Core Envy does not include crunches! Here's why.
Core Envy does not include crunches! Here's why.
Today's featured Core Envy sculpting exercise: Reverse Tabletop. Get ready to feel the burn!
Check out this quick video introduction to Core Envy by exercise physiologist and certified personal trainer Allison Westfahl.
I've prepared some tips that will make your Core Envy diet even easier.
Allison Westfahl's new book Core Envy: A 3-Step Guide to a Strong, Sexy Core features 90 sculpting exercises. Try out these 9 sample exercises to see how they'll work for you!
Most core exercises, especially any exercise that includes "crunch", are not, in fact, going to create the sleek, toned belly you want. So why should we do core exercises at all?
Side Planks are a must-have exercise when it comes to strengthening the core because they recruit so many muscle fibers.
What’s the most effective method for burning up that spare tire? Cardio workouts. That’s right—going for a run will actually do more to burn off abdominal fat than banging out 500 crunches. While the core exercises found in my Core Envy program will likely get your heart rate higher than the core work you’ve beenRead more »
Try this Superman Series to help establish good muscle tone, good posture, and functional strength.
There is no "fat-burning zone". Instead, surprise your body with HIIT cardio.
Single-Leg Kicks are a hip extension exercise that works the gluteal muscles as well as the deep stabilizers of the hips.
The Mifflin Equation offers an accurate way to find your daily calorie needs.
Today’s featured Core Envy sculpting exercise: Sliding Series. Learning to stabilize the torso while moving your limbs is an essential part of functional core strength. This exercise keeps the body stable while the upper arms slide (or tap) forward and back. Allison Westfahl’s Core Envy will tone and sculpt your abs, back, stomach, and sides—andRead more »
Today’s featured Core Envy sculpting exercise: Hip Bridges. I love this exercise because it works the gluteals and the muscles on the back side of the core while being easy on the knees. It’s quite common to feel the quadriceps attempting to do all the work during this movement, so try to focus on releasingRead more »
One pound of fat is equal to 3,500 calories, so for every pound of fat you want to lose, you need to create a caloric deficit of 3,500. Based on what we know about calories in versus calories out, this deficit can’t be achieved in a day, or even a few days. To put itRead more »
Today’s featured Core Envy sculpting exercise: Twisting Side Plank. If you’re already using the Core Envy program, you were introduced to Side Planks in the Balance & Isometrics routine, where you learned how to set up the fundamental Side Plank pose and hold it for a given amount of time. In this exercise, you’ll callRead more »
It might come as a shock that the Core Envy program does not include crunches! I’ve intentionally omitted crunches because they don’t utilize a significant percentage of your core musculature. While it feels like you’re working hard when you’re 70 reps into a grueling round of 100 crunches, you are predominantly working a single muscleRead more »
Today’s featured Core Envy sculpting exercise: TVA Activation. The transverse abdominis (TVA) is the deepest of the abdominal muscles, and most of us don’t put it to good use. A strong and well-functioning TVA will improve posture, support your low back, and increase power output to your limbs. The first step to building a strongRead more »
A few years ago I worked with a woman who was very concerned about building her abdominal muscles back up after two pregnancies. I immediately noticed how rounded her shoulders were and that her posture was making her stomach stick out enough that you might begin to wonder if she were still pregnant. She lookedRead more »
A good core workout works a lot more than just your ab muscles. When I talk about the foundation for your core, I’m not referring just to the intricate musculature beneath your abs. Your glutes and hamstrings are also involved. These muscles are traditionally categorized as “lower-body” muscles, but they serve a dual function inRead more »
The term “burn” has been associated with exercise for a long time: Feel the burn, burn away fat, calorie burn, burning muscles . . . the list goes on and on. We all want to feel that the exercises we are doing are effective and worthwhile, and that burning sensation we get while doing aRead more »
Most traditional core exercises are not scorching a lot of calories. You can do crunches all day long and see no change to the fat you store around your midsection because your heart rate isn’t high enough, which means you aren’t burning calories at a significant rate. Again, it might feel as if you’re workingRead more »
We all store fat in different areas of our bodies; women with pear-shaped bodies tend to store more in the hips and thighs, while women with apple-shaped bodies store more in the abdomen and upper arms. When you want to reduce fat in a specific area of your body, it would seem reasonable to doRead more »
Core Envy breaks the “female workout code” with a radical new approach that works. Let’s say it’s January and you’re fired up to lose some holiday weight and get in shape. Or maybe it’s April and you’ve just realized that swimsuit season is just around the corner! If you had to decide how to getRead more »
Are you satisfied with your toning program? If so, that’s great news. But if you haven’t been getting the summer season results you want, why not take a look at Core Envy? Exercise physiologist and certified personal trainer Allison Westfahl offers a closer look at how her Core Envy program works in this video. Allison’sRead more »
T.J. Murphy describes how it feels to attempt the CrossFit workout known as "Fran"
Are minimalist shoes hurting your feet or will they help you become stronger in the long run?
Not all fish oils are equally good for you.
Rhabdomyolysis can kill you. Here are the three ways to prevent getting rhabdomyolysis.
This dude lost huge amounts of weight after taking up CrossFit.
Like you, I’ve been told more than once to not “Drink the Kool-Aid” when it comes to CrossFit. Honestly, I’d be happy to speak about CrossFit only when asked directly, and otherwise shut up about it.
Kurtz told me about his remarkable journey earlier this year, being one of 8 triathletes to set a world record: They did 30 Ironmans in 30 consecutive days.
This says it all. In Inside the Box, veteran journalist and marathoner T.J. Murphy goes all in to expose the gritty, high-intensity sport of CrossFit®. From staggering newcomer to evangelist, Murphy finds out how it feels, why it’s so popular, and whether CrossFit can fix his broken body.
Thanks to CrossFit coaches, I not only learned how to squat safely, but effectively,
There’s been a flurry of reporting on CrossFit in the last few weeks appearing on the likes of Salon.com, NPR’s website and Medium.com.
One writer for Salon says that the popularity of CrossFit is a reflection of how American culture has embraced militarism.
My very unscientific observations suggest that less than 50% of the people I’ve seen in Elements classes, or On-Ramp classes, ever last much longer than a few weeks.
Olympic Wrestling is in danger of getting chopped from the 2020 Olympic Games.
If you stick with CrossFit, you'll find improvements come quickly!
TJ Murphy offers tips on getting back into CrossFit after a break.
Why is high-intensity training constantly in the news?
In a rather tempestuous post by running coach, Jason Fitzgerald flames CrossFit Endurance and Brian MacKenzie.
(quick note: A disclaimer: one of the reasons I’ve been able to read BASL with such apparent speed–it’s nearly 400 pages and just went on sale a couple of days ago–is that I helped with the content editing in one of the final phases of the creation of the book. So I actually had aRead more »
After the tragedy at the the Boston Marathon, many runners still ran the streets the next day with a renewed passion and new motivation.
Strength and conditioning exercises can be the secret to reaching your potential as an endurance athlete.
Crossfit is not just for younger athletes. Older athletes can participate in CrossFit, and gym owners should have classes catering to these athletes.
Creating good keystone habits is critical to success, and crossfit can be one of those.
The CrossFit Open is all about your individual experience.
This study from Ohio State shows the benefits of CrossFit.
Diane Fu mixes crossfit with Olympic lifting and coaching.
Work on your weakness and warm up well to excel in CrossFit.
WOD Talk magazine reviews Inside the Box by T.J. Murphy.
What you eat after your workout is crucial to good recovery.
Increase your speed and decrease your chance of injury using the Pose Method.
Author T.J. Murphy recounts his journey to finding CrossFit.
Learn the secret behind Rich Froning's positive attitude.
If you're just starting out in CrossFit, these secrets will help you improve faster.
Watch the epic CrossFit battle between Annie Sakamoto and Greg Amundson.
Learn how to properly land on your feet for better balance and a reduced chance of injury.
Setbacks are a part of training, but so is becoming motivated to get back on track.
Busting the number one myth in CrossFit and seven ways to lower your risk of injury.
After a long period, author T.J. Murphy was able to fix his long standing knee issues with this simple drill.
Dial in your diet with tips from CrossFit legend Annie Sakamoto
Am Outside Magazine contributor tries out Crossfit Endurance and gives his take on this new sport.
Author T.J. Murphy recounts going into the red at the Rumble in Paradise CrossFit competition.
In this recent interview, TJ Murphy speaks with a prominent member of the barefoot running movement about CrossFit for runners. Here’s a list of topics and their time marks during the interview: 0:00 What is Crossfit? What are the distinctive things about it? 3:23 The problematic notion of functional fitness 6:46 Why has Crossfit gottenRead more »
Author TJ Murphy discusses what he learned from power endurance crossfit.
CrossFit legend Greg Amundson gives his advice to CrossFit beginners.
TJ Murphy, author of Inside the Box, gives his review of the new book Power Speed Endurance by Brian MacKenzie
A message from CrossFit CEO and founder Greg Glassman.
T.J. Murphy responds to one readers question about how to deal with bad knees and performing box jumps.
Author TJ Murphy discusses his own weak links in his abilities as he hopes to improve them.
WOD Talk Magazine check in with TJ Murphy, author of Inside the Box.
TJ Murphy, author of Inside the Box, responds to a story in the New York Times.
Inside the Box is now available as an e-book.
TJ Murphy, author of Inside the Box, interviewed three time Olympian Dathan Ritzenhein.
TJ Murphy gives his current thinking on biomechanics, mobility, and running.
Get TJ Murphy's notes on how to use CrossFit to train for a half marathon.
CrossFit legend Annie Sakamoto talks about the culture of the sport she loves.
TJ Murphy gives his advice on how to make CrossFit a part of your run training.
Veteran Journalist T.J. Murphy Exposes CrossFit in Inside the Box: How CrossFit® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body Boulder, CO, USA — September 10, 2012 — Veteran journalist and endurance athlete T.J. Murphy was 47 years old when his knee gave out. Limping away from yet another lackluster marathon, heRead more »
Use these tips for a smooth start in CrossFit Endurance.
Part of CrossFit is learning to embrace the discomfort to reach your potential.
TJ Murphy outlines the top 10 tips for making the transition to CrossFit.
Coach Irene Mejita inspires her athletes with her drive, determination, and ability.
Long time triathlete TJ Murphy gave CrossFit a chance and never looked back.
TJ Murphy reflects on how letting go of his running past helped him improve at CrossFit.
TJ Murphy discussed three people all connected through CrossFit.
I’ve been a runner and triathlete since 1983 (even before if you count junior high and high school track). Over the last year and a half I’ve been training at CrossFit gyms and looking into CrossFit Endurance. In talking with other runners and in recently reading Jeff Gaudette’s article, “Can CrossFit Make You A BetterRead more »
When training, how much should be specific to race day and how much should be general fitness?
TJ Murphy answers the question about how CrossFit will help your running.
Inside the Box: How CrossFit® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body by T.J. Murphy is coming this September. Please follow this site, like our page on Facebook, or join our e-mail list using the form to the right of the page.
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