Don't Do Crunches!

Do your regular weight-training routine—on your feet. "When you weight-train standing up, your abs have to work to stabilize the spine and keep you upright, giving you more bang for your buck," says Alwyn Cosgrove, C.S.C.S., a personal trainer in Santa Clarita, California. So, if you normally do leg presses, do squats instead. Lying leg curls? Do Romanian deadlifts. Seated biceps curls? Stand and curl. Whatever the move, make sure the stabilizing muscle tension stays on your abs, not your lower back.

Broderick Sorrell
www.brodericksorrell.com

Fuel for fitness

Planning on picking up the pace tomorrow? Eat food that will help keep you going strong. For breakfast, opt for a high-carbohydrate meal—one similar to what you'll be eating on race day, so you can find out what foods digest best (for you!). Try a whole-grain English muffin or a bagel with peanut butter or a low-fat cream cheese. Then, have a well-rounded meal post-workout to help with recovery. Andrew Kastor's favorite? One to two slices French toast with a side of fruit. "The protein-to-carbohydrate ratio is perfect for enhancing my recovery," he says. We like that it's super-yummy, too.



Rapid Results Boot Camp Rockville

How to find time for exercise on your own

The best practice would be to wake up half an hour early and exercise. If that’s not possible then a late evening workout should suffice. Those who have never worked out before can start with a 15-minute walk at a normal pace. Gradually increase the pace and duration.
Once you are used to walking and start enjoying it, try to incorporate other forms of workouts. Some of you might even enjoy working out in a gym. Beginners who prefer working out at home would do well with a personal trainer for a few months.
Those who have exercised before can do surya namaskars, squats, lunges, toe touching exercises, push-ups, dips and crunches a few days a week. It would also be a good idea to get a few home workout videos. But be careful and don’t overdo. You may end up with injuries and be put off by workouts forever.
The bottom line is to do something that you enjoy and can sustain for long. Exercising should become a part of your life. Besides weight loss, exercise is a great way to charge you up for the day ahead or to and wind up your day.

Fitness Boot Camp
7am-8am & 530pm-630om
601 Harrington Road
Rockville Md 20877
www.BroderickSorrell.com
brodsorrell@gmail.com