Hi, here is a great  exercise for everyone.  It's from the yoga world and one of my all time favorites, the Side Bridge.  I love it because it works so quickly and effectively on all the parts of our abdominal area we so desperately try to maintain.  The abdominal area being our lower back, sides, obliques, and stomach.   This literally hits them all in one exercise!

Some times if I had a crazy day and no time to do anything with my body I will do side bridges before I go to bed.  I actually feel like I didn’t lose the entire day and still got a little something in.  It's all the little “somethings” that add up and keeps our bodies and minds in shape.  Of course, if you can get a full dose of exercise, fantastic! 

OK, here is how to do a Side Bridge:

1.  Lie on one side, with legs straight and ankles on top of each other like the picture of yours truly. 
2.  Support the upper body by keeping the elbow directly beneath the shoulder.
3.  Being careful not to let the top hip rotate forward, engage the abdominals and use the torso to lift the hips up, parallel to the floor.
4.  Hold this position for as long as you can, maintaining a neutral neck and spine position.

When your feel like you can't hold it anymore, well this is when I say "Tighten your skirt up Mary, suck it up and count to ten!"  Seriously though, really hold it for an additional ten seconds to really get that peak contraction.  This is when your body benefits most, so the last ten seconds really count!

OK.  Drop down, roll over, and do the other side.  No rest, right to it, and hold this as long as you can with a ten second hold @ the end.

Now rest.  See how you feel.  Where did you hold that exercise?  From the right spots?  Or your neck?  Did you breathe or hold your breath the entire time?  Try to feel and make notes to yourself and get ready for set number two.

This time, start on the same side you just finished with.  You do this rotation for four sets.  On the last set, make that final ten count as long as possible without sacrificing form and it will feel great!!!!!

When it gets tough, remember some more key tips.  Wiggle your fingers, relax, think grace, and don't let your shoulders or neck kick in and take over the exercise.  Also, squeeze your butt.  Lift it up from the inside.  This will protect your back and keep you stable, not to mention work that butt a bit as well!

Common Errors:

Error:  Dropping the hips
Correction:  Slightly contract the gluteals and the abdominals to keep the body in good alignment.  Squeeze your butt and keep your body in line by flexion.  A strong, tight, stomach is the name of the game.

Error:  Twisting or tilting the head
Correction:  Keep the head and neck aligned with the spine.  Don't get lazy!  Be aware of your body and your breath the whole time.  Don't check out, check in!

So the next time your  lying around on the couch watching TV, knock out some side bridges (click to see a video of the exercise)!

All the Best in Health!

Full entry | posted by Gregory Joujon-Roche in Exercise
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The Secret Exercise To Change Your Body Forever.

I have been teaching this secret to all my clients for over 15 years, now it’s your turn. The secret is the synergy of change you create when you connect all the elements of fitness together. These elements are the body , mind, spirit  “ Energy “ , and Nutrition.

Here is an incredible exercise that will open up a new perspective and energy for your training. With a new perspective come new results and this will act as the catalyst for success.

Here is what I want you to do right here right now. First of all begin to clear your mind. Put your cell phone on silent, turn the music or TV off, and be in a place where you can concentrate with no interruptions. Ok now remember no judgments here. Simply play along and commit to playing. Here we go. Now I want you to close your eyes and take five deep breaths through your nose and out your mouth. Each breath deeper than the first. Take your time with this and please commit to this , it’s important and the reason why you will succeed this time. By the fifth breath you should be settling down. Feeling more centered and calm .

Now in this state ,keeping your eyes closed and breathing deep, I want you to visualize where you want to be with your body. Really fantasize and see your self in your new shape. Ladies, maybe in a bikini or guys, jeans and a tight tee shirt. Whatever it may be ,this your chance so go for it and have fun with it !

Take you time to drench yourself in that feeling that comes from looking good and feeling good. That feeling of joy and self-empowerment.

It’s a feeling you can tap into at any given time under any circumstance if you commit to it.

Now it’s important not to get caught up on the picture but more important the feeling of joy and self-empowerment. This is the feeling, the energy; I want you to bring in to each workout. Your positive energy will be literally phisicalized on a cellular level every time you workout.

This new found energy will not only transform your body but is life changing.


All the best in health !

Full entry | posted by Gregory Joujon-Roche in Exercise for Your Spirit
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