The 12 Days of Christmas - Washboard ABS Addition
The 12 Days of Christmas –Washboard Abs Edition
Red and green decorations are out, nostalgic tunes fill 
the airways and the kids are hard at work on their letters for Santa.
the airways and the kids are hard at work on their letters for Santa.I know what's on your list this year and it isn't found at your local department store.
You're wishing for washboard abs—so I've put together "The Twelve Days of Christmas –Washboard Abs Edition" just for you.
Created in the 1930's by psychologist Royal H. Burpee, the burpee (also known as a squat-thrust) is an intense full body exercise that helps burn fat and tone muscles. A burpee is done in the following 5 steps: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to squat position. 5) Jump up with arms overhead.
Stocking up on fiber will do wonders for your abs. High fiber foods are nutrient dense and low in calories. Try these high fiber favorites: raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots.
The first medicine balls were created in Persia over 3,000 years ago, made with sand filled bladders and used by wrestlers as part of their conditioning. Today you can get the same rippling abs by incorporating medicine balls into your exercise routine. Do a sit-up holding a medicine ball at your chest then throw it to a partner as you raise your chest toward your knees; or hold a medicine ball with arms straight up in the air as you do crunches.Too much salt leads to water retention—and that spells disaster for your six pack. Pay attention to the sodium content of your food. Limit salt intake by not eating packaged foods and by putting down the salt shaker.
Who really wants a muffin top? You don't, so incorporate Oblique V-Sits into your routine. Note: The oblique sit up won’t necessarily decrease your waist, however, your waistline will FEEL tighter. I, as well as many clients, have found tight / “moderately sore” abs to provide a psychological advantage that influences better nutrition choices. Perform in 3 simple steps. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side.
Along with fiber, your meals should include lean protein. This will help support muscle growth while controlling blood sugar – all important factors when it come to washboard abs.On the Seventh Day...Give yourself the gift of Sprints.
The days of long slow cardio sessions are long gone. We now know that short intense bursts of cardio is the time efficient way to melt fat.
Sure, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. If you really want washboard abs, then say no to sugar.
gift of Hanging Leg Raises.
This is my “go to” exercise for developing the abdominals.1) Hang from pull-up bar with legs fully extended. 2) Exhale and drive your knees up toward your chest. 3) Inhale as you slowly lower your legs back down.
If you're serious about that six pack then put down the refined and processed carbohydrates. Simple sugars, bleached, processed, and refined foods like white bread, donuts, and bagels really wouldn’t have a place in a supportive nutrition program. They prevent the body from releasing fat and are also easily converted to triglycerides and stored as fat.
Here's another intense exercise that really targets your abs while also burning fat. 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat.
Contact me about my tummy flattening programs that will get you those washboard abs that you're wishing for. Call (330.338.8468) or email today to get started.
Attention LifeStyles Members!
it's back!...
Holiday Sale!
ALL (8) Sessions Personal Training Programs are discounted (includes individual, team, and group training)
thru December 31st, 2011
(8) 1hr Personal Training Sessions.... 336.00 302.00
(8) 1/2hr Personal Training Sessions... 218.5 196.65
Is YOUR waist prepared for the holidays?
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Cranberry Tuna Salad
Here's what you need...- 2 cans wild caught Albacore Tuna, packed in water
- 2 celery stalks, chopped
- 2 Tablespoons low fat mayonnaise
- 1/4 cup dried cranberries
- 1 teaspoon dried dill weed
- Drain and flake tuna in a medium bowl.
- Add all of the ingredients and mix until well combined.
Nutritional Analysis: One serving equals: 195 calories, 9.6g fat, 273mg sodium, 9 carbohydrate, 1g fiber, and 17g protein.
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