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I am my own worst critique when it comes to my body parts. I know where the different types of foods I eat land on certain areas of my body; however, the good news is I know how to get rid of it. This is why everything you eat and do in moderation is okay. SO, you DO NOT have to beat yourself up anymore for indulging in your favorite triple décor ice cream fudge sundae, just make sure you do it in moderation, which means NOT every day, more like once a week. Save it for your favorite day of the week when you know you will be out with friends/social events or even just a night home, curled up on your love couch ready to watch your favorite movie.  Don’t feel guilty about it! Just know that you earned that treat from   your hard work & dedication at the gym and in the kitchen. So, are you ready to tighten yours abs, eat healthy fats, drop a dress size or two, increase your energy levels & look fabulous every day???? ~ Well here are the steps to follow to take your body from ordinary to extraordinary!

1. Eat the ‘right’ fats, to burn fat: What the term ‘love handles’ really means is an accumulation of ‘extra’ fat around the midsection caused by what we eat. So the saying ‘you are what you eat’ can be easily mislead. The body needs certain types of fats to function properly, for energy & efficient hormonal production. If hormones are out of whack, so will your metabolism, which causes a lot of other areas to bloat. Healthy fats such as: extra virgin olive oil, almond oil, avocado oil, eggs, avocados, and nuts/seeds reduce inflammation in the body, help control hunger and burn unwanted fat! Take Home Point: Reducing your intake of grains, starches, and sugars, while consuming healthy fats on a daily basis will force our bodies to reprogram their cells to burn fat instead of sugar. Our muscles are constantly burning calories throughout the day so if you eat a low fat or fat-free diet you will have a hard time putting on & maintaining muscle.

2. Get Your Beauty Sleep: Try to get as much sleep as you can, without letting your social life go to waste. The best way to maintain your fit physique is a consistent routine each day, starting with your recommended daily amount of sleep of at least 7-8 hours each night. As the old saying goes… “Health is the first muse, and sleep is the condition to produce it” -Ralph Waldo Emerson.  Sleep is the most important tool in losing weight and keeping it off as well as recovering from a hard day’s workout, improving strength and coordination, regulating hormonal functions & performing at your best in your everyday activities. Take home point: Do what you can to get in at least 7-8 hours of sleep. If you do not get in the recommended 7-8 hours, try to get in a nap throughout the day to fit in those extra couple hours of sleep. Poor nutrition, too much caffeine late at night & increased stress all lead to an increase of fat disposition around the midsession & lower abdomen.

 3. Drink that Aqua: Most people beat themselves up at the gym, eat the perfect diet and get plenty of rest but they still are carrying around that extra 5-10 pounds, & most of the time its around their hips & stomach. The main culprit here is that they are probably not flushing out the toxins from their body with clean, purified water. Drinking water cleans out impurities in the skin, improves muscle tone and suppleness in the skin & flushes out the toxins and excess water/fluid retention that your body has been holding onto for years. Take home point: You want to flush your body out with fresh, clean, and purified water daily.  Ideally, try to intake at least eight- 8 ounce glasses or 2 quarts of water per day. Your body will be so grateful!

4. Healthy Eating & Exercise: Since it’s impossible to spot reduce; the key to losing abdominal fat comes down to a healthy eating plan, coupled with a consistent exercise routine. In women, those trouble areas tend to be the hips, thighs and waist & in men those stubborn areas are their lower abs and/or ‘love handles’. The formula for the perfect body is 75 % nutrition 15% exercise & 10% genetics (uncontrolled). Take Home Point: No matter how much you workout, without burning more calories than you take in you will continue to put on abdominal fat. You should try to spread out your calories throughout the day & divide them up into 5 small healthy and nutritious meals with good fats, proteins & a small portion of complex carbohydrates.

Healthy & Fit Body= Healthy ‘fats’+ 7-8 hours of sleep+ 8-8oz glasses of water+ clean eating & exercise routine.

In Health & Happiness,

Stacey Timbo

CSCS, AFAA, ACE certified