Jamcore Training Blog

Think about when you hear of a friend or relative who just had a new baby, life anew, endless possibilites and the true value of life all comes to mind. Years later, lots of life and something has changed, you will spend a few hours watching TV, time working on the house, car tune-ups every three thousand miles, but you won’t even schedule a dentist appointment or address that pain in your back.

Things people say to stop themselves from getting fit and healthy

• I don’t have time

• I need to make time

• I gotta get on with it

• I need a goal

• I love food too much

• It’s hard!!

The question is will these thoughts come into your mind when you lying in a hospital bed? If you have ever worked out you probably know the heath and energy you get back, 40 minutes usually is repaid in spades with a better daily energy level, better appearance and improved quality of life. Pick yourself up, and spend 40 minutes daily looking after your health, because it’s the best wealth.

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Recently a major magazine asked us about “lazy man’s” nutrition. Well, lazy or simply stressed out and busy, there are great tips for both women and men to make small changes with a healthy difference.

In this first of a two-part series, our certified nutritionist and NHL/NFL consultant Brian Zehetner offers some quick ideas.

Brian says, “Overhauling your lifestyle can be quite a task, so take the ‘baby steps’ approach and work on one thing at a time. Simple substitutions of one item or another can help you change your nutrition habits slowly, but surely…and permanently.”

1. When eating salads, switch out the lettuce for spinach… more nutritional bang for your buck.

2. For any of you guys and gals who typically eat lots of red meat, substitute some fish twice a week… go with salmon, tuna, herring or even some shellfish (shrimp or crab).

3. If you drink alcohol watching the games or during happy hour, go for light beer or maybe rum and diet coke… save some of your calories for actual food.

4. If you like to eat chips with your beverages, why not choose the baked ones — plenty of variety, and they taste pretty good too. Pretzels or even whole grain crackers with low fat cheese would be a ‘better’ option.

5. Make sure to buy plenty of fruit (keep 4 different varieties in the house at all times) and keep it visible. It’s hard to eat when it’s buried in the bottom crisper drawer in the fridge.

6. Try to buy whole grain breads — look on the ingredient list to see if it is truly whole grain, and shoot for ones that have at least 3-5 grams of fiber per slice.

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We are often asked, what’s an example of a good core-strengthening exercise that is simple and can be done anywhere. Here is one of our favorites, often used in yoga and Pilates.

The ‘front bridge,’ which is sometimes called the plank, is extremely simple, and when you see and experience it, you experience the muscles involved in core strength. Just pay attention to doing it right, and incorporate it into your core strengthening routine.

This exercise involves holding a position for a certain number of seconds. It’s deceptively simple and will give your muscles more of a workout than you’d think.

• Lie facedown in a pushup position, supporting yourself with your forearms on the floor in front of you, elbows directly under your shoulders, and legs supported by your toes.

• Keep your body in a straight line.

• Tuck your chin so the back of your head is in line with your spine.

• Keep your toes pulled towards your shins.

• Pull your shoulder blades out and keep your stomach tight.

• Try holding it for 60 seconds (it’s harder than it looks!). Increase the holding time as you progress during the following weeks.

At JamCore Training, we believe you can see it and achieve it. So if you can’t quite picture it from the directions, just log in and watch Jamo demonstrate! This exercise is used in the JamCore beginner and intermediate workouts, as well as the 30-Minute Anywhere workout.

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In order to shape up, it’s crucial to burn fat. Want to get in shape quick, tighen up and lose weight. Cardio sessions 5 days a week for 30-45 minutes. Stationary bike, treadmill, stepper…any cardio equipment is fine as long as you do it. Running outdoors, fast walking, swimming, basketball…the key is to do some form of cardio activity where you elevate your heart rate. For best fat burning results, do your cardio sessions first thing in the morning (on an empty stomach).

If you have sports injuries, soreness or pain be careful of what form of cardio you choose. Non-impact equipment may be the best option.

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Hard to believe that the holidays are over and that Summer is on its way. So did you stick to your New Years resolution? We gave some tips that helped our members keep their weight under control during the Winter months. Alright this time its time to fit into a bikini or bathing suit, so with a bit of commitment and some consistient steps we can help you lose some weight for Summer.

Tip 1: Control the most important eight pounds. Your brain. You’ve made the decision to lose some weight. Or a lot of it. Most of the time, people make the decision, but don’t follow through. Your head makes you fail, not your body. To harness your mind to reach your goals, set realistic, easy short term goals, daily and weekly.

Tip 2: Enlist friends and family. Make decisions with your family or people you hang out with to make it a group effort.

Tip 3: Clean the fridge. Get rid of the sugary drinks and snacks. Buy the right things to eat (see the great videos in our nutrition section!) Focus on drinking water. Though your body doesn’t need gallons of water, it is the best way to clean up the toxins in your body, it helps you feel full, and it keeps you from drinking soda or juice.

Tip 4: Choose a workout. Choose the right JamCore workout and stick with it for at least four weeks before letting your head start questioning whether you are seeing any gain (though we are pretty confident you’ll start dropping the pounds if you follow our workouts and nutrition).

Tip 5: Don’t skip meals. Try to plan ahead for your eating and drinking. You want to avoid getting ravenous, and you don’t want to be forced to grab convenient but high-calorie foods and snacks.

Have any questions about weight loss, send them to us.

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Lately I have been hearing and reading about how an increasing number of children could die before their parents. There are many health professionals that site health complications linked to a world-wide obesity epidemic as a major risk factor. Kids just aren’t getting the exersise they need coupled with poor diet and a seditary lifestyle.

Their are many aspects within society that contribute the a childs poor health including parents, school, and the increased popularity of computers, movies and video games.

It time for everyone to contribute to improving health at an early age, a little exersice each day is a great start. What will you do to help turn the tides of this epidemic?

Here is an informative article “Obese kids could die before parents, doctor warns”

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So you may have seen the first entry in our quest for the perfect six pack. Here is the secound entry featuring the beautiful Ves Marinova showing Jamo how it is done!

I know it hard to look past the picture of Ves but the video is right below and you can see her in action working with me.

Here is the link to The Perfect Six Pack - Part 1 video. Excersise videos for women and men focused on each area of the body available at JamCoreTraining.com

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