The Best Ab Exercise... Guaranteed!

While the title may appear to be an exaggerated statement, it turns out to be true, based on a new study sponsored by the American Council on Exercise (ACE), a non-profit organization dedicated to protecting consumers from unsafe and ineffective fitness products. The study conducted at San Diego State University looked at 13 exercises, some requiring expensive equipment, to determine the best ab exercise. They actually measured the muscle stimulation of each exercise using EMG testing of the three major abdominal muscle groups: the rectus abdominus, the external obliques and the internal obliques.

The bicycle crunch came out the undisputed winner! What’s really amazing is that this exercise requires no equipment at all yet beat ab exercises that require special and sometimes expensive equipment like the Captain’s Chair, the Ab Roller, and the Ab Rocker. So here it is in its purest form.

1. Lay on your back with your hips and knees flexed about 90º and your hands lightly touching your head on both sides. Your neck should be slightly off the floor and not supported by the hands.
2. Bring your right elbow across your torso while rotating the upper body and try to touch your left knee while extending the right leg out straight about a foot off the floor.
3. Now rotate to the right while extending the left leg and flexing the right hip to 90º touching your left elbow to the right knee.
4. Alternate back and forth keeping both feet off the floor and your head slightly elevated.
5. Remember to keep breathing throughout the exercise to keep O2 circulating to the muscles.

The Bicycle crunch should be part of your regular exercise program. At MDfitness we have come to rely on this exercise as a research-proven major ab strengthener.

                            http://eatandbefit.com/best-ab-exercise-guaranteed/

Get Your Weekend Workout On!

We all cherish our weekends….for most of us it means we get to do things on our own time! This means taking a reprieve and forgetting about the stringent week’s deadlines where we must schedule everything, including our workout. Which sometimes can mean that there’s no room for spontaneity; we simply need to get things done. I agree it can get tedious at times, but during extremely busy work weeks, I’m happy to just get a workout or two in! That’s why I’m so “religious” about working out on the weekends. It’s my opportunity to switch things up! 

Whether I work out for a longer period of time, turn the music up and add something new to my routine, or take off skiing for the day with my husband, we always try doing some activity together during the weekend that will be a nice change of pace, fun, and that challenges us physically. Some weekends I do both - I get to do a great workout and a physical outing. If I can’t do both, I will have no regrets since I devoted at least one of my weekend days towards my fitness without it feeling like a chore. 

Using your weekend to take your fitness routine to the next level will leave you invigorated and feeling proud for having not blown your week's work by overindulging and being too lax. Hey, I like to take things a little slower just as much as the next person over the weekend. That said, my drive comes from knowing that I can relax with my pups, stay in my PJ’s a little longer, experiment with new MDfitness recipes or whatever I decide to do in between…but one thing is for sure, on my own time, I’ll be getting my work out on as well!

Exercise = Self-Esteem Boost

Exercise can significantly boost your self-esteem and mental health all the while reducing stress. A “HEALTHY” dose of self-esteem provides confidence, motivation, a positive outlook towards life and a great self-image.

Low self-esteem results in negative thinking, poor confidence, inability to face challenges and a poor self-image.

Can your self-esteem use a boost? Then consider establishing a fitness program that will get you moving three to four times a week; start it, and commit to it. Your self-esteem in turn will get a boost with:

1. Feelings of pride for having a wellness program in place
2. Increased mood and overall feelings of happiness
3. Ability to face life’s challenges with optimism and creativity
4. Banishing worry and anxiety from your thoughts
5. Overall improved self-image

SO, why not exercise your way to high self-esteem!

It's not a diet or a fad...

It's not a diet or a fad...

It's a new way to LIVE!

MDfitness

5 Reasons To Exercise As A Couple

This Valentine's Day, instead of candy or dinner, why not try a different kind of date? Whether it is at the gym or in your home, try working out together! 

If it seems like a crazy idea, here are five important reasons why you should consider it: 

http://mdfitnesshealthwatch.blogspot.com/2014/02/5-reasons-to-exercise-as-couple.html

The Perfect Plank

If I had to pick the top isometric exercise of all time it would have to be the Plank. If you are wondering what an isometric exercise is, it involves contracting a muscle without moving the joint. This is an effective way of strengthening a muscle group without the use of weights or machines, especially when there is a painful or arthritic joint. There are many types of isometric exercises, but what makes this one so great is that it strengthens almost every muscle group from the neck to the feet. The Plank especially strengthens the core muscles which include the rectus abdominus (abs), the transverse abdominus, and the erector spinae or back muscles. As an ab strengthener it ranks number one amongst isometric exercises. So let’s look at the proper technique for performing the Plank.

1. Start by lying face down on the floor or mat, resting on your elbow and forearm. Your elbows should be in line with your shoulders and resting at your side. The palms should be down with the fingers pointing forward. In the resting position you will also be supported by your abdomen, thighs, knees and toes. The feet should be in a neutral position at ninety degrees to the lower leg.
2. Now flex the abs, glutes, and thighs all at the same time while raising your torso off the ground with your shoulder muscles. You should now be supported only on the forearms and toes. Look down at the ground and try to maintain a straight line from your head and neck through the torso and legs to the heels of your feet. Try to hold this position as long as you can. You may have to start with five to ten seconds, but try to increase to at least thirty seconds. Now here is the tough part. Your butt is going to want to move up or down to hold the position and you can’t let this happen. Try to maintain that straight line for the full time. You should feel not only your core muscles working but also the trapezius (traps), the rhomboids, the deltoids (delts), the pectoralis (pecs), on down to the gluteus maximus (glutes), the quadriceps (quads), and the calf muscles or gastrocnemius. Make sure you continue breathing throughout the exercise. That keeps oxygen flowing to the muscles and prevents them from fatiguing too quickly.
3. When you can no longer hold the position properly or at the end of a specified time interval, gently lower the torso back down to the floor and relax for a moment. You can then repeat the exercise.

It’s that simple. Give it a try. You can do this exercise anywhere at any time. Try it while watching TV or in your bedroom when you first wake up in the morning. Any time of day you will find you can get a little exercise in with the Plank!

                                           http://eatandbefit.com/perfect-plank/

If you keep doing what you've always done...

You'll keep getting what you've always had!

Get motivated. Get MDfit. 

www.TheDoctorsWorkout.com

The Results Start When You Do

The results start when YOU do! 

Begin your journey to becoming MDfit at www.TheDoctorsWorkout.com

MDfitness Cares

On ‪World Cancer Day‬, the founders of MDfitness, cancer survivor Dr. Tom Kleeman and his wife Anne are supporting the fight against cancer with the launch of a new program to help cancer patients: MDfitness Cares. Through this program, Tom and Anne are donating copies of The Doctor’s Workout DVDs to oncologists and patients who are interested in exercise as an integral way to help with cancer treatment and recovery. Exercise has been scientifically proven to help both prevention and treatment of most types of cancer. From the comfort of their own homes, patients will be able to receive the benefits of this unique exercise program. MDfitness has made it a mission to help in the battle against cancer. Through MDfitness Cares, we can assist cancer patients with the resources to  ‪#‎KickCancersButt.

For more information, visit us at www.MDfitnessCares.com