Choose from the following exercises and perform 15 to 20 reps of each.
One of the best ab workouts that also works your obliques (side muscles) and back is the bicycle. Lying on a mat, put your hands behind your head and gently support your head with your fingers. Lift your knees toward your chest and lift your shoulder blades up off the floor. Twist your body toward the right, bringing your right elbow toward your left knee as you extend your right leg out straight. Switch sides by bringing your left elbow toward your right knee and extending your left leg. Continue in this pedaling motion.
Targeting a tough area to tone—your lower abs—the reverse crunch is another great abdominal muscle workout. Lying on a mat, keep your arms at your sides with your palms facing down. Lift your knees up toward your chest until your knees are bent 90 degrees. Using your abs and avoiding a rocking motion, curl your hips and lower back up off the floor, lifting your legs toward the ceiling. Hold for several seconds and then lower your hips down. Repeat.
To do a trunk rotation, you’ll need a dumbbell or medicine ball. While sitting on the floor, hold the weight near your body, lean back slightly, and bend your knees so your heels touch the floor. Twist your body to the right, hold for a second, twist to the left, and then repeat, twisting to the right next. Front
Planks work your abs as well as your back. Lying face down on the floor, place your forearms on the floor. Lift your body up on your forearms and toes, keeping your elbows under your shoulders. Using your core muscles, hold yourself up for as long as you can until lowering to the floor. Practice your planks until you can hold yourself up for 60 seconds or longer.
Bird Dog Another exercise that works both your abs and back is the bird dog. In a kneeling position with your hands and knees on the floor, raise your left leg up behind you until it’s parallel to the floor. At the same time, lift your right arm up in front of your until it’s parallel to the floor as well. Hold for a second, lower your leg and arm back to starting position, lift your right leg and left arm, and repeat.
Remember that your diet plays a huge part in getting flat, sculpted abs. Cut out all the junk from your diet by eating wholesome, real foods and drink plenty of water.
Most of us think that there are only two ways to handle Holiday food temptations. You could say “No” to everything and get the reputation of being a Grinch. Or you could say “Yes” to everything and end up gaining 5 or 10 pounds.
Let’s explore the following 7 ways to politely turn down Holiday food that’s pushed on you by well meaning friends and family.
Food Push #1: “This is your favorite! Hand me your plate.”
Stalling Response: “I can’t wait to try some in a little bit.”
Why stalling works: By not directly turning the food pusher down, they feel that they’ve won and will drop the subject.
Food Push #2: “Try this new dessert I made, you’ll love it!”
I’m Stuffed Response: “I wish that I had saved some room, but I’m stuffed.”
Why being stuffed works: No one can refute your statement about being full.
Food Push #3: “I made this dish especially for you. Eat up!”
Diet Restriction Response: “Oh man, that looks good! Too bad I can’t eat gluten.”
Why having a diet restriction works: Even the pushiest people are likely to back off when they hear you have a diet restriction.
Food Push #4: The food pusher puts something on your plate without permission.
Spread It Around Response: Take your fork and spread the unwanted item around your plate to make it look like you took a few bites.
Food Push #5: “You are too concerned with dieting.”
Thank You For Noticing Response: “Thank you for noticing the healthy changes I’ve been making. Your support means a lot.”
Why saying thank you works: Sure, the dieting comment was probably made passive aggressively, but nothing is stopping you from taking it as a compliment. Seeing you make healthier choices may be intimidating for friends and family, so approach the subject with understanding rather than defensiveness.
Food Push #6: “Here’s a bag of leftovers for you to take home!”
Take a Break from Cooking Response: “Thanks, but keep the food so that you can take a break from all the cooking you’ve been doing.”
Why saying they’ll get a break from cooking works: Every good host wants to send their guests home with something, but given the option they’d love to have leftovers for themselves as well. Compliment their cooking and let them know that you think they deserve a break over the next few days.
Food Push #7: “We only have this dish once a year – you HAVE to eat some!”
I Want to Live Long Response: “That looks amazing! I’m going to skip it this year so that I can live to see many more wonderful holidays with you.”
Why wanting to live long works: Said with good humor, this drives home a serious point. You are watching what you eat so that you will be around for many more holidays to come to enjoy with your loved ones. No one can deny the importance of this!
Remember that exercise is a huge part of the equation when it comes to achieving weight loss.
Call or email me today and we will get you started on the exercise program that will reshape your body in the New Year.
Spend the next 4 weeks eating like a caveman, with 2 daily exceptions.
Here’s why: Holiday pounds are caused by eating too many foods that are high in carbohydrates and simple sugars.
You can avoid all that by sticking with an eating plan created by our pre-historic ancestors, while still keeping things fun by allowing for 2 small daily exceptions.
This is what you would eat…
As many fresh and fiber-filled vegetables as you want.
- Just no starchy vegetables like potato or corn.
Lots of lean, protein-filled meats and eggs.
- Avoid fried meats
Fruits, nuts and seeds in moderation
- Don’t eat sugar-added fruits, nuts or seeds.
Then enjoy 2 small exceptions…
- Bread or grain product: No larger than the size of your hand.
- Starchy vegetables: Half of a cup.
- Baked goods: Should fit into the palm of your hand.
- Candies or confections: The smaller the better.
- Holiday drinks: 8 ounces.
This plan works because it allows you to indulge in 2 exceptions each day. This encourages you to pick and choose the holiday cheat food that you really love, as opposed to feeling obligated to eat everything in sight.
When you navigate the buffet line at your next holiday party, feel confident knowing that you have a game plan. Stick with salad, vegetables and meats first, then pick out your 2 small exceptions and savor those.
Remember, I’m here to help you meet your fitness and weight loss goals.
Call or email today to get started on a fitness program that will turn your holiday weight gain into a holiday slim down.
- HOWEVER, there comes a time when the body just gets stuck and it’s a good idea to take 24 to 48 hours on a short “cleanse,” to help eliminate cravings, wake up the digestive system, and prepare the body for a new healthier way of eating.
- Figuring out which foods are best for a “cleanse” can be tricky. So many foods feel refreshing and rejuvenating—hot tea, raw vegetables, and fresh fruit come to mind. And with good reason:
Here are some of my faves and why they just might work!
•Artichokes contain antioxidant plant compounds called caffeoylquinic acids, which are used to treat hepatic (liver) disorders because they stimulate bile flow. Bile helps the body to digest fats, and efficient bile flow clears the system of potentially inflammatory substances contained in fatty foods.
•Avocado provides heart-healthy monounsaturated fatty acids and glutathione, a compound that blocks the absorption of certain fats by the intestines that cause oxidative damage AND is essential for liver pathway cleansing.
•Beets -contain betalains, plant pigments that give some beets their deep red color and have powerful anti-inflammatory and fungicidal properties. Betalains promote cell structure, repair and regeneration, especially in the liver—the body’s primary detox center.
•Broccoli -Science has shown that a diet rich in cruciferous veggies reduces the risk of certain cancers. Other cruciferous vegetables include cabbage, cauliflower, Brussels sprouts and kale.
•Dandelion root acts as a diuretic by increasing urine production.
•Green tea is richer in antioxidants than white, black, and oolong teas, even though they all come from the same plant. The caffeine in green tea also gives this energizing drink a diuretic effect, which helps to alleviate bloating by counteracting water retention.
•Onion and garlic are both members of the allium family of vegetables, which provide pungent flavors to foods. These plants contain flavonoids that stimulate the production of glutathione, one of the liver’s strongest antioxidants. As a result, onion and garlic have powerful anti-bacterial and immune-boosting properties.
•Other fresh veggies (greens) are a good source of glutathione-essential for detox of liver pathway. Fresh vegetables can also provide excellent sources of insoluble fiber, which gets the gut moving. Crisp, crunchy raw veggies are highest in this sort of fiber. Think kale, collards, and broccoli!
•Yogurt that contains probiotics – make sure to read the yogurt label – supplies healthy bacteria that fortify the GI tract’s natural flora, aiding digestion and boosting the body’s natural immune responses.
You want to lose weight, and have been trying hard for months without success.
You've heard fitness people refer to 'eating clean' but what does that really mean? The labels on hundreds of different food items proclaim to be 'healthy' but can you trust labels? There are so many misconceptions when it comes to what constitutes as clean eating. What are you eating wrong? Let's dispel the myths and outline your simple, straightforward 3-step guide to eating clean and watch as the pounds melt off.
Step One: Steer Clear of Packaged Foods
Your worst enemy in the fight against weight gain is packaged foods. Yes, even those packages that are described as ‘healthy'.
Step Two: Fill Up on Fresh Foods
Fresh vegetables and fruits are a huge part of your clean diet. The nutrients and fiber found in these natural food items are vitally important for your weight loss journey and your overall health. Eat a variety of fruits and vegetables in all shapes, sizes and colors.
Step Three: Get Plenty of Protein
The cornerstone of your clean diet should be lean protein. Great examples are chicken breast, albacore tuna, lean ground turkey, white fish fillet, whole beans, tempeh and egg whites. Protein is what holds your clean eating plan together, for two reasons. Protein satiates your hunger, keeping you full and keeping your blood sugar stable. This eliminates false hunger and prevents unnecessary snacking. Protein helps to grow and maintain your muscle mass, which increases your resting metabolism. This means that your body will be naturally leaner. For faster results, pair your clean eating with a challenging exercise routine.
What's one of the best weapons against stress?
Working Out Works:
When stress is getting you down, you need something to kick you out of your funk. You need something that makes you feel good. Because every time you exercise, you increase your body's production of endorphins.
In case you didn't get the memo, endorphins are responsible for those good moods you get in after a race or the euphoria you feel while chomping down on a piece of chocolate. However, before you grab a piece of chocolate and skip the gym, remember the end result of each and choose which one will help you battle stress in the long run. (Hint: It's not the chocolate.)
Best Bets: Now that you know exercise reduces stress, you may be wondering which exercises will be most likely to keep you from banging your head against the wall. Ready to learn what exercise you should be performing as you wage war against stress?
Good…stay tuned in 🙂
Okay folks, lets take a look at a typical day for me. I eat bread, pasta, candy, snacks, soda, and more…Just Kidding!!
Step it up – Eat Like a Trainer and Rock that Bod.
Here is what I usually eat:
Breakfast: Protein Bar and berries
Snack: Plain Yogurt and fruit
Lunch: Left over dinner or a turkey lettuce wrap
Snack: Munch on small bag of fresh veggies with dip or maybe an Isagenix protein shake
Dinner: One or two lean pieces of meat (cooked so many ways) and a half plate of cooked vegetables
"You are worth more than those empty calories, eat your way to VICTORY"
-Madalene (boot camper)
1) consistent, challenging exercise and 2) balanced, proper nutrition.
The food you eat prior to and following exercise plays a key role in the overall success of your workout. What you eat and when you eat can either help you burn more calories and build more muscle or it can hinder your weight-loss and muscle-mass goals.
Pre-Workout Fuel. Many people find that exercising first thing in the morning works best for their schedule. For some, this means heading to the gym on an empty stomach. Unfortunately, when you exercise with your body's "gas tank" on empty, your body will start to take the amino acids from your muscles and convert them to the glucose you need for energy.
Therefore, instead of burning fat, you may actually break down your muscle!
In order to burn fat, you need to fuel up with something nutritious an hour before working out. This gives your body enough time to digest the food and make the energy available for exercising.
Replenish Post-workout. The goal of post-workout nutrition is to help muscles rebuild and strengthen following the stress and loss of glycogen they experience during exercise. To replenish energy stores, your muscles need protein and carbohydrates within half an hour to an hour and a half following exercise.
Examples of a post-workout snacks and meals include a four- to six-ounce turkey breast, a green salad with grilled chicken, or a smoothie with fresh fruit and yogurt.
When you skip on the balanced, proper nutrition, you cheat yourself out of the sculpted physique that you should have.
The next time you come to boot camp, lift weights or go to the pool to swim laps, make sure your body is fueled up with the quality carbs, protein, and fiber it needs for energy and stamina. And after your workout, replenish the lost energy.
DO NOT feed your fat by consuming a pre or post workout containing:
· Simple carbohydrates
· Greasy fat foods
Turkey and Veggie Soup
Alright guys, this soup has everything going for it. The base is broth, not cream. It doesn't have any added carbohydrates in the form of rice or noodles. And it's filled with lean ground turkey. I recommend that you make a large bowl and enjoy a few quick leftovers. Remember, take a picture and send it to firstname.lastname@example.org to get your 2pts. Enjoy
Here's what you need…
- 1 teaspoon olive oil
- 2 garlic cloves, minced
- 1 bunch of carrots, chopped
- 2 onions, chopped
- 1 bunch of celery
- 1.3 lbs lean ground turkey
- 4 cups veggie broth
- 1 (14.5oz) can stewed tomatoes
- 1 (15oz) can white kidney beans, drained and rinsed
- 4 ears of corn, kernels sliced off
- 3 Tablespoons tomato paste
- 2 teaspoons dried basil
- dash of salt and freshly ground pepper
In a large skillet heat the olive oil. Add garlic.
- Add chopped carrots, cover for 5 minutes.
- Add onions, and celery. Sauté until soft.
- In another skillet cook the ground turkey over medium heat until fully cooked, stirring often. Drain off excess fat.
- Transfer the veggies to large soup pot and add the remaining ingredients, and the cooked turkey. Cover and cook over low heat for 40 minutes. Add extra water as desired.
Makes 12 servings