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I’ve got an eye-opener for you today. It’s all about warning signs that your core muscles are getting weak.

This is HUGE for your fitness & wellness because your core muscles are some of the most important in your body.

They support your spine and your internal organs, and they power almost every movement you make.

The problem is, our lifestyles work against having a strong core – and over time your muscles can get weaker without you even realizing it! This can set you up for poor posture, injuries, aches & pains, and more!

Have you noticed any of these warning signs?

7 Warning Signs You Have a Weak Core

1. You have to use your arms to help you get out of bed or out of a chair. This one can be super sneaky because you can do it subconsciously.

Here’s a test to try right now: sit down in a chair, wait a few seconds, and then stand up. Did you automatically reach out to grab a table, desk, or even put your hands on your thighs to push you up?

Here’s another test to do first thing tomorrow morning: when you are still lying in bed, pay attention to how you get up. Do you use your hands to push you into a sitting position to get up?

Both are signs your core could use some strengthening!

2. You notice you’re slouching when you’re driving or at your desk. This is another one of those subconscious signs.

The more (and longer) you sit, the more you’re apt to slouch. It only makes sense because over time your muscles get tired of holding you up!

But this can make it harder for your lungs to expand when you breathe … it can make pretty much all of the muscles in the front of your body become tight and inflexible … and can make you feel fatigued and even depressed!

And eventually, it can even lead to weakness.

3. Your balance is off. Your core muscles help keep you stable, especially if you have to make any sudden moves, stand on one foot, or do anything that involves rotating or twisting.

Try standing on one foot for 15-30 seconds and then repeat on the other side.

If you find yourself wobbling, try this: think about “zipping up” through your core muscles while you stand on one foot. Did it help? (Make sure you breathe! More on that below.)

4. You feel weak or off-balance when you do certain movements like a throw or kick.

When you move with force, your core fires up to keep you stable – especially during unilateral (one-sided) motions.

Not being able to generate much force is a sign your core is weak.

5. Your plank form is off. Having a hard time getting into a proper plank position is a BIG sign your core is lacking strength!

A plank requires that your entire body is in proper alignment. That means you’re in a straight line from the top of your head to your heels.

Your shoulders, back, and butt should all be neutral (not hunched, lifted, or sagging), your neck should be long and strong, and your legs engaged. If you’re having difficulty, it means you might have some imbalances in those muscles.

NOTE: Holding a plank in improper form can actually reinforce any weaknesses/imbalances you have, so finding that “perfect” form is VERY IMPORTANT.

6. You hold your breath when you do planks and other core exercises.

This matters because of a muscle deep inside your body – your diaphragm! Not only does your diaphragm play a key role in your breathing, but it also works with your deep core muscles.

If you can’t breathe and hold a plank (or do other core exercises) at the same time, chances are it’s because your core muscles are weak.

This is just one reason why coaches always cue you to breathe. :)

7. Your hip flexors/legs get tired when you are doing ab & core exercises like bicycles or bird dogs.

When your core is weak, your body can recruit other muscles to do the exercises!

If you notice that happening to you, focus on 1) engaging your core, 2) moving more intentionally, 3) breathing, and 4) modifying the movement by going more slowly or shortening your range of motion until your core is stronger.

Paying attention to all of these warning signs can help you build a strong core that supports your body for a healthy, active, and fit life!

And the best part is that you’re never alone! We’re here to help you in your fitness/wellness journey...

WE will be strengthening our core together starting on Monday!! Won't you join us?? It is FREE!! All you need to do is download your Free Guide to get you started!!

Committed to your Success,

Coach Jess

REFERENCES:

https://www.silversneakers.com/blog/4-sneaky-signs-core-weak/

https://blog.myfitnesspal.com/6-signs-you-need-to-strengthen-your-core/


https://www.shred2fit.com/strongertothecore

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🔥 💪 It’s officially “core” month around here and I want to share my ALL-TIME favorite core exercise. (And as we strengthen and shrink our core, we will enhance the booty with all our booty band action we have going around!)


It’s Bar to Bell (Barbell, Kettlebell)

(BTW: I am starting up a free “Stronger to the Core” 5-day challenge and you should definitely come join us. Check it out at: https://www.shred2fit.com/strongertothecore


✅ ANYWAY … here's why I love the Bar to Bell so much.




👉🏽 What’s YOUR favorite core exercise, and why? I want to know! Leave me a comment (or better yet, tag me on a photo of you in action!).

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This month I’ve been talking a lot about setting the tone for a productive, fulfilling and successful year.


And I’m not done yet. :)

I want to talk about your ENVIRONMENT and whether it is supporting your goals …

… or if it’s hurting you.

There are two steps to create a more supportive environment:

→ First: Your environment should make it easier to follow through on your goals AND...

→ Second: It should also make it harder to NOT follow through on your goals.


Yes, these are two different things!

I have a few examples.

If you have set a goal of exercising before work,

→ First: make it easier to follow through. Have your workout clothes, water bottle, and exercise gear ready to go and waiting for you by the door.

→ Second: make it harder NOT to follow through. Force yourself to get out of bed by placing your phone (or whatever you use as an alarm) across the room, so you have to get up and turn it off.

If your goal is to clean up your nutrition,

→ First: Have healthier options ready to go in your pantry and fridge.

→ Second: Don’t keep processed or junk foods in your home (or have someone else place them out of your view if you must have them at home).

If you’re taking a break from TV,

→ First: Have a replacement activity ready (reading, working out, starting a new side hustle)

→ Second: Put the remote in a drawer so it’s out of sight/mind … or even more radically, rearrange your furniture so your TV isn’t the main focal point of your living room.

You get the picture.


It’s like a one-two punch to help propel you forward!

As we head into this weekend, think about ONE change you can make in each category so you can set up your environment for success.

Make it an amazing day,

Coach Jess

shred2fitvirtual@gmail.com

Time is Running Out!! February Fat Blaster 28 Day Challenge starts on Monday Feb 1st. Let's blast the fat and replace it with sexy lean muscle. More Info and sign up info here: https://www.shred2fit.com/28-day-challenge









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