Meet Roberto
5 Moves to Melt Belly-Fat Outside the Gym
If you’re noticing a little “extra love” around your midsection, here are some suggestions to get your core toned and tight.
- Walk: Walking is the easiest way to burn fat around the midsection. Purchase a good pair of walking shoes with excellent arch support and walk on different types of terrain such as asphalt, grass, sand and dirt. Make sure you walk at least one hour each day for maximum results. Try walking instead of driving when running errands.
- Jog or Run: Jogging or running provides faster results than walking, but is harder for some people to commit to, and harder on the connective tissue and joints. Even if you jog or run around the block once a day, you will see results within one week. Again, choose the proper footwear to support your arches and protect your ankles, knees and hips from strains and injury.
- Bicycle: Cycling tones the lower body while improving overall circulation. Even if you only do it once a week, pedal for a period of at least one hour for best results. Make sure your bike is the right height for you, and wear protective gear if riding in traffic.
- Crunches: Everybody knows that in order to achieve a flat, tight belly, you must do crunches; and it seems that this is almost everyone’s least favorite exercise. The best way to attack those crunches is to just DO them (make sure you’ve stretched and warmed up first). Start with 2 sets of 15 reps the first week, then gradually increase the reps until you’re up to 100 per set. Results are instantly visible after 3 or 4 sets.
- Swimming: An excellent total body workout, swimming not only tightens and tones the core, but works on the extremities and lateral muscles which are hard to target via other exercises. One or two hours a week is sufficient to produce dramatic results visible within the first month.
Five Essentials for Transforming Your Mind, Body and Spirit
Welcome to Morphe. I’m Roberto Santamarina, CSCS. Through my rigorous training as a Certified Strength and Conditioning Specialist, I am qualified to design and implement safe and effective strength training and conditioning programs, and to provide guidance regarding nutrition and injury prevention for my clients who come in all shapes and sizes. In my current professional practice as a Lifestyle Coach, Strength Coach and Personal Trainer at Morphe, I am passionate about educating my clients on my philosophy of transforming the mind, body and spirit in order to achieve the life they dream of. My five essential recommendations for people who seek a true metamorphosis in their mind, body and spirit are these:
1) Positive Thinking
Everything originates in the mind, so this is the first thing you have to work on. Thoughts produce the spiritual energy that manifests everything in your life, so it is important to practice this at all times.2) Goals
Don’t be afraid to dream big, and don’t shortchange yourself by settling for less than what you really aspire to. Things may take time, but the clearer your personal goals are, and the more you realize why you want them, the closer you are to achieving them!3) Discipline
Discipline is an amazing skill that you acquire by facing your own self-sabotaging resistance and making a firm commitment to conquer it. Discipline means that you honor yourself enough to go after what you really want.4) Listen to Your Body
The human body is a perfect instrument, and we are all capable of enjoying absolute fitness and health. All serious exercise training should be supported by the guidance of a well-trained, intuitive professional, but achieving perfect health and fitness requires a total focus on YOU, and your own physical energy.5) Meditation and Energy Work
Therapeutic energy practices such as Pranic Healing and Meditation take your health and fitness program, as well as your entire life, to another level. This is where the deepest transformation really takes place. Learn to use breathing techniques as a tool to energize as well as relax and heal your body. At Morphe we are proud to offer Pranic Healing Therapy to support your total life transformation. In my upcoming posts, I will offer detailed tips to help you strengthen each of these five areas. Keep visiting my blog to learn more about these essential recommendations and how to put them into practice in your life!
Happy Birthday Roberto!
Well, it's been quite an adventure but for your birthday I'm happy to present you with your new website. All the best! —Dimitry
