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5 Killer Ways to Create Six Pack Abs

Most conventional core exercises (i.e. the plain-Jane crunch) will only take your abs so far. Plus, they usually require a lot of work/reps; yet, they yield little in terms of desired, quick results. So, you have to get strategic. Here’s a cocktail of abdominal awesomeness to sprinkle into your Pivotal Fitness Greenville gym routine. Fitness guru and author of the 4-Hour Body, Tim Ferriss, inspired the following…

  1. The Cat Vomit Exercise
    Come again? Yes, that’s right. Cat vomits. Drop down on all fours. Then, proceed to chuck up a hairball like a frenzied feline. Sure, it’s not glamorous. But it is effective. Most core exercises focus on the superficial muscles of the stomach – the rectus abdominis. The deepest muscles of the stomach, the transverse abdominis, don’t get any treatment. Give ‘em some love with cat vomiting. Perform one set (10 reps) of cat vomits 3 times per week to generate a flatter, stronger midsection.
  2. Plank Pose Exercises
    After a sweaty workout at the Pivotal Fitness Greenville gym, grab a yoga mat and proceed to hammer out some energizing plank poses. First, hold Front Plank (plank on your forearms) for 30 seconds. Next, hold Side Plank (still on a forearm) for 30 seconds on each side. Just perform one set per workout. No need to get crazy! For the overachieving go-getters: Boost the intensity and come off the forearms onto the hands. Still hold 30 seconds to the front and on each side. Work it!
  3. The Myotatic (Swiss or Bosu Ball) Crunch
    At the Pivotal Fitness Greenville gym, we’ve got plenty of exercise balls to myotatic crunch on. This crunch targets more muscles of the stomach because each time you perform the crunch, you pass the zero degree or neutral mark. Doing regular crunches on the ground hinders the full extent of the crunch because you cannot pass the zero degree mark.
  4. The Slow Carb Lifestyle
    Exercise is but one piece of the 6-pack puzzle. The other piece? Diet. If you are looking to create a flatter, more defined stomach, consider experimenting with a slow carb lifestyle. Simply described, a slow carb diet consists of eating ONLY meat, beans, and greens six days per week. Beans become the main source of carbohydrates. All other carbs are thrown out the window, including fruits, grains, bread, processed foods, etc. Anything with added or natural sugar is out! Protein + greens + legumes = Abdominal POWER. You may be wondering what happens on day seven. Food bliss. Eat whatever you want and as much as you want. Enjoy a much-needed cheat day. We can’t be perfect eaters all the time! Fuel up on your carbs of choice and come the next day, get back on the slow carb bandwagon. For questions on the slow carb kick, consult the Pivotal Fitness Greenville health center for nutritional tips and tricks!
  5. The Hip Flexor Stretch
    Correct the ever-so-common pelvic tilt. Carry out hip flexor stretches once per day for a total of 30 seconds on each side. This stretch is nice to do post treadmill run to stretch it out.

Don’t rely on those traditional crunches to get your core real results. With less movement and more strategy, you’ll gain increased abdominal strength and definition. Hit up the Pivotal Fitness Greenville gym and get your abs in killer condition.

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Do You Feel Shy at the Gym?

Canadian researcher Marianne Clark recently published an article about how shy women can be in a public changing space – like the locker room at the gym. She says that ladies go to great lengths to avoid undressing with anyone else around them. She adds that it’s “all about showing as little skin as possible.” Although she doesn’t suspect it will keep health-minded women away from joining fitness clubs, it may impact their overall experience and cause them to choose less convenient options, such as entering a bathroom stall to change.

In other public spaces, women aren’t necessarily considering their appearance or comparing themselves to others – but this thought process comes to the forefront as soon as women enter the locker room and realize they need to get undressed.

It’s not just insecure women – and it’s definitely not just you! Clark found that even women who feel very confident about their looks simply give pause when it comes to stripping down in a common area. It’s just built into women’s wiring to second-guess themselves when confronting a moment that’s all about baring their bodies.

And it goes both ways. Subjects also reported that they felt awkward when seeing others around them undressing, especially if it’s an acquaintance or someone they might see again outside of the locker room.

We know that you’re not only sometimes shy about changing your clothes in the locker room. Sometimes working out in front of others can seem nerve-wracking, too! Whether you’re comparing your body size or your technique while working out, it’s all too easy to be sidetracked by the presence of strangers around you while you’re covered in sweat and prioritizing your appearance. And let’s not forget about all of those mirrors everywhere. But don’t worry, it’s completely normal – and it doesn’t have to get between you and your workout goals. Even the most confident-seeming person standing next to you probably has the same fleeting doubts. And there are ways to overcome them.

If you’re worried that self-consciousness might impede your health and fitness development, please feel free to speak with one of our trainers for some motivational tips and tricks that can help you surpass your fears and succeed at getting the body you want.

Plus, membership to our Pivotal Fitness Greenville gym means that women have access to a ladies-only gym that can minimize the distractions and self-doubt that might particularly have to do with working out alongside men. Ask for more info!

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Bring A Friend

Did you know that your Greenville gym membership comes with guest privileges?

Your friends and family are going to be thrilled that you’re a member of Pivotal Fitness Greenville’s health club. Because that means they can stop by and work out at our top-rate facilities, too.

If your guest is a local resident who may consider their own membership, they can spend a day with you for free. They must be 18 and can only attain this privilege once for free. On the plus side, those considering gym membership don’t have to rely on you, since we offer a 7-day free trial; but your “sponsorship” can give them a taste to let them see the workout facilities and enjoy their time with you at the gym before considering their trial.

Return guests can pay a flat, low fee of $15 to come by for the day. So if you’ve got guests visiting you or want to bond with a co-worker outside of the office, just invite them along. All of our workout facilities and services are open to them when they sign up and get their guest card.

Plus, having a buddy with you can drastically improve your morale and therefore the overall effectiveness of your workout. You’re inspired to work harder, do more reps and simply have a fun time despite the challenges when your friend is at the gym with you.

We love to see new faces enjoying the equipment, classes and services available at our Greenville gym, so please never hesitate to talk to us about bringing along the people close to you — we know you’d love them to experience the many rewards of your healthy lifestyle.

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How Sleep Affects Your Health

Most adults do not get the proper, prescribed amount of rest. According to a recent study by the Centers of Disease Control and Prevention, adults should regularly obtain 7-8 hours of sleep each evening. However, only about 2/3 of Americans follow this guideline; about 40% of CDC survey participants aged 25-54 sleep less than 7 hours per night. Sleep deprivation has been related to obesity, diabetes and high blood sugar.

Did you know that working out during the day can help you get a better night’s sleep? While a rigorous regimen sends endorphins through your body, giving you a temporary “high,” the end result of a thorough exercise routine is that the body is tired out and prepared to rest. Instead of a post-dinner nightcap or extra hour of reading or watching TV before bed, hitting your local Greenville gym after work can actually help you go directly and successfully to sleep.

Reciprocally, getting more sleep can actually improve your workouts. With enough rest, you’ll have higher energy levels and better muscle coordination–meaning that the time you spend at the gym can actually benefit you more overall just because you went to bed on time. Ample rest also means more time for your muscles to relax and recover from strenuous toning activities. Your muscles will feel less sore the next day.

Don’t find yourself among those who don’t get enough sleep. Improve your productivity and quality of life on a daily basis by maintaining a regular sleep schedule. Eating and working out on a fixed schedule can also contribute to consistent sleeping patterns. Learn more lifestyle tips that can contribute to your workout or well being by talking to one of the professionals available to members at Pivotal Fitness’ Greenville health club.

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