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Core Envy: Why There Are No Crunches in the Core Envy Program

Core Envy by Allison Westfahl CNV stop doing crunches

Core Envy does not include crunches! Here's why.

Core Envy Sculpting Exercise: Reverse Tabletop

Core Envy by Allison Westfahl CNV reverse tabletop

Today's featured Core Envy sculpting exercise: Reverse Tabletop. Get ready to feel the burn!

Core Envy Sculpting Exercise: C Series

Core Envy by Allison Westfahl CNV C series

Today's featured Core Envy sculpting exercise: C Series.

Core Envy: 3 Steps to a Strong, Sexy Core

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Check out this quick video introduction to Core Envy by exercise physiologist and certified personal trainer Allison Westfahl.

Diet Tips for an Enviable Core

Core Envy by Allison Westfahl CNV

I've prepared some tips that will make your Core Envy diet even easier.

Check Out 9 Core Envy Sculpting Exercise Videos!

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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!

Stop Doing Crunches and Work Your Whole Core!

Core Envy by Allison Westfahl CNV stop doing crunches

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?

Core Envy Sculpting Exercise: Side Plank

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Side Planks are a must-have exercise when it comes to strengthening the core because they recruit so many muscle fibers.

There Is No Fat-Burning Zone: Low-Intensity Cardio Can Actually Make You Gain Fat

Core Envy by Allison Westfahl CNV

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 »

Core Envy Sculpting Exercise: Superman Series

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Try this Superman Series to help establish good muscle tone, good posture, and functional strength.

Core Envy Uses Metabolic Confusion to Burn More Calories

Core Envy by Allison Westfahl CNV

There is no "fat-burning zone". Instead, surprise your body with HIIT cardio.

Core Envy Sculpting Exercise: Single-Leg Kicks

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Single-Leg Kicks are a hip extension exercise that works the gluteal muscles as well as the deep stabilizers of the hips.

How to Find Your Daily Calorie Target

The Mifflin Equation offers an accurate way to find your daily calorie needs.

Core Envy Sculpting Exercise: Sliding Series

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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 »

Dietary Supplements Are Sketchy

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Why can't we just take a pill to lose weight?

Core Envy Sculpting Exercise: Hip Bridges

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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 »

Losing Weight Slowly Works Better than Losing It Too Fast

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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 »

Core Envy Sculpting Exercise: Twisting Side Plank

Core Envy by Allison Westfahl CNV

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 »

Stop Doing Crunches!

Core Envy by Allison Westfahl CNV stop doing crunches

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 »

Core Envy Sculpting Exercise: TVA Activation

Core Envy by Allison Westfahl CNV

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 »

Good Posture Can “Take Off” Five Pounds

Core Envy by Allison Westfahl CNV

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 »

What Is a “Core Workout” Anyway?

Core Envy by Allison Westfahl CNV

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 »

Feeling the Burn Doesn’t Mean You’re Burning Calories

Core Envy by Allison Westfahl CNV stop doing crunches

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 »

You Can’t Lose Much Fat Doing Crunches

Core Envy by Allison Westfahl CNV

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 »

You Have to Lose It All: You Can’t Burn Fat In Just One Place On Your Body

Core Envy by Allison Westfahl CNV

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 and the New Rules of Sculpting

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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 »

Core Envy: Overview of Sculpting, HIIT & Cardio Workouts, and Diet Makeover

Core Envy Allison Westfahl CNV cnv_600x400_allisoncover

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 »

My Date with Fran, a Chapter from Inside the Box

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T.J. Murphy describes how it feels to attempt the CrossFit workout known as "Fran"

Get Paid to CrossFit

Some employers are paying their employees to get in shape!

Minimalistic Shoes and Restoring Your Feet

Are minimalist shoes hurting your feet or will they help you become stronger in the long run?

5 Rules You Must Know Before Taking a Fish Oil Supplement

Not all fish oils are equally good for you.

3 Keys to Preventing Rhabdomyolysis

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Rhabdomyolysis can kill you. Here are the three ways to prevent getting rhabdomyolysis.

What Happened When a 300-Pounder Tried CrossFit

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This dude lost huge amounts of weight after taking up CrossFit.

Optimizing Your CrossFit Potential

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What's the best way to train for the CrossFit Games?

Is CrossFit Really Killing Us?

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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.

How to Find a Great CrossFit Gym

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10 great ways to find a Crossfit gym

How to Do 30 Ironmans in 30 Days: A Sports Psych Technique

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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.

CrossFit: A Threat to America

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.

The Diagnostic Power of a Squat

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Thanks to CrossFit coaches, I not only learned how to squat safely, but effectively,

What CrossFit Is Really Like

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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.

“CrossFit Mirrors American Militarism,” on Salon. A Response.

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One writer for Salon says that the popularity of CrossFit is a reflection of how American culture has embraced militarism.

CrossFit Isn’t For Everyone

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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.

CrossFit, Olympic Wrestling and Dan Gable

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Olympic Wrestling is in danger of getting chopped from the 2020 Olympic Games.

CrossFit: The Waiting Surprise for Consistent Beginners

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If you stick with CrossFit, you'll find improvements come quickly!

Highway Through Hell: Getting Back Into CrossFit

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TJ Murphy offers tips on getting back into CrossFit after a break.

Why Is High-Intensity Training Making Headlines?

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Why is high-intensity training constantly in the news?

Another CFE Attack

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In a rather tempestuous post by running coach, Jason Fitzgerald flames CrossFit Endurance and Brian MacKenzie.

Becoming a Supple Leopard: Book Review

(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 »

CrossFit and the Future of Fitness

Crossfit is reshaping the fitness landscape.

The Opposite Effect

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 & Conditioning: A Triathlete’s Secret Weapon

Strength and conditioning exercises can be the secret to reaching your potential as an endurance athlete.

No Excuses: Beating Back the Limitations of Age

Crossfit is not just for younger athletes. Older athletes can participate in CrossFit, and gym owners should have classes catering to these athletes.

NYT Story, Keystone Habits and the Power of CrossFit

Creating good keystone habits is critical to success, and crossfit can be one of those.

How to Win the CrossFit Open (Even if You Come In Last)

The CrossFit Open is all about your individual experience.

New Ohio State Study: CrossFit Builds VO2max, Burns Body Fat

how to train for the CrossFit Games

This study from Ohio State shows the benefits of CrossFit.

The Dedication and Discipline of Diane Fu

Diane Fu mixes crossfit with Olympic lifting and coaching.

You Have a Goat? You Lucky Dog! A Discussion on CrossFit, Running and Being a Masters Athlete

Work on your weakness and warm up well to excel in CrossFit.

WOD Talk magazine’s Online Review of Inside the Box

WOD Talk magazine reviews Inside the Box by T.J. Murphy.

The Post-Workout Snack: More Important Than You Know?

What you eat after your workout is crucial to good recovery.

Run Faster and With Less Injuries? An Introduction to the Pose Method

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Increase your speed and decrease your chance of injury using the Pose Method.

How This CrossFit Author Found CrossFit

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Author T.J. Murphy recounts his journey to finding CrossFit.

Lessons From the Greats: Rich Froning’s Attitude

Learn the secret behind Rich Froning's positive attitude.

The Big Secret For CrossFit Beginners

If you're just starting out in CrossFit, these secrets will help you improve faster.

Annie Sakamoto Versus Greg Amundson

Watch the epic CrossFit battle between Annie Sakamoto and Greg Amundson.

No Excuses

Brian MacKenzie CrossFit Games ITB

The testimonial of one new comer to CrossFit will inspire you to get involved.

Fixing the Feet Bonus

Learn how to properly land on your feet for better balance and a reduced chance of injury.

Setbacks and Motivation

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Setbacks are a part of training, but so is becoming motivated to get back on track.

CrossFit Myth-buster #1 and 7 ways to reduce the chance of injury

Busting the number one myth in CrossFit and seven ways to lower your risk of injury.

Fix the feet, fix the knees?

After a long period, author T.J. Murphy was able to fix his long standing knee issues with this simple drill.

Lessons from the Greats: Annie Sakamoto’s Diet Tweak

Dial in your diet with tips from CrossFit legend Annie Sakamoto

CrossFit Endurance Tested in Outside Magazine

Am Outside Magazine contributor tries out Crossfit Endurance and gives his take on this new sport.

Into the Red

Author T.J. Murphy recounts going into the red at the Rumble in Paradise CrossFit competition.

Dave Bennett gets an edge in the Rumble

David Bennett perfects the towel throw.

Rumble in Paradise

T.J Murphy gives his take on the Rumble in Paradise CrossFit competition.

A Barefoot Runner Explores CrossFit

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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 »

Power Speed Endurance: Finding the Goat

Author TJ Murphy discusses what he learned from power endurance crossfit.

No Excuses — A Visit To CrossFit Elysium

TJ Murphy pays a visit to Crossfit Elysium.

Greg Amundson to Beginners: How to Prepare for CrossFit

CrossFit legend Greg Amundson gives his advice to CrossFit beginners.

“Power Speed Endurance”–A New Book

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TJ Murphy, author of Inside the Box, gives his review of the new book Power Speed Endurance by Brian MacKenzie

Greg Glassman Wins–CrossFit Avoids Anthos Purchase

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A message from CrossFit CEO and founder Greg Glassman.

Box Jumps for Runners

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T.J. Murphy responds to one readers question about how to deal with bad knees and performing box jumps.

Identifying weak links

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Author TJ Murphy discusses his own weak links in his abilities as he hopes to improve them.

WOD Talk magazine reviews Inside the Box

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WOD Talk Magazine check in with TJ Murphy, author of Inside the Box.

Warning Shot

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How will the Lance Armstrong situation affect the sport of triathlon?

Women can’t do pull-ups?!

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TJ Murphy, author of Inside the Box, responds to a story in the New York Times.

CrossFit for Women Runners

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Is CrossFit a good idea for women runners?

CrossFit Book Inside the Box Is Now Available as an E-book!

Inside the Box CrossFit ebook

Inside the Box is now available as an e-book.

Interview with Dathan Ritzenhein

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TJ Murphy, author of Inside the Box, interviewed three time Olympian Dathan Ritzenhein.

Biomechanics, Mobility and Running

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TJ Murphy gives his current thinking on biomechanics, mobility, and running.

Half-Marathon Training with CrossFit–Notebook Entry 1

Get TJ Murphy's notes on how to use CrossFit to train for a half marathon.

Annie Sakamoto and the culture of CrossFit

CrossFit legend Annie Sakamoto talks about the culture of the sport she loves.

CrossFit and Running

TJ Murphy gives his advice on how to make CrossFit a part of your run training.

Visit to CrossFit Amundson

TJ Murphy pays a visit to CrossFit Amundson.

Filthy Fifty at United Barbell

TJ Murphy describes his experience at the Filthy Fifty workout.

How to Start CrossFit

The best five tips for getting started in CrossFit.

Read TJ Murphy’s New Book Inside the Box: How CrossFit® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body

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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 »

16 Tips for the Zone Diet

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16 key tips on using the Zone diet for CrossFit.

Getting Started: Tips for Smooth Entry into the World of CrossFit Endurance

Use these tips for a smooth start in CrossFit Endurance.

Embracing Discomfort

Part of CrossFit is learning to embrace the discomfort to reach your potential.

Visit to River North CrossFit In Chicago

TJ Murphy visits River North CrossFit in Chicago.

10 Tips for Runners Making the Jump to CrossFit

TJ Murphy outlines the top 10 tips for making the transition to CrossFit.

Coaching Irene: From the depths of morbid obesity to competition-hungry CrossFit athlete

Coach Irene Mejita inspires her athletes with her drive, determination, and ability.

CrossFit Endurance for Triathletes

Long time triathlete TJ Murphy gave CrossFit a chance and never looked back.

Beginning Runner

TJ Murphy reflects on how letting go of his running past helped him improve at CrossFit.

Icing Your Injury: A Big Waste of Time?

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Is icing an injury worth it?

Dean Karnazes, Michelle Obama and the most inspiring CrossFitter I know

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TJ Murphy discussed three people all connected through CrossFit.

“No Days Off”

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No days off isn't only about training, it's also about taking care of your body.

Five Ways CrossFit Can Make You a Better Runner

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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 »

General Fitness Versus Specific? A Critical Question

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When training, how much should be specific to race day and how much should be general fitness?

“Will CrossFit Make You a Better Runner?” Let’s Discuss This.

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TJ Murphy answers the question about how CrossFit will help your running.

Coming Soon: A New Book About the CrossFit® Revolution

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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