4 Surprising Tips for Getting Flat Abs

1. Pick the right protein: Choosing a protein that is rice-, pea-, artichoke-, or hemp-based may be easier on the digestive tract than many lactose, whey, and milk proteins, which can cause some belly bloat. —Maria Pagano, R.D., exercise physiologist, and Tier 4 coaching manager

2. Breathe: High levels of cortisol, a stress hormone, can cause the body to deposit fat around the midsection. By lowering your stress levels, less cortisol is released. Taking a few five-minute breaks to relax and breathe throughout the day can significantly decrease cortisol. —Jesse Schwartzman, R.D., exercise physiologist, and Tier 4 coach

3. Focus on your hips: Chances are your hips are probably tight. That means you’re in a perpetual state of anterior pelvic tilt, where your back is slightly arched, creating slack in your abdominal wall—not very flattering. Loosening and opening the hips will help you change the position of the torso relative to the hips, so posture improves and abs engage as you go about your business throughout the day. —David Harris, vice president of personal training

4. Become a coffee connoisseur: Instead of adding flavor shots or creamers to your morning cup, experiment with different blends, types, and flavors. The antioxidants and phenols found in coffee might give your metabolism a boost and kick-start your digestive system. Varying the kind you drink can maximize these benefits. —Michael Olzinski, exercise physiologist and personal-training manager

From Sarahfit http://sarahfit.tumblr.com/

Also for an awesome ab workout check out this video. I'm going to start doing this before bed! It's only 14 minutes! no excuses...

Tuesday Motivation

Boot Camp and a little bit of Advice

Wow, boot camp was really hard this week. Faydra introduced lots of new exercises and my body is defiantly feeling it today. Also, I think I made a few poor decisions on the weekend food wise too and now I’m paying for it.

There were a few new additions to our class this week as well, and they did so great. I remember how hard the first boot camp class was and I’m so happy they stuck it through. I hope they obey Faydra’s one boot camp rule: You must come to at least 2 classes! I hope to see them again, see them improve, and get stronger.

I would also like to take this opportunity to talk about how so many different things affect how you feel during your workouts.  Knowing that I have a hard workout scheduled motivates me to make good (healthy) choices for my body. But sometimes I forget… I felt like poop because of a few bad decisions.

1.  Food

I may have eaten not so healthy the day before boot camp (burger and fries…maybe dessert too), which most likely contributed to my sluggish demeanour. I swear working out is easier when you eat healthy, and actually give your body what it needs. (aka vitamins and nutrients)

2. Water

I feel so much better during workouts if I’m fully hydrated. I usually don’t have problems with drinking enough water, (because I’m a H2O bottomless pit) but if you do have trouble I’ve seen these home-made water bottles online that help keep you on track.-->

 3. Sleep

Seriously, sleep is my favourite thing. But it’s so easy to skip out on shut eye if you’re busy. Please don’t. You are not doing yourself any favours by missing vital hours your body needs for rest. You will perform better, be more productive, and be a happier person if you rest.

I know these seem so simple, but they are so easy to forget and neglect. Try keeping on track with these 3 things and I promise you will notice a difference in your workout. I can defiantly feel a difference if I decide to cheat on any of these.