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

Advertisements

Bikini Fitness Challenge

Are you envious of fitness models and women who look good in a bikini? Do you just want to FEEL better about your body in general? Either way, you CAN have it and you don’t need any gimmicks or spend thousands of dollars to get there!

533658_10151507241195802_332756619_n

 

If you want to achieve long-term results, you MUST commit to a healthy LIFESTYLE change. Ditch the diet mentality and quick fixes; they are only going to steer you down a viscous cycle of deprivation, unhappiness and lack of health.  I am starting a monthly challenge to help you get in the shape of either a bikini competitor, or just a real-life best version of  YOU; without having the costs of a competitor or fancy gym and trainer fees! 😉

This challenge sets you up for success by showing you how to build a healthy lifestyle you can commit to. It will show you that healthy, clean foods can make you feel amazing and taste delicious. There is a huge difference between just losing weight versus being healthy, lean and fit. It will show you that exercise can boost your mood, energy and self-confidence. It will also teach you that a positive mindset and an optimistic attitude can make all the difference in the world when it comes to the quality of your life.

No more “diets”; commit now to making this four-letter word obsolete from your life.  You will never look back. Kick negative thoughts to the curb. You CAN do this. You have to believe in yourself. “Whether you think you can or you can’t, you’re right”.  If you want something bad enough; you have to search within you for the strength and follow through when things get tough…and believe me, life will try to get in your way and sidetrack you.  Don’t let this happen.

You must remember along your journey that nothing worth having comes easy.  If it were easy, everyone would be in amazing shape.  There are no magic pills or potions to get you there faster.  Stop believing any hype that says otherwise.  You must commit to the fact that transforming your body and life will take hard work, patience, dedication, determination, discipline and deep seated desire to keep going; no matter what.

What is this challenge about?  You will enjoy daily workouts from either a proven fitness plan or my own plan; plus a personalized meal plan that will nourish your body, without adding harmful additives, chemicals or preservatives of any kind.  Your body does not accept these unknown additives as “foods” and can wreak havoc on your goals and ultimately, your health.  I will be your “trainer/coach” for the next few months and you can decide to follow from anywhere of 30 days and on.

Your decision awaits but my next challenge begins soon so don’t wait much longer!

Are you in?  Or are you just going to make another excuse?

What will be included:

Meal Plans (with Vegetarian Options)

Grocery lists

Workouts for all weeks

Motivation and Accountability (help to keep you on track)

Tips on Eating Out

Shakeology for dense nutrition while cutting back calories and supplementing your life

& Personal attention that is available 24/7!

*If not satisfied within 30 days; get your money returned to you!*

If interested, please send an email to me titled: Bikini Fitness Challenge Group – www.spazzykay@gmail.com 

2 Days Out!!!

Are YOU Ready For Summer? I Have an Idea….

581616_10151415831828881_158702634_n (1)Guess what?  There’s only 6 weeks left until summer!!!!

I heard you all gasp with surprise, right?  I know!! It’s time to get into serious mode and move towards our beachy body goals.  What are you going to do?

This is something I’ve done some thinking about lately.  It seems like with each new challenge I take on physically, I need to rebalance once again.  It was grueling on my body to train and run my first marathon this past February; and I lost more muscle mass than I anticipated.  No worries, hit some heavy weight training with Beachbody’s Body Beast program and BAM! muscles are heeeere again!!!! 😉

Now, it’s time to focus once again on my core, balance and flexibility; along with cardio and strength moves tied into a wonderful package of awesomeness.  (seriously, I think my body is addicted to my “rumble roller” and it feels like I’m getting a deep tissue massage every other day!)

The X2 program is amazing; but I need a change up on the food plans.  Ordinarily, I’d follow the plan laid out for me; but what can I say? I’m a bit of a rebel…

So, with all this thinking and planning; I’ve decided to do a 14 day FAT-LOSS meal plan; complete with some additional exercises to mix into my regular plans.  Sounds exciting, right?

Well…actually I’d love to have a few others to take this on with me and see how it goes.

Who’s game?  I mean, if you already have your meal plans, training and accountability all laid out for you between tomorrow and SUMMER; then go for it!!

But I’m thinking you’re a bit intrigued…

Post below if you are keen to take this on with me; or at least get some deets!!!!

The Surprising Benefits Weight Lifting Can Have for Women

The Surprising Benefits Weight Lifting Can Have for Women

By Collette DeBenedetto

As a former female bodybuilder, I’ve always loved the weight room. It’s my sanctuary—my place to strengthen and build the muscular temple of my dreams. Getting physically stronger makes me mentally stronger—and the aesthetic benefits aren’t too shabby either.
Female Bodybuilder
But the thought of having a “bodybuilder” physique, complete with massive biceps and bulky thighs, sends many women running straight for the elliptical, which is sad considering how beneficial a proper lifting regime can be. In this article, I’ll address the concerns you might have about weight lifting and help you answer whether or not Body Beast is the right program for you.

Q. Can women do Body Beast?

Female BodybuilderA. Absolutely. Body Beast is designed to promote muscle growth with limited cardio. That doesn’t mean you won’t burn calories or reduce your body fat. The program uses a technique called Dynamic Set Training that maximizes your muscular pump, caloric burn, and testosterone-filled hormonal cascades in order to create rapid changes in your body composition, whether you are male or female.

Q. How does a woman benefit from weight lifting?

A. As you age, you lose muscle mass. Through weight lifting, you can help offset this and increase your bone density. Women who lift weights during their teen and young adult years benefit as adults. Stronger muscles and denser bones make walking up stairs, carrying the groceries, and lifting your children easier. But that’s not all. When you weight train properly, you can improve your balance and build muscles that protect your joints, which helps ward off injury.

Weight training also has a positive effect on disease control and prevention. According to the American College of Sports Medicine and the American Diabetes Association, people with diabetes can experience “improved insulin sensitivity, improved glucose tolerance . . . and a lower risk for heart disease.” To see results, they recommend strength training at least 2 to 3 times a week.

Q. Will I become huge and burly?

A. No. Women simply don’t have enough testosterone to build bulk like men do. If you’re worried about bulking, focus on how many calories you’re eating. That includes calories from protein. Contrary to another fitness myth, excess dietary protein is stored as fat. Unless you’re supplementing your diet with a testosterone-enhancing hormone cocktail and overeating, it’s almost impossible for a woman to get bulky.

Q. Can I use it as a weight loss program?

A. Body Beast is designed to increase muscle mass. Almost every workout targets muscular hypertrophy (growth). It is not a weight loss program. However, if you use Body Beast in conjunction with a cardio-focused weight loss program such as INSANITY®, TurboFire®, or INSANITY: THE ASYLUM®, you can easily lose weight. Combining a cardio-centric program with a muscle-building program is an ideal way to build a rock-hard body and a strong athletic foundation.

Q. What is the difference between the Huge and the Lean Beast?

A. There are two different Beast training schedules: Huge and Lean, both of which come in the Body Beast kit. If you are solely focused on getting big, follow the Huge Beast schedule. It focuses on building muscle with heavy weights and little cardio. If you choose the Lean Beast schedule, you’ll do more cardio and spend additional time shredding in the third phase of the program, the Beast phase.

Q. Why would a women need testosterone?

A. A woman’s body produces testosterone, just not at the level of a man’s. Testosterone strengthens the libido, provides a sense of well-being, and improves muscle tone. The training in Body Beast increases your testosterone levels so that you benefit from all of the above. Beachbody® does not recommend taking synthetic forms of testosterone as these can shut down your natural testosterone production.

Q. Do I have to eat all that food?

A. If you don’t want to gain mass, use a caloric calculator from a different Beachbody program: P90X®, P90X2®, INSANITY/THE ASYLUM, TurboFire, etc. After you’ve calculated your caloric content, use the portions and recipes in the Body Beast guidebook. The Beast nutritional supplements will also work in your favor as long as you time them correctly (see the answer to the next question).

If you’re looking to be a Huge Beast, stick with the Body Beast guidebook and supplements. Some women want to gain as much mass as possible, and the crux of becoming an Amazon is eating enough.

When I was bodybuilding, I wanted to add muscle to all areas of my body. I did, but I also found that I was dropping clothing sizes as I trained. My plan was similar to the Beast plan in that I ate multiple times of day and my meals were composed of complex carbohydrates, protein, and vegetables. The Beast supplements were not around when I was bodybuilding, but I did supplement with protein bars and protein shakes to help my muscles grow.

Q. Do I have to take supplements? Will they make me too big?

Fuel ShotA. If you want to gain muscle and get big, it helps to add a little something extra to your diet. Body Beast offers four supplements to help boost your performance, your recovery, and your results: Fuel Shot, Hardcore Base Shake, M.A.X. Creatine, and Super Suma. They can work for women as well as men.

Fuel Shot and Hardcore Base Shake contain a mixture of protein and electrolytes as well as carbohydrates to restore glycogen. If you are following a nutrition guide from another program, you probably won’t need to supplement with these unless you’re trying to gain mass or you’re a vegetarian. In the case of the latter, I recommend supplementing with Hardcore Base Shake protein to ensure you’re getting enough protein.

M.A.X. Creatine isn’t necessary for women looking to lose weight, but it is a great supplement if you want to increase your strength gains for short burst and explosive activities. When I’ve supplemented with creatine in the past, I’ve bloated a bit. This is a common side effect. If you’re not comfortable with the extra bloat, cut back on the supplement.

Suma, also known as Brazilian ginseng, is an adaptogen that, according to the Tropical Plant Database, “increases the body’s resistance to adverse influences.” It also normalizes the cardiovascular system, the central nervous system, and acts as an immunostimulant. If you’re a competitive athlete, suma may be on your banned substance list, so please check with your governing body before taking this supplement. Otherwise, it is completely healthy for both men and women to take.

While not all women will be interested in Body Beast, if done correctly, it can add effectiveness to almost any exercise program. But if you’re someone who has always envied Xena’s physique, Body Beast might just be the program to release your inner warrior princess.

Resources:

    • Benton, D., & Donohoe, R. (2011). The influence of creatine supplementation on the cognitive functioning of vegetarians and omnivores. The British journal of nutrition, 105(7), 1100-1105. Department of Psychology, University of Swansea, Swansea, Wales, UK.