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.  

Eat Your Veggies! You may not even realize your body is craving them!

My incredible daughter has just returned from a massive sleepover party and I can see she didn't do much sleeping! We are both catching up on things around the house and trying to get a little rest.
It's a cloudy, snowy Saturday here in NYC, and we are home alone, enjoying some time without the "guys" around! (They are on an overnight rode trip to visit Carnegie Melon in Pittsburgh, we love 'em, but everyone needs a break now and then!)
While we were both doing a little work on the computer and chilling, she asked me for a "raw veggie plate."

I've been making my kids "veggie" plates for years and it's amazing that when she's obviously feeling run down and tired, her body is craving the vitamins and nutrients in fresh, raw veggies! That's my girl! I went into the fridge and took out everything in the crisper drawer (it needed going through, anyway, so I got that done!) And look what we came up with! A beautiful, healthy array of veggies! I like to dip mine in hummus, or you can use a healthy ranch, or any dressing you like.
Treat yourself to some fresh, raw veggies. If you don't have any at home now make a point of picking some up the next time your at the store. They are inexpensive, so tasty, and so good for you! They are packed and bursting with healthy energy! Veggies are low in calories for weight management, they keep your skin glowing and your body healthy and strong!

Confessions Of A Personal Trainer 1/6/12

January 6, 2012

I’m sitting in a cool little cafe on Columbus and 72nd Street, having a cup of coffee and waiting for the breakfast special, these amazing Argentinian baked eggs. And even though I’m always trying to lose five/ten pounds I like to eat and I feel like I deserve this breakfast.  (I order salad instead of the potatoes and whole grain toast with olive oil instead of butter, I’m always trying.) 

I just got through teaching my boot-camp class at a studio up the street.  I kicked 5 ladies asses, well, 6, including myself.  For one hour we kick-boxed, squatted, lunged, jumped, punched, push-upped, crunched, lifted weights and sweated like crazy. I had some great mash-ups playing loud and at times the six of us were so in sync we could have been doing a number on Broadway.  

My moves aren’t complicated, but when we’re all on the beat and moving as one I get chills.  We are high, us ladies, high on life...It’s an endorphin rush, an organic, natural high, a zen like state.  As a group experience, in that moment, we are connected and even though it sort of sucks, to be working out like a maniac, we are all loving it.  (I hope I’m not making too much of an assumption here, ladies, but you do come back for more!) 

FLASHBACK:!:!:!:

Working out on my own at the tiny little Paris Health Club in 80's NYC...

FAST FORWARD:!:!:!

Where are my baked eggs?

5 Simple Stress Busters

5 Simple Stress Busters:

Tackle stress head on! Learning to manage stress better will help you live a healthier and happier life; feel younger and have more energy; enjoy your job, family and friends more; and focus your attention on the things in your life that are truly important.

1. Get moving. This is a no brainer but you have to do it! Regular exercise is one of the best ways to manage stress, lose weight, elevate your mood and feel good. Walking is a great way to get started. If you’re exercising now boost up your routine and challenge yourself for even more stress busting benefits!

2. Clean up your plate. Eat healthier, fresher, cleaner food. Just making a few simple adjustments can make all the difference in how you feel throughout the
day. Eat less packaged foods and more fresh foods and cut down the sugar. This will give you more energy, help regulate your mood and you’ll feel lighter!

3. Get more restful sleep. Good sleep is key to helping reduce stress. Proper sleep can boost your cognition and memory. A nice slumber also helps reduce hormones that cause us to retain belly fat and bad or insufficient sleep can make you cranky and want to overeat!

4. Create balance. Is your day is jammed packed with errands, chores, work, and no downtime? Take a few minutes to examine your daily routine and modify it for better stress control. Making time to do something you enjoy can help you relax!

5. Chill out. Meditation, deep breathing, guided imagery and yoga are all relaxation techniques that encourage you to relax and decrease stress levels. Once you've learned these techniques you can do them on your own at any time throughout your day.

Have a Healthy day,

Laura