The Best Exercise to Strengthen Your Core

What would I tell my 30-year-old self about exercise?

You need this body to be functional and healthy for decades. Listen to your body!

Before I became a trainer, I was ridiculously skilled at getting injured.

My injuries included:

• Torn calf muscle

• Fractured foot

• IT band strain

• Tendinitis in the left knee

• Tendinitis in both of my Achilles' tendons

• Groin strain

The list represents months of rehab, pain, and frustration — and so many crying sessions! I was exercising a lot, but I had no clue what I was doing.

Until I became a trainer, I didn't know what not to do. I followed my instructors in class and did what they told me to do—much to my detriment.

No workout is worth being injured. Listen to your body and do what feels right.

We want to train correctly, safely, and comfortably.

This Week’s Exercise:

We will build on last week's push-up exercise and add in a core movement.

Your core is made up of layers of muscle that support your spine, hips, stomach, pelvis, back, and butt.

You use your core in almost every activity you do.

Anytime you are bending, lifting, twisting, reaching, standing, or sitting, you are using your core. Your core also helps with posture and balance, and it protects your organs.

We will practice forearm planks this week. Planks are one of the best exercises you can do to strengthen your core, and there are a lot of options for skill levels.

We will keep our push-ups from last week and add planks to our routine.

See below for a video tutorial on how to properly (and safely!) do a forearm plank.

Day 1 – 10 push-ups & 15 - 30 sec. plank

Day 3 – 10 push-ups & 15 – 30 sec. plank

Day 5 – 10 push-ups & 15 - 30 sec. plank

Day 6 – Any activity you want – just get moving for 10-15 minutes.

Your core is getting a double workout between the planks and push-ups, so adjust your reps as needed.

If you can’t do all of the reps or plank for the suggested time, no big deal! Exercise is not a one-size-fits-all scenario. Do what works for you!

Try to follow the training schedule as many days as you can!

Want more tips and workouts? Sign up for my email list below.

Join Me for a Six-Week Beginner Strength Training Program

Every day, I would nervously walk by the free weight section in my gym. Beefy dudes and hard-core lifters were always flexing in front of the mirrors.

I felt out of place and intimidated, so I avoided the free weights.

Sometimes I would try the machines, but I didn't know how many repetitions I should do and at what weight.

Now that I'm a trainer, I never want anyone else to feel like I used to about lifting weights.

Intimidated. Overwhelmed. Clueless.

If you haven't been working out or aren't sure how to start weight lifting, join me for the next six weeks as we begin with the basics.

Strength training is so good for you – and it's vital to your health as you age.

It doesn't have to be a long, overcomplicated process.

We will focus on one movement each week – that's it!

This week, I want to start with variations of a push-up.

Push-ups work your pectoral muscles and arms, and they are the muscles you use to push open a door, lift objects, or get up off the floor.

I want you to do ten push-ups three times this week on Days 1, 3, and 5. On day 6, I want you to walk, ride your bike, do some gardening, or do another light activity. Try to move for at least 10-15 minutes.

In the video below, you will see several variations for push-ups. You can do them standing against a wall, counter, stairs, on your knees, or on your toes.

If you can't fit in all of the days, that's ok. Some exercise is better than no exercise.

Want to be a part of this six-week journey? Sign up for my email list below!

First of all, could my facial expression be worse?!? A quick tutorial on how to do a push-up and variations for all skill levels.

Five Secret Ways to Squeeze in Exercise Throughout the Day

Our best intentions for exercising can go up in smoke when Monday rolls around. An unexpected meeting or added to-do can quickly erase our designated time to exercise. But, if you are having one of those weeks, don’t despair! Here are a few ideas that will help you incorporate some activity into your day.

1. Take the longer route. If you park at an office building or the grocery store, pick the spot furthest away. As you walk toward your destination, challenge yourself to pick up your pace. Speed walk or jog to the front doors!

2. Plan five-minute exercise bursts to do as a break between tasks. Finished drafting a report or cleaning up the dishes? Do three exercises for 10 repetitions for a total of three times. For example, 10 Jumping Jacks, 10 Squats and 10 Push-ups. Or, 10 reverse lunges, 10 chair triceps dips and 10 desktop/countertop push-ups.

3. Set the timer on your phone for 5 or 10 minutes and commit to moving. Maybe you are picking up kids’ toys or sticks in the front yard. Or, you are having a dance party for five minutes. Commit to a time, set your timer, and do it! Don’t stop moving until your timer goes off!

4. Rather than bending over to pick something up off the ground, squat down to get it. If you are grocery shopping, don’t bend over to grab something on a lower shelf - squat down to get it. Or, as you sit in your chair, don’t just plunk yourself down. Slowly lower yourself down, so you are engaging your quadricep muscles.

5. Plan your daily to-dos to include one active chore each day. Vacuuming your rugs, weeding your garden, walking to the mailbox, mopping your floors, or dusting your house are all chores that require your body to be more active than more sedentary chores (folding clothes, paying bills, etc.)

Set a goal to try one of these activities 3-5 times a week. At the end of the week, see if you noticed a difference. Did you feel better by incorporating some movement? Every bit of activity makes a difference, so don’t let a busy schedule derail your goals of being more active.

Have some extra time to work out? Try one of these bodyweight exercises.

• 7-minute “I-dont-have-time-to-exercise” workout

• At-home, 20-Minute bodyweight workout

• HIIT ladder workout

Beginner & Experienced Benchmark Workouts to Track Fitness Gains

Your fitness achievements should never be gauged by a number on the scale! We have a tendency to group exercise and weight loss together, which prevents us from celebrating our fitness achievements independently from weight loss goals.

One of the best ways to measure your fitness progress is to conduct a benchmark workout. I usually have a client benchmark where she is at the beginning of her fitness journey and revisit the same workout in a month or two. The strength and cardiovascular gains are always so impressive (and encouraging)!

Your benchmark can be one or several exercises. I always tie the exercises to the overall goal my client has identified. If my client has a goal to do 20 push-ups, I will make sure “doing push-ups to exhaustion” is one of her benchmark exercises. I also make sure I incorporate exercises that test balance. We always need to be working on our balance and flexibility! Whatever exercises you choose, make sure you always go in the same order when you do the benchmark workout.

I’m including some of my favorite benchmark exercises below. Take time this summer to benchmark where you are at and revisit it again this fall. You will be amazed at your progress!

For additional ideas about benchmarking, visit my other post “Three Ways to Measure Your Fitness Progress”.

Benchmark Exercises/Workout:

Plank to exhaustion. Plank time: ________________

Wall sit for as long as you can: ___________ Minutes (Make sure your arms are out straight, crossed over your chest or against the wall. No bracing your hands against your legs.)

Push-ups to exhaustion: __________ Repetitions

Total number of Jumping Jacks in one minute: ______ Repetitions

Balancing on one leg (Warrior 3 Pose) Time for Left:_________ Time for Right:__________

How long it takes you to do 100 walking lunges (option: while holding dumbbells): ________Minutes (50 lunges per leg)

Waterfalls/Ball Exchanges in one minute: _______Repetitions

On-the-ground Triceps Dips (or on bench):__________ Repetitions (until exhaustion)

Balancing on one leg with arms straight overhead – and looking up at the ceiling:

_______ Left Leg _______Right Leg

Nutrition Experts No. 1 Piece of Advice for Long-Term Health

I stumbled upon this article last week, and I was instantly sucked in by the headline. What is the one thing nutritionists are recommending to help maintain long-term health? I figured it was going to be about limiting your sugar intake, striving for a vegetable-rich diet of cutting out processed foods.

It wasn’t.

The recommendation the nutrition experts offered had nothing to do with food. The recommendation? Exercise.

As we start a new year, I want to encourage you to drop those unrealistic resolutions. Don’t try to go from no trips to the gym to a goal of six visits a week. That’s not realistic – or fun.

Let the 20’s be the decade of movement. Start with walking the dog, taking the stairs at work or trying to complete 10 push-ups before bed. Start where you are at and commit to something reasonable. Maybe it’s just walking once or twice a week, or a goal of planking for 30 seconds, 2-3 times a week. Pick somethings small and do it – regularly.

I have a new ebook coming out in February about movement. It has a variety of workouts and suggestions on how to get moving and incorporating strength training into your weekly workouts. Until then, check out some of my favorite workouts on my site. They are all 30 minutes or less and require little to no equipment.

Low-Impact, Full-Body Workout

Feel the Burn Dumbbell Workout

Workout for Small Spaces

Beginner Bodyweight Workout

Is it Safe to Exercise if You Are Sore?

We’ve all experienced that next day soreness that makes us groan when we get out of bed in the morning. Soreness can be part of working out, but it’s also a symptom that you want to pay attention to. Most muscle soreness should dissipate within 24-72 hours. If it’s lingering longer than that, you need to evaluate your “sore area” to make sure you aren’t dealing with an injury.

When is it okay to work out if you are experiencing soreness?

Sometimes a light recovery activity can help alleviate soreness. If you are slightly sore, an active recovery workout might be more beneficial than harmful. Some low-impact activities might include walking, swimming laps, yoga, stretching or some light resistance band activities. Additionally, if you only trained one area of your body (such as legs), you could train a different area of your body (upper body).

Why it’s important to take soreness seriously:

When we train muscles, we are creating microscopic tears in our muscles. As these muscles recover, the tears heal up and the muscle eventually becomes stronger. Because of this, it’s imperative you give your muscles at least 48 hours to recover. If you don’t allow for this recovery time, the muscles never heal properly and can result in an injury.

If I’m extremely sore following a workout, I take the next day off. I make sure I walk and move around to keep my body somewhat active, but I skip the intense workout.

If you are looking for some workouts that target only the upper or lower body, check some of these out:

Strong Hips Workout

10-Minute Upper Body Workout

15-Minute Dumbbell Workout for Your Arms

Ultimate Leg Workout

The Essential Body Part Women Ignore

One of the weakest areas in many women’s bodies are their hips. Many of us sit for a good portion of the day, which forces our hips into a crunched position. Maintaining a seated position for long periods of time can cause the muscles in our hips to shorten and tighten – particularly our hip flexors.

The role of our hips in day-to-day life is often overlooked. Our hips do SO MUCH. Hips are responsible for helping you maintain balance, walking correctly, lifting your leg and controlling the position of your knee.

Strengthening your hips can help you avoid injury and also assist in the prevention of osteoarthritis. The best way to keep injuries or arthritis at bay is to strengthen your hips. This is a quick hip workout you can do to start strengthening this forgotten – but necessary – body part.

Side-lying leg raises, with your toes pointed down, are an excellent movement to strengthen your hips.

***This workout uses a mini band for the lateral walk. These bands are inexpensive, very versatile and can be purchased from numerous locations. This is the band I use for training clients. (Disclaimer: if you click on this link and purchase a product linked from this site, it could result in a small amount of money for me.)

Strong Hips Workout:

10 Squats with Side Leg Raises

10 Reverse Lunges (per leg)

10 Single-Leg Glute Bridges (per leg)

10 Supermen

15 Side-Lying Leg Lifts (per leg)

15 Side-Lying Leg Lifts With Toe Pointed Down (per leg)

30 Sec. Plank

10 Wall Squats

30 Sec. Lateral Band Walk – per side

Repeat for a total of 3 times.

Finish up with some stretches – particularly the cobra stretch!

Personal Trainer's Top 3 Tips for Exercising

I’ve been a personal trainer for many years, and there are three tips that I wish the general public knew: 1) don’t let an old injury or sore body part keep you from exercising 2) you know your body best and 3) all exercise is beneficial – even if it’s only for 5-10 minutes!

If you have a sore knee, you don’t need to forgo exercising altogether. There are so many knee-friendly modifications that can be made for your workouts. It would be worth hiring a personal trainer for one or two sessions to share modifications for popular workout moves. 

Sore lower back? Avoid exercises that require you to have both of your feet/legs hovering off the ground (if you are lying on your back); opt for a plank rather than lying double leg lifts. Again, research back-friendly workouts or hire an exercise professional to share some modifications.

I have had dozens of clients come to me with a variety of physical ailments – plantar fasciitis, artificial hips, artificial knees, rheumatoid arthritis, broken arms and legs, etc. We always find a way to keep them active while being conscious of the injured area. (In some instances, we are able to strengthen and improve the functionality of a chronically injured body part!)

You Know Your Body Best

No matter how experienced an exercise professional is, he or she does not know your body as well as you do. If a movement hurts, stop. Tell the individual that you don’t want to do that movement or explain the discomfort you are feeling. There are so many exercise modifications that it’s easy to substitute another movement.

I want clients to tell me when something is painful, uncomfortable or if they don’t feel the movement. On many occasions, I’m able to identify a muscle weakness because of their feedback. We can then focus on strengthening that body part.

Exercise – Even If It’s For 5 Minutes

Moving your body is beneficial. If you only have 10 minutes, work out for 10 minutes!  Being active is the overall goal, so fit exercise in wherever you can. We are working out to improve our overall health, which means any and all activity is welcome.

Many times, a client will tell me she didn’t exercise because she only had 20 minutes. A 20-minute workout is all you need on most days. I have several 5, 7, 10 and 20-minute workouts on my workout page. Check them out if you are needing a fast workout!

You can be active even if you have an injured body part or have limited time. However, remember that you know your body the best! If you need modifications or have questions, please comment below or email me!

If you are interested in doing a low-impact workout or one that is modified for sore knees or wrists, check out some of my favorites:

Wrist-friendly Bodyweight Workout

Best Workout for Bad Knees

Back-friendly Ab Workout

Low-Impact, Full-Body Workout

DietBet – A Good Way to Lose Weight?

One of my clients participated in several DietBet weight loss challenges, and I was intrigued by the program. I thought an extra motivator might help me curb my love of sweets and help me drop a few pounds that I had gained during the winter.

DietBet is a program where you pay a fee and have a set time period to lose four percent of your body fat (or more - depending on what program you sign up for). If you reach your goal, you get your money back and a share of the pot. You submit beginning and ending weigh-in pictures with an app-generated word next to the scale (as well as full body pictures on the scale). The rest of the experience is up to you.

I think this type of program might be a good catalyst for many people, but this is what I didn’t like about it:

1. I was focused on a number – not overall health. As I got closer to my final weigh-in date, I cut back on my calories to reach a number. However, I had no intention of continuing my eating habits once the competition was over. Instead of making sustainable changes, I was just doing short-term calorie restrictions. Consuming too few calories actually slows down your metabolism, so this approach was completely wrong.

2. I couldn’t wait to be done, so I could splurge on some of my favorite treats. A week of splurging demolished anything I accomplished in the previous month. Plus, it reinforced the yo-yo eating habit that is detrimental to our bodies.

3. I found myself delaying social activities until I was done with the competition. This is not a sustainable lifestyle. In fact, it’s what’s wrong with restrictive diets and drastic changes to your lifestyle. Your eating habits should be sustainable.

4. Sustainable, healthy weight loss should be slow and maintainable. This competition made me feel like I was sprinting during the last week. I was trying to reach a number that was not accurate. It’s what I weighed at one point during one day.

Verdict: I think this challenge works for some people, but it was disastrous for me. Not to mention I lost my $30 – I was .2 pounds away from my goal. Sigh.

What I learned about myself is that I am happy to eat healthy but need some wiggle room. If I am too strict with my diet, I rebel. I lost sight of my overall health goals because I was so obsessed with a silly number on the scale. I became everything I hate about fad diets.

If you have tried DietBet or are considering it, comment below. I want to hear about your experiences!

Want to start exercising or need a new workout? Check out some of my favorite workouts:

Beginner Bodyweight Workout

Feel the Burn Dumbbell Workout

Low-Impact, Full-body Workout