SPORTSNFITNESS

"Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly. " ~ Stephen R. Covey

A strong core is something to brag about and show off, but it takes a lot of hard work. Strengthening the core requires a great deal of variety. Avoiding a plateau will keep the core strong. Here's a great core workout utilizing a medicine ball. 1. Weighted Ball Crunch - Keep Arms Straight - Feet Flat on Floor, Knees Bent 90 Degrees - Lifting Legs Will Make the Move More DIfficult 2. Russian Twist - Bounce Med Ball on One Side - Twist Torso and Bounce on Other Side - Feet Flat on Floor, Knees Bent 90 Degrees - Lifting Legs Will Make the Move More DIfficult 3. Med Ball Leg Pass - Lift Leg Pass Ball Underneath to Other Hand - Repeat for Other Leg 4. Lunge & Twist - Lunge Forward Holding Ball Out - Rotate Torso - Repeat for Other Side 5. Wood Chop - Arms Extended Over Right Shoulder Holding Med Ball - Bring Med Ball Diagonally Across Body to Left Ankle - Repeat for Other Side

"If your ship doesn't come in, swim out to it." ~ Jonathan Winters

Leg Adductors and Abductors are the muscles responsible for moving the legs away from the body (abduction) and back towards the body (adduction). Toning these muscles can be difficult depending on genetics and current activity level. Utilizing a body bar can assist in toning these muscles. Abductor Toning Workout: - Lay down and place the weighted bar on the top leg. - Lift the top leg up and away from the lower leg. - Lower the leg back down in a controlled manner. - Repeat for the opposite leg. Adductor Toning Workout: - Lay down and place the weighted bar on the bottom leg. - Cross the top leg over the bottom and place flat on the floor. - Lift the bottom leg up and away from the floor. - Lower the bottom leg back down in a controlled manner. - Repeat for the opposite leg.

The lower abdominals are particularly tricky to target. This is because the abdominals are all one muscle. The ability to target one section rather than the entire muscle is not possible. It is possible to stress a certain section of the abdominals utilizing resistance, gravity and planes of motion. Depending on your genetics and diet, you may be able to crank out a few reps and the lower abdominals will really pop. For those of us who find it seemingly more difficult to develop the lower region of the rectus abdominis, we have to work a little harder to get definition. Try this move (with variations) on the bench for a challenge: Remember: - This move incorporates hip flexors, be sure to focus on using only the abs by contracting them throughout the move. - The arms are used for a brace, be sure not to rely on your upper body strength throughout the move. - Inhale on the lift, Exhale on the lowering.

Motivation is sometimes what gets people through their hardest of times. Motivation is not always a given and sometimes it isn't always easy to find. Motivation is something that can be generated internally, though external factors sometimes help with that whether it's through motivational pictures, phrases, stories etc. Throughout the course of the week, I will be posting Motivational Phrases so you have some support here on the blog to help spur you through your workout, your work day and will continue through each week. Here's a motivational phrase for today: "Don't let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use." ~ Earl Nightingale