The truth about your ABS!

Let’s talk about ab moves that SUCK!

I am always amazed at the amount of people I still see at the gym doing crunches and sit-ups, while they are pulling on their heads, straining their necks (can you say neck ups?), and just doing nothing more than engaging the most superficial layer of their ab region. So not going to help you with those rock hard abs, peeps!

I know you’re probably sick of hearing abs are made in the kitchen, right? But in all honesty, not until I made this my priority in my goals – focusing on everything I ate and drank – did I really start to see my abs show up. Don’t even think about giving me the excuses like “but I had babies” or “I have gained and lost so much weight over the years that I can’t ever get my abs back” …I have ZERO tolerance for excuses. Excuses are simply your way of telling me, “Kathy, that’s cute but I don’t WANT TO!”…

So even though our foods and drinks are a huge component of attaining the abs we are seeking – what we do and what we don’t do in our workouts is also super duper important and will create those defined abs like you’ve always wanted.

So let’s break it down into FACTS first. What helps with getting a flat and tight ab section:

 #1: We start by burning off the layer of FAT first!

Plain and simple, we can’t spot reduce fat. If you simply train your abs daily you will never see (or enjoy showing off) your abs in the first place. Why? Because you most def have a six pack but it’s covered up by that sexy layer of FAT! :-/ You can’t just take part of a “30 Day AB Challenge” and expect to be guaranteed your abs to pop. No matter how many minutes a day and how many new and exciting ab and core moves you complete, you will never lose your body fat in the same order you put it on. Sad, but true. 😦

Our genetics actually play a big role in this truth. We can eat right, we can workout until the cows come home (I still want to know, where did the cows go in the first place?) but those pesky genes are going to be responsible for some of our results. One way to help speed up these results and help to change the shape of our body and abs, is in HIIT workouts. We will cover that in this post too.

LOL!! I'll take my abs with some extra FLUFF on top! ;)

I love the fact that nothing burns fat faster than some high intensity kick ass training…or “HIIT”. This not only works your body, kicks your butt in cardio, makes your muscles scream; but it also works your entire core along the way.

One way to take your current workouts up a notch, is to add 15-20 minutes of explosive movements to the start or end of your workout; or do a conditioning circuit that includes it. Check out this workout as a great example.

The next best way I like to shred body fat is to add in strength training. It’s a common misconception that women will bulk up by lifting weights heavier than their handbags…but not freaking true!!! Remember, the more lean muscle we have on our bodies, the more calories we burn even when sitting on our asses. True story. 😉 Check out this strength workout to see some great results.

I usually cycle through periods of heavier weight training (8-12 weeks) and then bodyweight training (4-6 weeks) depending on my goals, on my schedule and on my time. They are both awesome and effective ways to get a great body, burn some fat and show off your amazing abs!!

#2: Train your entire core section to emphasize those abs

If you really want shredded abs, you need to stop doing the moves you learned in P.E. classes. The truth of it is, you seriously need to focus on strengthening ALL OF YOUR CORE in order to see the abs pop like you want. That means doing moves that use your lower back muscles, your deeper core stabilizers and the layers of ab muscle that protect your organs and keep you standing taller. An example for this is when you take on a new workout or push harder through a tough run, you will feel sore in your core (I like to rhyme every time..lol) even when you didn’t get on the ground and complete any traditional ab moves.

 

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Our bodies are kind of awesome and and protects us against building too much muscle on one side of our body versus the other side. It protects us because of the fact that too much muscle on one side of the body will put added stress on our bones and start to pull us out of alignment.

Still think you can outsmart your body? Dude, it’s freaking INTELLIGENT!!

So be sure you’re adding moves that target your lower back (aka: back core) as well as the different layers of abdominal muscle too!

7 Weeks Out!!!

To get started:

Sign up and complete my 30 Day Ab challenge HERE and then get started with the next program that will help you advance by signing up below for my ONLINE BOOTCAMP CHALLENGE to help you start shredding those abs!

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Nutrition Basics 101

I’m not the most knowledgable person in exact nutrition…but I do know after umpteen years what works and doesn’t work for the average woman. I know how hard it is to get back into shape after pregnancy (and not 1, but 3 1/2); I know how hard it is to stay focused on my goals as a mom.

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I know how stress throws me off and makes me want to eat the entire contents of my refrigerator and pantry, and I’m not partial to what is available. I also know what it means to gain weight and feel out of control. I know what it means to starve myself for as long as I could take it; and then later binge because my body was going crazy for foods, calories and nutrition.

I can go on but I’ll spare the details. Bottom line is that I was at rock bottom. I was working in the fitness industry; leading group exercise classes and training clients all the while knowing what I needed to do to reach my own goals and not quite knowing how to change the problems that were holding me back.

The secret isn’t in finding the right program; the secret isn’t in finding the right diet formula or exercise plan or anything at all. The secret is to get to the CORE of what is holding us back and then finding support to hold onto when we fall.

And fall we will…

The common theme that I’ve been coming up against these days is that we have a zillion and one workout programs; diet products; supplement; vitamins; diet plans; apps; gyms; etc…

and yet, the obesity epidemic continues to GROW.

Why???

Because we don’t want to get to the uncomfortable parts. We don’t want to sacrifice our “quick fixes” or our fast food stops or the weekend binges, etc. It’s too hard, is what I’m hearing.

So the cycle continues. We eat too much. We feel bad. We starve or take diet products that aren’t good for our bodies and then we binge again because our bodies don’t like it and is begging us to wake up.

WAKE UP!! Diabetes, heart disease, high cholesterol, cancer, high blood pressures, and the list goes on. These are not just list of issues “some” people deal with. This is what we are setting ourselves up for and what we are teaching the next generations to do along with us.

Why? Because it’s easy. 

Why? Because everyone else is doing it and we don’t want to standout.

Why? Because we don’t need to right now. 

Start with educating yourself and your family. Start with some simple steps and lead by example. Start right now. Just start.

Not sure how or where to go? I’ll be hosting a FREE webinar on Sunday, May 22nd online.

Time: 6pm PST/ 9pm EST

FREE information and some starting tips and YOU are invited!! How?

To log in via computer or ipad make sure to download www.Zoom.us to your computer or download the zoom app.

Please click the link below to join the webinar: 

Join from PC, Mac, Linux, iOS or Android: https://zoom.us/j/7587096090

Or Telephone:
Dial: +1 646 558 8656 (US Toll) or +1 408 638 0968 (US Toll)
Meeting ID: 758 709 6090
International numbers available: https://zoom.us/zoomconference?m=xI056DWRyjtd0cuokKbeBZ2cXnKRvkbQ

 

**If you can’t attend live or miss the recording, please send me an email and ask for the recorded version: http://www.spazzykay@gmail.com

 

It starts NOW!!!

Tips to losing the last 5-10 lbs

Let’s be honest, those last 5-10 lbs we have to lose always seem to get stuck on our bodies like super glue, right? It’s so much easier to lose the initial weight we have in the beginning of our new programs and goals than these final suckers. Have you ever been stuck at a plateau before and not quite sure what the heck you’re supposed to do either…so you decide to just do the same things over and over again?

Yes, I know this is true cuz I’ve been there too. Definition: INSANITY 

I was always so excited in the beginning of my journey (more times than I care to count) because it just seemed so much simpler to drop those first pounds and inches, right? I mean, you can cut out the sodas, and the sugars and the breads and all of a sudden POOF! The scale responds in the right direction and we think we have found the perfect plan at last!

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But somewhere along the lines, we get stuck. And when I say “stuck“, it’s like those pounds are never going to budge from our bodies! I know for me, it’s happy to sit in my waist and hips. ugh….

Excitement….gone…

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So what’s a girl to do? I’m so glad that you asked! 😉 This is my honest and real life recipe for getting to your goals for good.

Let’s start with our workouts (cuz honestly, it is the easiest thing to focus on first!)

Have you been doing the same workouts and/or exercises for more than 60-90 days?

Since I’ve committed to better progress and change,  I switch my program every 8-12 weeks. It not only keeps my body happy and changing, but it also keeps my mind from getting bored and slacking off. It’s within the 60-90 day time frame, that our bodies have adapted to the workouts and needs a change to be challenged again.

Another important aspect to change is in the workout intensity and the weight selections used in these 60-90 day plans. If you keep doing push-ups on your knees but after a few weeks, you can rock out more than 20 reps without breaking too much of a sweat; it’s time to start with at least one or more reps on your toes to up the ante. How about the intensity in your cardio and weight lifting? Do you just go through it ho-hum style cuz you can…or do you commit to push to your limits as often as possible?

If we aren’t struggling then we won’t change…and honestly, it’s going to be a better idea to just get some extra sleep instead if we aren’t willing to push the extra mile. It’s also important to note that we need to work all areas of fitness; cardio, strength training and flexibility.

If you are scared of lifting weights that are heavier than 5lbs and doing cardio for umpteen hours, you really need to change it up more strength training. True story. This will allow you to lose fat, gain lean muscle and raise your metabolism which all leads to better results than just mere cardio.

Now let’s talk about nutrition. This topic is pretty deep so I’m going to keep it basic but touch on why it’s our first priority if we really want to make lasting changes. Are you someone who eats less than 1200 calories a day? Are you someone who doesn’t count or measure portions and calories at all? Are you someone who just eats “clean” and considers that a success all it’s own? Are you someone who believes you can eat all you desire bcuz you’ll be working out for 2 hours or more in the gym after?

Any of these issues above will lead to the dreaded stall we are talking about. When I got to my breaking point and was sick and tired of going up and down in my plateau of the last few pounds, I knew there was something I needed to change that would push my body into the direction I was working so hard to reach. I just didn’t know what that meant. My solution? Sign up for a bikini competition!

Yes, I did. The. Hardest. Thing. I. Have. Ever. Done.

And I have to say that I’ve run a marathon before.

The reason I share this with you is that the bikini competition was the push I needed to scare myself into making new changes that would WORK. No more dabbling in the process and thinking “I’m close enough and can have this extra treat” 

I put skin in the game. I plopped down money to hire a professional competition trainer to tweak my meal plans and workouts for 6 months. I paid over $700 for my custom-made and crystal blinged out bikini for the competition. I was ALL IN and when I ask my current clients to give me the same focus; I can say that I know what that feels like. It’s scary as all get out. But you know why it’s scary?

No, you don’t have to do what I was going to do; and get on stage in front of judges in a bikini…but you do have to get the heck out of your comfort zone!!

That 5-10 lbs is not just extra “weight”; it’s your COMFORTABLE SKIN!!

#dude!

Okay, here’s the scariest part of all. If you want to truly change your body and lose those last few pounds here is what “ALL IN” means for at least a month or so.

  1. No alcohol (Yes, I said it!)
  2. No whole grain breads, waffles or bagels.
  3. Carbs equal; quinoa, brown rice, sweet potatoes and oatmeal
  4. Cut back or cut out dairy
  5. Cut out sodium.
  6. Get back to basics.
  7. Cut out the FLUFF…you know what I’m talking about!
  8. Go all out and accept no excuses.
  9. Invest in supplements to bridge gaps in your nutrition and help your body repair and recover as needed.
  10. Know what you need for YOUR body and not a cookie-cutter program you find on pinterest. (yes, I said it)

Trust me, if you follow the program and follow what I’m saying, you WILL reach your goals. You WILL enjoy a tight belly and lifted booty and less fluff around the middle. But keep spinning your wheels where you are today and you will likely stay exactly where you are now.

Wanna join me in a challenge to prove it? I’ll be sharing all of my strategies, tips, recipes, food plans, help with typical struggles and help with balance and maintenance once you do reach your goals in my #30DayChallenge

Only the most committed need apply. This is for anyone with 5-20 lbs to lose. 100% guaranteed!

Diet is a 4-Letter word!

 

So, it’s the weekend, right?

I know too many people who take that as a free for all in terms of eating and doing anything they want. I totally get it cuz I always did the same thing before…and then for some reason couldn’t figure out why I wasn’t seeing my results! :-/

hmmmm…seems pretty obvious but maybe not.

I want to share exactly what and why you probably have heard this a zillion times and the reasons they are critical to our body’s success.

We have gone through our entire lives learning from the media. Learning from the diet industry. Learning from other people that share their “thoughts” and “opinions”, right?

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I know from the young age of 11 years old, I thought I had to be on a “diet”…at ELEVEN YEARS OLD!  It was a constant up and down battle with myself and listening to the media, reading magazines and hearing my peers talk about their thoughts and feelings about what the best practices were and what products and secrets would help with the weight loss.

I went to Weight Watchers at 15 and learned how to portion my foods out but I know at the same time I was still filling voids in my habits with the frozen treats that the company provided for sale. I’d eat great for breakfast and lunch and then “earn” a Weight Watchers frozen chocolate brownie cake for my after lunch as a “treat”. Then the same thing for after dinner with another “treat”. Some days, I’d even warm up a frozen Weight Watchers cinnamon roll and eat it with a serving of cottage cheese as my “breakfast”.

Now these are not terrible habits, as I was able to lose 20 lbs initially doing just that. But was it healthy? Could my body sustain this way of eating long term with no negative effects later down the road?

Honestly, it wasn’t ideal in terms of nutrition. This was a simple and effective weight loss system that kept me in the “diet” phase. I could not be in the best shape; inside and outside by following this plan. I mean, think about it…we can always lose weight doing anything that cuts out any food groups or is restrictive in any way for a short time, right? Losing weight is not the issue…keeping it off  and living our healthiest lives possible is where the battle lies.

There are a zillion plus one diets out there at any given time…and counting. Just google the word “diet” and a plethora of calorie and nutrition restrictive programs will pop up. Drink juiced veggies and fruits all day and lose weight! wow! Surprising? Not really, you’re cutting out every other food group that exists so why wouldn’t you lose weight doing this? But could you do this for the rest of your life? Would you want to?

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How about the diet where you eat just protein, veggies and fats? Sure, you will lose weight because you cut out a whole food group! No carbs/grains so that must mean that they are “bad” for us, right? WRONG!! Our bodies require carbs for certain times and energy needs; so in terms of sustaining this way of eating…probably not! (just give it a try long enough and see how grumpy and lethargic you start to feel over time)

How about drinking a “Quick Slim” diet shake 3 times a day and eating a salad for dinner? Of course you’ll lose weight! That’s not the dilemma here either! Have you read what’s inside those “diet” drinks and shakes? Do you know what half of those ingredients are or where they come from? Why would you put that into your body just to lose weight when losing weight is not the issue? Keeping the weight off and feeling good about ourselves is the problem. Get to the root of the problem in order to find the solution. Diets are just bandaids. They temporarily “cover up” the problem but never deal with the solution. So the yo-yo cycle continues..and we call ourselves “weak” and feel we have no real “willpower”.

hmmmmm

Is what you’re doing now helping you long term? Fast forward 5-10 years from today and imagine you practice the same eating and fitness program until then. Will it benefit you more or less in the long run? I’m not saying to get rid of everything we enjoy; heck, I eat cake, cookies and candy regularly and am not interested if someone tells me I can’t have them! What I am saying is that we need to stop pretending that the issue is in losing weight. We can lose weight over and over and over and over again….and you know what? Some of us might be okay with that process. But think about the body and how it takes a beating each time with the weight gain and the weight loss repeatedly done over the years. We break down lean muscle tissue and we replace it with more fat stores than we began with before the word “diet” was introduced into our lives.

So today, in honor of this weekend, choose to treat yourself kindly to 1 or 2 foods or drinks that you enjoy. The rest of your meals and drinks should be chosen based on good nutrition. Stop buying crappy diet foods. Make sure any drink, shake or food you choose is filled with only the best ingredients and fulfills your body’s daily requirements of vitamins, minerals and full nutrition. If you’re overdoing it on the weekends, only to go cold turkey again on Monday…something is off balance.

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It’s not your “diet”…it’s your habits and mindset. I would love to hear from you if you agree or disagree with this! Please feel free to comment below. 🙂