Core Conditioning

Warming Up - Stretching - Avoiding Injuries

Body Conditioning is simple exercise routine and detoxification practice to either improved normal performance, as in physical therapy, or in preparation for sports performance. To get good fitness results, you do not have to submit to a regime of tortuous forced reps or injury-inducing high intensity workouts. Our Body Conditioning is designed to develop natural fitness and to correct postural imbalances that can lead to injuries.

Mastermoves Body Conditioning combines alternating segments of upper and lower body strength exercises for an energizing, NON-cardio type of workout, using the Power Disk and the Focus Bar as tools for alignment, flexibility and coordination. After 2 weeks of practicing Body Conditioning, every person can gradually achieve optimal fitness through a process of exercising with more advanced exercises routines. Body Conditioning is designed to gently improve fitness through the following 3 pillars of fitness:

1. Core Conditioning - This strength and conditioning program focuses on your needs to realign and strengthen your back and neck before more advanced exercises. The program will be practice every day for 15 minutes to strengthen the your weaknesses and achieve optimal strength and conditioning results to prevent injuries. After 2 week you will assess your fitness condition by following the Body Toning program. After completing Body Toning you will decide if you are ready for this level of fitness.

2. Core Nutrition - During your first 28 days of training with Mastermoves, you need to follow the detoxification program as indicated in your instructional manual. Every week you will be following a new nutritional habits into their lifestyle while maintaining the week's previous habits. Over time you will developed a habit of eating and drinking the proper nutrients to produce results.

3. Rest and Recovery - 8 hours of sleep is required to wake up each day, fully recovered and energized. You should feel ready to win the day.

With Mastermoves, you can practice the most portable and effective Core Training program at home, office, gym or hotel - anytime and anywhere. You exercise 15 minutes each morning and 15 later in the day, and in few days you will improve your muscular symmetry, strength, coordination and speed - all the conditions required for your body to perform optimally, no matter what kind of physical of mental activity you do.

Core Nutrition

Most people begin an exercise program designed for weight loss with the intention of sticking with it. However, the majority give up after six months, deciding they simply don't have the time to exercise regularly. Losing weight and keeping it off is a real challenge for most people. That's why it's important to exercise daily and have a balanced nutrition program. Balance nutrition is very simple, a little planning and picking up some healthy snacks can prevent your stomach from steering you into a really unhealthy food choice.
We can help you find ways to decrease calories but still consume the foods you enjoy. We can suggest daily exercises to help you change old habits for new ones. It's important to remember that losing even a relatively small amount of weight can make a real improvement in reducing your risk for diabetes and other serious conditions.

There are three universal principles that apply to anyone:
balance, moderation and consistency.

With all the different exercises programs and diets out there right now, it's easy to become confused about what to eat. Pick up almost any magazine and you will find an article on dieting or food. What I find astonishing is that everybody seems to have a different answer. Who do you believe? Everybody is different, so I cannot answer that question. But I believe there are three universal principles that apply to anyone: balance, moderation and consistency. For instance, when we talk about following a diet: Balance means getting the right combination of protein, carbohydrates, and fat in your meals. Moderation means eating the correct quantity of food required by your body to perform with great efficiency. Consistency means developing the discipline to follow your diet on a daily basis.


Carbohydrates - Carbohydrates are our primary source of energy; they should be carefully selected and included in each meal. The average diet has too many refined carbohydrates. Technology has increased the degree to which foods are refined, and the result is too much low-fibre, high carbohydrate food. Eat more unrefined carbohydrates such as whole grains, beans, vegetables and fruits. Eat fewer refined carbohydrates such as flour and sugar.

Protein - Most people tend to neglect their protein consumption. Everyone (not just bodybuilders!) needs protein to survive. Without protein, muscles cannot repair and they begin to break down. Eat more protein from sources like fish, chicken, turkey, and beans. Eat less protein from high-fat sources of red meat and dairy products.

Fat - Fat is essential. In the quest for a low-fat diet, we have forgotten about essential fatty acids (EFA's), which are the "good" fats. EFA's are responsible for numerous bodily functions. The "bad" fats are the saturated fats; they are responsible for heart disease and high cholesterol. Eat more EFA's from sources like fish, nuts, seeds, and olive oil. Try to eat fewer saturated fats from sources like butter, sunflower oil, and cheese. When one of the above nutrients is missing or in excess, it creates an imbalance. Finding a balance among carbohydrates, protein and fat is a personal process. Some people have a higher metabolic rate and need more energy from carbohydrates and fat. Others need fewer carbohydrates because they have a sluggish metabolism. Experiment with different ratios, but as a general rule, eat more carbohydrates than protein.


The massive quantity of food available makes it very easy to overeat. You have to learn to eat portions that are the right size for your needs. A professional athlete that trains every day for hours will need a lot more food than someone who sits at a desk all day. Eat only until you feel satisfied, not to the point of feeling "stuffed". Remember that your body requires only enough food to meet its energy requirements; anything else is excess calories. With this simple fact in mind, eat portions that are consistent with your weight goals. Eat less if you are trying to lose body fat, and eat more if you are trying to gain muscle. Remember to maintain balance, do not cut out all the fat in your diet in order to eat less.


Applying the principles of balance and moderation to your meals is useless unless you apply them with consistency. Developing a lean, healthy body is a long-term process that requires discipline. If you eat a moderate, balanced diet only sometimes, it is almost impossible to make improvements in your health and fitness. This does not mean that you can never eat candy again. It just means that you should make them an occasional treat. The key is to maintain balance and moderation in the long-run.

Finding YOUR eating plan is a process of trial and error. I am confident that if you follow the principles of balance, moderation and consistency, you will succeed.

By creating a firm and strong stomach, you will stabilize the spine so it acts like a solid foundation for sustaining a good body posture. Core exercise will also tone your torso and abs and keep your lower back healthy, by improving your posture.

By helping you to function better and improving your posture, an effective core exercises program can help stave off painful and debilitating problems. The goal of core training is to work the area that supports your trunk and spine.Regardless your age or physical activity, it’s crucial to develop strong core muscles because they comes into play, just about every time you move any part of your body.

There are sound and valid anatomical reasons for doing core strengthening, which are easy to see, once you understand the relationship between the stomach muscles and the spine. A strong, stable core can make any sport, like tennis, running, swimming, golf and skating, easier. For example, if your spine acts as a powerful base for your legs, you will be able to put more power behind each movement of body with less effort.

If your core is strong, your lower AB muscles will be drawn in towards the spine and help you sit up straight. In essence, core training is an intelligent training structure, because it strengthens weak muscles and imbalances from the inside out.

Important Facts


"Back injuries account for nearly 20% of all injuries and illnesses in the workplace in North America." - The National Institute for Occupational Safety and Health

"Chronic back pain is said to account for more than $2.5 billion lost to the British economy each year" - The British Medical Journal

"Cardiovascular Disease (CVD) continues to be one of the leading causes of death and morbidity among adult." - Canadian Association of Cardiac Rehabilitation

"Excess weight and lack of basic abdominal strength put extra stress on the lower back; back injuries are still the second leading cause of work absenteeism."
- The National Institute for Occupational Safety and Health

Bring Your Body Back to Health!

Introduction to Core Exercises

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Mastermoves Core Training System
Copyright 2013