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Where Have I Been All This Time!? The Ups & Downs

Sure, many of you have been wondering where I have been and why I have not composed an article in over a month. Thankfully, I am okay and the lifestyle I live is not as tumultuous as I thought it would have been; however to make things short — I am alive and well. A little over one month ago, my uncle passed away from COVID-19 and this was a curve ball thrown with a combined slider (no one expected it). My uncle was out of work due to an ankle injury suffered at home and after being out for several months, he wanted to go in and try things out. Sadly, on the first day back, he contracted the virus after co-workers pulled their masks down and he got it from another peer. My uncle battled every day while hospitalized and he fought like a warrior ’til the end; despite the virus taking his organs and then his life.

The uncertainty of times has created an entirety change of unpredictability in the world we live in, as well as, the actions taken by society that have yielded positive and negative outcomes. I experience this daily in my day-to-day activities; whether it is outdoor exercises, visiting the farmer’s market, driving by outdoor eateries and my place of employment. As a front-line worker, this virus has taken a toll on the physical, mental, spiritual and emotional health to the point that we (as a society) lack the very basic coping mechanisms to effectively manage this New World Order. Without getting into the politics or conspiracy theories clinging onto the branches of these factors, we are forever a new globe that must adapt or perish in the ashes.

While I have been away from writing, this has allowed me to better focus on myself, my family and thinking heavily about how I am forced to raise my biracial infant daughter in this chaos (systemic racism, broken justice system, profiling by police, etc). Will I really be able to protect her? Will I fail as a parent and miss warning signs of distress because of the physiological and psychological trauma I experience daily in my line of work? I can only hope and pray because no matter what scenario I have been through in life, one thing for sure is that, faith has always seen me through. I took notice that my spiritual well-being has increased and my workout regime continues to be an uphill battle (one that I’m winning).

I am thankful to be here writing to you and vow to myself that I will continue to create and conquer the beast inside of me that often steals the light from me. Yet, even in the darkness, I am proud to say I am pushing through because I was stuck in complete darkness for several years before a needle of light provided me enough hope to push forward. I will leave you with this to ponder on, a quote by Leo Tolstoy:

“Everyone thinks of changing the world, but no one thinks of changing himself.”

Stay blessed, stay positive, stay beautiful and most importantly…stay YOU!

Sources:

Center For Disease Control And Prevention (2020). Your Health: Frequently Asked

Questions, Retrieved from: https://www.cdc.gov/coronavirus/2019-ncov/faq.html

Crawford, A. (2020). A New World Order for the Coronavirus Era Is Emerging,

Retrieved from: https://www.bloomberg.com/news/articles/2020-07-10/a-new-

world-order-for-the-coronavirus-era-is-emerging

GoodReads (2020). Leo Tolstoy Quotable Quotes, Retrieved from:

https://www.goodreads.com/quotes/12841-everyone-thinks-of-changing-the-

world-but-no-one-thinks

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Maximizing Your Potential During A Pandemic

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Reach deep into your pockets and search for something behind the material blocking your ability to touch the inner seam of your denim jeans. Did you find loose change? Maybe a stick of gum and an ink pen? Or did you dig so deep that you still found nothing? All of these are valid possibilities when you pull out those favorite jeans you have worn you were 14 years old and despite all the torn holes and rustic-looking age, they are still your go-to wear. If I dug deep into my closet, I’m sure I may find a pair or two that need to be thrown out but, for some reason, we find ourselves holding onto them.

Moving ahead, something that mirrors irony to not wanting to rid of our favorite 90’s jeans is the topic of change and adaptation. By the look of one hand and five fingers, I don’t think I would bet that anyone I know around me fancies change. Change brings upon fear of the unknown — a place that is so unpredictable — we much rather maintain the same lane even if that means complacency finds habitat forever. With change comes the need for survival. Do you plug forward and adapt in disgust or do you stay stagnant and plateau in failure because of the fear associated with change.

During these trying times of state executive orders mandating stay-at-home and quarantining from work, school or life, we all must face the reality that change has already occurred. Whether we want to accept this, is up to each and every one of us and whether we see it or not, fear is leading to a hidden epidemic within this pandemic; which is an exponential increase in mental health issues. According to an article on MDlinx.com by Liz Meszaros (2020), suicide is ranked #10 among the top 10 causes of death among Americans and accounts for 1.7% of the 2.8 registered deaths.

Our emergency rooms are being flooded with individuals coming in with COVID-19 and children are now linked to an organ-depleting virus that is mimicking Kawasaki’s Disease. Some hospitals have even elected to go on divert status; which means they are full to capacity and unable to accept new patients into their facilities for care. Picture yourself walking into an emergency room with nurses donning Ghostbuster-like hazmat suits and astronaut head gear as if we were on an Apollo mission to space. You know what that causes? Pure panic and fear.

During this pandemic, it is vital to take care of our mental health and physical well-being. I have written few articles addressing how to cope effectively during this crisis and ways to fit an exercise regime into your new lifestyle. Going hand-in-hand with the aforementioned topics is the importance of maximizing your potential and not wasting your time away in the flood of negativity garnished from news and media outlets, phone alerts and the people around us. Here are some ways you can gain an edge and still yield a purposeful outcome:

Learn a new skill: Easy right? I mean how hard is it to learn a new skill or is it just the perception that there is difficulty in achieving this? All of that may be true; but if you have not found a new hobby or dug deep into your closet to pull out your Monopoly board game — you have not lived my friend! Whether you wanted to learn to draw, sew/crochet, play a new instrument or create your own music, all the above are great ideas for development. Remember that when you achieve success in learning this new skill, you reward yourself with a small token of gratitude.
Sign up for Zoom and join an event or facilitate your own meeting: Zoom is an app that can be downloaded to either your mobile phone, tablet or desk/laptop. The app is free to download and allows for up to 40 minutes of free time; which is plenty to run a group meeting with family and friends. If you don’t wish to use this for communication purposes, there are tons of free events (i.e., conference, workshops, yoga/zumba, etc.) you can sign up for on the internet. Perform a Google search for “free Zoom events” and this will yield multiple web pages for you to access and register for an event.
Attend a virtual job fair: With the current times and over 6 million people here in NJ unemployed, the economy will take several months to years to even consider the thought of stabilization. Local small businesses and major corporations have been forced to lay off staff (no matter what their tenure) and in some cases, file for bankruptcy. This is the reality we are in and there are still opportunities online to partake in job fairs. I present to you the new world of virtual job fairs. Take a chance and sign up for a virtual job fair in your city or nearest metropolitan area and get your game face on! **NOTE: Please be aware of scams occurring on the internet that offer unrealistic salaries and hourly rates for remote and work-from-home careers. Sadly, consumers must be on high alert for scammers to make your life more of a living nightmare than the virus itself.

I hope that you and your families are safe, supporting and maintaining communication with one another, wearing masks, practicing healthy hygiene and finding peace in this chaos. I wish you well and can only pray for your continued success during this difficult time. Stay well…

References:

Meszaros, L. (2020), Top 10 Causes of Death In The US In 2020. Retrieved from:

https://www.mdlinx.com/article/top-10-causes-of-death-in-the-us-in-

2020/MNpEowpA8DXKBUNcbmkpY

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My First Blog Post

Welcome to my fitness and health blog!

“Every journey leads to a maze of dreams.”
— Self-quoted.

This is my first post and I’m brand new to blogging; however I wanted to build from my social media platform and share ideas, thoughts and workouts. The blog will consist of new weekly posts regarding workout plans, meal prepping, how to correctly portion-size meals and discuss any new material that comes to fruition. Stay tuned for new weekly content and I look forward to building with you all!

New Changes

Hello everyone! I have recently been considering the thought of expanding my brand and what options I had available. To make a long story short, I have decided to make this blog and podcast into a business of my own.

In the end, there is nothing more satisfying than doing what you love. While I have several likes and interests, there is an investment future and what better way than to invest in me.

You will be seeing changes to the site in the upcoming weeks and more frequent content being produced. I hope you will love it as much as I do. Thank you to all my current subscribers and to my future ones, I can’t wait to connect.

‘Til next time…

The Power of Self-Imagination

Imagine all it took to find paradise was to simply close your eyes and plant yourself on an island of blue seascapes, palm trees and 90-degree plus weather — maybe even get in a massage with your favorite beverage. Matter-of-fact, why don’t you close your eyes and do just that? Take five minute aside and start off with three breaths in and three breaths out with your fourth breath departing off to whatever destination of paradise you find yourself in. When you land, observe everything around you from the weather and sounds of nature to the desolation or busy-ness of the traffic around you.

Picture this, an island where it is just you and a few of your basics — maybe a camera, sunscreen, a fly hat and washboard abs to show off — or maybe you want to indulge in nightlife and find yourself moving to ‘good vibes only’ tunes of a little Beres Hammond. The possibilities are endless for you in the paradise of pure ecstasy. While this journey is short, be sure to breathe in/out three more inhales and exhales to-the-point of opening your eyes back to reality. Now, was that a trip!? It cost you all but $0.00, no gasoline, no airfare and no hotel bookings — free! Can I get a… well never-mind that, I just got very excited while typing this journey that I envisioned myself in a place of bliss.

You see, the power of the self and the depth of your imagination can take you places that only you can imagine within the conscious of your mind. When I was employed for the State of New Jersey at a psychiatric hospital, I worked in the rehabilitation department and facilitated various groups to patients with all mental health disorders you can think of. And by far the greatest joy was facilitating a stress management group that discussing methods of positive thinking, living a healthy lifestyle and practicing the art of guided imagery. As a facilitator, it was fascinating to observe the patients engaged and desperate to seek an escape from the imprisonment their bodies and minds suffered from the torment of severe, persistent mental illness.

At the end of each exercise, I often asked if anyone wanted to share their journey and instantly, a sign of relief and excitement took over. Some went to beaches, others to their homeland country and some simply just sat with their friend or family member they missed on the outside. Paradise to me may be an island and paradise to you may be a sit-down, sharing grub with your favorite friend. The importance of taking care of your mind, leading a positive and healthy lifestyle and making conscious choices will transcend into whether or not you find happiness within yourself or not. The power of the mind is extremely powerful and the power of your life is truly, truly in your hands. So, I leave you with this piece of thought: Choose intelligently, decide with wisdom and consult with truth.

Re-Evaluating And Defining Your Purpose

Growing up as a young child, the world was my universe and in the universe in front of me, my scope was like a bag of skittles. Each color has its purpose, each small pebble had its sweetness and every bag was filled by a different maker — robotic or by a real person. Creativity intrigued my mind like electricity that passes through a variety of channels and wires — making connections, denying or accepting the amount of voltage requested and then churning the numbers to yield a value. Fast forward into adulthood, my radar and sensors go bonkers with alarms daily. Boy, talk about overwhelming!

Imagine a world where we are all the same: We look the same, sound similar, have no existing markers differentiating from one other and just are the plain ol’ same piece of the puzzle. What makes you unique? What makes you weird? What makes you different? If you imagined the first set of thoughts the answer would be nothing. Yet, if you imagined the possibilities within the second set of questions, the answer would be endless. Endless possibilities do not exist in a world where we choose to conform to society and become a follower amongst a room full of sheep.

In our current times of white privilege, extreme fascism, domestic terrorism, the exploitation of minority groups and suppression tied into oppression, BLM movement with strong-minded young folks advocating for lives that should matter regardless of creed, race or color, we live in a more-than-ever divided nation. As people, we have destroyed and burned our own communities, took small business out of business, COVID changed our world forever and countless lives have been lost. And for many reasons, we must stop and ask ourselves… Am I happy?

The next time, actually wait, as you are reading this I want you to stop and give yourself one or two minutes. Over the next two minutes, you are tasks to write down everything that makes you happy and gives you reason to live and on the second list, write down the things you want to modify in your life. Over the next five minutes, you are tasks to choose two things you want to modify and write a list of two measurable ways you can make the change occur. For example, if you want to eat better, you can say “Instead of buying frozen food, I will go to the farmer’s market for the next two weeks and buy $10.00 of fresh produce.” If you want a new job, you can say “I will edit my resume and have my friend review it for me over the next 30 days.” Sounds simple? Yes it is!

What is your purpose? What is your reason for living? What drives you? Ask those questions and re-evaluate yourself daily to improve and make positive lifestyle changes. I believe in you! Question is: Do you believe in you?

Workout of The Day: Reflection

In a world of trends and complacency, it is so easy to fall victim to what society conforms to and normalizes even if ethically and morally it is wrong. How does this relate to workout of the day (WOD), well let me tell you. Have you ever seen a WOD curtailed towards self-care or just stopping for a second and reflecting on life? I personally have not, therefore today’s WOD is to sit, breathe, reflect and relax.

In order to start, put everything aside for the next 30 minutes and tell your friends, family, your smartphone, iPad, YouTube and your children that you have a date with yourself and cannot be disturbed. Sounds too good? Give it 1,800 seconds, I dare ya. Wait, I triple double-dog dare ya!

Follow the steps below for a serene experience. Ready, set, go!

Photo Cred: Self Shot using Canon E60 Camera, Location: Newark, NJ (2010)

Go to a space where it is completely quiet and free of distraction.
Grab a pencil and few pieces of paper or post-its.
Take a deep breath in for four seconds, hold for two seconds and exhale for four seconds.
Think about how your week was, what you are grateful for and rid of all the negative energy.
If you have anything negative or your mind or something that you don’t like in your life, write it on a piece of paper. Scrunch up the paper and throw it in the trash.
Now, with a clear and positive thought process, write a list of three things you are thankful for on a piece of paper and read it aloud to yourself.
You may sit down Indian style or lie down with hands to your side, palms down.
Think about the three things you are thankful for and close your eyes.
While you are lying down or sitting down, repeat Step Three five times.
Move your mind to a place where you feel at ease and visualize it (i.e., the beach, your favorite vacation spot, family or friends time, etc.).
You will imagine yourself at this “place” and allow your mind to be free. Imagine yourself having the time of your life and keep focus on the things that you are grateful for. Do this for 15 minutes. (If you end up falling into deep thought it is okay because this is your time for yourself.)
Upon opening your eyes, take a deep breath in for four seconds, hold for one second and exhale for four seconds. Reflect on how the exercise was for you, how it made you feel and what were some moments that you enjoyed.

See, I knew that you could do it! Great job. You are now set with a positive outlook, mindset and reset for the new week ahead. Stay blessed, stay optimistic and stay happy!

N10Fit

Workout of The Day (WOD): Back Demolition

Welcome back and happy Saturday family! Hope everyone has begun their weekend on a positive note by getting grocery shopping done, paying your end-of-month bills or simply eating meals at home with the family. However it is you are spending your weekend, I am here as your alarm clock saying: “Ready, set, get to working (out)!”

Who wants to really workout on the weekends? Can’t I just get a break coach? Coach says “of course you can get a break, but let me ask you: do you want 99% of the results or 110%?

Well, of course, I would not lead you astray and say don’t give yourself a break from a grueling week of work, kids, work-life imbalance and other factors that welcome themselves into our lives even when the door is closed. Here, sit down, inhale (1,2,3,4), hold (1,2) and exhale (1,2,3,4) repeat. Easy right? Okay you’re done. Sike!

Okay, okay, enough of the short talk and joking around that you have to put up with me. Now to the fun part (act excited!!). Today’s WOD consists of a back workout I did today; however this is not intended to put you through hell; rather I am going to take you to heaven and back to Earth by the end. See below for today’s workout:

Deadlifts: Begin with an Olympic 45lb. barbell w/o weights and target two (2) sets of 10 to 12 rep range. For the third and fourth set, your target rep range is 8 to 10. For your fifth set, your target rep range is 6 to 8 and for your sixth and final set, your rep range varies from 1 to 4. **By the time you are at set five and up, you are repping out and have to maintain form, focus and effective quality lifting techniques.

2. Bent-Over Rows: Utilizing an Olympic 45lb. barbell add 5 to 10lbs for the initial set. By this time, your muscles are getting that “pump”, your body temperature and HR are increasing and blood flow is steady. For the purpose of this exercise, you will complete four (4) sets of 8 to 10 rep range. You may maintain the weight plates on the same number or gradually increase 5 to 10lbs. up from the previous set.

3. Trap Shrugs: Utilize a trap bar or Olympic 45lb. barbell for a target of 80 to 100 total reps. For those at beginner or intermediate level, you want the weight to be challenging but not too difficult as you advance per set. You will complete a total of four (4) sets of 20 to 25 rep range. Begin with the lightest possible weight and gradually add 5, 10 or 15lbs. to the next weight. Maintain a steady, consistent pace to be most effective and hold when shrugging to attain the greatest gains!

And that’s all folks! (Bugs voice)

Thank you for reading this article and please feel free to drop a comment below on what you liked, disliked and what you would like to see in the near future. I wish you and your families a wonderful and stress-free weekend!

Sources:

Unknown, A. (2018). 5 Awesome Benefits of The Trap Bar. Garage Gym Lab. Retrieved

from: https://garagegymlab.com/5-awesome-benefits-trap-bar/

Worthington, M. (2020). What’s The WOD? Decoding The Language of Crossfit. Men’s

Journal. Retrieved from: https://www.mensjournal.com/health-fitness/what-wod-

decoding-language-crossfit/

Workout of the Day: Abdominals

I thought I would switch it up and provide you with a workout of the day that you can choose to either complete later today or throughout your week routine. For those of us that are hesitant to step foot into a gym, no worries, this is for you! Before this whole crisis hit and mid-way through it, I was a heavy advocate for opening the gyms to at least a 25% capacity and have scheduling of sessions that way folks could still get in their exercise and maintain good mental health. However, as the crisis loomed and worsened — eventually plateauing (to an extent) — I am advocating for the use of building a home gym or using the Earth as our stomping ground.

So without further ado, grab yourself a bottle of water, towel and yoga mat/carpet to lie on. The workout of the day (WOD) is targeting abdominal muscles as a whole and you may find the workout below along with videos from YouTube to use as reference.

Disclaimer: These videos are not created by me and will be referenced below at the end of this post. Please consult a physician before beginning any new workout regime due to any existing medical conditions. Focus on maintaining proper breathing, hydration of fluids/electrolytes and perform as many reps as you can while maintaining proper form. Do NOT take any shortcuts or rush through because you will risk injury and ineffectiveness of routine. Now… 1, 2, 3…GO!

Warm-Up: (Consists of 5 to 10 minutes cardiovascular activity — Choose one of activities below.)

Cycle on recumbent bicycle or spinning bike for 5 to 10 minutes to increase body temperature and blood flow.
Jump Rope for 5 minutes (five sets of one minute intervals)
Complete a 1/2 mile walk (2 laps around track or use GPS on phone and walk around neighborhood).

Workout: (Target time to complete is 15 to 20 minutes)

Plank — Hold the position for 30 to 45 seconds for three sets. This can be performed in either one of two ways: Starting push-up position or one forearms.

2. Bicycles — Alternate elbows to touch inner thigh and do this with a controlled motion for three sets of 30 seconds. (Do NOT do this as fast as possible!)

3. V-Ups — Perform two sets of 15 to 20 V-Ups by touching your fingertips to the tip of your shoes.

4. Side-To-Side Taps — Perform 10 reps on each side for a total of three sets.

5. Crunches — Place hands at the side of each ear, contract your core and move up to perform one crunch. Do NOT place hands on neck to prevent strain of neck. Complete three sets of 10 reps.

6. Wood Chops — Grab a broom stick or 5lb medicine ball and only move your torso (do NOT swing your body.) Start by lifting ball or broom up to your left side and twist downwards (bending knees) to your right. Perform 10 reps of each side for a total of two sets.

Cool Down: Perform three minutes of dynamic stretching by focusing stretches on your core, obliques and lower back.

CONGRATULATIONS, You have completed the WOD! Go on and have an awesome rest of your day. To make this workout fun, share with a friend and challenge one another to complete the workout with proper form.

Stay blessed. Stay positive. Spread love and deliver joy!

Sources of videos:

Ian Williamson Fitness

Scott Herman Fitness

LiveSTRONGcom

Runner’s World (3V)

Why It Is Important To Say Thank You

Early this morning, I was talking to a nurse in the emergency room about the depravity of our mental health crisis in New Jersey and the exposure we (as emergency responders) see on a daily basis. The young lady stated “I don’t know how you guys do it. You have to listen and be around in 24/7, listening to people’s problems and dealing with everything else that comes along with it. I give you lots of respect because this (ER work) is a great first step, but I couldn’t deal with what you guys deal with.” Indeed, it is true that not everyone is equipped to work in behavioral health and even more importantly, it is a stark reminder that emergency workers in the field need to practice self-care. In return, I commended this young lady for the work she does on a daily basis and said ‘thank you‘.

Often we find ourselves in an abyss of chaos from the day-to-day activities and responsibilities were must complete. Even afterwards, we (as a society) feel that more time is needed in the day to accomplish our tasks at hand. I am writing this article for the simple fact that saying thank you with a genuine heart needs to be practiced more or kindly saying ‘I appreciate you’. Speaking for myself, in the eight years of behavioral health that I have been working, I have received more thank you’s from clients, consumers, families and patients than I have received from leadership. I believe this is part in fact that leadership is hyper-focused on performance and statistics for quarterly QA reports that leadership fails to recognize the hard work that yields outstanding outcomes.

The art of thank you derives from the pathways in which cards and little notes of appreciation are left when someone performs an act of gratitude or goes above and beyond their duty. Alternatively, the best way to say thank you is with an authentic and genuine approach. If the thank you comes from a good place, then the receiver will interpret this as its pure form. However, if the thank you comes from a place of negativity or saying it just to say it, then the receiver will interpret this as a sign of ignorance. In the world of chaos, pure hatred and social isolation, I demand that we (as a society) learn to love and spread peace into one another’s life.

The result of COVID-19 has forever altered the way we live and how we operate in our jobs, family duties and self-care. The world has be shaken, tossed and crushed by unnecessary acts of medical martial law taking the lives of our geriatric and youth, as well as, exposed our front-line workers to more post-traumatic stress and compassion fatigue. So, I challenge you to find a positive in each day you live and journal it down in a notebook, write a post it and stick on your mirror or tell a friend. Lastly, a bonus gift in this challenge is to deliver a genuine thank you to anyone that is deserving whether you know them or not.

Let me be the first to start and say: THANK YOU to all of you!

Stay blessed, stay positive, spread love and plant peace in your lives…

Sources:

Griffin, J. (2018). The Value Of A Well-Written Thank-You Note. Retrieved from:

https://www.forbes.com/sites/jillgriffin/2018/08/07/the-value-of-a-well-written-

thank-you-note/#490776246500

Maynard, M. (2020). We need to revive the lost art of the thank you note. Retrieved

from: https://www.considerable.com/life/etiquette/bring-back-thank-you-notes/

At-Home Exercise Series: Core Stabilization

During this long period of unknown certainty, banks, salons, barbershops, casinos, schools and gyms are closed. Healthcare organizations are opting-in to the future norm of what is telehealth; which consists of virtual appointments with your primary care physician. In the online world of fitness, personal training coaches have adapted telehealth long before it became a thing. With business owners being kind and waving membership fees, members are stuck at a limb on how to go about their exercise regimes. Luckily, for you, you have the option to train online with your personal trainer (if you can afford to) and continue marching towards your monthly goal.

Whether you are a gym rat or a couch potato, one thing is for certain, you have stumbled upon this read because you want to achieve the almost impossible — six-pack abs. Unfortunately, just reading this article and doing the exercise a few times will not result in six-plus abs with razor cut sharp detail as though you are Gerard Butler in the movie 300. Yes, you will gain Spartan spirit and you will achieve a stronger core. In the end you will thank me and I will give you a high five! Without further ado, let’s get started on the road to a stronger core.

Abdominal and Core Workout

Plank to Push-up, 3 Sets of 10 = Total 30 reps: Start off by getting into a push-up position with hands shoulder-width apart, feet no longer than six inches apart and back straight. Proceed to lower yourself and bend your arms to have your forearms on the floor while contracting your abs for a three second hold. In that same motion, bring yourself back up to the push-up position and that is one (1) rep. Complete 3 sets of 10 reps without a break.

Plank Hold, 30 to 60 seconds x 10 reps = Total of 10 reps: Similar to the above exercise, you are focusing here on core stabilization by engaging your abdominal, chest, lower back and arms (bicep/triceps/shoulder). To begin, start in push-up position and be sure to keep your back straight, feet no longer than six inches apart and arms straight. You will NOT be lowering your body at all. Hold this position for 30 seconds (beginner) to 45 seconds (intermediate) to 60 seconds (advanced) — this is one rep. Take a short break under 30 seconds and repeat 10 times for a total of 10 reps.

Leg Raise, 30 seconds x 10 reps x 2, Total = 20 reps: For this exercise, grab a yoga mat or lie on a firm surface (not your bed). Proceed to lie on the floor with hands at your sides and feet together. Next, you will pull your belly button towards you spine, contract your abdominal muscles and lift both your legs together (no more than four inches off the ground and straight). Do NOT bend your legs! Hold for a total of 30 seconds and then gradually lower your legs to the ground. This is one (1) set. Complete two sets of 10 reps for a total of 20 reps. Modification: When raising your legs up, rather than keeping hands at your side, you may extend your hands above your head or off to the side in a crucifix-like stance to ease the tension on your lower back. For those with back issues: Complete one set of 10 reps and if needed, roll a towel and place on your lower back for comfort.

Pendulum Windshield Wipers, 2 sets of 60 second movement = Total of 2 sets over 120 seconds: All jokes aside, this does not require water, a sponge or car wash soap (you have to have fun while doing these things). For this exercise you will either use a second person or grab onto something sturdy that will not move; such as a pole, metal desk leg or your yard’s fence. This exercise will be performed by lying on a firm surface or yoga mat. Begin by lying down with feet together and either grabbing onto a second person’s ankles or a sturdy object that will enforce your stabilization. If using a person: Grab their ankles with both hands and lift up both your feet together. Your legs must be straight and cannot be bent at all! The second person will be instructed to gently push your feet to the left, right or straight in front of you. Nothing is moving but your legs that are being involuntarily swung by the push motion of your partner’s discretion. To key in on stabilization, your belly button will be pulled towards your spine and your abdominal muscles contracted. Complete two sets of one minute movements and be sure to rest for 30 seconds between sets. If using a metal object or bottom pole of fence: You will complete this exercise the same way as above, with the exception of your pulling your feet up to align with your head and swinging your feet from left to right on your own. This exercise is slightly more difficult because you are in control and decide which direction you will go. Do NOT cheat yourself and go halfway. Feet must NOT touch the ground; however go low enough that they are no more than 1/2″ off the ground.

I believe in you and that you can achieve great success in completing the above regime. Abdominal exercise do not require a long period of time; however they do require core stabilization work and contraction to engage the necessary muscles. Be sure to stretch afterwards, hydrate appropriately and maintain a portion-controlled diet throughout the remainder of your day. This sets can be completed two to three times a week for effective results. Happy burning!