Exercise Guide

I was pumping away on the elliptical trainer at the gym, flipping through the channels to find something to distract me from watching the clock. I happened upon an infomercial for Core Secrets, the workout program by trainer to the stars, Gunnar Peterson and his celebrity client, Brooke Burns. Their program centers around strengthening of the “core” muscles, quickly accelerated with the use of a balance ball (also known as a fit ball or stability ball). I’ve played around with a balance ball for about a year, and agree it can be extremely beneficial in a fitness program. However, I soon bored of the basic exercises that came with the ball and have been allowing my kids to entertain themselves with it. The infomercial intrigued me and I decided to give the Core Secrets program a try.

Gunnar Peterson is very encouraging and reassuring. His exercises feel very effective and it doesn’t take a degree in physics to figure out how to do them. I particularly like the fact that he only does one set of each exercise - I tend to bore easily and this program moves quickly since you don’t spend any great length of time on a particular exercise. He also switches back and forth between muscle groups to allow time to recover.

Brooke Burns demonstrates the exercises in the Fundamentals DVD and is much easier to watch than a peppy, 20 year old blonde who was blessed to be born stick-thin. It’s obvious that she works for her figure - muscular and strong, in a very appealing way. The more advanced DVDs have replaced Brooke with a few other lean, mean, young ladies, but I still did not feel the urge to reach through the screen and choke any of them during the workout.

The workouts are very invigorating. They are short enough that you can’t use the excuse that you don’t have the time, yet they encompass the total body - leaving you to know that you’ve done a good workout at the end. A set of dumbbells (most likely 3 or 5 pounds for starters) is recommended, but as Gunnar points out, you can also use water bottles or canned veggies if dumbbells are not available. Another bonus is the fact that you can “shuffle” many of the workouts, to prevent burn out or to accommodate your specific needs.

The initial set is a steal at $9.95 plus shipping, which includes a high-quality balance ball, food journal, eating plan, flash cards of the basic exercises and two workouts. However, the follow-up shipments are a little steep at $50 for two DVDs. I am not a huge fan of subscriptions, so I was quite pleased to find out that I could cancel at any time, but continue to order additional DVDs, one at a time, for $19.95 plus shipping.

You may also purchase a more complete kit from the beginning, which includes two advanced DVDs in addition to the ball, flashcards, and meal plan. I’ve recently noticed that these kits are available at a variety of department stores, so it is no longer mandatory to go the subscription route.

The initial package includes the Fundamentals DVD, which covers the basic exercises at a nice slow pace, giving you the opportunity to master the technique. The Give Me 20 workout incorporates these basic exercises into your daily routine and is a great beginning strength-training program. .

Future shipments include a 25-minute Full Body Workout which is perfect as a prelude to a cardio workout, a 45-minute Advanced workout, and my favorite thus far: the 45-minute Total Body Challenge, which left me feeling as if I’d really accomplished something!

Overall, I highly recommend the Core Secrets program to anyone interested in strength training, but perhaps a little reserved about getting started. The program will take you from beginner to advanced at your own pace and if combined with a sensible eating plan, a person will definitely see some definition where it counts!

So, to answer the question Is the secret out?? Yes, it is! I’m in love with Gunnar Peterson and Core Secrets!

Dawn Lloyd is the owner/editor of http://www.PersonalFitnesszone.com. Please visit her site for additional product/diet reviews, information, and weight loss and fitness support.

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There is a lot of talk today in the fitness world about the wonderful attributes of using a stability/fitness/Swiss ball. The one big buzz word is “core”. Core refers to muscles of the abs and back. Core strength refers to muscles of your abs and back and their ability to support your spine and keep your body stable and balanced. These core muscles are the ones that promote good posture while sitting or standing..it’s very important to have a strong trunk.

The ball can be used for strengthening, stretching, balance and toning exercises. Most everything you can do with machines in a gym you can simulate by using a ball. The great thing about using a ball rather than a piece of workout equipment is that while on the ball you are constantly asking your abdominals and your back muscles to “fire” thus giving you a more intense workout in a shorter period of time.

Pump your ball to firm so that when you sit on it with your feet flat on the floor your knees are level or a little below the height of your hips. Most ball manufactures have certain designations according to your overall height: 45cm for 5′2″ and below; 55cm for 5′3″ to 5′ 7″; and 65 cm for those 5′ 8″ to 6′2″.

Besides providing balance training the stability ball works the trunk in almost every exercise. The ball is a great tool for strengthening those hard to get to musclesthe deep muscles of the abdomen and the erector spinae muscles of the back as well as improving your balance and overall coordination.

When you are exercising on the stability ball as opposed to the floor the ball enables you to work more muscle groups, with more efficiency, for better and faster results.

If you’ve never used the ball before, stick with easier exercises. Find a club that has a ball class and learn from a professional. You can also order Fit ball Videos/DVD’s that will start you out slowly and progress you at your own rate.

Don’t use the ball on a hard surface without a “sticky” mat. The ball tends to slip out from underneath you when used on a wood or tile floor. Carpet is the best surface for ball use. Add a “sticky” mat under the ball before you attempt any exercises on hardwood/tile floors!!

Another idea for the budding beginner is to prop the ball up against a wall.you’ll eventually be able to use it free standing. You can also use “training wheels” by putting the ball between two sturdy chairs. If you are still uncomfortable, be sure you keep one hand on the ball or on the chair through the movements that require you to sit on the ball.

Be sure to perform one set of chosen exercises 2-3 non consecutive days a week. Reminder: Always warm up with 5/10 minutes of light cardio (i.e. walking, skipping, treadmilling) to get the blood flowing to the muscles so that they are ready to be challenged.

By strengthening your core you will also be eliminating back pain. Back pain is common because so many muscles have to contract and relax in order to allow you to stand and move. If you have weak muscles, poor posture, and/or excessive weight your back will be one of the first places to feel the strain.

If you use the ball in place of a chair, make sure it is a little less firm than if you were using it to exercise. The benefits that are derived from just sitting on the ball are phenomenal as compared to sitting on the floor or in a chair.

Your body responds naturally and automatically to the instability to keep balanced on the exercise ball. Over time the muscles used to keep you in balance on the Swiss exercise ball become stronger. You build strength in important back muscles and abdominal muscles without even knowing it.

Research shows that the type of movement induced by using an exercise ball (small range, adjustments of balance) by the spine may help reduce pain by stimulating natural pain inhibitors.

All in all the exercise ball seems to be one of the best tools for targeting the most worrisome parts of the female anatomy.

So, get on the ball!!

Bonnie Murphy is an expert at keeping “Mature” women fit and healthy. Visit http://www.bfitandwell.com to download a copy of her
E-Book entitled “Discover the Secrets to leading a Fabulously Fit Lifestyle after 50″. Email: bonnie@bfitandwell.com or Call: 907.646.4076

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