Today, we're going to dive into one of the most crucial aspects of calisthenics: the hollow body.

Whether you're a beginner or an advanced practitioner, mastering the hollow body technique is essential for all movements, from push-ups to pull-ups, and even isometric holds like the human flag or lever. 

So, let's explore three important exercises that will help you develop your hollow body skill.

•  Laying Hollow Hold: The floor hollow hold is a foundational exercise that allows you to practice the hollow body position. Start by laying on your back with your arms extended overhead, shoulders and feet off the ground. You have to engage your core and tilt your pelvis back to create a flat back. You can adjust the difficulty by lifting your legs higher and/or bending your knees until you can hold it with straight arms and straight legs. Maintain this position for as long as possible, focusing on building strength and endurance over time. This posture will be the...

Today, we're shifting gears and focusing on a topic that plays a vital role in achieving your fitness goals: food. 

In this post, we'll explore how to replace 15 unhealthy food choices with better alternatives that are both nutritious and delicious. 

As they say, abs are made in the kitchen, and this information will help you make smarter choices to support your workout progress.

So, let's dive into the details:

•  Canned Tomato Sauce: Instead of using store-bought tomato sauce, which often contains high sugar and sodium, opt for fresh tomatoes. While fresh tomatoes should be consumed in moderation due to their potential inflammatory properties and high sugar, they also provide health benefits and are a tastier option for dishes like bolognese.
•  Microwave Popcorn: Microwave popcorn is packed with chemicals and additives that are bad for your health. Swap it out for organic pop corn kernels, popped in a sauce pan with coconut oil. Or roasted nuts like almonds and...

Today, we're diving into the exciting Summer Body Challenge, where we'll explore a range of great exercises to boost your cardio, lean out your physique, and build strong muscles. 

Let's kick things off with the ever-effective jump rope.

Whether you're a beginner or already a jump rope enthusiast, this exercise is a game-changer for cardiovascular fitness. I highly recommend mastering the technique to ensure optimal performance and consistency in your workouts. 

Here's a breakdown of the proper jump rope technique for those who are getting started:

•  Keep your feet together, hands positioned low at hip level, shoulders relaxed, and abs engaged.
•  Avoid jumping too high, as this can be counterproductive and waste energy. Beginners often make this mistake.
•  Turn the rope using your wrists, not your shoulders. Keeping your shoulders down is key.
•  For variation, try jumping side to side instead of always on both feet. This can save energy and add momentum...

Today, I want to share three core calisthenics exercises that you can do anywhere with minimal equipment.

All you need is a small resistant band. Let's get started!

The first exercise is the overhead arm extensions. 

Anchor the behind you around mid-back height (the lower the harder). From there, stand in a slight lunge, grab the band behind you and lift your elbows up, then extend your arms up (lean into a hollow body form) from there. This way, you “pull” the band from behind to over your head. This requires to engage in a full hollow body core contraction (pelvis tilted back, rib cages tucked in) while holding your hands over your head. 

This exercise targets your triceps and engages your core. It's important to maintain proper form and ground yourself as you perform the movement. By engaging your mid-back and keeping your rib cage tucked in, you ensure that your abs stay straight and avoid arching your back.

This exercise is beneficial for building a...

Today, I want to address some major lies that are circulating the internet when it comes to fitness. It's crucial not to fall for the hype and instead, make informed decisions based on accurate information. Let's dive into it.

Firstly, let's talk about the 22-day abs challenge. Or whatever "4 week abs program" you saw on Instagram. If you believe that you can achieve a shredded six-pack in just 22 days, or 4 weeks, it's important to understand that it's simply impossible. While the person promoting it may be knowledgeable and experienced, claiming such results in a short timeframe is misleading. Achieving visible abs depends more on reducing body fat than doing specific core exercises. Building a fast metabolism, eating right, and consistently working out are key. Remember, those impressive results took years of dedicated effort, so be realistic and avoid falling for unrealistic time frames.

The second issue I want to address is the unattainable expectations set for...

Today, we're going to delve into an essential aspect of a healthy lifestyle: nutrition.

I'll show you what a typical day of eating can look like to support your health and well-being.

We'll focus on natural, accessible foods, without relying on supplements. By incorporating these recipes into your regular diet, you'll see significant improvements.

Now, let's dive into what a day of eating could look like.

Breakfast

Breakfast is a crucial part of the day, as it fuels your workouts and sets the tone for the day ahead. Depending on your workout schedule, there are different options to consider. If you exercise early in the morning, it's important not to consume too much before the workout. Start with a glass of water to kickstart digestion, wait for about five minutes, and then choose one of the following options:

•  Oatmeal: Cook half a cup of oatmeal and add a tablespoon of honey or maple syrup, as well as a tablespoon of peanut or almond butter. This combination provides a...

You probably heard me say that strong shoulders are important.

Because they are essential! So today we are diving in 2 movement variations to get your shoulders very strong and stable.

Make sure to warm up efficiently before you start!

1. The Pike Push Up

You may know and or use this movement, but here is a particular adjustment you have to make if needed: lean forward before you start bending your elbows. This will allow you to recruit your pec-minor and the upper part of the pec major muscle group to support your shoulders, specially at the bottom of the push up.

Push back up straight!

Watch the video here.

2. The Elevated Pike Push up

Once you are comfortable with pike push ups, use anything to elevate your feet (chair, bench, yoga blocks....) and perform the pike push up from there.

Elevating your feet helps put more relative weight on your upper chest and shoulder area.

The higher your feet are, the harder the pike push will be.

Watch the video here.

Make those a...

Today, we're going to dive into an essential topic: building strong shoulders.

Strong shoulders are crucial for overall upper body strength and contribute significantly to your overall body strength. So, let's take some time to discuss the key factors that will help you develop robust and powerful shoulders.

To kick things off, we'll start with a mobility drill called the Shoulder Dislocates with a stick. This drill is designed to improve shoulder mobility and ensure that you can achieve full range of motion. Lack of mobility often restricts people's ability to fully express their shoulder strength, leading to less than satisfactory results. 

For this exercise, all you need is a stick or a broom. Stand straight and hold the stick it front of you with a grip wider than shoulder-width. The goal is to move the stick behind you and as low as possible, while rolling your shoulder blades and engaging your shoulder muscles. Squeeze your shoulder blades together as you bring...

Today, I want to discuss three great movements that provide simultaneous upper body and lower body action. These exercises are not only good for cardio, mobility, coordination, and strength, but they also deliver a well-rounded workout when incorporated into your fitness routine.

Let's start with the spider push-up. It's a classic variation where you bring your knee to your elbow with each repetition, alternating legs each time. Here's how it's done: as you lower yourself down, bring your knee to your elbow, ensuring a strong connection. This engagement is crucial for maximum core activation. Keep your core tucked in and your shoulders protracted while performing the movement. Avoid arching your back or letting it sag. Keep your foot grounded firmly to maintain balance when lifting one leg. Remember to switch legs for every repetition. When viewed from the front, you should notice that your elbows remain close to your body throughout the exercise. This steady position, along with...