A strong core helps with balance and stability. It is beneficial to perform core exercises after each workout to keep the abdominal muscles strong. Try these exercises below during your next workout.

It is important to train each part of the abdominal muscles. Flutterkicks are a great lower abdominal exercise and could be performed for about 15-30 seconds. Penguins are a great oblique and side abdominal exercise. While upper crunches, work the upper adominals the greatest. 

Happy Monday! Some goals or tasks may feel like they are impossible to achieve but they are very possible! If you work hard and give it your all, no matter how big or small the goal is, it's possible to achieve! You can do it!

Are you having problems with tight hips causing pain and restricting your movement?
If so, these exercises can help stretch and strengthen the hip flexors to regain your mobility and limit pain!

Are you experiencing upper back or neck pain? If so, these stretches are great to help relieve pain or tightness. Each stress should be held for about 15-20 seconds per side about once per day. 

Upper Trapezius Stretch: works neck and upper back muscles, this stretch can be performed either sitting or standing, place one hand on the opposite side of your head and then bring your head down towards your shoulder. Hold for about 15-20 seconds and then do the other side. Make sure not to press down too hard. 

Shoulder Roll: works shoulders, upper back and neck, start standing upright with arms down at your sides, roll shoulders backwards and then forwards about 5 on each side side and then repeat one more time. 

Thread the Needle: Works neck and upper back, start on your hands and knees, lift your right hand and place it under the left shoulder with head resting on the flooor. Hold for about 15-20 seconds and then repeat on the other side. 

These exercises are great...

Trying is what makes the impossible, possible! Whether it be starting something new or continuing to work towards a goal- as long as you are trying and putting in the work, anything is possible!

Exertion is a very important component in the recipe for successful fitness programs. 

It is essentially the difficulty level of the work your doing, and plays a big factor into creating change in your body. 

Not enough exertion and your muscles won't be stressed to the point of exhaustion. If your body can do something for a long time fairly easily, there's no reason for it to expend the energy and time needed to change. This is a big reason why walking alone isn't enough to lose weight/gain muscle/improve metabolism/etc...It just isn't difficult enough to make a difference. While lifting weights, if you can do 5 more reps of any given exercise than you're supposed to (can do 15 instead of the prescribed 10), it's time to increase weights.

Too much exertion and you can create multiple problems for your body. Number one, your form will fall apart. At the very least this means you're using the right muscles less, and the wrong ones are taking over to help you move the...

It's so easy to get caught worrying about "the next thing"... A big project, a fun vacation, even what you have to cook for dinner.
Staying present in each moment will help slow your world down and highlight the little things that give you joy!

Are you experiencing knee pain? If so, check out these stretches! These help stretch the muscles around the knee such as your quadriceps, hamstrings and calf muscles. Each stretch should be held for about 10-15 seconds and repeating those twice. It is important to stretch just enough to fill a stretch in the muscle without going too far beyond that. 

For the quad stretch, standing next to a wall, bend your leg will pulling on the ankle by your glutes until there is a stretch in the front of the leg. 

For the hamstring stretch, Lying on your back, keep one leg extended on the ground while lifting the other leg up in extension, place both hands behind the knee to help with this stretch. 

For the calf stretch, stand with hands flat on the wall, have the front leg bent while the back leg has a soft bend in the knee. To feel more of a stretch in the calf muscle of the back leg, press into the wall with your hands. 

Are you incorporating planks into your workout routine?
They're a great exercise for multiple areas of the body, especially the core.
To ensure you're getting the most benefit and doing them safely, you'll want to keep proper form.
Here are a few tips to make that happen!

Goals are only achievable with a proper plan and sufficient accountability. Are your systems strong enough to support achieving your goals?