Walking In Nature Reduces Stress Level, Blood Pressure, and Heart Rate

Last weekend I traveled to South Lake Tahoe, California to hike for the weekend. If you were like me and never heard of Tahoe before, then you need to set aside some vacation days and head there. Now, Tahoe isn't just for hiking and being one with nature. There are plenty of places to party and socialize including casino's, bars, and live music. So of course, I gambled, drank and stayed up all night.

Even though I drank heavily and slept little, I still woke up for my morning hikes. Don't get me wrong, it was hard to wake up on five hours of sleep, but once I got outdoors, I felt my fatigue disappear. I was shocked to have high levels of energy throughout the day on such little rest. Usually, I need between seven to nine hours per night to function, but I was running on five to six hours a night. And it wasn't like I was sitting around all day doing nothing. Over the course of the weekend, I hiked three trails that collectively totaled about 20 miles. My two favorite hikes of the weekend were Mt. Tallac and Maggies Peaks. (Excuse the selfie and click through to see Tahoe's beauty.)

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Strengthen Your Core With These 11 Swiss Ball Exercises

The exercise ball, also known as the Swiss Ball, was developed in 1963 by Aquilino Cosani, an Italian plastics manufacturer. According to Wikipedia, the term "Swiss Ball" was used when American physical therapists began to use those techniques in North America after witnessing their benefits in Switzerland. And According to Dwight Schrute (my favorite character from The Office), "This ab workout is specifically designed to strengthen your core. It has numerous health benefits, strengthens your back, better performance in sports, more enjoyable sex." I agree with Dwight and the physical therapists. But is there any research to back these claims?

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8 Week Core Conditioning Program

Below you will find the core conditioning program I use with my clients. The purpose of the program is to strengthen the abdominals, obliques, glutes, and hips. To do the program correctly you must perform all six exercises in sequential order with minimal rest between sets. For example, you would perform one set of each exercise. After you complete the six exercises, you will take minimal rest and repeat the circuit.

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erik rokiskyComment