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Are you Overtraining or Making Progress Toward your Goals?

Exercise is a stress on our bodies. When our bodies are able to adapt to the stress, we make progress. When we are unable to adapt efficiently, then our bodies begin to break down. The goal of this article is to give you a brief overview of the types of overtraining that occurs and how to avoid it.

There are basically 3 different types of overtraining which include sympathetic, parasympathetic and central nervous system overtraining. What does that mean? Well, here are some simple breakdowns of each category.

‘Type A’ Adrenaline Junkies

Not the sign of a good workout

Sympathetic overtraining is probably the most common type of overtraining these days and occurs from an excessive amount of strength/anerobic activities without proper time to recover between sessions. Day to day mental stress also affects this system, so stress levels outside the gym have to be addressed and accounted for if you want to keep this balanced and healthy. Common symptoms include loss of appetite, weight loss, disturbed sleep patterns, increased resting heart rate, irritability, decrease in performance and fatigue.

Cardio Junkies

Addicted to runner's high?

The second category is called Parasympathetic overtraining and is more commonly seen in endurance type athletes. It is caused by an excessive amount of aerobic type activity. “Cardio junkies, triathletes, runners and other distance athletes are most susceptible to this type of overtraining. Symptoms can include depression, unmotivated and a general disinterest in things.

Olympic / Power / Strongman Lifter Types

The 3rd category in central nervous system (CNS) overtraining and occurs from excessive high intensity activities such as Powerlifting, Olympic weightlifting, plyometrics, strongman and other power drills. This typically occurs when the volume of these types of activities os too high. Symptoms can include decrease in reaction rate, lower strength, poor motor skills, and decreased ability to focus.

So how can you avoid overtraining?

Planning your workouts is essential. Assessments are key to figuring out where your ability level is and then goal setting to determine where you want to go.

These days there are lots of programs that throw people into high intensity workouts and run them into the floor every time they come in the gym. Other people may jump right into plyos or running long distances. This is a recipe for disaster which can lead to overtraining, injury and more. The key to long lasting success is the ability to vary workouts between stimulating and recovering, using all three energy systems and adjusting exercise variables to allow proper progression towards your goal.

At Innovative Results we use proper alignment, exercise progression and varying intensities as the foundations of our workouts. Its not just about getting a tough workout! Varying ability levels and goals dictate the exercise selection and intensity of each workout. Over time, everyone makes progress toward their goals safely and efficiently.

Remember, there is no “one size fits all” program that works for everyone. Each person is unique and requires slightly different programs in order to perform. Taking the time to learn and apply these principles can mean the difference between positive results and frustration.

Recommended reading

You deserve more than just a great workout

3 aspects of movement that affect your workout

9 ways to renew, recover and feel your best

If you need help developing a program, give us a call. 866.243.4472

We work with clients all over Southern California and have helped thousands of women, men and athletes look better, feel better and perform better!

Resources:

“Ultimate MMA Conditioning” Joel Jamieson. 2009 Peak Performance Inc.

“Acute Exercise Variables” Tony Bruno. AB&C Fitness.

You deserve more than just a great workout. IR’s NEW System for developing Incredible Fitness RESULTS!

I already have a gym membership…

Most gyms offer a place to workout, full of equipment, questionable music and maybe even some tvs but gym memberships are destined for failure.

Did you realize that 80% of gym members, never attend their gym?

What about hiring a personal trainer?? Joining a boot camp??

Honestly, most personal trainers or boot camps may help guide you thru a workout, but is the workout right for you…or is it just tough? Remember, the goal is to get you results, not just kick your butt and send you home.

Any fool can create a tough workout, but only the best trainers can heal you and make you work hard.

So, we have spent the last couple years learning, growing, adapting and working with hundreds of people to find the best way to get people RESULTS! We realized that results don’t come from just working out. Real, long lasting results come from a combination of proper mindset, movement and recovery.

Our bodies are incredibly complex and require a balance of these three categories. If one aspect gets out of whack, then our progress/results will suffer. Let’s briefly walk through each of these categories and discuss why they are so important and how they affect your progress.

Developing the right mindset is absolutely vital! I’m sure you’ve heard that before, but what does that really mean. Well, Innovative Results believes that mindset has 3 subcategories that include: Attitude, Motivation and Support.

Attitude – You control your attitude every day and walking into your workout (and the rest of your day) with the right attitude is the foundation of developing a better mindset. What are your most dominant thoughts? What does your speech say about you? Do your actions speak louder than your words?
Motivation – “If a man is sufficiently motivated, discipline will take care of itself.” Setting goals is great, but finding out “why” you want something is essential. Do you know what you want? Do you know why you want it? What potential excuses may deter your progress?
Support – Having a support system elevates everyone’s game. The very best athletes in the world have a supportive team of people that help guide them along the way. So, if you are looking to make some lifestyle changes, where do you workout? Who do you get information from? How do the people you see everyday help you achieve your goals?

How does your mindset affect your day?

Take a few minutes and think about the questions above. I guarantee that you could work on at least one aspect listed…I know I have to work on several!

Stay tuned for Part 2 where we’ll discuss how movement affects us and answer some common questions like:

What type of exercise is best for me?

How do I make progress without over training or getting injured?

How do I vary workouts to speed results?

and more…

Pieces of the Puzzle – Part 4 – 9 Ways to Renew, Recovery and Feel Your Best

This Part 4 of a 5 part series. Up to this point, we have covered Mindset in part 1, Nutrition in part 2 and the Basics of Exercise in part 3. If you missed the previous articles, take some time to review them before finishing this article. Remember, fitness is not just about tough workouts and success takes a combination of all 5 aspects of fitness.

Recovery is one of my favorite topics. We are always reading about exercises, different workouts, new equipment, diets and more, but taking proper steps to rebuild and recover from tough workouts is a huge factor.

There are two types of people I would like to address in this article:

The newbie (aka: I’m sore and feel like Im gonna die) and
The die hard athlete or fitness junkie (aka: I workout everyday and never take a day off)

If you are just starting to workout, then you are probably a bit shocked. Symptoms include achy muscles, stiff joints, and other aches and pains. Starting a new workout plan can be a shock to your system and it is important to remember to take baby steps. Be patient, start slow and make small steps forward every week. If you take on too much, to quickly, you may overdo it and increase the chances of developing injuries and losing confidence.

On the flip side, you may be an exercise junkie. You love the gym, participate in sports, thrive on competition and can’t get enough activity. For example, a lot of the fighters that I train love to work hard and train multiple times per day. If this is you, then learning to schedule your training properly and learning to recover is essential. Increased workload takes its toll of your body and learning to recover will be the difference between a high level of performance or fatigue, exhaustion and poor performance.

More than likely, you are somewhere in the middle of these two examples, but the ideas we will discuss, will still help you elevate your game, get more out of your workouts and help you feel better between workouts. I am going to lay out a handful of tips and discuss each of them briefly. My suggestion is to start iwth one or two of these ideas. Implement them into your routine each week.

The more often you train, the more focused you should become on these techniques, because more work requires more recovery. So let’s get started…

1. Warm up (preventative) – As simple as this may seem, most people screw it up. Warming up is NOT a 5 minute walk on the treadmill. Warming up prepares our bodies for the work we are about to do, increasing blood flow to muscles, warming up joints and preparing our nervous systems. Neglecting a warm up is one of the quickest way to injury.

I prefer to start my workout using the foam roller, move on to small band work to warm up the hips and shoulders, then move into dynamic warm up drills and agility work. This works great for me, but your warm up may need to prepare you for other activities.

Bottom line: take ten minutes and get mentally and physically prepared for the work you’re about to do.

2. Corrective Exercise – all of us have imbalances, weaknesses and small ailments that have built up over time. In order to perform at your best and stay pain free, you have to address this. For example, most people have weakness in the hips, tightness in the neck and upper back and lack proper control of their core musculature. If this is not addressed properly, then you will develop some type of knee, back or shoulder pain very quickly.

Bottom line: Have a professional assess your movement patterns, identify imbalances or limitations, and create a plan for correcting these before problems arise.

3. Massage – Massage is one of the most amazing ways to stimulate muscle recovery and to allow the mind the relax. There are lots of different types of massage out there and its important to find a qualified therapist. A good therapist can help you address imbalances, relieve tightness, decrease soreness and speed recovery between workouts. Plus, it just feels good (most of the time ).

Bottom line: Ask around and interview a handful of therapists. Tell them your goals and limitations, then schedule a consistent time to meet them every week, bi weekly or monthly. Just depends on your training volume, availability and budget.

4. Self Myo-fascial Release – Foam rollers, tennis balls, peanuts (2 tennis balls taped together), The Stick and other tools have become a life saver for myself and other people at our gym. These are a simple way to start workouts, break up adhesion (knots, tightness) in your muscles and help you move easier. A invaluable tool to use in between massages, ART and other therapy.

Bottom line: Buy one and use it frequently.

5. Ice – Ice is one of the most underrated “fix it” methods. If you train intensely or recently started a new program, you will inevitably work hard, strain a muscle, sprain a joint or develop some type of small pain. Pain is basically inflammation in an area. Ice is a simple way to reduce inflammation and reduce pain. You can use ice massage, on muscles, after a tough workout or take an ice bath (intense but effective) or simply use ice packs around a sore area. This is a lifesaver as your intensity or workload increases.

Bottom line: Drop the pills and start with ice if simple joint or muscle pain comes your way.

6. Contrast Showers – Increased blood flow can help flush out lactic acid in sore muscles. If you are stiff, sore or simply run down toward the end of the week, contrast showers may help ya speed recovery. Simply let the water run over the sore area and alternate between bouts of cold and hot water. I usually do cold blast for 10-20 seconds, followed by 1 minute of hot water. It is an “eye opener”, but you typically go numb after the second cycle. Well worth the initial shock .

Bottom line: Feeling a bit stiff and sluggish? Add these contrast showers to your routine.

7. Time Off – This is a big one for the exercise junkie, especially for an athlete juggling multiple training sessions per day. Stress (exercise) breaks our bodies down. Our body then rebuilds to become stronger or more resistant to that stress, if proper rest and nutrition are made available. Lots o food athletes and competitive people love to just work hard and neglect taking proper time off to allow their bodies to recover.

Bottom line: Take at least one day COMPLETELY OFF and cycle the intensity of your other workouts to allow your body to rebuild. You should be getting stronger and making progress each week.

8. Catch some Zs – Amazing things happen when you sleep. If you are training hard, then I would recommend getting 7-9 hours of sleep every night. Ideally you would go to bed at 10pm and wake up at 7am. There are lots details I will not dive into, but the bottom line is that a good nights sleep helps repair your body, refresh your mind and build strength in your whole system. Without it, you will be a step behind mentally and physically.

Bottom line: Turn your tv off, read something (non work related), drop the caffeine, brain dump to dos, and allow yourself to relax before hitting the hay.

9. Proper Nutrition – Last, but not least, is the fuel you put into your body. Good nutrition supplies our body with water, amino acids (building blocks for muscle), minerals, vitamins, phytonutrients, fatty acids and energy. When proper fuel is provided, the body is able to recover, rebuild and become stronger, in a shorter amount of time. Unfortunately, the average American’s diet is void of all the essential things we need to recover and perform at our best. In order to separate yourself from the competition and perform at your best, you have to take nutrition seriously. It affects every aspect of your body, mindset and performance all day long.

Bottom line: If God made it, eat it. Get the garbage food out of your life and start eating better quality foods. I’d also recommend using a food journal to help you become conscious of your eating habits.

Utilizing these techniques helps people progress faster than they ever thought possible. Start by using one or two of these techniques, make them a habit in your life and then add other tips as you go. Taking these tips seriously allows you to to feel better and to perform more work, more often when necessary.

Next up: The Power of a Family – learn how having a support system, a team or a supportive family around you can help every aspect of your fitness plan.

Stay tuned!

3 Simple Tips to Improve Your Posture Today

In the last article I discussed what Forward Head Syndrome (when your head shifts forward compared to your shoulders) and how it effects your health. To be proactive, avoid injury, headaches, and other health related issues make these 3 changes.

1) Your car head-rest has that name for a reason, your head should actually touch it. Many people recline their car seat too much, so they are forced to bring their head forward to see the road. Some may think it is looks cooler to slouch, but how cool is chronic neck pain and headaches. Bring the back of your car seat up to no more than a 15 degree recline. Sit with your head touching your head rest, adjust your mirrors to the correct spot and stick with it.

2) Check your pillows. Many people, especially if their head tends to be forward, sleep with a pillow that pushes them forward, or even worse they sleep with more than one pillow. Have a loved one or friend look at you in your sleeping position, your head should be aligned with your shoulders, not in front of them.

3) Bring your office or home computer up to eye level. If you use a laptop, get one of the ergonomic wedges that make it a little higher. Take frequent posture breaks, if you find yourself looking down while you work. Set your phone or computer to remind you to take a 2 minutes break to stretch every 20 minutes.

If the above tips are difficult for you to do the ligament, bone, and muscle structure has most likely adapted to the forward head position. Getting some help can make the changes happen faster and more comfortably.

The great news is YOUR BODY IS DYNAMIC and no matter what your age you can make healthy changes to your alignment that will improve your health and vitality. I have patients in their 80′s getting great results. Don’t give up!
Remember to take it slow. Making a change too quickly can cause extra soreness and headaches. If you get sore ice for 10 minutes, and seek some care to help your body accept the healthy changes.

Specific Exercises and Stretches to come. Enjoy!

Here is a link with examples of the laptop ergonomic helpers. http://www.laptop-ergonomics.com/

Dr. Chrissy Stamm owns and is the lead chiropractor at BALANCE IN MOTION, the wellness studio in Costa Mesa. Check out her website here: Costa Mesa Chiropractor

Stand up Straight – How Forward Head Posture is Created by our Sedentary Lifestyles

Odds are, you are reading this blog, hunched over in your chair, wondering why your back hurts…here’s a great explanation why….

WHAT IS FORWARD HEAD SYNDROME?

FORWARD HEAD SYNDROME is the most common and dangerous postural distortion. This condition occurs when your spinal curves weaken and distort causing your head to shift forward on your shoulders. This abnormal shift forward has been studied extensively can lead to many serious and adverse effects on your overall health.

Here are conclusions from medical researchers and other doctors studying physical medicine:
Rene Calliet, Director of the Department of Physical Medicine and Rehabilitation at the University of Southern California, reached the following conclusions regarding FORWARD HEAD SYNDROME in 1987:

1. Forward Head Syndrome is a result of losing the normal curve of the neck. This distorted posture will cause a mechanical block of optimal spinal lead to abnormal motion of the first four cervical vertebrae, which is necessary to produce stimulus for endorphin production (endorphins are chemicals produced by the brain and spinal cord to reduce painful stimuli). With inadequate endorphin production, many otherwise non-painful sensations are experienced as pain (ie body aches/pains, fibromyalgia, etc.).

2. Forward Head Syndrome can deplete lung capacity by as much as 30%, which can lead to heart and
blood vascular disease.

3. Forward Head Syndrome can cause the entire gastrointestinal tract to be affected, particularly the large intestine.

Loss of good bowel function and evacuation are a common sequel associated with this postural weakness and may lead to toxic effects and disease in the body.

4. Forward Head Syndrome can pull the entire spine and body out of alignment making it rigid and reduce all body motions. The body then becomes “HUNCHED” over.

5. Forward Head Syndrome will cause a lengthening and axial traction (stretching) of the spinal cord as the normal curve in the neck continues to bend and distort forward. This leads to a functional stenosis (narrowing of the diameter of the spinal cord with nerve compression) as the head progressively shifts forward and is left uncorrected. When your posture is locked in this weakened structure there is a permanent elongation of the spinal cord. The diameter of the cord continues to decrease resulting in a functional reduction in life and energy flow to ALL of the vital organs of your body.

In 1974, researcher Kapandji concluded that Forward Head Syndrome will reduce the flow of cerebral spinal fluid (the fluid that nourishes your brain and spinal cord). This loss of fluid circulation will further compromise the protection of your brain and spinal cord. The result of this mechanically induced stenosis combined with the lack of fluid circulation is LOSS OF MENTAL ACTIVITY AND LOSS OF PHYSICAL AND MENTAL WELL BEING.

Dr. Chrissy Stamm owns and is the lead chiropractor at BALANCE IN MOTION, the wellness studio in Costa Mesa. Check out her website here: Costa Mesa Chiropractor

It’s Time For a Change – 5 Steps To a New You

Do You Believe Everything You Read in Magazines or Hear on TV?

Get Abs like Brittney Spears

Learn how Jessica Alba develops her perfect Behind

Get Guns the Size of Texas

Just 15 minutes a day….

You’ve all seen it, but do you really believe it?

Unfortunately, most people do believe that these are the real answers that will lead them to the body of their dreams. The truth is, the models you see in magazines and on tv have been dieting down for weeks and have been working out for years! This “Do this workout and look like this model” implication is rediculous and it makes people crazy.

So many people I hear, see and work with in the gym want fast results. They want to do the minimal amount of work, they don’t want to train for years, but they want to look amazing in 4 weeks.

How many infomercials have suckered you in?

The good news is that your body CAN CHANGE QUICKLY, but you have to be prepared to make some changes!

Got a wedding or big event in 3 months?

Going to a class reunion?

Need to fit in a bikini before your big vacation?

STEP #1 Find Your Motivation

Motivation gets you started and keeps you going, so make it count. Why do you want to change? The more emotional, the better! The most dramatic changes I have seen recently were from my brides that were training for their weddings. They were motivated by the thought of looking great on the BIG DAYS!

Write it down and keep it close to you.

STEP #2 Food is FUEL

Americans eating habits are the cause of obesity, period. If you want dramatic change, then you will need to overhaul your eating habits. My suggestion is to download our Shopping List, Lean Eating Plan and our Food Log. You will need to reference these on a daily basis, until you develop new eating habits. Here are three main eating tips to get you started:

1. Get bad foods out of your house! If they are around, you will eat them.

2. Do not drink calories. Water and tea are your best choices.

3. Start packing your lunch and snacks. Having good food ready is your key to success.

STEP #3 The best workout for you is the one you’re not doing

What? There are two groups of people to address here:

Most people don’t workout at all, so they just need to blow their ass off the couch and do something. Go for a walk, take the stairs, climb a hill, go for a swim, go for a bike ride, etc. You can do this stuff before work, at lunch or after work. The goal is just to start moving.

The other group is the people who are relatively active, but they are stuck in a rut. They move, but they’ve been doing the exact same workout for years. I hear it all the time…

“I’ve been running two miles a day for 5 years and I’m just not losing any weight.”

Our bodies are amazing at adapting. While a simple walk may be tough at first, it will become easier and you will have to change it up. Most people who workout do the same workouts every week, whether they are in the gym or not. Gym rats will do the same body part, with the same movements, at the same weight for years! Runner’s will do the same route, at the same pace…..well, you get the picture.

So, how long has it been since your workout had an overhaul?

Need ideas? Check out this article:

8 Ways to Turbo Charge Your Workouts

STEP #4 Take Some Time OFF!

Everyone these days wakes up early for work, rushes out of the house, scrambles to work, stresses out all day, fights thru traffic, races the kids to activities, shovels food in on the way home, plops on the couch, tries to relax, then can’t go to sleep because they are so busy. Sound familiar?

You need to take time for yourself. Time to think or time to allow yourself to recuperate and re energize. It can be a simple as a walk outside, a book by the pool, a massage, 30 minutes in the garden, an art or craft, a movie, a drive in the car, etc. The bottom line is that you need to find activities that relax your mind and schedule them into your calendar.

STEP #5 You Need a Support Team

All major changes require a team. Working out, changing your eating and developing healthier habits are no different. You need to surround yourself with like minded people to give yourself a fighting chance. Gather up your friends, family, coworkers and start walking through these steps. If that doesn’t work, maybe you need to hire a coach or personal trainer to help you develop these new habits. The key is to find people that will encourage you and help you along the way.

Change does not have to be difficult, you just need to understand that change takes time. You need to be ready for long term commitment, but also need to schedule short term victories. Make small changes at first and allow yourself to gain momentum. As you make better choices, you will naturally start to notice improvements in your body and mind. Celebrate your small victories and stay focused on your goals.

If you have any questions about starting or changing your program, please let us know. You can submit questions to the “ask a trainer” box in the upper right of this page or give us a call.

We are always happy to help!

Does Your Weight Loss Plan Have a Solid Foundation?

Why do you think so many people fail when they try to get in shape or lose weight?

Innovative Results has developed their 5 Aspects of Fitness plan that allows clients to increase their chances of success. It addresses all five aspects that affect someone’s ability to get in shape and stay in shape. These are time tested practices that the world’s top athletes and competitors use to get in incredible shape!

Innovative Results 5 Aspects of Fitness

1. Mental Fitness – This is commonly skipped, but is the #1 factor that will determine your level of success. Knowing specifically what you are striving toward, why you are doing it and when it will be completed are incredibly important. It allows you to determine where you are, where you want to go and how you are going to get there, so that when challenges arise, you are not sidetracked by the obstacles….and its not a matter of if you will be challenged, but when. So make sure your goals are clear! . Check out this article to help get your goals dialed in.

2. Nutritional Success – These days it seems like there is a new diet plan coming out every week. Eat this, don’t eat that… How do you know how whats healthy and whats not? Unfortunately, marketing has confused us all. Innovative Results truly believes that healthy eating does not need to be complicated. It is really very simple. Here is our cardinal rule: If God made it, eat it. If it occurs in nature and hasn’t been altered by man, then it is good, healthy and safe. It is really very simple. Whole, natural foods provide everything we need and processed, manufactured foods do more damage than good. Here are a few helpful sheets that can help you learn more and apply healthy eating habits into your life. Drink plenty of Water, Five Worst Foods, Healthy Shopping List, and track eating habits with our Food Log.

3. Exercise progress – The foundation of exercise is movement. Everybody squats, lunges, pushes, pulls, bends, twists and walks. That’s it, simple. All the rest of the variables (what exercises/drills, how much, how often, how intense) depend on your ability level and specific goals. One key point is to continuously challenge your body, keep it guessing and force it to change and adapt. People’s biggest mistake is doing the same exercises every week, every year and then wondering why their bodies havent changed. Our bodies adapt quickly, so it is important to challenge yourself with new routines every 3-6 weeks. Work hard, mix it up and reap the rewards! More exercise articles here.

4. Increased Recovery – Most people live in front of a computer, driving a car or sitting in front of the TV. So, when you start to move, you are going to have some soreness and minor aches. If you are a more seasoned athlete, then you will need to learn recovery techniques to speed recovery and improve performance. Some simple recovery techniques include proper warm up (preventative), corrective exercise, ice, massage, self myo-fascial release, contrast showers, time off, and proper nutrition. Utilizing these techniques helps people progress faster than they ever thought possible. Download our Recovery Techniques here.

5. Guidance and Accountability – There are very few people who can set a goal, execute and stay on track by themselves. When you start a program it is important to get good advise and to have a support group that is dedicated to your success. Most of us can be lazy, lose focus, and come up with a variety of excuses to stop, postpone or procrastinate. A good trainer, coach or workout partner is there to hold you accountable to the goals that you have set.

So there you have it. 5 Proven techniques that are vital for any fitness plan.

We hope this helps you develop your foundation and makes this year your best ever!

5 Tips To Turn Your TRI Into a Win-Endurance Athletes, This Is For YOU!

Dear Innovative Results,

I need your advice…I am increasing in my mileage like a crazy woman, but I feel good about it and I am doing great…except one thing…my long run today was 20 miles =) in 3 hrs, it was a great run except my legs were giving up on me…I had enough energy to keep going, but once I slowed down it was like, “HOLY CRAP! This freakin hurts!” Though the pain was in my quads and hip flexors..Is there anything I can do in my training to strengthen my legs…I feel like I am doing great runs throughout the week…maybe more sprints? Or try to incorporate more strength training?…if that is the case, then what can I do? I appreciate your help! Oh and the count down begins…4 WEEKS til the big day…26.2!
(more…)

Exercise Fitness for the Abs-Tone Your Stomach and Strengthen Your Core

If you are looking to increase your core strength, tone your abs, or rip up your midsection, this is the article for you! This will have all the fitness aspects covered for you to turn your belly into a flat stomach or ripped 6-pack! The choice is yours.

Check out this ab routine video…perfect for pink rooms in Vegas…or any other place that doesn’t offer equipment with some privacy…like your home!

For mental clarity and focus to achieve abs of steel you need not look any further than this article, The Secret to Weight Loss.

If nutrition is keeping your six-pack hidden under a couple pounds of “fluff,” easy diet and nutrition is a simple way to implement diet for a sexy midsection.

Marty is doing it! So can you!

If you are afraid of soreness in your abs, than recovery is your saving grace.

There is one more ab technique that you can do with a partner and the video with explanation is found under ladder to fitness goals. At the beginning of the video it has two Innovative Results Fitness clients performing Marine Corps crunches for great looking abs.

Click the links that are going to help you get to your goal, even the links below can direct you to a personal trainer that would love to assist you in your journey toward the “best abs this side of the Pacific Ocean!” Enjoy your beautiful core!