6 Flat Tummy Secrets Everyone Nees to Know

Everyone sees pictures of women with insanely flat tummies in magazines, online, on pinterest, and then they go and try to do 200 crunches thinking that eventually they will look like that.  Here are the flat tummy secrets that nobody has told you!

1. Don't Do 200 crunches!

Yes, crunches are great, but don't focus on doing a million crunches, this won't give you what you're looking for. Instead focus on cardio. If you want a flat tummy, do high intensity cardio 3-4 days a week. On your off days, do cross training and abdominal toning that targets, abs, obliques, and the back. See my No Equipment Needed Home Workout Series-Abs post for some great ideas. What does this combination do for you? High intensity cardio will burn calories and target fat in the mid-section. Crosstraining will tone upper abs, lower abs, obliques and back muscles to give you a strong, defined core.

2. High fiber

A high fiber diet will help you lose weight and stay healthy. Focus on getting more fruits and leafy veggies in your daily meals. Constipation will make you feel bloated. Try oatmeal daily for breakfast to jumpstart your metabolism, and to avoid constipation.

3. High Protein

A high protein diet will keep you feeling full without making you feel bloated like carbs will. Try doing  80% protein and 20% carbs if you are going to be doing high intensity cardio. 

4. Water

The best detox is water. Don't try fad "detox diets." Rather, drink some water with a slice of lemon. You can try hot water with lemon as well as an alternative to tea. 

5. Relax

Stress increases cortisol, which can really add to your weight gain. Try to relax and make sure you are getting at least 8 hours of sleep. It may seem trivial but it truly helps!

6. Don't compare yourself airbrushed pictures

Don't compare yourself to women in magazine pictures with tan washboard abs and a size 0 waist. Just focus on getting a strong core and being the healthiest version of yourself that you can be! Everyone has a different body type. Once you can truly embrace your body, exercise, and eat right, you will have the confidence you need to bear you bikini-ready tummy!

Friday's Featured Food- Oatmeal

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Friday's Featured Food-Oatmeal I should start off this post by admitting that I absolutely used to hate oatmeal. But after realizing how good it is for you, I started to force myself to eat it. Eventually, I found ways to make it taste amazing! Now its a breakfast staple that I can't go without. Check  out the benefits of oatmeal and one of my favorite recipes! 

What's so great about it?

1. Reduces Cholesterol: Studies have shown that oatmeal can actually reduce your cholesterol. LDL has been shown to decrease in just 6 weeks of oatmeal consumption in people with mild to moderately elevated cholesterol in one chinese study.  Improving your cholesterol profile can reduce your risk of heart disease.

2. Lots of Fiber: Oats contain B-D-Glucan or B-Glucan, a soluble fiber. Besides regulating your system, the fiber also plays a role in reducing your cholesterol. One cup of Oatmeal has 4g of fiber. Women should strive to get at least 20-25g daily.

3. Slims the waistline: The study found that people in the group eating oatmeal saw a 1.27 cm reduction in waist circumference compared to the control group who ate a standard carbohydrate meal (they gained 0.85 cm). One cup of oatmeal has 6g of protein! The high protein and fiber content make it a great supplement to your diet. It will keep you full all morning and prevent you from snacking before lunch.

4. It does wonders for your skin!: When used topically, oatmeal is great and its used in many creams, soaps, and lotions. It has phenols which possess antioxidant and anti-inflammatory properties.  If you want to cleanse and soothe sensitive skin, try an oatmeal bath. For those of you with dry skin, atopic dermatitis, psoriasis, or acne try using an oatmeal based cream or moisturizer. It has been shown to clinically reduce itching, redness, and inflammation. 

http://www.ijdvl.com/article.asp?issn=0378-6323;year=2012;volume=78;issue=2;spage=142;epage=145;aulast=Pazyar

Oatmeal & Berry Breakfast Smoothie

This smoothie is a great way to have breakfast on the go. It is packed with antioxidants, fiber, and protein. It will keep you full and energized all morning long! Just blend it up and pour it into a travel mug on your way out the door.

Ingredients

1 cup frozen strawberries

1 cup frozen blueberries

1/2 cup oatmeal

1 banana

ice

water

1 tsp honey

Combine all the ingredients in a blender. Adjust the amount of ice/water for the consistency that you desire. Many oatmeal smoothies online use fruit juices instead of water. This only adds extra sugar. If you find that your smoothie isn't holding you over until lunch, throw in 1/2 cup of greek yogurt for some extra protein!

What are some of your favorite ways to incorporate oatmeal in your diet? Be sure to comment and let me know if you have any good recipes!

A 6 Week Runner's Guide For Beginners

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Running is one of the cheapest ways to get in shape. For beginners, it can seem daunting at first, but over time you can build up to running more and more each day. As someone who has been running for years, the greater benefit for me is that it relieves stress, clears my head, and allows for some personal time. I love to say, running is cheaper than therapy!  This post is going to include everything a beginning runner needs to know, and a great schedule for starting out.

The Basics..

1. The Shoes: The single most important thing is that you find a running shoe that is comfortable on your foot. There is no best brand or type of shoe. When you go to the store, try both shoes on with a good pair of socks and walk around in them, even jump around or jog a few steps. Do not buy running shoes online unless you are buying the exact same pair you have worn previously. Also, I want to stress the comfort part. Running shoes these days come in all kinds of cute colors and styles, but be sure to go for comfort over looks.  Many people ask me about minimalist running shoes such as the five finger shoes. There have been no clinical trials demonstrating benefit, only individualized accounts. The theory behind these minimalist shoes is that it will develop and strengthen other muscles in the foot and adjust your running mechanism. I say, try whatever works for you and get what is most comfortable.

2. The gear: If you are running outside, make sure you dress warmly in the winter. A headband to cover your ears and gloves are usually essentials that people don't think about. In the summer, be sure to wear loose breathable fabrics. Most importantly, make sure you have a good, supportive, high impact sports bra!

3. The technique: This one my sound silly, but there is a proper technique to running. The most important tip is to run "lightly." What does that mean? With each stride, the midfoot and balls of your feet should hit the ground, not your heels or your toes! You should also avoid pounding on the pavement, light brisk strides on the balls of your feet make for proper running and helps to avoid injuries. As for your posture, I like this picture from womensrunning.competitor.com

http://cdn.womensrunning.competitor.com/wp-content/uploads/2012/11/Running-Form.jpg

How to Start..

My recommendations for beginner runners are based on personal experience and evidence based medicine from UpToDate.com.

• Beginners do well with an exercise program that combines running and walking for a set time, and then gradually increasing the time spent running
• Running should be done no more than every other day for 20-30 minutes
• I like to recommend this sequence for running: warm up, run, cool down, stretch. Contrary to popular belief, stretching at the end of your run instead of at the beginning is good for you! 

Here is my simple 6 week program to get you started!

Week 1

Warm up: 20 jumping jacks, walk 1 min, power walk 1 min

Run: Run for 2 min, Walk for 2 min. Continue this sequence 5 times for a total of 20 min.

Cool down: Walk for 5 min

Stretch

Week 2

Warm up: 20 jumping jacks, walk 1 min, power walk 2 min

Run: Run for 3 min, Walk for 1 min. Continue this sequence 5 times for a total of 20 min.

Cool down: Walk for 5 min

Stretch

Week 3

Warm up: 30 jumping jacks, walk 1 min, power walk 2 min

Run: Run for 4 min, Walk for 1 min. Continue this sequence 5 times for a total of 25 min.

Cool down: Walk for 5 min

Stretch

Week 4

Warm up: 30 jumping jacks, walk 1 min, power walk 2 min

Run: Run for 5 min, walk for 30 sec. Continue 5 times for a total of 27min 30 sec

Cool down: Walk for 6 min

Stretch

Week 5

Warm up: 40 jumping jacks, walk 1 min, power walk 2 min

Run: Run for 6 min walk for 1 min. Continue 5 times for a total of 35 min

Cool down: Walk for 6 min

Stretch

Week 6

Warm up: 40 jumping jacks, walk 1 min, power walk 2 min

Run: Run for 7 min walk for 30 sec. Continue 5 times for a total of 38min 30 sec

Cool down: Walk for 6 min 

Stretch

There you have it! Try my 6 week running schedule and then continue to build on your own, adding more time running. Once you have mastered it, you can start over and alternate between a fast paced jog and a slow paced jog. Let me know if you have any questions! Comment below and let me know how your progress is going!

Take Care of Your Health in 2014

Hello ladies! Being healthy isn't just about being fit and eating healthy, its about keeping up with your health maintenance and regular doctor's appointments. Be sure to schedule these in 2014 if they apply to you!

HPV Vaccine
Although the HPV vaccine is recommended for teens, women can get the vaccine through the age of 26. For more information, you can visit http://www.cdc.gov/hpv/vaccine.html

Cervical Cancer Screening
A pap smear is recommended for all women ages 21-65.

Mammograms
Yes, everyone dreads them, but they can be life saving. The USPSTF recommends screening for all women 50-74 years old. If your breasts tend to be tender afterwards, try taking some tylenol before your mammograms. In addition, it is good practice to perform a self breast exam regularly.

Flu Shot
The flu season runs through February so make sure that you get vaccinated, especially if you are pregnant or elderly.

Dental Cleaning
Every 6 months you should visit your dentist for a cleaning. This is one of those things that people always put off, but dental hygiene is very important!

Tips For Sticking With Your New Year's Fitness Resolution!

New year, new resolutions..or so you think. If many of you are like me, you are guilty of saying, "This is the year I'll finally get in shape."Unfortunately by the time February rolls around, many of us have not been able to stick to our goals. Here are some great tips for making this year the year you stick to your resolution!

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1. Make Small, Attainable Goals

The biggest mistake many of us make is setting a goal that seems daunting. Don't tell yourself, "I need to lose 50lbs!" Instead, make stepwise goals such as walking for 10 minutes more each day, losing 4lbs/month, or joining a class once a week. This way you will feel a sense of accomplishment and have the motivation to keep going. Also, if you haven't worked out in a while, its better to start off slow and steady!

2. Document Your Progress

Document your weight loss or fitness goals on a calendar. This way you are organized and you can keep track of how you've been doing.

3. Find a Buddy

Working out by yourself can be difficult. Try to get a friend, neighbor, coworker, or significant other to join you at the gym or for a walk. This way you can motivate one another, and working out becomes a great way of catching up! 

4. Switch it Up

If you are used to walking or using the elliptical like many girls are, try switching up your routine! There is a terrible misconception that if girls lift weights they will become too muscular and manly. Weight lifting is a great and burns more calories than aerobic exercise. Some other things to try are gym classes like zumba, kickboxing, bootcamp, or yoga. Also, try learning a new sport! Switching up your workout routine will work different muscle groups and tone other areas of the body. Plus the new year is the perfect time to put yourself outside your comfort zone and try something new.

5. Avoid Fad Diets

Fad diets are the worst thing that you can do to yourself. The healthiest thing to do is to eat healthy the old school way. Stick to plenty of water, fruits, vegetables, whole wheat carbs, and protein. Avoid fried foods and sweets. Its simple! Also, regulate your portion sizes.

6. Just Because You Joined The Gym Doesn't Mean You'll Lose Weight

This saying is posted in the gym I go to and it's so true. Joining a gym is great, but if you don't make an effort to go consistently and to eat right at the same time, you will never attain the results you're looking for. 

7. Be Patient

Weight loss can be frustrating because once you start going to the gym doesn't mean the pounds will magically come off. It also doesn't mean you will be able to magically lift your body weight or run 5 miles.  If you are not getting the results you expected, just be patient. Also, consulting a nutritionist or personal trainer for new ideas or techniques may help get you out of a rut.

Get out there and get moving ladies! Leave a comment and let me know how your workout routine is working for you!

No Equipment Needed Home Workout Series-Upper Body

Snowed in? Can't get to the gym? Here are some great exercises that you can do to tone up your arms in the comfort of your living room! No fancy equipment needed! For some exercises I have provided beginner and advanced versions.

1. Bicep Curls

http://www.womenshealthmag.com/files/images/1104-biceps-curl.jpg
 
Use household objects for weights. I like using canned goods, water bottles, a jar of peanut butter, whatever you can grip on to easily. Place a can in each hand and curl it upwards. Since it is a relatively light weight, I like to do 3 sets of 50 curls.

2. Standard Push-Up

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A good old push up will do anyone good.

Beginners: If you have little upper body strength, start off with your knees on the floor. Keep your feet off the ground. Then tighten your core abdominal muscles and bend your elbows until your chest reaches the ground, then push back up.

Intermediate: Perform regular pushups with your knees off of the ground. Legs should be about hips-width apart.

Advanced: Try diamond pushups where your hands are placed together in a diamond formation.

3. Triceps Dip

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Beginners: Find a bench or chair. Position yourself with your back to it and place your arms on the ledge. Lower yourself until your elbows are at 90 degrees while your heels push into the floor, and then push yourself back up.

Advanced: Try raising one leg off the floor. If that's too easy, you can raise the contralateral arm while doing your dip.

4. I can fly! And I don't know Y!

http://www.womenshealthmag.com/files/images/1104-reversefly.jpg

For the reverse fly take your water bottle weights in each hand and bend forward  at the waist, keeping the knees slightly bent. Tighten your core and raise your arms outward to the side as if you are spreading wings to fly.

Next, remaining in the same starting position bring your arms forward forming a "Y"

5. Modified Nosebreakers

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Starting in seated position, take your weight in both hands and place it behind your  head. Lift the weight upward until arms are fully extended and return to starting position.


Let me know how these exercises workout for you! You can mix and match them as you like. Stay tuned for the core and lower body posts of the No Equipment Needed Home Workout Series!!!

Tis The Season To Stay Skinny- Low Calorie Drinks & Cocktails

Aah, the holidays! With all the office parties, family gatherings, and New Year's festivities, there's bound to be an excessive amount of food and alcohol consumption.  People seldom realize how many calories are in their drink of choice, especially if you have more than one. I have listed some of the best and worst choices for your waistline!

Beer

Regular(12 oz): 153 cal
Light (12 oz): 103

12 fl. oz. of regular beer has 153 calories versus light beer which has only 103. If you must drink beer try to stick to light beer and limit your number of beverages.

Wine

Red Wine (5 oz): 125 cal
White Wine (5 oz): 121 cal
Sweet Wine (3.5 oz) : 165 cal
Sherry (2 oz): 75 cal
Port (2oz): 90 cal
Champagne (4oz): 84 cal
Vermouth sweet (3oz): 140 cal
Vermouth dry (3 oz): 105 cal

Wine can be a good lower calorie choice, however, people tend to over pour the wine. Try to limit your quantity by keeping track how much is poured each time.

Distilled Spirits

80 proof- gin, rum, vodka, whiskey, tequila (1.5 oz): 97 cal

Brandy, cognac (1.5oz): 98 cal

Shots are a great low calorie choice, but be sure to pace yourself! Also, if you want a mixed drink try rum and diet coke, vodka soda, vodka tonic, or tequila soda. These are all around 130-100 cal. 

Cocktails

Martini (2.25oz): 124 cal

Cosmopolitan (2.75 oz): 146 cal

Mojito (6 oz): 143 cal

Margarita (4 oz): 168 cal

Manhattan( 3.5 oz): 164 cal

Daquiri (2 oz): 112 cal

Whiskey Sour (3.5 oz): 160 cal

Pina Colada (9oz): 490 cal

Cocktails may be sweet and yummy, but they are very high in calories. Margaritas, manhattans, and especially pina coladas are a bad choice, so try to have only one or avoid them all together.

Some other tips:

• Drink a glass of water in between each alcoholic beverage. This will pace you and also limit the number of drinks that you have.
• If you truly want to cut calories, try to avoid drinking all together

http://rethinkingdrinking.niaaa.nih.gov/toolsresources/caloriecalculator.asp