6 Ways to sculpt your core with CXWorx

I finally got to try CXWorx, the 30 minute core work out class recently launched in the UK by Les Mills the creators of Body Pump.

Many clubs run classes sporting titles such as “Ab Attack” or “Core Extreme”. These too run for 30 minutes and feature endless sit ups and oblique curls. On paper CXWorx promises a similar experience but with the added Les Mills standard accompaniment of the hottest musical sounds from charts around the planet.

It is not the same believe me. The creators of this class have crammed much variety of exercise into the allotted time to work your core from every angle. You start by realising your core is not just the abs. As the instructor said, “What is your core? Well chop of your head, your arms and your legs and what is left is the core.”

So it includes the shoulders, the glutes, the obliques, and the muscular slings that criss-cross the body creating the X-shape of muscles referred to in the class’s title.

I was already tired having just taught a very busy Body Combat class but I promised myself I would stay as the CXWorx instructor came in. She started by giving out resistance tubes. There are three levels and I inadvertently chose the hardest one. They have handles because you need to hold on tight. Another optional extra is a weight plate.

We got started lying down on mats on the floor as the music kicked in.

  1. Warm Up: A rapid combination of leg extensions, crunches and oblique crunches. Even as early as this you learn the importance of a flat back against the floor and a strong belly and how easy it is to lose technique and arch the back. Don’t. It stops the exercises or from working.
  2. Core strength 1: Here come the hovers. This is tough stuff. The instructor introduces arm and leg movements but you have to keep the hover strong and centred. It only takes a few minutes for this to start burning.
  3. Standing strength 1: A series of lunges, squats and stretches using the resistance tubes and weight plate to heavily work the glutes and top half of the legs. I had started to shake by now.
  4. Standing strength 2: The resistance tube becomes more of a focus in this one. Range of movement is small but the tubes make it hurt. By now, only 20 minutes in, I am starting to struggle.
  5. Core strength 2: More hovers, side planks, and leg raises test you almost to the limit.
  6. Core strength 3: Lying on the belly or up on hands and knees, we finish with diagonal pointers, leg extensions, shoulder and leg raises with moves that tighten the butt. A few quick stretches and your half hour is over. And you feel elated but broken.

The people in the class were of all ages and all shapes. Judging by the moans and groans and pools of sweat, everyone was happy with their performance and would be feeling the results the following day.

I loved the class. Will it take off all over the UK? I imagine there might be resistance initially from clubs. They won’t want to pay another licence fee when they can convince themselves that their PTs can produce a similar experience for free. I think ultimately their attitude might change as people hear about CXWorx through word of mouth.

So CXWorx is a great express workout, not at all sure about the name though.

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Can you turn your NY fitness resolution into a habit you won’t break?

As a fitness instructor I love the New Year. Loaded with resolutions to get fit and to eat more healthily, people flock to the gym and classes are jammed packed full of people desperate to burn calories.

Old hands stand alongside new members and all of them give it 100%. I love the sounds of exertion. The moans and groans brought on my a particularly tough abs routine, or the pained looks as the leg conditioning phase seems to last forever. Faces become beetroot red. Sweat pours down and off the end of noses. And most satisfying of all, everyone looks happy if a little disheveled.

The problem with resolutions is that they don’t last. By February the frequency of attendance starts to dwindle. Eagerness is replaced by complacency. Which is a shame. If only that January buzz could become a year long habit rather than a resolution to be broken after a few weeks. I will certainly try and motivate my clients to stick to the January habit. In fact I like the word habit much more than the word resolution.

Calorie burn is the main focus for members during this time. The desire to shed Christmas pounds is strong. But I also encourage adding a holistic session to the cardio blitz. That’s why I love to teach the Body Combat and Body Balance double. One hour of high energy, fat burning martial arts mayhem, followed by one hour of deep Yoga based stretching and strengthening exercises. This is the perfect combination for it promotes weight loss and improves flexibility.

So let’s turn a resolution into a habit. Stick with it all year long and combine your breathless cardio work with some Yoga based exercise as well. Just wait until you see the results and I guarantee the January excitement will continue throughout the whole of the year.

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Why the Backlash against the Detective and the Time Traveller?

Given that both Doctor Who and the first episode of the second series of Sherlock gathered nearly 10 million viewers each, you would think that they must have been pretty popular. But whilst there have been positive reviews of both in the traditional media, online it is different.

Tweeters are angry at how the Christmas day episode of Who presented an unsubtle environmental message and resolved the storyline with a “men are weak, women are strong” device. They also felt that there was a forced happy ending by wimping out on the implied death of Reg Arwell, the father of the children in the story.

Bloggers are fuming with anger over the way the same writer, (Stephen Moffat for he wrote both) recreated Conan Doyle’s original Victorian opera singer, Irene Adler, as a modern day dominatrix prostitute. Even the mainstream media were furious over her nude scenes shown before the watershed. In fairness her hands and the camera angles hid anything “rude”.

Is Moffat being too stereotypical in his portrayal of the women in his stories? Or are we reading to much into it and what we actually did was to create two great stories which actually entertained huge audiences?

Think about the Christmas day episode. By the time it came on air at 7pm, most people will have eaten a huge Christmas feast, drunk wine and champagne, guzzled Quality Street chocolates and eaten them even more Twiglets. Some may even have had a second plate of turkey for supper. Brains were fuzzy. Eyes were heavy. What we did not need at this point was the usual complexity of a Moffat plot weaving different time streams and interlinked stories of incredible intricacy. We wanted a light, family oriented story that would fit with our Christmas evening stupor. It’s what we got.

In 1941 Madge Arwell receives a telegram. Her husband is missing in a presumed crashed Lancaster bomber. She takes her children to a remote country house where they are entertained by a mysterious “Care-taker”. They get transported to a “Narnia” inspIred snow filled forest where they help the trees to escape from an imminent environmental catastrophe. Only Madge is strong enough to operate the spacecraft that is their salvation. And as she flies the children home the ship becomes a beacon that her husband Reg can use to make a safe landing.

For those who accuse Moffat of wimping out on the father dying, they miss the point. The episode raises the possibility of the death of loved ones and that’s something that any child has to face eventually. But it doesn’t go all the way and for a Christmas day family episode that is exactly right. Reg Arwell was “missing” but he wasn’t dead. As it turned out he followed the space craft -time jumped over a few days and arrived at the country house. For him, he was never missing at all.

Sherlock’s episode was a modern re-imaging of “Scandal in Bohemia” and unlike Christmas Who, was multi-layered, complex and therefore satisfying. I suppose I can understand the critics of the modern Irene Adler being a sex worker, and that it might have been done purely for titilation. Is this indicative of our society that modern writers have to reinvent heroines of old to conform to the plastic sexuality of the Reality TV world? Actually, I don’t think Moffat had these debates with himself. I think he just wrote two great stories both of which demanded very strong female lead characters and it was the stories that decided their circumstances .

Taken separately they might appear stereotypical, but separately they were just two examples of different women. Madge was a loving mother protecting her children at Christmas, Irene was an ambitious woman using her sexuality to make herself safe in a dangerous political world.

So two strong stories carried by two strong women. As for the males  I thought the leads, Matt Smith and Benedict Cumberbatch were both at the top of their game. Pages could be written on the relationship between Holmes and Watson, and even the most ardant critics must have shed a secret tear when the Doctor was reunited with Amy Pond for Christmas dinner.

Stephen Moffat served up two exquisite slices of Christmas pudding. Okay so Doctor Who might have been a little too syrupy, but I was one of those with a wine softened brain who needed something light, happy, family oriented and above all “nice” to enjoy on Christmas night. It worked for me.

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Happy New Year – Welcome to my revamped Blog Site

In the last month we’ve been wind beaten and chilled to the bone. But the festive season has been lovely. A great time recharge the batteries and relax with family. Edinburgh sparkles in the crisp winter weather.

Now it’s time to get back in the gym. More fitness classes. More Yoga. And more blogging.

Happy New Year everyone. Have a great 2012.

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