Core Health Coaching

❓What is the hardest core exercise?

This little known core exercise does not look that hard but if done right will really push you.

It is simple variation of the exercise from a couple of weeks ago (Bird dog/Horse stance) , all you do is just lift your knees of the ground.

Here is a short demo from our amazing client Hannah and the instructions from last time:

1.Place your wrists directly below the shoulders and your knees directly below the respective hip joint.

2.The legs are parallel and the elbows should remain turned back toward the thighs with the fingers directed forward.

3.Place a dowel rod along the spine and hold perfect spinal alignment. The rod should be parallel to the floor. The space between your lower back and the rod should be about the thickness of your hand. (not essential but it is a great physical guide to correct form)

4. Activate the transversus abdominis by drawing the belly button inward. Lift one hand off the floor to bring your arm in line with your body. The opposite knee is then elevated off the floor to the same height. Hold for 5 seconds and repeat 8-10 times on each side, or as many times as can be performed with good form.

5. When lifting the hand and knee off the floor, do not let your pelvis deviate toward the side of the support leg. This faulty movement pattern will shift the work out of the core into the hip.

If you are interested in more tips, check the comments for "The best 6 tips for a strong core".

🍳Ever eat breakfast and feel hungry again an hour later?

The problem often is not breakfast itself.

It is not enough protein.

A high-protein breakfast can help:
- Keep you fuller for longer
- Keep energy more stable through the morning
- Support muscle recovery

That is why meals like these Oatmeal Cottage Cheese Waffles work so well.

With 23g of protein per serve, they are doing more than just tasting good.

Because when breakfast actually satisfies you, the rest of the day gets a whole lot easier.

Top them with fruit, nut butter or yogurt for an extra boost.

Save this for your next breakfast prep.