It’s normal to have ups and downs! The road to success is never a straight line. If it was easy, everyone would be in shape. On the contrary, it takes hard work, dedication and determination to persevere when we want to quit. I commend you guys for your strength and commitment to your health and fitness. I applaud you guys for staying in the game. One of the mottos at Bootcamp Barre is, “It ain’t pretty but it will be!” LOL!!!
1.) Friday- CORE day!
I wanted to reiterate that seeing ab definition shows up in women under 18% body fat. You can get your body fat tested at the gym, your doctor, or personal trainers. If seeing abs are your ultimate goal then here are some tips. Are you ready!?!?!
A) Lose the belly fat. Lean muscle shows visible results, so losing belly fat should be your first goal for getting six-pack abs. Cut out all sweets, including cake, soda, ice cream, cookies and candy. Add more lean protein to your diet to give you the proper nutrition for building muscle
B) Drink at least eight 8-oz. glasses of water a day to aid in muscle growth.
C) Eat non-processed foods to reduce bloat and fat. “Whole wheat,” “high-fiber,” “fresh” and “baked” should be keywords to look for when buying foods.
D)Do at least 30 minutes of cardio four days a week. Running, aerobics or dance are all good options for burning stomach fat.
E) Do the plank. Lie on your stomach and lift your chest by placing your elbows and forearms on the ground. Lift your legs by balancing on your toes. Tighten your stomach muscles while keeping your back flat. Hold for 20 to 60 seconds, lower and repeat. Do three to five reps.
F) Do the bicycle. Lie on your back. Bend your knees and hips to a 90-degree angle. Put your hands behind your head and curl your chest forward. Straighten your right leg and bring your left leg toward the chest. While doing this, move your right shoulder to your left knee. Repeat with the opposite shoulder and leg, so that it looks as if your legs are pedaling. Do 12 to 16 reps.
G) Do a reverse crunch. Lie on the floor with both arms at your sides. Pull your knees up so they are at a 90-degree angle. Use your abs to pull your knees toward you chest as you exhale. Inhale as you lower your knees back to a 90-degree angle. Do 12 to 16 reps.
From eHow Health
2.) Food- Eat more!!!
I went to my nutritionist the other day just to check in and see how I was doing. I was very encouraged to see that I have maintained my weight for the last five years!!! That is HUGE!!! I have yo-yo’d pretty much all my adult life and I was really encouraged to see that I kept the weight off. She did tell me that I wasn’t eating enough. I’m trying to get my body fat percentage to go down and I’ve been feeling stuck. Even though I work out hard and eat healthy food, I wasn’t eating enough and also not getting enough sleep. So, I commit to getting to bed earlier and eating more. I’m also on a quest to build more muscle. More muscle=more calories burned:) If you find yourself stuck and you’re not seeing the results you want, it may be that you need to increase your calories and get more sleep.
3.) Mantra for the Day!!! Gratitude!
If you are not grateful for the body you have now, you won’t be grateful even when you reach your ultimate goal weight. What you do today and how you treat your body today will determine how you will treat your body when you get to your ultimate goal weight. The same applies to all areas of your life. You may think, “When my spouse changes then I will treat him/her better.” or “If I had a different boss, I would be a better employee.” or “If I had more money then I will be more generous.” Sorry charlie….what you are doing RIGHT NOW will reflect how you will be even when you accomplish your goals. Actually, this is exactly the kind of attitude that will keep you from accomplishing your goals. You only have the power to change YOURSELF. Not your circumstances, the scale, your spouse, your boss, etc….if you keep waiting, you’ll stay in the same place. So, focus on the good. Keep a gratitude journal. Commit to forming the gratitude habit in 2013. Don’t get out of bed until you have listed at least five things you are grateful for. I promise this will shift your mindset and change your life!
Love you guys and I’m rooting for you:)