Flat Abs

I Got Sick — Now to Make Sure YOU Don’t!

So, I just got over a nasty cold and I found the MAGIC cure — so OF COURSE I had to share!

This stuff honestly really works — I wasn’t taking it as directed which is why I got sick in the first place. I have been using this stuff for the last two years and this is the first time I’ve really gotten sick! No flu shots for this girl!

Gwyneth Paltrow’s Workout Routine: How She Lost 20lbs for the CMAs

Gwyneth Paltrow’s workout routine is the invention of her trainer: Tracy Anderson. Tracy is the one who makes the rules. Her rules are counter intuitive but let’s not dismiss her right away. She might have a clue about what she’s talking about because she’s incredibly ripped and has quite the celebrity following. Plus, she was able to help Gwyneth Paltrow lose 20lbs for CMAs.

Here are the most important things you can learn from Gwyneth Paltrow workout routine:

People Watching at the Gym

I know the topic is not 100% fitness/workout related, but while I was trying to get through my 20 minutes on the StairMaster after my leg workout this afternoon, I couldn’t help but look around at the people in the gym [singlepic=14,260,190,,left] and I just had to share what I saw and thought.

First of all I would just like to say that the gym is a GREAT place for people watching. Yes, I’m totally focused on my own workouts, but honestly there are some VERY interesting characters walking around the gym (at least MY gym) that it’s really hard sometimes not to notice and take a moment during your brief rest and stare (in the most polite way of course).

However, not all stories are silly/annoying/’what are you doing?’ situations, there are those few moments that you take a look at a person who is working SO hard and you are truly inspired…however, that doesn’t happen that often.

Here’s some of the things I’ve seen or thought about when in the gym the last week and thought I’d share:

- A man with two dumbbells in his hands, swaying back and forth, trying to scratch his armpits with the weights in is hands – okay I’m being too polite here – he looked like he was a gorilla. The way he was swaying back and forth – I’m still trying to figure out what muscle group he was working on. Any ideas?

- A man doing a dead lift with a ROUNDed back. I looked at him and could only say, ‘OW. Please sir, straighten out your back, mine really hurts looking at yours.’ (I always wonder – can I say something? Would he be offeneded? I just want to help him not hurt himself…but I’m sure that would hurt his ego if a girl came and corrected him, so I just stay away). [singlepic=13,280,200,,center]

- Some poor man fell on the treadmill. Lost his footing and went face first into the treadmill. Ouch. He was definitely seeing stars, he got up…he was walking and looked okay…now I’m nervous I’ll be the next to fall…

- There are a lot of interesting outfits at the gym. I am always so curious to know what people thought about when they got ready for the gym. You can tell that some people didn’t think, which is totally fine, and others put WAY too much thought into their outfit.  Just be comfortable in whatever you are wearing, that’s all that really matters.

- People who bring coffee into the gym. I’d love to know why. And I can’t imagine after a really hard set going and gulping my coffee to quench my thirst and feeling refreshed and ready for the next one.

Well, I think that’s enough ranting and raving for one day. Hope you had a laugh or a smile or may be able to relate to one of these stories. Honestly, I love the gym and all the interesting people that go there. I will miss seeing them when I have my own gym one day, well, maybe I’ll make sure to go back and visit every once in a while.

I’d love to hear your stories…what are crazy things you’ve seen at the gym?

3 Fat Blasting Moves to Flat Abs

Don’t have time for the gym or a long workout?  Here are three quick moves you can do at home (if you have a stability ball) or right before you cardio session the gym. These three exercises will get your heart rate going and fat burning through your body all day long.

[youtube]http://www.youtube.com/watch?v=IyjU165YLXU[/youtube]

Start Your Day With a Smile

Start your day with a smile and maybe a laugh.

Its nothing scientific, but it truly helps you see through the bumps in the road. Keeping a positive attitude and outlook on life, will help you reach your goals faster, whatever they may be!

Watch this video…and you’ll be SURE to start your day with a smile!

[youtube]http://www.youtube.com/watch?v=Fk-1mla0LeU[/youtube]

Lower Your Sugar, Lower Your Risk

“Nobody’s a natural. You work hard to get good and then work to get better. Its hard to stay on top.” Paul Coffey

A recent study by the CDC revealed that about 25% of Americans are prediabetic, however only about 4% of them are aware they have the disease.  Those who have prediabetes are at an increased risk for getting Type 2 Diabetes (also known as adult-onset diabetes), especially those who are not aware they have this disease.

What are prediabetes?

This is a disease that is caused when a person has above-normal levels of glucose in their system. Their bodies don’t have enough insulin to help metabolize the glucose. This then causes the glucose to accumulate in the body, causing the body to have high levels of blood sugar, which can lead to serious complications in the long run.

How to avoid prediabetes?

Besides a change in diet (including vegetables, lean meats and nonfat dairy products), research suggests an increase in exercise.  Exercising daily, has found to lower the risk of developing full blown diabetes by 71%.

So…avoid the risk of diabetes and prediabetes with a combination of a healthy diet and exercise. You don’t need to run a marathon – start small, just walking 20 minutes a day and see your risk decrease.

Sleep Better

A new study released in Medicine and Science in Sports and Exercise, a scientific journal from the American College of Sports Medicine, talks about the benefits of exercise and its effects on your sleeping pattern.

Those people who exercised during the day slept better at night, spending less time tossing and turning.  You don’t have to spend hours on the treadmill or in the gym, they found that as little as 20 minutes on the treadmill, three times a week will help you increase your quality of sleep.

So…if you’re having trouble sleeping – get on the treadmill and get ready to feel refreshed and ready to go in the morning!

It’s a Cardio Mind Game

“If you don’t do what’s best for your body, you’re the one who comes up on the short end.” – Julias Erving

Thursday’s Trick to Flat Abs

To keep yourself interested in cardio – change up the equipment. Try out different machines at your gym and find out which ones you like.  There is no point in forcing yourself to use a piece of cardio equipment because everyone else is using it – that will only make you hate the process more.

Try a hill climb on the elliptical one day and sprints the next day on the treadmill. Or try the StairMaster for 20 minutes and then go for a bike ride along a rolling path for another 20 minutes. Keep your mind stimulated and body guessing what’s next and you’ll see your weight loss results and flat abs sooner than you expected.

What’s your favorite cardio workout?

Fast Fat Burning Workout

I’ve changed up the workout routine yet again and it was another kick butt, fat burning, heart pumping workout. It was fun though, knowing that I was burning fat and getting another step closer to my goal.
Today’s workout was based around the idea of high intensity and little rest. I focused on no rest between exercises and 30-40 seconds rest between sets. This type of workout keeps your heart rate up and burning fat for longer.
The workout:
Warm-up: Bridges + Clams
Set 1
Single Leg Machine Leg Press (4 sets/ 10-15 reps)
Calf Raises (3 sets – Regular/Toes In/Toes Out)
Set 2
Dumbbell Chest Press (20/15/12/10 – Increased weight on 3rd set)
Supine Lat Pulldown (4 sets/8-10 reps)
Set 3
Dumbbell Shoulder Press (Heavier weight 4 sets/8-10 reps)
Resistance Band Flyes (4 sets/20 reps)
Set 4
Machine Assisted Dips (4 sets/10-12 reps)
Stiff Legged Deadlifts (4 sets/15 reps)
Set 5
Crunches (3 sets 50 reps)
Plank (hold for 30 seconds)

I ended today’s workout with 30 minutes on the treadmill – doing an incline walk – focusing on a heel toe walk to work a bit more on the hamstrings.
I made it out of the gym, but we’ll see how I’m walking tomorrow!

3 Chest Press Exercises for Tight Toned Arms

Every woman wants tight toned arms.  Spending hours on the treadmill or elliptical is not going to do the trick.  So, what do you do to make sure that your arm flab goes away?

You need to start lifting weights.

Yes, ladies, I should not be the only woman in the free weight section of the gym. Every woman should get off of the elliptical and join me!

One exercise that is going to help you tone your arms and drop body fat is the Chest Press. Its good for people at every level of exercise because you can easily adjust the exercise to fit your fitness capabilities.

Take a look a the video below, I talk a bit more about the benefits of the Chest Press and go on to show you three variations you can try.

[youtube]http://www.youtube.com/watch?v=phpkAJ7hCf8[/youtube]

Have questions? What did you think? Leave a comment or email me and let me know!