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TRAIN TO HAVE LEAN ABDOMINALS
Ab definition is widely regarded as the best visual indicator of how lean a person is. Yet, unless you bare your midsection, how would anyone know how tight your abs are? Take a survey and the majority of people would say they want to trim fat around the middle. So why do most of us try to skip the ab training? Some say they avoid it because ab work is boring. The answer to that is, do a variety of exercises. Revitalize your ab workout by varying intensity and make sure you train upper and lower abs. Give your abs the focus you apply to any other body part.
Target Midsection
All around, many people get burnt out on ab training because they tend to do only one type of movement targeting one area of their midsection. Just as you shouldn't only do bicep curls for your arms, don't get trapped focusing on a limited area and range of motion for your abs.
Breathe Properly
Train all-around hitting your lower rectus abdominis with leg raises, upper rectus abdominis with crunches, side ab obliques with cable side bends or bicycle crunches and your transverse abdominis, which are your inner abs, with your breathing. Your internal abs aid in your breathing and posture and by strengthening them you can prevent lower back pain and also slim your waist. Think of blowing up a balloon then letting the air out. The balloon expands when blown up and retracts when the air is let out. Therefore, as you inhale air your stomach pushes out and as you exhale hold the stomach in.
Stop focusing on the same few ab movements in your workout. The abdominals have a short range of motion, but there is a wide variety of effective exercises for targeting them. So, in order to get rock hard lean abs, you have to do the workout.
Ernestine Shepherd Always a Winner!
If you wanted to see the fabulous Ernestine Shepherd in person, you should have made your way to Washington DC. Ernestine performed on Saturday May 1, 2010 at the University of the District of Columbia, 4200 Connecticut Avene NW, Washington DC 20008.
YohnnexNutrition presented the Capital Tournament of Champions featuring Guinness Book World record holder Ernestine Shepherd. Truly an amazing performance. Congratulations on your win Ernestine!
Update on Ernestine Shepherd
After having a hard time catching up with my friend and fellow trainer, Ernestine Shepherd, I decided to ask Raymond Day, her trainer, what she’s been up to and he bought me up to date.
Former Mayor Sheila Dixon of Baltimore contacted Ernestine last year to become a member of her ‘Be Fit Baltimore’ team. Read more about this initiative and how Dixon was bringing awareness to Baltimore City concerning physical fitness and proper nutrition at www.befitbaltimore.com.
Ernestine is training Maysa Leak, a popular jazz musician and native Baltimorean. Maysa has embarked on a six month journey to get fit with Ernestine as her personal trainer. Ernestine is proving again that any barrier can be overcome when you stand committed to living a healthy lifestyle.
Guinness Book Record Holder
Guinness Book representatives contacted Ernestine a few months about a possible world record. After checking thoroughly, Guinness Book World Records 2010 has pictured Ernestine Shepherd as the ‘World’s Oldest Competitive Female Bodybuilder’. At age 74 , with the body of one 30 years her junior, Ernestine truly has delayed the results of aging.
Lastly, Ernestine is preparing for her next marathon and bodybuilder competition.
Ernestine Shepherd, Fit and Fabulous
As an Ernestine Shepherd fan, I wanted to know just how she does it. How does she maintain her hourglass figure and still manage to juggle an active lifestyle; which includes making time for her husband and grandchild? Ernestine says “the secret to aging gracefully is exercise, exercise, exercise. I always use my slogan, I’m determined, dedicated, and disciplined to be fit.” Ernestine certainly has the right formula for maintaining good health and fitness well into our 70’s and beyond.
Pumping Iron
Ernestine lifts weights at the gym three times a week. Some days she lifts heavy and some she lifts light; depending on her mood. When she’s not pumping iron she walks up to 5 miles a day. “The most important thing is to get out and walk,” said Ernestine. “It doesn’t cost you anything to walk.” Ernestine also loves to run and sometimes runs up to 12 miles. She participates in many marathons and each year she is first in her age group. Having an intense fitness regimen and strict diet has helped Ernestine drop her body fat down to 9 percent. That's amazing!
Ernestine is very, very happy and enjoying her family and retirement. She plans to continue training, competing and devoting herself even more to living a healthy fit lifestyle.
Ernestine Shepherd Turns 74
On June 16th our fitness diva celebrated her 74th birthday. A local Baltimore television station helped celebrate by spotlighting Ernestine on their health watch edition. Ernestine continues to stay active by running, lifting weights, training clients and preparing for her next bodybuilder competition. So I asked Ernestine to share how her diet impacts her fat loss. The one food item that's predominant in her diet is egg whites. She eats and drinks egg whites daily.
Analysis has shown that egg whites are pure protein and is nature's number one source of natural protein. It has no fat, cholesterol, trans fats and 2 grams of carbohydrates per 8 ounces. Egg whites are perfect for losing weight and building muscle. One 8 oz cup of liquid egg whites supply 26 grams of pure protein. Muscles need protein to grow but it also burns fat used for energy. (see my article 'Protein and Dieting') No wonder our fitness diva has only nine percent (9%) of body fat!
Way to go Ernestine! Good luck in your next bodybuilder competition.
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Ernestine Shepherd in Jet Magazine
Fitness Diva Ernestine Shepherd has made national coverage again! The March 23, 2009 issue of Jet Magazine included a whole page article on Baltimore's own, Ernestine Shepherd. Ernestine is photographed in a two piece exercise outfit that shows off her chiseled abs. She looks better than many half her age. This is a testimony that exercise will keep you looking young. Not only does she look young, she exudes confidence. "Be determined, dedicated and disciplined to be fit," that's the key along with cardio, weight training, proper diet and rest.
Read more about Ernestine and her Basic Tips for Keeping Trim.
Spotlight on Ernestine Shepherd
Ernestine Shepherd, then 72 was interviewed by 8-time Mr Olympia winner, Lee Haney . Ernestine, a dedicated personal trainer and marathon runner, spoke on fitness for the hour long interview from her home in Baltimore Maryland. Lee Haney's show, Totalee Fit Radio is aired Monday through Friday at 11A.M. and 3 P.M. and is a great source for expert health and fitness information.
AQUATIC THERAPY
Aquatic therapy is a type of physical therapy that involves performing exercises in the water. Exercising in the water provides many benfits that exercising on land can not. First, bouancy of the water provides an unloading of the weight bearing joints of the spine, knee, and hips. This is helpful for those who can not tolerate exercising on land due to joint pain. Water also provides assistance and resistance while exercising so that one can progress through various levels of activity while increasing strength. Aquatic therapy can help one build strength in weak and injured muscles. It can also promote healing to the site of injury. Overweight patients also enjoy aquatic therapy by burning calories in an environment that assists in cushioning their joints.
Benefits of water exercise *Lose weight effectively *Improve balance and agility *Ease arthritis pain *Recover from surgery *Alleviate the symptoms of fibromyalgia *Strengthen muscles and joints *Increase flexibility and strength
Check with your local health and fitness club or YMCA to see if they offer an aquatic exercise program or have classes in your area. 
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Ernestine Shepherd - Phenomenal Woman
What makes Ernestine Shepherd a cut above the rest? Hard work, dedication, staying focused and having a pleasant personality are good traits, but not phenomenal. Ernestine Shepherd, an inspiring bodybuilder, fitness trainer, marathon runner and grandmother epitomizes the fact that it's never too late to get fit and healthy. Ernestine is 74 years old and has the body of a woman over thirty years her junior. What's phenomenal about her is not just her age, but the truth is she didn't begin training until age 56.
Avid Exerciser
Ernestine was never avid about exercising until after shopping for swimsuits with her sister. They both then decided it was time to join a gym to stay in shape. They began training with Raymond Day, a bodybuilder and personal trainer who has many trophies to his credit. He won first place as Masters Champion in the Kevin Levrone Classic. I've traveled with Ray to many bodybuilding competitions but that day I first met Ernestine Shepherd. She and her sister were in the audience cheering for their trainer. What I noticed about Ernestine was how confident she and her sister were in their form-fitting outfits. Although they had recently begun training, it truly made an impact! They felt great and looked great in their clothes.
Deterrmined, Dedicated and Disciplined
Then one day, Ernestine's sister came to Ray for her training session complaining about a ringing in her ears. A few days later she passed away due to a brain aneurysm. Ernestine didn't want to train anymore after that, but after a period of mourning, friends encouraged her to continue her fitness program. That was just what she needed! Ernestine came back to the gym with more determination than she ever had. She created her motto which she wears on her clothing; "determined, dedicated, disciplined to be fit". Ernestine starting running for several miles every day, in addition to weight training. Soon she was running marathons and decided to help others by becoming a personal trainer. Later, after working with a nutritionist, Ernestine decided to compete in bodybuilding. She won first place in her class and is now looking forward to her next competition. What an amazing accomplishment!
Ernestine is an inspiration for all women. Age is biological, not physical. So it's never too late to start living a healthy and fit lifestyle. I salute Ernestine for her friendship and wish her continued success in bodybuilding.
By Debra Baker, CFT
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Log on to my online website and view my free demo. Then sign up for your Dona Style Fitness membership.
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