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BAREFOOT LIFESTYLE-When I was a kid I used to walk around everywhere without my shoes on. They felt restricting and unne...
11/08/2020

BAREFOOT LIFESTYLE-

When I was a kid I used to walk around everywhere without my shoes on. They felt restricting and unnecessary to the 9 year old version of me. One of life’s best simple pleasures is walking barefoot with the sand between my toes at the beach. By having my shoes off, my frame of mind shifted towards being at the beach. Just like in the corona commercials where they crack open a corona from out of the cooler and the scene shifts from a busy and stressful day at the office to a relaxed and carefree day at the beach.

As I got older it seemed like a no brainer to wear shoes, everyone else was. I started collecting shoes, from Jordans, Nikes, Vans, Yeezys, dress shoes, cleats etc. I must of had 50 pairs of shoes. I was obsessed. One of the 9 year olds I work with was always walking around without his shoes on and it brought me back to my childhood. I realized he was walking on the right path, and I flung my shoes off and never looked back. Now if you do catch me wearing shoes, its only ever going to be barefoot running shoes. I stopped wearing all of my other shoes cold turkey. The sense of freedom and relaxation was noticeable from the first moment, and over a year later, I’ve really started to notice the benefits.

I know, I know. The last thing I expect is for all of you reading this to throw away all your shoes and go barefoot. You might be thinking next that I’ll tell you to sell your belongings and move into the woods.

We love our shoes for a reason. They look good, they start conversations, convey our taste, get us compliments, it’s fun buying them, we can match them with our outfits etc etc.

Humans have been moving around without shoes for hundreds of thousands of years. Rubber soles weren’t even a thing until the start of the 20th century, and Nike wasn’t even founded until 1971. For most of human evolutionary history, we were moving barefoot or with very minimal footwear compared to what we wear now.

But maybe we should reconsider what our choice of footwear is doing to our feet. Most shoes are not designed to a natural foot shape, which ends up damaging our feet. Our feet are meant to be given the room to spread and flex, just like our hands. Your feet lose their natural arch support, strength, and flexibility when wearing shoes. The principle of use it or lose it applies here.

3 out of 4 adults have some type of foot problem. Plantar fasciitis, hammertoes, foot neuromas, flat feet, bunions, arthritis, and various movement related injuries. Women have developed 4 times as many foot problems as men. Around 55% of women suffer from bunions, which is said to be 9 times more than men. Many of these issues come from squeezing their feet into high heels or narrow shoes. This leads to a collapse of the arches and the inside ankle bone, which will lead to problems.

Your typical running shoe has an elevated foam insole that’s 1-2 inches off the ground. If you’ve ever hit the squat rack at the gym while wearing thick soled running shoes, I bet you’ve noticed the shaking and instability that comes from wearing these. For those of you who haven’t experienced this, it’s like working out during an earthquake. This is why many seasoned lifters choose to do their squatting and other forms of lifting without shoes on.

Postural imbalances and muscle tightness can develop as a response to our choice of footwear. The first are our first point of contact, and foundational to everything we do. The combination of poor footwear choices, sitting in chairs, lack of movement, poor nutrition, poor sleep, chronic stress, lack of recovery and poor movement quality has lead to a modern day injury epidemic. Could our choice of footwear be the weak foundation that brings our house of cards to a collapse?

We can begin to reverse these issues by taking our shoes off. By feeling the ground, the nerve endings on the bottom of our feet begin to tell us that we’re leaning or tilting forward, or that we’re bending forward at the waist. Over time we begin to run, walk, and stand with better posture. We greatly reduce all of the stress and strain on our bodies. Our vestibular system, which is responsible for balance, begins to awaken and new neural connections are created, which rewire ours our minds for improved balance and coordination. All of this starts happening without any additional work.

The benefits of running barefoot as opposed to your average running shoe comes from the big difference in how your foot strikes the ground. Barefoot running encourages the foot to land on the outside edge of the ball of the foot.

When running barefoot, your body absorbs the force through the balls of your feet which propels the body forward and allows us to become more efficient in our stride. We are designed by nature to pivot off of the outside edge of the foot by the 4th and 5th metatarsal. You should not be pushing off the big toe. This will lead to the ankle caving in, which then leads to the knee collapsing in, which sets us up for a variety of injuries. The inside ankle bone should stay high and the knees should push out, while keeping your feet in line with your shoulders. This is the foundation for optimal movement. (Graphics shared below)

On the flip side, your average runner might tend to land with their heel striking first, which is disastrous due to the impact force upon landing of up to 3 times their bodyweight. If you pay attention to the stride mechanics of your average Joe, pounding his joints against the pavement along his 5k stroll through the neighborhood, its no wonder there’s so many chronic injuries, repetitive stress fractures and tendinitis issues that occur among runners. Personally I gave up running on the pavement a while back, and much prefer going to a field and running in the grass if possible. Your body will thank you later.

Kids who are regularly barefoot have better-developed motor skills than those who regularly wear shoes, according to a study (linked below) from German and South African universities. A good example of this is the kids who grow up without shoes playing soccer in the streets of South America or Africa. It’s widely known these areas produce some of the worlds most talented soccer players, yet many don’t realize that these kids actually have significantly less foot and ankle problems than the kids who do have shoes. They have allowed their feet to develop the necessary strength and support system, and in turn their body develops optimal motor patterns and coordination. It’s no wonder so many talented young athletes develop in these areas.

“Michael Merzenich, Ph.D., one of the nations leading neuroscientists and a professor at the University of California, San Francisco, has written widely about the brain’s capacity for change in response to the signals it gets from the outside world including what we see, hear and feel. Dr. Merzenich has been quoted as saying that as we get older the “brain map” of our feet may not be as sensitive as it once was because of a lifetime of wearing shoes and that going barefoot may send sensory signals that could improve and maintain its sensitivity, protecting against age-related impairment of balance. He was also quoted saying that barefoot stimulation helps improve memory, focus, concentration, and overall intelligence. “

Similarly to our hands, the feet are one of the most sensitive areas on the body. Think about it- you wouldn’t wear a pair of oven mitts to text your friends or throw a baseball. Does it make sense to engage in complex motor tasks like running, balancing, or walking, while wearing thick, padded shoes that dull sensory experience?

Meditation masters from around the world have long used walking meditation as a way to clear the mind and become one with nature. Yes, there is a risk of stepping on something sharp, but this makes you become much more aware of your surroundings. Spotting rocks, sticks, pine cones, pebbles, and other objects from a short distance becomes second nature as you start to trust your senses more and major injuries are rare.

Take your time when jumping into this adjustment of barefoot movement. Personally, I wear my vivo barefoot/ new balance vibram running shoes whenever going into any strenuous activity and otherwise won’t wear my shoes unless necessary.

The phrase “walk before you run” applies both literally and figuratively here. Start by intentionally spending half an hour a day outside without your shoes on, not wearing shoes at all in the house, and getting a pair of barefoot shoes to wear while walking. As you build up a tolerance, you will start to feel what your body is able to handle. There is no need to push through discomfort, the tolerance will develop over time. I’ve found joy, balance, relaxation and freedom without shoes, and encourage you all to give it a shot.

Link to study.
1- https://neurosciencenews.com/motor-skill-footwear-9552/

EMBRACE BEING A BEGINNER- We have all been forced out of our normal workout routines over the last few months. When all ...
07/08/2020

EMBRACE BEING A BEGINNER-

We have all been forced out of our normal workout routines over the last few months. When all you did before was go to the gym and lift weights, it can be easy to feel directionless and get bored when the only options appear to be a jog around the neighborhood or some push-ups on your bedroom floor. It’s easy to see why people could lose motivation at these times. What I propose below is a viable solution to the problems many of us face, boredom, and lack of gym access.

I was hugely influenced after watching Ido Portals documentary Just Move. Ido encourages us to become generalists and not specialists and to embrace being a beginner. The generalist approach means sampling a wide variety of exercises and building skills from each of them that transfer towards you being a well-rounded mover/athlete. We all know this strategy works well with kids, hence why many parents have their kids playing 3 different sports throughout the year. But for some reason, we get away from this approach as adults.

Now granted, if you’re getting paid to play a sport, the majority of your focus will still go on that sport. But there are aspects from many styles of training and other sports that can greatly influence your performance. Ido was training Connor McGregor and had him crawling like a lizard in the grass and walking on a stairway railing like a balance beam.

Lately, I’ve found interest in a wide variety of activities. Slacklining, frisbee, hill sprints, climbing trees, yoga, swimming, hiking, biking, basketball, dancing, gymnastics, stretching, etc. The whole idea is to just develop a lifestyle around moving every day in some way. I am also constantly seeking out experiences in which I am a beginner.

When we are beginners, we are free of preconceptions and expectations. We are curious to understand things on a deeper level and are open to an unlimited range of possibilities.

Think back to when you were a little kid. We were always asking questions, learning, and letting our imagination run wild. Children ask both simple questions that are obvious, and profound questions that you’ve never considered.

Children are natural at this because they’re always beginners at something. But as you get older, it’s easy to lose touch with the qualities of mind that once came so naturally.

“If your mind is empty…it is open to everything. In the beginner’s mind, there are many possibilities, but in the expert’s mind there are few.”

I encourage you all to cultivate a lifestyle for yourselves in which you fearlessly throw yourself into a wide variety of sports, activities, and movement, just like we did back in the day as kids.
https://youtu.be/qpEntTBStQ8?t=60

https://londonreal.tv/ido-portal-just-move-full-movie/

In this, our feature-length film, see Ido Portal and London Real founder and host Brian Rose discuss topics around movement culture and more.

https://youtu.be/5l0iac-8RKgThis video speaks for itself. Learn to be your best self when you’re at your least motivated
02/08/2020

https://youtu.be/5l0iac-8RKg

This video speaks for itself. Learn to be your best self when you’re at your least motivated

"You better learn to do when you don't want to do! A lot of people need to feel fu***ng perfect for them to get after it- they need the perfect temperature, ...

Josh Waitzkin’s book “The Art of Learning” is all about finding mastery and all of the lessons learned along the way. “A...
28/07/2020

Josh Waitzkin’s book “The Art of Learning” is all about finding mastery and all of the lessons learned along the way.

“A public figure since winning his first National Chess Championship at the age of nine, Waitzkin was catapulted into a media whirlwind as a teenager when his father's book Searching for Bobby Fischer was made into a major motion picture. After dominating the scholastic chess world for ten years, Waitzkin expanded his horizons, taking on the martial art Tai Chi Chuan and ultimately earning the title of World Champion. How was he able to reach the pinnacle of two disciplines that on the surface seem so different? "I've come to realize that what I am best at is not Tai Chi, and it is not chess," he says. "What I am best at, is the art of learning."

Below are some of the takeaways I had after reading this book, as well as a short book summary from Ki book club.

https://apps.apple.com/us/app/ki-book-club-elite-summaries/id1491649148?l=es

I highly reccomend downloading this app and paying the 7.99 monthly subscription. There’s a large collection of high quality books that are all neatly summarized and easily digestible. I’ve discovered many books off of this app that I later went on to read the full versions of, or used this to refresh myself on key ideas from books I’ve already read.

-The art of mastery requires high standards and consistent practice. Take one step forward each day towards being the best version of yourself.

- Josh is only interested in working with people who are ready to imagine themselves in a daily world champion training program.

-Do less and achieve more. He is a living example of work smarter not harder.

-If you want to be mediocre, try to fix everything...If you want to be the best, you need to make your strengths so strong that your weaknesses are irrelevant

-Make failure a religion, be willing to embrace it and keep allowing yourself to fail. This is the only way you will allow yourself to find success

-How do I make my best performances my new average baseline performance?

-Breakdown and analyze everything that leads to your best performances and then figure out how you can recreate this on a daily basis.

-Breaking down complexity into small steps provides a way to deliberately practice. Complexity occurs because we try to move quickly through content. Some skills, though, are built best when practiced slowly.

“We have to be able to do something slowly before we can have any hope of doing it correctly with speed.”

-The concept of fixed vs growth mindset is discussed throughout the book as well and I have attached a few infographics to summarize the key ideas.

When you find yourself stressed, restless, tired, or overworked, it can be easy to forget to breathe properly. Breath wo...
25/07/2020

When you find yourself stressed, restless, tired, or overworked, it can be easy to forget to breathe properly.

Breath work will help you to relax, bring more oxygen to the muscles, reduce anxiety, release endorphins, and lower blood pressure, among many other positive benefits.

Try one of these techniques out today and comment below with your experience.

https://youtu.be/AOL3isokmY4

https://youtu.be/nzCaZQqAs9I

https://youtu.be/737vA-okV5E

This is the first video of the free Mini Class, click the link below for more free videos! https://www.wimhofmethod.com/free-mini-class Wim Hof Breathing gui...

THE IMPORTANCE OF GETTING A GOOD NIGHTS REST-We have all been told a million times how important it is to get a good nig...
19/07/2020

THE IMPORTANCE OF GETTING A GOOD NIGHTS REST-

We have all been told a million times how important it is to get a good nights sleep. Part of me feels like this isn’t even necessary to talk about. But most of us don’t get enough. So here’s another reminder for you. Here’s some thought provoking excerpts I’ve come across that I hope will inspire you to prioritize getting a good nights rest.

Nearly a third of American workers get less sleep than the recommended seven to nine hours of sleep a day, according to federal health officials.

The U.S. Centers for Disease Control and Prevention reported that 30 percent, or 40.6 million, of American adults are sleeping six or fewer hours a day.

Sleep helps enhance every area of your life. You are more focused, boosted immunity, reduced stress, increased athletic performance, better control of your emotions, and will burn much more fat throughout the day if you’ve gotten a good nights sleep. The opposite is true if you haven’t.

Benefits of a good nights sleep-

https://www.medicalnewstoday.com/articles/325353

Sleep and Memory- How they work together (Psychology Today)

For memory to function properly, three vital processes must occur:
* Acquisition: learning or experiencing something new
* Consolidation: integrating the new information in the brain, making it stick
* Recall: accessing the information after it is stored

Acquisition and recall occur when one is awake; consolidation, while asleep. When awake, the brain reacts to external stimuli and encodes new memories that are, at that point, unstable and subject to forgetting. The sleeping brain, with greatly reduced exposure to external stimuli, provides optimal conditions for memory consolidation, which strengthens and integrates new memory into existing knowledge networks.

At one time, experts thought sleep simply protected memory from interference by external stimuli. Now we know that both REM and slow-wave sleep (SWS) take more active roles in memory consolidation, with different kinds of memories being processed during different stages of sleep. A study in a 2018 issue of the Journal of Sleep Research, for example, indicates that one night of sleep loss can impair working memory, which is important for reasoning and planning.

Drowsy driving = drunk driving

According to AAA, 3 out of 10 drivers admitted that in the last month, they had driven a car while being so tired that they could barely keep their eyes open.

“Missing just two to three hours of sleep can more than quadruple your risk for a crash, which is the equivalent of driving drunk,” said Jake Nelson, director of traffic safety advocacy and research at AAA.

Stanford sleep study on athletic performance-

At the end of the sleep extension period, the players ran faster 282-foot sprints (16.2 seconds versus 15.5 seconds) than they had at baseline. Shooting accuracy during practice also improved: Free throw percentages increased by 9 percent and 3-point field goal percentage increased by 9.2 percent. Fatigue levels decreased following sleep extension, and athletes reported improved practices and games.

https://med.stanford.edu/news/all-news/2011/07/snooze-you-win-its-true-for-achieving-hoop-dreams-says-study.html

The researchers found that soldiers who got no more than four to five hours of sleep a night were over two times as likely to report bone or muscle injury in the last year than those who slept eight hours or longer.

https://learningenglish.voanews.com/a/enough-sleep-could-reduce-risk-of-injury-study-finds/5298737.html

The Relationship Between Sleep and Industrial Accidents (sleepfoundation.org)

Many large studies have found a relationship between sleepiness and work-related injuries. Highly sleepy workers are 70 percent more likely to be involved in accidents than non-sleepy workers, and workers with chronic insomnia (difficulty getting to or staying asleep) are far more likely than well-rested individuals to report industrial accidents or injuries. People with excessive sleepiness who also snore (a potential sign of sleep apnea) are twice as likely to be involved in workplace accidents. And tragically, in one Swedish study of nearly 50,000 people, those with sleep problems were nearly twice as likely to die in a work-related accident.

Sleep and it’s effects on athletic performance-

https://www.fatiguescience.com/blog/5-ways-sleep-impacts-peak-athletic-performance/

Now that your are aware of the importance of getting a good nights rest, be on the lookout for my next piece where I will discuss how to create an environment that puts you in a relaxed and restful state to allow for a good nights sleep, so you can wake up and conquer the day ahead of you.

It's become clear that quality and quantity of sleep obtained by elite athletes can be the edge between winning and losing, and as critical as physical conditioning and nutrition.

The Central Nervous System and it’s effects on athletic recovery- The CNS consists of the brain and the spinal cord. For...
17/07/2020

The Central Nervous System and it’s effects on athletic recovery-

The CNS consists of the brain and the spinal cord. For athletes, that system can become “tired” when it starts to have trouble communicating with the muscles of the body. CNS fatigue doesn’t happen when the muscles become tired, and not when the brain or spinal cord becomes tired, but when the communication between the two wears out.

We’ve all been there before. In your head you want to show up and do the work, but your body has no desire to do so. You feel sluggish, lethargic and like you are going through the motions, despite the fact that you might be super serious and committed about whatever it is you are working towards.

Overtraining can cause decreased performance, but also greatly increases the risk of injury.

Honestly overtraining isn’t something most people have to worry about. The CDC reports that 80% of Americans aren’t getting the recommended amount of daily exercise. But for those of us who are out there looking to push past our limits, a lack of awareness of the effect that our training has on our CNS can prove to be a huge roadblock in our pathway to athletic improvement.

When it comes to skill development, you are looking for quality not quantity. Any physical activity can and should be treated the same as skill development. On game day, it’s critical to be able to push yourself through fatigue. But the reality is, most days aren’t game day and shouldn’t be treated as such. Highly focused, high quality work will always trump mindless high quantity reps.

This is one of the key concepts that I wish I had a better understanding of when I was younger. I often train twice a day, or will have a hard workout one day and have the urge to do the same thing the next day.

As I get older, I’ve learned to listen to my body when I don’t feel like doing a workout, and to recognize in advance the effects that today’s hard workout will have on tomorrow’s performance.

I view training as one step back, two steps forward. You break your body down by training, and then recovery allows you to build it back up stronger and more efficient. If you do not take the proper time and effort to allow your body to go through this process, you will not have taken the steps forward, and will only be stalling or going backwards.

The article I’ve linked below offers some practical and actionable advice on how to handle nervous system fatigue.

https://www.muscleandperformance.com/training-performance/5-ways-deal-cns-fatigue-11887

Your training engine isn’t all bones, muscles and connective tissue. Here’s how to identify and combat fatigue to your central nervous system.

15/07/2020

WORKING OUT IN THE SUMMER HEAT-

Summer is the perfect time to go outside and have fun. It's one of my favorite times of year because there are so many outdoor activities to choose from.

But the summer heat can be a problem if you're not careful, particularly in areas with extreme heat and humidity.

It’s crucial to go into your workout being fully hydrated. Don’t wait until you’re thirsty to drink water. Your body uses water to regulate its temperature, and you are going to lose that water much faster on a hot, sunny day. Your body will need sodium and electrolytes.

Sodium Loss Factors (excerpt from livestrong.com)

“On average, you'll lose about 500 milligrams of sodium for every pound of sweat you secrete. But this will vary for each individual, as sweating depends on a number of factors, ranging from your genetics, body weight, diet and heat acclimatization.

The environment and heat play a large role as well. Running for a long distance in the summer heat will make you sweat and lose a lot more sodium than a brisk walk in the winter, requiring you to eat and drink enough sodium and electrolytes afterwards to replenish your body.

If you're an extremely active person, like a professional athlete training for hours in the sun daily, you may lose up to thousands of milligrams of sodium per day, according to Harvard Health Publishing. The daily sodium intake for athletes could be a bit higher than the average person, and would give them more leeway to consume slightly higher levels of sodium throughout the day.

But if you're simply working out at the gym for about half an hour a day, working a desk job and otherwise living a sedentary life, your sodium loss during exercise may not be enough to warrant a salty diet. “

If you are sensitive to working out in the extreme heat, it might be better for you to work out earlier in day or later at night when the sun is not as intense.

Also keep in mind that drinking caffeine has a diuretic effect, which will make you lose water.

Coconut water, salty snacks or powdered electrolyte supplements can be an alternative for people looking to avoid sugary sports drinks.

Set realistic goals and listen to your body. There will be times where you want to quit, and maybe you should. Not every day is the day to set your personal records. But greatness is found on the other side of our comfort zone. There is no better way to develop self discipline, confidence and resilience than by pushing through a grueling workout. You get out what you put in.

11/07/2020
INCORPORATING RECOVERY INTO YOUR LIFESTYLE-  It can be hard enough for some to find time to incorporate daily physical a...
27/06/2020

INCORPORATING RECOVERY INTO YOUR LIFESTYLE-

It can be hard enough for some to find time to incorporate daily physical activity into a busy lifestyle, even though we all know we should be.

We all know the recovery aspect is just as important as the training, yet this is the first place where many cut corners. It doesn’t have to be this way.

We all feel busy and like we don’t have enough hours in the day. In order to free up more time during the day, you need to make lifestyle changes.

Sitting in the same position for hours on end each day is one of the worst things you can do to your body. The spine compresses, the hips tighten, blood pools up in the legs, digestive issues can occur, your neck, shoulders and low back start to tighten up.

There’s even an increased correlation of stress, anxiety, and depression among people who spend a large portion of their day sitting.

Sitting is the new smoking. Even athletes today are what we would consider sedentary athletes. Meaning they might be active 2 hours a day but those other 22 hours they are living the same sedentary lifestyle that we all know is no good for us.

So what can we do?

Here’s some simple tips that I use daily so I can make the most of my time.

We all are going to end up sitting at some points during the day. It’s inevitable, and there’s nothing wrong with it in short amounts. The best thing you can do is to switch positions every 5-10 mins. Sometimes I sit on the ground, sometimes on the sofa, sometimes I’m in a kneeling lunge stretch or a pidgeon stretch while on my laptop. Sometimes I’m sitting criss-crossed, or I’m laying on my back. Sometimes I’m standing up, or on an exercise ball. I switch between 10 or so positions and have found that I am noticeably more relaxed, calm and productive vs when I just stay in the same position for hours on in.

I will get up and take a handful walks every day through the neighborhood to break up my day. After eating meals, I like to walk to help digest my food. I enjoy going on walks when talking on the phone, listening to audiobooks or just to gather my own thoughts. Even if you don’t have anywhere to go, just pacing around the house for a few minutes is better than being a couch potato. I’ve seen many people who are able to maintain a lean, healthy physique just by walking frequently and eating proper portion sizes of healthy foods.

When I’m watching tv, talking on the phone, or sitting around the house with friends, I’m always stretching. Just like what your dog or cat does when it’s hanging around the house.

Taking 10-15 mins to stretch in the morning when you first wake up, 10-15 mins post exercise and 10-15 mins before going to bed will help your body to recover optimally, reduce stress, increase flexibility, and be better prepared to take on the challenges of life.

Hip Mobility- If you are spending a large portion of your day sitting in chairs, it’s likely you also have tight hips. T...
25/06/2020

Hip Mobility-

If you are spending a large portion of your day sitting in chairs, it’s likely you also have tight hips. Tight hips can lead to knee pain, low back pain, and a wide variety of other issues.

“The hips are connected to every part of the body, and when they’re not moving well, there’s a chain reaction of restriction. You can’t squat easily, your hamstrings start to feel tight, maybe you compensate with certain movements when you walk which causes your back to start tightening up—and so on and so forth.”

Physical tension held in the body turns into mental tension which in turn leads to stress. Freeing up your hips will release a lot of physical and mental stress, along with helping you to move better and decrease your risk of injury. Start by taking 10 minutes each day to work on your hip mobility.

https://gmb.io/hip-mobility/

Don't get tight from sitting all day. Try these 8 stretches for better hip mobility and freedom of movement.

One of the main questions I’ve been getting this summer is “How do I get my core stronger and get a 6 pack?”First let me...
22/06/2020

One of the main questions I’ve been getting this summer is

“How do I get my core stronger and get a 6 pack?”

First let me tell you what not to do..

Don’t waste your time trying to do a million sit ups, or 10 min plank holds.

Forget about feeling the burn and focus on creating maximal tension. Choose exercises that force you to create maximal tension through your abdominals and you will be able to complete your workouts in less time, with less isolated core exercises, and more gains.

Focus on the tightness of the contraction rather than the reps. High levels of tension are a must for making a muscle stronger and the highest levels of it are available for less than thirty seconds — before the burn kicks in.

If you want your abs to show up, you must lower your body fat percentage. This doesn't happen by doing thousands of sit ups. You can train your abs all you want, but if your diet isn't in check, you'll never see that six-pack.

Women should aim to be sub 22% body fat and men should aim for sub 15%. Don’t beat yourself up if you aren’t where you want to be today. Accept yourself for where you are now, find a solution to do better, create new habits and work hard. I have seen many people make incredible, life changing physical transformations in 3 months time.

Precision nutrition has a great nutritional calculator that accounts for dietary preferences and needs, daily activity level, and what your goals are to create a free customized nutritional gameplan. I would highly reccomend this if you are looking for guidance in this area.

The ultimate calorie, portion, and macro calculator.

Personally, I get most of my core work directly from the strength based exercises I’m already doing, like pull ups, lunges, dips, squats, kettlebell swings etc. If you focus on the contraction you will really feel it.

Another hack that I have used to increase muscle contraction, along with improving my balance and coordination is doing lunges and squats on the balls of my feet instead of having my feet flat on the ground. You will notice your body immediately begin to contract as hard as possible to compensate.

On that note, I’ve also found slacklining to be the most enjoyable way to train my core and balance. It’s fun, challenging, meditative and challenges my focus. I’ve been setting mine up at the park a few days a week.

https://www.healthfitnessrevolution.com/top-10-health-benefits-slacklining/

For those of you who do not have access to equipment, or who are looking for exercises to specifically target your abs, here are the best ones that I have come across.

Bear crawl
https://youtu.be/Oll_lC4F2j8

Bird dog
https://youtu.be/k2azbhhuKuM

Single leg RDL with knee drive

https://youtu.be/-3YqCwbrMqM

Dead bug

https://youtu.be/rbemelnkHag

Hollow body

https://youtu.be/LlDNef_Ztsc

Superman

https://youtu.be/z6PJMT2y8GQ

Copenhagen plank

https://youtu.be/1NNqUQvMYGc

Rkc plank

https://youtu.be/6TKktamzq4o

Ab roller

https://youtu.be/rqiTPdK1c_I

Hanging leg raise

https://youtu.be/Pr1ieGZ5atk

Build Muscle in 90 Days - http://athleanx.com/x/my-workouts Subscribe to this channel here - http://bit.ly/2b0coMW The hanging leg raise is one of the best a...

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