Almost everyone wants that six (or more) pack. Besides the aesthetic value, your abs and core play a very important role so it is important to train this area even if you can’t see those ripples. (Source: SCW Fitness Newsletter 2/12/08 www.scwfitness.com)

It is extremely important to train your abs. Strong abs — or a strong core — is one of the keys to preventing back pain. The abs act like a girdle to hold the torso in alignment and help the back maintain its proper curvature. Strong abs help to protect the back from an excessive lordodic curve or sway-back.

Maintaining strong abs will help you look better and improve performance in a host of sports since most moves initiate from the core. If the core is stable, any and all movements of the limbs can be stronger and more powerful. One thing to remember is that while it is important to perform flexion and extension exercises (a traditional sit-up), it is equally important to do stabilizing exercises like yoga planks to develop the functional integrity of the body’s center.

Stability balls, BOSU balls, medicine balls and a host of other rounded objects challenge balance and increase range of motion during exercises to encourage full muscular recruitment and enhance core toning.

Sitting tall, walking straight and pulling the abs in to “hold your stomach” are all actions that encourage core strength and stability. A simple awareness can assist remarkably with the appearance of a better figure or physique. Performing any traditional movements with a mindful action will assist the exerciser to tone, firm and lift this area. But this toning is not merely good for your looks; it is quite beneficial for your athletic performance.

Strong abs are your body’s center and help connect movement and initiate activity. They are the foundation for a safe and effective workout. A strong core will literally help you jump higher, push harder and exercise longer. It will improve your range of motion, help build your duration and increase your overall calorie expenditure. All of this will enhance the quality of your workout and impact your enjoyment, ultimately encouraging you to return to exercise again and again.

I made this awesome, healthy dish last night.  I used cod and it worked nicely.  I also served it over brown rice with fresh green beans.  Recipe from Saveur.com.

2  1-lb. red snapper filets or sea bass steaks
Salt
2 limes
2 tbsp. extra-virgin olive oil
2 white onions, peeled and chopped
6 garlic cloves, peeled and chopped
4 large tomatoes, blanched, peeled, and chopped (or a
28-oz. can whole tomatoes)
20 large green olives such as manzanillas, pitted and
chopped
2 tbsp. capers, rinsed
2 pickled jalapeño peppers, chopped
3 tbsp. pickled jalapeño juice
2 tbsp. chopped fresh parsley
2 sprigs fresh rosemary
2 sprigs fresh marjoram
1⁄2 tsp. dried Mexican oregano
2 bay leaves
Freshly ground black pepper

1. Sprinkle filets with salt and place in a shallow pan. Cut limes in half and squeeze juice all over filets. Place lime halves in pan, cover, and marinate in refrigerator for 1 hour.

2. Heat oil in a large sauté pan over medium-low heat. Add onions and cook until golden, about 15 minutes. Stir in garlic, and cook for 1 minute.

3. Add tomatoes (break up if canned); cook for 10 minutes. Add olives, capers, jalapeños, jalapeño juice, parsley, rosemary, marjoram, oregano, and bay leaves. Season with salt and pepper; cook over low heat for 20 minutes.

4. Add filets and marinade, cover, and cook, turning once, for 4 minutes per side. Discard bay leaves and limes.

Fish Veracruz

Ever feel a little light headed or overly fatigued half way through your workout? It could be that you didn’t nourish your body properly before your workout. Here are some tips for eating before a workout. (Source: SCW Fitness Newsletter 2/23/09 www.scwfitness.com)

We know working out on an empty stomach is not our best choice, but with so many choices, including supplements, our decisions become harder to make. It is difficult to know what to eat before a workout and when. What you eat has a large impact on your exercise routine. It may make a difference between an energetic workout or a workout in which you are “chomping” at the bit to head home and eat. Follow the basic guidelines for fueling your body before workouts.

Crack of Dawn Workouts
Now, many of us have the ability to workout in the wee hours of the morning (before our bodies have had a chance to give a good argument), try to at least eat something small to avoid feeling dizzy and/or having hunger pangs (which, by the way, mean you are hungry!) Make sure you allow enough time to digest the food before you morning workout too. Try eating around 200-300 calories snack/meal if you are going to workout within an hour of waking up. Avoid too much fat or protein since these take longer to digest. Suggested eats: bagels, granola bars, raisins, bananas, or a liquid meal (sports drink/high-carb).

The Nooners Workouts
In order to avoid hunger during your noon workout be sure to plan your day and have a snack or eat your meal one to two hours before the workout. Also, target 200 – 400 calories (close to 2 hours = 400 calorie meal/snack) for your consumption. Great options are meal replacement shakes or bars, yogurt, fresh/dried fruit, or even a small bowl of oatmeal. Upon your return from your noon workout, eat a well balanced meal to refuel your body!

After Work
The key in the afternoon is to plan ahead. Two to three hours before leaving work, eat a small, balanced (60 carbs/20 protein/20 fat) meal around 300 – 400 calories. Suggested eats: cheese/crackers, cottage cheese and veggies, a whole grain muffin, and/or fruit.

After you’re energized workout
Once you have completed your energizing workout, since you fueled your body correctly, you need to replenish the nutrients and fuel sources you have just used all day long. Balancing meals 60 carb /20 protein / 20 fats works well for many athletes and fitness enthusiasts. Portion sizes and consistency help to engage our bodies for optimal performance.

Keep hydrated before/during/after exercise
Your hydration is key before, during and after your workouts. Dehydration may cause headaches, fatigue and cramping. A good rule of thumb is to drink water throughout the day, then have 8- 24 ounces (depending on your body) an hour or two before workout. Sip water during your workout and drink plenty of liquids after your session.