Shape It Up with Nicole Simonin

Flatter Abs Over 40

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Having flatter abs is the ultimate goal to “show” you are fit and you CAN have flatter abs over 40 ladies! But there are so many other benefits to having flatter abs besides the ripped core you can show off. By the way, you don’t have to have a six-pack to have flatter abs.  Achieving the elusive “six-pack” really comes down to how much body fat is covering your abdominals. Believe it or not….we ALL have a six-pack of abs it just might be under a couple layers 😉

Find Out In Today’s Podcast:

  • Dispelling flatter ab myths
  • What are your ab muscles
  • Exercises you can implement for flatter abs over 40

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Let me dispel some flatter ab myths!

  1. The abdominal muscles ALL work together.
  2. There are NO “upper” & “lower” abs. You CAN try to focus in on where you “feel” the exercise but you really can’t isolate the abdominal muscles individually.
  3. You will NOT get flatter abs by doing a gazillion ab exercises if you are not focused on losing body fat. Does that mean skip ab exercises? Absolutely not! There are many benefits to strengthening your core and getting flatter abs.
  4. Typically, you will not see ab definition in a female unless they are below 18% body fat and that depends on where they carry their body fat (if your primary fat storage area is your stomach, you may not see definition until around 10% body fat).

See Below For Flatter Ab Demonstrations

The Abdominal Muscles

Firm Abs
        Anatomy of Abdominals

The abdominals are made up of four muscles:

  • Rectus Abdominis
  • External Obliques
  • Internal Obliques
  • Transverse Abdominis

Rectus Abdominis

Rectus Abdominis is the abdominal muscle which runs up and down your torso.  The rectus abdominis attaches at the rib cage and runs down into the lower part of the pelvis. This muscle contracts strongly when performing sit-ups or leg lifts. Examples of abdominal exercises are sit-up, leg lifts and for a reverse contraction, a pelvic tilt.

External Obliques

External Obliques attach from the lower portion of rib cage and down into the pelvis. These  muscles run in a diagonal fashion across your core. The external obliques allow you to bend to the side and twist to the opposite side of your torso. If you were to position your hands like you are reaching into your pockets, that is the direction of the muscle fibers of the external obliques. Examples of exercises for the external obliques would be bicycle crunches.

Internal Obliques

Internal Obliques  also attach from the lower portion of rib cage and down into the pelvis. These muscles also run in a diagonal fashion across your core. The internal obliques allow you to twist to the same side of your torso and assist in side bending. If you were to cross your arms over torso with finger tips down, this is the direction of the muscle fibers of the internal obliques. Examples of exercises for the internal obliques would be bicycle crunches and side crunches.

Transverse Abdominis

Transverse Abdominis is the deepest of the  abdominal muscles and runs horizontally across the torso . Think of this muscle as your girdle or a corset. The goal of the transverse abdominis is to keep your organs inside and to help you stand up. A great example of a transverse abdominis exercise is the plank or simply pulling your stomach in.

Why should you focus on flatter abs??

Your core is what keeps everything together….your center of gravity, your pelvic girdle…

Having flatter abs will:

  • Help keep your back strong
  • Help you have better posture
  • May prevent back problems in your future
  • Possibly prevent diseases such as cardiovascular disease, diabetes or high blood pressure.

Flatter Ab Demonstrations

Here are some exercise videos to firm abs (remember if your body fat isn’t low enough you will not see as much definition).

Plank

On floor face down, place elbows underneath your shoulders and bring body up onto knees (plank position).

Nicole’s Trainer Tips:Do not let your back sag.

How to Plank Correctly
Crunch with a Reach

Lie on your back with your feet flat on the ground. Hold onto one dumbbell (DB) over your chest. As you bring your torso up for the crunch, reach your DB towards the ceiling. Lower back down to starting position.

Nicole’s Trainer Tips:
Do not pull on neck or head. If neck starts to hurt, place one hand at the back of your head while holding the DB in the other.
Exhale as you come up, Inhale as you go down to floor.
Do not allow belly to pooch up as you crunch. Pull navel to spine as you crunch.

Around the World Crunch

Lie on floor face up. Place feet flat on floor with knees bent. Hands paced behind head. Crunch up in the center, crunch off to the right side, crunch center and then crunch to left side. Each direction (Center, right, center, left equals one rep).

Nicole’s Trainer Tips: Do not pull on head/neck. Keep elbows back. Space under your chin. Push navel down to spine as you crunch up.

Bicycle Ab Exercise

Begin by lying on the floor. Place your hands behind your head so that your elbows are pointing straight outward. Then bring your legs off the ground and into chest.Bring right knee in towards chest while bringing your left elbow to the right (opposite) knee, switch leg and arm. Alternating until you have completed recommended reps.

Nicole’s Trainer Tips: Think about bringing your armpit towards opposite knee. Extend leg away from you like you are trying to touch the wall. Exhale as you bring the leg in. If your back is arching off the floor continue with a modified bicycle.

Side Plank with Hip Raise – 3 versions

Starting Position: Begin by sitting on your right hip with your legs stacked ( left foot is closest to the floor), your right arm straight, and placed directly underneath your right shoulder. With legs and feet stacked, slowly lift your right hip away from the floor, lift and lower hips for recommended reps. Repeat on opposite side.

Nicole’s Trainer Tips: Keeping your abs engaged and the right side of your waist pulled away from the floor at all times. For added intensity, extend your left arm up toward the ceiling.

Click here to see a great core workout!

How To Run And Not Look Stupid

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How to run and not look stupid…Do you feel funny when you run? Like people are laughing at you run. As a former ballet dancer, I had to figure out how to run and not look stupid.

Find Out In Today’s Podcast:

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[This post was originally posted in Oct 2015 and has been updated]

How to Run and Not Look Stupid - Shape It Up

How To Run And Not Look Stupid

I never learned how to run and not look stupid. I didn’t start to officially run until I was around 29 years young. Growing up as a ballerina…you did not run. Period. And if you did it would look stupid.  I never really knew why but you were not really expected to ask or be curious. You were told that and that was law.

Now, that I am older and have an understanding of body mechanics, I believe they didn’t want us running because we would injure our knees. Mind you, we all walked like ducks with our feet always turned out.

Run

So I never really ran.

Yes I played outside and ran in gym class but never “traditional” running.

So when I did start to run, I looked pretty darn funny!

I ran on the balls of my feet, with my feet pointed out, hopping along on the treadmill. Running like this I developed knee pain, shin splints and pain in my Achilles tendons. Not wanting to deal with the aftermath of my prancing about on the treadmill, I forced myself to run head steady, heel- toe strike and feet facing forward.

So now, I no longer looked like a duck running…I looked like I had cement shoes on banging my feet on the treadmill. I didn’t care what I looked like. I wanted to run and run correctly.

Eventually, I did get it!

Disney Run 2016
Disney Run 2016

I never claimed to be a runner (I much prefer sprinting) and have been in very few 5K’s. We’ll that’s about to change…this year.

I was talked into running the 10K Disney Princess Run. I will be gearing up for that in the next month. As a Physical Therapist Assistant, I know there are some common running injuries that you can avoid so please check out my post on running injuries.

Here are some tips on how to run and not look stupid:

  1. Start off with a slow run (or a fast walk – however you would like to look at it).
  2. Think about rolling through the foot. Heel roll through to push off with your toes.
  3. Wear comfortable clothes and sneakers.
  4. Go incognito. Put the hat, shades and hoodie up if you want to block out other people in your peripheral vision.
  5. Practice in the privacy of you own home (if you own a treadmill) or run in your backyard.
  6. Most importantly, do not give up! You will begin to feel more comfortable as you practice.
  7. Maybe MORE important but can be challenging to do….don’t worry what other people are thinking because you really Do NOT know what they are actually thinking.  They could be admiring you for getting out and running or they could be thinking of what they are going to make for dinner. You don’t know!
  8. Click here to get 3 Tips on How To Start Running

So as far as learning how to run and not looking stupid…it’s all in your mind. When you first learned to walk, you fell down …a lot. You are going to experience a “learning curve” when you start to run. Just do it and you will get better at it. Our bodies were meant to move. …If you can run better than Phoebe from Friends you are doing a-okay!
[If you have never watched Friends – well, shame on you- it’s a great show! ...click here to see a video of Phoebe running.]

 

Weight Training – Are You Afraid of Weights?

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Women and Weight Training Shape It Up Fitness Nicole Simonin

Find Out In Today’s Podcast:

  • How weight training benefits women
  • Defining weight training
  • Different aspects determine different programs for different results

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Are YOU afraid of lifting heavy weights?

Let me clarify what I mean by “weight training”…

Weight Training does not mean that you need to start flipping tires or deadlifting the weight of a small car!

Weight training in the simplest of terms is “Lift something heavier than you did yesterday.”

Women are generally concerned about lifting weights for fear that they will suddenly turn into this muscle bulging Amazon person….so not true!

It is REALLY hard to look like this:

Weight Training
It’s very hard to achieve this look.

You don’t need to be a traditional bodybuilder to benefit from strength training….but you do need to start weight training with heavier weights.

If you start weight training correctly, you are more likely to wind up looking like this woman…and even then it is really dependent on a bunch of factors.

weight training

There are many aspects to how you can get the desired look you physically want but it is depends on:

All these factors will come into play so make sure you have a knowledgeable and experience personal trainer to custom design a program that is right for you and your goals.

I LOVE this clip from Will and Grace!  Grace is stalking a personal trainer in this episode…watch the whole clip because the end is very important 

 (I do not own the rights to this clip. I was able to embed off YouTube from ivanna52522)

Here’s What Weight Training Can Do For You

  • Increase the strength of your bones, muscles and connective tissue (bones and ligaments).  This will help decrease the risk of injury.
  • Increase your muscle mass.  As we age, adults lose about one-half pounds of muscle per year.  Typical cause is decreased activity.  Less muscle means a lower number of calories burned.  So as you increase your muscle mass so does your metabolism (hence weight loss and smaller girth measurements…Score!).
  • Improved quality of life.  The stronger you are the easier daily activities become such as carrying groceries and lifting household items.

You don’t need to start off with 100lb barbells.  Start off small and work your way up.  As long as you are challenging your muscles you are increasing your strength.

Firm Arms – 5 Minute Workout

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Get Firm Arms

Try this 5 Minute ARM Workout to firm up those arms!

If you love this workout, you should check out my online Thrive program!!
Click here to view Thrive Online Fitness Program.

Tell me what area of your arm would you like to firm up more bicep – front of arm – or tricep – back and underneath side of arm? Comment below.

 

Photo Credit to Jamie Austin on her fabulous skills! http://www.jaaphotography.com/

Get 6-Pack Abs

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How To Get 6-Pack of Abs

Getting a 6-pack of abs is no easy feat.

Find out my 3 tips on what you need to do to get those 6-pack abs.

If you would like to learn more about firming up those abs check out my post on Get Firm Abs right here.

Workout Without Weights

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Did you know you can get a great workout without weights??

Do you think that you can ONLY workout while in the gym???
Nope!
Check out the video as I scrape 40+ years of wallpaper off my parents’ walls and find a great forearm workout without weights!

I am not saying that you do not have to go into the gym. It is IMPORTANT to be lifting weights (this is the fountain of youth!) But there are other ways that you can get in a great workout.
In the video, I give some great exercises you can do while washing your dishes and folding laundry.

What is your favorite workout without weights? Comment below so we can all get a bit more fit 😉

Calories: Are You Burning Enough For Weight Loss?

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Are You Burning Enough Calories For Weight Loss?

Confused About Calories
Confused About Calories

Weight loss is simply calories in verses calories out, right??

Yes and no…

I want to be clear…this blog post is about just seeing the numbers on the scale go down. I am a big believer in focusing on your performance in your workouts and inches more so than scale weight.  But there are many women out there (and you might be one) that do need to lose scale weight. So this blog post is for the woman who has more than 20 pounds to lose or is over 40% body fat.

How do I know I am burning enough calories?

There is a systematic way to get your correct burn of calories.

Calories: Food Log

#1 Food Log

Write down what you are eating. You need to be very consistent and as exact as you can with this.  No “eye-balling”. You need to weight EVERYTHING precisely. Anything you put in your mouth has to be calculated.

There are some great free apps available online.  My personal favorite is My Fitness Pal. If you are not into apps, good old pen and paper work just as well (it’s just a lot more math for yourself). You can even put your foods into an Excel spreadsheet, it’s just not very portable.

The hardest part is just doing it.

Calories: Burning#2 Find Out How Many Calories You Burn 

Figure out how many calories you burn throughout the day. Again, there are many online programs you can use to “guesstimate” the number of calories you may burn through different activities. There is NO 100% way to figure out what you are exactly burning unless you are being monitored by a doctor in medical setting. Investing in a personal activity device can definitely get you a better idea of what you are burning on a regular basis (again these devices are not 100% accurate). I like the FitBit devices but there are others to choose from like Garmin and Apple watch to name a few. The chest strap versions are going to be more accurate than just the wristband versions. But I know I don’t want to wear a chest strap all day, do you??

By the way , Shape It Up is in no way affiliated with any products listed here.
This is just my own personal opinion and I do not get a cut from you purchasing any said devices :-)

Now What??

Once you have your daily calorie intake and your daily calorie expenditure now you can figure out what you need to do to achieve weight loss.  To lose one pound of scale weight you need to have a 3,500 calories deficit. How fast you choose to lose is up to you.

Here’s a breakdown:

  • 250 calorie deficit every day will get you a one pound weight loss in 14 days
  • 500 calorie deficit every day will get you a one pound weight loss in 7 days
  • 750 calorie deficit every day will get you a one pound weight loss in 4.6 days
  • 1,000 calorie deficit every day will get you a one pound weight loss in 3.5 days

***PLEASE NOTE THIS IS IN THEORY!! – There a bunch of factors that come into play when losing weight which is why I highly recommend you hire an experienced and knowledgeable personal trainer/health coach that will customize your program for you and your needs.

CaloriesHere are some samples of exercises to help you get to your calorie burn:

Based on 180lb woman for 30 minutes

  • Jumping Rope, fast – 514 calories
  • Rollerblading – 514 calories
  • Running (5 mph) – 343 calories
  • Boot Camp – 343 calories
  • HIIT (High Intensity Interval Training)  Class – 343 calories
  • Stationary Bike , 150 Watts, moderate effort – 300 calories

Click to read more on weight training is so vital for women over 40.

Hidden Ways To Burn Calories

Let me introduce to you the magic of lifting weights.  If done properly, you can get an awesome way to burn calories by lifting heavy weights.  You will not burn much while actually doing the workout BUT the after burn is where you will torch calories.

 

 

Here’s the Take Away

Now, what I have told you is the bottom line…however, like everything else in life, there are different variables and factors you need to take in account. For example, how much sleep you are getting, stress levels, if you are on medications, any medical issues you may have, keeping yourself accountable, selecting the best  foods for fat-burning and having a concern for lean muscle mass. Start with writing your food logs and getting in some great calorie burning exercises and you should see some significant changes! The important part is to just get started and if you need guidance go get some.

Get Fit. Be Fierce. Have No Limits!

~Nicole

Do You Have Knee Pain While You Lunge?

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Alleviate Knee PainMany people have knee pain while performing lunges.

The knee joint is a multi-functional joint that not only allows you to bend down to tie your shoes… knee movement keeps you standing straight…it also allows some rotation to support the body as you workout and complete daily activities. We tend to take our knees for granted until they start “yelling” back at us (a.k.a. knee pain!)

Knee pain can be from many different causes such as:

  • Arthritis
  • Patellofemoral pain
  • Sprains/strains
  • Bursitis/Tendonitis
  • Injuries such as tears or injures due to trauma

Knee Pain from Knee JointKnee Structure

The knee is made up of many structures such as ligaments, tendons, meniscus and bursae sacs. The knee joint connects four different bones:

  1. Femur – thigh bone
  2. Patella – knee cap
  3. Tibia – the larger of the two lower leg bones
  4. Fibula – the smaller of the two lower leg bones

Our knee joint allows us to walk, jump, skip and lunge!

(and so much more but we are talking about lunges today 😉

Proper knee position will help alleviate knee pain.
Proper front knee position will help alleviate knee pain.

One of the most important things you can do to alleviate knee pain with lunges is to make sure you have proper form.

Check out this video to get full details on how to perform your lunge correctly without knee pain.

Improper Knee Position will lead to knee pain.
Improper front knee position will lead to knee pain.

Here is a quick check list to make sure your form is correct so as to alleviate knee pain.

  • When you are getting ready to perform a lunge dip, you want to make sure that your front knee is in-line with your ankle or behind your ankle. You do not want to have your knee past your front foot.
  • Make sure your back leg is far enough back so you can allow the knees to bend
  • If your balance is off  hold onto something sturdy like a chair.
  • Drive pressure into your heel of front foot.
  • Nicole’s Trainer Tip: Place a small barbell plate (like a 2 or 5 lbs plate) underneath the ball of your front foot. Your heel is in contact with the floor. Using the plate, this will push your weight back into your heel relieving pressure off of your knees.
  • As you drop down into the lunge, your back knee ideally should come close to the floor without hitting it. BUT if you have knee pain you only want to stay in a pain-free range. Even if it is a small range of motion, as long as you are not feeling any knee pain, you will benefit from performing the lunge dip this way.
  • Have a wide distance (front and back) with the legs.
  • Squeeze glutes and keep pelvis lifted throughout the movement.

Want more help with injures? Check out my blog on Prevent Running Injuries

 

Click here to hire Nicole as your personal trainer.

 

The 2nd Rack

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Rack

It’s Throw Back Thursday here at SIU…

and my TBT is more about what can you do now that you couldn’t do before…

Here’s this week’s TBT:

Diane is a SIU client and she is sooooo excited that she has moved to the second tier of the dumbbell rack. This rack includes 25 pounds and up! When Diane first started she could barely lift 5 pound dumbbells. She has come a long way! Way to go Diane!!

What can you do now that you couldn’t do before? I wanna know! 

Leave your comments below or join me on any of my

social media site listed to the right…can’t wait to hear from you!

Throw Back Thursday

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It’s Throw Back Thursday here at SIU…

and my take on TBT is more about what you couldn’t do before that you can do now.

Here’s this week’s TBT:

One of my private clients, Carol received a TBT yesterday when she ran at 8mph!  She was really hesitate about doing this as I clicked the 8mph button on the treadmill. But she attacked it and was able to run at 8mph! Way to go Carol!!

I think a lot of times we hold back and think “oh, but I can’t do that?”…

Instead of discounting it…how about you give it a try? Because whatever it is that you think you “can’t” do you might just surprise yourself as to what you CAN do.

What can you do now that you couldn’t do before?

I wanna know! 

Leave your comments below or join me on any of my

social media site listed to the right…can’t wait to hear from you!

NICOLE SIMONIN is an ACE Personal Trainer, ACE Health Coach, TEDx Speaker, host of “Shape It Up Over 40” podcast, author of “The No Fuss, No Mess Shape It Up Cookbook” founder of Shape It Up, LLC, licensed Physical Therapist Assistant and former professional ballet dancer. Nicole has been featured in Rachael Ray in Season, Bicycling Magazine, Real Simple and MSN. Since 2006, Nicole has been helping women lose weight for the last time. Learn more…

Exercising from your chair | Nicole Simonin | TEDxCapeMay

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