Who Wants ABS? (or maybe I should just ask who doesn’t to weed out the non-committed folks!) :)

IMG_0953This is for all the beautiful people who have been dreaming and wishing and hoping to one day have a sexy midsection! Is that YOU?? I am pretty sure it’s most of the population! LOL

When it comes to creating incredible abs, even the most effective workout programs can only bring you so far. That’s because you can’t get a flat, hard midsection without losing body fat. No matter how much effort you put into creating a six-pack, no one’s going to see it if it’s covered by a layer of flab.

Seriously, I know! I’ve worked out so intensely and so often that if this was a proven method, I’d have had a six pack for most of you reading this today! 😉  But, alas, foods are the KEY to getting those abs to POP!

If you’re following the dietary guidelines of a fitness program, you’ll automatically be eating the right foods to lose fat as you get in shape. But the following seven principles can give you an extra edge, and will help ensure that the effort you’re putting into your abs will bring you the results you want.

1. Get plenty of protein
Eating enough lean protein promotes fat loss and muscle gain, the two most important elements for developing great abs. It also helps keep you from getting hungry while you’re eating right. You don’t have to gobble down 12-ounce steaks—just eat a normal portion of lean meat, fish, low-fat dairy, or vegetarian protein with every meal, and make sure your snacks contain some protein, too. If you still have a hard time getting enough in your diet, a daily Shakeology shake can be a perfect addition.

By the way, protein is especially important in the morning, when a lot of people don’t get as much as they should. A protein-rich breakfast will help keep your blood sugar steady for hours, preventing the dips that can lead to cravings later in the day. (Try some low-fat chicken sausage, or an omelet with one whole egg and three egg whites, along with fruit or whole-grain toast.) Tell me how much protein do YOU get each day? I see and talk with so many women who DON’T bcuz they think it will “bulk” them up….

NOT! Get that protein in yo face asap! 😉

2.Reconsider your carbs.
Despite the popularity of low-carbohydrate diets, the average American meal is still too high in sugar and fast-burning starches to bring body fat down to ab-baring levels. It’s time to say goodbye to sweetened soda, ditch the Doritos, and save the cake for your birthday. DUH!  If your fitness plan calls for a sports drink before a long cardio workout, or a carb-and-protein recovery drink after resistance training, that’s fine. But the rest of the time, stick with foods that are on the low end of the glycemic index (refer to GlycemicIndex.com for more information)—these foods burn more slowly, so they won’t spike your blood sugar and insulin levels.

3. Have fun with fiber.
Something about the word “fiber” just doesn’t sound appetizing. But high-fiber foods can actually be quite delicious: fresh berries and other fruits, salads loaded with colorful produce, your favorite steamed vegetables or vegetable soup, stews or chili made with beans, chewy whole-grain breads and cereals…You get the picture. (These foods just happen to be loaded with nutrients as well.) High-fiber foods keep you fuller with fewer calories, and they help keep your digestive system working at its best—a double-whammy for getting rid of belly bulge. And “double-whammy” is such a fun word to use that I encourage you to try it out a few times this week!

4. Enjoy some yogurt.
Probiotics, the healthful bacteria found in yogurt and other fermented foods, have been proven to help reduce belly fat. In a recent study in Finland, new mothers who took probiotic supplements averaged smaller waist circumferences—and lower body fat in general—than those who didn’t take probiotic supplements. And while the topic is still controversial, studies have found that eating lots of calcium-rich dairy foods like yogurt may increase overall weight loss. It’s why I eat Greek yogurt and drink my Shakeology DAILY!!

5. Don’t forget to eat.
Tempted to lower your daily calorie count by skipping meals? Don’t. Seriously, I cannot tell you how many women tell me that they don’t know why they aren’t losing weight; since they only eat maybe 1 time a day!!! EXCUSE MOI??????

Going hungry can raise your levels of the stress-related hormone cortisol, which research has found can increase belly fat even in otherwise thin women. And eating too infrequently can lower your metabolism and energy levels, while increasing the chance that you’ll get too hungry and decide to chuck your meal plan entirely. If you’re eating the right foods, regular meals and snacks will keep your body fueled while you’re working toward that strong core. You MUST eat!!! It’s the ONLY way! 😉

6. Drink more fluids. Hydration is important when you’re on a fitness plan, but drinking plenty of water has particular benefits for your midsection. It helps keep your stomach full, so you don’t overeat, and it helps flush out excess sodium to prevent belly bloating. (Eating more potassium-rich foods, such as tomatoes and bananas, will also help in this area.) Plain ol’ H20 can’t be beat, but you can also switch it up with flavored waters, iced tea, and anything else you like to drink that isn’t full of sweeteners. How much do you need? The old rule of 8 glasses a day is a good start, but everyone is different: drink more if you’re exercising or it’s hot out, and drink less if you’re running to the bathroom every 5 minutes.  I will challenge you to drink the recommended amount for fit individuals; 1/2 your body weight in ounces!! So for someone who is 150 lbs; they would need to drink at least 75 oz of water every day! Or a gallon if you are really up to the challenge!

7. …With two exceptions.
It’s time to cut down on those mood-altering substances, coffee and alcohol. Too much caffeine raises your cortisol levels and can impair your sleep, which can lower the production of fitness-promoting hormones. Meanwhile, the proverbial “beer belly” isn’t just the result of extra calories—alcohol actually makes it more difficult for your body to metabolize carbs and fat. Booze also stimulates your appetite and lowers your inhibitions, which can lead to bingeing. The best road to flat abs is no alcohol at all, but if you really like a drink now and then, just have one at a time (and no more than a few a week), and stay away from higher-calorie beers and sugary mixed drinks. Something to seriously consider especially over the weekends, am I right or am I right? (you are SO smart! lol)

If you add these rules to your fitness plan, you’re sure to see faster improvements in your midsection. Of course, there’s an added bonus to eating this way: it’ll keep you healthier, too. That may not be as big an inducement as great abs, but that’s just  for free.

Do you need an added incentive? I have a BUSY MOM’S support group starting first of the month and welcome you to message me today for info on joining. You can succeed and have time for your family AND save money along the way! All thrown in for extra bonus!! 😉

Email me at: http://www.spazzykay@gmail.com

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Everything Happens for a Reason…

What  a day.

Do you ever wake up and want to just throw the covers over your head and go back to sleep; or at least, hide from the day?

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Well, that’s how today started and for most of the day; I felt as though I should have done just that.

But I woke up and got straight to my tasks, workouts, and more. Feeling a bit tired; I decided to take it easier and this thought made me feel better…

For awhile…

Then, I checked my bank statements and noticed some charges that I didn’t recognize.  In looking a bit more closely, I noticed they were three separate charges; from the same company; on the same day; with different amounts.

Huh?

I checked the company name and looked at their website..it turned out to be a survey page.

Uh-oh…

Scrambling, I called the bank and asked about it and they went through the usual questions to find out if I had indeed authorized these payments and forgot…but after some questions and answers, it was clear that this was fraud.

Yes, the fun of that issue.  I went into the bank branch and found out all the steps I must take but good news overall; it will be reimbursed and we will file a claim.

I also had some minor technicalities with some work and management issues but I said what needed to be said and moved on.

Why did I still want to just hide from the world?  Why do we struggle?  It sucks, it hurts and we have to find the strength to carry on.

Then we overcome and become better.  Kind of like when you break down muscles and they rebuild stronger and larger than before.

So instead of chalking today up to a “terrible” and “difficult” day; I am now going to stand tall and know that I overcame and will only be better tomorrow.

What issues are you currently dealing with?  Is there anything you can do to change the circumstances or the outcomes?  If so, do it.  If not, let it go.  Don’t waste time allowing the negativity to suck you in and into the downward spiral.  Decide to push agains the current and come out better.  You will shine and others will look to you when they need strength.

Now, where’s my blankie and cocoa?

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My Pudding Creation

Today has been colder than I’m used to.  I ran 5 miles plus some interval sprints at the end of it.  No matter how hard I was working through it; if I stopped moving, I began to shiver!! The wind was ridiculous!!

So why do you care how cold I was today, right?  (well, really, why are you even reading about it then? haha)  In any case, my nutrition is so important for my training these days and I adhere to my daily intake of Shakeology…

But sometimes the cold shakes just make me…colder!!

So, today I decided to make up my own concoction.  Honestly, I’m not a natural at creating recipes.  I’m pretty good at following another recipe; but you just never know what you’ll get if I’m creating the recipe…

I decided that pudding sounded yummy and here is what I did:

I put 1/3 cup (give or take…kinda guess-timated here) of lowfat cottage cheese (sidenote:  do yourself a favor and don’t ever use the nonfat version of cottage cheese; they are just full of preservatives and taste yucky and aren’t any better for you anyway!) into a blender.  I added my 1 scoop of chocolate Shakeology (but I’m sure you could play around with the other flavors), 1 Tbsp peanut butter (cuz everything is better with peanut butter, right?), 2 packets of Stevia sweetener, 1/2 banana and just enough almond milk to make a creamy (but not runny) consistency.

I whipped it all up and oh my goodness…

IMG_1455I don’t think this picture does it justice.  You can play with the amount of almond milk and cottage cheese you use until perfected but I just had to share!

I actually created a recipe that is amazing!!  And the best news was that when I was done eating it; I wasn’t even COLD!!!  😉

Tomorrow I will be posting a bit about your resolutions and how to make the most of this year; realistically.

Yeah, I did good today!