NEW SERIES: Flat Abs Diet and Exercise Program

Hey guys!

Today I am starting my 3 weeks to flat abs series. I’ll be posting pics ALL DAY on my instagramĀ feed (michellecfitness) so hop over and follow for all the goods :)

This is the beginning:

flat abs before

These are my self-professed squishy abs and I’m embarking upon a 3 week journey to see a difference. Why? Um, because I want to! LOL, no really I have noticed some back pain as well and aches and pains popping up, which generally means my core has gotten a bit lazy. So, what’s my plan? It’s easy enough:

Every morning starts with a mug of hot water, apple cider vinegar and cinnamon. This is followed by a Shakeology shake right before my workout.

My workouts are 6 day splits with 2-3 days focused on glutes and shoulders and the rest covering everything else. Here’s the schedule for this week:

Monday: Butt, shoulders, abs, cardio

Tuesday: Arms, boxing, HIITS

Wednesday: yoga

Thursday: Butt, shoulders, abs, cardio

Friday: Arms, Boxing, HIITS

Saturday: 100′s, lower body focus

Sunday: rest and recover

Now, the number 1 rule of flat abs is NEVER SKIP BREAKFAST!

flat abs breakfast

I have cut my breads out and opted for oats, cut the creamers or milk from coffee and eliminated ALL sugars. Yeast feeds on sugar and yeast can build in the abdomen causing that bloated feeling.

My goal is to lift heavier and not have any treats or cheats for 3 full weeks. I’ll be out of town for a few days so this should be fun :)

In order to avoid cravings, I plan my meals and snacks ahead of time as preparation is key.

flat abs snack

Herbal teas are my friend, especially green tea and a sweet cinnamon tea that helps quiet the sugar monster.

So, check out the pics on Instagram! If you don’t have it, I’ll be trying to throw some on Twitter or Facebook as well.

Feel free to follow along and let me know what YOU accomplish in 3 weeks :)

Live Loud, Live Fit,

Michelle

Throwback Thursday!

This is one of the first videos I ever filmed :)

It holds a special place in my heart as it stars my adopted older son LOL

Amp up your pushups for a sculpted upper body

Happy Thanksgiving! Your Total Body Slimming Circuit is HERE!

Your Turkey Day Total Trimming Circuit

Happy Thanksgiving!

This Turkey Day workout will torch major calories before the bird. We’ll be igniting the large, fat burning muscles in the body PLUS utilizing peripheral heart action, a method of training which helps raise the metabolic rate and promote greater EPOC (exercise post oxygen consumption). All this means greater calorie burn for you before, during, and after your celebration. Stay tuned down below for some simple Turkey Tummy Tamers!

Burn the Bird Circuit 1:

50 Jumping Jacks

10 Push Ups

50 Alternating Forward Lunges

10 Burpees

Burn the Bird Circuit 2:

20 Triceps Dips (from chair or counter)

50 Plie’ Squats

10 Inverted (Down Dog) Push Ups

50 High Knees (high knee run for count of 50)

Burn the Bird Circuit 3:

10 Jump Squats

High Plank Hold for Count of 30

20 Alternating Plank Knee to Triceps (from high plank pull knee in to same arm)

50 Bicycle Crunches

50 Bridge Hip Lifts

Complete each circuit with little to no rest to increase caloric expenditure. Always remember to warm up and cool down, plus get plenty of fluids. We all have different schedules, so commit to all 3 circuits at least 1 time through. If you have time this morning you can do the whole workout up to 4 xs for maximum calorie torching. If you’re pressed for time, consider doing a couple more rounds this evening. Remember to go at a pace that challenges you the WHOLE time. Your rate of perceived exertion should hang around a 7-8 on a scale of 1-10 (1 being couch potato and 10, nearly needing an ambulance!). Hit it hard and the results will come! Post in the comments below when you’re done!

 

 

BONUS! Turkey Tummy Tamers

We have ALL been there! You did your workout, had your meals, set your goals and vowed NOT to overdo at Thanksgiving dinner…only to overdo anyways and be left feeling bloated and overdone yourself. No worries! I’ve got some of my own tips that really help me on those not-so-stellar eating days :)

  1. Shake it off. What’s done is done and there is no amount of regret, guilt or fat burners that will erase it. You enjoyed your time, so let it go.
  2. Do the math. For you to REALLY gain just 1 pound of fat, you would have to physically ingest 3500 calories MORE than what you use to live. That’s 3500 more than your basal metabolic rate and 3500 more than that awesome workout you accomplished this morning. My guess if for a 140 pound woman, you would have to have taken in 8000+ to gain 1 pound…..I know the pies were good, but really? Chances are that bloated feeling is from water retention. You can breathe now…..and get off the scale for a few days!
  3. Peppermint tea helps with digestion. The human body can only fully digest about 400-700 calories at a time. This is due to the amount of macronutrients the body can physically break down and send where it needs them. On Turkey day we can overdo. After the bustle, fix yourself a cup of peppermint tea to stimulate the digestive system and ease some of the puffy feeling.
  4. Drink water like you’re being paid to do it! Over the next 3 days you’re #1 Goal is to down a gallon (yes, GALLON) of water per day. Flush the system and get the processed goodies (candied yams, green bean casserole, buttery mashed potatoes, canned cranberry sauce, pies, cakes, cookies anyone?) out ASAP.
  5. Yoga is now your friend. Yoga utilizes twisting to relieve tension in the spine, but twisting can also relieve the bloat in the belly as well as that heavy feeling in the legs. Most yoga studios offer a FREE YOGA CLASS the day after Thanksgiving. Grab a buddy and spend an hour finding your ahhhhhh.
  6. Get back on track. Make sure you are ready tomorrow to jump back on clean eating. If you went to family, forgo the to-go bags. If you host, give the food away! If your family doesn’t want it, check the local shelter. Many shelters will take leftovers to feed those less fortunate. Call ahead to make sure. Also, think about making plates for those who are working during the Holiday, or those you see on the street day by day. Part of this season is a spirit of giving. You don’t need the food, so let it go!
  7. Get moving. Don’t sit on the couch moaning about a protruding belly, get up and move. A brief walk can stimulate the digestive system and help ease the achiness of too much indulging.

 

There you have it! Tried, true, and super easy ways to get you back on track to reaching your goals. Come back for some Fun Friday tomorrow and hear answers to your weight loss specific questions.

 

 

Have a Healthy Turkey Day!

Michelle

DVD Review: BOB HARPER TOTALLY RIPPED CORE

OK, as promised I did the Totally Ripped Core from Bob Harper this morning. And, drum roll please………………………….. I LOVE IT! I have yet to find a Bob Harper workout that I do not adore, but I particularly enjoyed this killer workout (note: killer plank series!). Bob’s instruction is precise and clear while being motivating without babying. In all honesty, when a DVD tells me I can put my knees down in a plank, I do so. Bob doesn’t give that option and he counts down so you know there is a light at the end of the tunnel.

Totally Ripped Core is an extremely challenging full body workout that emphasizes core stability, strength, and functionality. Think about it: what movements do you do that do NOT involve your core? DUH, you need to work it. Professionally speaking, this DVD is not really for beginners. When comparing the 2, Jillian Michael’s 6 Pack Abs DVD is way more beginner friendly. I am of the mindset that everybody should try at least 1 of Bob’s DVD’s as they are geared more towards results and less towards making you feel better about your current fitness level. If you’re just starting out, there is a 10 minute segment (still plenty hard) that I would recommend doing twice per week as you build your strength and stamina.

Overall, Bob Harper DVD’s are quickly becoming favorites in my rotations as they NEVER fail to challenge me and improve upon my fitness level. The team demonstrating is in great shape, but doesn’t come across as fitness models. They sweat and get ugly and that is what changes your level. The music inspires movement without overtaking the whole workout.

Check out more at www.mytrainerbob.com

Get up and get moving! Do something awesome this weekend,

Michelle