Four Moves to Fab Abs

Fab abs are as easy as 1-2-3-4.



OK, well it's not that easy. But these are some good tummy tightening moves worth trying.

It's true that you can't spot reduce per se, but the four abdominal exercises explained in the link above will strengthen your core and, with proper diet and cardiovascular exercise which burns body fat, will yield a tighter tummy. More importantly, strong abs help reduce low-back pain which at least 1 in 4 adults suffer from at some point during their life.

So, whether you want to look better in a bathing suit or stave off low-back pain, it is worth incorporating these four moves into your exercise program.

Seal Team

As most of you already know, I was a personal trainer for several years before trading in my sneakers and spandex for my oh so glamorous day job as mom, maid and short-order cook. However, it wasn't until I moved to Denver, where the weather is more often fantastic than not, that I started teaching fitness boot camps. I am now a HUGE proponent of boot camp style exercise. There's something magical about how intense, outdoor group fitness classes can transform you, both mentally and physically.

First of all, there's just no substitute for good old fashion fresh air combined with a friendly ass-kicking. Combine that with an opportunity to meet new people and be pushed beyond your limits and you have the recipe for success. It's also relatively cost-effective. A private personal training session can cost upwards of $70/hour and most boot camps charge around $10-$15 per class. You get the same instruction, experience and motivation for a fraction of the price. And, since every workout is different you are constantly challenging new muscles which is the key to seeing results. Finally, of course, there is the accountability factor. Most of us, by nature, are more likely to keep a commitment if we have made a verbal and/or financial commitment to do so.

Once upon a time my sister-in-law was not much for exercising. Sure, she was always active, you know, working in the garden and chasing children but she would typically not run unless she was being chased. And then she discovered Seal Team training which is essentially an outdoor boot camp that is run by ex-Navy Seals. Can you say, hard core?

Anyway, she absolutely LOVES this training program and has been doing it for a few years and, two years ago, she started running marathons. That's right people, MARA-FREAKING-THONS. The same girl who used to shake her head in confusion when I would say I loved running now chooses to run. I know that she attributes much of her lifestyle change to her experiences with Seal Team. (Alycia, please add your two-cents in the comments about your experiences with this particular program. You've always had nothing but the best things to say about it.)

The reason I'm telling you this is that she recently informed me that Seal Team has just started offering classes in the Northern Virginia area. I know many of you reside in the NoVa/DC area and I thought you might be interested in checking out this program. Spring is here and there really is no better time to get outdoors and get your heart pumping.

For more information, please visit:
www.sealteampt.com

No Excuses Workouts

OK, I admit that I usually don't think much of the workout segments featured on morning television; however, this segment featured on the Today Show this week has some excellent full-body moves that really engage the core. The moves don't require any equipment (you can use paper plates for the "slides") and only take about 15 minutes. And, come on, we can ALL find 15 minutes to do a few exercises at home or while traveling. No excuses friends.

This video segment is another great workout series you can do at home with just a pair of light dumbbells. As you get stronger you can increase the amount of weight you are using. Each move is a "compound" movement, meaning that you are working multiple muscle groups with each exercise. Compound movements are great because they elevate your heart rate and work several muscle groups at a time, increasing your calorie and fat-burn.

These workouts are great for those of you trapped at home with little ones or too busy to get to the gym between full-time jobs, family and busy social calendars. Find 15 or 20 minutes in your day and fire up one of these videos for some full-body strength training. You'll be glad you did.

Also, let's take a moment to give LifeWithLove a big shout-out. She is running a half-marathon this weekend and could use our support. You go girl!

Let's get to work friends, summer is fast approaching!

Meet G'Ma

Hello everyone. This is G'Ma Sally. I was lucky enough to "acquire" Sally when I married her son, Eric. Smart move on my part. Not only does Sally share yummy recipes with me, like the one for her homemade granola below, but she also reminds me that anything is possible with a little hard work and determination. Sally completed her first triathlon at the tender age of 63 and still bangs out century rides with her bike group in Florida. She shows no signs of slowing down and I like it that way.




As we age our metabolisms do slow down, starting at about age 30, but it doesn't have to be the kiss of death. Regular exercise, especially weight training which builds lean muscle mass and elevates our resting metabolic rate, combined with a healthy diet absolutely can thwart the weight gain many assume is inevitable with aging. Grandma Sally exercises at least 5 or 6 days a week and is in better shape than she was in her 30’s, proving that it’s never too late to start an exercise program and see results. Go G'Ma!

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Oatmeal and oat bran are significant sources of dietary fiber, containing a mixture of half soluble and half insoluble fibers. One component of the soluble fiber found in oats is beta-glucans which has proven effective in lowering blood cholesterol.

G'Ma's Granola



Ingredients:
3 c. regular oats (not “quick” oats)
1 c. chopped walnuts
½ cup sliced almonds
½ c. raw wheat germ
2 TBS agave nectar
1/8 c. water
1/4 c. vegetable oil
1 t. vanilla
1 t. cinnamon
½ t. nutmeg
¼ t. salt
Raisins or dried cranberries, optional

Preheat oven to 270

Directions:
Combine oats, walnuts, almonds, wheat germ, cinnamon, nutmeg, and salt in a BIG bowl.
Combine agave and water in a measuring cup; microwave about 7 seconds (to combine mixture). Remove from heat and stir.
Stir in oil and vanilla.
Pour over oat mixture and mix thoroughly.
Spread in 9 x 13 or larger rimmed pan.
Bake for 80 minutes total time, stirring at 30/30/20 minutes.
Once cooled, add raisins or cranberries if desired.
Store in an airtight container.

Serve:
Sprinkle over a big bowl of fresh fruit with some soy yogurt (make sure it is “plain” yogurt as the vanilla and flavored yogurts contain a LOT of added sugar). Also try to make sure the nuts you use are raw or plain rather than salted, as the added sodium is not necessary or good for you.

Fitness Challenge Continued

It would seem we have two camps of readers: those who are already exercising regularly but need some variety in their routines and those who are having trouble motivating to start a new, or resume a previous, exercise program.

So here’s what we’re going to do. Starting this Sunday, Feb 21, for the rest of February and all of March, we are going to challenge ourselves to vary our workout programs and try new things, or we are going to commit to at least 30 minutes of exercise 5 days a week. Either way we are all going to see results and create some new, positive habits. I realize this is a smidge longer than the original 30 day plan but, well, math is hard. I feel like it’s easier to commit to an entire month but I don’t want to wait until March 1 so let’s just consider the extra week a “bonus” week.

My plan is to post fitness and nutrition information and new recipes on the blog each week on Monday, Wednesday and Friday. Five days a week seems like overkill when it comes to health and nutrition information, don’t you think? When I worked as a personal trainer I never saw clients more than 2-3x/week, the rest of the time they were on their own, so we will adopt a similar schedule here on the blog. Of course, if you ever have a pressing question or concern you can always email me and we can use Tuesdays and Thursdays for comments and supporting one another.

For those of you who are just trying to establish some consistency with your exercise program, all you need to do is print the fitness challenge calendar at the end of this post and put an “x” on each day that you do at least 30 minutes of exercise. Like I said, it can be anything you enjoy doing that gets you moving, raises your heart rate and burns some calories. I suggest placing the calendar on your refrigerator as a reminder that you should be going for a walk or exercising instead of mindless snacking.

For those of you that are cardio-queens and never stretch or lift weights, you should pick two days on the calendar each week that you will focus on flexibility (maybe attend a yoga class or do a Pilates/yoga DVD) and/or strength training and mark those days with an “x.”

When it comes to losing weight, people always put the emphasis on cardio. But if you really want to fire your metabolism and blast calories, you need to add some strength training to your workout.

If you need some additional motivation to vary your current cardio routine or to start strength training, I give you my Top 10 Reasons to Lift Weights:

1. Weight training tones your muscles which looks great and raises your basal metabolism...which causes you to burn more calories 24 hours a day. You'll even burn more calories while you're sleeping.

2. Weight training can reverse the natural decline in your metabolism which begins around age 30.

3. Weight training energizes you.

4. Weight training has a positive effect on almost all of your 650-plus muscles.

5. Weight training strengthens your bones reducing your risk of developing osteoporosis.

6. Weight training improves your muscular endurance.

7. Weight training will NOT develop big muscles on women...just toned muscles!

8. Weight training makes you strong. Strength gives you confidence and makes daily activities easier.

9. Weight training makes you less prone to low-back injuries.

10. Weight training decreases your resting blood pressure.


Keep in mind that you don't need a fancy gym membership or expensive equipment in your home in order to start weight training. You can use your own body weight for resistance (think squats, lunges, push-ups and sit-ups) or make a small investment in some dumbbells and an exercise ball. I still do a lot of squats while holding a fussy baby and "baby push-ups," where I press a baby overhead while lying on my back, are still a favorite. The babies love it and, now that they are over the 20lb mark, it's getting challenging!

I do have a TRX suspension system at home which is light-weight, portable and can anchor to a wall or door for a killer full-body workout. It also comes with an exercise DVD that leads you through a fast, effective workout in just 25 minutes, which is all I have some days. But, as I said, you don't need any equipment to get started and I will be posting exercises on the blog that can be done anywhere with little or no equipment.

So, print your fitness challenge calendar and get excited to make some positive changes over the next five weeks!

FAL Fitness Challenge

Many of you have expressed to me that you are having trouble motivating to exercise. You are not alone. It seems everyone these days is busy and overcommitted and, sadly, the first thing to get eliminated from our endless to-do list seems to be exercise. We’ve come to view exercise and “me” time as something that is negotiable.

Somehow we’ve also forgotten this universal truth: our bodies want to move. As humans, we were designed to move. As such, we start to feel better when we give our bodies what they crave, want and need – exercise!

We are going to focus on moving our bodies because it makes us feel better and produces natural endorphins which make us happier, not because we think it will make us skinnier. When we focus on exercise as a means only to weight-loss we put unnecessary pressure on ourselves. Exercise then becomes just one more thing we “have” to do which definitely sucks the joy out of it. And when we don’t find time to fit it in we feel badly about ourselves and start calling ourselves ugly names like 'fat' and 'lazy.'

It’s time to break that vicious cycle.

Until I read this Time Magazine article I was very much a proponent of exercise for weight-loss. I used to slug it out in the gym for countless hours each week in the name of fitness and weight-loss/maintenance. I also used to “reward” myself with various treats for all my hard work that, no doubt, negated any calorie burning exercises I had just completed. I also felt a certain amount of time in the gym bought me equal, if not more, time to be a couch potato. What I’m learning is that, for weight-loss and general health, just being active and moving more throughout the day is far more important than one 30-60 minute bout of exercise. The Time article supports that theory.

Please keep in mind that I’m not suggesting exercise is not important. Far from it. We need to exercise to keep our hearts healthy, bones strong and minds clear. Consistent, more intense exercise is necessary for actually increasing your fitness level or training for an event. However, for general health and weight-loss we just need to be more active each day. This is good news for most of us. It means we can start to squeeze in smaller bursts of activity throughout our day that will have a cumulative positive effect. It means if we don’t make it to the gym or go for a run on a particular day that we can still feel good about taking the dog for a slightly longer walk, parking farther away from the store or doing sit-ups and push-ups while watching our favorite TV show.

For those of you, like my dear friend Kelly, who somehow manage to attend pre-dawn boot camp most days and do pilates several times a week while simultaneously juggling a full-time job, family and unfathomable LA traffic, I applaud you. Please keep doing what you are doing because you help motive the rest of us.

For those of you, like me, who haven’t seen the inside of the gym in more weeks than you can count and have resorted to having your babies shovel the back deck,



and for everyone in between, I offer you the Full At Last Fitness Challenge.

The challenge is simple: for 30 days we will exercise at least 30 minutes a day, five days a week. And by exercise I mean anything you enjoy doing that gets you off the couch and elevates your heart rate. You can walk, dance, jump rope, hit the gym, practice yoga, play hide-and-seek, bike, skip, hop … whatever gets you moving. Enlist your family, partner, friend, FAL blog buddies, and/or children to help you. Everyone can benefit from a little extra movement.

And, you don’t necessarily have to exercise for 30 consecutive minutes. If you are really de-conditioned or particularly pressed for time, split your 30 minutes of exercise up into three 10-minute segments or two 15-minute workouts. Get up 15 minutes earlier than usual and do some jumping jacks, sit-ups and push-ups. Squeeze in a 10 or 15 minute power walk during your lunch break or after dinner. Pop in a fitness DVD instead of watching TV. Do five minutes of squats or lunges in your kitchen while you’re waiting for the water to boil. It all adds up and it all counts.

I’ve read that it takes 21 days to change a habit which is why I’m starting with a 30-day fitness challenge. The hope is that after 30 days we will all be in the habit of doing more and moving more, so our bodies will actually crave this movement, making it easier to continue. I thought about a 60 or 90 day challenge but sometimes a short-term goal is the best way to build confidence and gain a sense of accomplishment. We can certainly create new, loftier fitness goals moving forward but I thought this was a good place to start.

So let's get moving! Who’s with me because this tired twin mommy needs some help and some motivation too!?!