Yes, it's that time of year. We have just 12 days until the big day - Christmas! :)

This following is from Burlington Adventure Boot Camp's Director and owner, Steve Fuchs. I just had to share it with my readers as well. You can read more about Steve's Boot Camp at: Burlington Adventure Boot Camp.
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Red and green decorations are out, nostalgic tunes fill the airways and the kids are hard at work on their letters for Santa.

I know one item on your list that can't be found at Bon Ton or Best Buy.

You're wishing for a flatter tummy — so I've put together "The Twelve Days of Christmas –Washboard Abs Edition" just for you.

On the First Day...Give yourself the gift of Planks.
Planks are THE foundation exercise for a strong core. They're simple, effective and can be done most anywhere. To do a basic plank, get in the "top of a push-up" position. If you're a beginner you can start off your knees and elbows. Bring your hips down in line with your knees and head.... and hold that position! You're doing a plank.

On the Second Day...Give yourself the gift of Fiber.
Stocking up on fiber will do wonders for your abs. High fiber foods are nutrient dense and low in calories. Try these high fiber favorites: raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, carrots, beans and chickpeas.

On the Third Day...Give yourself the gift of a Medicine Ball.
The first medicine balls were created in Persia over 3,000 years ago, made with sand filled bladders and used by wrestlers as part of their conditioning. Today you can get the same rippling abs by incorporating medicine balls into your exercise routine. Do a sit-up holding a medicine ball at your chest then throw it to a partner as you raise your chest toward your knees; or hold a medicine ball with arms straight up in the air as you do crunches.

On the Fourth Day...Give yourself the gift of Reduced Salt.
Too much salt leads to water retention—and that spells disaster for your six pack. Pay attention to the sodium content of your food. Limit salt intake by not eating packaged foods and by putting down the salt shaker.

On the Fifth Day...Give yourself the gift of Oblique V-Sits.
Who really wants a muffin top? You don't, so incorporate Oblique V-Sits into your routine in 3 simple steps. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side.

On the Sixth Day...Give yourself the gift of Lean Protein.
Along with fiber, your meals should be packed with lean protein. This will help support muscle growth while controlling blood sugar – all important factors when it come to a flatter stomach.

On the Seventh Day...Give yourself the gift of Sprints.
The days of long slow cardio sessions are long gone. We now know that short intense bursts of cardio is the ideal way to melt fat. Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear. If your indoors, superfast squat kicks are a great substitute.

On the Eighth Day...Give yourself the gift of Low Sugar.
Sure, sugar tastes good, but indulging in it causes your body to store layers of fat. If you know it's got sugar, then have a half serving, or better yet, fruit. If you really want results, then you're going to have to start saying no to sugar.

On the Ninth Day...Give yourself the gift of a Nutritional Cleanse.
Ladies, the gift of health will last longer than that pedi-mani you were thinking about. A nutritonal cleanse is one of the best ways to reduce your cravings for the wrong foods. In the process you lose the toxins that drain energy and release fat - lots of it. (Please feel free to contact me for recommendations on how to do a healthy AND safe food cleanse - Alissa.)

On the Tenth Day...Give yourself the gift of No Grain.
If you're serious about that six pack then put down the bread basket. Grains are full of insulin-spiking carbohydrates—the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables.

On the Eleventh Day...Give yourself the gift of Mountain Climbers.
Here's another intense exercise that really targets your abs while also burning fat. 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat.

On the Twelfth Day...Give yourself the gift of a flatter tummy - and love your body again!
Repeat the above exercises 2-3 times per week to maintain your results!

Healthy wishes,
Alissa

This time of year, many of us find ourselves with a cold or even the flu. If you are an athlete, at some point or another you most likely have been injured with a sore tendon, sudden muscle pull or broken bone. Anytime your body is in a weakened state, it must go through a process of responses in order to start healing itself. There is a vast amount of research that shows that what you put into your mouth (or what you don't eat for that matter) can either help or hinder you from getting back on your feet. Today I will share the necessary components of your diet to speed up your recovery:

#1 - PROTEIN
When your immune system is compromised or you have an injury, your body is in a process of breaking down more protein than it can make. This process causes fatigue when you are sick and the injured muscle to atrophy. If you are not eating enough protein during this time, your recovery will be long and difficult. Including the amino acid leucine (an important protein building block) may help prevent some of the protein loss due to illness and with injuries.

FOOD Rx:
Make it a point to add quality protein to every meal and snack. I have discussed the importance of including protein in each meal and snack even when you're not sick or injured, but illness and injury makes this even MORE important. The best sources include eggs, chicken, lean beef, pork tenderloin, seafood - especially fatty fish, beans and lentils, soy, and low-fat dairy. Your needs are based on your body weight. We need between 0.8 – 1.0g of protein per kg of body weight. For example, if you’re a 150lb (or 68kg) individual, you will need between 54 – 68g of protein each day. This is simply to maintain your current muscle mass and protect your immune system.

#2 - CALORIES
While I certainly understand that many of us tend to have a decrease in our appetite when we're not feeling well, this is the worst time to be skimping on your fuel intake. Your caloric needs are actually increased at this time, so not eating will severely slow down the healing process. When you're injured and not as active, your metabolism actually goes up after an injury. This is because your body needs to burn calories to build new tissue to repair muscles and tendons.

FOOD Rx:
Strive to avoid skipping meals. You should be eating every 3 hours or so, including a lean source of protein, in order to keep your energy levels high and the healing process going.

#3 - Vitamin D
Research has shown an apparent link between a strong immune system and Vitamin D. Individuals who are deficient in this vitamin (which is extremely common for individuals who live in the Northeast) are more likely to become ill, acquire a chronic disease over time, and are more prone to injury. Vitamin D plays a key role in rebuilding bone after a stress or fracture. Since your body naturally produces this vitamin when exposed to sunlight, your circulating levels drop during the winter months, making it crucial to add this nutrient to your diet.

FOOD Rx:
The obvious change would be to boost your intake of vitamin D-rich foods, but sometimes this isn't even enough for those individuals who have lower levels of Vitamin D, are sick and/or have an injury. Food with a good source of Vitamin D include canned salmon and milk. If you eat yogurt, you'll need to make sure it is fortified with the vitamin. If you don't eat these foods very often, I strongly recommend taking a high-quality Vitamin D supplement such as nutraMetrix Vitamin D. This supplement offer 5,000 IU of vitamin D daily!

#4 - OMEGA-3s
These are essential fatty acids that are imperative for maintaining joint and heart health. When our immune system is compromised and/or we have an injury, Omega-3s can suppress inflammation and speed up the healing process. Research shows that an intake of Omega-3s can boost your immune system and decrease muscle atrophy.

FOOD Rx:
Strive to include at least two servings of omega-3 rich foods per day. There are three different types of Omega-3's - Alpha-Linolenic Acid (ALA), Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA). It is important to get sources of all types of Omega-3's for optimal healing and health. Sources of ALA include: vegetable oils such as soybean oil, canola, flaxseed oil, walnut oil; some leafy greens such as brussel sprouts, kale, spinach, and salad greens. EPA and DHA are found in animal sources such as: fish, including shellfish and fin fish; omega-3 enriched eggs; and organ meats.Shoot for at least two servings of omega-3-rich seafood, like salmon, a week. Try adding walnuts and flaxseed meal or oil to smoothies. Buy eggs enriched with omega-3s. If you don't get sources of these foods on a daily basis, I recommend taking a high-quality fish oil supplement such as Heart Health Omega-3 Fish Oil.

#5 - OPC-3
OPC-3 is a powerful antioxidant that is made from a combination of bilberry, grape seed, red wine and pine bark extracts, and citrus extract bioflavonoids. Oligomeric proanthocyanidins (OPCs) are bioflavonoids (complex organic plant compounds) found in fruits, vegetables and certain tree barks that provide exceptional nutritional benefits to the human body.

HEALING FIX:
Studies have shown OPCs to be up to 20 times more powerful than vitamin C and 50 times more powerful than vitamin E in neutralizing free radicals. Eating foods rich in antioxidants such as fruits and vegetables is one sure method to prevent illness - especially this time of year. To boost your immune system, I recommend nutraMetrix Isotonix OPC-3, which contains the only isotonic form of Pycnogenol® in the world. Pycnogenol is a natural plant extract from the bark of the French maritime pine tree and the most clinically researched and potent bioflavonoid.

FOODS TO AVOID OR MINIMIZE:
The following foods are best to cut out or minimize in order to speed your recovery. These are foods that are best to minimize anyhow, but especially during times of healing or illness.

ALCOHOL
Research has shown that consuming alcohol when you have a compromised immune system and/or when you have an injury greatly reduces your muscles' protein-building ability, leading to more severe muscle atrophy. Consumption of alcohol during this time will also contribute to fatigue and an even weaker immune system.

SUGAR
While healing from an injury or recharging your immune system when it's down and out, your body isn't as efficient at processing sugary carbs, which may raise circulating levels of fat in your blood. Added sugars will also prolong the body's healing process.

FRIED AND FATTY SNACKS
These foods contain oils high in omega-6 fatty acids (which can increase inflammation) and few omega-3s, which help with healing and boosting your immune system.

Following these tips will ensure a speedy recovery from both injury and illness. Here's to preserving and maintaining our health!

Healthy wishes,
Alissa