Crunches and crunches and still no 6 pack!

I hear this complaint over and over again from my friends and clients.  They say they do core work every  day but still don’t have a 6-pack (or even a tighter tummy).

AbsRealistically, you can do crunches all day and still not see a tighter middle if you don’t improve your diet.

That’s right,  diet has more to do with how your middle looks than how long you spend in the gym.  So if you want to rock a 6-pack by next summer, put down the beer and chips!

Foods that help slim your middle include a diet rich in:

  • complex carbohydrates (sweet potatoes, brown rice,  cruciferous vegetables, quinoa)
  • lean protein
  • fish
  • eggs
  • nuts and seeds (in moderation)
  • fruit (apples, berries, grapefruit)
  • leafy greens

So, if you want to have a slimmer middle do you have to give up the occasional helping of fries or chips?  No.  You can indulge here and there (you’re human)!  BUT I will be honest-  if you consistently snack on unhealthy food and eat meals high in salt, fat and sugar you’re wasting your time doing core work in the gym.  You won’t see the results you’re capable of seeing if you don’t CLEAN UP YOUR ACT IN THE KITCHEN.

That’s why the saying goes, “Abs are made in the kitchen”!

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Mom Guilt

My husband sent me a link to a blog post earlier today.   I thought I’d share it with all of you.  Take a second to read it here.

Remember this article next time negative self talk creeps into your brain.  Being a parent is hard.  The hours are long.  It’s and at times parenting can be a lonely thing.  You never know if you’re doing enough or doing “it” right.  You have to trust yourself that you are.  Are you going to get the  “Mother of the Year” award?  No!  And not because you’re not doing “enough” or doing “it” right.  You’re not getting it because that stupid award doesn’t exist.  So stop beating yourself up!

We melt when our little humans smile at us with admiration, love and appreciation; almost as if they’re saying, ” Thank you  for keeping me alive”.  We love their love, but do we really take the time to appreciate the thanks our little creatures express to us?

Perhaps if we spent more time acknowledging the laughter, play, and love our kids show, and less time shouting in our heads, “I should have given them more spinach”, or “I shouldn’t have eaten that ice cream today”  we’d find motherhood a tad less stressful.

 

 

 

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Running buddies

CaymanFace“Hey, running buddy, is it time to go for a run yet?!”

Most people think as a personal trainer I roll out of bed in the morning with my shorts on and running shoes laced up ready to go.  I’m here to tell you that’s not the case.  The moment my alarm goes off the first thought that crosses my mind is to turn off my alarm and go back to sleep.  Of course I would rather stay snuggled up in my warm comfy bed…who wouldn’t?

Two things force my half asleep body out of the bed.  One, knowing how great I feel after I get my workout in, and two, knowing my running buddies are anxiously waiting for me….and I can’t disappoint my running buddies!

Cayman in bed

Every morning I get to start the day hitting the pavement with my favorite four legged friend, our dog, Cayman.  The newest addition to the running group is Callan, my 7 month old baby. Cayman happily welcomed Callan and his stroller to our running pack.  The first few steps getting us all ready to head out the door seems like a major chore.  But once we’re outside and we settle into our groove my head starts to clear, Cayman’s energy starts to drain, and Callan’s little face lights up each time we spot another baby or a dog.  We all get something out of our morning runs; in addition to the time we spend together.

Callan pullup

(Callan practicing his one arm pull ups!)

Studies show exercising with a partner increases your chances of sticking to a workout routine long term.  Reach out to a friend, co-worker, or make a pact with your spouse to start a workout routine.  Or, enlist your family pet and your kiddos and venture out on family fun runs or walks.  Your pets will appreciate it and the fresh air and movement will do wonders for your kids.

Grab a partner, keep each other motivated, hold each other accountable, and work together to tackle your fitness goals!

 

 

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Strength training is for you

Think strength training is only for football players?  Think again.  How do you think those Victoria Secret Models look so good in their swimsuits (and even less)?  They hit the weights!

2AB25FB8A-E267-E176-F73940105CC632FEResearch consistently shows strength training provides a whole host of health benefits (and you don’t need to bench press 200 lbs to reap the rewards).  Engaging in low to moderate intensity strength training sessions 2-3 times per week can do the following:

  • Improve balance and stability
  • Increase caloric burn (post exercise and at rest)
  • Decrease risk of osteoporosis
  • Lower blood pressure
  • Improve posture
  • Increase lean muscle

 

Fearful of starting a strength training routine?  Don’t be!  Start with 2-3 exercises for the upper body and lower body.  Focus on form and start slowly.

Of course if you’re lost as to where to start you can contact a personal trainer (me) for expert advice and guidance!

 

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