Core Strong

During my Thursday class called "Final Cut", a few women started talking about their frustrations with abs, or really how to get them. I'd like to share with you my perspective on how to really build core strength, and how to work the core with every single move you do.

First of all, I'm constantly repeating a few phrases when I teach. They are:

Belly button to spine

Core strong

Fire up your core

Suck the belly button back

Now. There is a reason I keep repeating those particular phrases, and no, I'm not just trying to be annoying. And I hope that's not the effect!

With every single movement you do, you can engage your core, which will work the muscles- and as a result will tone them.

Take something simple like a bicep curl. You are working, duh, the bicep. BUT- if you take a second before you start curling and pull the belly button in, and fire up the core, you're now working your abs as well.

Why focus on working single muscle groups? It will take a LOT longer to get a total body workout in if you do. By engaging the abs while doing a bicep curl, you're now getting arms AND core in. Take it up another notch by adding a squat as you curl. Now you're working TOTAL BODY!

How do you "fire up the core"?

While you're pulling your belly button back to your spine, engage the abs like someone is going to punch you in the gut and you're going to block it. Make sure as you do that you aren't hunching over from your shoulders (a common mistake).

With every movement you do, you are training your body. Most people push the belly OUT when they're doing something hard. WRONG. If you keep pushing the belly out, guess where it's going to want to stay?

Yeah, no one wants to look like the body builders with ripped muscles and (although hard looking) guts that stick out.

Try the spiderman pushup- one of my favorites. It is HARD, but you can take it slowly. Maybe you can only do one at first. Do one with perfect form, it will pay off a lot more than 5 with bad form.

Build up to 10 reps, repeating 3 times.

No time for a workout? Bust out 10 in the morning, 10 after lunch, and 10 before bed. Easy.

Work it!

And remember- fire up that core ;)

Last Call!

It is the last call to register for the You Better Work, Mama Workshop! Join me, where we will strategize ways to get your workouts in, maximize your workouts while minimizing the time commitment, discuss nutrition, and of course, work out!

Register HERE

If you can't commit to the whole workshop, drop in on the sessions you CAN make.      

Tell us what you'd like to hear about.  Contact us. View this email in your browser For Mom’s ONLY! (6 week “You better WORK, Mama” Workshop) by Pete Mattis Attention Ladies- Are you pregnant and want to stay in shape? Are you a mom and want to get your body back? You better WORK, Mama! Train with Liz, a new mom and trainer who applied her methods during and after pregnancy- and got her body back, quickly. Workshop Details -April 30- June 6 (six weeks) Tuesdays and Thursdays 11 am- 12 pm -$195 for all 12 sessions or $20 drop in rate -Total body workout using weights, body weight, and cardio intervals -Special access to workouts to do at home -Nutritional information -Strategies to fit in your workouts -Fitness philosophies- balancing fitness and motherhood CLICK HERE to REGISTER No babysitter? Bring the baby! Being a mom means multitasking, and your fitness is no exception. There are ALWAYS reasons not to work out: no time, no babysitter, etc. You simply have to make the time, no excuses! CLICK HERE to meet Liz and baby Conner Questions? Contact Pete at ZAKTi- petemattis@zaktionline.com www.youbetterworkmama.blogspot.com

Teething babe

Well, this pretty much sums up how I feel after last night.



The biggest difference is that I certainly don't have any massage on the horizon!

I'd kind of like to erase yesterday's evening from memory. It started to really go downhill at 5 o'clock when I left to go teach. I always leave at 5 in order to deal with construction on the road before the gym...it's been backing up for 15-20 minutes consistently. Without traffic it would only take me 15-20 minutes door to door, but it's been bad lately. 

I knew I was in trouble when I hit MAJOR traffic on the highway. After sitting at a dead stop for about 20 minutes, and hearing the traffic report, I knew I wasn't going to make it on time for class. I called in, and they said it was covered. Since it was complete rush hour, it ended up taking forever for me to get home. Left at 5 and got home at 6:30. And I never got out of the car. Complete waste of time. 

Connor went to sleep as usual at 7. We gave him motrin (which I've heard can work even better than tylenol) because he was in some teething pain yesterday. At around 9 he woke up completely inconsolable, screaming, whimpering, bottom lip pushed out, and waving his hands frantically. Broke our hearts! After realizing he was not going back down without me, and not willing to let him cry it out, I brought him in bed with me. 

He spent about 20 minutes falling asleep- but only if my face was right next to his and he had free range of my face to poke and prod. God forbid I not allow him to shove his fingers up my nose. We slept like that until 3 am, when I was actually able to transfer him to the crib with only a little fussing- no actual crying, thank god. Connor woke up this morning around 7 and giggled/talked to himself until 7:30. 

Happy baby is back!

We're headed out for a run now, just about 3 miles. Now that we're almost at Broad St, I'm thinking of signing up for the Odyssey Half Marathon. It's in Philly and about a month out from Broad. I'll definitely update with that! 

Quick Tips

One week until You Better Work, Mama Workshop begins!

If cost is a factor, this about it this way- how many random shopping trips have you done that adds up to $100 quickly? Target anyone? How much have you spent on your baby on random toys and clothes? You deserve something for YOU! Make the time to commit yourself to becoming a better you, today. 

Register now at ZAKTi

Push it

Sometimes when you're doing a strength workout, you just need to add a little something to push it from the "sure it's challenging" category, to the struggling to catch your breath, knees trembling category.

In Tuesday's class we did just that by starting out each circuit with an intense strength and cardio move before beginning the circuit.

Here's an example of what we did, although you can change the moves to fit what YOU like to do. Although, it's usually the moves we don't like that push us the hardest.

Circuit 1- 20 jump switch lunges (start in a lunge with knees at 90 degree angles, jump up and land in the opposite leg lunge)

Circuit 2- 10 squat jumps/10 tuck jumps (jump up and bring both knees as high up as you can)

Circuit 3- 1 minute mountain climbers.

I tried on a few things at Lululemon, and am debating both purchases. My workout wardrobe is extensive, to say the least. I justify it with the fact that I can't look like a hot mess when I teach, AND I get a 15% discount at Lulu for being a fitness professional. That 15% really adds up, and if you combine it with something already on sale, well then it's pretty much free ;)

The first top doesn't look like that much from the front, but the back has a really cool vent that I like. This would be great for running. Last weekend I unintentionally got a little sun on my chest and shoulders. Having tops with more coverage for running would make things a lot easier, and I wouldn't have to worry about putting sunscreen all over.

Matt said it looked like surgery scrubs, sooo now I'm a little torn. This is the Run Silver Lining Shirt

  

I also tried on (and loved) the Street to Studio Jacket, but I already have something similar. My jacket was purchased a few years ago (obviously pre-baby) and is a little tight on the chest though, so I might have to go back and get this one.

I'm wearing my favorite Run Inspire Crop and Cool Racerback Tank. I wore the Cool Racerback tanks all throughout my pregnancy. They even come in an extra long length (for the bitter end where everything is too short). I really stretched out a few, but took them back into Lululemon for free hemming and had them taken up. 

You Better Work, Mama- Workshop!

Readers- I'm so excited to share this workshop with you. Please email or comment with any questions. Challenge yourself to make time for YOU. This workshop takes place in Philadelphia- if you're in the area, maybe it's for you!

For Moms ONLY! (6 week “You better WORK, Mama” Workshop)

Posted on April 17, 2013 by Pete Mattis

Attention Ladies-

Are you pregnant and want to stay in shape? Are you a mom and want to get your body back?

You better WORK, Mama!

Train with Liz, a new mom and trainer who applied her methods during and after pregnancy- and got her body back, quickly.

Workshop Details
-April 30- June 6 (six weeks) Tuesdays and Thursdays 11 am- 12 pm
-$195 for all 12 sessions or $20 drop in rate
-Total body workout using weights, body weight, and cardio intervals
-Special access to workouts to do at home
-Nutritional information
-Strategies to fit in your workouts
-Fitness philosophies- balancing fitness and motherhood

CLICK HERE to REGISTER

No babysitter? Bring the baby! Being a mom means multitasking, and your fitness is no exception. There are ALWAYS reasons not to work out: no time, no babysitter, etc. You simply have to make the time, no excuses!

CLICK HERE to meet Liz and baby Conner

Questions? Contact Pete at ZAKTi- petemattis@zaktionline.com

www.youbetterworkmama.blogspot.com

Garlic Shrimp with White Beans

This is my version of the delicious white bean and shrimp appetizer we had at Spasso on Saturday night. It's not exact, but was SO good.

2 cans cannellini beans
4 cloves garlic
1 tsp crushed red pepper flakes (we like it really spicy, you can halve this or omit)
1tbsp olive oil
15 shrimp
2 handfuls baby spinach
1 tbsp fresh chopped rosemary
1/4 cup dry white wine

Chop the shrimp into bite sized pieces and saute in olive oil until cooked through. Season shrimp with salt and pepper white cooking. Remove from pan. Add garlic, rosemary, and crushed red pepper- saute for about 2 minutes. Add 2 cans (drained) white beans. Saute on a medium heat for about 10 minutes. Add white wine and turn the heat up to medium high for 3-5 minutes. Add baby spinach. Put the shrimp back into the pan to heat through.

I served this with a piece of crusty bread and roasted asparagus.

The asparagus is so easy- simply layer it on a sheet pan in a single layer, season with salt and pepper, and bake at 425 for about 10 minutes.



Healthy cooking doesn't have to be hard!