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Showing posts with label Fitness. Show all posts
Showing posts with label Fitness. Show all posts
Friday, June 19, 2015
Fit Friday | Summer Fitness Inspiration.
When our motivations are strong, our actions will respond accordingly. At the moment, I'm focused on feeding the habits the bring about a fit and healthy body. I keep this desire "in existence"by filling my senses with various images for inspiration. Today, I'd like to share a few of those inspo pics with you. And since summer is around the corner, I figured that I'd theme this entry around various summer inspired shots.
However you decide to spend your summer, it's worth the effort to make sure you look fabulous doing it.
Saturday, April 18, 2015
Melyssa Ford Fitness Inspiration
I stopped by Bravo's website the other day to check out snippets for upcoming episodes. When I landed on the show page for Blood, Sweat and Tears, my eyes immediately landed on a video thumbnail of Melyssa Ford sharing her work out tips. I clicked right away hoping to learn a little about Melyssa's work out regimen. Unfortunately, the link led me to show clips....no workout video in sight.
There was disappointment, but I was determined find some fitness inspiration. So I did what came naturally, I marched right on over to her instagram to see what's up. I've been out of the gym for a few weeks and luckily, a new location opened up a few miles away. This means no excuses. Sometimes a little motivation is all it takes. I've rounded up a few short vids demonstrating Melyssa's work ethic and drive at the gym. It's no wonder she still looks amazing after all of these years.
Edited to add: Yay, I found it!
There was disappointment, but I was determined find some fitness inspiration. So I did what came naturally, I marched right on over to her instagram to see what's up. I've been out of the gym for a few weeks and luckily, a new location opened up a few miles away. This means no excuses. Sometimes a little motivation is all it takes. I've rounded up a few short vids demonstrating Melyssa's work ethic and drive at the gym. It's no wonder she still looks amazing after all of these years.
Edited to add: Yay, I found it!
Friday, April 3, 2015
Fit Friday | Your ultimate small waist routine.
If you're on Instagram for any length of time, you may have come across young ladies wearing waist trainers in an attempt to shrink their waistline. A tiny waistline is the desire of almost all women because it enhances the hips/thighs, giving us a more curvaceous figure. Clothes fit better when our waistline is toned, and it boosts our confidence like nothing else.
From what I hear, those waist trainers actually do work. But, you've got to wear one pretty much all the time. Nothing wrong with that. Some people are able to do that. But, what if you can activate your inner corset, pulling your tummy inwards in a natural way? Years ago, I knocked out a couple of hundred sit ups every night in hopes of achieving a flatter stomach. In the end, my stomach was stronger, firmer, but not necessarily flatter. I remember a classmate playfully punching me in the belly and being surprised by the firmness of my tummy. I want to pull everything inwards, not make it extra hard. If you have a short torso like I do, rock hard abs make your midsection look wider which doesn't accentuate curves. So I had to give up sit ups altogether and try something different.
When I incorporated the transverse abdominal regimen into my routine, everything changed. Suddenly, I could see a natural cinching of the waist. My tummy flattened naturally. Best of all, it was pretty easy to achieve.
Basically, my routine looked something like this:
1. Reduce overall body fat % by incorporating long walks (3 miles) 3-4 days a week. Or 1 hour on treadmill doing inclined intervals (3-4 days a week).
2. Increase frequency of eating healthy salads, drinking water, eating fruit. (Eating for a small waist)
3. Build lower body with squats, lunges, etc.
4. Incorporate transverse exercises into daily routine.
That's all it took. The results were pretty spectacular. For the first time in my life, I had a tiny waist.
Let's talk more about which inner corset exercise were more effective. I was most consistent with the stomach vacuum. They say the body builders in the 70's would incorporate transverse exercises like the stomach vacuum into their routines which created their caved in waistline. But, some modern bodybuilders have lost the tradition and are sporting larger, more extended abs as a result.
Although stomach vacuums don't feel like you're doing a work out, they are actually pretty effective. Almost like how kegals give you results simply by contracting the muscles inwards. I learned a few variations of transverse exercises but it was always so easy to do a few stomach vacuum exercises in front of the mirror while getting dressed. Strengthening my inner core also encouraged me to engage my core at all times. While on those long walks, I would engage my core. I kept my stomach tight while on the treadmill. I did stomach vacuums if I worked on the computer while standing. Suddenly, I could do ab exercises at any time, anywhere, and I took full advantage. I'm not saying that you shouldn't do any more crunches. I believe every muscle should be worked, but those days of doing hundreds of sit ups for flat abs are over for me.
Along with transverse workouts, I sought to tone the external ab muscles as well. That's when I incorporated the "waist whittler" stretch which lengthened and toned my midsection. Again, this was easy to do so I stayed consistent. Finally, I targeted those hard to reach areas with specific workouts meant to target the lower back fat. Everything worked together to create my ideal results. If you are interested in getting a waist trainer, I'm not gonna stop you. Pairing these exercises with your trainer might even accelerate your result. It's all about having options.
Stomach Vacuum (How To):
Transverse Abdominal Workout
The Waist Whittler (Trimer) Exercise
Waist Trimming Workout (MY FAVORITE WAIST WORKOUT OF ALL TIME)
From what I hear, those waist trainers actually do work. But, you've got to wear one pretty much all the time. Nothing wrong with that. Some people are able to do that. But, what if you can activate your inner corset, pulling your tummy inwards in a natural way? Years ago, I knocked out a couple of hundred sit ups every night in hopes of achieving a flatter stomach. In the end, my stomach was stronger, firmer, but not necessarily flatter. I remember a classmate playfully punching me in the belly and being surprised by the firmness of my tummy. I want to pull everything inwards, not make it extra hard. If you have a short torso like I do, rock hard abs make your midsection look wider which doesn't accentuate curves. So I had to give up sit ups altogether and try something different.
When I incorporated the transverse abdominal regimen into my routine, everything changed. Suddenly, I could see a natural cinching of the waist. My tummy flattened naturally. Best of all, it was pretty easy to achieve.
Basically, my routine looked something like this:
1. Reduce overall body fat % by incorporating long walks (3 miles) 3-4 days a week. Or 1 hour on treadmill doing inclined intervals (3-4 days a week).
2. Increase frequency of eating healthy salads, drinking water, eating fruit. (Eating for a small waist)
3. Build lower body with squats, lunges, etc.
4. Incorporate transverse exercises into daily routine.
That's all it took. The results were pretty spectacular. For the first time in my life, I had a tiny waist.
Let's talk more about which inner corset exercise were more effective. I was most consistent with the stomach vacuum. They say the body builders in the 70's would incorporate transverse exercises like the stomach vacuum into their routines which created their caved in waistline. But, some modern bodybuilders have lost the tradition and are sporting larger, more extended abs as a result.
Along with transverse workouts, I sought to tone the external ab muscles as well. That's when I incorporated the "waist whittler" stretch which lengthened and toned my midsection. Again, this was easy to do so I stayed consistent. Finally, I targeted those hard to reach areas with specific workouts meant to target the lower back fat. Everything worked together to create my ideal results. If you are interested in getting a waist trainer, I'm not gonna stop you. Pairing these exercises with your trainer might even accelerate your result. It's all about having options.
Stomach Vacuum (How To):
Transverse Abdominal Workout
The Waist Whittler (Trimer) Exercise
Waist Trimming Workout (MY FAVORITE WAIST WORKOUT OF ALL TIME)
Friday, March 13, 2015
Fit Friday | Three Ways to a flatter tummy
Today's post is inspired a by recent review of Beautifully Bamboo Tea. In her review, the happy customer shared this:
Great product!, March 8, 2015
By
Nadine -
Great product!!! If I'm not mistaken the tea has kept my stomach from being bloated. My co-workers noticed the difference. I got them interested in purchasing the tea, also my daughter has purchased it.
Her experience has me thinking about summer preparations and how achieving a toned, flat stomach is an absolute must. My biggest problem area is my midsection. I wish I was one of those people with a naturally flat tummy, but that just isn't the case. If I want to appear like I have any semblance of abs, I've got to take deliberate action. Now that summer is approaching, it's time to get serious again and employ the tree strategies that have worked for me in the past.
My midsection often appears bloated and expanded. In my opinion, the biggest contributor is the way I eat. My meals ware pretty much scarfed down as quickly as possible. This allows me to fit in as much food as I can before the feelings of being full start to set in. I'm also confessing that I don't chew my food as thoroughly as I should. Again, this has everything to do with consuming as much food as I can within a short amount of time (what can I say, I love to eat).
But, you know what happened? With mindful chewing, I reached the time threshold where the mind and stomach communicate and tell you that you're full. The more consistent I was with conscious eating and thorough chewing, the less food was needed to fill me up. Soon my stomach, which was once over-expanded, regained its elasticity and began to naturally shrink. Before, I could down several slices of pizza before my mind even noticed. Now, I was full from eating a home made sandwich. Turns out that my stomach was much smaller than I thought. It wasn't long before I was enjoying the flat stomach that I always longer for. It also took away my issue with a sluggish stomach. Overall, the benefits were very much worth it so I'm willing to try it again.
These three strategies have worked well for me in the past so I'm going to use a blended approach to get back on track. On the agenda for today is to pick up some organic leafy greens for salad making. Although I don't plan on going full low carb, I will increase the number of times I eat a salad per week. When I'm not having a salad, I'm use conscious eating to manage portion size. Lastly, I began to incorporate brief jogging sessions in my long walks to burn extra calories.
But that's only half the battle. A flat belly is one thing, but a flat, toned stomach is what's hot in these streets. In phase two of my plan we talk about how to tone up, while keeping the waist as defined as possible.
Monday, February 9, 2015
Four Success Lessons learned from my Fitness Coach
After years of contemplating , I finally decided to work with a personal trainer fitness coach. Actually, he approached me while I was haphazardly working out and asked me about my fitness goals. After sharing my intentions, we discussed how he can help me achieve my desired outcome. Taking my own advice, I decided to say "yes!"
I'm so glad I did because our very first session working together has taught me several life lessons.
LESSON 1: Have a written plan
The biggest difference between my typical workouts and the one with my fitness coach was his structured approach. When I go to the gym, I wander around until I find the machine(s) that catch my fancy. After working on it for a little while, I get bored and move on to something else. My coach, on the other hand, had a clear, well written plan that he'd hold closely and refer back to on a regular basis.
There are times when I approach my day like my fitness coach, with a documented plan of action for the day. Then there are times when I just "wing it." The difference, in outcome, between the two are like night and day. Because of my coach's written plan, I was able to accomplish much more in less time. My sore muscles are a testament to the level of effectiveness from just 1 hour of focused, planned activity.
LESSON 2: You can accomplish much more than you give yourself credit for
One of the exercises on the list were dead lifts. I've done dead lifts in the past but with much less weight than coach recommended. On my first run, he requested that I dead lift 50 lbs. Even before my first lift attempt, I automatically told myself that 50 lbs was too much. Coach, on the other hand, expected me to do a total of 45 dead lifts (3 sets of 15) using 50 lbs. I'm 5 feet tall with puny arms. I would never challenge myself to dead lift 50 lbs. But coach never relented and I successfully completed all the sets.
Now I'm wondering where else in my life am I carrying self limiting beliefs. I can think of a couple instances where I've put things off because I don't think I'm fully capable. Now, instead of listening to my self defeating thoughts, I can think of the dead lift exercise and remember what I'm capable of.
LESSON 3: Get out of your comfort zone
The biggest difference between working out on my own and my first real session with my fitness coach, is that he took me completely out of my comfort zone. Most of the work out took place in a part of the gym where I never venture. He doesn't really like using machines. Instead he prefers using motions that utilize the full range of the major muscle groups. This raises the intensity of the exercise and will bring greater results.
That entire work out took me completely outside of my comfort zone. Honestly, I couldn't wait for that hour to be over so I could go back to being comfortable again. Heck, there was even a split second where I regretted my decision to hire him. But he continued to remind me that the hard work will all pay off for me in the end.
LESSON 4: Don't stop until you've reached your goal
After doing some excruciating dead lifts and other lower body exercises, coach had the nerve to lead me to the squat hack machine. I could feel my muscles screaming for mercy with every lift. It took everything inside for me to reach 15 reps. Once done, I quickly dismounted the machine. Confused, coached informed me that I had another set of 15 to accomplish. Since I knew I couldn't do another 15, I decided to negotiate. "Can we do the second set later?" I asked hoping that he'd somehow forget. Smiling, he replied "sure."
Then we moved on to Bulgarian split squats. While suffering through a total of 90 split squats (45 per side), I secretly cursed myself for having putting off the second set of hack squats. There was no way I could push out one more set on that machine. I tried talking my way out of it but coach was not having it. His only response was to repeatedly chant "last set, BEST SET!" Reluctantly, I positioned myself once again in the squat hack machine and blurted out "this machine hates me!" Unphased, coach responded, " the squat hack hates everyone."
Eyes shut, I took a deep breath and completed an amazing set of hack squats. Heck the second set even felt easier than the first.
If I were working out on my own, there was no way I would go back on the machine after my first experience. Coach, on the other hand, had a written down goal and never bended to allow me an out even when I pretty much begged for mercy. Sometimes I challenge myself to accomplish something but, if I don't feel like doing it, I don't. I don't hold myself accountable to work my plans until completion. As a result, I never fully realize what I'm capable of.
This first session was eye opening. Not only did I learn the proper form for many of the exercises, I've been doing (wrong) for years, I also learned several lessons that can bring success. Long after these sore muscles heal, the life lessons I learned from him will have a lasting impact.
Speaking of coaching. If you would like to connect with me 1 on 1 to help you achieve breakthroughs in your life, drop me a note via my contact form.
I'm so glad I did because our very first session working together has taught me several life lessons.
 |
| #notme // FitnessGoal // Don't know her instagram // |
The biggest difference between my typical workouts and the one with my fitness coach was his structured approach. When I go to the gym, I wander around until I find the machine(s) that catch my fancy. After working on it for a little while, I get bored and move on to something else. My coach, on the other hand, had a clear, well written plan that he'd hold closely and refer back to on a regular basis.
There are times when I approach my day like my fitness coach, with a documented plan of action for the day. Then there are times when I just "wing it." The difference, in outcome, between the two are like night and day. Because of my coach's written plan, I was able to accomplish much more in less time. My sore muscles are a testament to the level of effectiveness from just 1 hour of focused, planned activity.
LESSON 2: You can accomplish much more than you give yourself credit for
One of the exercises on the list were dead lifts. I've done dead lifts in the past but with much less weight than coach recommended. On my first run, he requested that I dead lift 50 lbs. Even before my first lift attempt, I automatically told myself that 50 lbs was too much. Coach, on the other hand, expected me to do a total of 45 dead lifts (3 sets of 15) using 50 lbs. I'm 5 feet tall with puny arms. I would never challenge myself to dead lift 50 lbs. But coach never relented and I successfully completed all the sets.
Now I'm wondering where else in my life am I carrying self limiting beliefs. I can think of a couple instances where I've put things off because I don't think I'm fully capable. Now, instead of listening to my self defeating thoughts, I can think of the dead lift exercise and remember what I'm capable of.
LESSON 3: Get out of your comfort zone
The biggest difference between working out on my own and my first real session with my fitness coach, is that he took me completely out of my comfort zone. Most of the work out took place in a part of the gym where I never venture. He doesn't really like using machines. Instead he prefers using motions that utilize the full range of the major muscle groups. This raises the intensity of the exercise and will bring greater results.
That entire work out took me completely outside of my comfort zone. Honestly, I couldn't wait for that hour to be over so I could go back to being comfortable again. Heck, there was even a split second where I regretted my decision to hire him. But he continued to remind me that the hard work will all pay off for me in the end.
LESSON 4: Don't stop until you've reached your goal
After doing some excruciating dead lifts and other lower body exercises, coach had the nerve to lead me to the squat hack machine. I could feel my muscles screaming for mercy with every lift. It took everything inside for me to reach 15 reps. Once done, I quickly dismounted the machine. Confused, coached informed me that I had another set of 15 to accomplish. Since I knew I couldn't do another 15, I decided to negotiate. "Can we do the second set later?" I asked hoping that he'd somehow forget. Smiling, he replied "sure."
Then we moved on to Bulgarian split squats. While suffering through a total of 90 split squats (45 per side), I secretly cursed myself for having putting off the second set of hack squats. There was no way I could push out one more set on that machine. I tried talking my way out of it but coach was not having it. His only response was to repeatedly chant "last set, BEST SET!" Reluctantly, I positioned myself once again in the squat hack machine and blurted out "this machine hates me!" Unphased, coach responded, " the squat hack hates everyone."
Eyes shut, I took a deep breath and completed an amazing set of hack squats. Heck the second set even felt easier than the first.
If I were working out on my own, there was no way I would go back on the machine after my first experience. Coach, on the other hand, had a written down goal and never bended to allow me an out even when I pretty much begged for mercy. Sometimes I challenge myself to accomplish something but, if I don't feel like doing it, I don't. I don't hold myself accountable to work my plans until completion. As a result, I never fully realize what I'm capable of.
This first session was eye opening. Not only did I learn the proper form for many of the exercises, I've been doing (wrong) for years, I also learned several lessons that can bring success. Long after these sore muscles heal, the life lessons I learned from him will have a lasting impact.
Speaking of coaching. If you would like to connect with me 1 on 1 to help you achieve breakthroughs in your life, drop me a note via my contact form.
Friday, January 23, 2015
Fitness | Your Key to Eternal Youth
Hi, I'm Nadege, your new anti-aging eternal youth consultant. I'm here to engage you in a series of conversations that revolve around feeling and looking as youthful as possible for the rest of your glorious days.
The topic of anti-aging truly interests me and I plan on sharing as much as possible as I learn more about it. Basically, my methodology to eternal youth is this: learn what the body is missing as it ages and add whatever's missing back in. Pretty simple right? Our body is in constant transition from birth until death. The early days of the transition, our body goes through the building phase. Then somewhere in our thirties, it enters the decline. Things change. Perhaps if we reincorporate some of "what's missing" back into your bodies/lives, then we can promote youthful vitality once again.
Since it's Fit Friday. I'll start with the physical. Typically, when I share images of amazingly fit women, I'm encouraging you to think of your goal to have the body you desire by summer. But today, I'd like you to have a longer term vision in mind. Think about the type of person you want to become as you age. If you lose your breath when climbing a few flight of stairs now, imagine how hard it will be for your to move around as you get older.
I don't know about you, but I want to be physically able to do anything I want at any age so I'm ready to put in the work now. When I think about a youthful body, two things immediately come to mind-- MUSCLE TONE + FLEXIBILITY. In fact, those were the first two changes I noticed in my body once I entered my thirties. Fat just seemed to creep in where I once maintained muscle. And suddenly, I could feel slight tension my back when I bent over to pick things up. I'm not saying that I'm old, but I am very aware that these changes were a peek into what my future holds if I don't do anything about it.
As your eternal youth consultant, I advise you to incorporate movement in your daily life that improves muscle tone and flexibility. Daily exercise is more important than you realize. It goes beyond fitting into the perfect pair of skinny jeans. Exercise keeps muscle on your body. You need muscle tone for energy, strength, and a youthful appearance. If you do nothing about it, you will loose 50% of your muscle tone between the ages of 20 and 90. If you're a woman over the age of 40, you might be losing 1% of your muscle mass each year. Lack of physical activity only accelerates the loss of muscle. When you give up any form of physical exercise, you're practically allowing the inevitable loss of muscle to take place. Even if you're in your twenties, I want you to think about how to stay active. By the time you're 30, regular exercise is a habit and you would have prevented some of the muscle loss before it occurs.
Next let's talk about your flexibility. As I child my body could do pretty much anything. Backbends, splits, weird contortions. Nowadays, I feel a slight bit of strain when I bend over to pick something up. What happened?! The level of flexibility I once had is now fleeing. Stiffness leads to pain and injuries. We lead stressful lives, the stress builds in our muscles making the stiffness even worse. That's why I'm going back to the simple practice of doing yoga stretches each morning. Once upon a time, I did these daily. My flexibility went from non-existent to pretty darn good. In fact, I even took a 1 hour yoga class at the gym and was able to keep up with the class. I made the decision one day after feeling stiff from just getting out of the bed. I went straight to the computer and searched yoga stretching videos on Youtube. Weeks later, my body adapted and much of the lost flexibility returned to me. Stiffness takes away your mobility. Don't let that happen to you. Try comfortably bending to grab your ankles, touch our toes or even the floor. Do you feel strain in your back, shoulders or the back of your thighs? You can change that.
I'll end our conversation here. I just want to leave you with two focuses to incorporate in your routine. If you add ways to improve your muscle tone and flexibility into your daily life, you are well on your way to eternal youth. Think about how children are in a constant state of movement and compare that to the elderly who live a sedentary life. Are you more like the child who's always running around or the older person that sits in the same place for most of the day?
Chose who you want to be.
The topic of anti-aging truly interests me and I plan on sharing as much as possible as I learn more about it. Basically, my methodology to eternal youth is this: learn what the body is missing as it ages and add whatever's missing back in. Pretty simple right? Our body is in constant transition from birth until death. The early days of the transition, our body goes through the building phase. Then somewhere in our thirties, it enters the decline. Things change. Perhaps if we reincorporate some of "what's missing" back into your bodies/lives, then we can promote youthful vitality once again.
Since it's Fit Friday. I'll start with the physical. Typically, when I share images of amazingly fit women, I'm encouraging you to think of your goal to have the body you desire by summer. But today, I'd like you to have a longer term vision in mind. Think about the type of person you want to become as you age. If you lose your breath when climbing a few flight of stairs now, imagine how hard it will be for your to move around as you get older.
I don't know about you, but I want to be physically able to do anything I want at any age so I'm ready to put in the work now. When I think about a youthful body, two things immediately come to mind-- MUSCLE TONE + FLEXIBILITY. In fact, those were the first two changes I noticed in my body once I entered my thirties. Fat just seemed to creep in where I once maintained muscle. And suddenly, I could feel slight tension my back when I bent over to pick things up. I'm not saying that I'm old, but I am very aware that these changes were a peek into what my future holds if I don't do anything about it.
As your eternal youth consultant, I advise you to incorporate movement in your daily life that improves muscle tone and flexibility. Daily exercise is more important than you realize. It goes beyond fitting into the perfect pair of skinny jeans. Exercise keeps muscle on your body. You need muscle tone for energy, strength, and a youthful appearance. If you do nothing about it, you will loose 50% of your muscle tone between the ages of 20 and 90. If you're a woman over the age of 40, you might be losing 1% of your muscle mass each year. Lack of physical activity only accelerates the loss of muscle. When you give up any form of physical exercise, you're practically allowing the inevitable loss of muscle to take place. Even if you're in your twenties, I want you to think about how to stay active. By the time you're 30, regular exercise is a habit and you would have prevented some of the muscle loss before it occurs.
 |
| @chynnyco |
I'll end our conversation here. I just want to leave you with two focuses to incorporate in your routine. If you add ways to improve your muscle tone and flexibility into your daily life, you are well on your way to eternal youth. Think about how children are in a constant state of movement and compare that to the elderly who live a sedentary life. Are you more like the child who's always running around or the older person that sits in the same place for most of the day?
Chose who you want to be.
Friday, January 16, 2015
Fitness Inspiration
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| Inspiration found on my Pinterest Boards |
Stay committed.
Tuesday, January 13, 2015
Rebounding | The all over beauty work out that bans cellulite, tones muscles, and detoxifies.
At the start of the new year, I made the decision to buy a quality mini trampoline. I heard a couple of celebrities who used theirs on a daily basis including former supermodel Linda Evangelista and actress Sanaa Lathan. Then I went and did my research. The more I learned of the benefits, the more I wanted one.
My aunt has a full size trampoline in her back yard, purchased for her now growing children who aren't as smitten with it as they used to be. Whenever I paid her a visit, I'd always make it a point to play on it. No crazy backflips or anything, I just enjoyed the feeling of weightlessness as I jumped up and down. But when I heard that people were buying smaller versions of a trampoline for health benefits, I had to learn more.
The claims are that bouncing on a mini trampoline is one of the best workouts one can do. Why, because the act of jumping up and down on the trampoline surface ignites & strengthens EVERY CELL in the body. Rather than pushing against gravity, as with typical weight bearing exercise, you increase the weight of gravity on every cell and muscle in the body. This comes from being weightless at the top of the bounce and experiencing G-force, when you land on the trampoline. But unlike jumping up and down on a flat surface, the G-force pressure is not concentrated on the ankles and knees (as discovered in a NASA study). With a trampoline, the weighted pressure is equally distributed in the ankles all the way to the forehead (meaning your facial muscles are also being exercised & toned).
Not only are you engaging in a resistance workout, you also stimulate your lymphatic system in a major way. Unlike our circulatory system, which moves things along through the pumping action of our heart, the lymphatic system needs our help to eliminate toxins. That's why we are encouraged to dry brush, drink a lot of water, and do lymphatic massage. When or lymphatic system is sluggish we experience a buildup of toxins that would otherwise be eliminated. Rebounding (jumping on a mini trampoline) is especially effective at jumpstarting the lymphatic system due to the up and down rhythmic jumping action that cause the lymph's system to open and close, increasing lymph flow.
Word on the street is that rebounding is exceptional for eliminating cellulite because of how well it stimulates the lymph. They say that rebounding is pretty much a total body exercise that even has the ability to improve eye health. How? They claim the EVERY cell is stimulated via rebounding--even those in our eyes. No other exercise claims to impact every area in the body like rebounding does. Shoot, I'm hoping to positively impact my scalp muscles as well. Which may not be too far fetched considering how NASA was able to measure activity in the forehead through rebounding. I read on a men's hair regrowth forum to do scalp massages after rebounding since blood flow was already increased. I may have to try that.
I made the purchase for so many reasons. For one, they claim that jumping on this trampoline is a full body exercise. They say that 10 minutes on the trampoline is like running for 30 minutes. This is perfect for when I don't have time to go to the gym. So far I've tried it a couple of times and really noticed a sensation in the back of my thighs and in my glutes. Hopefully, that's a sign that I'll have ultra smooth, firm thighs before summer hits. Not only do I feel the burn, I also get a feeling of euphoria from jumping up and down so it doesn't feel like I'm working out.
I'll have to do an update post after 30 days but so far I'm loving my trampoline. Before making my purchase I researched different brands from some that cost under $50.00 to higher end brands. I decided to invest in a quality rebounder because I didn't want to have to buy another one later down the road and I intended to use it daily. I also learned that quality rebounders may help in preventing injury from repeated use.
Every time I get on that thing, I feel like a kid again. Plus, my entire body is being stimulated. I've always wanted to get full body massages on a weekly basis to help stimulate my lymph and keep cellulite at bay. This may be the next best thing.
My aunt has a full size trampoline in her back yard, purchased for her now growing children who aren't as smitten with it as they used to be. Whenever I paid her a visit, I'd always make it a point to play on it. No crazy backflips or anything, I just enjoyed the feeling of weightlessness as I jumped up and down. But when I heard that people were buying smaller versions of a trampoline for health benefits, I had to learn more.
The claims are that bouncing on a mini trampoline is one of the best workouts one can do. Why, because the act of jumping up and down on the trampoline surface ignites & strengthens EVERY CELL in the body. Rather than pushing against gravity, as with typical weight bearing exercise, you increase the weight of gravity on every cell and muscle in the body. This comes from being weightless at the top of the bounce and experiencing G-force, when you land on the trampoline. But unlike jumping up and down on a flat surface, the G-force pressure is not concentrated on the ankles and knees (as discovered in a NASA study). With a trampoline, the weighted pressure is equally distributed in the ankles all the way to the forehead (meaning your facial muscles are also being exercised & toned).
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| Bellicon Mini Trampoline |
Word on the street is that rebounding is exceptional for eliminating cellulite because of how well it stimulates the lymph. They say that rebounding is pretty much a total body exercise that even has the ability to improve eye health. How? They claim the EVERY cell is stimulated via rebounding--even those in our eyes. No other exercise claims to impact every area in the body like rebounding does. Shoot, I'm hoping to positively impact my scalp muscles as well. Which may not be too far fetched considering how NASA was able to measure activity in the forehead through rebounding. I read on a men's hair regrowth forum to do scalp massages after rebounding since blood flow was already increased. I may have to try that.
I made the purchase for so many reasons. For one, they claim that jumping on this trampoline is a full body exercise. They say that 10 minutes on the trampoline is like running for 30 minutes. This is perfect for when I don't have time to go to the gym. So far I've tried it a couple of times and really noticed a sensation in the back of my thighs and in my glutes. Hopefully, that's a sign that I'll have ultra smooth, firm thighs before summer hits. Not only do I feel the burn, I also get a feeling of euphoria from jumping up and down so it doesn't feel like I'm working out.
I'll have to do an update post after 30 days but so far I'm loving my trampoline. Before making my purchase I researched different brands from some that cost under $50.00 to higher end brands. I decided to invest in a quality rebounder because I didn't want to have to buy another one later down the road and I intended to use it daily. I also learned that quality rebounders may help in preventing injury from repeated use.
Every time I get on that thing, I feel like a kid again. Plus, my entire body is being stimulated. I've always wanted to get full body massages on a weekly basis to help stimulate my lymph and keep cellulite at bay. This may be the next best thing.
Friday, January 9, 2015
Fit Friday // How Living a Healthy Lifestyle can improve your financial abundance.
Happy Friday Lovelies. Today I'm here to bring you an important message about how your fitness levels might impact your financial abundance. I'm sure that a few of you have written down goals for yourself to work out regularly and possibly other goals around improving your financial situation. Well I'm here to tell you that those goals are more closely related than you think.
Say with me here, I'll all make sense in the end.
Let's talk about the habits you develop, as someone who works out regularly, that also propels your financial situation forward.
The single most important habit one needs to have to live a healthy lifestyle is discipline. Day after day, your mind tells you to get active and, at the same time, it's telling you that you're too busy, tired, lazy to work out. In the end, you have to muster up the discipline to move ahead despite the myriad of valid reasons not to.
The same level of discipline will be required for your financial progress. Your mind will influence you to make decisions regarding your money that aren't aligned with your new goals. Without having developed the habit of discipline, you'll quickly succumb to the challenge. Someone who works regularly out develops the habit of saying no. At first you develop the power to say no to high calorie snacks, then you find yourself saying no to excess spending and other old habits that don't fit it with your new view of yourself. By the way, when you are saying no to unhealthy eating, what you are actually doing is saying "yes" to a fitter body. Same with prudent spending, you are saying "yes" to what you truly want to experience in life.
So you want to start a business or figure out a way to make additional income this year. You'll need the energy to do it. Why? Because working on a side income is essentially the same as having two jobs. If you already have two jobs, get ready to juggle a third. But if you're tired when you come home from your first job and just want to mindlessly surf the net, there's no way you are going to launch something off the ground. It's difficult for someone to work out regularly and harbor the habit of procrastination. Just the simple act of working out requires you to push yourself outside of your comfort zone. Imagine if you operate like this on a daily basis. There's no doubt that this would positively impact your financial life.
When you work out regularly, experience the transformation of your body. Not only do you experience transformation, you realize that YOU WERE THE CAUSE OF IT. That's when it hits you that you can also CAUSE other things to happen in your life, like all of your financial goals. And let's not forget how good you feel about yourself, as your fitness levels increase. Feeling good is a critical component in the Law of Attraction formula. You feel good, you attract more of the things that make you feel good. Pretty much nothing tops being physically fit as something that makes you feel extremely good about your self. Leverage that feeling to bring about more into your life.
Back when I worked in an office, I'd try to fit my workouts early morning before work. Let me tell you that when I got to work, the feeling of accomplishment carried with me. I sat down and got right to work. No wasting time, no ramping up. Productivity went way up. Call me crazy, but I liked the feeling of having sore muscles as I sat in my office chair. It made me feel alive. I moved faster throughout the office. Everything just flowed. And perhaps it had something to do with the rapid promotions and subsequent salary increases I've enjoyed throughout my career. If you study the habits of successful, wealthy people, many of them incorporate daily exercise as a part of their success rituals. Don't take my word for it. Check out this article discussing a study that alleges a higher income for those who work out on a regular basis.
Say with me here, I'll all make sense in the end.
Let's talk about the habits you develop, as someone who works out regularly, that also propels your financial situation forward.
The single most important habit one needs to have to live a healthy lifestyle is discipline. Day after day, your mind tells you to get active and, at the same time, it's telling you that you're too busy, tired, lazy to work out. In the end, you have to muster up the discipline to move ahead despite the myriad of valid reasons not to.
The same level of discipline will be required for your financial progress. Your mind will influence you to make decisions regarding your money that aren't aligned with your new goals. Without having developed the habit of discipline, you'll quickly succumb to the challenge. Someone who works regularly out develops the habit of saying no. At first you develop the power to say no to high calorie snacks, then you find yourself saying no to excess spending and other old habits that don't fit it with your new view of yourself. By the way, when you are saying no to unhealthy eating, what you are actually doing is saying "yes" to a fitter body. Same with prudent spending, you are saying "yes" to what you truly want to experience in life.
When you work out regularly, experience the transformation of your body. Not only do you experience transformation, you realize that YOU WERE THE CAUSE OF IT. That's when it hits you that you can also CAUSE other things to happen in your life, like all of your financial goals. And let's not forget how good you feel about yourself, as your fitness levels increase. Feeling good is a critical component in the Law of Attraction formula. You feel good, you attract more of the things that make you feel good. Pretty much nothing tops being physically fit as something that makes you feel extremely good about your self. Leverage that feeling to bring about more into your life.
Back when I worked in an office, I'd try to fit my workouts early morning before work. Let me tell you that when I got to work, the feeling of accomplishment carried with me. I sat down and got right to work. No wasting time, no ramping up. Productivity went way up. Call me crazy, but I liked the feeling of having sore muscles as I sat in my office chair. It made me feel alive. I moved faster throughout the office. Everything just flowed. And perhaps it had something to do with the rapid promotions and subsequent salary increases I've enjoyed throughout my career. If you study the habits of successful, wealthy people, many of them incorporate daily exercise as a part of their success rituals. Don't take my word for it. Check out this article discussing a study that alleges a higher income for those who work out on a regular basis.
Friday, December 12, 2014
Fit Friday | Losing Weight in the easiest way possible.
2014 is headed to an end. How did you do with your fitness goals this year? Me? I didn't do as well as I wanted. I have no one to blame but my self. For the most part, my trips to the gym have diminished as time grew more and more scarce. Last month I noticed that my jeans starting feeling snug as I tried to wiggle into the them.
Not wanting to wait until the new year to commit to being healthy again, I decided to take small, fairly easy actions to get back on track. Whenever I'm a little over weight the last thing I want to do is run to the gym and start sweating. Not to mention having to deal with sore muscles, etc. I wanted to avoid all of that so I decided to take the path of least resistance.
I knew that if I did simple things, week after to week to positively impact my weight, I'd be motivated to increase my efforts until I was back in full swing. The plan was simple. With the help of my trusty Fitbit, I would set a goal for myself to reach 10,000 steps a day. This came from a video I watched of fitness Guru "Yo Elliot" talking about the easiest, fastest fat loss method as a simple 1 hour walk. On another occasion I was at dinner with a group of acquaintances when one of the attendees (who's lost over 90 lbs of body weight) advised us that for fat loss he recommended walking over running. Running, he suggested, utilized more muscle than walking. So, in his words, walking would create a leaner body more easily than running. I'm not sure if that's 100% true but hearing the same message by different people definitely convinced me to take action.
I didn't actually "go for walks," I simply increased my daily steps. This meant that I was more active around the house instead of just sitting in front to the computer. Whatever it took to get additional steps in, I would do it. As an insurance policy, I implemented the method of rewarding myself for every time I reached my 10,000 step goal. Soon, reaching that outcome became addictive. Best of all, I didn't even have to break a sweat doing it. As predicted, my tiny actions soon lead to greater actions kinda like the domino theory we discussed in this post. It started with lots of steps, then I picked up my jump rope for the first time in months and began using my at home exercise equipment. As my energy rose, I craved healthier foods. It didn't take long for my clothes to start fitting like normal again.
I'm not exactly where I wanted to be but I'm very happy with the progress considering that I didn't make it a huge deal. I didn't run to the gym and kill myself on equipment, I made it a simple process. Using this method, I've been able to maintain consistency much more easily than previously. It won't be long until I'm back to my old fitness levels once again.
For those of you who have fitness/weight loss goals on your 2015 intention list. I urge you to start now. Just increase the amount of steps you take a day. Fit in steps where ever you can. Park farther, walk while you're on the phone, put your favorite song on and dance. Whatever it takes. My Fitbit has been invaluable in this process so I recommend that you have a definite way of measuring your progress if you are serious about getting healthier.
As of this morning, I've already logged in over 6,500 steps and, once I reach 10,000, I plan on rewarding myself by lighting this amazing peach scented candle.
Can't wait.
Not wanting to wait until the new year to commit to being healthy again, I decided to take small, fairly easy actions to get back on track. Whenever I'm a little over weight the last thing I want to do is run to the gym and start sweating. Not to mention having to deal with sore muscles, etc. I wanted to avoid all of that so I decided to take the path of least resistance.
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| @swmonroe | Fitness Inspo from my Pinterst Boards |
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| Pictured Above Fitbit One | Fitbit Flex + Iphone App |
I'm not exactly where I wanted to be but I'm very happy with the progress considering that I didn't make it a huge deal. I didn't run to the gym and kill myself on equipment, I made it a simple process. Using this method, I've been able to maintain consistency much more easily than previously. It won't be long until I'm back to my old fitness levels once again.
For those of you who have fitness/weight loss goals on your 2015 intention list. I urge you to start now. Just increase the amount of steps you take a day. Fit in steps where ever you can. Park farther, walk while you're on the phone, put your favorite song on and dance. Whatever it takes. My Fitbit has been invaluable in this process so I recommend that you have a definite way of measuring your progress if you are serious about getting healthier.
Can't wait.
Friday, August 22, 2014
Fit Friday | Be inspired by these weight loss transformations
There's nothing I appreciate more than seeing the result of someone's hard work and dedication. These ladies have heard the voice that says "I don't feel like working out today" and ignored it over and over again. They've made daily choices that align with their fitness goals. They are stronger, not just physically, but mentally as well.
@alexaeatsclean
@iam_miamck
@iikandii88
@makeup_by_guam
@starlove_x
Friday, August 8, 2014
Fit Friday | Why I want a vibration plate, like right now.
I've been really proud of myself lately for not spending any money on fancy gadgets. My last purchase was the Redken Steam Flat Iron. It seems like I've been stricken by the bug once again. Officially on my wish list is a power plate machine.
Why do I want this thing so badly? Because it's awesome. No, seriously. During my little research I learned that the technology become popular when it was discovered that Russian astronauts were able to retain muscle mass while in space. As a result, Russian space missions lasted many times longer than U.S. missions. Turns out that the Russians were leveraging vibration technology that allowed their astronauts to retain muscle mass and bone density even while in zero gravity.
Atrophy. I learned the meaning of this word back in middle school. Once I knew of the evils of atrophy, I vowed to do everything in my power to fight the slow demise that occurs unless we take action to stop it. For the astronauts, the vibration plate was the most effective way to combat the atrophy of not using their muscles in space. For us, the vibration plate can provide the benefits of a full gym workout in only a few minutes a day. If you want to see a clear example of atrophy in action, go back to that image of the fatty thigh muscle vs. the lean one.
How is is possible that a vibrating machine can impact the body? Let's take it back to physics class. You may remember a formula that described Force as Mass X Acceleration. When we go to the gym, we use mass (weights) to create force needed to build muscle and build bone density. With vibrating plates, we are leveraging acceleration to create force. When on a vibrating plate, our muscles are engaged in response to the vibration. This makes the workout more intense. A lunge on a vibration plate is not the same as the basic lunge using no resistance. Best of all, you don't have to put extra stress on the joints to get similar benefits.
Yet another benefit of these vibrating plates is increase circulation and the ability to stimulate the lymphatic system. Circulation, my dearest friends, is the key to youth. Proper circulation, my darlings, is the key to youth. Our internal blood flow and circulation is highest when we are young. Take a look at the skin of a child, notice how you can practically see the blood flowing into their cute little cheeks. From there, blood flow continues to decline (atrophies) until we die. Death = zero circulation.
I read somewhere that being on a vibration plate is similar to receiving a deep tissue massage, meaning it wakes up the lymphatic system. Whenever I received an intense massage, I remember the person advising me to drink lots of water to flush toxins out so I will make certain to drink up after every session.
Other benefits I read about were increased human growth hormones that contribute to thicker skin, lean muscle mass and overall youthful appearance. Some also say that the increase circulation can combat cellulite. These plates are said to have the power to increase flexibility and produce faster healing times after injury. Enough talking about the benefits. I mean, is there anything else I can say to convince you of how awesome these things are? I'm currently doing my research to find the right machine for me. They range in prices from a few hundred dollars to many thousands. Based on my past experience, when I invest a little more an a quality product, I get much more value in return.
(p.s. I have a fantasy where I'm sitting on one of these machines while giving myself a stimulating scalp massage......too much.......I said too much).
Will update when I get one.
at·ro·phy
ˈatrəfē/
verb
- 2.gradually decline in effectiveness or vigor due to underuse or neglect."her artistic skills atrophied from lack of use"
How is is possible that a vibrating machine can impact the body? Let's take it back to physics class. You may remember a formula that described Force as Mass X Acceleration. When we go to the gym, we use mass (weights) to create force needed to build muscle and build bone density. With vibrating plates, we are leveraging acceleration to create force. When on a vibrating plate, our muscles are engaged in response to the vibration. This makes the workout more intense. A lunge on a vibration plate is not the same as the basic lunge using no resistance. Best of all, you don't have to put extra stress on the joints to get similar benefits.
Yet another benefit of these vibrating plates is increase circulation and the ability to stimulate the lymphatic system. Circulation, my dearest friends, is the key to youth. Proper circulation, my darlings, is the key to youth. Our internal blood flow and circulation is highest when we are young. Take a look at the skin of a child, notice how you can practically see the blood flowing into their cute little cheeks. From there, blood flow continues to decline (atrophies) until we die. Death = zero circulation.
I read somewhere that being on a vibration plate is similar to receiving a deep tissue massage, meaning it wakes up the lymphatic system. Whenever I received an intense massage, I remember the person advising me to drink lots of water to flush toxins out so I will make certain to drink up after every session.
Other benefits I read about were increased human growth hormones that contribute to thicker skin, lean muscle mass and overall youthful appearance. Some also say that the increase circulation can combat cellulite. These plates are said to have the power to increase flexibility and produce faster healing times after injury. Enough talking about the benefits. I mean, is there anything else I can say to convince you of how awesome these things are? I'm currently doing my research to find the right machine for me. They range in prices from a few hundred dollars to many thousands. Based on my past experience, when I invest a little more an a quality product, I get much more value in return.
(p.s. I have a fantasy where I'm sitting on one of these machines while giving myself a stimulating scalp massage......too much.......I said too much).
Will update when I get one.
Friday, August 1, 2014
Fitness Friday | Geting Fit in under a minute a day?
I've found it challenging, the past few months to consistently make it to the gym. As you would imagine, I've lost much of the progress I made last year. Although efforts have been made fit in 3 mile walks as the opportunity presents itself, my schedule is just too sporadic to manage. Working out regularly for 45 minutes to an hour is something I want to do, but there doesn't seem to be enough time in the day to do it.
The good news is that I may have found a solution to this dilemma using another method that worked well for me. Whenever my home gets a bit over cluttered and needs a deep cleaning, I practice a method I call "cleaner than I found it." Instead of investing an entire day cleaning the house, I merely put away a few things each time I walk into the room. Sometimes I just pick one area and tell myself, "when I come back in the room, I'll declutter that area." My home is relatively small so I visit the same room multiple times a day. If I'm consistent in practicing "cleaner than I found it," my home is organized and declutttered with minimal effort.
Today, an idea popped into my head. "Why don't I use this practice with my workouts?" Meaning, I can work out in very small increments throughout the day. It reminds me of when Porsha from Atlanta Housewives shared on her Instagram that she knocks out several squats before showering each day. Excitement overtook me as I thought about the possibilities, but then I wondered, "will this actually be effective?" According to Dr. Mosely who wrote the book Fast Exercise, short bursts of high intensity workouts of even 40 seconds could make a difference. He put some people on a short, high intensity workout plan for six weeks and found an improvement in aerobic capacity improvements in insulin levels. That's pretty significant considering the total amount of "workout time" they put in over the six weeks.
Knowing that even small amounts of exercise is effective, I'm even more excited & motivated to put this strategy into practice. My plan is to fit in seemingly small activities into what I do on a daily basis. For example, when I walked into the bedroom to retrieve an item, I could do a wall sit for 30 seconds before leaving the room. Or when I watch a video online, I"ll plank or some light floor work. I have my Fitbit on me at all times, perhaps I can set mini goals of how many steps I can fit in the next hour. Whatever the case, I can accomplish much more than I'm doing now. In 10 minutes, I can quickly do this waist training workout to keep my lower back fit and trim. What I'm finally realizing is that I don't need a full hour of uninterrupted time in order to maintain my fitness levels. I just need a minute or two here and there to make it happen. The goal is not to work out for a minute a day. The goal is to fit in multiple focused workouts throughout the day. Just like when I clean one area at a time, it all adds up.
The good news is that I may have found a solution to this dilemma using another method that worked well for me. Whenever my home gets a bit over cluttered and needs a deep cleaning, I practice a method I call "cleaner than I found it." Instead of investing an entire day cleaning the house, I merely put away a few things each time I walk into the room. Sometimes I just pick one area and tell myself, "when I come back in the room, I'll declutter that area." My home is relatively small so I visit the same room multiple times a day. If I'm consistent in practicing "cleaner than I found it," my home is organized and declutttered with minimal effort.
Today, an idea popped into my head. "Why don't I use this practice with my workouts?" Meaning, I can work out in very small increments throughout the day. It reminds me of when Porsha from Atlanta Housewives shared on her Instagram that she knocks out several squats before showering each day. Excitement overtook me as I thought about the possibilities, but then I wondered, "will this actually be effective?" According to Dr. Mosely who wrote the book Fast Exercise, short bursts of high intensity workouts of even 40 seconds could make a difference. He put some people on a short, high intensity workout plan for six weeks and found an improvement in aerobic capacity improvements in insulin levels. That's pretty significant considering the total amount of "workout time" they put in over the six weeks.
Knowing that even small amounts of exercise is effective, I'm even more excited & motivated to put this strategy into practice. My plan is to fit in seemingly small activities into what I do on a daily basis. For example, when I walked into the bedroom to retrieve an item, I could do a wall sit for 30 seconds before leaving the room. Or when I watch a video online, I"ll plank or some light floor work. I have my Fitbit on me at all times, perhaps I can set mini goals of how many steps I can fit in the next hour. Whatever the case, I can accomplish much more than I'm doing now. In 10 minutes, I can quickly do this waist training workout to keep my lower back fit and trim. What I'm finally realizing is that I don't need a full hour of uninterrupted time in order to maintain my fitness levels. I just need a minute or two here and there to make it happen. The goal is not to work out for a minute a day. The goal is to fit in multiple focused workouts throughout the day. Just like when I clean one area at a time, it all adds up.
Friday, June 27, 2014
Fitness Friday | Are you ready for the crop top
Yesterday, while sitting at the computer, I was struck with a brilliant idea. "I should get a crop top!" It's summer, it's hot and crop tops are cute & comfy. Why not?! So I head over to this site and found the right one for only $8.00. I picked out a couple of colors and, just before I checked out my purchase, my eyes land on my protruding mid-section and now I'm having second thoughts.
I am, most certainly, not ready to rock a crop top. Here's the thing. I haven't seen the inside of a gym in forever. The blame lays on my unholy travel schedule. As one would expect, I've lost some muscle and gained fat. Unfortunately for me, when I gain fat, it usually shows up on my hips/thighs and stomach.
Although I've been traveling like mad, I haven't gained as much as I usually do. Why? Because I been practicing "doing one thing different" with regards to my eating. After receiving inspiration from the Create a Growth Spurt post, I incorporated eating fruit as a part of my daily habits. I still ate chips or had sweets if I craved, but I simply had to make sure I had some fruits somehow, someway. That's all, nothing else. I didn't make promises about working out everyday or losing a certain amount of weight. The only thing I had to do was enjoy some fruits.
I knew from reading the book the Power of Habit, that eating healthy is a keystone habit. Keystone habits are those that have the POWER to create a positive chain reaction. They have the power to influence the other habits in our lives. In my case, I knew for sure that if I ate fruit everyday, the following would happen:
Eat fruit >> Feel better about myself >> Feel healthier >> Eat salads >> Buy less sweets >> Feel even better >> Start exercising again
And that's exactly what happened. Normally by now, I would be much heavier because of all the unhealthy eating while on the road. But that isn't the case. Lately, I've been making healthier choices and now I'm ready to take it to the next level. So, in order to be ready for "the crop top," here's what I 'm going to do.
Although I've been traveling like mad, I haven't gained as much as I usually do. Why? Because I been practicing "doing one thing different" with regards to my eating. After receiving inspiration from the Create a Growth Spurt post, I incorporated eating fruit as a part of my daily habits. I still ate chips or had sweets if I craved, but I simply had to make sure I had some fruits somehow, someway. That's all, nothing else. I didn't make promises about working out everyday or losing a certain amount of weight. The only thing I had to do was enjoy some fruits.
Eat fruit >> Feel better about myself >> Feel healthier >> Eat salads >> Buy less sweets >> Feel even better >> Start exercising again
And that's exactly what happened. Normally by now, I would be much heavier because of all the unhealthy eating while on the road. But that isn't the case. Lately, I've been making healthier choices and now I'm ready to take it to the next level. So, in order to be ready for "the crop top," here's what I 'm going to do.
- Continue my daily fruit habit + add a daily salad/vegetable habit. This is especially important when I'm on the road. Whenever I eat a meal (lunch or dinner) I will either enjoy a delicious salad or replace one of my side items with a vegetable. This will likely lower my carb intake which a huge factor in creating a flat stomach.
- Enjoy jogging or brisk walking. I hate running. I hate the sweating, breathing hard and I hate pushing myself to do something that makes me feel uncomfortable. But, you know what? I absolutely love what happens when I come back from a run. I feel great and I'm ALWAYS glad I did it. And my body looks great. My midsection has always been an issue for me. The only time I've had a completely flat stomach was when I ran almost everyday. I know that I may not be motivated to run everyday. So I may instead try a keystone habit of stretching every day. Daily stretching will, without a doubt, lead me to the daily habit of exercising.
- Transverse exercises. There was a time when I created a tiny waist. I never, in life, had a such a well defined waist. And it was all achieved without the help of a single sit up. Instead I focused on the internal abdominals that pull everything inward. In order to properly rock the crop top, everything has to be nice and tight.
- Cardio exercise + resistance + transverse exercises + healthy eating = A small, crop top ready, waist.
Ab exercises are not the most effective only way to a flat stomach. If you want to see an illustration of this, check out Celiabug's fitness feature. Her stomach went from a place of abundance to becoming toned and lean by eating clean and doing ample amounts of cardio. Oh, speaking of checking out, I've gotta go grab those crop tops.
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