Women Only Section:
Ladies~ this section is designed to help you to refine and transform yourselves from the inside out. First of all, it is important to see yourselves as beautiful, just they way you are! BEAUTY is in the eye of the beholder and originates from within. (It's a state of mind.) For many years, I have worked with many exceptionally attractive girls. (Former clients include: several Dallas Cowboy Cheerleaders, Miss Texas U.S.A. 98', Miss U.S.A., Miss Dallas, etc.) The amazing thing is that only a few of them actually felt or believed that they were 'pretty'. That always shocked me! Now if those professional 'beauty queens' had distorted views about the way they looked, then I can see how us typical humans might feel! (Why is it that most people only seem to focus on what's wrong with them?) In my eyes, imperfections and flaws can contribute to overall attractiveness. My belief is that we were all designed by the Creator of the Universe who spent 9 months~ "... knitting us in secret." It goes on to state in [Psalm 139] that we that we are all~ "...wonderfully made." Think about that. The Bible states that GOD 'knit' us. Can you imagine GOD, knitting you and I? So,.. 6 days to create the whole World, and yet that much time goes into you and I!? Wow. We were all given the features, height, hair, build, skin, (beauty marks), etc., and even our distinct personalities, mannerisms, etc, that we were born to have. Growing up, I didn't always like the way I looked. As a freshman in highschool, I WAS the skinny 100 lb. weakling! (And looking back, who really cares? Today, I'm a completely different version of that dude.) The point is~ my evolution and transformation has been a gradual one, and so will yours be. But remember this... you are only as beautiful as you feel that you are, in the present! Belief begins within and should not only be based on what that reflection in the mirror might tell ya! (Most of us are 'hyper-critical' anyways, and mirrors can lie!) We should all learn to accept our flaws and (in many cases) our 'imagined' imperfections, embrace where we are in our lives presently, and work diligently and cheerfully to improve what can be changed, IF it even can be. Remember, there are people on this Earth who are a lot worse off than most of us and would love to have our problems! It is important to note~ your body doesn't necessarily define you. (Some of the most 'beautiful people' on the outside, are very ugly inside.) If you feel attractive, you will EXUDE that!!! And, if you feel fat, ugly, un-worthy, and/or whatever other negative impressions you may have then we will sense that, too. Conversely, CONFIDENCE is very attractive! Don't you agree? Maybe your physique is gradually going a certain way. You can change directions! Anyone can. Do it now, if need be. Your journey is YOURS. Think positively, be happy, and put a smile on your face! : ) YOUR facial expression can be the 'rudder' steering your whole ship, or the steering wheel to your entire body! (A smiley or frowny face, can set the course to your day, or even your ENTIRE LIFE!) And finally, ladies, embrace the fact that YOU ARE extremely valuable and lovely, (just the way you are) at this moment in time! Anyone can get in shape. People are doing it all the time! It starts with desire, then discipline follows, and finally comes application. Don't compare yourself with anyone else. You are a unique creation, a 'one of a kind' MASTERPIECE, and an original symphony! Strive to look, feel, and to BE YOUR BEST, everyday! Only YOU know what that CAN look like and what it might take to get there. If that means exercising~ then get with it! Working out doesn't need to be a drag... it can be fun, too! (Especially when you know what you are doing!) It would be my pleasure to show you how! Allow me to provide you with all the guidance, knowledge, and/or motivation that you may need to become your best. (My first book is almost done, so stay tuned and toned.) Yours, truly_ Danny Connolly
Fit and fabulous, at any age!
The attractive woman in the photo above is in her early 60's! Impressive, huh? She has an awesome figure and attitude to match. Lori has been weight training all of her life, and still possesses that child-like enthusiasm and passion for exercise and fitness that we all should strive for! This is what sets her apart, I believe. She LOVES being in the gym. Working out isn't a chore or 'drag' for her... and honestly, it shows. (In an upcoming book I talk about 'Positivity', a Mind-Set to Exercise.) Basically, it explains the reasoning behind why some people are able to transform more quickly or better than others. Ya~ ya,... diet, exercise, hydration, etc., but I feel that happy and enthusiastic people achieve more than those with negative attitudes. A quick point: The human body is able to produce or manufacture many hormones such as seratonin, dopamine, etc. which are 'happy' and natural chemicals~ during exercise! Our mental state while exercising has a lot to do with how much! (You can get on a treadmill 'dreading it', or looking forward to it! The choice is yours!) Just like laughter is more healthy and beneficial for you than depression and sadness is. (Saddness and/or 'stress' is poison, and actually hurts our systems. It's physiological and neurological.) In the above exercise, I have her perform 3 sets of 10-15 reps. These 'suspended' knee-ups require incredible core and upper body strength to not only suspend oneself above the platform, but to also maintain structural integrity while you are crunching or 'raising' the lower torso upward and squeezing the abs simultaneously! (She doesn't touch her feet to the platform for the entire set!) This is an exercise that not most can do, regardless of age! What a success story. Lori is not only super-cute, she is strong, youthful, and RADIATES positive energy! She is one of my all-time stars!: ) D
Women Section (Cont'd)
Women obviously have different goals and aspirations for their bodies than men do. You don't want to look like a man, or train like one. Your bodies crave different foods than men, typically, and have unique nutritional needs like addition iron and calcium and CHOCOLATE to name a few. Muscle tone and definition are goals, yet women still wish to remain flexible and maintain an elongated, ballerina look when possible. It is an art to create a toned, feminine physique while still working to create strength. For women, a different type of strong is necessary. My techniques and methods that I will be sharing in the future, will demonstrate how it is possible to get toned and add strength, while remaining as feminine-looking as desired. I teach my clients how to sculpt and define their figures bodypart by bodypart. Our initial sessions are as much an Anatomy and Physiology lesson, as a workout. Once they've 'dialed in', sculpting becomes rather easy. I have become quite skilled at explaining to my clients how to harden the muscles in the easiest and most 'pain free' way possible. It has become rather easy for me, as I have been honing my craft for the last 14-15 years. I advocate cardiovascular conditioning, strength training, and yoga for most. (Flexibility is crucial.) Women are funny creatures. Y'all will go out and buy a new handbag, or new pair of shoes to make yourselves feel better. My philosophy is simple~ to get my clients so toned, that they will ultimately become more confident in the threads (outfits, shoes, etc.) that they already own! (When you look your best, everything you throw on looks fab!) In my 15-plus years of training clients, the ladies usually have the same requests and concerns which include: slimmer hips, tighter/smaller/higher bottoms, more toned tummies, defined shoulders, more toned triceps, and tighter 'upper' inner-thigh, etc. " I don't want my muscles to look like a man..." ~they sometimes tell me. (Guess what? Me neither!) My first goal with a new client is to explain to them simply how the human body operates and evolves physiologically and scientifically at the cellular level and beyond, so that it then becomes rather simple to shape, alter, or tone it once they 'get' and understand what's going on 'in there'. I teach them the secret to the 'flex', first. Then our focus becomes one precision repetition at a time! The results come rather quickly after that is established. Nutrition wise, we all know how to eat and what foods to avoid.. (Not counting wine, and/or sweets for some of y'all!) Most of us have been taught to do your cardio for a certain number of days and durations, but rarely are you taught how to define AND sculpt your muscles with weights. (I don't know many trainers who can do this and I see so much time and energy wasted in the gym. The goal should be efficiency, right?) Even if it is your own body-weight which works very well, I can honestly say that I've never seen in the current 'Women's publications' the SCIENCE behind the moves, or more specifically~ how to get the most out of each rep! One quick example is the tummy crunch. I've seen 100's of different moves, gimicks, and exercises recommended (from every possible angle), but rarely have I seen an article explain 'when or at what point' to pause on the rep, and why? Or even what different tempos and the speed of repetitions do, or what exactly IS the 'transversus abdominus' role in the movement, or anything about the intensity of the reps! (Which is paramount!) One personal training session with me will be THE MOST informative of your life, and will make your workouts more efficient than ever, I promise you! I am apprehensive to share any more tips at this time, until my book(s) are on the shelves... Stay tuned, and toned! ~DC
[DVDs of my workouts will be available for purchase, soon!]
My 5 favorite moves to tone and sculpt the Legs, Hips and Butt~
#1- 'Traveling LUNGES', a 'DC' favorite!
Let's begin with a basic, yet complex and maximally efficient move. Lunges are a 'standard' trainer favorite, and can be done by most people unless you have knee issues like I do. That said, there are ways to put less stress on the the knees. First of all, notice the depth. Even at this lower range, the front knee is still behind the line of the toes. Only a slight bend is recommended in the back knee, but not too much. If too much bend is placed on the back knee, then it will be forced to 'assist' in the raising of the body from that lowest position. That is a 'no-no' and is somewhat counter-productive. Our focus and goal is to get as much out of 'each rep' as possible, and the FRONT leg side is our focus ALWAYS on this particular move! We are trying to tone not only the front thigh/ quad, but also the (high)inner thigh, and especially the butt and hips! That is why depth is critical to the repetitions success. If you don't get deep enough, then only the thigh (forward one) will be taxed. In fact, only the 3 or 4 deepest inches of the negative/bottom portion of the rep, and the first 3 or 4 inches coming back up most maximally target the glutes and upper inner thigh. The speed of the rep will also play a critical role in each and every one of our reps success or failure. If too much momentum is used, then that 'butt range' isn't stressed, or 'taxed' properly. Think of it this way, ladies. The thigh or quad start off the move by lowering the body.. then, the inner thighs come into play as you get deeper (especially if you can remember to depress/drive the front foot's 'heel' into the floor), and then only as you get to parallel with that front side thigh to the floor is the glute/butt forced to maximally assist as a primary mover! Make sense? Try to do this move by going slow, and PAUSE at that lowest position, and you will become a believer! Last point to make is that 'back leg'. It is to be used ONLY as balance. We are trying to work ONLY the front side leg, butt, and hip! So try to bend 'mainly' the front leg to descend/drop you down, and then try to use as MUCH front side leg as you can to maximize the stress by de-emphasizing the back leg's involvement in each and every rep! There are other 'tips' and nuances to get the most out of this move, but you will have to wait until my book(s) and DVD(s) hit the shelves sometime in 09' ~DC
#2- The 'Side Squat', or flabby-thigh Terminators!
Flabby and un-toned thighs don't stand a chance against this move! In this photo, the model has gone down fairly deep, but still maintains an erect and upright torso positioning which is recommended. Unfortunately, the inner thighs won't get as much stress and work as desired. If our goal is to target inner thighs, outer thighs, glutes, then we need to get you DEEPER on each rep than is depicted here, but the thighs will still get some tone. (Especially the 'outer thigh' and/or 'saddle-bag area' in the photo's depicted range of motion.) If the model's butt/hips were even with the knees at the deepest position, (which is preferred) then the inner thighs and glutes, would 'burn' more! This is also dependent upon the TIME spent at that lowest range of motion. My usual recommendation is to try to hold for 15 to 30 seconds on each rep initially, to 'heat up' the inner thighs and glutes maximally! Then you can spend less time at the bottom position because the 'targeted zone' is now getting HOT! (Sets of 10-16 total reps are usually preferred, with a 3-5 second pause at the bottom.) The up-right torso positioning is key to not force the thighs to dominate the movement which is what happens when a person leans too far forward. One final cool tip is too drive the heel of the shoes only into the floor, as with the lunges. When the front/balls of the feet are pressed into the ground, then the thighs primarily will get more work. The heel (being depressed into the ground) helps to cause the inner thigh, hamstring, and glute/hips region especially, to do more of the work on the repetition. My feeling is that the thigh will get enough work regardless, so let's attempt to target as much of the hips and butt, and 'high' inner thigh as possible. To perform the rep properly, start with a wide stance like is depicted above and squat down to parallel, if at all possible... making sure the knees 'drift' out as wide as comfortably feasible. Then, as you begin to raise up, bring the feet together/about 1-2 feet apart, [Diagrahm #2, below.] BUT BEFORE you come all the way back up, return to position 1 with a wide squat stance, and begin again. The key is to not come all the way up! [See lower photo. Notice how 'tall and erect' her torso has remained.] Squat in one direction 5 to 8 times, then change directions. Two or three sets in each direction is recommended. (2 x 5/5, or 3 x 8/8, ultimately.) " Let em' burn, ladies! " DC~
#3- 'Side Step-Up', or Saddle-bag Kryptoz!
This move is 'Saddle-bag area Kryptonite', if done properly! Stand on a raised surface with a tall and erect upright torso position to begin. Then LEAN forward as you attempt to touch 'lightly' the heel of the lowered leg to the ground or another step of some sort. The hips/glutes on that standing leg will be forced to dominate the move. If you can come down deep enough, the tummy also will be 'taxed' and the core will work most effectively. I always 'draw in' my abs as I perform the movement. (Usually with a barbell on my shoulders, but 'body-weight' works well-enough.) The key to the success of the move becomes apparent is diagrahm 2 (below). If the heel ONLY touches the bottom surface, then the hip (upper/standing leg) never gets a break, and is forced to work the entire range of motion which is the goal here. Try to imagine the 'hip' dropping you down AND slowly raising you back up, not neccessarily the thigh/quad. Last tip is to SQUEEZE forcefully the hip/butt at the upper-most and top part of the rep. (Don't rest at the top! Only 'flex' the hip/butt long enough to start descending down again for the next rep.) Start with 10 -15 repetitions, and eventually work up to 20-25! 2 or 3 sets is sufficient. Saddle-bags 'bye-bye', be gone... short-shorts~ here you come!!! DC
#4- Old school 'butt kicks'!
This move has been around forever, yet still works well! The old-fashioned way wasn't as good as MY VERSION IS. The 'limited' range of motion, and PAUSE at the upper position is critical! This photo depicts the fINISHED position. Notice how it isn't necessary to 'kick' the foot too high. Also, the HEEL of the upper/kicking shoe should be higher than the toes, so focus on DRIVING the heel to the sky. Also, try to come down slowly. (Lower photo, notice how small the range of motion is.) Try to do 3 x15-25 reps/each side, holding and squeezing the butt on the bent-leg side for 3 seconds per rep! Get a fire extinguisher ready for those 'smokin' hot' glutes! -D
#5- Butt/Hip 'lifts'!
The starting position is important. Our goal is to target or stress the bent-leg side butt and hip muscles. You may feel some burn or fatigue in the hamstring, too. In this photo, the 'right' leg is straight, but (below) the left leg is straight, so don't get confused. In this photo, the lift will occur by contracting the left side glute and hip. The straight leg is to 'tax' and challenge the abs and core, in addition to the top of the thigh. Lastly, attempt to 'drive' the bent-leg side HEEL into the floor to emphasize the butt, etc. Suck in your tummy, too, if you can! -D
Position #2
This is where the 'magic' happens! Notice how the model has lifted her entire upper torso off the ground. Less visual, is the 'squeeze'/contraction of the bent-leg side glutes and hips. The longer you hold that upper position and the HARDER you can 'flex' those muscles, the faster your results will come. The tummy and front quad/ thigh on the straight-leg side will begin fatigue, too, but you must concentrate on the bent-leg side only. The ab and left leg thigh (in the photo) are only a bonus! Try to target the butt, primarily. Try to do 3 sets per side, 10 reps each. (3x10/10) (The hold should occur for 3 to 5 seconds EACH REP!) Get ready to rock those bikinis! DC
Suspended 'knee-ups' are a great!
This is one of my favorite tummy moves. I have Whitney perform these almost everytime we are together, and she actually enjoys them. It is an exercise that requires a lot of upper body strength just to maintain a high and upright upper torso position, as the lower body is being lifted up. Notice how the arms (triceps and shoulders, especially) are forced to work excessively to keep the hips/butt/legs off the seat. (The goal is to get as high as possible and to 'hold' for a few seconds before lowering back down. The move is performed by first sitting on a flat bench, or chair like this... and then sucking in the abdominal muscles and lifting the entire lower torso off the seat by utilizing the strength in the arms and core and then 'pausing'. This time spent up in the air maximizes the effectiveness of the move. Try to perform sets of 5 to 15reps! Increase your 'hold time' as you gain strength and confidence. [Whit started off struggling with sets of 5, and now she can do 15 per set with ease!] If you are going to perform ONLY 1 ab move, then choose this one! D
[The bottom photo is the starting position.]
My dvd(s) are coming soon!
I have FINALLY finished shooting the first (3) in a series of workout dvds. (They are being edited currently.) This photo was shot during filming on the second one which focuses on sculpting and defining the upper body and tummy/waistiline for women. They should be ready for purchase in the near future and are instructional in format. They are based on the 'science and physiology' behind toning a swimsuit-season ready figure. Once the form and technique is mastered, the results come rather quickly. Working out doesn't need to be (that) painful, boring, or tedious. When you know what you are doing, it can be fun and EFFICIENT! This is what sets me and my training apart. Science with application. Fitness should be a most fabulous part of your day or night. If it is not, then you are training incorrectly or with the wrong person.
One of the best butt 'toners and lifters', ever!
This exercise is supposed to be a lower back extension or 'hyper-extension' to be exact. I have my clients learn how to 'flex' their glutes early in the repetition for maximum sculpting and 'lifting' results. There are certain techniques to this movement, otherwise the lower back becomes the primary recipient of the move. I will be sharing these, ultimately. Stay tuned, DC_
[The bottom photo demonstrates 'relaxed' arms in the finished position which takes pressure and effort off of the lower back/extensor muscles. The range of motion depicted here is safest on the lumbar vertebrae, too.]
