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Leading
Personal Trainer in Randolph, Stanhope, Lake Hopatcong, Mine Hill,
Roxbury,Denville,Parsippany, and Netcong Area.
"Providing women over 40
with the motivation,
inspiration and guaranteed success system for
looking
and feeling better than they did when they were 20.
Whether you
want to shred fat, have
more energy,
sleep
better, reduce your blood pressure, or just feel
better we
have the perfect solution for you!
Found
out how!
Quick Abs/Core
Designed by
Arnel Ricafranca
Founder of Fitness-vip.com
Bored with your
current abdominal and core training routine? Well, here’s a quick
workout you can do for the
next few weeks that will surely fatigue your core and give you
something new to
do. I’ve used this exact routine
with many clients with great success. End result? Fatigued (properly
worked) muscles
after the workout and an overall
strengthened and functional core.
For each exercise:
Perform 2-3 sets of
15-20 controlled repetitions.
*If
you
are a beginner with less than 2 months of training experience, I
suggest you
focus on Stability Ball Crunches until you build sufficient base level
strength
in your core.
Shoulder Roll Out (on knees)
Start on your knees and place your hands on the ball with your arms
outstretched.
Rollout out the ball keeping your hips parallel with the rest of your
body.
Return to the starting position by pulling your arms back up the ball
until you are in an upright position.
Stability Ball Crunch 
1.
Sit in upright position on flexaball with feet flat on floor.
2.
Walk feet forward allowing flexaball to roll underneath body until
it is
positioned on lower to mid-back region. Raise hips slightly to create a
“table
top” position parallel to floor.
3.
Place hands across your chest. Head should be in a neutral position
with a
space between chin and chest.
4.
Leading with the chin and chest towards the ceiling, contract the
abdominal
and raise shoulders up.
5.
Return to start position.
6.
Remember to keep head and back in a neutral position. Hyperextension
or
flexion of either may cause injury.
Arm to Leg Exchange 
1)
Lie back onto floor or bench with knees bent and hands straight
behind head.
Keep elbows back and out of sight. Head should be in a neutral position
with a
space between chin and chest.
2)
Start position: Straighten legs and hold a stability ball between
your legs.
3)
Leading with the chin and chest towards the ceiling, contract the
abdominals
and raise shoulders off floor or bench. During the crunch, also bring
legs and
ball towards chest. At the top position transfer the ball from your
legs to
your hands.
4)
Return to start position and repeat in the other direction.
5)
Remember to keep head and back in a  neutral
position. Hyperextension or
flexion of either may cause injury.
Two Leg Pike
1)
Roll on the ball until yhour shins are on the ball and your are forming
a bridge.
2)
Keeping this position roll your knees in towards your chest.
3)
Return to the starting position and repeat.
To Be Successful, You
Must
Stay Motivated!
By Arnel Ricafranca
Personal
Trainer
If you
surveyed 50 people asking each their definition of success,
chances are you would receive fifty different answers. Even so, there
are certain steps everyone must follow in order to be successful. One
of the most important is - staying motivated.
Do you
have a new job? Have you started your own business? Are you
in the process of earning a degree? Do you have the desire to lose
weight? If one of these scenarios are a recent event in your life, you
are probably still excited about the opportunity. That also probably
means you are motivated, as well. Excitement and motivation, often,
work hand in hand.
But, how
do you stay motivated after several weeks or months have
gone by? How do you maintain the same level of excitement that you had
when you began your new adventure?
There are
many things you can do to stay motivated. It is important
to set aside a few minutes or more, each day, in an effort to keep your
motivation level at its highest. There will be days that you may feel
less motivated then usual. Let's face it; we all have a bad day now and
then. So, by doing all that you can to maintain a positive attitude,
your "down days" will probably be few and far between.
Read a
book. There are hundreds of books that have been written on
the topic of motivation. Visit your local bookstore or library and
browse the shelves. Ask the clerk or librarian for author and title
recommendations. Both will be happy to help you.
If you
have a busy schedule, don't despair. Set aside 15 or 20
minutes each day. Even if you only read a few pages, during that time,
it WILL help to keep you motivated. I do it and can attest to the fact
that it really DOES work!
If you
are in the process of achieving a goal such as weight loss
or top salesperson, make a "dream board". A dream board is a poster, of
sorts. If a trimmer figure is your goal, cut out pictures of the new
wardrobe you will someday buy.
If you
dream of out-selling your peers, find pictures of your dream
home or vacation destination... of the new car you would LOVE to drive.
Make a collage with these pictures and hand it somewhere where you will
see it each day.
There are
many other things you can do to stay motivated. Believe in
yourself. Stay healthy. Maintain a positive attitude.
You will
be amazed at what you can achieve!
Author: Arnel
Ricafranca
More
Fitness Articles by Arnel Ricafranca
© Copyright
2005
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