Archived Posts I Archived Posts II
July 17, 2009
The Secret to Great Abs and a Flat Stomach is in the Kitchen
Tell me you haven't seen this.
There's that one heavy set person that you see at the gym regularly who doesn't seem to make a whole lot of progress based on the hard work and time they put in. What's interesting is this person often has a bit of a belly on them, yet they seem to do hundreds of sit ups every workout.
Well, it doesn't take a rocket surgeon to figure out that their good work is really going to waste.
Heck, we've all got abs down there and some of them may be better developed than we know. The key is getting the fat out of the way that's covering them up and keeping them hidden, and the most effective way to reduce fat is to get your eating under control. Ab exercises require effort which burns calories, but not enough to remove any significant fat on your body, at least not in the way that proper eating does.
This doesn't just mean cutting out junk food, although that's a great place to start. The key is to ensure you're eating the right nutrient ratio, consuming the right amount of calories and timing your meals right. You can find some of this info in this article.
So it's safe to say that a fat loss plan and an ab plan go hand in hand. Don't get me wrong, ab exercises are important to strengthen your core, reduce back pain and of course, bring out your stomach muscles. But if you really want a stomach that turns heads, be sure to focus most of your effort in the kitchen.
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July 14, 2009
'Star' Magazine Takes it a Little Too Far
I'm like like most people. I love to gossip about celebraties. What they wear, who they're dating, how they look, etc.
That said, I recently was reading an issue of the latest 'Star' magazine that was doing their annual 'Worst Celebrity Beach Bodies' issue. In it, they kick people while they're down by ensuring they get the worst imagineable picture of people lounging in the sun. Sure, these people are by no means victims as anyone has the power to transform their health or body based on the lifestyle they chose to live. However, I couldn't help but be a little flabberghasted by what and who they deemed to be 'worst beach body'.
For example, Kristen Bell (pictured below), who was most recently in 'Forgetting Sarah Marshall' was pictured in the magazine because she had cellulite on the back of her leg. It was the kind of picture where they needed to circle the small cellulite because you otherwise wouldn't have noticed it due to the rest of her very nice figure.
Another celebrity they deemed to have the worst body was Richard Gere, who is 59 years old. Now, by no means was he looking like Matthew McCanaughey, but he looked pretty damn good for a guy who will soon be 60.
My hope is that we will someday be lucky enough to see a published magazine titled the 'Worst Bodies at Star Magazine'. I can only guess that it will be the size of a telephone book.
People struggle enough with confidence in putting on a suit and to feel like they're not being judged by everyone that sees them. This type of a magazine only contributes to people's fears when July comes around. Hopefully, they will be able to find the confidence that comes with beginning a fitness plan and embracing a healthy lifestyle.
July 6, 2009
Ten Healthy Day Trip Snacks
The month of July typically kicks off road trips, summer vacations, or day trips to the beach for many across North America. Clean protein can be one of the trickiest things to find when away from your kitchen. This summer, plan ahead and pack clean healthy snacks for your next trip away from the house.
1. Beef or turkey jerky – this tasty treat does not require refrigeration or fuss of preparation. Plus you get all the benefits of your usual meat fare.
2. Almonds (unsalted) – great source of protein and healthy fats, roast in the oven at 400 degrees farenheit for 15 minutes to add more flavour without added salt or fat.
3. Veggies – low in calories and high in complex carbs, the hard crunch of a carrot or celery also helps to keep your brain alert while on those long drives.
4. Water –you already know the importance of keeping hydrated in the gym, but it’s also important while traveling. Staying hydrated is essential for healthy bowels, mental alertness, energy, reducing bloat, increasing circulation and maintaining metabolism.
5. String cheese (light or low fat) – at only 50 calories a serving, this is an easy hit of protein and calcium.
6. Nut butter wraps – make your own nut butters and roll up a dollup in a whole grain wheat wrap for a combined hit of protein and carbs.
7. Canned tuna (water packed) – one of the best sources of lean protein and low in fat. Pick up a can or two with a pull tab opening for ease of enjoyment. Just stay away from the lunchable variety with added mayo and crackers.
8. Protein shakes – fill a reusable stainless steel drink bottle (we love Sigg and Klean Kanteen varieties) with water and ice and pre measure your protein powder in a snack size baggie. When you are ready to drink, mix the powder in with your water and give it a good shake. The stainless steel drink bottle will keep your shake cold without an added ice pack hours longer than the typical plastic variety.
9. Protein bars – You can buy these convenient, individually wrapped bars at the store or you can make your own at home with our recipe. The homemade variety contains far less sugar and no fillers or preservatives. Make a large batch and keep them in the freezer for a longer shelf life.
10. Bananas – Easily transportable and self contained, bananas pack a punch of potassium and energy to refuel your body.
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June 14, 2009
Don't be intimidated at the gym
Every single one of us has been there. We've all been beginners at one time or another at the gym. And I can almost guarantee you that every one of us felt the exact same feeling - pure intimidation.
Well, as many of us knows, that eventually goes away to the point where you're so focused at the gym, you barely notice anyone else. That said, it can be difficult during those early years and there are a number of things you can do to reduce the feeling of intimidation when you put on that outfit and see the sea of exercise machines and weights, including:
- Go in with a plan.
Knowing exactly what you're going to do and the equipment you plan to use gives you focus, which takes your mind off of what other people are thinking and eliminates those awkward moments of wandering from machine to station. - Join an all female gym
Maybe it's the thought of having someone from the opposite sex stare at you that's making you nervous. Well, that's the reason there are multiple female only gyms around. - Keep your workout simple
Doing a workout that doesn't rely on the latest or complex equipment can take a lot of guess work and apprehension out of your workout. Focus on using free weights only and you'll fit in to just about any gym on the planet.
Follow the link to a full training split relying only on dumbbells. - Workout with a partner
Having someone else to workout with will allow encouragement and the focus on what each other is doing. Having a partner in crime makes any intimidating situation easier. - Don't worry about impressing anyone
You're there for one reason - you. Don't worry about what anyone else thinks, says, is wearing, how they look at you, how much you lift, etc. It's all about you and this is just the place you go to that gets your health on track.
Follow these tips and you'll soon be feeling like your gym is your home away from home. Just don't leave it in the mess that you leave your bathroom every day.
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June 10, 2009
MissFitChick Now on Facebook!
Do you have some progress pictures you'd like to share? A video you'd like to add? A link to a workout or recipe you love? Well, why not join us on our new Facebook page where you can do all of this and more. It's a great place for fit chicks to share information, inspiration and support.
Visit the link below and be sure to 'become a fan'.
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June 5, 2009
Your Most Important Appointment
Think about all the scheduled appointments you make in your week. Doctors, salons, meetings, lunches, teacher conferences, etc. If you're like me, you make your calendar and you live by your calendar. Wherever and whenever it tells you to go, you do it because your calendar seems to run your life.
Well, here's the opportunity to let that calendar help you reach your fitness goals.
If you have a hard time sticking to your workout commitments each week, then schedule each workout in your calendar like you would any other appointment. The further out you plan it, the better.
Don't just mentally schedule those meetings in. Add them to your Outlook calendar, to your blackberry, on the calendar beside the fridge or wherever else you write down your appointments. Schedule it down to the hour and be on time like you would for any other appointment. If you plan to workout Monday, Wednesday and Friday at noon, then write that down in your calendar.
If someone wants to meet you for lunch on Wednesday, your calendar will tell you you're unavailable and you'll have to book a different time like you would if it was any other appointment in your calendar.
When it comes to your workouts, your health should be more important than many of the other appointments in your calendar, such as salons, coffee dates or the car tune up. Be sure to treat them like they're more important.
Like going into the gym with a plan is key to your success, so is going into your week with a plan.
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