Melissa Plumeau-Fitness

Beyond the six-pack: Training your core for strength

I cannot tell you how many times I have been asked: “What can I do for this ?” (Points to midsection).

Besides reeducation as to why we all carry weight differently and that all body’s can do amazing things- regardless of what they look like- I tell them to get into the water.

What’s that you say?

Isn’t the water where little ole ladies go to socialize and injured athletes recover?

Sure.

But it is also where someone goes who is looking to be challenged to work in ways that just are not possible on land.

As the water moves around the body (and the body moves through the water), the muscles of the core are activated to maintain a neutral body position.

The continuous movement of the water requires the deep muscles of the spine to stabilize the body and also improves posture.

So you stand taller, and you move more effectively - not just in the water, but on land also.

And when you stand taller, you not only feel more confident, but you experience a whole ton of other health-related benefits- like improved efficiency of your cardiovascular system and decreased pain in your back.

So... if you are really serious about trying something new to improve your core strength, try getting in the pool.

It’s the best kept secret in the gym.

Get ready to experience exercise in a whole new way.

Join the Revolution:


Tuesday & Thursdays at 7:30 am



Fridays at 1:00 pm.

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Beyond the six-pack: Training your core for strength I cannot tell you how many times I have been asked: “What can I do for this ?” (Points to midsection). Besides reeducation as to why we all carry weight differently and that all body’s can do amazing things- regardless of what they look like- I tell them to get into the water. What’s that you say? Isn’t the water where little ole ladies go to socialize and injured athletes recover? Sure. But it is also where someone goes who is looking to be challenged to work in ways that just are not possible on land. As the water moves around the body (and the body moves through the water), the muscles of the core are activated to maintain a neutral body position. The continuous movement of the water requires the deep muscles of the spine to stabilize the body and also improves posture. So you stand taller, and you move more effectively - not just in the water, but on land also. And when you stand taller, you not only feel more confident, but you experience a whole ton of other health-related benefits- like improved efficiency of your cardiovascular system and decreased pain in your back. So... if you are really serious about trying something new to improve your core strength, try getting in the pool. It’s the best kept secret in the gym. Get ready to experience exercise in a whole new way. Join the Revolution: @idahocentralaquaticcenter Tuesday & Thursdays at 7:30 am @boiseracquetandswimclub Fridays at 1:00 pm.

“Life moves pretty fast. If you don’t stop and look around once in a while, you could miss it.”

When I left my teaching position last winter, I didn't have a real plan….other than to decrease my stress & inflammation, reduce my blood pressure & decrease visceral fat.

I also had a TON of belief in my ability to rebuild my private training business.

The last 9 months have taught me a coupla things:

1. Whether it is working 1-1 with adults, coaching fitness instructors/ teachers in growing their personal craft, leading group fitness classes or teaching students … I love to watch people grow, to believe in themselves & to do epic s**t.

2. Rebuilding a business is hard. Like really hard. And while it definitely scares me at times ( the ole fear of failure combined with imposter syndrome)... being scared doesn't automatically mean failure.

3. You don't need to see how it ends. You just need to be willing to take the next step & keep moving in a direction that feels right.

Here I am now, September 2.

School is back in session. My summer Aqua Fit programs are winding down. I have some really cool teaching & education opportunities on the calendar this fall. And, I'm packing my bags for my first guest teaching week at Rancho La Puerta.

My blood pressure is managed, my visceral fat has dropped into a safe zone, my anxiety has improved & my inflammation has significantly decreased.

My business is growing. Slowly, sometimes unpredictably & definitely not without a few WTF am I doing moments. I am also taking the last two courses in my EdD program.

Do I miss teaching at the school? Absolutely. The kids & the community I worked with were amazing.

And while there are still a whole lotta uncertainties… there are also a whole lotta possibilities.

I'm good with that.

Question: If you are coaching small groups (on land or in the water) .... I would LOVE your opinion.

I am currently working on my Doctorate in Education with an emphasis in Kinesiology. And a lot of my research has found that training in the aquatic environment is not only for those recovering from injuries or for recovery days... but actually tremendously beneficial for developing speed, power & endurance in the water. All of which is transferrable to performance on land.

However, many trainers/coaches have little to no background in aquatic exercise. Which is where I come in.

I have been teaching/training IN the water and on land for over 20 years. I am an Aquatic Training Specialist, PE/Health Teacher, CPT, Nutrition Coach etc. And my dissertation is grounded in aquatic theory & application.

I have also built a progressive 6-week program designed to develop the skill-based components of fitness ... in the water.
This is something that does not replace your current training design, but rather compliments it, using evidenced based applications. Think of it like a map.

Which brings me to my question:

If you had access to this type of programming - with the exercises, structure, progression & modifications provided, but still plenty of room to bring your own coaching style - is this something you would use with your clients or small groups?

And perhaps more importantly... is it something you would invest in?

I would LOVE your honest feedback.

PS: This isn't intended to replace the incredible education, resources & programming already available to fitness professionals.

Rather, it is another tool, one designed specifically to provide progressive aquatic training that you can integrate into the work you already do.

Dudes + Pilates. Or, why every fella should be on the Reformer.

Folks, let’s talk about the Pilates Reformer.

In the last couple of years, the Pilates Reformer has taken the spotlight with millions of people jumping on board the Pilates train.
Wildly popular with the lady folks ( in fact some reports suggest 82% of Pilates participants in the US are female), it may seem a bit daunting for the fella’s to step into a studio & strap those feet into the fuzzies.

But I am here to tell you, yes, Pilates is for you too.

In fact, the Pilates methodology was created by a man who not only valued physical fitness but believed that the path towards achieving ultimate health was paved with Teasers ( among other things).

Soooo… how can it help you achieve your fitness & health goals?
Let’s start here.

Stability & Control : We want the things to move that should move (ideally through a full ROM) & the things that shouldn't move to stay put. Pilates trains both … helping you move more efficiently in everyday life & sport, while also reducing the risk of injury (cuz who has time for that?).

Strength: Pilates isn't about how much weight you can move, it is about how you move. Pilates builds strength throughout your entire body, including the muscles that support your hips, back & spine. Because being strong is great. But being strong AND able to move well is even better.

Mobility & Flexibility: Tight hips? Stiff back? Achy shoulders?Pilates moves your body through ranges you may not use very often ,which can help you move more freely & without pain.

Get back to doing stuff: Whether you're still active or haven't moved like you used to in years, Pilates can help you rebuild strength, move with greater ease & feel more capable in your body.

And fellas, you don't need to be flexible, know what you're doing, or be “good at Pilates” to get started.

You just need to start where you are.

PS: Over half of my private clients are men. Just sayin’...
PPS: An actual quote from one of my male clients.

After over 20 years of coaching adults in the pursuit of fitness & health, these are a few of the hills I will die on.

1. STOP trying to follow someone else's plan. Whether it is nutrition or building muscles, what worked for someone else may not work for you.

Everytime I see a post with someone showing off their gainz or with some line that says “ this is how much protein I eat in a day to look like this ( or something similar)”, I cringe.

Not because I am not happy for them, because I am. But because it sets up the false belief that if you copy what they are doing, your results will be the same.

Maybe you will, but you will likely find that the way you respond to that meal plan or fitness program is different- because you, my friend, are different. And there really is no one perfect strategy to accomplish health for every person.But the good news is, there is the right strategy for you.

SOLUTION: Keep admiring the hell out of folks that you can relate to. Celebrate their wins as a sign that yes, you too can do hard things. And surround yourself with people that inspire you to keep reaching for your goals.

2. Speaking of meal plans. You do not need a perfect meal plan. In fact, I am gonna go ahead and state that I believe that meal plans set folks up for failure in the long run.

Why? Because if I had you a curated meal plan ( which I can’t because I am not a Registered Dietician) am I really teaching you to make choices that support your wellness goals? What happens after the meal plan gets boring?

This is how I help my clients learn to build meals that meet that their unique profile:

#1 We will do a complete analysis of your eating habits… as well as your sleep & stress & overall lifestyle - even your budget. Cuz yes, these will influence your success.

#2 If you want it, I will set you up with a buncha recipes curated to help you meet your nutritional goalz. It will be jam packed with foods you like, and includes a shopping list.

#3 I will educate you about how different foods work in your body, & how to leverage that knowledge to be successful even if you find yourself staring at the cold bar in the convenience store.

3. You do not need to schedule your workouts like an appointment or set your clothes out the night before, or simply set your alarm for an hour earlier … because let;s face it, if it was that easy, consistent exercise would be not just a goal, but a reality for almost all of us.

In fact, that type of advice can be more frustrating than helpful, & may also contribute to the belief that you just can’t be successful in exercise…because none of those cliche tips tell you how to make consistent exercise fit into your life.

Wanna really find ways to make your workout work for you?
Let’s start here:

#1 Recognize your barriers (time, money, knowledge) & start getting creative with how you can overcome these.
#2 Set realistic goals based on what you want to do. What you like to do, & what you can do based on your barriers
#3 Identify what motivates you and how to tap into those feelings … even when s**t gets hard.

Curious to know... what are your hills?

XOXO
Melissa