Core Training 2.0

You’ve heard a million times that adopting a healthy lifestyle is an inside-out process, well it’s true. Of course we’re going to talk about exercising your core, there are lots of effective techniques we’ll discuss but first let’s do some ground work. The top reasons why we have trouble staying in shape is not because we don’t know what to do. Inconsistency and lack of adherence are the top reasons people aren’t successful at getting the physique they want (when I say “people” I’m including myself too! I struggled with getting in shape most of my life). It is a well known fact that with health and fitness, fallout rates are high. If on New Year’s Day, we took cameras to any-gym-USA and followed 100 people on a new health kick for 90 days, how many people would still be exercising on a regular basis when April rolled around?
How about you? Are you going to be someone who sticks with it? After you arm yourself with good goal setting, a gym membership, a trainer, healthy food, a workout routine, a diet plan, etc…do yourself a favor by taking action and developing a strong Core Belief System to help you be consistent and adhere to your program.
I remember the first time I was honest with myself about what I wanted to look like. I had a picture of a drug-free bodybuilder that I wanted to look like. To help me visualize, I put the picture down on the counter. The problem was that when I would walk by, I’d look at the picture and laugh out loud! I kid you not, my thoughts at that time were, “there’s no way I could ever look like that; it’s impossible.” Skip LaCour refers to these kinds of thoughts as limiting beliefs. That’s right, somewhere in my Core Belief System that I had created throughout my life was this limiting belief that it was impossible. Notice I said that “I created”, meaning that nobody taught me or Jedi mind-tricked me into believing that.
You see, nobody esle can alter your true core beliefs, only you have that power.
Why do we create heavy limiting beliefs to pin us down? The answer is…FEAR…We make up limititng beliefs to protect our egos. The heavier the limiting beliefs the stronger, more powerful and fearless we must become to push them off.
In my journey I’ve learned: it’s more work being afraid and protecting my ego than taking action to get the body I want. When it comes to overcoming fear I recommend trying Steve Chandler.

A great exercise for developing your Core Belief System is to ask yourself some basic questions:
What do you think your fitness role model’s thoughts and attitudes are about diet and exercise?

What would you like your body to look like?

What Core Beliefs do you have now that will help you create the body you want?

What limiting beliefs do you have that are stopping you from creating the body you want?

What Core Beliefs will you develop to help you create the body you want?

Now the easy part, moving onto exercise…

What Is Core Training?
Years ago we did lots of sit-ups and we called it ab training. Nowadays we strengthen all areas of the midsection, front, sides, and back during training. We now refer to this type of training as core training.

Why Core Training?
The muscles that Core Training strengthens are known as the stabilizer muscles. When any of theses muscles are weak it can cause a wide variety of issues like: lower back pain, poor posture, etc.
All of your body’s power comes from the core.
In the last decade there has been a “core craze”. Gyms offer classes that focus on just core alone. Like most things the core craze was created out of need. The more we migrate to the cubicle to more important it is to strengthen the core.
“Human beings were not meant to sit in little cubicles staring at computer screens all day, filling out useless forms and listening to eight different bosses drone on about about mission statements.” – Mike Judge, Office Space

Is Core Training For You?
Yes. Everyone needs to consistently work on their core. Whether you’re involved in a sport or sit in front of a computer all day, you need it! Core Training will increase your performance and power as well as prevent injury, bad posture and back pain in non-active people.

Core Training Exercises
Perform 1-2 sets of 12-15 reps each
Ball Crunches
Leg Lifts
Hanging Leg Raises

Dumbbell Side-Bends
Ball Side Crunches
Side Bridges

Lower Back:
Ball Lower Back Extensions
Lying Back Hyperextensions
Good Mornings

All The Best,

Hank Uhlaender