All kidding aside, this is just some casual chat on how I got to achieving my life-long goal of displaying a 6-pack… mmm more like 10-pack!  Sucking, tightening, and flexing your core, all while driving, walking, or doing any other activity you can think of, throughout the day, will really help you get connected with your center section.  Visualization, and really sticking to your goal….

Especially for us women, it’s even more important to put the extra work in, because we don’t get abs as easily as men do.  Really using those hips when walking, or doing any form of cardio, will help get that defined, tightened look in the middle.

I highly recommend setting yourself TINY goals at the start.  Start by telling yourself you are going to do 10 crunches upon getting out of bed in the morning.  JUST 10!  HOW EASY IS THAT!!!!!  Once your ass is down there, you’ll find that your goal is actually pretty easy, and chances are, you’ll keep going.  Before you know it, you’ll have formed a habit.  All you have to focus on, is having an attitude of  ‘just do it’, and telling that little voice inside your head that’s trying to talk you out of doing it, to “STFU!!!!!!!!!”.

If you don’t know what that acronym stands for, google it

To set up your own ‘super cross’ routine, pick 12 different exercises and do them at a minute each, with no rest in between the ‘stations’.  If you’re in a gym, you can use all machines, or do a ‘station’ that consists of using your own body as the machine, in between each machine.  A lot of gyms nowadays even have circuit training areas  designated within the gym itself.  Just use your imagination and don’t get too hung up on what might be ‘wrong’ and ‘right’…. as long as you’re moving, you’re going in the right direction!

Here are some additional videos of Rich’s place from back in the day:

http://www.youtube.com/watch?v=JI5dB2_9Jgg   ya gotta go into 1:24 to see your girl in the video tho : )

I should mention that this is also a great way to feel like you’ve worked your entire body, when you don’t have a lot of time to get a workout in.  If this is all you are going to do for the day, or can do, then really flex ALL your muscles when going through the movements.  For example, holding yourself up on all 4 balls, will give your legs a workout, not just your core.

That’s before I say phuket i need to phi phi!

Just remember, think outside the box, bun AND microwave.  Don’t be scared to try new things.  Lastly, guess what?  If you screw something up, NO ONES GONNA MAKE YOU EAT IT!  You can throw it away and start fresh the next time!

Anyhow, the hardest thing (mostly for men I reckon) for most people to do, is to actually use LIGHT WEIGHT when trying these new exercises.  I’m a stickler when it comes to getting the technique right.  Just as with Brazilian Jiu Jitsu, you can learn a bunch of crap very quickly.  However, it’s better to slowly learn the FOUNDATIONS and lay the blue print for the basics, then to learn a bunch of fancy sh*t that won’t help advance you in the long run.   A solid house is not built upon a shaky foundation, just as you can’t fire a canon from a canoe.  You pickin up what I’m layin down?

I highly recommend sitting your ass down on a box, then trying to stand back up, and going straight up off the box, by only using your heels.  It takes some getting used to, but once you feel the difference, you won’t wanna stop.   Even just doing proper squat form, with no weights, is a great way to get your spirits up.  Drop whatever it is that your doing at the moment, and give it a go.  Do 10, and see how you feel.  I’ll keep the videos coming.  Just don’t be like me, and not want to practice because you didn’t come out of the womb perfect at it