Uhh...core?

To be honest, most people who want to work their "core" have no idea what the "core" actually is. Some just point in the general direction of their abs and say "this". Since so many people are so concerned about working their "core", it's important you should know what it is.

Fact is, there are a lot of muscles that make up the core. The abs being just a small part of a large conglomeration of important stabilizer muscles.

Core Muscle Group

The group of muscles involved is as follows:

• Transverse Abdominis - the deepest muscle layer of the abdominals. It's a belt or brace that runs horizontal attaching to the spine, giving a narrow or slim appearance to your waist. Considered to be one of the most important muscles in spinal stabilization.
• Internal and External Obliques - the intermediate layer of the abdominals. These muscles run oblique from the pelvis (or hips) to the spine and are most effective in trunk rotation.
• Rectus Abdomins - the superficial layer of the abdominals (or better known as the six-pack). This muscle runs from the ribs to the pelvis and is responsible for trunk flexion (as in crunches). This muscle provides stability to the spine and pelvis when working with the other core muscles.
• Multifudus - the group of muscles that run between the vertebra in the spine providing extension and rotation to each spinal segment.
• Gluteus Maximus/Medius and Minimus - the hip muscles located on your buttock that also support and stabilize the hips and spine.
• Pelvic Floor Muscles - the muscles that run from the pubic bone in the front to the tail bone in the back. They provide support for the organs in the pelvis. These are the internal muscles used to stop the flow of urination.
• Scapular Stabilizers – also referred to as the rotator cuff, located on the back and around the shoulder blade. These muscles are important in shoulder movement, providing a smooth integration between the shoulder joint, shoulder blade and clavicle.

Read more at Suite101: Understanding What Muscles Make Up The Core: Core Is More Than Just Your Abdominals http://sportsinjuries.suite101.com/article.cfm/understanding_what_muscles_make_up_the_core#ixzz0uXIeDOwX

Workout of the day

Jump Rope-2 minutes
TRX Rows-15
Kettlebell Swings- 20
5 Rounds

Solving Knee Problems

Like to do squats? Been doing them for awhile? Have pain in your knees? Well there might be a reason...

You might be(and probably are) doing your squats wrong.

Take a look at your squat.

1. Are your knees going forward past your toes?


2. Hips not moving?


3. Bending/curving of the back?


4. Going way down to the ground?


5. Weight on the balls of your feet?


6. Feel like you're going to fall forward?

If you answered yes to some or all of those, you are more than likely doing squats wrong. Why is this a problem? When proper squats are performed, you lessen or eliminate stress on the knees while engaging the hamstrings and glutes. If done incorrectly, you create a compressive shearing force on your knees that over time will wear down your meniscus and lead to possible arthritic conditions.

How do you fix it?

Widen out your stance. Keep your knees behind your toes so your shins are vertical. Torso is upright and chest up. And hips/butt go out and down, just like you are sitting down on a chair that's a little far away.

Try squatting onto a bench or chair to practice. Take this approach to squatting to your daily life, such as sitting and getting up out of a chair or any other motion that involves squatting and or bending down.

Your knees will thank you for it.

TRX Training Course

This Sunday (6/20) we will be hosting a TRX Training Course put on by Fitness Anywhere. This course is mainly focused towards fitness professionals and others who want to learn more about the TRX. To my knowledge, there are only a handful of TRX certified trainers in Indiana (myself being one of them). So with this course already on the schedule and another one in the works, it is safe to say that the TRX is here to stay.

Challenge of the week

Stand up!

The average American can spend up to 21 hours a day sitting. This includes, driving, work and sitting around watching tv. That much sitting can have negative effects on your health such as lower back problems, obesity, high blood pressure and much more.

So why go to the gym to sit down? Find exercises that allow you to stand up to train. This can be as simple as standing up to do shoulder presses, squat cleans, dead lifts or even hop on the TRX.

Don't know how to use the TRX? Schedule a session with a trainer to get to know the ropes. (no pun intended...)

Club Update

Usually the fitness industry slows down around this time of the year. Not for us. With the introduction of the TRX and a more intense training program, we have been busier than ever. TRX group training classes have already started with Ben and mine are going to be started in June.

I will be out of for the next two weeks, so there probably won't be much blogging. Although when June comes around, I will be back full swing.

Look forward to more posts and club updates when I get back.

TRX Event

The event went pretty good, as I was not expecting a LOT of people to show. But I still had a somewhat steady stream of people asking about the TRX. There were of course a lot of things I could have done better in the planning of the event. But those will have to be improved upon next time.