How Your Abdominals Help Prevent Foot Pain and Shin Splints!

David Grisaffi
Every athlete has wondered how to prevent foot pain and shin splints
during their workouts.  Foot or shin pain can cause you to alter your
stance and limit the weight and duration of your workouts.  It also will
set you back day, weeks or even months. Now if you are training for
something important, even a single part of your training is of the utmost
importance. Miss one….guess what….no first place finish. There are
some simple, easy rules to follow to prevent foot pain and shin splints
during a workout.

In order to achieve this you must have:
• proper shoes
• possibly some foot support if needed.
• good exercise form
• But one the most important parts of your success is a stable core.

When you think about it, they are all inter-related.  The proper shoes
will help with support.  Properly supported arches will help stabilize
your foot, but if your pelvis is like Jell-o, unstable and very loose, your
lower body will endure the pain. The energy from your movement has
to dissipate somewhere…..if everything works correctly; the energy
dissipates out of your body and into the ground. If not, it finds a place
to hide, like joints, ligaments and tendons. Continue reading How Your Abdominals Help Prevent Foot Pain and Shin Splints!

Six Pack Secrets to Chiseled Abdominals

by David Grisaffi

There are six basic aspects of any abdominal workout routine you must master to obtain the six pack abs you have been chasing.  You can do crunches until you toss your dinner and not meet your goal of a beautiful set of six pack abs.  You have to use a comprehensive approach that addresses nutrition (diet), water intake, supplementation, exercises protocol, proper sleep rhythms, and the detoxification of your body.  If you do all of these things you will acquire a six pack of abs and a nice set of obliques to frame around them.


It does not mater what your workout goal is, you will never obtain a set of defined abs if you do not eat properly.  I am not talking about just skipping the fast food crap.  I mean carbs, protein, and the right time to load up on each.  If you have extra weight to lose, you should be careful not to restrict your calories to much when working out. 

Just restrict starchy carbs and useless calories like all sugars. If you restrict calories too much you will lose muscle and water, not the fat cells you want to shed.  Eating a meal that contains complex carbohydrates like rice, pasta, bagels, fresh fruit, or baked potatoes
about 30-60 minutes before your workout will provide a more sustained energy level and the carbohydrates that you need to keep your blood sugar level up. Also consume organic food whenever possible.

What you eat after your workout is just as important as what your have before.  You are going to need the same types of carbohydrates, but you will need to add some protein for muscle repair and growth. I would suggest a recovery meal. The recovery meal serves two purposes: 1) It replaces lost carbs and influences the amount of cortisol (a hormone which reacts to stress) your body will release. 2) It loads up amino acids into your muscle to begin the re-building of muscle tissue. If you miss this window of opportunity you will not gain muscle and lose body fat as fast. If you want more information about recovery meals e-mail me at or see my blog post at

NOTE: Cortisol – Increases blood pressure, blood sugar and reduces immune responses.

All Mighty Water

Hydration is an often overlooked aspect of all workout routines.  If you
do not consume enough water while working out or for that matter during your entire day you have wasted your time and may have caused damage to yourself.  Not enough water equals dehydration.  Drinking sugary/sports drinks, caffeinated beverages only dehydrate your body quicker.  You should try to drink 7 to 10 ounces of room temperature water every 20 minutes while working out.  Water helps to regulate your body temperature; deliver oxygen to your muscle tissues by keeping blood volume elevated. It also assists the kidneys in removing biological wastes, and enhances with fat burning and muscle growth. A good rule to follow is to drink ½ of your body weight in ounces per day.

Continue reading Six Pack Secrets to Chiseled Abdominals