This is probably not the best way to change up your workout. And also, don’t you wish it was a video??When you are first starting out an exercise program, the weight machines look like medivel torture devices, you don’t know a hamstring curl from a cheese curl and the cardio machine buttons might as well be written in assembly language. But stick around a few months and you’ll soon be quite comfortable – well, as comfy as one can be when being folded like a burrito on the butt machine. The problem comes a year or two down the road when one of two things happens: a) you are so comfy in your routine that you never ever do anything different and weep bitter tears when your favorite treadmill breaks down and must be carted out on a dolly or b) you are so bored with your routine that if you have to do one more chest press or fartlek you’ll be forced to join the Active Older Adults classes just get a little variety (they use a chair!).
No matter which camp you fall in (and I think you know where I am – those chairs were padded, baby!), I have got a book for you. Mark Verstegen, owner of the Athlete’s Performance Institute and trainer to luminaries like Mia Hamm (i.e. not the one who took her shirt off), Brett Favre (i.e. the most beloved or most hated football player of all time depending which side of the state line you live on. Me? I just want to know why his name is pronounced “FARV” when it is clearly spelled “FAVOR.” Not that I’ve embarrassed myself by mispronouncing it in public multiple times or anything. Ahem.) and Phil Mickelson (um, who?), has come out with a new book Core Performance Women.
This book is a culmination of Mr. Verstegen’s extensive experience training elite athletes. It covers both nutrition and exercise but since the nutrition section is pretty standard fare – six small meals a day each containing a protein, whole carb and healthy fat – I’m going to skip straight to the workouts. Boy howdy was I excited! So excited, in fact, that I broke out all my favorite exclamations including Good Golly Miss Molly and Gee Whiz Ma! There are pages and pages of exercises that I have not only never tried but have never even seen before. Even better they require very little equipment so every can join in the fun.
Verstegen bases his workout on a novel principle that to increase your performance you need to build up your core. But he means core in so much more than the Pilates sense. It turns out he’s a butt man. After waxing rhapsodic about watching women walk, he explains that since most of us spend so much time planted on our heinies that our glutes have become seriously underdeveloped and our hips have gotten majorly tight causing us to be “quad dependent” to walk and run. Apparently we were meant to be powered by the large gluteal muscles. This emphasis on training for efficient flexibility and form makes for a very different kind of workout.
For instance, check out this little move – the rotational reverse crunch hanging with stability ball – and tell me you have ever done anything like this before.
But now you want to try it, don’t you? So much more fun than crunches!
Not only does he offer a novel workout but it’s founded on some pretty serious science. The book offers a clearly illustrated workout with several levels of intensity that I’m dying to try out (look for it coming up in a future Great Fitness Experiment!). Plus, I had to love the book after Mr. Verstegen points out that the model they used to demo all the poses had just had a baby 7 weeks before the photo shoot! In addition to being a great testimonial for the program – she looks fab! – they kept it honest by not photo-shopping out her bit of tummy and letting her talk about her breast pump in the interview.
I don’t get overly excited about too many fitness books anymore – I’m afraid I’ve become jaded – but Core Performance Women is everything a new fitness book should be: well researched, well written and new. This is not a regurgitation of the same old, same old. Interested in trying it yourself? Leave me a comment telling me how you change up your workout and you’ll be entered to win your own copy! Don’t want to wait for the book (or too cheap to buy it)? Check out the Core Performance website for a wealth of exercise vids, recipes and really solid advice.
PS> Please tell me I am not the only one to call him Brett Favor??
I would like to think I have tried nearly every type of lunge variation out there. But now you have my curiosity peaked, especially with the glute comment.
My volleyball league is starting in 3 weeks, maybe enough time to work in some new moves and improve my game! 😉
My problem is that I DON'T change up my routine. I am addicted to Les Mills classes at my gym and for me to do any other workout is inferior which is a poor mindset to have because this often leads to no workout if I can't make it to a class.
I used to have the Core Performance book but I let my brother borrow it and he still has it. I am a fitness book junkie and would LOVE this book especially since you speak so highly of it. I definitely need something to mix up my routine.
I have a hard enough time staying stable on my Total Gym 1000 – If I tried something like that I'd fall on my head for sure 🙂
I used the pseudo-French pronunciation: Fav-RUH.
This sounds intriguing. I just hope it's not an excuse to watch womens' butts as they walk, lol!
I just changed up my cardio with running but my weights are pretty stagnant – depending on availability at my (tiny) gym and what I know. I'm also keen to learn some new moves though. I get bored easily and I also don't push myself when I'm bored. So when I change it up, I ache and I love it!
I just changed up my cardio with running but my weights are pretty stagnant – depending on availability at my (tiny) gym and what I know. I'm also keen to learn some new moves though. I get bored easily and I also don't push myself when I'm bored. So when I change it up, I ache and I love it!
I'm always interested in new exercises (though whether or not I try them depends on many factors).
I have to say *ouchouchouch*, that crunch made me reflexively clutch my back in pain. Mind you, I'm still in recovery for a lumbar strain that just won't heal (thank you teachers for requiring me to haul my books to class). I'm still doing my strength training (no, this is not an over training strain, long story), but I've had to drop anything that doesn't give me 1)a stable back support or 2)involves twisting/bending.
This means I'm currently bored out of my mind in the gym.
As for switching up routine, my first college body sculpting trainer (and first trainer every really, as I was homeschooled) was and is freakin amazing! I swear, in 3 terms of the same class we never did the same thing twice. (Which may be on the extreme end, but still, but it was fun!)
Ah, if only shipping to this side of the pond wasn't so expensive… Poop.
But your post made me laugh 😀
I LOVE PHIL.
(pause as Im about the veer off topic)
The way he reacted when he found out his wife had breast cancer was touching and revealing of his character.
In a day and age where so many couples (famous and non) seem to just not LOVE and RESPECT each other he appears to truly adore her.
I should be allowed to comment here huh?
shall I check my emails for a STAY ON TOPIC, MA'AM letter from your attorneys?
Always open to new exercise workouts! I just started running which I haven't done in a couple years!
I have his first Core Performance book and use it to put together programs all the time. They have an AMAZING facility back in AZ and my little bro trained there for a time. Of course, I didn't find out that he was training there until a few years later — he and my parents kept it top secret, since they knew I'd shamelessly want to tag along and get autographs. In my dream life, I'd just drop my kids off at school and drive straight there. And stay there. I LOVE your pic today — that one cracks me up every time!
I have his first Core Performance book and use it to put together programs all the time. They have an AMAZING facility back in AZ and my little bro trained there for a time. Of course, I didn't find out that he was training there until a few years later — he and my parents kept it top secret, since they knew I'd shamelessly want to tag along and get autographs. In my dream life, I'd just drop my kids off at school and drive straight there. And stay there. I LOVE your pic today — that one cracks me up every time!
I have his first Core Performance book and use it to put together programs all the time. They have an AMAZING facility back in AZ and my little bro trained there for a time. Of course, I didn't find out that he was training there until a few years later — he and my parents kept it top secret, since they knew I'd shamelessly want to tag along and get autographs. In my dream life, I'd just drop my kids off at school and drive straight there. And stay there. I LOVE your pic today — that one cracks me up every time!
This morning I did a HiiT workout on the treadmill and loved it. I change up my weights by doing stuff on the floor along with my classes.
I have been wanting to read a new fitness book so I will give this a look. The 2nd photo(or was it a video) didn't show up just now…will check back later cause I want to see it!!
I have VERY tight hips and have read how we don't use our butt muscles enough.
My butt is always up for a change. I like the way this guy thinks. Sign me up!
I'm a big fan of shaking up my routine now and again. I've started doing knees-to-elbows
(http://www.youtube.com/watch?v=kqOgtFcqWbE) which, if you build in a twist, looks a bit like the rotational reverse crunch.
(Am I the only one who thinks that "rotational reverse crunch" sounds like the method they use to make those perfect swirly soft ice cream cones?)
I change my routine by going to the gym with different groups of friends because they each like to do something different when they go.
e.estt[at]yahoo[dot]com
sadly the only thing that changes up in my strength routine is the ab work and i just rotate through exercises! i'm not much better about the cardio (i tend to stick with running) but i'm constantly changing the routes i run / type of workouts i do so i'm not doing the same thing within a 2 or 3 week period. does that count?! ha
I know nothing about football and have no idea who Brett is, but I agree – don't see how Fav-re becomes Farv. Being Canadian, I probably would have given it a French pronunciation, like 'livre'. I have no idea how to type that phonetically, sorry.
As for the rest, that book looks interesting. Left on my own, I tend to repeat a lot of the same stuff over and over. Since last summer I've been changing things up with workouts from Angie at Fit Chick Express, and now this month with Lindsey. I have not magically lost 10 pounds (or even 2), but I do feel like I've seen results in terms of getting stronger and seeing muscle development. Plus, it keeps things interesting.
I change up my weight lifting by varying exercises and days they are performed on. For cardio, I will go between long runs, sprints, and leg ergometer with the occasional rowing machine.
Have you seen 'There's Something About Mary'? Ben Stiller's character pronounces it 'FAVRA', so no you are not the only one confused by the name spelling vs pronunciation of Mr.Favre
I could definitely use some new strength exercises–since knee surgery I've lost of the muscle definition I had and new exercises would make getting back in shape a bit more fun!
I become fixated on different workouts for a few weeks and then move on to something new usually. I've gone through yoga, free weight Olympic lift style workouts, kettlebell training, bodyweight workout phases and on and on. I do cycle back around usually at least. When I do cardio at the gym I do 10 minutes on each machine and rotate around for 30-40 minutes so I don't get bored making sure to hit my max on each one. It's like I'm training a toddler-ME. Would love the book!
Even worse, the first time I saw his name I think I pronounced it Fav-RE…and I always think that every time I see his name and have to correct myself before speaking.
This book sounds really interesting–I'm off to check out that website now.
Didn't you see "There's Something About Mary"? Love how Ben Stiller says Favre.
I know the boredom thing well. To keep things interesting, my husband likes to buy me new exercise equipment for our gym (he wanted to buy me a ballet bar last night). I also buy DVDs every once in a while (last one was Physique 57 – thus husband suggesting the ballet bar). I also get Muscle and Fitness Hers and pull out exercises but I still get in ruts. Last year I joined a gym to do group classes and hopefully meet some gym buddies of my own. Love the group classes (except when they are crowded), don't love the drive (just steals an hour away from my workout) and did not meet any real buddies other than my trainer (and I pay her so maybe she is not really a buddy). My next change up is to quit that gym and find another that might be a bit more hard-core (current one is womens only) but that still has classes (so that hopefully I do not need to be behind people doing dead lifts with such terrible form that it makes my back hurt).
No solution here other than that change is good. Also love to read new books about health and fitness. I had bought the "Burn the Fat, Feed the Muscle" ebook a couple years ago but it is still sitting unopened on my harddrive (I really like turning pages). I did just buy "The Body Fat Solution" by Tom Venuto – hope to have it by next weekend to read. Wish I had waited a few days to order books so that I could have added this to my list. Next order I guess, that crunch looks fierce!
Thanks for the link to that website …it looks like a wealth of information. (When I have time to read it that is. 🙂
When I hit a rut, I pick up a new book or try a new challenge for six weeks. I'm in a MAJOR rut right now and I've been pondering my next move.
I use the computer program at the gym to tell me which weight machines to do and which ab exercises. It occasionally has me using a new machine that I've never tried. I'm horrible, though, at developing my own plan and I like routine. So when someone else tells me to do something, how to do it, and how many of them to do, then I'm happy as a clam to stick with it for as long as possible.
I use the computer program at the gym to tell me which weight machines to do and which ab exercises. It occasionally has me using a new machine that I've never tried. I'm horrible, though, at developing my own plan and I like routine. So when someone else tells me to do something, how to do it, and how many of them to do, then I'm happy as a clam to stick with it for as long as possible.
I use the computer program at the gym to tell me which weight machines to do and which ab exercises. It occasionally has me using a new machine that I've never tried. I'm horrible, though, at developing my own plan and I like routine. So when someone else tells me to do something, how to do it, and how many of them to do, then I'm happy as a clam to stick with it for as long as possible.
That first picture? Stupidity x 1000.
The stability ball reverse crunch? Done it. Hello hurt.
How do I change up my routines? At the moment I'm doing the C25K training program because I need to challenge and change my cardio.
And I've added learning agility training –which is a whole new level of fun, cardio, and thinking while I work out.
When I need a change – I read some blogs, check a book, or often go back to see what I was doing a year ago. I always find some way to tweak my workouts to keep it interesting.
Holy moley! I want something new. I love cut-to-the-chase fitness stuff, and this summer I'll be recovering from having a baby, so I'm gonna need this!
That sounds like a great book!
To change up my workout, I have a series of books I use (the great body ball workout, the great medicine ball workout etc) and I rotate through them for each workout. I am however always looking for new things to keep myself interested. I haven't been working out for the last six weeks as my baby is now due any day now and the workouts were getting a bit much. I can't wait to jump back into it once my body is ready. I finally got a Bosu ball for Christmas (I've wanted it for about 2 years but $150 is a lot for a half ball!) and can't wait to try it out.
I'd love to have a new book with a new style of exercises to add into the routine.
I change up my workouts by trying different classes and changing up my weight programs. Right now I am actually doing barbell strength classes instead of lifting on my own. But then I start to like a class and keep going to it and before I know it, it is the same thing over and over…
i would LOVE this book. i've been cardio obsessed for way too long but i recently started going to boot camp two mornings a week which focuses more on strength. so far, so good…even though sometimes it makes me want to cry 🙂
i change it up by ACTUALLY working out… from time to time. 🙂
I need to start changing up my workout. I have just been doing my eliptical since the New Year. I am planning to add weights, and exercises. I just have to warm up to the idea! 🙂
I would love to see some new stuff to do with the clients I work with at the gym! I work with people with disabilities and we definitely get stuck in our routines. Doing stuff that doesn't require equipment may seem not as hard to them, but in reality a great twist to a new workout!
Ok, my love of circuits lately coupled with my lack of creativity also lately has lead to me just ripping stuff from the 30-day shred. Which is great, but very very short (and since I do the workout in socks I can't really incorporate the jumping moves). So long story short, I would love the chance to try some new moves! Every time I change it up, I end up getting a lot stronger and faster but then my goldfish brain goes "Oh, those exercises make you stronger and faster keep doing them" and the vicious cycle continues… hehe.
I try a new workout type each month to mix things up and broaden my horizon. I did Crossfit for the first time last night and I am sore today, which is something that doesn't happen often for me. I love it!
My friend and I are both devoted to our respective gyms. However recently, on one weekend morning a week, we do a "bootcamp" outdoors, using just our body weight and any monkey bars or benches that are lying around. It's really fun to catch up with each other, play outdoors (we live in N. California), and of course sprinting on a field is so much more fun than indoors on a treadmill! We end up doing cartwheels and laughing- highly recommended.
This book could help us both with more moves both in the gym and during our mini bootcamps!
oooh–this could be very very good.
I called him 'Party Favor'.
Gotta try the exercise in the video, it's looks both wonderful and hideous, and most effective exercises are a bit of both.
And I might have to think about checking out the book too, after your enthusiastic response. I could use some new routines!
OK, Charlotte, I tries thru Mozilla/Firefox & it came up. I guess IE does not like the video or something. Internet Explorer is crazy!!!
Change it up…. HOLY CRAP! I do that every workout!!! I change the cardio & weights always!!! AT my age, ya have to keep the bod guessing or it does not respond!
I change speed, intensity, level, weights exercises from dumbbells to weight plates to cables & more!! Order, fast, slow.. too much to write here!!
And yes, now I want to try that but I am afraid I will fall off that ball like I do when I do my reverse planks on the stability ball!!!! BUT, I will still try!
Right now, a change would be actually working out. I had a long hospital stay so haven't done much but aspire to those moves! In the past my change up was to just leave the gym and try running outdoors in a hilly park. The same amount of running was somehow harder. Or I would ask my crazy gym friend Angela and she'd whip up some core killer functional fitness moves. We'll see if this book is better!
Wow — you sound really motivated by this book. Now I'm curious to check it out myself!
I need that core workout! I've always had a weak core- thus making me less enthusiastic about working it out since I liked to feel strong. Due to genes I will never ever have a toned tummy, but hopefully one day I can at least call it strong!
I change up my routine three ways:
1. Do a workout video (of which I have TONS)
2. Head outside for a walk
3. Get on my elliptical
Thanks for such a great giveaway! Love the new ideas!
That looks like fun actuallly. I like my exercise ball…I'm game for any new ball related torture.
I think I'll have to track this core system down and have a look. I'm looking for some new exercises. That looks really challenging…
I have changed up my workouts but adding in some circuit training videos. I've also started incorporating new moves that I see in magazines and videos. I don't like to do the same routine over and over again. As we alll know, your muscles just adapt to those moves and it becomes less effective.
Guess what! I HAVE done that move- without the twist at the end- must add that- and I was sore sore sore too!
I have changed up my routine in the last 2 weeks by doing lunges and squats on the Power Plate (vibration platform). Put it this way. It's sunday. I did the workout Wednesday. I'm still sore. Crazy.
One of my PET PEEVES is the way Favre is pronounced by all of these supposedly smart people. Mr. F said, on Leno a few years ago, that it is pronounced “Fah-vr”.