Inspiration & Wellness Newsletter
Make Life Great in 2008! |
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Welcome to the June issue of "Make Life Great in 2008!" In each issue we'll look at two topics: Life Choices and Eating & Exercise Tips. This month the choice focuses on the coaching relationship, and the tip explores the best ab exercises.
If you enjoy these newsletters, but have missed some this year, click here to view past issues. Please pass along the newsletter if you have a friend who might enjoy it too.
May this month's newsletter inspire you to take the next step towards your best self! -Andrea Gaines coach@andrea-gaines.com |
Coaching: Modeling Healthy Relationship
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I often get asked about coaching - What is it? How does it work? Many are
curious. Having a coach has helped me in many ways. It has provided a structure for me to get clear about my life's priorities and the accountability to follow through! It has propelled me forward professionally: writing this monthly newsletter, getting a website & brochures created, investing in more coach training and expanding my coaching practice. It has supported my personal growth, and I now have a personal mission and vision statement. I create more time for fun and reflection...the list goes on!
Who are the 'coaches' in your life? Everyone needs a coach, not necessarily one we hire, but people in our lives who are in our corner and lift us up, challenge our 'stories' and encourage our growth. This could be a friend, a mentor, a teacher or a professional coach. Do your coaches inquire about what you want and ask life changing questions or do they give you advice, tell you what to do or make it about them? When you think about your list of potential 'projects' (health & wellness, parenting, community leadership, new job, money management, relationship building, spiritual growth) to whom do you turn for clarity, encouragement and help creating an action plan?
The coaching relationship is safe and healthy because it is based on unconditional support, with no strings attached. You make the decisions. You can do your very best or not. If you want to move forward it's a great gift to yourself as well as to those in relationship with you.
To read more about how coaching is integrated into all walks of life and professions, check out the "Provisions" newsletters of my favorite coach, Bob Tschannen-Moran.
Food for thought:
- On what self-improvement 'projects' are you feeling stuck?
- Do you have healthy relationships which give you the freedom to be your best
self?
- In what relationship do you want to be less judgmental and more supportive? What could you do more of, or less of to be more supportive?
Contact Andrea for a complimentary 30-minute coaching call, and experience how coaching can help you get the results you want! (847) 971-3643 or email: coach@andrea-gaines.com |
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"Ab"solutely Best Ab Exercises
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'Abs may be built in the gym but they are defined in the kitchen.'
Everyone wants to know the most effective ab exercises to slim their waistline and have well defined abdominal muscles. Ab definition requires more than just crunches or sit-ups. You will only get there if you incorporate optimal nutrition (i.e. clean eating), high intensity strength training (this does not mean hours at the gym) and cardio interval training. These are a must to burn off the extra fat so those firm abs show through!
There are many variations of effective ab exercises, and variety is the key to shaping the body. I love multi-joint, rotation, balance and body weight exercises to strengthen the core and engage all stabilizing muscles of the back and abs. Here are my top five favorites: (click on link to see picture of exercise)
Plank on Forearms
1. Lie face down on mat resting on forearms, palms flat on the floor.
2. Push off the floor, raising up on toes and resting on elbows.
3. Keep back flat, in a straight line from head to heels.
4. Tilt pelvis and contract abdominals to prevent rear end from sticking up in the air.
5. Hold for 15 to 60 seconds, lower and repeat for 3-5 reps.
6. Advanced progressions:
- Alternate lifting one foot for 5-8 second.
- Lift opposite arm & leg and hold for 5 seconds. Switch.
- Got to hands instead of forearms, where hands are shoulder width apart. Alternate bringing knee to opposite elbow.
- Side plank
Pike/Reverse Crunch
1. Lie face face up on floor and place hands face down next to hip. Extend legs straight up with feet together.
2. Contract abs to lift hips off floor (about an inch or two), as though reaching feet towards ceiling.
3. Keep legs in a fixed position and imagine bringing belly button towards spine at the top of the movement.
4. Lower and repeat for 12-16 reps.
Bicycle Twist & Hold
1. Lie face up on floor and lace fingers behind head.
2. Bring knees in towards chest and lift shoulder blades off ground without pulling on neck.
3. Straighten left leg out to a 45-degree angle while simultaneously turning upper body to the right looking beyond elbow, bringing left elbow towards right knee. Hold 3 seconds while exhaling.
4. Switch sides, bringing right elbow towards left knee.
5. Continue alternating sides for 12-16 reps.
Crunch on Stability Ball
1. Lie face-up with ball resting under your lower back.
2. Cross arms over chest or place them behind head.
3. Contract abs to lift torso off ball, pulling bottom of ribcage down toward hips.
4. As your curl up, keep ball stable (don't allow ball to roll).
5. Lower back down, until bottom of shoulder blades touch ball, and repeat for 12-16 reps.
6. Advanced progressions:
- add twist to each side as you curl up
- add twist & slowly lift one foot as your curl up (hard!)
Captain's Chair Knee Lift
The captain's chair can be found at most health clubs and gyms.
1. Place elbows on arm rest and grip handholds to stabilize upper body. Make sure elbows are under shoulders, since some arm rests are wide.
2. Press back against pad and contract abs to raise legs an lift knees towards chest.
3. Don't arch back and remember to look forward and breathe smoothly.
4. Slowly lower legs back down and repeat for 12-16 reps.
5. Advanced progressions:
- lift straight legs, up to hip or chest height
Food for thought:
- What's one thing I could do to add more intensity to my workouts?
- What will it take to make scheduling my self-care/exercise a priority?
- What could I add or take away to make my eating healthier?
Questions or comments? Feel free to write and ask! If you'd like assistance in designing a nutrition and training plan to get in shape and meet your wellness goals, contact Andrea to set up an appointment. Wellness Coaching will help you make changes that last! coach@andrea-gaines.com
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If you are curious about learning more, I'd love to hear from you! Please write with any questions on today's topics. My coaching will enable you to achieve your goals and stick with a well designed plan. It will assist you to focus on self-care and balance and will motivate you to have a consistent exercise program and healthy eating habits. Contact me for a complimentary coaching call and see for yourself! Call (847) 971-3643 or email: coach@andrea-gaines.com Read more at: www.andrea-gaines.com
Andrea Gaines
Life & Wellness Coach, CWC
Personal Trainer, ACE
Group Fitness Trainer, ACE
847-971-3643
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Are you part of a group that would appreciate a speaker or group coaching sessions on these or other related Wellness topics? Please contact Andrea for more details.
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