All I Want for Christmas is ABS

Bikini body abs should be a year round thing. Why? Because strong abs indicate killer dedication to your sport and if you work out regularly, guess what? You totally have a sport!

So, how do you GET killer abs and how do you maintain them?

Abs have always been my problem spot. I hold water and fat there like I’m in the middle of a plague. When I eat a few too many treat cals, they tend to party on top of my abs. If I miss workouts, the abs tell me. Now, perhaps they are my problem spot because I have always been most self-conscious about them, but we’ll move on none the less…

Since the holidays are upon us, it would be nice to have a helping hand in the ab department right? Just to be clear, I’m not talking about a clearly cut 6 pack over Christmas. What I am proposing is a holiday without bloating and crying over jeans that OBVIOUSLY shrunk in the dryer…duh. How does that sound? Pretty good right? I mean, how awesome would it feel to wear the same jeans you wore in July on Christmas day? Rock on.

What will it take from you? Easy. I’ll be doing the leg work. I’m going to be posting my workouts and meals via Twitter and Instagram. Now, since my insta feed goes directly to Twitter, you need only follow one and it’s RIGHT HERE. My workouts will consist of DVD’s I have reviewed on the blog. I’ll be totally honest with you up front: I’m doing a blend of Turbo Fire, Chalene Extreme, and P90X2. My diet is pretty basic with no crazy foods you have to travel across the globe to obtain. Don’t own the workouts? You can grab them HERE…OR you can leave a note in the comments with the DVD’s you do own and I’ll let you know a good rotation.

Why DVD’s? This time of year requires no brainer exercise. DVD’s make it possible for you to hit play, go to town, then finish up and get on with life. You can choose ABS, cardio, strength training, etc. based on the time you have available and the energy level you have (always on high right?). In a word, it’s EASY. That’s the key when sticking to a workout regimen, especially during the holidays. Think of it like a trainer in your living room.

The diet is the biggest factor when it comes to flat abs. Be prepared for the basics as I don’t do fancy stuff when flattening abs. I can tell you what I do though: I avoid dairy, wheat, and alcohol during this time. I know, that sounds crazy around the holidays, but it can be done. Moderation will save your life :)

Need an idea of what to expect?

weight training abs

This was earlier this year when I was on Turbo Fire and P90X2 along with my flat abs eating plan. THIS was taken a mere 14 days apart! We don’t starve as that leads to more bloating. You can expect a food pic every 2-3 hours and chances are you’ll have the food on hand. So, leave a note in the comments if you want to join up! We have one month until Christmas…who wants to get their abs going BEFORE the New Year?

Peace, Love and Lunges,

Michelle

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