By Paul Chek, HHP, NMT
Founder, C.H.E.K. Institute

3. I Want More Energy

The human body is one of the few things in the world that gets better with proper use! Although many trainers are aware of the fact that exercise does help improve energy levels, they don‘t seem to realize that the nervous and hormonal systems not only govern all aspects of one‘s physiology, but both can be developed with correct exercise methods. When females perform the same exercise routine over and over again for months and even years, their body adapts and even stagnates with regard to progress.

Solution

To keep the body stimulated we must choose exercises that challenge both the nervous and hormonal systems and the muscular system in addition to being interesting and new to the body. The "Dead-Row" (Fig. 4A thru 4D) is an exercise I picked up from BodyPUMP pioneers Emma Barry and Mike McSweeny while working in New Zealand. The exercise combines the dead lift and the bent over row to create a great challenge for the body.

4. I Want to Feel Better

When you look better, you feel better! As I point out in my "Equal But Not the Same" correspondence course, females often have poor posture as a result of growth and development factors such as breast development and hormonal aspects. An essential step toward feeling better is to improve posture, which not only enhances looks, but also allows more efficient function. Additionally, with improved posture comes improved energy flow and efficiency and with improved strength from training like I suggest here, females commonly develop a greater sense of autonomy.

Solution

The "Supine Lateral Ball Roll" (Fig. 5) is what we refer to as a "Big Bang" exercise at the C.H.E.K Institute. This is because it not only serves as a very effective exercise for conditioning postural muscles, but it also trains the body in all three planes of motion. Another feature of the exercise is that it is safe to do with clients who have back problems and also works well with pregnant clients.

5. I Want to Lose My Pooch

Females all want to get rid of that dreaded pooch belly and will try just about anything to do it. For Jane, it is essential to have functional abdominals because the deep abdominal wall in particular is neurologically connected to the pelvic floor and stabilizer muscles of the low back. Chronic use of the crunch exercise does little, if anything at all, to improve the stability of a woman‘s internal organs, stabilize her spine or flatten her tummy. To accomplish these objectives, we must be much more scientific about our exercise selection. In addition, use of crunches and sit-ups without adequate counterbalancing exercises for the back and hip extensors commonly results in poor posture and impaired aesthetics!

Putting it All Together
Example Workout

Exercise	Rest	Intensity	Reps	Tempo	Sets	Total
Squat Push Press	1:30	- 2 reps	10	Mod	2-4	-
Multi-Directional Lunge		Body Weight	1-3 ea.	Mod	2-4
Dead Row (2 dead /2 row)		- 1 rep	5x (2/2)	Mod	2-4
Supine Lateral Ball Roll			6-8 ea.	1 Hold	2-4
* Forward Ball Roll			8-12	333	2-4

* Those with poor conditioning or any current or past history of low back pain should perform the forward ball roll by itself for 1-3 sets with 1:00 rest after completing the previous four exercises in circuit format.

Jane of the jungle needs to stay active to burn the calories necessary to stay trim and stimulate her post-exercise metabolism. This is why I use a "Smart Circuit," which consists of four to six compound exercises that are sequenced, descending in neurologic demand.

Jane should perform each exercise in the order above, resting for 90 seconds after completing each circuit. As conditioning improves, the rest period can be reduced to 1:00.

Notes

Intensity: Determined by the repetitions that can be performed. Choose a load that allows completion of the suggested reps yet still allows you to feel as though you could do an additional one or two reps after their first set.

Tempo: A moderate tempo is performed on a two-second concentric and two-second eccentric cycle. The 333 tempo indicates that you roll forward to the point at which your stabilizer system is challenged (correct form is possible to maintain, but hard), hold that point for three seconds, then return for the count of three seconds.

Sets: Initially, two sets of each exercise (two circuits) can be performed. If you are in good shape, you may start with three circuits. When four circuits can be successfully completed, you may increase the challenge by reducing the rest period to one minute.

To complete Jane of the jungle‘s training program, I suggest alternating a smart circuit with an aerobic activity the following day. Using the concepts demonstrated here, develop a second smart circuit and alternate two smart circuits and two (three for highly conditioned females) aerobic conditioning sessions each week. The less conditioned your client, the less frequently they should train and the more rest they will need each week.

For optimal results, I highly recommend completing the nutrition and lifestyle questionnaires in my book "How To Eat, Move and Be Healthy!" and calculate your total load using the graph on page 37. This will allow you to determine how internally fatigued your body is and how much exercise is both safe and effective for restoring your health and vitality. For each category your body shows signs of physiological stress, my book provides Chi-cultivating exercises and example programs to follow.

By using the approach suggested here and referring to the "How To Eat, Move and Be Healthy!" system for nutrition and lifestyle management training, my fellow CHEK Practitioners and I have helped THOUSANDS of females rapidly achieve the look and feel of a modern Jungle Jane!

Paul Chek, Corrective, Holistic Exercise Kinesiologist and certified Neuromuscular Therapist, is the founder of the C.H.E.K Institute in Vista, California. A sought-after consultant to sporting organizations, his services have benefited numerous professional sports teams and athletes.

Paul has produced over 60 videos, 17 correspondence courses and is the author of several books, audio programs and articles. For more information on Paul‘s recent book "How To Eat, Move and Be Healthy!" or his popular "Equal But Not The Same" correspondence course, or for any of Paul Chek‘s other courses, videos and books, call 1-800-552-8789 or 760-477-2620 or visit on-line at www.chekinstitute.com. Feel free to request a catalog of CHEK Institute products.

Picture Captions

Figure 4 A-B. The Dead-Row: (A) The dead lift is performed by lowering the barbell to the ground or as low as possible without the client losing their lumbar curvature. The chest is held up, anticubital (anterior elbow) space of the elbow turned forward to activate the shoulder girdle stabilizers and the belly button drawn inward toward the spine. Exhale through slightly pursed lips as the client passed through the sticking (hardest) point. After two reps of the dead lift, the bent over row position is assumed (B). Knees are bent to approx. 20°, belly button drawn in, and a neutral lumbar curve is maintained. Complete two repetitions. This process is completed three to five times per set.

Figure 5. Supine Lateral Ball Roll: Rest your head and shoulders on the ball and lift the hips so that the body forms a flat table-top position. Spread the arms out perpendicular with the long axis of the body and turn the palms upward to activate the shoulder girdle stabilizers. Roll laterally shuffling the feet slightly and maintain perfect alignment of the body. The tongue is kept on the roof of the mouth behind the front teeth to allow the neck flexors to aid in stabilizing the neck. When you have moved laterally enough to challenge the stabilizer muscles, hold perfect alignment, not allowing the neck to flex, head to ***, arms to drop or the hips to twist or drop. Repeat on the other side.

Figure 6. Forward Ball Roll: Kneeling with your forearms on the ball, your hips and arms should form a 90° angle with the torso to start. From there, the ball is rolled forward as the arms and legs extend at the same time. Initially, the umbilicus should be drawn inward toward the spine slightly. As the forces generated by the hip flexors and lats increase, proportionately increase the effort used to draw the navel toward the spine. The ball should be rolled as far forward as possible without sensing any compression in the low back. There should be no rounding of the shoulders, drooping of, or hyper extending the head and spinal curvatures should stay neutral. As you fatigue, the range of motion is reduced to match your ability to stabilize; only go as far as you can with perfect form.

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