top of page

videos

Unlocking Six-Pack Abs: The Nutrition and Exercises Edition!

Unlocking Six-Pack Abs: The Nutrition and Exercises Edition!

Play Video
Unlocking Six-Pack Abs: The Nutrition and Exercises Edition!
02:59

Unlocking Six-Pack Abs: The Nutrition and Exercises Edition!

Let's dive deep into the secret sauce behind those elusive six-pack abs. While we all know the core exercises are crucial, it's your eating habits that'll truly sculpt that chiseled midsection by influencing your body fat to muscle mass ratio. - Eating Habits Matter - First things first, let's address the plate! Fuel your body with nutrient-dense foods that support muscle growth and torch body fat. Opt for lean proteins, fiber-rich veggies, whole grains, and healthy fats. Remember, abs are made in the kitchen! - Body Fat vs. Muscle Mass - Maintaining a lower body fat percentage is key to showcasing your abdominal muscles. A balance eating habit based on your activity level, proper hydration, and consistency will all play their part. Patience is key, as spot reduction is a myth. Focus on overall health and let your body do its thing. - Ab Exercises for Hypertrophy - Suspension Body Saw: Strap into your suspension trainer, get into a plank position, and slide your body backward and forward. Feel those abs engage! Band Pallof Press to Raise: Use a resistance band attached to a sturdy anchor, press it away from your chest, and raise it overhead. Fantastic for your obliques! Ab Wheel Roll Out: Grab an ab wheel and kneel on the floor. Roll it forward while keeping your core tight and then pull it back in. It's a killer for overall core strength! - Total Core Engagement - While these ab exercises are awesome, remember that a strong core involves more than just the six-pack muscles. Work on your transverse abdominis, lower back, and hip muscles to achieve balance and stability. Consistency, proper form, and a balanced approach are the keys to success on your journey to those dreamy six-pack abs. Stay motivated, stay hydrated, and let's keep grinding together! #sixpacksecrets #healthyhabits #fitnessjourney#holistic #holistichealth #holisticwellness #health #healthandwellness #strength #strengthandconditioning #training #personalized #functional #fitness #coordination #wellness #balance #trainwithpurpose #healthgoals #fitnessgoals ------------------------------------------------------------ We strive to help people build and connect the bridge of the body and mind. Our desire is for all of us to live healthier and happier lives through an active lifestyle by ways of fitness, mental health, and nutrition. It’s our desire to provide and support our communities on how to stay consistent in their goals in the short term and long term. Find out more about us at https://www.vitacors.com/ Instagram ➮@vitacors https://www.instagram.com/vitacors/ ➮@jmewang https://www.instagram.com/jmewang/ ➮@sweetclems https://www.instagram.com/sweetclems/ Facebook: @vitacorsCA https://www.facebook.com/vitacorsCA/
How to Build STRONG Knees and Ankles
01:45

How to Build STRONG Knees and Ankles

Looking to improve your knee and ankle strength and stability? Check out these killer exercises that target those key areas. Weighted Calf Raises: Grab some dumbbells or a weighted vest and raise those heels! Strengthening your calf muscles is essential for stable ankles. BOSU Ball Deficit Step Ups: Challenge your balance and stability by stepping up onto a BOSU ball with a little extra height. This exercise works wonders for ankle, knee stability, and overall leg strength. Goblet Squats on Wedges: Elevate your squat game with wedges! Holding a dumbbell or kettlebell, squat down while maintaining proper form. This exercise targets your quads, glutes, and ankles simultaneously. Wall Sit with Stability Ball: Time to put your quads and glutes to the test! Sit against the wall with a stability ball placed between your lower back and the wall. Hold the position for as long as you can. Your knees will thank you later! Wall Tibialis Raises: Don't forget about your shins! Stand with your back against the wall, place your feet about a foot away from the wall, and raise your toes as high as possible. This exercise strengthens your tibialis anterior, promoting ankle stability and preventing shin splints. Incorporate these exercises into your routine and watch your knee and ankle strength soar! 🙌 Remember to start with lighter weights and gradually increase as you progress. Stay consistent, stay determined, and keep pushing towards your goals! 💯 We strive to help people build and connect the bridge of the body and mind. Our desire is for all of us to live healthier and happier lives through an active lifestyle by ways of fitness, mental health, and nutrition. It’s our desire to provide and support our communities on how to stay consistent in their goals in the short term and long term. Find out more about us at https://www.vitacors.com/ Instagram ➮@vitacors https://www.instagram.com/vitacors/ ➮@jmewang https://www.instagram.com/jmewang/ ➮@sweetclems https://www.instagram.com/sweetclems/ Facebook: @vitacorsCA https://www.facebook.com/vitacorsCA/ #KneeAndAnkleStrength #StabilityAndBalance #LegWorkout #FitnessJourney #HealthyLiving #WorkoutMotivation #StrengthTraining #FitnessGoals #InjuryPrevention #FitFam #CalfRaisePower #AnkleStrength #BOSUBallStepUps #StabilityTraining #WallSitChallenge #StabilityTraining #TibialisRaises #ShinStrength #GobletSquats #LegDay
Three Iconic Destinations on Big Hawaii Island / Green Sand Beach, Kilauea Iki Crater, Capt Cook
10:58

Three Iconic Destinations on Big Hawaii Island / Green Sand Beach, Kilauea Iki Crater, Capt Cook

In this exciting episode, we take you on an unforgettable journey to the Big Island of Hawaii, exploring three iconic destinations: Kilauea Iki Crater, Green Sand Beach, and Captain Cook's Monument. But that's not all—we'll also dive into the significance of training and exercise to make the most of your vacation experience. While exploring these iconic destinations, we also recognize the importance of training and exercise in ensuring a memorable and enjoyable vacation. Whether it's hiking through rugged terrain, swimming in the ocean, or engaging in water sports, maintaining a level of fitness greatly enhances your ability to fully experience and appreciate these adventures. Implement these exercises to help improve your overall strength and conditioning to help you in your adventure. ➮ Dumbbell front squat ➮ Dumbbell deficit lunge ➮ Dumbbell single leg deadlift with a single arm row while standing on a balance pad. ➮ Barbell deadlift ➮ Cable seated row We strive to help people build and connect the bridge of the body and mind. Our desire is for all of us to live healthier and happier lives through an active lifestyle by ways of fitness, mental health, and nutrition. It’s our desire to provide and support our communities on how to stay consistent in their goals in the short term and long term. Find out more about us at https://www.vitacors.com/ Instagram ➮@vitacors https://www.instagram.com/vitacors/ ➮@jmewang https://www.instagram.com/jmewang/ ➮@sweetclems https://www.instagram.com/sweetclems/ Facebook: @vitacorsCA https://www.facebook.com/vitacorsCA/
Weight Training 101 //  Where to Start with 6 FOUNDATION EXERCISES
07:16

Weight Training 101 // Where to Start with 6 FOUNDATION EXERCISES

#strengthtraining #weightloss Are you just starting your weight training journey but don't know where to begin? Look no further! In this video, we'll discuss the top 6 exercises that you should incorporate into your weight training routine, plus some concepts to help you understand what your training entails. These exercises are tried and true and will help you build a solid foundation for your strength training journey. First, we'll cover the deadlift, which targets your posterior chain muscles, including your glutes, hamstrings, and lower back. We'll discuss in later videos the importance of proper form to prevent injury and how to progress to heavier weights. Next is the squat, which is a compound movement that targets your quads, hamstrings, and glutes. Third on the list is the some form of a press, which is a great exercise for targeting your chest, triceps, and shoulders. Fourth, is some form of a row which targets your back. Fifth, is an overhead press, which targets your shoulders and triceps. Lastly, is the hollow. One of the best exercises for your core which comprises of the abs, low back, glute, and upper quads. Remember, starting with the right exercises and using proper form is essential to seeing results and preventing injury. So let's get started on your weight training journey! ------------------------------------------------------------ We strive to help people build and connect the bridge of the body and mind. Our desire is for all of us to live healthier and happier lives through an active lifestyle by ways of fitness, mental health, and nutrition. It’s our desire to provide and support our communities on how to stay consistent in their goals in the short term and long term. Find out more about us at https://www.vitacors.com/ Instagram ➮@vitacors https://www.instagram.com/vitacors/ ➮@jmewang https://www.instagram.com/jmewang/ ➮@sweetclems https://www.instagram.com/sweetclems/ Facebook: @vitacorsCA https://www.facebook.com/vitacorsCA/
3 BEST Shoulder Mobility Stretches (Also hits chest, back, and triceps)