Can You Spot Train?

“I want to tone just my arms” “I want to just lose weight in my mid section” “I want my waist to be smaller” “I want to lose fat and still put on muscle” IS THIS REALISTIC? We all want to know.

Everyone wants to spot train when it comes to fat loss. Everyone wants abs, sometimes while keeping or gaining size elsewhere - or just lose fat in their legs etc. I am going to go right ahead and tell you now that you CANNOT spot train - you must workout your entire body to get the best results. However, to get the best results and set realistic goals for yourself, you must understand the relationship between fat and muscle and how they work to grasp the sad and inevitable fact that spot training is impossible.

Fat is the material that forms the layer between your muscle and skin. When you workout, your body uses carbs, fat and sometimes protein as fuel and energy. However, when your body uses fat for fuel, it does not care which part of the body it takes fat from; and your muscles use more than just the fat around them. Aside from that, fat loss and muscle growth depends on your metabolism and your diet. Unfortunately, although there are ways to improve the way your body uses different foods and how fast they burn, that generally depends on your genetics.

Now, I am not saying you will not hit your fitness goals if your genetics are different from someone else’s. This just means you have to do things differently. Maybe you have to switch up your diet to reveal your six pack abs or switch up your workout routine  to favor your upper or lower body.

Let me KEEP IT REAL with you - muscle splits to work on growing different muscle groups WILL work when it comes to growth and burning fat. That’s why we LOVE the Core Zone for toning your core. Every piece works your abdominals in a different way and integrates muscle endurance with muscle strength. However, you will see fat loss in other parts of your body due to the fact that when one muscle is contracting, other muscles are also working (i.e. when you do a bicep curl, your bicep contracts while your tricep is relaxed. When the bicep lengthens, your tricep contracts; all while your rotator cuff is stabilizing the movement!) When you build muscle, your body will automatically increase your metabolism in order to not only fuel your body to complete the workout, but to also help you recover.

Although there are no reliable studies to back up the spot training myth, there was a study conducted by researchers at the University of Massachusetts in the 1980s. The study consisted of 13 males who did 5000 sit-ups over the course of 27 days. When comparing before and after fat biopsies, taken at the subjects’ abs, buttocks and upper backs, the results showed that the subjects lost fat from all 3 areas. This shows that although their ab muscles may have grown, their bodies burned fat from areas other than just their midsection.

There are a lot of ways you can achieve your fat loss and overall fitness goals. Make sure you talk to your doctor or dietician before trying a workout plan or diet. Your body can do incredible things, but only if you are treating it right inside and out. Check out our social platforms and keep up with our “25 Days of Abs”! We will help get you out of your ab workout slump. Enjoy!

by Emily Carrara

25 Days of Abs

Want abs? You have came to the right place! Need more ab workouts? You have come to an even BETTER place!

So many people get bored with workouts and routines- especially ab workouts. Aren’t you just sick and tired of doing the same ole’ stuff? Doing a million crunches until you can’t laugh is probably effective- however, you need variety! You need to hit all parts of your abdominals. Your “core” is more than a few sets of crunches. It takes stability, cardio and effective ab workouts to really develop that hard core you’ve always dreamed of. Trust me, we have all been there. It’s always “I’ll just do a few crunches” or “that should be enough” or “I’ll just do some ab exercises later at home” *that you never actually do because you’re tired and bored of laying on the ground*.

If you feel this way, like I do sometimes, you are in luck! The Abs Company is presenting you all with  “25 Days of Abs” that will take place December 1st until December 25th on our social platforms Facebook, Instagram, Twitter and LinkedIn. Please visit and be on the lookout for some of our favorite ab workouts!

We are VERY excited to share this with you all. Enjoy!

by Emily Carrara

Abs Around the Holidays

The holidays. A stressful time of year. Hosting family get togethers, your in-laws are in town, mass amounts of cooking and cleaning and making sure your diet is six pack abs friendly and your workouts are on point and perfect - wait...what? No. Let’s back up. I would like to tell you that obtaining or keeping a six pack (of abs, not beer) is “simple with these steps:”. However, that would be a lie.

It is normal for people to get a little bit stressed about their eating habits around the holidays. Why? The answer is simple. DESSERT. CARBS. ALCOHOL. Need I say more? How can you resist the temptation? DON’T. The holidays are supposed to be for family, crazy schedules and treating yourself. However, if you are someone who gets stressed about those extra calories around the holidays, do not worry. If you plan ahead (check out blog post: Do You Have a Plan?), it will take the stress off when you’ve been eyeing that cookie all night and just want to indulge on some holiday treats.

I have found that a few days after eating sugar and indulging on Thanksgiving, I am bloated and maybe a little more tired. That is normal. After deviating from your normal eating habits, your body needs some extra nutrients and extra attention the following days. Now, I know it is easy to say “maybe I will get back into it after New Years”, but why? You want to approach Christmas and New Years feeling GOOD about yourself, making sure your body is being fed what it needs to function at its optimal level. Of course, you’re still enjoying your time with family and friends, but using the time between events and holidays to give yourself some attention.

What should you do? Well, everyone is different, but here are a few tips and things to remember during and between the holidays so you can be stress free around food and crazy workout schedules.

1. Drink PLENTY Of Water

Listen, I know it is hard to drink a lot of water during the day. Trust me I have been there. However, ever since I started drinking about 2-3 liters per day, my body has felt great. I eat less, just from feeling full, my skin looks clearer, I don’t bloat as much and I even feel more energized. Although it is important to always make sure you are drinking your water, pay extra attention during the holidays. You will start to feel a LOT better about yourself overall and it will help flush out toxins and anything your body is trying to reject.

2. Eat Your Greens

Eat those green veggies! They help with digestion and give your body so many of the nutrients that it needs to function. Just as I don’t want you to try and completely resist the urge to enjoy those treats, you also should not neglect those vegetables. Pick a few that you like and figure out a few ways to incorporate them into your daily meals! As always, if you need some ideas, I am here to help.

3. The Gym Is Not Going Anywhere

If you don’t workout everyday and stick to your schedule, the gym will grow legs and disappear! WRONG. You’re busy- that is OKAY! Your gym and exercise regime is not going anywhere. It is okay to enjoy yourself or let your body relax- it will always be there. Now take a breath. If you want to incorporate some exercising during the holidays and need some quick, at home workouts, head over and read our blog ‘Workouts For Home Or Hotel’ and make sure to keep your eyes open for our ‘25 Days Of Abs’ starting December 1st.

4. Creating Memories

Always remember, you are creating memories. Do you want to remember a holiday feeling stressed about food and working out? I can probably assume the answer is no. You want to look back and remember eating, drinking, laughing and enjoying your time with friends and family. You don’t have to overindulge to enjoy yourself, but you don’t have to restrict yourself either.

I hope these tips will help you to feel a little less stressed and a little more excited about the holidays. Enjoy yourself and stay safe! Happy Holidays everyone!

Love,

The Abs Company

by Emily Carrara

Exercise Your Mental Clarity

As you read in the last post "How Healthy do you Vacation?", you will notice how exercising doesn’t always mean training JUST your biceps or glutes with videos you found scrolling through Instagram. You also must exercise your brain. As any training does, training your mind to relax and work in a way that is best for your health takes practice and consistency. Meditation does not sound appealing to everyone. Many don’t know where to start or how to get their mind into a steady state. Don’t worry, I have a few tips, tricks and steps you can follow to become more comfortable with being in your own mind.

If you read our last blog, I mentioned the app Headspace. Again, this is a great tool for beginners, or even people who like to be walked through a meditation flow. People can benefit from meditation in a variety of ways. Whatever you want to accomplish from meditation, set that as your “why”, similar to having a “why” for your fitness goals. Having this in mind can trigger your body to recognize these as needs when in a steady and relaxed state. It is crazy how powerful the mind can be! Here are some steps to start you down your path to a sound mind:

1. Put your phone on airplane mode (except for the timer) and get away from distractions.
2. Sit Indian style on the floor or just on the edge or your bed, with your hands on your legs and feet flat on the floor, picking up how they feel on ground.
3. Close your eyes and take a long deep inhale through your nose for a count of 5 seconds, and then exhale through your mouth for a count of 10 seconds.
4. After you get the rhythm, stop counting and just let it naturally happen.
5. FOCUS on the breath when you close your eyes. Imagine your belly expanding and deflating.
6. Thoughts are likely going to float into your mind - about anything (i.e. I don’t know how I’m going to fit in my workout today or I still need to go grocery shopping) It’s completely normal. Let it happen. Think of these thoughts as a cloud in your mind and recognize that it's there, but don't react. Refocus your attention to the breath again - stay unwavering with it.
7. Once the mediation time has expired, say out loud ONE thing you're immensely grateful for... it can be anything.

Try meditating at least once a day. You can test out which time of day is the most relaxing or easiest time to get into your own head. Throughout the day, be conscious of your emotional and mental state and how you react to situations. Over time, you will probably discover how less reactive you are in less than ideal situations in your personal and/or business life. If you would like, keep a journal and note the changes you see. You may surprise yourself more than you expect! 

by Emily Carrara

Workouts for Home and Hotel

As you read in my previous blog ‘Taking A Vacation", you understand the importance of recognizing what your body needs to feel good. Whether it is taking a break physically AND emotionally, or one of the two, it is important to listen to your body and unwind from time to time.

If you are like me and like to get in a workout while on vacation, or at home, here are 3 circuit workouts you can do. If you have a gym available, add weights to increase intensity! Also, feel free to add anything you would like. Make it fun!

Circuit 1: Repeat all 4 Exercises 10 times!

Circuit 2: Repeat all 7 Exercises 4 times!

If your vacation spot isn’t lucky enough to have The Abs Company equipment to use to target your abs and get a quick functional training circuit in, no fear! Here is a great ab workout that you don’t need any equipment for. If you do have access to equipment (i.e roman chair) or weights, feel free to add in some extra sets and variations!

Circuit 3: 5 exercises, 5 rotations- Approximately 15-20 Minutes of work.

Take 60 seconds to rest after completing all 5 exercises, and then repeat 5 times!

Depending on your goals, you might want to add weight or just stick to bodyweight exercises. Always make sure you are paying attention to form and knowing how the movement is supposed to work to avoid injury.

by Emily Carrara

How "healthy" do you vacation?

Ahh, vacation. It is so nice to be able to kick back, relax and enjoy time either to yourself or with friends and family. Health is not about intense exercises and strict nutrition, it is about your thoughts and feelings as well. It is important to give yourself balance in all areas of physical and mental health by paying attention to how you are feeling and what your body and mind need. 

Some people take vacation as a time to not think about exercise or strict nutrition, and that is OKAY! However, others like to stay on a semi routine which could include: occasional ab exercises, circuit training, HIIT workouts or cardio, while also keeping healthy eating options in mind. That is also, OKAY! Everyone’s version of a vacation is different.

To me, working out is relaxing. It is where I clear my mind. On vacation, I use exercise to feel refreshed - NOT because I am stressing, thinking about my fitness goals or trying to stay on my exercise split. It is important to know the difference between wanting to work out to feel good and working out because you feel you “have to” or because you are afraid you will gain weight or lose muscle if you relax for a few days (which isn’t going to happen). Just as it takes time and effort to lose that weight or put on that muscle, it also takes time to put that weight back on and/or lose muscle- a few days will not hinder your progress.  If you are used to traveling, you might have your routine and habits down pat. However, for those who don’t - for those who want to switch up their vacation routine/habits. For those who travel, even for work, and find it difficult to keep their overall health in mind. Or for those who simply just need a little vacation/travel guidance. This one's for you!

1. Plan, Know The Scene

If you haven’t already read our previous blog post, ‘insert Planning blog title here’, you should head over and give that a read. You will see that I am a HUGE advocate for planning out your goals and how you are going to reach those goals. During your travels, your goal may be to workout every morning, keeping them quick to maximize your time on vacation or to fit it in between meetings. The first thing you want to do is check out where you will be staying prior to arrival. Is there an exercise facility available? If not, is there a beach, outside trail or sidewalk around to use for a light jog? (If so, make sure it is a safe area.) If both are a no, no need to worry - check out my blog next week for some great in-room workouts. 

2. Meditation - Exercising Your Mental Clarity 

Exercise is great, but if you are on vacation and want to focus on relaxing and gaining more mental clarity, then spending 5-10 minutes on mindful meditation is for you. Just as you exercise different muscle groups to improve your physical health, you also need to exercise your mind to increase and improve mental clarity. If you are new to meditation, there are many apps, such as Headspace, that walk you through the first few times. This is a practice that you can start on vacation and bring back into your daily routine. It is about consistency, as most things are. I would start with practicing AT LEAST once a day. Try doing it when you first wake up in the morning, before a meal and before bed. Find out when your body responds best. My friend and fellow blogger (‘What Does Your Gut Tell You?’), Karissa (@karisslee_), gave me some meditation tips when I first started meditation and they have helped me tremendously. Find our best meditation tips in a my article "Exercise your Mental Clarity".

3. Nutrition - Enjoyed Balance

This aspect of vacation seems to be the hardest for me. Personally, I like to keep nutrition in mind while on vacation. Not everyone does and that is fine, a few days of eating whatever you want and enjoying yourself is good ‘soul food’. For me however, some foods will disrupt my digestive system, so I know that my body feels its best when I, AT LEAST, have my dietary needs in mind when eating outside of my ‘normal’.  It’s all about balance and control (i.e having just 1 ice cream, not 3 or choosing the grilled chicken over the breaded chicken). If you stress about nutrition while on vacation, I suggest just having an idea of how your body reacts to different foods. You can then let loose, while still knowing your body and can feel good about enjoying your meals (and dessert, duh).

The most frequent nutrition-based questions I get asked when talking about vacation is ALCOHOL. All I have to say is, enjoy. You are on vacation. You are supposed to have fun and relax. Of course, dealing with alcohol can be risky. However, please remember this very important word: Moderation. You don’t need to go overboard. If you want to drink, but are afraid of racking up those calories or skyrocketing your sugar intake, go for drinks with less sugar (i.e gin and tonic, tequila soda, tequila water, vodka soda etc.) and keep the sugary drinks to a minimum (i.e pina colada, daiquiris, juice drinks etc.). Enjoy and be safe.

Vacation is supposed to be fun and relaxing. Don’t stress too much over working out and counting macros. As I said before, health isn’t only about going to the gym and keeping a strict diet- it is about mental and emotional health as well. There are small steps you can take to still feel like you are staying course without being restricted. Learn your body and what works for you. As always, consult a doctor before doing any exercises that may be a problem due to prior injury, condition etc. and feel free to reach out to me, Emily Carrara, for tips, tricks, workout hacks and your average dad joke. 

by Emily Carrara

Do You Have a Plan?

“By Failing To Plan, You Are Planning To Fail” -B.F.

We all have fitness goals in mind that we set for ourselves. For example, some people want overall, stronger abs, while some just want a visible six pack and increased stability. It is a common misconception that the two are the same. However, that is not the truth. Maximal strength and muscle endurance, while under the same umbrella of “strength training” and Maximal Strength, being the progression from strength endurance - they require different types of training.

No matter what your goal is, whether you are weeks, months, years into your fitness/weight loss journey, or even just a few minutes, you need a plan. Without a plan, often times, people can get confused, easily distracted, and find it harder to stay on track and organized. Some people further along in their fitness journey, can also experience plateaus in their training, where they stop seeing consistent results. This is when some people lose motivation. Time to stop and plan.  

The first step to planning your action path is to decide on your GOAL. For example, If your goal is to increase strength endurance and stabilization, which is helpful for progressing core workouts (I usually do more strength endurance when I am focused on shaping and toning) here is what I suggest:

If your goal is to increase your maximal core strength, here’s what I suggest to keep in mind:

While both of these methods increase strength, both are not appropriate for everyone, depending on the goal and other factors, such as prior injuries and overall physical abilities. Two phenomenal pieces of ab equipment to make things less complicated and to allow yourself to use these layouts without the mental questions of what to do are the Ab Coaster or the Vertical Crunch. These two machines are perfect for any kind of abdominal progression and can be used in any type of training, especially, with their ability to add and take off weights. You can easily combine the two for a killer superset, and even add in some floor work in between sets, such as plank holds or mountain climbers. 

Laying out a plan and a roadmap to hit your fitness goals is one of the most important things to do to increase success and to ease your mind when you get stuck in a rut. Figure out what works for you. The best plan, the best workout and the best diet, is the one that works best for YOU!

You are more likely to succeed if you are planning ahead and doing what you know will keep you motivated and organized. 

by Emily Carrara

Finding the Time

It is always nice to have the luxury of walking into a gym and having your pick of any workout machine you would like. However, whether it be cost of gyms near you or that you are running short on time, sometimes, the gym just isn’t going to happen. Now- you may be thinking, this is a great excuse….WRONG!  There is no excuse for not getting 20-30 minutes minimum of exercise in a day. Although you may not have access to fancy gym exercise equipment, or space for big, chunky exercise machines in your home,  there is ALWAYS a solution.

Here are a few solutions for your time sensitive schedule, your “I have no space for that” attitude and the best possible ways to maximize your workouts at home.

1.HIIT and Bodyweight Exercises

Now, I know you’ve heard it before - “HIIT training is the best” - but is it? For some, YES. It IS the best. Especially, for those time sensitive days, where all you have is 20 minutes in between work and errands and before you have to get the kids from school. HIIT can work for any body part. You can do an ab workout, such as 30 second crunches, 20 seconds rest, 30 second plank hold, 20 seconds rest, 30 second jack knife each side, 20 seconds rest and so on. If you have hand weights at home, you can also integrate weight training into your HIIT to increase intensity.

2. The Abs Company

What kind of company would we be if we didn’t provide a solution to your problem? However, this is not my time to try and sell you on every product we have ever invented. This is where I tell you that you can save space, use 1 piece of equipment for an affordable price and get in some intense workouts, even if you only have 10-20 minutes. The new X3SElite is the Sissy Squat 2.0. We have designed this piece of equipment to not only fit anywhere, but to also give you the luxury of having a multipurpose exercise machine in your home. The Abs Company also has me, Emily Carrara, the TAC in-house trainer. I am also a resource for you in anyway that you need. Whether it be to help with machines, workouts or helping you map out your fitness goals and how to reach these goals the right way, I am here for you.

3. Using Your Own Backyard

Walk outside! Go for a walk, jog, run or do some sprints! We often forget about using nature to our advantage. If it’s cold, bundle up or shovel if there is snow. There are always ways to use your backyard and surrounding areas as a tool to help you on your fitness journey. Exercise machines help, but they are not the only way. Of course, as you progress in your fitness journey, you will have to incorporate different forms of training. However, I have been seriously training for about 4-5 years now and still go on walks around my neighborhood. If my 88 year old grandmother, who has had multiple surgeries and a busier schedule than I do, can find time and motivation to go walk outside everyday, so can you. Working out is the best way to live a long and healthy life.

4. Utilizing Social Media

Ah, a las, my favorite part about today’s day in age - social media. Social media is  growing every single day. More and more resources are available EVERY DAY for people who want motivation, different exercises, meditation, what to eat, networks and connections to get information from professionals and the list goes on. It is all at our fingertips. USE IT! I have been in a rut myself, what do I do? Throw on a podcast or a workout video for things such as: at home exercises, ab workouts, HIIT training circuits, and so on. Set it up on your phone or computer and get to work. If you are going to waste time on your phone everyday (and now, you can see how much time you actually do spend on each app courtesy of the new IOS update), use that time to do something productive with your phone - use it to exercise.  

If 20 minutes is too long, at least get 10 minutes in. It is said that 75% of the population doesn’t even get 10 minutes of exercise in per day. I firmly believe that it's due to a lack of motivation more than it is a lack of time. If you need that motivation, figure out your “why”.  THAT alone should motivate you. If you need accountability, ask a friend or a family member to remind you and cheer you on. Utilize online coaches or set an alarm on your phone everyday. Do what works best for you, but just do it.

by Emily Carrara

Best Ab Workout?

“What is the best ab workout?” “Do ab machines work?” “How do I target my lower abs?”

I know these types of questions all too well. Not only have I asked them myself, but as a fitness professional, I get them all the time in the fitness industry. Most people walk into a gym and don’t know exactly what to use or how to target specific areas of their core. Crunches? Effective, but, BORING! Planks? Effective, great for stabilizing the core, but, BORING! Let’s face it, ab workouts can be boring. After a tough workout, the last thing people want to do is core. However, there are a few ways to make sure you are getting your core workout in, without having to dread the post workout floor exercises.

1. Engage Your Core
During your workout, engage and brace your core during every movement. Being aware of your core during every movement will help with stabilization and help keep your back straight. It will also help with overall posture and help avoid injury.

During compound movements, such as a deadlift, it is often easy to forget about your core when the movement localizes in your legs and back. However, your legs and back are both a part of your core and foundation. By bracing your core, it helps keep that back straight. Once your back and shoulders round, your legs pick up a lot of slack. Throwing out your lower back by lifting a heavy load then becomes a serious potential issue.

2. Work Them Into Circuits
An easy way to ensure you are getting those ab workouts in, is by incorporating them into your workout. For my training program, I do a lot of circuits and supersets. I have found that by not only engaging my core, but also incorporating exercises such as planks, v-up and russian twists into my circuits, I don’t feel bad about being too tired after my workout to run myself through an ab workout sequence.

This method is also helpful because it can turn even a weight training sequence into a little HIIT workout, which is optimal for fat loss. It is important to push yourself, whether it means an extra set or sometimes just getting to the gym at all. HIIT is perfect for those days to maximize your workout, especially, if you don’t have a lot of time to spare.

3. Use Ab Exercise Equipment
As I touched on before, many people don’t know what to do when it comes to ab workouts. It doesn’t always have to be movements on the floor; in fact, most gyms have abdominal exercise equipment somewhere. The Ab Coaster and the Vertical Crunch are great machines for users of all fitness levels. Another good thing about ab machines, is that a lot of them allow you to add and remove weight depending on personal preference.

I know new ab machines can seem scary, especially if you’ve never used them before. However, you must start somewhere and ab machines are a great way to fill in the blanks when you don’t know what to do or if what you are doing is actually working! These are designed to guide you and to make sure you are targeting all of those tough spots that floor exercises may not touch.

Ab exercises are a great way to switch up your workouts and give your other muscles a break. Next time you hit the gym, give it a try! Try out a machine you’ve never used, give your workout a revamp with a new superset or transform your workout into a sweaty HIIT session! Break up some bicep curls with 10 leg raises and 10 butterfly crunches. You won’t regret it and you will leave the gym feeling more accomplished, knowing you hit your abs too!

Emily Carrara is our resident personal trainer and Social Media Manager. She’s a  graduate of James Madison University where she studied Marketing and Business. As a lifelong athlete, she has always had a love for fitness. She is now working towards her NASM certification and is a 1st Phorm Legionnaire.

by Emily Carrara

What Does Your GUT Tell You?

Check out this great post on Gut Health by our guest blogger Karissa Leifken.  Karissa is a Certified Integrative Health Coach and holds a Bachelor’s Degree in Nutritional Science. Follow Karissa on Instagram: @Karisslee_

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What Does Your Gut Tell You?

What if I told you that the vast majority of people are neglecting one huge aspect of their health? What if I also told you that this thing being neglected, is likely the root cause to most people’s ailments?

I’m talking about your GUT.

Most aren’t aware of the massive importance of paying attention to gut health; and that’s okay because I’m about to give a brief synopsis of the gut’s role in our health.

The gut is essentially like a second brain. The health of your gut plays a tremendous role in the health of the rest of your body. Often overlooked, the gut microbiota is an ecosystem of bacteria, thriving within a host — A.K.A us. The health of the ecosystem depends on the health of the host AND vice versa.

An unhealthy ecosystem (unbalanced microbiota) can lead to a number of ailments within the host. And conversely, an unhealthy host can lead to an unbalanced and unhealthy ecosystem.

To elaborate further on this, the gut influences numerous mechanisms within the body, including:
Inflammation — inflammation in the gut can lead to systemic inflammation within the body.
Immune / Autoimmunity — the greatest number of our immune cells are housed, nice and cozy, in our small intestine. Inflammation and unbalanced microbiota can lead to immune / autoimmune issues.
Nutrient Absorption — poor nutrient absorption (due to inflammation) can lead to a number of issues, such as slowed metabolism, dry or thinning hair and nails, fatigue, etc.

Additionally, there are also multiple connections within the body, in which the gut is front and center:
The Gut-Brain Connection
The Gut-Thyroid Connection
The Gut-Skin Connection
The Gut-Sleep Connection
The Gut-Metabolism Connection
The Gut-Hormone Connection

Without going into too much detail about all of the above, it is clear that the gut is something that needs and deserves our attention.

SO — what can you start doing on a daily basis to ensure your gut is healthy and your ecosystem is thriving?

Let’s start with food. What foods are the best for gut health?

Considering everyone’s ecosystem can be a little different, it’s important to do some trial and error to determine which foods feel the best for you. But as a general recommendation, I like to start with incorporating more anti-inflammatory foods. The term “anti-inflammatory” in regards to food, means that these foods do not cause your gut to trigger an immune response and/or symptoms (gas, bloating, constipation, diarrhea, etc.). Below are a few examples of anti-inflammatory foods:
Green Leafy Vegetables (spinach, kale, bokchoy, collard greens, etc.)
Fruits (strawberries, blueberries, apples, etc.)
Omega-3’s (salmon, sardines, mackerel, etc.)
Legumes
Nuts & seeds (almonds, walnuts, etc.)
Olive Oil

We want to facilitate an ecosystem in which inflammation is at a minimum. By controlling inflammation, you are making room for good bacteria to take over and thus create a healthier, and more diverse ecosystem.

The next thing I like to recommend is to take a high-quality probiotic and (if needed) digestive enzymes. Probiotics are supplements which provide the host with healthy bacterial species that work to rebalance the gut microbiota and increase diversity in the ecosystem. However, not all probiotics are created equal, which is why it’s imperative to find a high quality one that works best for you.

Digestive Enzymes are supplements that facilitate in the digestion process in the small intestine when food is consumed. The reason for taking this type of supplement is for those who do not secrete adequate amounts of bile and pancreatic enzymes to digest food. When there is a deficiency of these enzymes, symptoms like bloating, constipation, and diarrhea may occur. Supplementing with digestive enzymes can aid in the healing of your gut and improve your ecosystem.

Lastly, a topic that is vastly overlooked, is stress. Chronic stress, whether it’s occurring from a job you hate, lack of sleep, poor diet, too much caffeine, over-exercise, etc., is another culprit of poor gut health. As stated above, the health of the ecosystem is dependent on the health of the host. A constant state of stress can manifest in many ways, but specifically in inflammation, which as we’ve discussed is a no-no for gut health. When attempting to monitor and reduce stress, I like to have my clients incorporate more mindful activities into their daily routine, such as mediation, journaling, and active breathing exercises. I also will make recommendations to cut back on caffeine, incorporate more rest days from vigorous exercise, get adequate rest with 6-8 hours of quality sleep per night, engage in daily walking or some sort of low-impact movement, and to get outside in nature.

These recommendations that I’ve listed above are a great starting point for someone who feels they need to improve their gut health. It’s important to note, however, that every person is different and trial and error is a part of the process to figuring out what works best for you.

I hope by the end of this blog, you are more familiar with the role the gut plays in our overall health and can walk away with some tips to start healing your gut and being a healthier you!

Thank you to our guest blogger Karissa Leifken for this great post about Gut Health.  Karissa is a Certified Integrative Health Coach and holds a Bachelor’s Degree in Nutritional Science. She is currently studying for her Masters in Nutrition Science with a focus in Dietetics. Her goal is for people to discover their potential and how good their bodies are designed to feel.  Follow Karissa on Instagram: @Karisslee_

by Emily Carrara

Take a Rest Day

“No days off!” they said, “Please, PLEASE, take a rest” your body says.

As stated in our blog Common Fitness Myths Debunked!: “Intense workouts 7 days a week for weeks at a time SOUNDS like a really great way to keep fit and maintain muscle. However, your body needs rest in order to properly repair and restore the muscles. Just as proper nutrition, exercise and sleep are important, so are rest and days off from the gym. Taking the time to let your body recharge is crucial for not only your muscles, but also your overall health, mind and life balance.”

Personally, I have struggled with allowing myself to take proper rest days. I would get so set in my routine and focused on my goals, that I would push myself so hard and end up with some sort of pain, which I would then ignore. Ignoring the signs that my body would need a rest, resulted in not only injury, but would force me to have to stop and rest my body to repair the injury. Luckily, I learned how to properly rehab and take care of my body when needed, but couldn’t this have been avoided if I just listened to my body in the first place? The answer is yes. Your body will send signals, such as pain, when it is in danger of a larger injury and needs rest. I have gone through many trial and errors through my fitness journey so far and one of the biggest mistakes I’ve made is not listening to my body and confusing exhaustion with lack of motivation. I had to learn that it is OKAY to slow down every now and again. It is OKAY to rest and recharge. I even often found myself feeling stronger and more motivated once I took that time to myself.

Sometimes, when you have a fitness goal in mind and find your groove, it is hard to slow down for fear that your efforts and results will backtrack, just as I once felt. However, that could not be further from the truth. Your body is smart. When it is beat up over and over again, it has no time to recover. Not taking rest days can eventually slow down your progress and dim your motivation due to exhaustion. Just as it takes discipline to get to the gym and stay on your diet, it also takes discipline to rest.

Remember: train hard, recover harder. Take an active rest day! A rest day does not always mean lay on the couch and do nothing, although that is also nice and feels good some days. Get out and ride a bike, go on a walk, swim- anything! Enjoy your life and enjoy reaping the physical and mental benefits from resting your body.

by Emily Carrara

Common Fitness Myths Debunked!

Many people get so caught up in the latest diet and workout “fads”, that the truths behind health and fitness are often forgotten or ignored. Everyone wants a “quick fix” or an easy answer to weight loss and getting ripped abs in the least amount of time. However, many of these “fads” or “trends” are not the answer.

Here are some common myths that people get hung up on in the fitness industry:

1. Cardio and Constant Caloric Deficit is the Only Way to Getting Muscle Tone And  Lose Weight
Naturally, based on science, a caloric deficit along with physical exercise, results in weight loss. However, a lot of people who are looking to lose weight while still getting toned, are sometimes under the impression that cardio and minimal eating is the secret key to muscle tone.  Although cardio is a great supplement to other forms of exercise and does aid in weight loss, it is not the answer for muscle tone. Muscles must be worked and repaired in order to gain and maintain muscle. Weightlifting, compound movements and circuit training with weights, all aid in burning fat while also building that muscle tone that is so often longed for.  You can probably imagine what I am going to mention next. You’re right, nutrition! When your body goes through intense weight workouts, your body needs to be refueled in order to rebuild and maintain the muscle you just worked so hard for. If you are eating excess calories of the wrong things, you will gain fat. However, if you are eating the right things, your body will use that food to burn fat - even after your workout! Your body is smart. If you put yourself into a crazy caloric deficit for a long period of time, your body will think it is starving. It will store the water, carbs and fat that you do give to it, which is not ideal for long term weight loss goals. It is important that you are nourishing your body with nutrient dense food in order to maintain proper functions- especially, for long term weight loss.

2. You Only Work Your Abs by Doing Ab Exercises
Crunches, v ups, few and small meals, more crunches, equals abs...right? Wrong! There are other, and more sustainable, ways to get abs and reach your weight loss goals. Abdominal exercises are key to integrate into your workout routine to make sure you are hitting all of the right spots. However, engaging your core during any exercise will lead to a stronger core. Your legs and back are a big part of your core. They all work together to keep your body stable. Performing any exercise, especially posterior and compound movements, require a braced and stable core. Taking the time to think about your abdomen during your workouts, will increase core strength and help you, not only get the abs that you want, but also reduce possible injury and pain while doing other exercises.

3. Abs Are Only Made in The Kitchen 
If you eat right, you’ll get abs. You don’t really need to workout. True or False? False! Other than those blessed with genetics that allow for a naturally chiseled abdomen, just eating healthy will not tone your abs. Like every other muscle, your abs need to be worked out in order to get toned. A healthy diet WILL however, help this process and make it easier to get toned abs and sustain them. Make sure you are incorporating ab exercises into your routine. If you often forget or get lazy after your workout, try doing some ab exercises while either watching TV or while dinner is in the oven. If you have difficulty thinking of some core workouts, check out our Core In 4 routines. They are easy and minimal to no equipment is needed.

4. No Days Off 
Intense workouts 7 days a week for weeks at a time SOUNDS like a really great way to keep fit and maintain muscle. However, your body needs rest in order to properly repair and restore the muscles. Just as proper nutrition, exercise and sleep are important, so are rest and days off from the gym. Taking the time to let your body recharge is crucial for not only your muscles, but also your overall health, mind and life balance. Many tend to obsess over getting ripped abs, wanting to hit unrealistic weight loss goals every week and working their body so hard and still not being satisfied. What if I told you that if you gave your body a day or two a week to rest, you may start to see the results you are looking for? Keep this in mind the next time someone says “no days off!” or next time your body feels like it needs rest. It is trying to tell you something! Slow down and take the rest if you need it.

As you can see, there is no “quick fix” and many social myths when it comes to staying fit. Losing weight and getting the muscle tone and tummy that you want takes time and consistency. Be patient with yourself and stay motivated; it is possible to achieve your fitness goals!

by Emily Carrara

How Exercise Helps You SUCCEED

“We’re our own worst enemies. You doubt yourself more than anybody ever will. If you can get past that, you can be successful.” -Michael Strahan

It is rare to find a successful person that doesn’t include some kind of physical activity into their weekly schedule. Oprah Winfrey, Mark Cuban, Mark Zuckerberg and Tim Cook all incorporate exercise to maximize their mental sharpness throughout the day. In fact they all credit exercise as a component of their success! There are many ways exercise carries over into your career and below you will find the top 3.

1. Exercise Helps Break Bad Habits and Teaches Discipline

Waking up early and resisting the temptation to hit the snooze bar to workout before work can be extremely difficult. On the same side of the coin, so is getting yourself to workout after a long day of work. Trying to combat the urge to crash in front of some good ol’e Netflix with some feel good comfort food in your favorite sweats is easier said than done. It’s easy to think of an excuse such as, “I need to sleep because I have a long day ahead of me” or, “I deserve to relax because I’ve worked a long day”, but have you thought about what you need? Have your excuses turned into bad habits?

It is often hard to really know what your body needs and becoming comfortable or distracted by work can allow you to lack discipline. That is where exercise comes into play. Exercise is the connection between your mind and body, making them complete. People who exercise regularly develop brain skills, such as memory and the ability to cope with stress. Improving these mental health skills allows you to be more aware of your deeper needs, resulting in healthier choices.

2. You Will Benefit from Goal Setting and Time Management

It is common sense that having a plan will lead to a more productive day. However, most people do not include exercise as a part of this plan! Positive patterns and goal setting are major keys to setting yourself up for success.

Writing out a plan for yourself is the first step to maximizing productivity and hitting your goals inside and outside of the workplace. When you get things done, it creates motivation. Seeing results fuels confidence and the mental switch from “I Can’t” to “I Can” . This allows you to overcome obstacles and to think bigger so you can move beyond the limitations you previously set for yourself.

Everyone is busy. Everyone has work and things to do outside of the work. However, you need to get your priorities straight. Even on busier days, setting as little as 20 minutes aside for a quick HIIT workout or a walk, puts you one step closer to your goals. Staying disciplined to an exercise schedule will carry over into the workplace and make it easier for you to hit your career goals as well.

3. You Will Learn to Work Smarter and Improve Cognitive Function

As stated by the US National Library of Medicine at the National Institutes of Health,
“Physical activity is associated with enhanced cognitive processing, helping you to stay more focused on tasks. Exercise also stimulates sections of the brain that aid memory function, to release a chemical called brain-derived neurotrophic factor (BDNF) which rewires memory circuits so they work better.”
Work can get frustrating. Negative co-workers, gossipy environments, yo-yoing stress levels and mental exhaustion can build up over time. It is easy to fall victim to this build up of emotions which is why having that one on one time with yourself can be a mental game changer. Exercise is very important for cognitive function because it causes immediate increases in levels of key neurotransmitters, including serotonin, noradrenaline, dopamine and endorphins, that are often depleted by anxiety and depression.

Confidence derived from daily exercise can help you have a better attitude and a positive work-life balance. Your self-esteem increases, you are sharper and more positive and negotiating small conflicts becomes easier. Creativity and social skills will also improve as you start to feel more confident and positive day-to-day. It is no coincidence that the most innovative and most successful businesses in the world such as Google, Pfizer, Apple, Morgan Stanley etc. have exercise facilities in their office buildings making it easy for employees to work exercise into their daily routine.

When it comes to exercise there are many different routines and ways to get it done. Figure out what works best for you and make a plan. Commit to your plan and stick with it! Your physical and mental health are extremely interconnected and will lead you to feel better about yourself and the work you’re doing. Not only will you become healthier but this will ultimately lead to success. Get up and get moving!

by Emily Carrara

The Abs Company Announces Owner Buyout

(Chester NJ) The Abs Company  announced that long time president Sean Gagnon has purchased the company from his partners and co founders. The Company was founded in 2007 by industry veterans Don Brown, David Augustine and Sean Gagnon. Brown is the inventor of the famous AB ROLLER - one of the best selling fitness items of all times with well over 10 million units sold. Augustine was also an integral part of that team serving on the legal and strategy side. The three had other business ventures together including health clubs and a company which helped inventors bring their products to the market. In 2005 the concept for the Ab Coaster was brought to the team and they immediately saw the potential to recreate the success they had with the Ab Roller.

They decided to follow the same path: make a version for health clubs while simultaneously launching a world wide TV Infomercial for consumers. They worked on the concept and got to the point where they were ready to show the world. What better place to do that than IHRSA? In 2007 the 3 showed up to San Francisco with 2 prototypes and a roll up banner!  Gagnon recalls “At that show IHRSA had 2 halls in the Moscone Center. One was for the ‘big guys’ and the other was for everyone else. We were in the other hall! We had a small 10 x 10 booth but the excitement and interest in our product was off the charts! We knew we were on to something.”

People loved the innovation and Ab Coaster was born. The team simultaneously launched in the commercial markets and put their infomercial on TV. 10 years later the product still sells well and has generated in excess of $100M in worldwide sales.

Over the years Ab Coaster realized they had carved out a niche in the core training space and started to expand their offerings to other innovative Ab Products. Under Gagnon’s leadership the product portfolio grew to over 10 skus and the company changed its name to The Abs Company in 2012. They were able to forge relationships with nearly every major brand worldwide providing customers with a comprehensive Ab and Core training portfolio of products that members want. Gagnon states “The Ab Space still remains extremely relevant in health clubs today. Even with the shift in focus towards functional training people still love to train ABS. A dedicated Abs area gives members a place where they can feel comfortable and win in the clubs. Not everyone is ready for the more advanced movements often found in group  and functional training classes. Making people feel comfortable keeps them coming back!”

The Abs Company was not blind to that changing market and continued to work hard to to expand its offerings to their loyal customer base. Gagnon and his long time friend and college roommate Mike Ritter created their next product  - TireFlip 180® and launched it to the market in 2014. They patented it around the world and have since sold this popular item in over 40 countries. This launched them in to the functional arena as well and allowed them to become leaders in the space they now call core based functional training.

In 2017 Gagnon and his partners decided that they were going to take their relationship in different directions and entered into an agreement for Gagnon to purchase the company. The trio had been working together for nearly 20 years and ultimately decided they had different interests long term. The deal was closed June 11, 2018 and Gagnon took full control of the Stock and Intellectual Property of the company. As a part of the deal Gagnon and Ritter agreed to fold Ritter’s ownership in the TireFlip 180® product into the company and Ritter became a minority shareholder in the entire business.

Gagnon states “I am extremely proud of what my team and I have been able to create here at The Abs Company. I am forever grateful to Don and Dave for giving me my start in the industry and for teaching me from their vast experience. We remain friends and I’m sure our paths will cross again. The Abs Company was founded on innovation and it is that innovation mindset that will carry us the next many years.  We’re just getting started!”

by Sean Gagnon

INTRODUCING EMILY CARRARA

The Abs Company is excited to introduce Emily Carrara and welcome her to The Abs Company team! Emily will be joining us as our new Social Media Manager, but also brings with her a wealth of fitness experience. With her knowledge in both Social Media and Fitness, she will be able to provide effective workouts, nutrition tips and other valuable content to support you, or your members, on their fitness journey. She's excited to join us and ready to help Change Lives from the Core!

Questions for Emily?  Feel free to contact her at [email protected]

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PRESS RELEASE

(Chester, NJ July 19th ) The world is continuing to go social and The Abs Company is keeping up. The company maintains a presence on the major platforms including Facebook, Instagram, and Twitter but has now hired a full-time social media professional to join the marketing team. Fitness Industry Social Influencer Emily Carrara (@emilycarrara_) is now responsible for growing and maintaining the company’s social properties.

Emily is a graduate of James Madison University where she studied Marketing and Business. As a lifelong athlete she has always had a love for fitness. In her sophomore year of college Emily was diagnosed with a thyroid condition which motivated her to go all in on her fitness journey so she could better understand the relationship between fitness, nutrition and health. After graduation she began working in the industry for companies including Equinox, Lifetime Fitness and Nutrition Zone. Her roles varied but her focus was marketing and social. She is now working towards her NASM certification and will combine her skills to continue to bring value to The Abs Company’s social community.

Cindy Ramos, Director of Marketing, said “We are excited to add Emily to the team. Her experience in both fitness and social will be a great asset to our social and educational programs. I’m looking forward to seeing the benefit she will bring to our community as we continue to Change Lives from the Core.”

The Abs Company specializes in core and functional training equipment and their products can be found in over 15,000 facilities in 40 countries worldwide.

by Sean Gagnon

The One More Approach - Change Your Mindset in Your Fitness Business

For 10 years I volunteered as a coach for my son’s youth sports teams. I coached his baseball and football teams from kindergarten until he went off to high school last year. It was a big commitment, but an invaluable use of my time!

Not only did I get to spend quality time with my son but I made many lifetime friends with the other dads in the program. A few of them were entrepreneurs like me and I think I was naturally more drawn to them. There is a group of us that gets together a couple times per week to play racquetball…at the one guy's HOUSE!

These are some big time business owners with businesses well into the 9 figure range. I am by far the smallest business in the room so when they talk business - I shut up and listen. They don’t know it but I’m in what I call a “racquetball mastermind group”!

The teams are always the same and the games are always competitive. I think the competitive nature of entrepreneurs at this level is off the charts. We had a game today and the lesson I learned was one that we can all apply to our businesses and yield immediate results!

We lost game one by 2 points. We won game 2 by 2 points! Game 3 was tied 13-13 (Game to 15). We won the serve back and I said to my friend “2 more”. He looked at me and said, “1 More”. I thought he had his math wrong. I said, “It’s 13-13…. 2 more.”

He stopped, picked up the ball and walked over to me and said, “I know the score. You can’t get 2 points at once. 1 MORE.”

I’m sure he was talking about the game and he didn’t know he was teaching a lesson but he was. When it comes to our businesses there is always so much to do. Sales, marketing, personnel, finance, it goes on and on. It can be downright overwhelming! The principle of ONE MORE can relive this pressure and put you on the path to success. It can certainly be applied to all areas of your business but let's look specifically at how to apply it to SALES and OPERATIONS.

The One-More Approach to Sales

It’s no secret that sales is the lifeblood of any business. That’s not to say that it’s the most important part as I believe in an integrated system that must all work together. However, without sales, without cash flow, businesses die. Most owners know the monthly revenue target they need to hit in order to sustain operations and move towards profitability. At any stage of business, this can be overwhelming on the first of the month when the ‘register’ is at $0!  Faced with this large gap we often fall prey to manipulation instead of purpose.

To get people to take action many times we offer discounts, specials, and devalue our services just so we can ‘make the sale’. Though this may work in the short term it does not create LOYAL customers.

To get people to take action many times we offer discounts, specials, and devalue our services just so we can ‘make the sale’. Though this may work in the short term it does not create LOYAL customers. When a better offer comes along your customer can be easily swayed to the shiny new thing. Loyal customers are ones that stick with you and continue to bring you business regardless of what your competition is offering. They give you great testimonials and refer you to their friends! The way to get LOYAL customers is to remember WHY you got into the business in the first place. When you can convey this purpose to your customers and you can connect on this level you will attract customers who are aligned with you and your purpose. Not customers that are just looking for a deal or the lowest price!

Don’t be overwhelmed by the number of sales you have to make. Get ONE MORE of the RIGHT customers and then get ONE MORE and ONE MORE after that. This is how you eliminate the transactional nature of your business and create a strong, profitable and sustainable following.

The One More Approach to Operations

The other side of business is operations. Finance, maintenance, marketing and on and on. Most fitness entrepreneurs got into the business to focus on FITNESS not these other areas.

However, these other areas are also critical to the long-term success of the business. The principle of ONE MORE applies equally here as well. If you are faced with monthly maintenance of your facility don’t try to tackle it all at once, break it down into pieces. Today cardio, next week strength, after that facility - ONE MORE. If you are faced with financial tasks break it up - today is receivables, next week payables, after that reporting… ONE MORE. If you are working on the marketing make ‘buckets’. This week the social plan, next week direct mail, after that email marketing and newsletters….ONE MORE.

Being overwhelmed is simply a state that we allow ourselves to fall into. In actuality, it’s not real at all! When we try to ‘do it all’ we end up really doing nothing well and instead spend our time ‘checking boxes’. Ultimately to grow you need to build a team and we will discuss this next month. However, for the next 30 days apply the principle of ONE MORE to all areas of your business and I suspect you’ll be much further down the road when we meet again.

Oh - what happened in the game? We got ONE MORE…. then ONE MORE. 15-13…. WE WIN….and so will you!

by Sean Gagnon

Take Your Fitness Business to the Next Level

If you want to grow your business it’s no secret that you have to keep growing your skill set and that of your team. The skills that got you here will not get you there! It is imperative that we keep learning and progressing as businesses really have only 2 fates - they grow or they die.

When you think about your fitness business there are ample opportunities to keep learning. There is a huge range of education levels within the industry and even more options for certification. Some trainers have advanced degrees, others have no degree at all. Some have multiple certifications and specialties, others have entry-level certification. Wherever you or your team are on this spectrum it’s clear that learning options are limitless.

If you are looking to grow, where should you focus? If you are looking to hire new trainers or instructors what skills should you be looking for? The answer might surprise you! In a recent interview with LinkedIn CEO Jeff Weiner said that the #1 Skill Gap is COMMUNICATION. According to Weiner people are lacking interpersonal skills!

LinkedIn conducted a survey of over 4000 professionals across many industries and the results pointed overwhelmingly to the importance of communication even over technical skills. In fitness, technical skills are clearly important. Fitness professionals must know about anatomy, biomechanics, nutrition, recovery, on and on. Each individual we train or serve in our facilities comes with a unique profile and serving up a one size fits all exercise prescription is a recipe for disaster. It’s alluring to look for trainers who have the biggest technical toolbox but if they can’t COMMUNICATE the information clearly to their clients is it really an advantage?

Additionally, it’s important to remember why your members come to your facility, why they stay, and why they leave! Most people coming into a fitness facility for the first time are nervous and uncomfortable. They are not sure what to expect and they are often self-conscious. One of the biggest things that will make them decide to join is whether or not they feel welcome, safe and comfortable on their very first visit. Much of this will come down to the communication they have with you or your staff. Do you take the time to really understand their needs? Do you start rattling off ‘trainer jargon’? Do you try to impress them with your technical knowledge? This may work for a select few but the majority of new members will be turned off as you’ve simply reinforced their greatest fear - they don’t belong!

As you look to grow your team or increase the skillsets of yourself and your existing team, start with communication, not technical skills! Here are some tips to do just that.

Say Hello

If I were looking to hire a trainer or instructor today for my facility the first thing I would do in the interview is ask them to go out and meet 3 new people at the facility. I’d take their resume and certifications and place them neatly on my desk. They are supposed to have that stuff! Then I’d tell them to go out and interact with my members and come back to me and tell me what they’ve learned.

Immediately upon making this request I’d learn a lot about the communication skills of my potential hire. Watch their face when you give them the task - do they look excited or scared? Do they look uncomfortable with this idea or do they embrace it? This reaction will tell you all you need to know about how they will interact with your members after you’ve hired them. If they don’t pass this simple test you have to ask if they are the right fit for your team. Looking to level up your existing team? Give them the same test!

Listen

Communication is a 2-way street. You must listen first, then respond. Often times though people confuse hearing with listening. They are not the same thing. Hearing is the reception of sound. Listening is an understanding of what is being said.

Far too often people are not really listening, they are considering what THEY will say next! Like anything else listening is a skill and to become a good listener you have to practice. Nothing makes people feel more comfortable than feeling their concerns and needs are understood. That can only happen through listening. Here are a couple tips to improve listening skills.

• Be Present - put your phone away and eliminate distractions.
• Be Empathetic - put yourself in the shoes of the person speaking. For example, remember your first time in the gym!
• Pick up Key Points - listen for a few key things the speaker said and reiterate them in your reply. For example, I heard you say you’re a new grandparent - congratulations. One of your goals is to have more energy to keep up with your grandson. Is that correct?

One of the best ways to test listening skills with your team is simple role-playing exercises. Be the client and give them a scenario to work with. Not only will you get an idea of how well they listen but you’ll also get a peek at their technical knowledge as well!

Story Time

After you’ve worked on your listening, you have to work on your speaking skills as well. Effective speaking requires you to be clear and concise in getting your message across. Many trainers try to impress clients by using technical words and fancy terms. Know your audience. Often times this type of speak will have just the opposite effect. People won’t be impressed, they’ll be intimidated and will miss your well intended message! Know your audience and don’t over explain! Like most things - keep it simple. If you want to get an idea of the type of communicator someone is, have them tell you a story about their very first client. Give them only 60 seconds to do it and at the end see if you have the full story!

In the business of fitness, we will constantly have to grow our technical knowledge. After all, we are dealing with people’s health and well being. However, if you want to keep them as members for life, really learn to communicate with them which will make them feel comfortable and welcome. That’s why they will stay!

by Sean Gagnon

How Often Should I HIIT?

It’s no secret that HIIT (High Intensity Interval Training) is one of the hottest trends in fitness today. According to the American College of Sports Medicine HIIT has been one of the top trends for the past 3 years! In short HIIT training involves shorter bursts of high intensity exercise followed by periods of rest. Participants aim to get their heart rate above 85% of their age predicted max (220-your age) and maintain this for 30-60 seconds. This is followed up by a similar period of rest and the cycle repeats. The theory is that you do more work in less time thereby making your exercise more efficient!

Though plenty of guidelines exist for traditional exercise few are available for HIIT. Recently  education and programming provider Les Mills set out to get some answers. Specifically they wanted to know how much HIIT training should a person do each week and was there a point of diminishing returns - where more exercise does not equal more results. The answer may surprise you.

The CDC,  Center for Disease Control and Prevention, has set the guidelines that healthy adults should aim for 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week. For additional benefit adults should increase these amounts to 300 minutes of moderate exercise or 150 minutes of vigorous exercise. Moderate is defined as exercise where ‘your breathing increases but you are not out of breath’ or ‘ you can carry on a conversation but you can’t sing’. In general this correlates to 50-70% of Max HR.  Vigorous exercise is defined as ‘your breathing is deep and rapid’  and ‘you can’t say more than a few words without pausing for breath’. This correlates to 70-85% of Max HR.

Thankfully the Les Mills Study put some real numbers behind HIIT guidelines which are easy to obtain given the prevalence of heart rate monitoring in today’s fitness landscape. According to the Study  the amount of time one should spend performing High Intensity Exercise is just 30-40 minutes per week! For the purposes of the study High Intensity is defined as a heart rate over 90% of Max.  So if 30-40 minutes is optimal, more is better, right? Wrong!

The study went on to find that after 40 minutes of High Intensity Exercise your body may not respond positively. The body may become chronically fatigued and injury prone. This is commonly referred to as overtraining - a condition prevalent among high intensity exercise participants. Essentially the positive effects of exercise are diminished.

The natural question would be, if we are supposed to get 150-300 minutes of exercise per week yet only 30-40 of it should be High Intensity what should we be doing the rest of the time? This is the time we should spend performing, moderate intensity cardio, along with  strength and core training exercises. An additional 3-4 workouts of this variety per week will ensure that you hit the recommended guidelines.

At The Abs Company we believe that Fitness Changes Lives! The facts are undeniable. Understanding the types of exercise what will give us these benefits is the key. Additionally you have to find what works best for you and make sure that you enjoy it!  We’ve been CHANGING LIVES FROM THE CORE for over 20 years and we’d love to help you along your fitness journey as well.

by Sean Gagnon

Healthier at Home

I am the classic definition of a road warrior! Last year I traveled 170K air miles and this year I have already hit 75k! I travel all over the world promoting our brand, meeting with customers and exploring fitness trends. It’s a lot of travel but I love what I do! For the next 3 weeks I have no scheduled travel and I have to say it feels good. I get to sleep in my own bed, go to my own gym, not have to eat out! As I was leaving the gym today after a great workout it hit me - I’m healthier at home!

I’m not new to travel  as I’ve been doing it for years. I’ve worked hard to develop good road habits but the change in geography and routine often proves challenging. I’ve lumped my habits in to 3 buckets, Nutrition, Exercise and Sleep. Lets take a look.

NUTRITION
Ask any traveler and they will tell you that eating healthy on the road can be difficult. You are often in a new time zone, eating out, and socializing. On top of that planes and airports offer many ways to make bad food choices. Here are a couple tips to keep your nutrition on track while on the road.

1. Pack HEALTHY SNACKS  for the ride! As you walk through the airport it’s easy to be tempted by all of the quick food options like pizza, candy, burgers etc. On the plane, if you get a meal, its often balanced but it still tends to be high in sodium and fat. On top of this, depending on the time of day, it’s often temping to enjoy a cocktail to relax pre or mid flight. I’ve found that  by bringing healthy snacks like almonds, cheese sticks and buying a large bottle of water after security really helps to keep me on track.
2. Start with a SALAD. When you are on the road you are often eating out. It’s exciting to try new restaurants and to enjoy the cuisine of where you are. However it’s also easy to indulge. When I am out for lunch or dinner I always start with a salad. The fibrous vegetables fill me up and help to prevent over eating for the rest of the meal. I also am sure to start each morning with a high protein breakfast. This will keep me full longer through the day and prevent snacking opportunities that may present!
3. Drink WATER. Needless to say drinking water throughout the day is best practice regardless of if you are home or away. However on the road it can be extra important. In the air you tend to get dehydrated so I try to have at least 8 oz of water per one hour flight. Business travel generally also entails socializing where you may be enjoying your favorite wine or cocktail. If your normal routine is to not drink during the week, socializing can throw this off. Make a deal with yourself that after each drink you will have glass of water. You will significantly reduce your alcohol in take and feel much better in the morning. Worried that you will stand out? Ask the bar tender to pour you a club soda and put it in a cocktail glass. No one will know the difference!

EXERCISE
For any number of reasons it can be often to keep your exercise routine on the road. However the reality is that it is getting easier and easier.

1. Workout Facilities. Healthy travelers today are looking for ways so keep fit on the road and as a result more and more hotels are providing excellent workout facilities. If they don’t have one, they often have a reciprocal relationship with a local club. Just this month I was in Phoenix and across the street from my hotel there was a 20k SQ state of the art health club. When I checked in the young lady at the front desk told me I could use it for just $5! I couldn’t wait to go. So if you don't like the facility at your hotel ask if they have such a relationship with an outside club.
2. Time. Change in time zones and hectic schedules often affect your workout time. This can result in you skipping your workout all together! Don’t stress if you can’t get your full workout in. Commit to at least 20 minutes of training to get the heart pumping and burn some calories. Looking for great ideas on efficient training? See our post on INTERVAL TRAINING.
3. Explore the City. One of the most exciting parts about travel is seeing the sights! Why not do this while getting in your exercise. Last week I was in Cologne Germany and before work each morning I took a run through the beautiful city. Sure my intensity may have been a bit lower as I was taking in the view but I got my training in! In the mountains? Go for a hike. Many hotels now offer group or guided runs or hikes to show off their beautiful city. Ask, explore, enjoy!

REST
You just check into your hotel after a long journey and the first thing you see is the beautiful, inviting bed. The thick fluffy comforter, the stacks of pillows. Who wouldn’t want to jump in and stay in that bed?! My tip here is simple. Keep your sleep schedule. Try to go to bed at the same time as home and most importantly wake up at the same time! Fight that urge to black out the room and sleep in! This will keep you on track, give you the time to work out and maximize your trip!

Travel is fun, exciting and rewarding. It’s easy to get off track on the road as the opportunities and excuses are plentiful.  Stay healthy by following my tips from the road and you’ll enjoy travel more, be more productive and ease back into your normal routine with ease.

by Sean Gagnon

Don't Roll Over

When I started out in the health club business I was a personal trainer. As any trainer will tell you, the hours are less than regular. I had clients at 5AM and 5 PM. You train when your clients are available, not when you want to! All those years of early morning training got me to be an early riser and it’s something I still do to this day. There are many people who will tell you that getting up early is a key to success. I’m not so sure about that because it’s less about the time and more about what you do with it!

When my training days ended I continued to wake up early to do my own exercise. I love to start my day with a workout because I figure that no matter what else happens that day - I’ve done something positive. It works for me! I can tell you however that I’m human too. When the alarm goes off at 5AM there are certainly days I don’t want to get out of bed! It’s warm under the covers and maybe I can just train later! It’s easy to fall into this trap - especially as you are still trying to rub the sleepy’s from your eyes.

However, years ago I made a commitment to myself to not ‘roll over’. I promised myself I would do 2 things when that alarm rings.

1. Get up and brush my teeth.
2. Go and do just 10 minutes of my workout.

If after these 2 things are done, I still don't feel like training I’m free to come home and jump right back under the covers. I can tell you that simply getting up and brushing my teeth usually does the trick. Not always - especially here in the northeast where it can still be freezing cold at 5am! However what never fails is that first 10 minutes. The body starts to heat up, the blood is pumping and you remember why you made the commitment in the first place! I can tell you that I’ve never done the first 10 minutes and turned around and went home. Not once!

You may be thinking - that’s great but I like to train at lunch time, or after work. The same rule applies to you. Commit to doing just 10 minutes of your routine. Don’t worry about the rest of it. Just get through that 10. I suspect you will find the same thing that I do. You won’t stop!

What I can promise you is this - regardless of the time you train you will never regret finishing a workout! Too often we lose our motivation because we are thinking about the 30 minutes or the hour of hard work in front of us. Take the pressure off - just do 10 minutes. I suspect the rest will follow!

At The Abs Company we believe in constant improvement! When you take small, consistent steps to improve your health amazing things start to happen. We’d love to take the journey with you. Let us know how we can help!

by Sean Gagnon

Post Pregnancy Fitness - Part 1

It all started about 20 years ago. I was fresh out of school and had just landed my first job as a personal trainer at a local health club. My first client was a young lady in her early 30’s just looking to “get in shape”. There I was, my very first workout, with my very first client on my very first day! I was so excited. About halfway through the workout things were going great, she was working hard, feeling the exercises in all the right places and having a good time. I was so happy. Then it happened – we finished a set of lunges and she turned to me and said “I don’t feel so well” and she ran into the locker room. I felt terrible. Had I pushed her to hard, was the workout not appropriate, what happened? She came out of the locker room looking green and told me she had enough for the day and was going home! I couldn’t believe it – I thought I was so well prepared and I blew it on my very first day. I was so dejected.

That night I went over the workout again and again in my head trying to figure out where I went wrong. After a long night of thoughts racing through my head I finally fell asleep and woke up the next morning to try again with another client. Just as I got to the gym, I got a phone call from yesterdays client and she told me she found out she was PREGNANT! That’s why she had gotten ill the day before during our session. I thought to myself – phew – it wasn’t me after all! Thus began my career as a trainer in which I worked with many female clients both during and after pregnancy.

Working out while you are pregnant is generally very safe and in fact recommended in most cases. Of course it is always best to check with your physician for the proper guidelines. The same is true of post partum fitness routines which will be the focus of this article. Most of the women I have trained or spoken too want to get back in shape quickly after pregnancy and especially want to flatten those ABS! In this article I will share my top 5 tips and then in part 2 we will get more specific about those ABS! So Here we go.

1. Patience

Every client is different and every pregnancy is unique. However the most common concerns post pregnancy are losing that ‘baby weight’ and getting the stomach back in shape. The good news is that both of these concerns are attainable with some patience, dedication, and hard work! It is important to remember that your body went through 9 months of changes and you aren’t going to get it back overnight. It is a time to enjoy your baby first and foremost and then to begin a sensible routine of healthy eating and exercise.

2. Understand What Happened to your Abs

During pregnancy your abdominal muscles (rectucs abdominus) separate. The basic purpose of this to allow the growing fetus to come forward, not backwards which can cause strain on the low back. Though it sounds like a big deal, this is completely normal and in most cases the muscles return to their normal state post partum. This separation is known as diastasis and is generally detectable after about month 5. The problem occurs when the muscles separate too much (generally caused by weak abdominal

muscles) which can lead to low back, pain, sciatica, inflammation etc…. The great news is that this separation begins to close within days after delivery. A sound core training plan will have those abs back in shape before you know it – though you should allow at least 6 weeks for a full recovery.

3. Start Slowly

Generally speaking the best way to tone up post baby is with a routine consisting of cardio vascular exercise, total body strengthening, and proper nutrition. Depending on your pre-pregnancy fitness level and how well you maintained it during pregnancy you should begin with a low to moderate cardio-vascular exercise program (walking, elliptical, swimming) 3-4 days per week for 20-30 minutes. Total body strength training should also be performed using moderate weights and repetitions 2-3 days per week. There are also several “mommy and me” routines available which allow you to tone up while spending quality time with baby!

Speaking specifically about the core it is important to perform exercises that not only strengthen the superficial muscles that you see (rectus abdominus and obliques) but also the deep core muscles such as the transverse abdominus and the low back.

4. Regain Control of your Nutrition

Often during pregnancy women become a bit more lax about their diets. They may have cravings for something salt or sweet and within moderation its generally ok to indulge. It’s never a good idea to restrict calories during pregnancy buy now that you are trying to drop that baby weight its some to get a bit more disciplined. It is always best to check with your physician, a nutritionist, or a registered dietician for the eating plan that is best for you. Generally however, I would recommend a diet that is high in fiber, and rich with whole foods such as fruits and vegetables. The meal plan should also consist of moderate carbohydrates for energy, protein for muscle building and be low in fat. There are so many theories out there on nutrition but ultimately we all have to find what works best for us as individuals.

5. Have a Well Rounded Routine

Once you have clearance from your physician to begin exercising its best to start slowly and focus on all components of fitness. Many women want to jump right back into the cardio routine but don’t neglect strength training and flexibility. Start with 3x per week and increase from there.
As mentioned above Cardiovascular exercise should be performed for 20-30 minutes at a moderate intensity. This could include walking, elliptical machines, swimming etc. Basically anything that will moderately increase your heart rate and keep it there for 20-30 minutes. If this is too much in the beginning you can break the 20-30 minutes up into 10 minute segments to reach a total time of 20-30 minutes. As you get in better shape strive for continuous exercise and gradually increase the intensity.

Next perform some basic strength training exercises to tighten and tone the muscles. You can start with basic body weight exercises such as push ups, squats and lunges. Try for 10-15 repetitions for 2-3 sets. A routine might look like this. Start with 10 reps of body weight squats. Rest 30 seconds. Move to the ground and perform 10 push-ups (on your knees is fine to start with). Rest 30 seconds. Perform 10 alternating lunges. This sequence is one set. Rest for about a minute and repeat 2-3 times. Once you can complete this routine 3 days per week you can increase the intensity and complexity of your strength training with the help of a certified personal trainer.

Round out your routine with the Core 4 program described in the next post and some gentle stretching.


Enjoying life with your new baby is one of the greatest experiences in life. However, its also important that you take care of you so you have the strength energy and vitality to keep up with your growing bundle of joy. The tips above will get you stared and in the next article we will get a bit more specific. Now go play with your baby!

by Sean Gagnon

Small Space. Big Impact.

Small Space Big Impact

One of the biggest challenges facing the fitness industry is SPACE. One of the single largest fixed costs for a fitness club or studio operator today is rent. Because space is so expensive we have seen a shift in the way many clubs are designed. Every square foot is carefully planned to maximize efficiency and eliminate waste. In fact, this was one of the key drivers to the rise of the Studio Market! Operators figured that if they could eliminate low usage areas and include only those that produce the most profit, it would be a win! They were right! In fact, according to IHRSA, since 2010 boutique studios have become the fastest growing segment of the industry.

Ask any fitness equipment manufacturer what one of the most common objections they hear is and they will tell you “I dont have the SPACE”. However it’s not about the space - it’s about the space for the RIGHT THINGS. If you knew that a piece of equipment or program was what your members wanted, you’d find the space - or they will go somewhere that did!

In the last 5 years or so the industry has also been overtaken by the FUNCTIONAL TRAINING movement. Functional training is supposed to mimic activities of daily living and provide exercisers with the strength and mobility to be more active and productive in their everyday tasks. It’s certainly great exercise, but because of the dynamic nature of functional training, it requires a lot more of that precious SPACE! Examples include Medicine Ball Throws, Tire Flipping, and Battle Ropes. When exercise is done on stationary machines the space requirement is fixed and predictable. Functional training throws all of that out the window and the space needed can be massive.

The payoff can be there, but you have to consider the amount of space you are giving up for one or two people to do one movement. For example, if you have members looking to flip tractor tires - a very popular exercise - you might have to devote 30-40 yards of space to ensure that they can get an effective workout and not endanger your other members who may be using the space for stretching or core work. Battle Ropes can pose the same challenge, requiring 20-30 feet of distance for just the rope! This type of training is certainly EFFECTIVE but from a space perspective it certainly is not EFFICIENT! What’s a club to do?

Fortunately for the industry certain manufacturers, like The Abs Company, recognize this dilemma and are focussed on equipment and programming that addresses these critical issues. In short they are focussed on equipment that requires a SMALL SPACE but makes a BIG IMPACT! Additionally such products solve the three biggest issues surrounding functional training: SPACE, SAFETY and FACILITY DAMAGE.

Space
Exercisers have been flipping tires for decades. This type of training is extremely dynamic and provides users with strength, power and aerobic fitness in one exercise.
It’s one thing if you have the ability to use tires outdoors but when you bring them inside it’s another story. The TireFlip 180 and TireFlip 180XL require a space that is only 5 feet wide and 4 feet long! In less than 20 square feet you can perform all of your Tire Flipping movements! That is a huge space saver! Additionally the anchor points on either side of the unit allow you to perform battle rope or elastic resistance exercises allowing you to set up a 3-4 person circuit training workout in a fraction of the space you would normally need. Finally, the ability to add plate loaded resistance eliminates the need for multiple tires in a facility by giving you a training range of 100-240 lbs !

Another innovation from The Abs Company revolves around the ever popular Battle Rope exercise. Again this dynamic workout is extremely effective but you have to devote 20-30 feet of floor space just for one person to train! The all new Battle Rope ST® solves this issue with its revolutionary design (see inset)

Safety
One of the biggest challenges with functional training is safety. The moves are not typical for the average user and without proper instruction, injury can occur. Tire Flipping is no exception with most injuries occurring when the unstable tire starts to roll away from the user. They can get injured as their body ends up in an awkward position trying to regain control. Additionally there is always risk to the unsuspecting exerciser who can have the tire fall or roll on top of them while they are simply lying down to stretch! Again, the TireFlip 180 solves this issue by moving in a defined and fixed path of motion. Safer for both the user and the exercisers around them!

Facility Damage
Finally, many of the functional moves today put the actual facility at risk for damage! When tires are leaned up against a wall or continually flipped onto the floor it can’t help but damage the surfaces, leaving your beautiful facility looking worn! The TireFlip 180 solves this issue because the tire never hits the floor, instead landing on the raised bumpers which also help users get a comfortable grip on the tire for more effective flipping. When members are launching the medicine balls into your walls and onto your floor damage ensues. The Ab Solo allows users to fire the medicine balls into a padded return for a fun safe and effective functional core workout!

It’s no secret that today’s members are looking for something different. They want functional movement and they want an experience. Whether you own a big box club or a boutique studio it’s imperative to find a way to give them what they want while keeping the realities of the business and facility in place. Products that require a SMALL SPACE but make a BIG IMPACT are the answer!

by Sean Gagnon

Efficient Equals Effective

Efficient Equals Effective

We recently had an article published in the National Fitness Trade Journal that really highlights our core concepts when designing a successful fitness space.  Take a look at the full article here Efficient Equals Effective

by Sean Gagnon

Are You Listening?

Over the weekend I was at a party and was talking with a friend of mine who is in sales in another industry. He was telling about his frustrations from a recent meeting with a prospect. As my friend learned more about the company and their needs he shared with him some possible solutions. The prospect was looking at them and admitted that his customers would benefit from them but kept saying “But I don’t like that.” I could easily see why my friend was frustrated. After all, there is NO I in Customer!

As business owners and managers, the path to victory is actually quite simple. Listen to our customers and solve their problems! If you can solve their problems better than your competitors, you win. The issue is often that we let our own opinions or ego cloud our judgement. We simply aren’t listening. Let’s take a look.

What is listening? To truly listen we must understand the information we are receiving. This is very different from hearing - which is simply the reception of sound! It’s important to also understand that listening is not solely audible. We can listen through our eyes and our observations. It’s no secret that some of our customers are much more vocal than others. They have no problem telling you their opinion, or letting you know about this problem or that one. Often times, because they are vocal, their opinions become magnified and can blow a situation or need out of proportion.

A common example in the health clubs is hearing from a member or even a trainer things like, “EVERYONE is asking for more open space”. “NO-ONE is using the machines any more”. Most times such statements of extreme are a clear indication of bias. Sure there are trends that we need to be aware of but that’s why its important to rely on observation and data. I’ve been in the industry for over 20 years and for the last 10 I’ve been hearing how no-one is using selectorized machines anymore. However data shows that over 40% of members incorporate these machines in every workout! Simply looking around the fitness floor will confirm that they are used regularly by a large portion of the members at any given time.

The other common issue in today’s fitness industry is the bias towards catering to the personal and small group training segments of our membership. Understandably, this is an area clubs want to focus on because there is more revenue per member here. With the proliferation of low price memberships clubs have to make up that revenue from non-dues sources. This is where classes and training really come in. So once again, if we are hearing the business need for increased revenue as opposed to listening to the data, we could make short term decisions that can negatively affect the long term result. The data tells us that the average club has training penetration rate of 8-12%. That means that only 8-12% of the membership uses training services. Or that 88-92% DO NOT! So should your club offerings ignore these members? I hope not. If you keep this segment of the membership happy and successful, they keep coming back. If they keep coming back you have a greater opportunity to turn them in to training clients!

Finally lets take a look at what YOU like. We all have our biases toward things that we personally like, or things that work for us. Often times part of our job is to use our expertise to help guide the direction of the club. However, we are not everyone. We can can't pick only what we like, as we may be at a very different place in our fitness journey. If we are going to be in charge of equipment selection and programming for a club that has thousands of members then we have to try and think like thousands of members. It’s never wise to try and be everything to everyone, but if you are opening the doors to all, then they all need to be considered. You have to put yourself in the shoes of the new member, the scared member, the intimidated, not just the super fit and lifelong exerciser!

Remember, the beginner only becomes the intermediate and the advanced if they stick with the program and make fitness a permeant part of their lives.

At The Abs Company we believe that FITNESS CHANGES LIVES. I’m sure that you believe the same thing or you wouldn’t be so passionate about the industry. To truly change a life we have to meet people where they are and then guide them along the path. It’s not about US - It’s about THEM and if we take the time to really listen we can help them WIN. In turn we will also.

We have a complete selection of core based functional training equipment to server your members wherever they are in the fitness journey. We are LISTENING and here to help. Just ask!

by Sean Gagnon

HIIT Me!

by Sean Gagnon

Fast Weight Loss?

Intermittent Fasting

This time of year people around the world make resolutions for improvements in their life. Not surprisingly the number one resolution year after year is to lose weight. Studies show that over 24% of New Year’s Resolutions revolve around weight loss. It’s well documented that what we really want is FAT loss which is where the true benefits lie. For the purposes of this article, let us agree on that simple point.

The greater debate revolves around the best way to achieve this fat loss. Some people will tell you it’s exercise as simple as walking. Others will tell you about interval or high intensity training. Many experts will tell you that nutrition is the key and there is no shortage of new diets and diet advice coming out all the time. The reality is that the best recipe for long term health is the combination of diet and exercise. Diet alone doesn’t strengthen your muscles and bones. Exercise doesn't provide your body with the nutrients necessary for health and energy. Therefore it’s obvious that the combination of the two is best.

In this article we will focus on the nutrition side of the equation and the popular topic of Intermittent Fasting. If you are not familiar with the term it simply refers to a pattern of eating that involves periods of feeding and periods of fasting. It is much more about WHEN you eat, not WHAT you eat. It’s not a new concept as humans have been fasting since the dawn of creation. At that time it was often out of necessity because there simply wasn’t food to eat as readily as it is today.

Intermittent Fasting has been studied for years and the benefits are numerable and undeniable. Here are a few key benefits:

• Increase in Growth Hormone up to 5x. This is beneficial for both fat loss and muscle gain.
• Decrease in Insulin levels. When insulin is lower the stores of body fat become more accessible for energy. The less times you eat, the less insulin in your system.
• Fat Loss - because you are taking in less calories your body starts to burn fat. On average people have seen decreases of up to 8%.
• Increased Metabolism - studies have shown increases of up to 15%
• Reduced Inflammation - Inflammation is a key driver of many Chronic Diseases.
• Reduced Risk of Heart Disease - Studies show as reduction in LDL (bad) Cholesterol and Triglycerides.
• Reduced Risk of Certain Cancers
• Improved Brain Health by increasing certain brain hormones. This may be beneficial in the prevention of Alzheimers Disease

That list of potential benefits is powerful but keep in mind that research is constantly evolving so there will be more evidence to come as the studies become longer and more detailed in Intermittent Fasting. The bottom line is that the benefits come from the reduction in calories. If you eat massive amounts of food during you feeding periods you may not see the benefits. At the end of the day there is still no getting around the simple equation of calories in vs calories out. If you are burning more than you are taking in you lose weight - period.

So if the benefits of Intermittent Fasting sound good, the next question is HOW do you do it? Keep in mind that before starting any new diet or exercise program you should consult with your physician to be sure its appropriate for you. That being said, here are a few of the common protocols.

16/8 Method:

This is the most common protocol for Intermittent Fasting and where it is recommended that most people start. Simply you are eating only 8 hours during the day and fasting for 16. For example If you have your first meal at noon then you would have your last meal by 8PM. If you can’t wait til noon and have your first meal at 10am then your last would be at 6PM. In general you would eat 2-3x during this 8 hour period. You can drink non caloric drinks at any point in the day and this will often satisfy feelings of hunger.

24 Hour Fast.

This approach is a bit more demanding but very effective. As it sounds you are taking complete 24 hours periods where you don’t eat anything at all. So if your last meal is at 8PM on Monday, you don’t eat again until 8PM on Tuesday. It’s challenging to go for this long at first with no food but you do get used to it. Again - non caloric liquids are recommended. The 24 hour fast is particularly beneficial if you know you are going out socially and don’t want to watch your diet at the event. For example if you know you have a party Saturday Night then make your last meal Friday Night so that you can indulge a bit more at the party.

Warrior Diet

This plan has been around since the late 90’s and basically allows for a 4 hour feeding period and 20 hours of fasting. Typically you are eating one large meal each day and perhaps a few small snacks if needed during the 4 hour period. Typically the meal is at the end of the day. The upside of this is that you are typically taking your 1500 -2000 calories in one meal so you have a bit more latitude on what you are eating. In general it should be healthy but but you can binge a bit more here on carbs and possibly even a sweet.

There are several more methods of Intermittent Fasting available but the key is that you maintain the periods of eating and fasting. The results are real, both from a fat loss and health perspective. If you think it sounds like something for you give it a shot. Research more and then start with 1-2 days per week on the protocol that fits you and see what you think. There is a little discomfort at first but that is true with any area of improvement. I suspect however that it could become a new way of life for you!

by Sean Gagnon

WHY this year will be different

WHY this year will be different...

This time of year there is no shortage of articles around goal setting, motivation, and resolutions. It’s no secret that people who have a plan of action on how to actually achieve the goal they set have a better chance of success than those who don’t. This is true in finance, personal development and of course fitness!

Most people set a blanket goal and leave it at that. “I’m going to get in shape this year.” “I’m going to eat healthy.” These general statements, though well intentioned, give no clear path to success. Those willing to go a bit further and THINK about how they will accomplish these goals not only make the goal more specific but put some daily action steps behind them. For instance they may say “I’m going to get in shape this year and lose 10 pounds by exercising for 30 minutes per day and by bringing a healthy lunch to work each day”. You can clearly see how person 2 will have a greater chance of success. They have some actionable, measurable steps and a definition of what success actually looks like.

When you look at the study of goal achievement however, one thing stands above the rest when it comes to success. That one thing is figuring out the WHY. WHY do you want to accomplish this goal? What is the true motivation? If you can really dig deep and find the WHY, the HOW becomes very clear and you will not lack the motivation to put in the work.

Let’s take our person above who started out just wanting to ‘get in shape’. Then they progressed and made the goal measurable and actionable. They are going to lose 10 pounds by exercising for 30 minutes per day and by bringing a healthy lunch to work each day. Now lets add the WHY. At first they may say they want to feel better. Perhaps they want to look better. Two good reasons but generally they will fade quickly. However, what if they said they wanted to accomplish this goal because they just became a grandparent and want to have the energy and vitality to keep up with their new grandson? That’s a powerful why!

The more powerful your WHY, the more likely you will be able to overcome the feelings of doubt that may set in while trying to achieve your goal. When laziness or procrastination rear their heads, you will remember your why and cast them aside. WHY is an extremely powerful force and one that can help you to crush your goals!

So think about the goals you set for yourself this year. Go back and attach a WHY, and then a HOW. This simple formula will start you down the path:

This year I want to XXXXXXXX.

WHY I want to accomplish this:

HOW I will accomplish this: (List 3 steps)

Once you achieve your goal, go back and do this again for your next goal. The momentum you will create will make you unstoppable! Best of luck and let’s make 2018 the year you truly change your life from the core!

by Sean Gagnon

Lifecycle of a Member - Part 3

KEEP MEMBERS ENGAGED!

This is the third and final blog post in our series about the “Life Cycle of a Member.” As we know, our clients and customers do not join the gym or the studio at the same fitness level as everyone else. It is important to appeal to members who are at the beginning of their “life cycle” in fitness - with equipment they can master and succeed with, such as selectorized machines, treadmills, and Ab equipment. After they achieve some level of success from the beginner level, you can take them through the “life cycle” to more advanced training.

Certainly the holy grail in fitness today is non-dues revenue. With the proliferation of low priced high volume clubs, owners need to find ways to generate additional and ongoing revenue to achieve profitability. But how do you induce the member who joined your club for $10-20 to now spend $50, $75, $100 or more per month? Take your offerings up a notch! Gone are the days where a person will shell out $50+ per hour to have a trainer stand next to them while walking on the treadmill or count to 10 as they exercise. Trainers and training programs need to provide a “wow” experience to justify the investment. Most importantly they need to deliver RESULTS. This is where cross training, high intensity and functional training become critical. At some point, even the beginner, who starts at the lowest level in the life cycle of training, will be interested in pursuing these more intense programs.

Along this same line of thought, there are other ways to keep members interested and engaged at your facility. It is important that facilities offer unique equipment and expertise that is special and unique, and not easily accessible to members on their own. Many such products exist today including the TireFlip 180, Battle Rope ST, Woodway Curve and Vicore TerraCore. These items deliver that WOW factor and truly stand out in the facility. Getting a good workout on products like these are things members talk about, things that keep them coming back for more. Just type one of them into your social media platform to see what I mean! How cool is it to see your member posting about the awesome workout they had on the latest piece of equipment YOU offered them? That is the best kind of “advertising” -- it’s real and you don’t need to pay for it!

If we are to reach our goal of operating profitable facilities while helping as many people as possible to achieve their fitness goals, then we need to think about ALL our members and prospects when designing our clubs and ordering equipment. Let’s not rush to eliminate this thing or that just because it’s hot and exciting right now - just because it’s what WE would use or the trainer said so. Think like your customer -- whether the beginner, the moderate exerciser, or the elite -- Let’s keep the entire “lifecycle” of the member in mind -- and make sure we accommodate them all.

Health truly is our greatest asset. As fitness professionals, facility owners, and equipment manufacturers we can work together and make a difference in people’s lives!

by Sean Gagnon

Life Cycle of a Member - Part 2

THINK ABOUT THE BEGINNER

This is the second blog post in our series about the “Life Cycle of a Member.” As we know, our clients and customers do not join the gym or the studio at the same fitness level as everyone else. There are a myriad of levels, and our job is to help clients succeed at every level.

Most fitness professionals get into the business because of a desire to help others. We want to help others succeed, to feel better about themselves, and to help them improve their most valuable possession - their health. However, if we truly want to accomplish this goal, we must think not only about the fitness enthusiasts but also beginners. For example, beginners are typically intimidated by the latest and greatest high intensity program. Beginners will hopefully grow to appreciate these programs later in their “life cycle” as a member, but that appreciation typically occurs much later in the process.

Unfortunately for beginners, the growing trend in gyms today is LESS equipment and more open floor space for functional movement. There is no denying this type of space is important but it’s also fair to say it doesn’t serve everyone at every stage of their cycle as a member.

Think again about the beginner. Many are not confident when they join a gym or studio. They overcome fears and insecurities and muster up the courage just to step into your facility. Their feeling of intimidation is real. You try to make them feel at ease, ask them a bit about their goals and most likely you hear the common answers. They want more energy. They want to feel better. They want to look better. They want to do something about ‘this area’ (patting their belly!).

At this point the enthusiastic trainer or salesperson tells them about all of the great offerings in the club from nutrition, to functional and cardio and cross training programs. They take the prospect over to the ‘turf’ area and see the “expert” members jumping around, hoisting kettle bells and launching medicine balls. Whoa! How does a beginner feel when they see these sophisticated movements? Do they feel like they could do that too? Perhaps. But most likely this beginner sees something they don’t feel they could be successful doing, and their feelings of fear and insecurity come rushing in. Have we increased the likeliness that they will join our club or studio? Quite the opposite. The beginner can feel intimidated and overwhelmed by the prospect of doing all these types of activities that they feel are “beyond them.”

What if instead this same member was taken to an area where there were selectorized machines. Just select a comfortable weight, sit down and push. Or walk on a common treadmill and push START. Or visit the ABS area where they could try a user friendly machine that helps them work ‘this area’ (see above). How are they feeling now? Encouraged. Empowered. Like they could be successful and fit in here. Have we increased the chances of them joining? You tell me.

Now we have a member who can WIN in our facility. We have areas where they can come to the club and be successful. When we have a member who is successful and fits in, guess what else we have? A member who keeps coming back! A member who truly becomes part of our ‘club’. After a member truly feels he or she belongs, then we can introduce them to all the other incredible things inside the facility. Offer them other services, ranging from classes, to group and personal training. Some people may be ready for this from day one but clearly not the majority as evidenced by the fact that PT penetration rates in clubs struggle to top 12%.

We will finish up our discussion about the “Life Cycle of a member” in our next blog post, so stay tuned!

by Sean Gagnon

Life Cycle of a Member - Part 1

ARE YOU CONSIDERING THE LIFECYCLE OF A MEMBER?

The Abs Company founders have a combined 40+ years of experience in the fitness business as personal trainers, health club owners and exercise product developers.  Our experience has helped us to see how a typical health club member or personal training client changes over time as they use our services and gain better health.  We call it the “life cycle of a member,” and we believe it is important to keep this concept in mind when building or designing a gym or personal fitness studio, and especially when purchasing exercise equipment.  We will explain this concept over a series of blog posts, and this is part 1 of the series.

As fitness professionals, we love to work out. We love going into a new club for the first time and seeing what they have to offer.  We love attending industry events to check out the latest offerings, and we’re guessing by the fact that you’re reading this blog that you feel the same way!  We are fitness geeks and we love it.

Unfortunately, most of your members and prospects do not feel the same way. Sure there are the hard-core fitness enthusiasts that share our passion -- the passion of a committed professional -- but many of your members are stepping into your club for the first time in a long time - or ever!  What are they feeling?  What are they looking for? How often do you stop and think about their experience and what it is like for them when they arrive at your club?  As an experienced fitness professional, sometimes it’s not easy to remember what it’s like to be a beginner.   But it is important to try to recapture this feeling so that we can better understand what our clients and customers are going through when they come to our facility.

Most likely these members are nervous, intimidated, or feeling uncomfortable.  They are probably unfamiliar with fitness and training.  It might be hard for us to understand this kind of cautious feeling, because we love fitness so much.  But surely everyone knows how it feels to be in an uncomfortable situation.  It’s something you tend to avoid, and you are not enthused about repeating it!

These are very real feelings and when it comes to our appearance or physical ability, these feelings tend to become magnified.  It’s personal, not business.  And when it’s personal, it becomes emotional.  It’s no wonder that the majority of people don’t exercise and certainly no surprise that over 50% of those who do start, tend to quit in under 6 months.

If we can get new members to overcome the problems that so many of them face when first joining a club or studio, we are sure these dismal statistics can be reversed. Our goal is to keep members coming back for more, and to find continuous success and good health by using our services.  More on how to do this in our next blog post - Stay tuned!

by Sean Gagnon

What About Me?

by Sean Gagnon

The Abs Company Top Ten Nutrition Tips

by Cindy Ramos

Do Supplements Matter?

by Sean Gagnon

The Abs Company Joins Association of Fitness Studios

by Cindy Ramos

What Super Bowl 51 Can Teach You About Your Fitness Routine

by Sean Gagnon

Get To Know MMA Champion Claudia Gadelha

1. What motivated you to get started in mixed martial arts?
I came from humble beginnings – I was very poor with few opportunities in Brazil, and no future. I discovered BJJ, and saw that if I dedicated myself to BJJ training and the philosophy of BJJ as well, that it could totally change my life for the better…and it did.

2. What are your interests outside of fighting and the martial arts?
Other than fighting, I enjoy planning and talking business for my career, and MMA Gym ventures. I like going to the beach and skateboarding. I like to always keep my body and my mind in motion.

3. What is your normal workout routine and your routine before a fight?
I train 6 days per week, with 2-3 sessions per day. The training intensity goes up a lot in Fight Camp, with 3 hard sessions per day.

4. What is it your favorite way to train?
My favorite thing to do to train is Jiu Jitsu. I love it.

5. How much cardio versus weight lifting?
I tend to do 75 percent cardio, and 25 percent strength training.

6. What is your eating regimen normally and before a fight?
I eat every 3 hours all year round. I try to eat clean, but definitely indulge in some chocolate…in moderation of course. However when fight camp starts I eat totally clean and healthy with no “junk” at all.

7. What’s your favorite exercise or routine?
My favorite non-fight training exercise is running – outside for sure!

8. What keeps you motivated to workout?
I love to workout! It makes me feel so good during and after. I really feel satisfied after a good workout..and have that great feeling of accomplishment when I’m done.

9. What are the best exercises to tone your abs? What type of equipment do you like to use?
I like to use the X3S to work my abs. I only do X3S type of movements for my ab training.

10. What is the best piece of advice you can give to a person trying to get in shape?
Start small but START. Do a little more today than you did yesterday. Be consistent and Stay Motivated. Believe in yourself and stay very committed! Follow your dreams..and you will make it there!

by Cindy Ramos

Detox to Lose Body Fat

The tummy area is always a tough spot when it comes to weight loss and it sometimes needs a little help to give it the kick it needs to become tight and toned. There are many methods out there that are natural boosters to losing the belly fat. Using detox methods flushes the body of what it doesn’t need and more times than not, helps to improve the body’s normal functions to make a job like digesting food “supersized”. Here are 5 detox ideas that can help to burn belly fat.

1. Detox Water – This water goes by many names, from detox water to weight loss water as well as fruit infused water. The ingredients can be changed to focus on other areas of health that you would desire, but for belly fat, the best formula to use is cucumber, lemon, and mint. Combining these ingredients in water pulls the antioxidant from the fruits and herbs into the water for faster absorption into the body. The fruits boost the metabolism and flush the body of toxins; and water is a gut buster, as well as the most important fluid you will ever need for detoxing the body. The detox water is not limited to just cucumber and lemon, but this is the one that is popular for belly fat.

There is also the orange, strawberry and mint mixture. To make the water just add a few mint leaves, a handful of fruit slices like strawberry or a medium cucumber and lemon or orange slices, making sure to use the whole fruit. Add all these ingredients to a pitcher of water and let it sit for about 12 hours or overnight before drinking. Keep this in the refrigerator for the best results.

2. Apple Cider Vinegar – This method has been hailed from the east to western hemisphere as the ultimate fat burner and it gets this attention because it actually does work. With the combination of lemon juice and cayenne pepper, it aids in better digestion and cuts fat – especially stubborn belly fat. The mixture of the lemon juice and cayenne is optional though, and if you prefer just the apple cider vinegar it works well by itself. The vinegar has an acid called acetic acid that can supress the appetite and also aids in digestion, cuts water retention and burns belly fat.

3. Green Tea – This tea can be used to incorporate into smoothies or just to drink by itself, whether hot or cold. Green tea is packed with many vitamins minerals and antioxidants as well as polyphenols that give the body nutrients, flush the digestive tract, and boost the metabolism and immune system to fight infection. There are many recipes that incorporate green tea, but it can be had by itself as just tea. For better results, it is best not to add any artificial sweeteners as this reduces the effects the tea will have.

4. Ginger – This is a root that many use to enhance food flavors, but it can be used as a detox to flush the body of toxins, cut sugar cravings, and burn body fat. Ginger can be enjoyed as tea or infused in water with other fruit and herbs, like cinnamon, to pull its properties into the water.

5. Plain Water – All the previously mentioned methods are great and do work, but many overlook the benefits of drinking just plain water. Having a glass of water half hour before eating, when waking up and before going to bed has shown a drastic improvement in weight loss particularly in the belly region.

It goes without saying that exercise is very important to help these methods work even better. Although they are great stand-alone methods, exercise is a great way to naturally burn the body fat and propel the fat-burning process. What detoxing will help to do is prepare the body for shedding of fats. Combine that with exercise to help the pounds roll off.

The Abs Company core and functional training equipment can help with that! We’d love to help you design the perfect core and functional training space for your home gym or fitness facility. It’s what we do!

by Cindy Ramos

TIREd of your training routine?

We all have, at some time or another, decided to make our way down the path of exercising but seem to hit a block when it comes to really targeting the tummy area. At times it seems like all the cardio and ab exercising just doesn’t seem to be working and you are at a loss as to why you are not getting the desired effect. One important thing to remember is that the body – especially the tummy – is built in the kitchen too, not solely in the gym. The right diet is imperative, in addition to exercise, to really getting the flat tummy you always wanted. Here are some simple diet tips that will be extremely helpful to help burn belly fat.

Eat all natural foods – the body does give out what you put in it and eating highly processed foods can slow the body down. Processed foods give the organs a more difficult job because the body has to work twice as hard to break down the compounds in these foods. In general stick to foods that are as close to their original source as possible.
Eating More Protein – Protein is one of the most important foods needed to help in losing weight. In addition to helping to replace damaged cells in the body, protein is also responsible for cutting down your appetite as well as boosting metabolism. The other great benefit of eating protein for weight loss and especially stomach fat is that proteins like fish are filled with omega three fatty acids which boost metabolism. Studies have shown that for the average person 1 gram of protein per pound of body weight is sufficient. This equates to roughly 30% of your daily caloric intake.
Cutting out sugars – Sugars in the diet are very unhealthy for the body and hinder the burning of belly fat. Sugary drinks like sodas and artificially sweet drinks have glucose and fructose components to them and this actually slows down the body’s metabolism. In essence, adding sugar to the diet actually helps to increase belly fat! The liver is also susceptible to damage from the overworkit gets from breaking down sugars for the body’s use.
Cutting out Carbs – Similar to sugars, carbohydrates break down to a sugar and as mentioned earlier added sugar may cause belly fat. Reducing Carb intake will cause the body to more efficiently learn to rely on fat as a fuel source. In general keeping your carbs to around 35-40% of your daily intake is a good recommendation. This may vary depending on activity levels.
Eat fiber rich foods – Foods rich in fiber help you feel fuller longer. The “soluble” type of fiber, which absorbs water, forms a kind of gel inside your stomach, slowing the absorption of sugars into your bloodstream. Lower blood sugar levels mean lower insulin levels — and that means your body is less likely to store fat.
Belly fat is very stubborn, but it is not impossible to burn, making simple changes to your diet. What we eat is very important to how the body reacts. The Abs Company has you covered when it comes to Core training. We have all the products you need to tone and strengthen your core in a safe and effective way. But also try making a change to the way you eat and see if this doesn’t make a drastic difference in how you look and feel. Let us help you find the right combination to get the abs you deserve!

by Sean Gagnon

Healthy Tips to Burn Belly Fat

by Sean Gagnon

Functional Training with the X3S Bench

by Sean Gagnon

As Fitness Gets Smarter, People are Getting Fatter. Why?

by Sean Gagnon

Snap Fitness Showcase - Snap Fitness Wyoming

by Anne Shrake

Core Essentials

by Sean Gagnon

Functional Training and Your Core

by Anne Shrake

Enjoy the Burn or They May Not Return

by Anne Shrake

The Abs Company Acquires Impact Fitness

The Abs Company started the new year with a bang with the acquisition of Impact Fitness.  Since then we’ve been working hard preparing to roll out our all new line of functional training equipment.  The introduction of the X3S Bench and the innovative Tire Flip 180 have already been a huge hit!  We wanted to make sure we share the news with our loyal customers – so we’re including our Press Release below.  Stay tuned for more exciting new functional training products that will complement our already proven core training products that The Abs Company is known for!

FLANDERS, NJ., Jan. 20, 2016 (GLOBE NEWSWIRE) — The Abs Company announced today that it has acquired Impact Fitness LLC, a functional fitness equipment supplier. Impact will join The Abs Company portfolio of leading commercial brands such as Ab Coaster, Ab Solo and Abs Bench.

Founded in 2013, Impact Fitness offers a growing line of functional training equipment largely serving the commercial fitness market and the growing category of functional fitness and Cross Training. Its product portfolio includes Impact Cages, cage accessories, Functional hand held equipment, Boxing and The Tire Flip 180, a unique training device that puts a new lift on an old exercise.

“With the addition of Impact, we will expand our stable of brands serving the commercial fitness market, including health clubs, hospitality, education and military, as well as consumers, with a wide array of core and functional fitness training equipment, while continuing with The Abs Company’s outstanding customer service and support,” explained Abs Company President, Sean Gagnon. “We believe the combination of these brands will position our company for the explosive growth in the functional, Cross Training  and boxing categories. The Abs Company / Impact Fitness combination enables us to approach the market with a broader and deeper product portfolio, and improve our ability to address the faster growing segments of the fitness market,” Gagnon added. “With the addition of Impact’s functional training footprint, we can meet current and future demand to further improve our competitiveness and leadership position within the fitness industry.”

The Abs Company is the leading supplier of innovative consumer and commercial abdominal exercise equipment and assists Health Clubs in the design and layout of space dedicated to core training.  The Abs Company products include brands such as Ab Coaster, Ab Solo, and Abs Bench, which are used in over 10,000 commercial fitness facilities in over 40 countries around the world.

Core training remains one of the primary reasons why people join health clubs.  The desire to have a flat firm, well defined midsection is still top of mind for anyone wishing to improve their overall health and fitness.  Having a dedicated Core Training Area excites and catches the attention of members. To fill this need, The Abs Company has developed a diverse line of abdominal products.   Whether a Club needs to upgrade an existing ab/stretching area or create a new area from scratch, a Core Training Area can be customized to meet any Club’s specific needs, space and budget.  

With the acquisition of the Impact Fitness line of products, the Abs Company can now meet the ever growing trend toward functional training. The Impact Fitness brand adds innovative core and full body functional training products creating a unique combination of isolated core training products and total body functional training equipment providing our customers with a single source for the latest fitness trends.

 

Click HERE to learn more

by Anne Shrake

Introducing the X3S

by Anne Shrake

Core Stability

by Anne Shrake

Core Resolutions

by Anne Shrake

Introducing all new Accessories to the Abs Company line-up!

The Abs Company has been creating innovative core training equipment for 20 years. Being in over 10,000 clubs worldwide, we've learned a thing or two about what our clients want. They want more! More easy to use, effective ways to work their core.

We are excited to now offer a selection of core accessories to enhance the overall core training experience without the need for a huge budget or a ton of space. Providing everything from Medicine Balls to the new X3S Bench!

Click here to check out the new Accessory line up!

by Anne Shrake

The Most Effective Way to Use an Abs Bench X2

Many people today continue to erroneously believe that proper ab training requires a high number of repetitions to be effective. But there’s a better way, a simpler way, and here it is: Train the upper abs separately from the lower abs, and train the upper abs first. Work the upper abs like you would other upper body groups with similar number of reps for the upper body. And once the upper abs are exhausted, and cannot be used to synergistically assist the lower abs, turn your attention to training the lower abs separate from the upper abs. Phil’s routine has been modified below to make it more user friendly for the average member. The premise is the same however – Tire out the upper abs then burn out the lower. Give it a shot!

Here is the workout:

1. Upper abs 4 sets 20 reps.
2. Lower abs 2 sets 20 reps. That’s it.

This workout takes so little time that you could even work this muscle group 3 or 4 times a week. The best way to perform this workout is to find an abs machine where you can do only an upper-body quarter crunch, without engaging your lower abs at the same time. A machine that uses upper and lower abs in the same exercise will not work and defeats the purpose. The exercises must be separate.

That’s why the Abs Bench X2 is the perfect abdominal machine for this routine. It allows the user to perform forward crunches (upper abs), as well as reverse crunches (lower abs), separately (or together) on the same machine.

For the uppers abs we want you to perform ‘half reps’ for a total of 20. What we mean is come only half way up, return and repeat. This will keep your abs under constant tension while only engaging the upper abs! Recover for one minute and repeat for 4 x 20 reps. As you get stronger decrease the amount of rest between sets or increase the resistance by adding 5 pounds to the upper bar on the Abs Bench X2. 

Remember the body responds to progressive exercise. Now that upper abs are exhausted your upper abs cannot synergistically kick-in to assist lower abs with the reverse crunch exercise on the Abs Bench X2.  When you try to train your lower abs before the upper abs are exhausted, the upper abs and hip flexors will compensate and “help” perform the exercise, causing the lower abs not to work hard enough. Once the upper abs are exhausted, when you lift your legs during your reverse crunch exercise on the Abs Bench X2, you should feel little or no assistance from the upper abs. You will instantly feel your lower abs working.

Perform 2 sets of 20 FULL Repetitions on the lower crunch. Rest 1 minute between sets. We recommend having some resistance for the lower crunch right from the outset. Again, as you get stronger reduce the rest between sets or add more resistance. Remember – progression is the key!

Trying to work all of the ab muscles at the same time is less efficient and can take a long time. It also results in needless extra stress on the spine. Using the protocol described above allows you to train your abs more efficiently and more frequently. And the Abs Bench X2 makes it easy to perform this workout all on one machine. Variety Abounds You’ve heard it said that variety is the spice of life. They same is true of your training. By constantly challenging your body with new stimuli you force it to continue to adapt and improve.

by Anne Shrake