How do you view “CORE” muscles?

When I am in a training session, people often ask “when can I get a flat belly or 6 pack abs”?  Of course, first thing that comes to mind is that they are only looking for esthetics.  I must admit, I too enjoyed having well defined abs, but it takes work…lots of it.  Eating well balanced meals and working the abdominals like any other muscle helps define them.
However, good looking abs are NOT the only thing the “CORE” is all about.  Here are a few things the “core” supports:


  • helps to improve athletic performance.  think about the athletes who play ball.  for example: the swing in golf, tennis, baseball etc…they have the ability to twist their upper torso with power while maintaining stability and strength through the center of their body.  or how about the dancers?  ever notice how well they can lengthen through their limbs and maintain a strong stable center?
  • have low back pain? having core muscles helps protect your spine and gives it more support.
  • abdominal work helps with digestion and can prevent bloating and constipation.
  • helps reduce risk factors such as diabetes which can occur during the aging process mainly caused by excess belly fat.
  • helps you to maintain good posture, keeping the body well aligned will prevent imbalances to your neck, shoulders, low back and knees.  think of it this way, if your head is down and forward (i.e., working at a desk staring at computers), you have added 12 lbs of pressure to your neck muscles.  your poor neck muscles are working extra hard just to hold your head up.

  • ever noticed that runners have good posture?  imagine if they didn’t….can you picture a slouching runner?
  • can help maintain cardiovascular health.  when you do abdominal and core exercises in a non-rest circuit, you reap the benefits of cardio and strength.

Another Benefit to Higher Protein

Did you know that your risk for a stroke can decrease by 26% when you increase your intake of protein for every 20 grams?

People who got more protein in their diets, especially fish, had lower chances of stroke. Doctors reviewed 7 stroke studies that followed 254,489 people for an average of 14 years and found those who got the most protein were 20% less likely to have a stroke compared to those who got the least amount of protein.

For each increase of 20 grams of protein per day, the chances of stroke declined 26%, regardless of lifestyle and differences in health factors. After the findings, doctors said that protein lowers blood pressure, which may help explain it’s benefits, and that animal proteins, especially fish were the most beneficial.

Reference: Neurology; 2014, Vol. 83, No. 1, 19-25

Cathie’s Note:

Of course, that doesn’t mean you should go out and bulk up on protein, however, many of us do not get enough of this macronutrient.  If this is you, eat more lean/clean proteins.  For the fitness fanatics who already eat approximately 1/2 their weight in grams of protein….you are all set, depending on your goal.

Your Basic yet Free Exercise you can do Daily

Walking 20-30 minutes a day is something we trainers advocate. It’s true… things like diabetes and blood sugar levels are mainly controllable through diet but walking alone, and just being active in general, have plenty of benefits.
For instance, if you have extra abdominal fat, your body’s ability to control insulin levels becomes reduced. A Canadian study recently found people who walked briskly for about an hour a day decreased their abdominal fat by 20% in 14 weeks, in addition, of course, to following the proper healthy-eating patterns.
Want to increase the positive effects of walking? Couple your brisk walk with short intervals of speed-walking!
Plus, walking is easy to do, and something you don’t have to think (or stress) about: Grab a buddy or do it on your own (it’s very therapeutic) and just strap on those sneakers and go!
Cathie Wong/fit2btrim
Need additional help to lose a few xtra lbs?  Check this link!

Best Way to Burn Body Fat

Don’t be afraid to build muscle and have a food plan in place, which leads to

burning  fat without feeling like you are on a diet.

Burning Fat

Building muscle takes part in toning your body. Many women express their concerns about becoming to big or bulky and don’t realize that it is harder to build muscle than it is to lose body fat. 

Have you ever noticed that people who have more muscle tone have the ability to consume more food?  Do you know why? As you may already know, muscle burns more calories than fat.  Look at it this way, for each lb. of muscle you have, you can burn up to 40 calories per lb. vs. fat at 4 calories per lb.

Having muscle offers many benefits.  It offers you more energy, more calorie burn, better mood stability, more strength & flexibility, which in turn improves all your daily activities, and more.