My 4 Favourite Gym Ab Exercises

What does "ab" mean these days.  Well to me the abs are a group of muscles that are used to create stability, strength, power and posture in the body. This includes the proper sequencing and firing of several muscles within the abdominal cavity and surrounding area: Rectus Abdominus, External Oblique, Internal Oblique, Transverse Abdominus, Pelvic Floor Muscle, Diaphragm, Multifidi and Latissimus Dorsi. 

There are countless ways to train these muscles, from isolated movements to compound/dynamic movements.  Until you understand and are able to properly recruit the muscles independently, it is best to stick to isolated movements. See a health care professional (CHEK Practitioner, physiotherapist, personal training, strength trainer etc...) if you are unsure, it will be worth the small investment. 

I prefer compound movements because you get way more work done in a shorter period of time and they have more carry over to sport and daily activities. 

The List below are my 4 favourite:

1. Landmine Oblique Power Rotations
2. Reverse Cable Woodchop w. Lateral Weight Shift
3. Forward Ball Roll
4. Kneeling Straight Arm Lat Pull Down

If you want a great work out for the abdominal wall try 3-4 sets, 8-12 reps with 60sec rest of the above exercises. Can do in a circuit if you are feeling up for it. Be sure to do the exercises in the order above as they are in order of nervous system requirements.

Give them a try and see how you feel. 

Landmine Oblique Power Rotations

Reverse Cable Woodchop w. Lateral Weight Shift

Forward Ball Roll

Kneeling Straight Arm Lat Pull Down

SIMPLE TRICKS FOR HEALTHY GROCERY SHOPPING

I, like so many other people, don't like to go the grocery store.  They can be busy, over crowded, and pain to find parking.  As much as I don't want to go I know that I should head there as it is easier than heading to a farmer's market and much cheaper and healthier than eating out all the time.  

I am going to share with you a few of my own tips to keep the shop efficient and healthy.

1. Plan Ahead
• Make a list of what food you want to eat over the next 2-3 days including snacks
• This way you know exactly what you need to buy
• Do this prior to setting out your front door, or leaving from work
2. Eat Food Before You Leave
• Eating food before you get to the grocery store will allow you to think clearly on what are healthy choices and keep you from buying quick energy processed crap
• In the long run it will keep inches off your waist line
• Never shop on an empty stomach
3. Stick to the Perimeter of the Store
• Most of the time the good stuff is around the perimeter of the store
• This is where you will find your foods that have a very short shelf life. aka unprocessed foods
4. Caveman Sack
• Your cart should look like you stole from a caveman who just finished hunting and gathering and was on his/her way home to feed the family
• When you look down you'll see fresh green and colourful veggies, delicious meats, eggs, berries, fresh fruits, beans, raw nuts, herbs and spices
5. Small Ingredient List
• When you read the label on your food (if it even has a label) the ingredient list is made of ingredients you actually know
• what is artificial flavour and colouring?
6. Buy Certified Organic Whenever Possible
• This way you are getting the most nutrients out of the food and into your body and the least amount of hormones, antibiotics, pesticides, herbicides and fungicides
• Nutrient density / dollar organic has a way higher bang for your buck
7. Shop for Variety
• The greater the variety of fresh food you eat, the greater variety of nutrients you are going to get
• You will also become very creative with meals and not become bored
8. Snack Food
• Dark Chocolate (over 70% cacao), popcorn that you need to pop add your own melted organic butter, raw nuts and seeds all make delicious snacks
9. 80/20 Rule
• 80% of the foods in your basket should be fresh, organic, minimally processed foods
• 20% of the foods in your basket can be other

If you follow these rules you will find out that you can be in and out of the grocery store in under 25 minutes with a few bags full of nutritious foods that will give you sustained energy causing you to be and feel awesome.