If you’ve ever woken up with a stiff back or neck, then you know how bad posture can ruin your day.

For a while, back in my late 20’s, I was making the big mistake of sleeping on my stomach. I couldn’t figure out why my back was killing me.

Eventually I had so much discomfort that I couldn’t even run 30 yards without a shooting pain running up my back.

Fortunately I knew the right exercises to do, and so each day I’d go through this 3 exercise mini-circuit to build my core strength and endurance.

1A) Plank
1B) Side Plank
1C) Bird Dog

  You can watch me demonstrate these exercises here.

Please watch that video…you’ll also help me get to 100,000 views!

Here’s why the plank is so important. According to my friend and low-back pain expert, Dr. Stuart McGill, we need to be able to hold a plank for 2-minutes straight if we want to avoid chronic low-back pain.

When I was injured, I could barely do a minute. But within a few weeks I was back up to 2-minutes. And I still do a 2-minute plank every week for safety.

So if you’re a beginner, start with that circuit. But if you have 6-pack abs, like Bally the Easter Dog, you’re getting a more challenging workout below these funny photos from the weekend…

Bally the Grinch stealing Easter!

4-Minute Core Workout to Fix Your Abs, Back, and Neck

1A) Mountain Climber – 30 seconds
*1B) Iron Cross – 30 second hold
**1C) Stability Ball “Stir-the-Pot” Exercise – 30 seconds
1D) Spiderman Climb (alternating sides) – 30 seconds

*For the Iron Cross: Stand up straight. Hold your arms out to your sides at shoulder height. Palms are open and facing forward. Squeeze the heck out of the muscles in your upper back, rear deltoids, and rhomboids (between your shoulder blades). Hold for 20-30 seconds.

  **Find out how to stir the pot here.

Oh, and one more thing… the Iron Cross is a great exercise for people that are really stiff from sitting in a chair all day or that spend too much time looking down at their phones or laptops.

If that sounds like you, then you’ll love this article on:

  How to get rid of the PAIN in your neck

Taking care of your core and giving you a pain free body,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – Double dose of “pain relief”…

Sometimes we learn the best when we learn the hard way…So don’t be too disappointed in yourself if you’re struggling. What’s done is done. LEARN and move on. Never forget the lesson. Keep getting better every day and never, ever, EVER give up on what is important to you. Make today better than yesterday. Plan for an even better tomorrow, today. Do this every day for rest of your life & amazing things will happen.

You must plan, prepare, and ACT.

“Be an ACTION TAKER, not just an info gatherer. Don’t talk. Do. Get out of your comfort zone. Fail forward. Take personal responsibility. Those that don’t take action will be in the same place a year from now, only older. You are different. You take action. You want a better life, and you deserve it, now go out and get it.” – Bedros Keuilian

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Don’t Invest In a Career. Here Is Everything You Can Do To Build a Life

The world is changing rapidly. The way we live has already changed. The way we work keeps changing. Entire industries are crumbling. Robots are eating jobs. People are scared of losing their jobs. Nobody is safe.

But people are empowered to express themselves more than ever. The opportunities to create, to become a part of a global conversation and transformation are now more than you can ever imagine. There are now more free online resources to help you start and pursue your life’s work.

You can take your idea, business, or career, and turn it into something truly successful and amazing. It’s easier to transform your passion into your job than finding a job that matches your what you love to do.

What will you do with that?

What will your place be in this new, interesting world? Will you have a voice? Will you be a creator, or just a consumer?

You can do something.

Do something interesting, meaningful, different, amazing and truly remarkable. You have a choice. Choose to show your most amazing work to the world.

Inappropriate attention to detail is the reason why you have not launched your work. By all means, get it right but don’t aim for perfection.

Constantly push to evolve your ideas, even if you are not ready to launch your life’s work yet. Don’t get stuck!

“Whatever you dream you can do, begin it. Boldness has genius, power and magic in it. Begin it now.”  Goethe

Be a part of the conversation, and say something remarkable. Create something unique, new, beautiful. Build upon the works of others and transform it into your own.

Don’t be subject to the tyranny of “how things have always been done”. Find your true north and push past the default.

Here is everything you can choose to do to build a life that matters to you

Start a blog, write at least a little each day. Write a book. Or an ebook. Share your tips with others online or through a free ebook. Write poetry and publish it on the web. Create interesting, lovely or funny videos, put them on You Tube.

Create an app that will solve a problem in people’s lives. Become a watchdog to replace the faltering newspapers. Explore the world, and blog about it.

Try something you’ve always been afraid to try, and put it on video. Be yourself, loudly. Start a new company, doing only one thing, but doing it very well.

Start a business that does a service you’ve always wanted, or that you are frustrated with in other companies because the service sucks. Put your heart into something.

Say something that no one else dares to say. Do something others are afraid to do. Help someone no one else cares to help. Make the lives of others better.

Make music that makes others want to weep, to laugh, to create. Inspire others by being inspiring. Teach young people to do amazing things. Write a play, get others to act in it, record it. Empower others to do things they’ve never been able to do before.

Read, and read, and then write. Love, and love, and then help others to love. Do something good and ask others to pass it on. Be profound. Find focus in a world without it.

Become minimalist in a world of dizzying complexity. Reach out to those who are frustrated, depressed, angry, confused, sad, hurt. Be the voice for those without one. Learn, do, then teach.

Meet new people, become fast friends. Dare to be wrong. Take lots and lots of pictures. Explore new cultures. Be different. Paint a huge mural. Create a web comic. Be a dork, but do it boldly.

Interview people. Observe people. Create new clothes. Take old stuff and make new stuff from it. Read weird stuff. Study the greats, and emulate them.

Be interested in others. Surprise people. Cook great food, and share it. Be open-minded. Help someone else start a small business. Focus on less but do it better.

Give people a ride in your car. Use Uber to your advantage. Start an online shop on Shopify. Create and sell stuff on Etsy.

Help others achieve their dreams. Put a smile on someone’s face, every day. Start an open-source project. Make a podcast. Start a movement. Be brave. Be honest. Be hilarious. Get really, really good at something. Practice a lot. A lot. Start now. Try.

If you’re willing to take the risk of sharing yourself and your ideas with the world, you can create value you will be proud of.

Show up everyday and work on your most important life work. Whether the outcome is magnificent or eternal, whether it changes people’s lives, changes the world, changes you or groundbreaking, it matters that you show up.

By focusing on doing the one thing that excites you, you not only give yourself a shot at putting in the effort to become amazingly great at something, but you also make it easier for potential customers or employers to see you as “the guy who’s really great at that thing.”

If you pursue your dreams long enough, compounding takes effect. Momentum will surge. Don’t give up just yet.  Action begets outcome. Outcome begets action. Rinse, lather and repeat and you have momentum. You’ll become unstoppable.

Start. Move, make, create, ship, do. Just start. That’s what entrepreneurs do. They start. They start something. Sometimes it is something big. Sometimes it is a big failure. Either way, they got stuff done.

Don’t invest in a career. Build a life. Take your dreams seriously.

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