6-Minute Abs

This is a modified version of a pretty familiar workout. Like a parable or urban legend, the six-minute ab routine has taken on many forms with too many variations to count. Ab workouts seem to be a very personal thing, and everyone has one that they feel works best for them...but they're also always looking for something better. The reality is that your abdominals are one of the easiest muscles in your body to strengthen and develop, but it does take some tenacity. What's more important, is that people tend to not realize how vital a strong core is to basic physical functioning. Think about it - as you walk, your legs use your stomach muscles as a base to stabilize their movement. If you're carrying something, your abs (and lower back) bare the brunt of the heavy lifting because your arms and shoulders need their support. Every time you turn, sit up, lay down, catch, throw, even cross your legs, you are using your stomach muscles. Try to go a day, or just a morning, keeping your abs clenched (think of pulling your bellybutton to your spine). You'll realize what a difference it makes having these muscles engaged, even in basic daily activities. You use them more than you realize, so it can't hurt to take the time to develop them. Plus, a whittled middle with a sculpted six-pack is always a nice incentive.

If you do this workout six days a week, you will see more definition and just plain feel stronger in two weeks. And please don't tell me you don't have time, it only takes six minutes!

This is my customized ab/core routine, based on the one my teammates and I would knock out everyday after practice. I've tweaked it a little but it still works the major areas of the abdominals plus your lower back.

Here's the deal: Do each exercise for 30 seconds, trying to get as many complete reps in as possible. Don't half-ass this, make sure you're doing the full exercise. As soon as 30 seconds are up, immediately switch into the next crunch. There should not be any pauses between exercises. After completing 30 seconds of each crunch, take a 30 second break to stretch, then do it all again a second time.

What you'll need: A stopwatch, a clock with a second hand, or someone who doesn't mind timing this out for you while screaming words of encouragement.

Crunch 1: Bicycles - Bikes are always touted as one of the best crunches because they work your entire abdomen. This is true, but only if you do them right. Lace your fingers together and place them behind your head. Tuck your chin into your collarbone and KEEP IT THERE! This is important because it disables your neck from lifting your upper body and instead encourages you to fully use your stomach muscles. Bend your knees and pick your legs up so that your calves are parallel to the ground. Flex your ankles so that your toes are pointing to the ceiling, heels to the ground. This engages the muscles in your legs, which then engages the lower abs as the leg is extended. Bring your right knee towards you and twist your left shoulder towards that knee. Try to think about touching knee to shoulder as opposed to knee to elbow, this will force you to twist a little more. While the right knee is being drawn in, the left leg should be straightened out completely, so that it is parallel to the floor. This is where the term "bicycle crunch" is a misnomer. You're not actually pedaling your legs in a circular motion as if you were on a bike. The legs should only go from bent to extended in a straight line. There is no up or down, only in and out. When the left leg is fully extended and the right knee and shoulder are as close as they can get, switch legs as fluidly as possible and repeat on the other side.

Crunch 2: Triangles - Lay on your back with knees bent, feet flat on the floor. Cross your right ankle over your left knee so that your legs form a triangle. Put your arms straight out in front of you, palms down. Your fingertips should point towards the triangle. Place your left hand over your right. Don't forget to tuck your chin down! Using your abs, lift your upper body in tiny crunches so that your hands go through the triangle space. These may be little crunches, but trust me, they add up. This one hurts.

Crunch 3: Triangles, opposite side - Place your left ankle over your right knee and your right palm over your left hand. Repeat the triangle crunch.

Crunch 4: Lower abs - I once had a male friend explain how much he loved watching girls do this crunch because it was the female equivalent of thrusting. Despite it's creepiness, this statement is pretty accurate. Laying on your back, put your legs in the air perpendicular to the ground and keep them together :) Flex your ankles so that it feels like you're pointing your heels at the ceiling. Arms should be at your sides, palms down. You can put them under the small of your back for added support or behind your head to make this crunch more challenging. Make sure you're pulling your bellybutton towards your spine and, using only your lower stomach, lift your hips and legs up toward the ceiling. Imagine that there is a glass of water right below your bellybutton and you're trying to tilt it towards your head. If you don't feel this one working, it's probably because you're using your legs too much. Really focus on using those stomach muscles below your waist. This is another one where tiny, little crunches equal big payoffs.

Crunch 5: Lower back flutterkicks - This may not be an ab workout but it still works your lower back, which will not only narrow your waist but also build core strength. Lay on your stomach and lace your hands behind your head. Arch your back so that your shoulders and legs are off the ground. Point your toes away from you and flutter your legs up and down like you're swimming. Remember, tiny flutter kicks, not big, bad soccer kicks.


So there you go. Stretch for 30 seconds then do it all again. This time, try to get even more reps in than the last time.

Dexter

Dexter, Dexter, Dexter, why do I find you so disturbingly attractive? It must be the whole “tortured soul trapped in the body of a vigilante serial killer” thing. That’s totally my type. Anyway, I think it has more to do with Micheal C. Hall’s tremendous talent to be both brooding, and vicious. When you combine that with the show’s captivating dialogue and "Holy Shit!" plot points, it’s the perfect recipe for a macabre attraction to a pretend criminal that really makes a girl question her sanity, not to mention taste in men. So don’t take it personal, Dex, but I think I’m more allured to the acting and writing. You are, after all, fictitious (I hope…kind of..).

Showtime has always been like HBO’s younger, uglier sister. HBO got all the guys, everybody loved HBO and would always ask her out. But now, Showtime’s hit puberty with Weeds, Dexter and The Tudors and people are whispering that she’s way hotter than HBO (and with bigger boobs). Especially since HBO got all cocky and doesn’t think she has to try anymore for people to like her (cough, Soprano’s finale, cough, cough). So Showtime’s gunning for the number one spot and Dexter is her WonderBra.

With Dexter’s network premiere on CBS a few weeks ago, I hope there are a lot more eyes fixated on Showtime’s cleavage. I was a little leery CBS would cut out all the good stuff a la Sex and the City on the CW (though I really admire the creativity of the people who invent such gems as “fishface” to dub over the F-bomb). But Dexter was pretty true to its original glory. All the major plot points are delivered well and, aside from the occasional “fishface,” the censorship doesn’t detract from the integrity of the show. If you’re sensitive to the American TV hallmarks of gore and violence, you may even find this Dexter slightly easier to digest. And with the second season already wrapped on Showtime, it’s nice to revisit season one on Sunday nights and remember how fishfacing good this show really is. And how unnervingly attractive a fake serial killer can be.

Why I Run

I ran track. No, I run track. Though no longer competing, my soul is still a sprinter. Speed is not my drug; it is my food. It nourishes, it sustains, it gives life. Not just a craving, it is necessary to satiate the clawing, frothing monster scratching inside me to get to the track and run. Never mind the middle-aged women jogging or the marathon runners training. I need to be there, to run, for me. I need to make my own wind - hug the curve of the first leg of the 400-meter relay, see the ghost of a runner in the exchange zone, ready to pounce when I give her the baton. I need to come out of the blocks, feel the power in my driving legs, propel my arms with the violence of the gunshot. I need to accelerate, to push my body from sedentary to absolute speed, so focused on my intentions, so willed on my goal that I am oblivious to everything except one thing - I am sprinting.


*This is an excerpt from a personal essay I wrote about my track career.*

Cuisine Clean

Wiping that apple on your shirt is not cleaning it. But washing food is such a pain. Cuisine clean takes the rub out of scrub, making it easier for you to eat without e coli. Put your fruits and veggies in the basket and slide the basket into the Cuisine Clean. Add water (yes, tap is fine) and turn the knob. The cuisine clean works like a mini washing machine, spinning, rinsing and disinfecting your produce. It eliminates 99% of bacteria, mold and pesticides. Then, if you want, you can still wipe the apple on your shirt. Eat healthy without the hassle for $199.95.



*I used to research unique home products to be featured on a major cable network show. This is a pitch I would send to the executive producers to establish a point of view about the product, as well as a storyline for the segment.*

The Dictator

You like your drinks stirred, not shaken. Your debonair British accent is more a drawl than dashing. And, in all honesty, you’ve never clung to the bottom of a helicopter, the fate of the world resting in your suavely manicured hands. But now you can bring just a little bit of Bond to your being. The Dictator watch by Nixon has a built-in recorder so you can easily record secret messages or covert conversations….or just leave yourself a reminder to buy milk. You can record up to 8 messages or 3.5 minutes, then set your recordings as alarms or hourly chimes. Plus, the stainless steel and mineral crystals are easier on the eyes than a Bond girl. Expose some espionage for $120-150.



*I used to research unique home products to be featured on a major cable network show. This is a pitch I would send to the executive producers to establish a point of view about the product, as well as a storyline for the segment.*

Yum, Yum, Liquif-Eye

I'm aware that this product has been out for over a year, but I still have to scream about how wonderful it is. Liquif-Eye, by Too Faced, is a little miracle bottle and brush that turns any eye shadow into a smudge-proof liquid eyeliner.  We all know the old trick of dipping your liner brush into water before using it to apply shadow in order to make the shadow darker, but this takes it to a gorgeous (much easier) new level.  The brush has a felt tip for idiot-proof application that's way easier on the carpal tunnel than an eyeliner brush.  Whatever the liquid is in that inkwell has more magic than a margarita cause the first time I used it I went from smoky bar, to sweaty dancing and, admittedly, I passed out with it on.  But, when I woke up, my eyeliner was flawless - it was the rest of my face (and hair) that was looking a lil haggard.  I definitely recommend buying it with the corresponding eye shadow pack because the colors are so dense and pigmented and the hues are so unique (think Mac consistency meets Urban Decay shades) that they can stand alone as shadow even when you're not using them with the Liquif-Eye.  This is a definite must with all the liquid eyeliner looks making a comeback.  Drama, ladies, drama - we all love it!

Buy it here: http://www.sephora.com/browse/product.jhtml?id=P150757&categoryld=B70

Azz-Kicking Circuitzz

Everyone knows circuits are the way to go if you want to burn major calories in minimal time. This is a track workout that I used to give my high school kids during the beginning of the season to get their scrawny butts back in sprinter shape. It may seem like it's not that much, but trust me once you get going you're going to feel it. The best part is, with warm-up and cool-down, it still shouldn't take any more than a half hour.

Here's the deal: The combination of plyometrics and recovery jogs keep your heartrate up and your body guessing. It's all about intervals, people! The squat jumps, push-ups and crunches all tone and develop muscle, while the step-ups plus the interim runs up the calorie-burn. It can also be very easily modified to any level of fitness, so don't get discouraged.

The basics: This workout is pretty simple. You run/jog/stride/walk 100 meters (1/4 of the track) and at each corner of the track stop to do 30-seconds of explosive/anaerobic training. Do this for four laps (1 mile) and you're done.

Necessary Disclaimer: We all know that I am not a doctor. This has the potential to be a very intense workout so if you have any physical ailments you may want to check with a real doctor first before trying this out. I have done this workout on a regular basis and coached teams through it at practice, but I cannot make any claims nor be held responsible for how it will affect each individual. This is simply a suggestion for those looking for a workout that will challenge their body in a unique way.

What you'll need:

Track (400 meter outdoor - if you're using an indoor track you'll need to double the number of laps to reach 1 mile)

Stopwatch

Enough integrity to finish even though you think you're legs are going to fall off

Interim/Recovery jogs:

Between each circuit, jog 100 meters to the next corner of the track. This is the easiest place to modify the workout. Beginners should walk, Intermediates can run, and Advanced Masochists can stride (a combination of a jog and a sprint).

Circuit 1 - Step-Ups:

Start at the finish line of the track (or whichever corner you want). Using a curb or bleacher stair, face the step with feet shoulder-width apart. Step up with your right leg then follow with your left so that both feet are on the step. Step down with your right leg, than follow again with your left. You did it! Now do it for thirty seconds! As fast as you can!

Coachy Note: Make sure to MOVE YOUR ARMS when you do this, as if you were running. This makes such a huge difference, both in the speed and ease of movement. Nothing frustrates me more than seeing people do this with floppy, flailing fish arms. Your upper body controls 50% of your speed - use it!

Make it easier: Do it for twenty seconds...ok, or even fifteen.

Make it harder: Alternate legs when you step (right leg up, left leg up, right leg down, left leg down THEN left leg up, right leg up, left leg down, right leg down)

Run to the next corner of the track - you're so fast :)

Circuit 2 - Push-ups:

This is exactly what it sounds like. When you get to the second circuit, all panting and tired from your first 30 seconds of step-ups, too freaking bad. Time to do some push-ups. Get on the infield and make like a Private for thirty seconds. Try to get in as many as you can. Circuits are all about speed. I suppose you can do girly push-ups if you must, but real ones make you feel so much tougher.

Make it easier: If your arms have decided that they don't want to bend anymore, hold yourself up in the top of push-up position for the duration of the thirty seconds. This is less effective if your knees are on the ground, so try to keep it in true push-up position.

Make it harder: Touch the tips of your index fingers together, then stretch your thumbs towards your body and touch the tips together as well, so that your hands form a diamond. Place your hands on the ground in this position, with the diamond roughly underneath the space between your clavicle and the base of your bra. Doing push-ups with your hands like this works your back and your triceps more than the normal ones.

Run to the next corner of the track - you're halfway there!

Circuit 3 - Squat Jumps

Squat jumps are the mother of plyometrics. Nothing will make you more sore and possibly more lightheaded, so for the love of God, please be very careful that you are doing these correctly. This is more of an advanced move, so if you're just starting out, please do the "make it easier" option. There is a huge potential to blow out a knee, or worse, if these are not done right so make sure you are strong enough and comfortable enough before attempting these.

Now that I've sufficiently scared you, here's how to do them correctly:

Stand with your feet slightly wider than shoulder-width apart. Lace your fingers together and put your hands behind your head. Bend your knees, sinking your butt like you're sitting in a low chair. Using your legs and butt for power, explode up as high as you can. Land deep in the squatting position and immediately take your next jump, no prep jump here. The goal of these is to go as high as you can and get as many in within the thirty seconds as possible. Speed and explosion, baby, that's how you get good :p

Some things to remember about this circuit: 1) Always keep your abs tight. Your core is your balance, so think about pulling your bellybutton to your spine the entire time. 2)DO NOT LET YOUR KNEES GO PAST YOUR TOES - it's a squat basic, but it can cause some major damage so please be cognizant of this. 3)Your back must remain straight. Do not bend at your waist or hunch at your shoulders. Pick a high spot to keep your eyes on to help keep your head up.

Make it easier: Using the same form, just do squats without the jumps. It will still work your butt and legs, don't worry.

Make it harder: These things are really effing hard, so if you think they're too easy then you're a crazy superhuman but good for you! You can do them for 40 seconds (but not much longer or you'll burn out) or hold a light med ball at your chest.

Run to the next corner of the track - C'mon, I know it hurts but you've only got one circuit left!

Circuit 4 - Abs

Do whatever ab exercise you like best here. You get a choice! I'm always a fan of bicycles, but whatever you feel works your core the most. Just do it for thirty seconds as fast as you can.

Run that last 100 meters back to start.

Yay, you did it! Well, you did one lap of it. Now you've got three more to go. Be sure to cool down and streeeeeetch when you're done, yummy! Enjoy it and let me know if you have any comments once you've tried:)

Annalisa's Creds: NCAA track and field athlete, USATF-certified coach, speed, agility and conditioning coach

Yeah, so it's been awhile...

...since I've posted anything. And by "awhile" I mean "two years," which apparently is a long time. With things like a "job" and "friends" and "family" making up what consists of a "social life," I really haven't had the time and then i just forgot...sorry. I got distracted by unnecessarily using "quotation marks." Don't hate. Either way, I've still been writing and will be posting clips along with actual blog-like posts for the enjoyment of anyone who may stumble upon this site.