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Abs Challenge-Day 7!
Reggie’s Tip: Core exercises will strengthen your abs, but they won’t eliminate the fat that lies beneath them. To do that, you have to ramp up your overall calorie burn with cardio (running, walking, biking).
Also, Check out the Abs eBook here
Abs Challenge-Day 6! Now it’s starting to get challenging. Stay Strong!
Reggie’s Tip: Research shows people who drink one and a half cups of green tea enriched with a total of 609 milligrams of catechins (a group of antioxidants that have been shown to help burn fat cells) every day for 12 weeks lost almost 16 times as much visceral fat as those who consumed green tea without the added antioxidants.
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!
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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.
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