target.fitness • June 26, 2022
Getting to the Core of the matter
Abs abs abs – we all dream of having that washboard, model stomach, right? Take a look around every gym and you’ll see people of all shapes and sizes chiselling away at those abs with core busting exercises like crunches, bicycles, the ab wheel, and other moves that’ll make it hurt to laugh tomorrow. A popping six-pack might look great, but how many of us actually know the importance of our core muscles and what they really do?
WHAT ARE THE CORE MUSCLES?
Turns out it’s not all about abs. Your core is actually an extremely complex set of muscles, extending far beyond that six pack, including everything besides your arms and your legs. According to Sports MD the core is actually composed of as many as 35 different muscle groups connecting into the pelvis from the spine and hip area. Each muscle exists within 4 regions; back extensors, abdominals, lateral trunk muscles, and the hip muscles.
Ok, so that’s the boring anatomy bit done. Now what do they actually do for us?
WHAT DO CORE MUSCLES DO?
OUR SUPPORT SYSTEM
You may not realise it, but your core muscles provide that bit of support needed to perform even the most mundane of everyday activities, from getting out of bed, to sitting in a chair, reaching for that choccy bar on the top shelf and even standing still. They literally keep you upright, acting as the base support for your entire body.
Ever wondered why you don’t fall over when running on the bumpiest terrain? Your core. Who knew those ab crunching exercises that you perform in the gym actually lessen your risk of falling face first?
MUSCLE MOVER
Think of your core as the initiator for every single movement your body performs. Even when they don’t seem that important, your core is often the first to the party for every plane of motion. Pretty much any physical activity that we do, from football, to dancing, to runs, are powered by the force of the core.
Building a stronger core also means that you will experience less muscle fatigue and better endurance, helping you perform those activities to a much higher standard. So building that core enhances your other muscles too – no brainer.
STRONG CORE = HEALTHY BACK
It’s never good to put too much pressure on ourselves…or our backs. If you don’t have strong core stability and support acting as a base for your spine, it is likely you’re going to compensate with other muscles and over-pressurise your lower back.
A weak core is actually one of the number one risks for potential injuries, especially in that lower back area. Weaker core muscles also contribute to slouching and bad posture, which in turn heightens wear and tear on your body. Injuries are no fun for anyone, so make sure you make strengthening your core a priority.
THE BEST CORE EXERCISES
How do I strengthen my core we hear you ask? Well, luckily for you we have our Core Stability or Abs Blast class available - take a look at https://bookwhen.com/targetfitness for further details.
Food is not “just food.” Food is part of culture. Food is part of family. Food is part of celebrations. Food is part of religion. Food is part of tradition. Food is part of so many aspects of life far outside of simply being “fuel.” The goal isn’t to eliminate your “emotional relationship” with food, the goal is to not allow your emotions to dictate your actions. The goal is to be consciously aware of the decisions you make rather than justifying actions you aren’t proud of because of your emotions. So stop looking for a way to suppress or eliminate your emotions. And, instead, hold yourself to your own highest standard. Quit breaking promises to yourself. Recognize your emotions and, simultaneously, don’t allow your emotions to control you. Easier said than done, I know... So is everything in life. But just because it’s easier said than done doesn’t mean it’s not worth doing.
I’ve said this before and I’ll say it again. Some people struggle with self control. They want to lose fat but have difficulty saying “no.” They mentally justify it in saying they’re “flexible dieting.” But flexible dieting doesn’t mean “eat junk and lose fat.” It means “don’t feel guilty for having a treat - but you still have to be wicked consistent to make significant, lasting changes.” For them, practicing self control and saying “no” more often might help them achieve their goal. Other people struggle with food anxiety. They get anxious at the thought of going out to eat at a restaurant because they don’t want to “ruin their progress.” They feel bad for having a slice of cake at their own birthday party. They know it sounds silly and they often give their friends/family/clients amazing nutrition advice that promotes a more flexible approach... but they struggle with it themselves. For them, saying “yes” more often and having a treat might help them achieve their goals. Progress is not only measured in weight loss or fat loss or measurements or numbers or quantifiable data. Progress is also measured in mental, emotional, and behavioral changes. And, candidly, if you don’t improve your mindset first, any physical changes/improvements are going to be short-lived. Because sustainable results only happen with a sustainable mindset.
It’s wild to me that this is even a thing. Often, people message me asking if it’s “ok” to eat fruit because “it has so much sugar 😱.” I get bombarded with messages from “coaches” and “professionals” telling me I’m basically sentencing people to death by encouraging them to eat fruit. What is going on. It’s fruit... Apples and grapes and bananas and oranges and watermelon and strawberries and raspberries and blackberries and blueberries. We’re talking about fruit, people. You’re worried about the “damage” caused by eating FRUIT!? What is going on? No one ever got fat from eating fruit. No one ever became unhealthy from eating fruit. No one ever looked back on their life in their death bed and said “you know...I really should of had less fruit.” No one ever got massively overweight and said, “man...I really think it was the grapes that did it.” Let’s use some common sense. Fruit. Eat it. It’s good for you.
