Take Your Workouts To The Next Level – 10 Hybrid Exercises

Take Your Workouts To The Next Level – 10 Hybrid Exercises

The number one excuse I hear is “I don’t have time.”

And often friends and trainers will say back one or a combination of these things…

“Yes you do. You just have to make it a priority.”

“That’s just an excuse. All of these people have busy lives and fit it in.”

“You’ve got to make time and take care of yourself!”

“We often struggle to take time out for ourselves, but if you don’t take care of yourself, how can you take care of others properly?”

While all of those things can be true, I think one thing we often forget about when people say they “don’t have time,” is that they believe to get the results they want, they need to spend hours in the gym.

They believe that if they aren’t going to the gym 5-6 times a week for at least an hour, they won’t get the results they want. So then…if they can’t do that, what’s the point of even going a little!?!

Instead we’ve all got to realize that getting results can fit our busy lifestyle. That results don’t require hours in the gym. They require efficient workouts with movements that get us the most bang for our buck in the least amount of time.

That is why I LOVE Hybrid Exercises.

What are Hybrid Exercises?

Hybrid Exercises are moves that combine 2 or more other exercises to work as many large muscles groups at once and even often work us through multiple planes of motion in the same sequence.

These are efficient movements because the work a lot of muscles at once to help you build functional strength in less time.

Plus by combining two moves into one quick exercise, you can even really target a specific area and work it double in one movement. I find this very effective especially when it comes to working the legs and glutes. You can often have trouble really getting the glutes working by doing compound exercises alone.

But if you create a hybrid move that not only activates by isolating the glutes and then strengthens the glutes and legs with a compound move, you’ll feel EVERYTHING working in less time!

By doing Hybrid Exercises, you can even get in a killer workout in just 5 minutes.

Hybrid Exercises are sure to challenge even the most advanced lifter and not only help you build strength but also improve your conditioning.

Below are 10 of my Favorite Hybrid Moves.

 

10 Hybrid Exercises

Jack Burpee:

The Jack Burpee is one of my favorite burpee variations because it is a hybrid of the plyo jack, burpee and plank jack. It is a great full-body, core-intensive move that will also really get your blood pumping! It will really work your core, glutes, legs and shoulders.

jack-burpee

To do the Jack Burpee, start standing with your feet together. Squat down slightly as you bend over and place your hands on the ground. Jump your feet back into a high plank position with your feet together.

From that high plank position with your feet together, jump your feet out wide. Do not let your butt go up in the air as you jump your feet out. Jump your feet back together quickly then jump your feet into your hands and come up back up to standing.

As you lift your hands and come back to standing, perform either a basic Jumping Jack or a Plyo Jumping Jack. If you do the Plyo Jack, you will jump up off the ground as you spread your legs wide and swing your arms up to the side and overhead.

To regress the movement, step back into a plank position instead of jumping back. You can also step your feet out to the sides and back in when doing the Plank Jack instead of jumping. And at the top, perform a Basic Jumping Jack or even no Jack at all.

The quicker you do the movement and the bigger and higher your Plyo Jack is at the top, the harder the move will be.

Side Lunge to Leg Lift:

The Side Lunge to Leg Lift is one of my current favorites. It is a great frontal plane movement to work those glutes with a compound and isolation exercise back to back. Any time you can target those glutes in multiple ways and even isolate them, the more you are really going to get them working and pumped!

To do the Side Lunge with Leg Lift, start standing with your feet together. Then step out to the side and sink into a side lunge. Sit your butt back as you sink down and bend that outside knee. You may hinge at the hips, but do not simply lean forward. Make sure to sit your butt back and keep both heels down. Do not bend the other leg as you lunge out and keep both toes pointing straight ahead.

Then, driving off that foot you step out with, come back up to standing. Feel your glute working to help bring you but up to standing tall with your feet together. Lightly tap your foot down as you stand up to help you balance, if needed, then lift the leg you just lunged out with up and out to the side. You’ll do a straight leg lift to the side. Try not to let your leg really rotate up as you lift.

Do not worry about how high you lift, but focus on lifting it straight out to the side using your glute. You’ll feel this in the outside of your hip. Try not to lean away too much, just a little if needed for balance. Also, don’t throw your leg up and just swing with momentum. Really feel your glute working to lift.

Tap your foot back down then lunge back out to the same side and repeat until all reps are complete.

 

Renegade Row Push Up:

I love any time you can work on core stability while working both of the big muscles of your upper body – your chest AND your back. Plus, I’m thrilled when you can get in more back work to your workout routine as we still rounded over way too much during the day and need to strengthen our backs! That is why the Renegade Row Push Up may just be my favorite upper body Hybrid Exercise!

This move will work your arms, shoulders, chest, back and even your core and glutes. Your core will have to work hard to stabilize as you row and prevent rotation!

renegade-row-push-up

To do the Renegade Row to Push Up, you can use dumbbells or kettlebells. Place them on the ground about shoulder-width apart with them just outside your chest. Place your hand on each dumbbell or kettlebell with your palms facing in so the weights are parallel. While placing the weights closer together on the ground will make it more of a narrow grip push up and work your triceps even a bit more, it will also help make it easier to stabilize your core as you row.

Then set up at the top of a plank with your arms straight and legs out straight behind you. You can do this from your knees or your toes. The closer together your feet/knees are, the harder the move will be on your core because you won’t have as wide a base to fight rotation during the row.

From this plank position, perform a Push Up, dropping your chest to the weights. With your body moving as one unit, lower down and press back up. At the top of the Push Up, row one dumbbell up to your side, driving your elbow down and back toward the ceiling.

Lower the weight down and then perform another Push Up. After the Push Up, row the other dumbbell up. Make sure not to shrug your shoulders as you row. You want to feel your back working. Also, fight the urge to rotate open as you row. Keep your body in a nice straight line from your head to your heals. Really focus on squeezing your glutes.

Beginners may need to do a row on each side after each Push Up to eliminate some of the Push Ups. They can also use just bodyweight or even do this from their knees.

Advanced exercisers will want to do only one row after each Push Up and use heavy weights.

Side to Curtsy Lunge:

Lunge sequences are a great way to work your legs from numerous angles and even really get your blood pumping. You can also target different muscles in your legs based on the lunges you include. Plus, because we move in every direction in everyday life, you can really build functional strength by lunging in different directions!

One of my favorite lunge sequences is the Side to Curtsy Lunge because those two lunges can really work your glutes!

side-to-curtsy-lunge

To do the Side to Curtsy Lunge, start with one side, say your left side. Lunging with your left foot, step the left foot out toward “9″ on the clock to perform a side lunge.

As you lunge out to the side, bend your left knee as you keep your right leg straight and sit your butt back. Don’t be afraid to hinge forward slightly, hinging at the hips, to really push your butt back and load your glute. Bend that left knee as you keep both toes pointing straight ahead. Keep your left heel down as you sink into the lunge. Keep your chest up even if you slightly lean forward to push your butt back. Do not round over.

Then drive back up to standing, pushing off your left foot to come back center. Do not bend your right leg to come back center or swing your body. Really push off that outside leg and drive off your heel.

If you need to, touch your foot down center as you stand tall to help you balance before moving into the curtsy lunge. If you don’t need to tap your foot down, move right into the curtsy.

Lunge back into a curtsy lunge with your left foot, stepping your left foot back behind your right leg. You will reach your left foot back to about “5″ on the clock as you bend your front and back knee almost as if you are going to half kneel on the ground. Make sure you step far enough back (do not keep your left foot too close to your right) so that you can bend both knees and sink down into a deep lunge. Keep your right heel down on the ground and your chest up. Make sure you feel the outside of the front glute (in this case the right) really loading as you sink down. Do not rotate open but keep your chest and upper body facing straight ahead. You really need to sit your butt back and load that right glute.

Then drive through your front heel to come back up to standing center. Squeeze your glutes at the top and move right back into a side lunge on the left side.

Complete all reps on one side before switching. Add weight to make the move more challenging. Beginners may not go as low and may use only bodyweight.

Pull Up with Knee Tuck:

Pull Ups are a must-do move. Whether you can do full or are still working with an assisted variation, pull ups are a great back and core exercises. And you can make them even more core intensive with a Knee Tuck! So if you want to take your Pull Ups to the next level and really work your core, try the Pull Up with Knee Tuck.

To do the Pull Up with Knee Tuck, hang from a pull up bar with your palms facing away. If you want to do a chin up variation, simply turn your palms toward you. Hang from the bar with your arms fully straight and legs hanging down.

Then leading with your chest, perform a pull up. Feel the sides of your back working to pull your chin above the bar. At the top, pause and then tuck your knees into your chest. Straighten your legs back out and lower back down.

Repeat pulling back up. As you do the pull up, think about leading with your chest and drive you elbows down. Even think about gripping the bar hard to help you activate everything.

To make this move more challenging and even work your obliques, you can do a knee tuck circle as you pull up.

Beginners may need to start with just a hanging knee tuck or even an assisted pull up. They can also do a Leg Lowers Plus to work their core and start activating their back!

For more Hanging Ab Exercises, try these!

Bird Dog Push Up:

If you want to build killer core strength and work on stability as you work your chest, shoulders and triceps, you will want to try the Bird Dog Push Up. From your toes, this move will be super challenging and advanced. To regress do it from your knees.

Whichever you do, do not let your butt go up in the air. Really use the bird dog as a chance to work on shoulder and core stability as you brace your abs and engage your glutes! Do not rotate in that bird dog and build anti-rotational strength!

bird dog push up

To do the Bird Dog Push Up, set up in the high plank position from your hands and toes with your hands under your shoulders and your feet about hip-width apart. If you bring your feet closer together, it will make the move more challenging. Make sure your core is braced and your body is in a nice straight line from your head to your heels.

Then, with your body moving as one unit, perform a push up, dropping your chest to the ground. Do not let your elbows flare way up by your shoulders. You do not want your arms and body to create a “T” shape. Press back up to the high plank position. Make sure to keep your core engaged and drive back through your heels so your body stays in a nice straight line. Do not let your hips sag or your butt go up in the air.

At the top of the push up, lift your opposite leg and arm up, reaching your arm out straight toward the wall in front of you as you lift your foot back toward the wall behind you. Keep your core engaged and squeeze your glutes as you lift the leg and arm. Do not let your body rotate open or your hips sag toward the ground. Do not let your butt go up toward the ceiling as you lift and pause to hold.

You do not need to lift super high. It is more about lifting toward opposite walls and engaging your core and glutes to stay balanced. Hold for a second or two at the top and then lower back down and repeat the push up. Make sure your body moves as one unit. Do not tuck your chin or let your hips sag.

Then perform a Bird Dog on the other side, lifting the opposite arm and leg up. Keep performing a push up then a Bird Dog, alternating sides.

Beginners can do the move from their knees or even simply lift either their leg or their arm instead of lifting both. It is better to regress and perform the movement properly than to do the full Bird Dog Push Up with your butt up in the air.

Squat to Lunge:

Split Squat Jumps and Squat Jumps are two great cardio-leg exercises by themselves. But when you combine the two together into one jumping move, you’ll feel those legs burning even more! The Squat to Lunge is a great way to really work those legs as you get your blood pumping!

squat to alternating lunge

To do the Squat to Lunge, start with your feet about hip-width to shoulder-width apart. Squat down, sitting your butt back. Do not round forward as you squat down. Keep your heels down and sink your butt so that your quads are about parallel to the ground.

Then jump up and switch into a lunge stance as you land. One foot will be forward and then other will lunge back as you drop your back knee down toward the ground. Sink low in the low and keep your chest up.

In the lunge, your front heel should be down and your weight should be fairly centered.

Jump back into the squat and then lunge on the other side. Move quickly, exploding up off the ground to switch.

Beginners can start with stepping between the two moves instead of jumping.

Tabletop Dip Toe Touch:

Work your triceps, shoulders, quads and core, especially your obliques, with the Tabletop Dip Toe Touch. This is a great move to build core stability and may even challenge your balance and your mobility.

Plus it is just so fun! We’ve even come to call it the Dancing Crab at the gym!

To do the Tabletop Dip Toe Touch, start with your butt on the ground and then place your hands behind you as you bend your knees and place your feet flat on the ground.

Then lift your butt up off the ground. Perform a little dip, bending your elbows as you touch your butt back down to the ground.

Then lift up, bridging your hips up a bit, as you kick your leg up and reach your opposite hand to touch your toe. Place your hand and foot back down, then repeat the dip and then kick the other leg up and reach your other hand to touch your toe.

Move quickly without rushing so much that you don’t stay balanced. Also, make sure to perform a little dip after each toe touch, bending your elbows slightly to touch your butt down.

Single Arm Plank Jack:

If you want a move to challenge your coordination, shoulder stability, core strength and even your cardio, then you’ll love the Single Arm Plank Jack. It is a great combination of the plank with shoulder tap and the plank jack!

This is an advanced move. Beginners will want to start with the Basic Plank Jack. Really fight against rotating as you perform this move.

To do Single Arm Plank Jacks, set up in a high plank position with your hands a bit closer together under your shoulders and your feet together. Brace your abs and make sure your body is in a nice straight line.

Then jump your feet out wide, and as you do, lift one hand to touch your opposite shoulder. Resist the urge to really rotate as you lift the hand or let your butt go up in the air. Try to keep your hips down and your core as square to the ground as possible.

Jump your feet back together and place the hand back down. When you quickly jump your feet out again, this time lift the other hand to touch your opposite shoulder. Jump quickly back in and lower the hand back down. Keep repeating the jack with your feet, alternating which hand you lift to tap your shoulder.

Beginners can do a basic Plank Jack without the shoulder tap. For the Basic Plank Jack, click here.

Superman Banana:

Not only is this move super fun because you get to roll around on the ground, but it works both the anterior and posterior of your core. You’ll work both your abs and your back and butt!

And if you get to coach someone doing it…Even better as you get them rolling around on command!

superman-banana

To do the Superman Banana, lie face down on the ground and reach your hands overhead with your legs out straight behind you. Then, squeezing your glutes, lift your chest and legs up off the ground. Try to get your chest up as high as you can and your quads up off the ground if possible.

You should feel this in your back and glutes. This is the Basic Superman.

Keeping your arms and lower legs up off the ground, roll over onto your back. Try not to push off with your hands or feet as you roll. You may need to use your arms just a little especially if you are a beginner, but the goal is to roll without pushing off.

Once on your back, keep your belly button drawn in toward your spine and your legs and arms up off the ground. Your neck and head should be in a neutral position. This is “Banana.” Beginners may find they need to lift their legs up higher toward the ceiling or bend their knees to keep their low back against the ground and their abs engaged.

Then roll back over into Superman. Again do not push off with your arms or legs. Hold in each position (Superman and Banana) for a few seconds before rolling back over.

For even more Hybrid Exercises, check out these two videos below!

 

You Can’t Get Results In 5 Minutes…

You Can’t Get Results In 5 Minutes…

I HATE that people think they have to go to the gym for hours or even do two-a-days to get results.

And before you get mad because you are doing these things, I’m not saying you CAN’T…I just don’t think you need to…and more IMPORTANTLY that isn’t the only way to get results.

Having the attitude that you need to spend a certain amount of time working out or it doesn’t “count” is what holds way too many people back from not only getting started, but staying consistent.

What if I told you that instead you could start getting results and get in a routine by only spending 5 MINUTES A DAY working out?

And no this isn’t some get insanely ripped doing nothing bullshit plan.

(We think we need to be lying on the ground completely exhausted to get results. And if we aren’t completely worn out we feel guilty…)

No. What I’m saying is that all too often we never get started because we feel we have to make this huge time commitment that we just can’t mentally make.

We basically set ourselves up for failure by making changes, and achieving results, harder than it needs to be.

We’ve literally started believing that if it is EASY AND SIMPLE, IT CAN’T WORK.

How ridiculous is that!?!

If it is easy and simple, we think it is too good to be true. When in reality, we keep yo-yo dieting and jumping from program to program because the overcomplicated rules and huge time commitments make it impossible for us to achieve results.

We just keep adding more and making up all of these arbitrary rules thinking that by doing more, by cutting out more, by restricting everything, we will finally get results.

BUT WE DON’T.

I say this all the time but – sometimes LESS IS MORE!

That is why I started creating 5-minute Burner Workouts using my hybrid exercises and activation moves.

Because even though you may think “it’s only 5 minutes,” that 5 minutes is enough to keep you moving forward and keep you strong and lean.

Because that 5 minutes isn’t you walking casually on a treadmill or riding a bike. That 5 minutes is high intensity using not only compound exercises but HYBRID EXERCISES that work multiple large muscles at once from different angles.

By using not only interval training, but my Hybrid Moves, you can get results in just 5 minutes a day.

Yes, ideally would you combine these workouts for at least 15 minutes? YES.

BUT if you want results, it isn’t about the length of your workout, but the QUALITY and the CONSISTENCY.

Yes. Quality and consistency.

If you instead try to workout for hours and get so sore and burnt out and feel like you just don’t have the time…guess what? You aren’t going to workout again for at least a week, if not more.

That doesn’t lead to progress very quickly or help you create habits.

But what if instead you started by committing to just 5 minutes 4-5 times a week? That would create a routine AND get you started moving forward.

So if you are ready to try out a 5-minute workout to target your lower abs in my Lower Ab Burner Workout, click here!

Protein Granola – Balancing Eating Well And Cravings!

Protein Granola – Balancing Eating Well And Cravings!

I firmly believe you want to eat as many whole, natural foods as possible. The cleaner your diet, not only the faster your results, but also the healthier you are going to be.

However, the diet that also works best is the one you can STICK to long-term. The one you can be consistent with.

The one that you can enjoy as you are getting results. 

That means finding a balance between being as clean as possible while still getting to indulge and enjoy foods that satisfy those cravings….All while hitting your macro ratios of course 🙂

That is why I think it is important that no food is ever off limits.

BUT that doesn’t always mean you want to completely indulge. Sometimes you want a “healthier” alternative that will keep you on track and not set off other cravings.

That is when recipes like Protein Granola come in handy. This recipe makes it easier to stick to your macros while still satisfying cravings for granola and even sugary cereals.

If you’re craving those sugary parfaits, this Protein Granola with greek yogurt and berries may be the healthier alternative you are looking for!

For me, recipes like this don’t set off cravings for worse foods. There are some foods out there that are “gateway foods”…foods that set off further cravings and cause you to fall off.

Having a healthier alternative that satisfies my cravings BUT doesn’t set off that desire for worse foods, is KEY for me staying on track.

That is why I love finding creative ways to stay on track that freaking TASTE GOOD!

Remember it is about consistency, not perfection. Sometimes adding in things that may be slightly off the “whole, natural foods” list is key to keeping you on track.

Yup…sometimes you have to give yourself some room to ENJOY!

So if you are looking to hit your macros and pack in some extra protein WHILE still indulging in some delicious granola, try this Protein Granola!

Protein Granola Parfait

(photo courtesy of Ashley C.)

Servings 2

Ingredients:
2 tbsp Coconut Flour
1/4 cup TJ’s Gluten Free Rolled Oats
1 scoop Vanilla Whey
1 tbsp Chia Seeds
3 tbsp Sugar Free Maple Syrup (you can use honey or real syrup or anything else!)
1/4 tsp Vanilla extract
1/8 tsp Baking Powder

Combine dry ingredients then mix in syrup and vanilla. Combine until crumbly.

Preheat oven to 350F and then put crumble mixture on foil on a baking tray. Spread it out and then place in the oven. Every 3-4 minutes you may want to mix it slightly. Cook until starting to brown. Then let cool before serving.

Combined with fat-free greek yogurt and even another scoop of whey and topped with half the granola for a delicious parfait!

Macros on the Protein Granola with the Protein Yogurt:
Calories: 365
Protein: 51 grams
Carbs: 27 grams
Fat: 5 grams

Are you ready to enjoy delicious foods while getting results?

Ready for something that will work when everything else has failed to help you get the body you really want?

Time to check out my MACRO HACKS PROGRAM!

NEXT PAGE LEARN MORE ABOUT MY MACRO HACKS PROGRAM –>

The Non “Gnarly” Workout You Need!

The Non “Gnarly” Workout You Need!

You don’t have to push yourself to the point of complete destruction every workout…Sometimes less is more…

That is why today I wanted to share an important workout with you…A workout that will help you get more out of your program and the intense workouts you do on the other days. A workout that will leave you feeling good and full of energy at the end.

This workout won’t destroy you in the least. It will simply get the correct muscles working. And you can’t skip it if you want real results. You can’t skip it just because it doesn’t leave you feeling destroyed.

This is the non gnarly workout you need to really get results from your complete program!

And you shouldn’t do MORE just because it didn’t kill you!

Sometimes these simple moves, the workouts that focus on creating a strong foundation, are what you’re missing…and the reason you aren’t getting the results you deserve even while working out intense and eating well!

Trust the process and try this Activation Workout from my Bodyweight Shred!

WARM UP:
Roll out.
Take some extra time to roll out today if you can!
Stretch:

5-8 rounds Inchworm Flow

WORKOUT:

Complete 3-5 rounds of each superset, resting as needed between rounds up to about 30 seconds. If you are short on time, complete at least 1 round of each superset. Although this is a great one to squeeze in even if you usually only do 3 workouts! It is key to preventing injury as you workout intensely!

SUPERSET #1:
20 reps Glute Bridges
10 reps per side Glute Bridge with Alternating Overhead Reach

SUPERSET #2:
20 reps Scapular Push Ups
10 reps Push Up Plus

SUPERSET #3:
30 seconds Dolphin Plank
30 seconds per side Side Plank Oblique Twists

OPTIONAL:

You may go for a walk, bike ride or even do any sort of light cardio if desired for 15-30 minutes after this workout!

COOL DOWN:
Roll out and Stretch:
Hips
Chest
Quads
Calves
Forearms
Hamstrings
Upper Back
Some Recommended Stretches:
Standing Chest Stretch
Half-Kneeling Hip and Quad Stretch

Build A Strong Foundation As You Build Muscle And Burn Fat!

Build a solid foundation of strength and get the lean, strong body you want with my Hybrid Exercise system in my 6-Week Bodyweight Shred!

–> Get the 6-Week Bodyweight Shred

5 Reasons You May Be Struggling To Lose Weight

5 Reasons You May Be Struggling To Lose Weight

There are a bazillion things pulling at us every day, demanding our attention and creating stress. We all seem to be doing a million things at once.

And we all seem to be stressed to the max.

So the last thing we need to do is add more stress into our lives – stress over eating well and working out.

Now that doesn’t mean you should simply skip working out and eating well (because both can also REDUCE STRESS, make you FEEL BETTER and INCREASE PRODUCTIVITY), but it does mean you want to make some changes to your diet and exercise program so that you can stress less and get better results!

Below are 5 Reasons You May Be Struggling To Lose Weight. These things can not only hinder your progress but even add to your stress so that you eventually fall off your program and re-enter that horrible yo-yo dieting and exercising cycle!

1. You’re too focused on working out longer and doing MORE.

People think they need to go do an hour of steady state cardio to lose weight. But guess what!?! Your body adapts to that. So to keep losing weight, that means you either have to go for longer or go faster. And often both of those aren’t really an option…Or if we do manage to one or both, we end up injured, burnt out or even stressed out because it becomes hard to fit in the workouts.

But what if you didn’t need that whole hour to get even better results than you could doing cardio for an hour? What if you could get results even just occasionally squeezing in 5 minute intense bouts?

Workouts like that would not only fit into your busy life better, but it would help you workout more consistently.

AND THEY WOULD HELP YOU GET RESULTS!

So instead of thinking about working out longer and doing more, focus on efficiency and going hard when you are working out.

If you up your intensity and pick compound exercises, you can get better fat burning and weight loss results from 15 minutes of interval and strength training than you can out of an hour doing steady state cardio!

Steady state cardio really only burns calories DURING the workout while interval work and strength training can help raise your metabolic rate and increase your calorie and fat burning for up to 48 hours after your workout!

2. You’re not focusing on PROTEIN.

People all too often get stuck worrying about how many carbs or how much fat. They argue over low carb or low fat.

But they never focus on the macronutrient that really makes the biggest difference – PROTEIN!

Focus on protein and you are going to see great results.

You don’t have to cut out carbs…Heck if you workout intensely you NEED some carbs. And you don’t have to deprive yourself of fat. FAT ISN’T EVIL! Actually, if you cut your fat too low, you are going to mess with your hormone levels and really slow down or even completely stall and prevent yourself from getting results!

But if you make protein your focus, you’re not only going to build lean muscle mass, but actually burn more fat and feel FULLER. If you want to grow stronger and look leaner, you need to get enough protein to build, repair and even MAINTAIN your muscle tissue!

Plus, protein has a higher thermogenic effect than the other Macros, meaning you actually burn more calories to process protein, making it harder to gain fat when your diet is high in protein (studies have even shown it to have a thermogenic effect 5 times greater than carbs or fat!).

Studies of thermogenesis have also shown that one of the most important roles protein plays in body weight regulation is due to the fact that it increases feelings of satiety or feeling full!

So if you aren’t getting enough protein that may be why you aren’t losing weight!

3. You’re not tracking what you’re doing.

We all hate tracking.  But this may be the single most important thing because if you don’t really know what you are eating, if you aren’t holding yourself ACCOUNTABLE, if you aren’t tracking what is working, you’re not going to see results!

Track what you eat and stick with a program. Then you can make changes as you go!

But if you don’t track, you don’t truly know. You can forget about things that are going on. You may not realize how low your protein is even when you feel like you are getting it at every meal.

Heck, you may even be surprised by the hidden calories and macro ratios in certain foods you eat…foods you can easily tweak if only you KNEW what was in them.

That is why you track. Try a fitness tracker like My Fitness Pal and log what you are eating. It will show you what is truly going on so you can make small changes and swaps instead of simply jumping from diet to diet!

4. You’re randomly adjusting your calories.

Often we think that losing weight means eating less. And yes…A calorie deficit is important.

But continuing to cut calories may not be the answer. If you cut out too many calories, your energy will drop. You can stall your metabolism. And your workouts will suffer, which will not only hinder your fitness progress, but potentially even your weight loss progress.

And on top of that, you may fall into HANGRY territory. Feeling hungry all the time doesn’t make anyone happier or less stressed.

Plus, if you constantly feel hungry at some point you’re going to run out of self control and end up binging. And binging leads to guilt. Which leads to more binging. Which leads to you ending up potentially worse off than where you started…And back in the yo-yo dieting cycle!

So while you need a calorie deficit, you don’t want to cut your calories too low! Stay energized. Stay feeling ready to tackle the day!

Because eating well should make you feel better NOT like you’re starving and constantly angry and tired!

5. You’re depriving yourself of the foods you enjoy.

I NEED dessert. Yes…I know this is an “excuse.” I will not literally die if I don’t have it.

But after dinner, if I don’t get a sweet treat, I just sit there thinking about how I want something. And I get bitter if I can’t have it.

And I end up binging on desserts the next chance I get.

So to avoid this, I have something sweet every night. I’ve found healthy swaps that fit my macros when I want. And other times, I indulge in that ice cream or those peanut butter cookies.

But I don’t DEPRIVE myself. Because that just isn’t realistic.

I was sick of “sprints.” And my clients were too. We were sick of going strict to only fall off and gain back some of what we’d lost. Only to have to “sprint” and go super clean again.

That is why I found macro cycling to be beneficial. You have ratios to hit, but you could still make room for the foods you love. You never had to cut out the things you love, which prevents binging.

And not feeling deprived helps make this a realistic lifestyle. You aren’t simply waiting for it to be over!

Take control of your diet without cutting out all of the foods you love! Get the lean, strong body you’ve always wanted with my Macro Hacks!

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Stop Letting Your Low Back Take Over – 25 Lower Ab Exercises And Workout

Stop Letting Your Low Back Take Over – 25 Lower Ab Exercises And Workout

The lower belly fat is generally the last, and hardest spot, to lean down and lose fat from. It is also the spot that most people would like to tone. Go figure.

But the lower abs aren’t only important to work for aesthetic reasons…The lower ab area includes our deep core intrinsic stabilizers, which are also generally weaker than we would like. And weakness in these muscles may be one big reason you suffer from low back, hip and even knee pain!

So whether you have pain or simply want more toned looking abs, you need to learn how to truly engage and work those deep core muscles. Which isn’t as easy as doing sit ups or crunches or planks.

You know when you do double leg lowers and you feel your low back working? So you put your hands behind your butt to help?

Well your low back takes over because your core isn’t engaging and working correctly. And putting your hands behind your low back may fix the issue, BUT it doesn’t actually train you to engage your core correctly.

It’s a temporary fix but not a true solution! 

So instead of continuing to put your hands behind your butt so your low back doesn’t engage…and instead of continuing to feel your low back during crunches and sit ups and planks…Learn how to engage your core correctly and strengthen those lower abs!

How do you learn how to engage your core correctly? 

Well there are generally two schools of thought – you learn Hollow Body (what I often call Pelvic Tilt) OR you learn how to brace.

People will tell you one or the other is better. But I believe that both are very important to learn.

I recommend learning how to brace, like someone is about to punch you in the stomach, AND learning how to engage your abs with the pelvic tilt, where you draw your belly button in toward your spine.

Both have different uses in my opinion and both are valuable!

For instance, bracing is very important when squatting and deadlift. You want to learn how to tense your abs and you can even use breathing to engage your core. Pelvic tilt isn’t really appropriate here.

But right now I want to focus on the Pelvic Tilt because this move is super essential to learning to keep your core engaged during most of the more isolated core work we do – whether it is leg lowers, sit ups or planks. And it is a great place to start if you are suffering from low back pain (or are even pregnant or have recently given birth).

How do you do the Pelvic Tilt?

There are two basic variations I like to do. One is lying down and what I call the Basic Pelvic Tilt. One is quadruped called the Vomiting Cat.

To do the Basic Pelvic Tilt, lie on your back on the ground with your knees bent and feet flat on the ground. Relax your arms down by your sides. As you lie on your back, you should feel a space between your low back and the ground.

Now draw your belly button in toward your spine as you “scoop out” your belly and press your low back into the ground. Feel your abs engage as you press your low back down into the ground. Hold for a count then release.

This engagement is what you should feel and do DURING double leg lowers. But to get to double leg lowers, you may need to start with the Basic Pelvic Tilt and slowly progress. First you can start with a march, keeping your knees bent.

Then you can progress and do a double knee tuck before moving on to scissors.

And finally, as long as you can keep your abs engaged throughout these, you will move to the double leg lowers.

Double Leg Lowers are something you EARN. They aren’t just a move you do if you don’t feel your abs! And as you earn them, you’ll work to keep your legs straighter and lower them closer to the ground.

Variations of the Double Leg Lowers are a great way to work your lower abs, and I include many variations of this move in the 25 Lower Ab Exercises video below, BUT you have to EARN these.

Start with the Basic Pelvic Tilt and learn the full progression HERE. Work toward those Double Leg Lowers, Lower Ab Planks and all the fun variations with the Basic Pelvic Tilt. And get even more out of those moves BECAUSE your abs are actually engaged and working!

Another great way to activate your core using a form of the Pelvic Tilt is with the Vomiting Cat. This is often used as a stretch for your back, but it can actually be a KILLER way to build your ab strength and work those lower abs.

And it has a great name…RIGHT!?! 🙂 Actually the reason for the name is because you are drawing your abs in almost as if you are trying to cough up a hairball…Just don’t actually cough one up!

To do the Vomiting Cat, start on your hands and knees with your hands under your shoulders and your knees under your hips. Then draw your belly button in toward your spine as you round your back up toward the ceiling. Tuck your hips under as you try to draw your abs in as hard as you can.

As I mentioned, you are trying to draw your abs in and round up as if you were a cat coughing up a hairball.

Hold as hard as you can for a count and then relax out.

With both of these moves, think about holding and activating everything instead of just trying to hold for longer.

Both of these are key moves to start with and use even in your warm up if you have pain or struggle to get your lower abs engaged and working. For beginners these are a MUST-DO!

From here you can even have some fun and use moves such as the Dead Bug (3:18), Butterfly Crunches (2:17), and the Plange Plank (4:46) shown in the video below…

Actually the Plange Plank is the perfect way to progress the Vomiting Cat even! Plus, if you want to get the most out of your planks, you’ll want to do the Pelvic Tilt (even more reason to always return to the basics!). Here is more on improving your planks.

And after learning to engage your core, here are 25 fun Lower Ab Exercise Variations to play around with!

Remember though as you begin to have some fun with these variations that it is key you actually FEEL your abs working. Don’t simply put your hands behind your butt and put a “band-aid” on the problem. Learn how to ACTUALLY engage your abs with the Pelvic Tilt and Vomiting Cat.

And try this quick 5-Minute Lower Ab Burnout and build a stronger core NOW! 🙂

5-Minute Lower Ab Burnout

Set a timer for 20 second intervals. Complete 3 rounds of the circuit below. Try not to rest, but go straight from one move to the next and then rest 20 seconds before repeating so you can make sure your abs keep working and your low back doesn’t take over.

CIRCUIT:
20 seconds Plange Plank
20 seconds Butterfly Crunch
20 seconds Frog Kicks
20 seconds Dead Bug
20 seconds Rest

This quick workout is perfect as a warm up to get your core working OR as a quick core burnout after you finish your workout!

And if you want even BETTER results from your lower ab workouts, aka you want even more defined, lean, strong-looking abs, you may want to consider dialing in your diet…because abs are definitely made in the kitchen as well!

If you want more information on my Macro Hacks to help reveal those lower abs, learn more HERE!

–> The Macro Hacks