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.
________________________________________________________________________________
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 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.
________________________________________________________________________________
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
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