What is core training?

No really — what the heck does that mean? The term core has been tossed around for years in the context of strength training, so much so that is has lost its become a nonspecific catchword. Thanks to the proliferation of under-researched commercial fitness programs, it has become nearly synonymous with abdominal muscles that can be carved into a six pack. This is like using the term “literally” as a synonym for “figuratively”, and it sells short the power and importance of the core. It’s not just unhelpful, it creates confusion and offers zero accuracy. Let’s take a moment to really establish a core understanding of what it is and why it deserves your attention.

When we talk about using our core during Elevate classes, we’re referring to a group of muscles responsible for stabilizing and protecting the spine, providing structural support and inhibiting motion that could cause injury, such as over-extension or over-rotation. These core muscles can be thought of as inner core and outer core. Your inner core muscles include your diaphragm, pelvic floor, multifidi, deep cervical flexors, and transverse abdominus. These are the first to engage when you breathe or move, and are located deep within the abdomen right next to the spine.

Your outer core muscles also serve to stabilize and protect the spine, and are more subject to conscious movement. They include the anterior muscles (abdominals), the latissimus dorsi, spinal erectors, glute complex, quadratus lumborum (QL), and hip flexors. The outer core muscles are visible and therefore receive more attention in a lot of workouts, but overlook your inner core at your own risk.

Access to strengthening your core is found through perfecting your form. (Let’s think of perfection as a process, not a destination — you can always perfect, but cannot achieve perfection.) The core is trained and strengthened by bearing weight and allowing the core to do it’s job. As such, every movement is potentially a core exercise, even breathing. You can transform core activation into exercise by either increasing the amount of weight you’re lifting or by squeezing and putting additional focus on the core muscles with little or no extra weight. You can practice this in yoga, dance, any weightlifting form, pull-ups, planks — literally any physical movement. If you ever find yourself bored with an exercise routine, place your attention on your core and you’ll find that things get really interesting really quickly.

Whenever you breathe or move, your core automatically engages to protect your spine. By strengthening these muscles, you create powerful stability and strength in your body, which allows for more efficient and effective workouts for the rest of your body. There’s a strong case to be made about the psycho-somatic benefits of a strong core in terms of self-esteem and feeling capable. The stronger your core, the more safely and effectively you can move in any direction. A strong core is the foundation of a strong, stable, balanced body.

1. “I can’t or don’t know how to meditate.”

Meditation is the birthright of every human being and can be practiced at anytime, anywhere on the planet. There is no right or wrong way to meditate. While it’s true that there are highly developed systems of meditation, such as Vedic, Vipassana, and Transcendental Meditation (TM), as well as countless methods of guided meditation, you can benefit by simply closing your eyes and observing your breath. It’s that simple. In the same way you don’t have to be a trained dancer to rock out to your favorite tunes, you don’t have to follow any particular school of thought to calm your mind through meditation. Just close your eyes and breathe. Count your breaths, if you like. And if you are someone who likes a little more structure, there are dozens of smartphone apps available to guide you. You can even learn a chakra meditation from a children’s cartoon.

2. “Meditation doesn’t really make any difference.”

The benefits of meditation, supported by mountains of scientific research, include improved mindfulness, lower stress, better sleep, and increased focus, willpower, and self control, increased productivity, lower blood pressure, improved heart function, increased physical energy, and an overall greater sense of well-being. There is seemingly no aspect of our lives that is not improved through a meditation practice, even if it’s only a few minutes per day. While the science is there to supply empirical evidence, don’t take anyone’s word for it. Try it for 21 days — even for just a few minutes a day — and experience for yourself the power of meditation. There’s a reason it’s practiced by some of the world’s greatest athletes!

3. “I don’t have enough time.”

With so many demands on our time, it can seem like there’s not a single to spare to, y’know, BREATHE! Studies of meditators, however, show that meditation can actually improve our effectiveness and productivity. What’s more, you don’t have to meditate for an hour or even 20 minutes at a time. You can receive the benefits discussed here by meditating for just five to ten minutes per day. With your increased vitality, focus, and willpower, you can accomplish even more, while enjoying a greater sense of wholeness, ease, and happiness. From this perspective, you are not spending time meditating, you are actually robbing yourself of time by not meditating.

Maybe the only opportunity you have to sit still and be with your “breathe” is at the beginning or end of an Elevate class. If so, take full advantage of these moments. People who begin meditating casually may find that they are drawn into the practice in a way that inspires them to find out what else it can offer. Whatever your path, there seems to be no downside at all to bringing mindfulness and balance to your breath and your life.

On November 1st our Hayes Valley studio will be closing. This is unfortunate as we have grown together as a community over the last 2 years and you have all touched my life. However, due to the constraints of our 182 Gough Street location, we can no longer continue to thrive there.

We encourage you to take as many classes as possible over the next 30 days. Those of you on a Monthly Unlimited Plan will have until October 31st to take full advantage of your membership. If you wish to cancel before your next billing cycle in October your $30 cancellation fee will be waived. Clients on a class package that have concerns about using all of your classes by October 31st, please email us directly and we will work out a plan for you: info@elevategroupfitness.com

We also invite you to check out our beautiful Ocean Ave studio located in Ingleside. To assist with the transition, we are offering 25% off a 5 Class Package: CLOSEOUT25. (must be purchased by Oct 15th).

The Elevate Team is seeking out new spaces in other areas of the City for 2017. Until our paths cross again…Be Well and I am grateful for the journey.

Jada and The Elevate Team

I get a lot of questions from the Elevate Community regarding my nutrition plan and if there is a particular diet I follow and why. I myself have been on quite the journey of experimenting with different diet “fads” to discover what works best for me. Growing up as an athlete, nutrition has always been of interest and importance. While I am NOT a nutritionist or a Medical Practitioner, what I can tell you from my years of research and experience is following the Anti-Inflammatory Diet or what I like to call “Flexible Paleo” yields very positive results. What does that mean exactly?

Let’s first explore the Paleolithic diet (Paleo, for short). It is based on what is believed to be the diet of hunter-gatherers of the Paleolithic era. This was the time before humans began practicing agriculture and storing grain. While the Paleo diet is variable and subject to interpretation, it typically consists of meats, fish, nuts, roots, fruits and vegetables, and steers clear of grains, legumes, dairy products, sugar, alcohol, and coffee. It also completely eliminates processed foods, including processed oils. (As these things cause inflammation in the body). Prolonged inflammation can become chronic and cause more serious conditions in the body. It also hinders our progress and recovery time after a challenging workout.

Followers of Paleo credit it for their success at losing weight AND sustained energy levels. Since the diet is high in fat and protein and low in carbohydrates, its adherents feel fuller faster, allowing them to reduce their portions without loss of satisfaction. It also provides sufficient protein for someone with an active lifestyle to build and maintain muscle. While a diet high in fat may seem counterintuitive to weight loss and improved health, recent studies suggest conventional wisdom about fat in the diet is incorrect.

If we operate from the premise that “Food is Fuel”, and fuel needs to be burned then this way of eating actually makes a lot of sense. Now, the Paleo lifestyle can vary. Some adherents suggest eating at regular intervals. Others suggest an “eat when you’re hungry” approach. I also mentioned “flexible Paleo” earlier on. Yes, I do occasionally drink wine with dinner and enjoy cocktails on my nights out. Yes, I do have espresso when I need it (you have all seen me run next door to the Java shop). Yes, I also consider myself a “foodie” and will enjoy certain things, like sushi, when given the opportunity. I’ve added in the “flexibility” that works for my body.

Interested in exploring if this way of eating works for you or looking for additional support? Contact me directly and I’d be happy to set up a nutritional consultation with you. I also recommend reading up on a book by Rob Wolfe. Additionally, this is why Elevate has partnered with companies such as Power Supply (healthy, Paleo-Friendly Meals To-Go) and Arbonne (gluten free, dairy free nutrition products) as they help take out some of the guess work and provide you a road map of how to make this way of eating a true lifestyle change.

Happy Eating!