shallot / Olive / Feta
Beets (4-8)
Roast beets at 400° with olive oil, salt & pepper, splash of vinegar, thyme, garlic clove
Roast until tender
Peel while warm and let cool.
Clementines (3 each)
Zest and segment – save juice
Oil cured olives (12-15)
Shave fennel bulbs (1ea.)
Slice shallot into rings (1 ea.)
Crumble feta (1oz.)
2 T rice vinegar
Clementine zest
Clementine juice
1 t. dijon mustard
1 t. honey
3 T grapeseed oil
Salt & pepper
-Put above ingredients in jar w/lid and shake vigorously.
Toss all ingredients with vinaigrette and salt and pepper. Arrange on a platter. Garnish with fennel fronds and crumbled feta.
Celery Root Soup / Compressed Celery / Peanut Butter / White Figs
Celery Root Soup
2 ea celery root
1 onion
1 garlic clove
2 sprigs thyme
6 peppercorns
2 apples
-sweat all of above in olive oil until translucent
8 ea dried white figs
splash sherry vinegar
2 qt. vegetable stock
-mix all of the ingredients listed above and simmer for 25 minutes
-puree – add salt and pepper.
Compressed Celery
3 stalks cut into any shape (1″)
pinch salt
lemon zest (1 lemon)
2 T olive oil
*Put in food saver and compress on high
*Swipe peanut butter in bowl
-place some sliced figs around
-add compressed celery
-a few drops of good cider vinegar
-add some chopped chives
-pour soup over top
Pork Loin / Apple-Cheddar Puree/ Brussels/ Mustard Jus
Pork Loin
Rub loin with olive oil and sprinkle with sea salt. Roast at 400° until temperature reaches 145°.
Let rest….
Apple Cheddar Puree
4 Apples (Firm – small chop)
1 shallot minced
2 parsnip (small chop)
1 Cinnamon Stick
2 thyme sprigs
1 C. Good Apple Cider
1 T. Maple Syrup
2oz. sharp cheddar cheese (chopped) (can be omitted if no fat is wanted)
* Sweat shallot, add apple and parsnip with cinnamon stick. Sauté for 3 minutes. Remove cinnamon stick and add apple cider and maple syrup and thyme. Cook until tender. Put in blender and add cheddar chunks and puree until smooth.
Sauté Brussel leaves in olive oil
Mustard Jus
1 C. Low Sodium Chicken Stock
1/4 C. Apple Cider
2 T Grain Mustard
2 Thyme Sprigs
Black Pepper
Salt
Splash of cider vinegar
Place all in a stock pot and reduce by 30%
To Assemble:
Place one spoonful of the apple puree, Top with 2 slices of pork loin, top that with sautéed Brussel leaves, drizzle mustard jus around the dish.
Hi Everyone!
We really hoped you enjoyed my segment this week on Healthy Grocery Shopping 101!
Below is all of the info we talked about, but also make sure to try our Cutting-Edge ONLINE WORKOUTS! You can workout with me under 20 mins/day wherever or whenever and get in amazing shape–Plus Low Impact and more advanced Fast-Track options available! Plus you get Weekly Nutritional Plans, Grocery Lists, Recipes and more!
Try it FREE to see just how amazing they really are!
Hi Fox 9 Viewers!
We hope you enjoyed my segment today! Please take a moment to sign up for our FREE 2 Day trial and workout with me Online Every day! No workout over 20 min/day, Low Impact or Fast Track options available!
Join the Core Movement!
The benefits of working out while pregnant are innumerable. You’re not only helping yourself stay in shape when you work out, you are helping to ensure a great start for a healthy baby. Here are just a few reasons to exercise when pregnant:
First of all, you should know which type of exercises not to while pregnant. You should always avoid exercises that overheat your body. This is especially important during the first trimester. You should also avoid high-intensity workouts. Lastly, you should keep your heart rate below 75% to avoid fatiguing yourself.
Here are some great exercises to do when you’re pregnant…
Core/Conditioning Training has been named Best Personal Trainers by the MN Sun Newspaper's Reader's Choice Awards for the SECOND year! Thank you everyone!
© 2010 www.coreconditioningtraining.com
Neither Allison, Mark nor anyone asociated with coreconditioningtraining.com will be responsible or liable for any injury sustained while exercising at your home, gym or elsewhere. Consult a Doctor before starting any exercise program.
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