5 Steps To Flatter Abs

If you’re like a lot of people you’ve worked hard for years to attain a leaner, flatter, toned stomach. Have you been on crazy diets and done tons of crunches, or maybe even considered lipo?  All for the sake of that glorious, flatter, toned and tight tummy?

Here are just a few of the reasons for a flabby tummy:

• Pregnancy - Having gone through three pregnancies and gaining a significant amount of weight each time, this has always been one of my biggest obstacles.
• Age - Starting in our 30‘s our metabolism slows down. 
• Stress - Stress and lack of sleep elevate cortisol levels which leads to excess fat around the middle. (Check, this applies to me, also).
• Hormones - For both men and women this can be an issue.
• Not enough exercise - You’ve got to stoke that metabolism to burn that belly fat.
• Poor nutrition - Eating too much junk and not enough healthy, whole foods.

5 Steps to Help Flatten That Belly:

1. Cardio Exercise - Warm up for several minutes then move into at least 30-45 minutes of cardio (biking, hiking, power walking, jogging, running, aerobics class, etc.) Start at a comfortable pace but when you’re ready push yourself past your comfort zone. This means you’ve got to break a sweat, get your heart-rate up, release those feel-good endorphins, dig deeper! Once you’re able to do 30 minutes without feeling overwhelmed, up the intensity. On a scale of 1-10 (1 sitting watching tv and 10 being ready to pass out from exhaustion) you want to be around 7-8. To shed fat you've got to step up your game!

My personal favorite Cardio:  

Kickboxing! This is popular with both men and women and has the added benefits of improving power, balance and coordination.  Kickboxing helps work out stresses and frustration, enhances confidence and burns a ton of calories. The moves also target multiple muscle groups, especially the core.  

Exercise and Your Brain

If losing weight, getting healthy and looking hotter in your bathing suit aren’t enough

to get you up and moving this summer, how about the effect exercise has on your brain?

Mounting scientific evidence suggests that what's good for our hearts and waistlines also is good for our minds.

“In many ways, exercise optimizes our brain to learn.” says Dr. John Ratey, a clinical associate professor of psychiatry at Harvard Medical School in Boston who's at work on a book about exercise and the brain.

Exercise improves circulation throughout the body, including the brain, he explains.

And by now you’ve heard me tell you over and over that exercise boosts metabolism, decreases stress, improves mood and attention, and just makes you feel good, all of which help the brain perform better.

Our brains contain two types of “Matter.” ----Gray Matter is the thin layer of cells that are involved in learning and memory ----White matter is the insulating sheath containing the nerve fibers that transmit signals throughout the brain, like an electrical cord. As we age, especially after 30--- (yeah, we’re not talking old folks home here) these tissues shrink. 

BUT, the studies have shown that the fitter the body, the less shrinkage to these tissues.

So as you shrink your waistline, and improve you’re overall health and state of well being, you’ll be improving your mental-processing capabilities.

Here are some guidelines:

Both aerobic and strength training exercises produced better results than just one on its own. (So include some resistance training with your cardio a few days a week, lift some weights!)

Older adults benefit more than younger adults (because the decline in mental abilities is age related.)

You want to aim for more than 30 minutes of exercise per session, which produces the greatest benefit for revving up brain power.

The best news is it’s NEVER too late to start benefitting both physically and mentally from an exercise routine. Studies have shown that even sedentary adults over the age of 60 significantly improved their mental-processing abilities by just walking 45 minutes three days a week.

Another great reason to exercise!

My Afternoon Of Yoga

I was excited when I woke up this morning because I knew I could finally get to one of my favorite yoga classes taught by one of my favorite teachers, Nancy Hsu.

I first took one of her classes about a year ago, and between my busy schedule and Nancy’s schedule teaching all over Manhattan, it’s rare when our stars align and I can get to this particular vinyasa class.  Nancy only teaches a handful of classes at my local gym, so it’s always a treat!

Brief History of Yoga:  Yoga originated from India over five thousand years ago. Yoga is probably the oldest defined practice of self development. The Indian sage Pantajali, in his Yoga sutras, defines yoga as the control of activities of ones minds. Yoga is founded on the belief of the progress of self awareness. It is also the connection of mind, body and soul.  Yoga shows us that we are multi-layered beings – with interconnected physical, mental, emotional and spiritual dimensions.

It’s Good For You:  Most of the health benefits of yoga, especially in the beginning, are experienced at the physical level.  You can start practicing yoga at any age, and at virtually any fitness level.  

Just a few Health Benefits:

• Boosts immune system
• Improves circulation
• Helps normalize blood pressure and improves cardiovascular efficiency
• Improves digestion and excretory functions
• Increased energy levels
• Relieves muscle tension 
• Improves flexibility
• Promotes relaxation and healthy sleep
• Strengthens and tones the nervous system
• Increases physical strength and stamina
• Yoga benefits spinal health and improves posture
• Strengthens, lubricates and rehabilitates the joints, improving function and range of motion
• Many postures massage the internal organs, stimulate the glands and enhance endocrine functions
• Improves skin tone and complexion
• Increases lung capacity and Improves breathing
• Provides great conditioning for weight loss

What do I love about yoga?    In a nutshell, it makes me feel good! Yoga calms me, centers me, and helps me connect my mind with my body. I also find yoga can be an awesome workout.  I’m not getting any younger and yet I have gained more flexibility over the last few years by practicing yoga.