Core Health Coaching

❓What is the hardest core exercise?

This little known core exercise does not look that hard but if done right will really push you.

It is simple variation of the exercise from a couple of weeks ago (Bird dog/Horse stance) , all you do is just lift your knees of the ground.

Here is a short demo from our amazing client Hannah and the instructions from last time:

1.Place your wrists directly below the shoulders and your knees directly below the respective hip joint.

2.The legs are parallel and the elbows should remain turned back toward the thighs with the fingers directed forward.

3.Place a dowel rod along the spine and hold perfect spinal alignment. The rod should be parallel to the floor. The space between your lower back and the rod should be about the thickness of your hand. (not essential but it is a great physical guide to correct form)

4. Activate the transversus abdominis by drawing the belly button inward. Lift one hand off the floor to bring your arm in line with your body. The opposite knee is then elevated off the floor to the same height. Hold for 5 seconds and repeat 8-10 times on each side, or as many times as can be performed with good form.

5. When lifting the hand and knee off the floor, do not let your pelvis deviate toward the side of the support leg. This faulty movement pattern will shift the work out of the core into the hip.

If you are interested in more tips, check the comments for "The best 6 tips for a strong core".

🥞Pancakes with 28g of protein?

These Sweet Potato Protein Power Pancakes are fluffy, naturally sweet and packed with ingredients that actually keep you full.

- Sweet potato for steady energy
- Protein powder + egg whites for protein
- Flaxseed for fiber and healthy fats
- Cinnamon + vanilla for flavor

Top with pecans and a drizzle of maple syrup and breakfast is sorted.

Has your body felt a little slower to react lately?

There is a reason for that and it has nothing to do with "just getting older."🦽

It comes down to a specific fitness modality that most people neglect and fades before most people even notice: POWER.

The ability to move quickly, catch yourself, react fast and feel in control of your body.

The good news: it responds to training no matter your age.

Start here this week:
- Fast sit-to-stands
- Quick step-ups
- Ball slams
- Dancing, squash, tennis, or golf

Anything that makes your body move with speed and explosive movements!

🔥Does “calories in vs. calories out” actually work?

If your plan looks great on paper but nothing is changing and you are not getting results…

It might be because your body is not just doing math.

Stress, sleep, hormones, gut health, food sensitives, inflammation…

They all affect how your body processes and uses food.

Take a look at the whole picture but you are not sure where to start — DM me the word “READY” and I will point you in the right direction.

❓What is the best core exercise???

What is the bird dog or horse stance.

It looks so simple but when done correctly it is very difficult.

From my experience only 20% of people do this well and I have attached a video of my client Hannah that does this exceptional well!!!

1.Place your wrists directly below the shoulders and your knees directly below the respective hip joint.

2.The legs are parallel and the elbows should remain turned back toward the thighs with the fingers directed forward.

3.Place a dowel rod along the spine and hold perfect spinal alignment. The rod should be parallel to the floor. The space between your lower back and the rod should be about the thickness of your hand.

4. Activate the transversus abdominis by drawing the belly button inward. Lift one hand off the floor to bring your arm in line with your body. The opposite knee is then elevated off the floor to the same height. Hold for 5 seconds and repeat 8-10 times on each side, or as many times as can be performed with good form.

5. When lifting the hand and knee off the floor, do not let your pelvis deviate toward the side of the support leg. This faulty movement pattern will shift the work out of the core into the hip.

If you are interested in more tips, check the comments for "The best 6 tips for a strong core".

🍳Ever eat breakfast and feel hungry again an hour later?

The problem often is not breakfast itself.

It is not enough protein.

A high-protein breakfast can help:
- Keep you fuller for longer
- Keep energy more stable through the morning
- Support muscle recovery

That is why meals like these Oatmeal Cottage Cheese Waffles work so well.

With 23g of protein per serve, they are doing more than just tasting good.

Because when breakfast actually satisfies you, the rest of the day gets a whole lot easier.

Top them with fruit, nut butter or yogurt for an extra boost.

Save this for your next breakfast prep.