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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Embrace the Funny Moments

So, I thought I’d share a funny story that happened this week as we headed out of town on our yearly family beach camping trip.

I rode in one car with my daughter who was driving. (which is so awesome that I don’t have to be behind the wheel at all times these days!) Hubby took the boys in a second vehicle with most of our luggage and supplies.

As we drove along on the freeway, I was zoning out after a rather hectic morning, (I mean, seriously, when you are staying busy with a crazy long checklist, it never fails that things will always come up and work to try and derail your plans. Not so much, luck!)

All of a sudden, my daughter shouts out, “What’s he doing???” in an exasperated and very annoyed tone. (they seem to pick up LOTS of things from their parents…lol) 😉

I glanced to her left and saw a car keeping in line with our vehicle.  She was trying to have them either get ahead or slightly behind us, with no luck.  I didn’t really see the driver but assumed they were just keeping pace and weren’t really aware of how annoying the pace was to my daughter.

For some reason, I decided to make a second attempt to REALLY look  at what this “person” was doing and leaned forward in my seat enough to see that there actually two young men in the other car who were smiling and trying so hard (obviously not successful) to gain the attention of my 18 year old driver.

Apparently my attention surprised them (probably since they didn’t see me as well in the passenger seat) and they finally sped along and stopped their attempts to impress my daughter. She thought that it was hilarious! Here,she was annoyed and then when I explained how they really couldn’t see me until I leaned forward and fixed my attention on them and they both shot looks of “HOLY CRAP! That’s her mom!” bahahahahahaha =D

About five minutes after this happened, the freeway was slowed down and stopped by a highway patrol car. Obviously there was something ahead of us and we were left sitting in a parked car for at least 10 loooooong minutes and we happened to be parked directly behind these “friendly” young men’s car.  They obviously weren’t too thrown off of their antics yet, as they both opened their car doors and jumped out to run all the way around the car and back to their original seats…smiling and laughing and glancing one last time towards my daughter.

Seems like fate fate gave us a good smile after our very stressful morning!!

Do you find humor in your days when you most need it?

My Day at the DMV

So, I had the pleasure of visiting the DMV today.

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Yes, I would laugh at that sentence too!  My 15 year old son was eager to take his written test to attain his driver’s permit and knowing how time consuming that could be; I promptly made an appointment and brought all of his proof of citizenship and identification.

Our appointment was set for 3:00pm.  I decided it would be best to arrive early and hopefully be able to finish faster.

Ha!!!

Upon arriving at the front entrance, I saw there was a long line out of the doorway and figured it must be the people who hadn’t made appointments. (stooopid!!)  I walked into the building and one of the attendants asked if I had an appointment; I happily responded, “yes”…to which she answered, “then go back outside and get in line.”

HUH?  Excuse me?  But I have an appointment!!! 

I figured why fight it and stood in line with my kids, muttering aloud what good is an appointment if you still have to wait in an overly long (and frankly, the only one I saw) line in the sun.  It was funny to see the same reaction with all of the other “appointmentees” who were walking in confidently and being sent back out into the line again…

So, all complaining aside, we were able to be helped soon enough and I figured we were well on our way.  Window 20 was our next stop.  When it was our turn, the attendant asked where our paperwork was.  What paperwork?  Nobody gave me any paperwork…I was just told to stand in that freaking line!! :-/

Needless to say, I was given our paperwork and had to step out of line for window #20 to fill it out.  I quickly returned to the window and gave the paperwork.  The attendant showed me a space where my son was supposed to sign and waived the next person forward….  gaaaaaggghhh….lol

Philip signed the paperwork and we returned to window 20.  He then motioned to another page I had missed…OMG…again, was waved out of line and finished the missing information.  (he snidely told me, “it’s pretty straightforward”…as I huffed away for the 3rd time to fill in some more info…really?)

Finally we were given a ticketed number and told to wait.  One window after another.  Fingerprints.  Photos. Payments. Vision test.  And then finally, the written test secret doorway.

All in all, when he walked out of the secret doorway, it was 2 full hours at the DMV….with an appointment.

The moral of this story is to NEVER EVER EVER go to the DMV without an appointment if you can help it!!! I met some interesting people.  Talked with some nice elderly people (and learned from them that after the age of 70; they have to return to take the test every 5 years)  I guess it wasn’t all that bad!

And guess what?  HE PASSED!!!!

AAAAAGHHHHHH….another teenage driver in the house!!