Hi guys, Kris Stokes from Custom Fitness here, your personal trainer in Amarillo.  Talking to you one more time, probably not the last time if we’re being honest, about our detox program. Kicking off Friday the 16th at 5:30 pm at our studio. If you can’t make it to the meeting, but still want to enroll in the program, let me know ahead of time. We will be videoing that meeting then those who came can review and those did not can still get the information.  If you’d like more info before taking the plunge or would like to touch base with our trainers, give us a call 806-322-3188.

So what is the detox?  It is a 21 day food based program to get rid of inflammation in your body. To help you become healthier, get a fresh start for the summer, lose the fat you need to lose, reset your metabolism, build the muscle you need to build.  Your body will hit a reset and your body can do what you need it to do.  It is 21 days for $21.00, doesn’t get much better than that. You get unlimited exercises, the full nutritional manual, recipes, accountability and support from our whole professional team here at Custom Fitness. You get unlimited workouts during the program with our small group training where we max out with 8 people per workout. We just would love to help you get a fresh start to help your body get that fresh start as you get on the right track and quit frustrating you as you’re trying to make your body do certain things and its just not cooperating.  So, that’s my spiel for today. We would love for you to join us for Detox. If you’re not up for that, but you do want to do something that loses the most percentage of weight loss will win a 2 night stay in Las Vegas. We would love for that to be you who wins.

Today we will go over 3 great, core exercises, and I will show you some options of how to change up the exercises to keep you from boredom and your joints from hurting.  As a personal trainer in Amarillo I see time and time again, clients come in my door afraid of what exercises I will force them to do. While I don’t agree with their language (I don’t force anyone to do anything, we customize programs for you that keep you coming back), I understand the fear.   There are a lot of people who work out (or don’t workout) who experience joint pain. They are afraid to move in certain ways like jumping because they think it will cause their joints to flare up, so they assume they can’t workout or need to modify and change their workouts all the time because the pain just won’t resolve. They feel they can’t do the intensity of the workouts they would like to be able to do. I’ve got a way today to show you how you can exercise without the pain.

We’ve talked about bands before, I love my bands; they take off the pressure from the joints and allows your body to perform smooth movements. Today we will be looking at discs — the same idea as gliding discs — which can alleviate the pain in a similar way. Now, we have a hard floor in here, a cork floor, so I’m going to use some pieces of fabric to help my discs glide. If you are at home on a hard surface you can use washcloths or hand towels.  The best thing to use for carpet is paper plates, wax paper, or shoe box lids.

Core Exercise 1

Let’s get going. For this exercise you always want your heels off the discs balancing on the ball of your foot and toes.  We are going to begin by going down into a plank position here. Our shoulders are right above our wrists. You can do this on your elbows and forearms, but for me it feels more comfortable in a high plank.  We go from a plank to a knee tuck where we pull our knees in and press them back to a snow angel (or open V shape). So you go: plank, pull in the knees, out, open and close. If you did 15-20 of those in a row then started your next exercise you are going to feel some really great things.

Core Exercise 2

The next exercise is a Hip Pike. Start out in your plank and with straight knees raise your hips to the ceiling. So lift up, press back, and repeat. Again, if you do 15-20 of those in a row then continue onto your next exercise you’ll be feeling the burn; no doubt.

Core Exercise 3

The last one I want to show you has become kind of a bad word.  It’s an exercise most people dread: burpees. To use these discs for burpees you are going to take out some of the impact, but none of the intensity. So you will still feel them (for you crazy people who love them so much; myself not included), but you are not going to feel the impact of them.  You begin by reaching to the ceiling without the jump, reach your hands to the ground, slide your feet and hips back, bring them forward, stand up and reach again. It’ll be easy, if you want to change it up, to add in a snow angel (that open V shape with your legs from the first exercise) or even a mountain climber (alternating knees to chest while in the plank form).  You are going to get a really great full body workout that focuses on your core this way without the impact.

Try some discs in your workout for lunges or squats.  See if you like them. If you’d like some more instruction about incorporating discs into your workout routine, or would like to have a program designed specifically to your body, my team and I are here to help. We would like to offer you today is a complimentary consultation.  Give us a call at 806-322-3188 for a free consultation where you sit down with our trainers and see if we are the right fit for you. Again we

customize exercise, nutrition, and lifestyle modifications to meet the needs of each of our clients. Think of us like how you can order catering for events: you place a call and order exactly what you want.  You give us a call and we will cater our knowledge to you so that you get exactly what your body needs. Feel free to like us on Facebook for more tips, give us a call or e-mail us at info@customfitness.biz. we would love to work with you. At Custom Fitness we are YOUR personal trainer in Amarillo.  Have a great day everyone.