All posts tagged Abs

As Fall approaches, the leaves start to change, the pumpkin craze returns, and school starts up again! Besides New Years, the week after Labor Day is the biggest “Time to Change.” As we put away the bathing suits till 2014, we fantasize how toned and cut our bodies will be next Memorial Day. “It starts after Labor Day! I will go to the gym everyday. I will eat right. I will get in the best shape of my life.”

While we applaud you for your motivation, we fear that it won’t even last till Halloween, but we are here to help! Why is “NOW” be a great time to start? September is 4-months away from January. The most famous time of the year for New Years Resolutions to get fit. Coming quickly just after weeks of holiday parties which consists of over eating, wintery drinks, and warm treats, it is very difficult to just drop everything; however, September is different!

Think of September as a warm up. As an opportunity to start to make the smallest of changes in your diet and workout schedule. Back to school means more of a schedule. If you start to gradually build your mindset to this healthier standpoint, not only will you dramatically see results, but January will bring a wave of motivation to take it to the next level!

Our Top 10 Small Change – Big Results Photo Credit: Golf Digest

  1. Drink More Water!
  2. Don’t Skip Breakfast. Avoid the High Carbs (Bagels, Pastries, Pop Tarts!)
  3. Adopt a Sleep Pattern. “All Nighters” will cause you to reach for sweets to stay awake.
  4. Be Happy! Unhappiness increases your chance of getting sick by 35 percent
  5. Daycation- Give YOURSELF a break from social media. Relax your mind 30-minutes a day
  6. Happy Hour? If you drink alcohol with diet soda, try switching to regular soda, lemonade or iced tea. Artificial sweeteners pass through your digestive system faster, making you feel more inebriated.
  7. Making a Sandwich- Choose Mustard over Mayo. It has no fat, compared with mayo, which has 11 grams and 99 calories in 1 Tbsp.
  8. Smaller Plate- Substitute a smaller plate for a dinner plate. Your mind’s eye will think you ate more than you did
  9. No Elevators! Take the stairs!
  10. SHOP! Go buy a new pair of running shoes and fitness apparel. You will be more motivated to workout when you see yourself in the new outfits.

Start Today! Rid yourself of “All or Nothing.” If you start to make the small changes each day, you will see results. If you drop all “bad food” and workout for hours 7x a week, you will crash and do more harm than good to your body.

There are only a few days left until Memorial Day Weekend. After months and months of hard work at the gym, it is now time to show your body off! Don’t throw away all your hard work while you are out enjoying yourself this weekend. Here are some healthy foods that you should try when you are barbecuing and celebrating the start of summer…

Main Dish: Mozzarella-Stuffed Turkey Burgers

Delicious turkey burgers stuffed with mozzarella and basil served on toasted focaccia with marinara sauce.

Side Dish: Country Potato Salad

An updated version of a potato salad that gets flavor from smoked ham.

Dessert: Strawberry Shortcake

Tender, sweet buttermilk biscuits filled with fresh strawberries and a blend of cream and reduced-fat sour cream.



We took a look at the recent article in the New York Times “Fitness Playgrounds Grow as Machines Go.” For many of us we have participated in one of the popular obstacle course races that have sprung up over the last five years. From crawling in mud to running through color, we sometimes forget we are actually exercising, but if we have so much fun doing that, why do we spend hours doing leg presses and squats? If you haven’t noticed, your gym has now made room for 25lb ropes, box jumps, and sandbags. Ditching some of the more costly gym equipment, gym owners are profiting, but are you profiting from your workout?

The “Recess” style workout will not make you a body builder, but the days of looking like Hulk Hogan are long gone. People want to be fit and sculpted. Pushing your body through an intense obstacle course will help produce those results, but we are not completely sold on this one dimension style workout. If you continue to go through these courses everyday which feature for example, box jumps and squats, you are overtraining your legs. Even if you are not using weight, you are putting emphasis on the same muscles consecutive days.

Photo Credit: www.flickr.com

Photo Credit: www.flickr.com

We are huge fans of functional fitness, but don’t neglect a good day on the weights. There are a lot of great benefits from strength training with free weights. The functional fitness training has helped changed the world of fitness. It takes us back to our days on the playground. Monkey bars, crawling through tubes and playing on rock climbing walls are excellent ways to achieve your fitness goals. Just like anything in life, moderation is key. Find the balance between functional fitness and strength training. Most important aspect is to NOT GET BORED. Your gym has a lot to offer, but if you are tired of going, jog to your local park and enjoy a quality day of grown-up recess!

For more info visit: http://www.nytimes.com/2013/04/21/fashion/gyms-move-from-machines-to-fitness-playgrounds.html?pagewanted=1&_r=1&ref=style

Everyone wants them… Few have them…

You are do cardio and crunches EVERY NIGHT so why don’t you have ABS? Did you know that you CAN’T spot reduce? That means in order to lose the love handles, you have to lose total body fat. Unfortunately for women, fat is usually first stored in the butt and thighs. Men have it worse! The fat is stored right over those abs.

Crunches only HELP. They build the muscle underneath the fat.

Remember you are NOT FAT, but you HAVE FAT. Time to Lose It!

In order to show the abs, you  must lose the fat. According to BodyBuilding.com, “Your

Photo Credit: www.ign.com

Photo Credit: www.ign.com

metabolism will slow down dramatically 3 hours after a meal so plan to eat once every 2 1/2 to 3 hours. A faster metabolism equals more calories burned and less fat covering your abs.” If you skip out on breakfast you are doing more harm than good! If you eat a healthy breakfast (high protein) within 30-minutes of waking up, you can increase your metabolism by up to 30%

While it is no surprise cardio and weight training help, it is also crucial to get proper amount of sleep. If you DON’T sleep enough, your body will release a hormone called “cortisol” which promotes fat storage. That is a disaster to your abs!!

Rome wasn’t built in a day. Don’t expect to wake up and have abs after just one workout. With 6 weeks till Memorial Day Weekend, now would be the perfect time to Enroll in COREiculum and get those ABS ready for the beach.