9331 Stella Link Rd
Abs Challenge-Day 3!
Transform those Abs!
Reggie’s Tip: Because you’re trying to burn fat and not train strength, there’s no reason to focus on any part of your body until it hurts. Learn a variety of exercises that can be done with no prep and no equipment (handstands, pushups, squats, wall-walks, situps, etc.), and sprinkle them throughout the day.
Day 2 of the 30 Day Abs Challenge.
#Tag your accoutability partner!
Reggie’s Tip: Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it’s brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual.
Day 1 of the 30 Day Abs Challenge.
#Tag your accoutability partner & share with your friends! Let’s go!
Subscribe by turning on notifciations for all the challenge updates.
While your overall goal may be to shed 100 pounds or more, simply achieving a 5% to 10% weight loss can reap huge benefits. If you weigh 140 pounds, just losing seven to fourteen pounds can make a difference in your appearance and overall health. Even those with much more weight to lose will benefit from shedding between five to ten percent.
While not all cases of hypertension come from being overweight, between 25 to 30 percent do. When you shed those extra pounds, you’ll also see your blood pressure drop, if you’re part of that 25 to 30 percent. Studies show the average person decreases both the top and lower number of their blood pressure by as much as 5 mm HG. Exercise helps burn off the hormones created by stress, which can also lower your blood pressure. It also replaces them with ones that make you feel good. Adding a healthy diet to the mix, lowers sodium intake, which again lowers your blood pressure.
Shedding those extra pounds has been proven to lower the marker Hemoglobin A1C for diabetes by the same amount as medications do. It also helps eliminate insulin resistance. Insulin helps the body to maintain normal levels of blood sugar. Insulin resistance creates high levels of insulin in the blood and that can change hormone levels, hair growth patterns and a number of other problems, as well as being a precursor to diabetes. Losing as little as 5% of your body weight can reverse it.
Excess fat cells produce substances that result in inflammation of the blood vessels, especially if those cells are on the abdomen. That leads to plaque, clotting and eventually heart attacks and strokes. Losing that 5% to 10% can significantly reduce the amount of inflammatory substances in your blood stream and help protect your cardiovascular system in the process.
You’ll give your joints a vacation with a reduction in your weight. Any weight loss is often noticed in the hips, ankles and knees. Losing one pound reduces the pressure on the knees by four pounds, according to a 2005 study involving obese adults with osteoarthritis.
The first weight you lose tends to be belly fat. This fat puts pressure on internal organs and may even set the course for other serious conditions, such as colon or breast cancer or cardiovascular disease.
Losing weight also involves eating healthier and exercising. Both of these have proven benefits for the body.
You’ll improve your posture if you exercise as part of your weight loss program. Not only will you look better, you’ll feel better too. Everything works better with improved posture.
Let’s commit to this 30 day ABS CHALLENGE for December so we can keep the midsection tight.
It’s that time of the year when we gain the most weight around our midsection from the holidays.
IMPORTANT: Don’t do this alone. Normally it’s hard to hold yourself accountable during this time so get an ACCOUNTABILITY PARTNER who will help you stay strong throughout the 30 Days. So TAG your accountability partner and say “Let’s Get It”.
Also, some additional giveaways, holiday nutritional tips, no equipment workouts and additional Ab videos will be posted throughout the 30 Days for you and your partner to do. SUBSCRIBE and also check out the other pages; Instagram: @reggiecfitness & Snapchat: ReggieCFitness.
For a quick 20 Minute Workout, click HERE for my eBook
30 DAY ABS CHALLENGE… Don’t Give Up… You Got This. Let’s Go!!!!
If all your childhood memories about Thanksgiving involve mountains of food that flow with rivers of gravy and have pie lining the banks of those rivers, you aren’t alone. Thanksgiving is normally a day where people consume enough calories for two to three days of normal eating—note I didn’t say healthier eating but “put the fat on” normal type of eating. A thinner Thanksgiving can mean a number of things from looking thinner to eating healthier. Here are just a few ways of achieving those things.
It’s never too late to start. Sure you won’t get the full effect of healthy eating and working out like you would if you’ve been doing it for months, but it is a step in the right direction. Not only will you learn more about the foods to select for your Thanksgiving feast, you’ll also end up with more energy and strength to get through the holidays.
If you’re having everyone over, just make sure that your menu is healthy. Have lots of fresh vegetables for snacks and some low calorie tasty dip. It can help keep down the hunger so you won’t be as apt to gobble up everything in front of you or load your plate to the limit. If you’re not doing all the cooking, take a healthy dish. If your family is like mine, normally everyone brings something to the celebration. You probably know most of the foods you’ll have at the feast and identify those lowest in calories, eating more of those and far less of the marshmallow laden sweet potato casserole or rich pecan pie.
Start your day with exercise. It helps burn off the hormones created by stress, while making you feel refreshed and happy. If the weather permits, plan an outside activity with the family, even if it’s just taking a walk. Most people love the idea of walking off the calories and helping their food to digest. You’ll find your suggestion will also help set a restful tone and avoid some of the high decibel noise level stress that occurs when there are a number of people in an enclosed area.
Go easy on the gravy. You can have a little of everything, even the mashed potatoes, but don’t drown out their delicious taste with a lake of gravy. It adds calories without adding nutrients.
Skip the whipped cream and opt for the lightest possible dessert. If you have a choice between fruit salad and pie, take the fruit salad.
Watch your portions. Keep them small and eat slowly. You’ll find you fill up faster that way. If you want to go back for seconds, wait before you do. Sometimes the brain doesn’t catch on that your body is full immediately.
Enjoy a great conversation and savor every bite. This is the time to be grateful for not just the bounty of food, but the company too. You’ll not only enjoy catching up with friends, you’ll eat slower in the process.
If your Saturdays consist of sleeping in and remaining in your pajamas for the rest of the day, it’s time to make your weekend more active. Getting active can also help you in other ways. It can help you get those pesky chores out of the way that have been waiting for ages and form better bonds with family and friends. Most of the time, people who lounge on the weekend end up watching reruns of shows they don’t even like or viewing the same adorable Facebook picture of a cat that managed to shred all the toilet paper. It’s time to make the most of your day and declare independence from inactivity. You’ll find you feel more refreshed than you would if you just sat or lounged the whole day.
The adventure doesn’t have to be mountain climbing or safari hunting. It can be something as simple as going to a local museum or a flea market. Both of these require you spend time walking and you’ll have fun in the process. Shopping is another potential, even if it’s just window shopping. A picnic at the park, day at the beach or pool and even going to a festival or out dancing at night burns off the calories and gets you fitter..
Okay, you probably hate me by now, but you don’t have to clean everything at once. Take one room at a time and do some deep cleaning that requires a little elbow grease. Clean out the refrigerator and scrub the inside. Scrub down the bathroom or wash the walls. Washing windows, especially if you use step a ladder to do them and raking leaves or gardening get you moving too. You get the idea by now, do something that makes you move.
Spend one weekend relying on your bike, your two feet or public transportation to get in the extra exercise. I know a woman that retired after years of having a job where she had to drive from one of her offices to another several times a day. She gave up her car keys when she retired and opted for a bike. This lady had never taken public transportation either, so she studied the bus route, walked to the nearest bus stop and spent a few weeks learning the ropes. She swears to me that bus stops are quite far from her shopping and stopping haunts, so she had to travel on foot quite frequently. She was far more fit after her first year of doing this, without adding any extra workout to the mix.
Have fun with your kids or younger children in your family. If you don’t have children, give a friend or family member a break and do something with their children for an hour or two. You’ll be exhausted but in a good way.
Do something for someone else. Find a charity you feel strongly about and do some work for them that requires physical effort or stop by an elderly neighbors or family members home and do a few extra chores for them. You’ll feel good about yourself and shed pounds in the process.
Look for healthy food bargains. Lots of places that let you pick the produce, such as strawberries or apples, offer huge discounts when you pick them yourself. Get plenty for the freezer so you have them over the off season too.
No matter how dragged out you feel, get up, take a shower and go for a walk. If you haven’t planned anything, walking can clear your head and boost your energy level. While you’re walking you’ll also come up with great activities for the rest of the day.
One the keys to a healthy life is good nutrition. No matter how smart you are or how much education you have, most people, including doctors, don’t have the background education in nutrition to plan healthy meals continuously. That doesn’t mean they aren’t on the right track or know the basics. It simply means that sometimes to get the most out of your meals, you need to delve a little deeper. Often, you’ll find that nutritious meals are far more enjoyable than the foods you’ve eaten in the past.
I’m not trying to bash doctors or say I’m better than they are. They have a lot to learn in the years they’re in school, so you can understand why many schools short them on nutrition training. A recent study on the status of nutrition in medical schools showed that the average doctor had 23.9 contact hour s of training in nutrition. Those hours weren’t necessarily in specific nutrition classes, but may have been in courses that touched on nutrition. More and more scientists are discovering how important nutrition is to our lives and overall good health. It’s one of the reasons many doctors send their patients to specialists, such as personal trainers and nutritionists, to get help.
The computer has changed our lives in many ways. One is that it made it easier to create good nutrition plans for people based on their personal needs. All the data for different body types and metabolic types are input into the computer, plus dietary information on what types of foods help each one. Balanced nutrition is easier to balance when you have the aid of a computer program. The input information can also help find substitutions and alternatives for people with a food intolerance or difficulty losing weight.
While the computer can provide some shortcuts and excellent help creating dietary programs. You still need to have the human touch to modify and adjust those programs. Even if you’re a specific body type, it doesn’t mean that your body is going to react the same way as another person in your groups to a specific diet. That’s where I come in. I help you hone the diet until it meets your specific needs. If we see progress, it means what we’re doing is working….HOORAY! If progress is stalled or limited, it can mean one of two things. Either there input is wrong or something’s not working. I help you with both problems.
When the input is wrong, either you’ve misjudged proportions or you’ve sneaked some extra goodies. Sometimes, people eat without realizing it. You walk past the candy bowl and absentmindedly eat a handful. (It happens! And people don’t even remember it because it’s a habit!) I’ll help motivate you and make you aware of your eating habits.
Sometimes, no matter how much you stick with a nutritious plan, it’s just not right for you. That doesn’t mean you ever give up, it just means it’s time to start making subtle changes to see what the problem is.
The amount of exercise you get makes a huge difference. Adding exercise to the nutritional program can make the plan work more effectively. It’s one reason that putting the two together gets best results.
You’ll be amazed at what you’ll learn and how habits change easily. At first, you’ll have to follow closely and be very aware of your habits. Slowly, you’ll see a change where you intuitively know the right foods to eat.
I see it all the time, people come to me after unsuccessful attempt at fitness and one huge reason is that they hate to workout. It’s understandable when you talk to them. Either they have gone to a traditional gym and been pointed in the directions of the machines and left to their own devices or they’ve worked out alone to a program they found on the internet, which occasionally caused injury. Often they worked hard but didn’t see any results.
I don’t care who you are, you need someone cheering you on, whether it’s a personal trainer, good friend or even your family. Fitness programs often fail at filling that need for external motivation. Every week someone comes into my gym and sheepishly tells me that they’ve started fitness programs, sometimes many, many fitness programs, but failed to follow through because their life became too busy. I’m here to tell you that the activities of their life wasn’t the problem, but their lack of motivation was. When something is important, people often carve out the time or find a way to follow it through, even if it’s doing some isometric exercises at their desk.
I applaud people who get exercise of all types, no matter what it is. Even if you don’t know what you’re doing and go to the gym faithfully, just moving your body for that half hour or hour helps, but it doesn’t necessarily use your time wisely. If you’re reading this, NEVER STOP TRYING! Even if you’re visits to the gym aren’t helping, keep going until you find something that does. (Unless of course, your visits to the gym only include changing into gym clothes and hanging around the juice bar or getting a tan.) A personal trainer, like me, can create a program designed specifically for your needs, body type and level of fitness.
I know I said exercise of any type is good, but let’s face it, sometimes people go too far and try complicated routines with kettlebells and other types of equipment they don’t know how to use. Even doing a simple calisthenic wrong can cause injury or minimize the benefits you reap. For those that workout in a gym on machines, there are some people you can ask about how they work. Normally, while these aren’t the best workout, they are more goof proof. I can help you learn the right way to do each exercise to avoid injury and see results faster.
No two people are alike, even identical twins. That’s why no two workouts will be the same. I assess each person’s fitness level, even identifying undeveloped muscle groups that can affect your overall fitness, before I create a program.
Not everyone will work at the same intensity. Lots of times I have people work in groups, but everyone will be doing his or her own personal program. Some will do more repetitions or a modified form of the workout.
People need different types of exercise. Even if you’re really strong, you may not have the flexibility or endurance to be considered fit. I create a well rounded plan for every person.
Being the best you that you can be changes. You may start out at one fitness level and work toward your maximum potential, but as you become fitter, your overall potential increases. I help you by adjusting your program when that happens
One problem faced by many people trying to find a way to reach their fitness goals is that most places offer cookie cutter workouts and photocopy diets. You won’t find that here. I know that each person is different and needs a program that not only helps overcome some of the differences but actually uses those differences to maximize results. Every person has a unique structure with special personalized needs. No two people are alike when it comes to goals or what they want from a fitness regimen. That’s why I first talk to each person and learn more about them before I create their unique exercise program.
While two people may lead similar lives, they won’t be the same at every level. That’s the same with fitness. Even if both people weigh the same, have similar fitness levels and even like the same foods, the strength and weaknesses of various muscle groups will be different. Their schedules will be different and even their special needs may differ. Fitness is part of a healthy lifestyle and needs to blend with the rest of your life, which is another challenge I work with when creating a workout program.
If you work all day in an office and go home to face another full day of work, finding time to exercise may seem impossible. That’s why I like to create programs that get the most results in the shortest amount of time. Of course, you should always make sure you allow time in your schedule for fitness. You’re important and the busier you are the more you have to work at staying healthy. If your family, job or friends need you now, just imagine how lost they would be if you were ill and no longer available. Carving time out now to stay healthy is just as important to those who need you most as it is to you! I’ll create a flexible program that works with your schedule.
If you’re overweight and out of shape, it’s hard to feel good about yourself and also hard to get the most accomplished. Exhaustion can lead to underproduction and that makes you work even harder, getting less accomplished. I’ll help you make fitness a priority in your life and you’ll often find that when you feel good, you get far more accomplished.
You’ll burn off the hormones created by stress that can cause illness, that sick feeling in the pit of your stomach and even foggy brain.
You’ll have more energy than you ever did before you started exercising. It’s amazing, but the more you workout and burn energy, the more it seems to grow.
You’ll cut your doctor’s visits to a minimum. Exercise helps boost the immune system and even can reverse serious conditions such as diabetes, osteoporosis and high blood pressure.
You’ll see results and feel good about taking charge of your life again. That feeling of being in command will extend to other areas of your life.
Powered by WishList Member - Membership Software