How to Lose the Flab (the Right Way!)

Our guest blogger, Trisha DeHall of Cincinnati Fit Body Bootcamp, talks about how the right way to lose the “flab”.  

 

This weekend no less than 6 people told me they needed faster results to get ready for summer.

They all pointed at their ‘flab’ they had below their belly button and they all mentioned how they needed to do ‘more cardio’.

After a slight seizure I educated them on why more cardio won’t do much (if anything at all) for them..
.. what they NEED to do, is spend more time in the kitchen
You can’t out-cardio (or out train for that matter) bad food. AS a matter of fact flat stomachs are made in the kitchen.
Go to Trader Joes and/or Whole Foods and spend major money..

Like, car payment money, on:

– Grass Fed Beef
– Organic Chicken/Turkey, and Wild-caught fish
– Berries of any kind
– Almonds

– Almond Milk
– Flaxseeds or Flaxseed Oil
– Chia Seeds
– Almond/Cashew/Macadamia Butter
– Kale, Spinach, Asparagus, Broccoli – just about any vegetable
– Full Fat Greek Yogurt
– Cottage Cheese
– Kombucha
– Kefir
– Krill Oil/Fish Oil

.. all that stuff

I guarantee, I GUARANTEE, that if this is all you have in your house –
.. then your summer will be very hot

It’s May 6th, you still have a good 8 weeks.

And it’s amazing what you can accomplish in 8 weeks if you don’t second-guess yourself.

Eat the food above – Move 6 days/week – Jumprope/Sprints for cardio – Compound Lifts 3x week – gallon of water/day – 8 hours of sleep – a Quest bar here & there – No vampires in your life (sucking the life out of you)

.. and you’ll be more than good

This is all nothing new, just don’t fall for the whole ‘summer pressure’ thing. Eat right, train right, live right and you’ll be ready come what may.

If you eat clean like stated above, you’ll be turning heads at the beach this summer and feeling good inside and out.

Keep it real at your work, keep it real in your workouts, but keep it VERY real in the kitchen!

 

Beat Your Plateau in 5 Steps

It happens to all of us at some point.

Your workouts are dialed in, and your body is rapidly becoming leaner and more attractive. Friends and family notice and you feel fantastic.

And then it stops.

You are doing everything exactly the same as before except your body no longer responds.

You, my friend, have hit a plateau. It’s a frustrating place to be parked, so read the following 5 steps to get your body back into results mode.

Step #1: Reduce Sugar. A very effective way to restart your results is to reel in your sugar intake. Inspect all of your food for added sugars and eliminate items that contain high calorie sweeteners. This means no sugar, corn syrup, honey or maple syrup.

If you’ve already eliminated processed sugars from your diet, and have still hit a plateau, then it’s time to dig a little deeper by eliminating some of the natural sugars from your diet. Limit your intake of sweet fruits and eliminate dried fruits.

Step #2: Get More Sleep. We are supposed to get an average of eight hours of sleep each night. If you’re not getting adequate amounts of rest, you’re more likely to be hungry, overeat, and gain weight.

When you’re tired, you don’t feel like cooking a healthy meal, and you’re more likely to opt for fast (fattening) food. Then your lack of energy causes you to skip your workouts. And to make matter worse, sleep deprivation causes your metabolism to slow down, slowing or reversing your results. To beat your plateau, make sleep a priority.

Step #3: Drink Only Water. To restart your results you’ll need to make some changes. Sorry, but some of the changes aren’t going to be fun. If you’re one of the millions hooked on soda, alcohol, or other sweetened beverages, then your plateau will stay locked in place until you replace these drinks with water.

Keep in mind that your brain often confuses thirst with hunger. So at the first sign of hunger, don’t grab a snack or calorie-filled drinks. Instead, grab a glass of water.

Step #4: Eat Healthy Breakfast. But not just any breakfast. Your plateau-breaking breakfast should be low in carbs and high in protein. Try eggs, lean breakfast meats, a protein shake, or a mini-muffin made with almond flour.

Fitting breakfast into your busy morning may take some work, but research shows that the habit of eating a healthy breakfast is key to losing weight and keeping pounds off. Set your alarm 15 minutes earlier to give yourself time to eat breakfast

Step #5: Increase Exercise Intensity. It’s time to start taking your workouts more seriously. No more going through the motions, it’s all-out for you. If you want to get back on track with your body transformation, and to keep the fat melting away, then increase the amount and intensity of your exercise routine.

For most people, this is the most difficult lifestyle change of all, but the benefits are enormous. Try to get 30 to 60 minutes of intense exercise on most days of the week. When exercise is a normal part of your everyday routine, you’re more likely to stick with it, and your body will become slimmer and more toned.

The quickest and most permanent way to beat that plateau is through a combination of healthy eating and consistent, challenging workouts.

I’m here to help you meet your fitness and weight loss goals.

You deserve that fit and attractive body—I can help you get it.

Call or email today and together we will overcome your fitness plateau.

Just One Day

Making healthy lifestyle changes can be challenging. Chances are, you’ll encounter an occasional setback. But don’t give up!

Try this: only focus on the day at hand. Don’t allow your mind to dwell on the enormity of your goal, only the very specific lifestyle changes for today. Then wake up and do it again. Before you know it, you will have made huge strides toward achieving your goal.

Easy Baked Halibut5-5-2013

Think that cooking healthy is difficult or time consuming? This recipe will make you think again. Simply combine the flavorful marinade ingredients, brush over the fillets and bake. That’s it! Add a side of veggies and a dark green salad for a delicious fitness approved meal.Servings: 4 

Here’s what you need:

  • 4 halibut fillets
  • 1 Tablespoon coconut aminos
  • Juice from one lime
  • 2 garlic cloves, minced
  • 2 teaspoons fresh ginger, minced
  • 1 Tablespoon olive oil
  • 1 teaspoon toasted sesame oil
  • 2 Tablespoons fresh cilantro, chopped
  • 1/4 teaspoon sweet paprika
  1. Preheat the oven to 350 degrees F. Lightly grease a baking pan with olive oil.
  2. Rinse the fillets and pat dry. Place in the prepared pan.
  3. In a small bowl combine the remaining ingredients. Brush over the fillets.
  4. Bake for 15 minutes, then turn the oven to broil for an additional 3 minutes.

Nutritional Analysis: One Serving equals: 201 calories, 7g fat, 250mg sodium, 3g carbohydrate, 1g fiber, and 30g protein

 

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