Monday, April 29, 2013

Exclusive Content

6 Workouts That Really Work! (For Women)

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Friday, April 19, 2013

25 Ways to Get Fit for Less Than $25

Everyone's holding their wallets and purse strings a little tighter these days. But that doesn't mean that you have to give up on getting fit just because times are tight. Exercise can be easy to fit into your day, just as it can be inexpensive, even free! Check out these 25 ways you can get fit for less than $25. Whether you're just getting started or want to refresh your routine without going broke, there's something for everyone!

1. Resistance band (or tube) $15 This is by far the most versatile piece of equipment you can buy. I've long touted the benefits of bands, which you can use to strength training every single muscle in your body, whether you're a beginner or advanced exerciser, at home or on the road. Watch this video to learn more.

2. SparkPeople's free workout videos $0 We're constantly adding to our library of online workout videos, which give you precise instructions and options to make every workout easier or harder to fit your level. You'll find strength, aerobics (cardio), Pilates, flexibility and more so you can constantly change up your routine without spending a dime on new workouts.

3. Walking and running $0 Provided that you already have a good pair of shoes, walking and running are great ways to fit in cardio—you don't have to fight the crowds at the gym (let alone pay for a membership), and you can adapt your routine in distance, time and speed as you get more fit. Need ideas? Get walking workouts and running programs from SparkPeople.

4. Pedometer $15-$20 Studies show that when people wear a pedometer, they tend to take more steps throughout the day. A pedometer can be a really motivational tool, allowing you to set goals (aim for 10,000 steps per day) and try to increase your steps over time. If walking alone doesn't sound fun to you, this little gadget just may provide the motivation you need.

5. Gliding discs $20 You may have seen these discs at the gym or on TV. They are a fun way to add new exercises to your strength training repertoire, and most discs come with a pamphlet with instructions and exercise ideas. Of course, you'll need more than gliding discs alone to get in shape, but if you're looking for something new that doesn't break the bank, they can be a fun option. You can also you paper plates as a free substitute for commercial discs.

6. Library $0 Believe it or not, your local library provides lots of fitness options, from DVDs to VHS tapes and fitness books. Use your library to try new fitness DVDs all the time! You can switch as often as you'd like, which is a great way to avoid a plateau.

7. Stability ball $15-$20 Like resistance bands, stability balls (also called physio, Swiss or exercise balls) are extremely versatile. They can be incorporated into cardio routines, yoga, Pilates, stretching, and of course, full body strength training (whether used alone or in combination with bands or dumbbells). Here's an introduction to using the ball, which also links to workouts and fitness ideas.

8. SparkPeople's Workout Generator $0 Our Coaches have designed over 100 strength training workouts for every fitness level and goal. Whether you have no equipment at all, or use of small items like dumbbells, you'll find plenty of ways to reach your goals (and easily track your workouts) using our Workout Generator.

9. DVD $5-$20 If you prefer to exercise at home, fitness DVDs are always a great option. Some are better than others, so always read reviews from other consumers (check out Amazon.com) before you buy. You can get them cheaper by buying used whenever possible. When you get tired of your own DVDs, sell them to someone else who wants them and put that money towards a new title. BUY IT! SparkPeople's new Cardio and Strength DVDs feature 10-minute workouts you can do at home!

10. Pilates or yoga session $10-$25 Even without being a member, most gyms will let you pay to take classes. If you're looking for new workout ideas or just to try something new, you could spend your $25 on a single group or semi-private yoga, Pilates or Pilates Reformer session with an experienced instructor. A splurge like this could also be a fun way to reward yourself monthly or semi-annually for all your hard work!

11. Personal trainer in training $0-$20 When I was in college and training to become a personal trainer at my campus recreation center, members could "train" with me either for free or for a discounted rate. It's a win-win situation for the trainer and the trainer-to be (and the facility itself). Find out if your local gym or university offers such a program, which helps personal trainers get valuable experience. You can use the time to ask questions, get exercise ideas, or just simply get a great workout for less money.

12. Jump rope $5-$10 Get your cardio on by jumping rope! It's inexpensive, fun and a super calorie burner. Check out this workout video for jumping rope ideas you can follow along with or use on your own.

13. Aerobics step (used) $25 You can make up your own cardio step routine, buy (or borrow) an inexpensive step DVD, or incorporate the step into your strength training exercises (such as lying on it as a bench, adding inclines to lunges, adding declines to pushups and more). These are expensive items when new (near $100), but I've seen many used ones for sale for around $20—a great buy!

14. Community recreation center $10-$25 Your local community recreation center might not be bright and shiny like a big box gym, but they often have some exercise options, like cardio and strength training machines and access to dumbbells, swimming pools, basketball courts and more. Check it out and find out what yours has to offer. Membership is usually a low, annual rate that you may find more worthwhile than the high cost of a gym.

15. Garage sales $1-$25 Garage sales are notorious for selling gently-used exercise equipment, videos, and even bigger ticket items (like bikes and treadmills) for a fraction of the cost. Check your local classifieds for key "fitness" words and show up early to snag a deal!

16. Craigslist $0-$25 Visit www.craigslist.org to find local people selling their stuff and giving it away for free. Pay with cash and pick it up yourself. You'll save on everything from home gyms to yoga mats.

17. YouTube $0 SparkPeople's workout videos are on YouTube, but so are many others. Have a favorite video instructor? Want to try that Tae-Bo workout everyone has been talking about? Search for keywords on YouTube and you just may find the whole workout you're looking for—for free!

18. Mini ball $10-$13 You may have seen infomercials for the "Bender Ball," but these mini fitness balls have been used among instructors and trainers for years. If you're an intermediate to advanced exerciser, you can probably discover countless ways to incorporate this ball into your strength training routines. If not, you can buy the Bender Ball and accompanying abs DVD for under $13.

19. Podcasts $0 If you use iTunes already, then finding Podcasts will be easy for you. Most are free, and you can get audio or video podcasts that you can download to your computer or iPod—everything from yoga routines to cardio workouts. Other websites offer workout podcasts, too. Just do an Internet search for what you're looking for, such as "Free Pilates podcast" and see what turns up!

20. Playground $0 They're not just for kids—they're full of fitness opportunities for adults, too! Try pull-ups on the bars, dips on the benches, climbing across the monkey bars or whatever you can think of. Who ever thought exercise could be this fun?

21. Park $0 I love walking and hiking in my local park. It's a great way to enjoy the nice weather, meet new people, and get fit all at once—especially if your park is hilly.

22. Sports equipment $10-$25 Remember how fun it was to play sports like basketball, volleyball, soccer and more? Grab your family and friends; pick up a ball, and play!

23. Join a sports league $25 Most adult sports leagues cost a small fee to join. You'll get access to fields and gyms where you can practice with your team and play a sport competitively, which can be a great workout, depending on your sport.

24. Balance trainer $15-$25 There are a lot of balance trainers out there, from balance boards to bubble-shaped discs, which can improve core strength and add intensity to your standard strength training moves. Some smaller, inexpensive models are available, and these can add variety, challenge and fun to your routine.

25. Stairs $0 Do you ever find it strange that people will drive to a gym to endlessly climb a Stairmaster machine? Take your cardio workout to the stairs in your house, office or another building that you have access to. Whether you walk, hop or run up them, at least you're paying nothing and going somewhere!

Wednesday, April 17, 2013

You don't have to commit to expensive gym membership to get yourself in shape. Holly Williams finds out from the experts how to lose weight and get healthier – without leaving the house

VIEW GALLERY It's that time of year again. You've consumed your own body weight in mince pies and gin, while the most strenuous exercise in weeks was a sozzled bout of dancing on New Year's Eve. It's resolution time, and somewhere near the top of your list is adopting a more healthy, active lifestyle.
Such resolutions traditionally also lead to new gym memberships – also known as the forking out of large sums of money to alleviate indolence guilt. In a recession, pouring money down a communal shower's plughole may seem even less appealing, and according to Mintel the average gym membership in 2009 cost £442. That's about £37 per month, with some chains charging significantly more than that.
So perhaps it's no wonder that 23 per cent of consumers say they have already cancelled their gym membership, with a further 6 per cent saying they plan to do so, according to the report, which is out this week.
"The drop-out rate is built into gyms' business models," says Wesley Doyle, fitness editor for Men's Health magazine. "Everyone feels guilty after the Christmas binge and joins a gym and then drops out after three months." Drop-out rates of 30-40 per cent used to be eased by new members who stayed the course, but in tighter times this fresh in-take is less reliable.
Matt Punsheon, manager of Lifetime, a training consultancy and Centre of Excellence for Fitness, suggests our approach is changing: "Over the last year, the people using clubs have changed. It's much more hard-core. People who've been less enthusiastic and self-motivated in the gym have looked at other avenues."
Even if we're falling out of love with the cross-trainer, as a nation we still need to shape up. For general health we need at least 30 minutes of moderate intensity physical activity on five or more days of the week, according to Professor Sir Liam Donaldson, the chief medical officer at the Department of Health. His guidelines go on to say that "it is likely that, for many people, 45-60 minutes of moderate intensity physical activity a day will be needed to prevent obesity".
A recent survey by PruHealth found that only 10 per cent of us exercise

Saturday, April 13, 2013

INCREASE ENERGY

THE PROBLEM: By 3 p.m., you're nodding off at your desk.
THE FIX: Simply standing up gets more blood — and energizing oxygen — pumping to your brain; after walking briskly for a few minutes, your whole body (including your sluggish mind) becomes more engaged. "You don't even have to work up a sweat," says Robert E. Thayer, professor of psychology at California State University Long Beach and author of Calm Energy: How People Regulate Mood with Food and Exercise. In one of Thayer's studies, subjects either went for a brisk 10-minute walk or ate a candy bar. The walkers had increased energy for up to two hours, while the snackers saw their immediate energy boost drop off within an hour — and after two hours were even more lethargic than before.
TRY THIS: When you have time for more than a couple of laps through your cubicle maze, personal trainer Kacy Duke of Equinox Fitness recommends circuit work for the biggest jump-start. Count to 10 jumping rope, then do 8 push-ups, then 12 crunches. Next, graduate to 20 seconds jumping rope, 10 push-ups, 15 crunches. Keep upping the ante until you've been active for at least 15 minutes. (Don't push yourself for more than 30, though — the idea is to get energized, not exhausted.)
BONUS: Whatever workout you choose, do it outside when possible. Research has shown that an identical workout will yield a more substantial energy payoff when it's done outdoors — "even when the sun isn't shining," says Thomas Plante, professor of psychology at Santa Clara University, who has published several dozen studies on exercise and mood.

FEEL HAPPIER

THE PROBLEM: It's been a couple of weeks, and you can't seem to snap out of this woe-is-me funk.
THE FIX: Even short bursts of exercise (again, we're talking 10 minutes) can elevate the serotonin and norepinephrine levels in the brain that perk up your mood, while longer-term workout regimens have proved comparable to prescription antidepressants. One particularly rigorous study, published in the Archives of Internal Medicine, found that people suffering from clinical depression who exercised — walking, jogging, or biking for 30 minutes three times a week — for four months reported increases in happiness and self-esteem in line with those who had been taking Zoloft for the same period. And working out with music or a friend has also been shown to augment the antidepressant effects of exercise. You might want to avoid the gym, though — it's a hotbed of what psychologists call "social comparison." "You can start thinking, These people are more attractive, more fit than I am, and walk out of there more depressed," says Plante.
TRY THIS: Movements that are literally uplifting are most likely to boost your heart rate and your spirits, says Duke, who likes to take clients through a series of jump squats when they're feeling blue. Start in a deep squat position with your arms stretched out in front of your body, then jump as high as you can, reaching up toward the ceiling. "After doing them, it's hard to feel powerless anymore," says Duke. "And using only your own body weight — no machines — improves your sense of self."

Friday, April 12, 2013

How to Get Fit As a Teenager

Teen and preteen years are the years where you will do most of your growing, so in order to grow into a healthy adult, you need the right nutrition and the right gear. You've always heard, "Eat your veggies!" but that old saying is boring. Spice up your diet and activity by using this article!

Tell your parents that you want to get fit and healthy, and ask if they'll help. You can do it alone, but any extra support from friends or relatives is useful. Keep smiling and stay positive! You can even try to get fit with your friends or family. This can make it easier and definitely more fun!

Start an exercise routine. You'll want to start out small and work your way up. Start going to a gym and, if you're really determined, get a Personal Trainer. They have you do a physical test and a written survey and match what you want to gain to your body type. This may cost a bit though.
- If you're too young to work out in a gym, there's still plenty you can do! Get involved in a sport; soccer, tennis, football, basketball, and roller blading are all fun ways to get and keep yourself fit! Or, start doing push-ups. Do as many as you can every day and keep a log book of records and goals. Try sit-ups, pull-ups, and jumping jacks, too. Go jogging, sprinting, and running as much as possible. If you are getting better at running, maybe you could join the cross country team.
4
Don't stop once you reach your goal. You have to keep working to stay fit, so form healthy habits that will last you a lifetime!
5
Get moving. Walk, dance, be active. Thirty minutes, ( three 10 minutes sessions are fine) most days of the week and you will reduce stress, gain energy, and reduce risk for diseases.
6
If it’s painful, stop. Trust your instincts, they are usually right. If you feel uncharacteristic pain during a move, stop. I’m not talking about the “burn” of exercise, I’m talking a pain that is unusual for what you are doing. Notify your doctor of the problem.
7
Have fun. If you work out to feel energized or happier you are more likely to stick with it. Those who only do it to look good are less inclined to keep it up.
8
Get support. Find a friend who has shed pounds and work out with them. You will be likelier to stick with the regime and will have some great support.
9
Tone up. For some great sexy muscles, do two weight sessions a week, using weights heavy enough so the last two reps feel tough to eke out.
10
Don’t go crazy. Take two days off a week to recover from your efforts. Let your muscles repair themselves between strength sessions. (Do cardio on these days if you want.)
11
Ease in. Always start your workout with 5-10 minutes of easy light cardio. Warming up helps prevent injury and can help to maximize the calories burnt during your entire workout.
12
Do the talk test. If you are working out and you can chat with your workout buddy, but you are too winded to sing, you are working at a perfect moderate pace.
13
Cool down. If you take the time to taper off your workout with a cooling down stage you will feel less taxed when you are done.

You know you should do it. And you know why: Exercising -- simply put, moving instead of sitting -- is critical for safeguarding your health and setting a good example for your kids. So why does it seem so hard to get yourself moving?
The truth is: You can. But knowing how and why to exercise isn’t enough.You need to develop the right mind-set to get and stay motivated.
"Change is hard!" says certified health behavior coach Shelly Hoefs, fitness supervisor at the Mutch Women’s Center for Health Enrichment in Sioux Falls, S.D. "When we try to start exercising, we think of all the excuses for not doing it and all the things that have gotten in the way before. Getting fit starts to seem overwhelming. And that makes it feel stressful. Before long, we don’t want to do it anymore."
Here are 5 steps to get you moving in the right direction -- and keep you going.

1. Find Personal Motivation to Exercise

What you need to get you up off the couch is a reason that's important to you. At first, that may be some external factor, says Cal Hanson, director of the Sanford Wellness Center in Sioux Falls, S.D. It could be a number on the scale that surprises you or your doctor's recommendation that you need to move more to stay healthy.
There are all kinds of benefits to getting fit. Which matters most to you? Something as simple as taking a brisk walk after dinner every night helps to:

control your weight
strengthen your bones
enhance your muscles
reduce your risk for heart disease, type 2 diabetes, and some types of cancer

Plus, by becoming active, you're being a good role model for your children.
These benefits may get you started, but they may not cut it when it comes to keeping you moving day after day, Hanson says. To keep up your motivation to exercise over time, you also need to find your internal motivators. Maybe taking a yoga class leaves you feeling more energized or less stressed. Maybe a run or walk every day helps you let go of stress. Hanson says these are the kind of rewards that are meaningful to you on a personal level and that can help keep you motivated.

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Wednesday, April 10, 2013

How to Get Fit

Edited by Malissa, Imperatrix, Ben Rubenstein, Cem and 108 others

Article Edit Discuss

While being fit is a goal we all strive for, it means different things for different people. It might mean fitting into your "skinny" jeans, being ready and able to run a marathon, or simply getting your body into a healthier condition after a health problem. We'll show you some ways you can get fit, and live your life to the fullest!

Edit Steps

1
Develop the right attitude. The mind may not be a muscle, but it's still incredibly strong, and can make the difference between succeeding and failing at your goal. Being fit is a marathon, not a sprint, and it requires making changes to your entire lifestyle.
- Don't approach this with the mindset that you can abandon the changes you make as soon as you reach your ideal fitness goal, or you risk slipping into your bad habits again. Being fit should be incorporating things into your life that you can eventually do by second nature—by habit.
2
Incorporate more physical exercise into your daily routine. By regularly challenging yourself, you keep your physical self "tuned up." If getting fit means losing weight, this will help the pounds melt away—and stay away! If you're training for endurance, this is the way ensure steady improvement.
- Take the subway or bike to work/school instead of driving. If that's not possible, park several blocks away from your office building to force yourself into two 15-minute walks every day. When you go to the grocery store, hardware store, movies, or mall—park at the end of the lot instead of wrangling for a spot near the front door. These small changes definitely make a long-term impact in your fitness.
- Clean your house vigorously. You'd be surprised how physically taxing housework is: dusting your shelves, cleaning your toilets, doing the dishes, mowing the lawn, pulling weeds, and cleaning the garage will definitely give you a workout. Making yourself and your family clean parts of your house on a regular basis (i.e., every week or every other week) will not only create a better environment for you to live in, but also make burning calories, staying flexible, and keeping in shape a much simpler process.
3
Start an exercise regimen and stick to it. Try running or using the treadmill a set number of days a week, gradually increasing in intensity and/or length of exercise. You could also try purchasing a book that schedule workouts for you, like Five Factor Fitness. Though you should try to tailor your workouts to your own style as much as possible, the two areas of fitness that everyone should address are strength training and cardio:
- Building muscle through strength-training will not only increase your strength and tone, but also increase your metabolism, as muscular people have been shown to burn more calories even when they’re at rest.^[1] If going to the gym isn’t for you, try strength-training at home.
- Cardio workouts improve circulation and endurance. Good cardiovascular health is not only good for heart health and blood pressure, it has even been linked to a decreased risk of Alzheimer’s Disease.^[2] Doing interval training (i.e. alternating between low- and high-intensity activity) has been shown to be a an especially fast and effective way to improve heart health and endurance.^[3]
- Note: anyone over the age of 60 or who has heart disease, high blood pressure, or arthritis should consult a doctor before attempting interval training.
4
Switch things up. Any physical activity that takes a bit of effort will help you get fit, but it's important to remember that variety is the spice of life—and of physical fitness! More importantly, as your body gets comfortable performing a certain activity, it learns to do it more efficiently, making it easy for you to plateau in your workouts. Keep both your body and your mind guessing by enjoying a diversity of activities and having fun:
- Dance for exercise. Anything from ballet dance to breakdancing or even jump style will increase your fitness if you stick with it.
- Jump in the pool. It doesn't matter if you're treading water, dog paddling, or mastering the butterfly stroke. Swimming is a good form of exercise that can be fun, too.
- Walk the dog. Your dog, the neighbor's dog, your girlfriend's sister's cousin's dog...it doesn't matter. If you don't have a dog, go to a dog park and play with someone else's dog. You meet good people, you get exercise, you socialize, and you can snuggle a puppy while you’re at it!
5
Keep track of your progress and be proud of minor improvements. Don't be discouraged if you stop losing weight or if you have a few setbacks; remember that overall, you've put yourself on an upward trajectory and that's definitely something to be proud of.
- Don't think that just because you have one setback, you may as well scrap it all and give up for the day. There's a big difference between consuming 500 calories and 1000 calories of junk food, so keep yourself motivated towards progress.
6
Give your body fuel. As you become more active, you'll need more food, but not just any food—you need healthy, energy-laden food that'll jump-start the next phase of your day, not weigh it down. Learn how to eat healthfully and drink more water.
- Learn to eat right. Start by switching to whole grain. It's healthy and delicious. It might not be what you're used to, but you'll enjoy the richer, nuttier flavors. Cut out unhealthy snacks and replace them with fruits and vegetables. The high fiber and water content will make you feel full, and the high vitamin and mineral content will nourish your body naturally.^[4]
- Drink 8-10 glasses of water each day. It keeps you hydrated, promoting optimal metabolic activity.^[5] Moreover, water takes up a great volume in your stomach, so you will feel fuller without having consumed many snacks or meals. This is a great tool to keep off the excessive calories that you don't really need, but consume due to psychological eating or not knowing your satiety levels.
- Carry a metal water bottle around with you at all times. You'll be surprised how easy it is to get in your recommended 64-80 oz. of water each day. It's also cheaper than purchasing drinks whenever you get thirsty, and better for the environment.
- Eat foods with a low glycemic index. These are foods that take longer for your body to digest and convert into energy, so you will feel fuller throughout the day with a smaller number of calories. Moreover, you avoid the "sugar rush" that comes as a result of eating foods with a high glycemic index, getting a nice boost of sustained energy throughout the day instead. This will keep you uplifted whether you're doing work or exercising.
7
Keep your house stocked with the right food. Purchase the healthy fruits, vegetables, whole grains, soups, etc. that you want yourself to eat, and keep the junk out of your cupboards so you won't be tempted. It's not bad to indulge once in awhile, but it's too easy to do so if you keep your house full of unhealthy treats. Instead, the best litmus test for your true desire to indulge is if you're willing to make the trip to the bakery or supermarket to purchase it. (Even better, make that trip on foot or by bike, if possible!)
- Before you indulge, drink two 8 oz. glasses of water. If you still want the treat after that, go for it. Sometimes our brain confuses our hunger or cravings for food with thirst. Water, surprisingly, is one of the best cure of cravings.
8
Let your body rest. When you're giving your body a run for its money with varied physical activities, you also need to let it recover and renew by getting a sufficient amount of sleep. Determine how many hours of sleep you need in order to feel refreshed in the morning, then discipline yourself to wake up and go to bed at the same times on a daily basis.
- Not getting enough sleep also comes at a huge expense to your immune system. You're much more likely to get sick if you don't give your body the energy or time to fight against infectious viruses and bacteria, and you'll take longer to recover from common conditions like a cold.
- Sleeping too little has also been linked to overeating.^[6] Be sure that you don’t deprive your body of sleep energy or you will make it up in calories.
9
Get a check-up. To stay fit in the long run, you should perform regular maintenance on your body, just as you would with a car. Take yourself to the doctor and dentist regularly to make sure everything is running smoothly on the inside and to prevent any potential problems from arising.

Edit Video

How to get fit for free with outdoor workouts. Create your own exercise workout regimen and stick to it.

Edit Tips

If you are overweight, start with something simple like jogging 5 minutes everyday. The next week, go 10 minutes a day. Continue increasing your output until you establish a solid routine.
The benefits of a healthy lifestyle and physical fitness are easy to obtain with a small amount of know-how and a serious commitment. If you have decided that you're going to work out, you have to follow through, and not look for excuses to ignore the routine.
Once you have gotten to your desired fitness, continue the steps that got you there. Wellness is a lifestyle, not a prize.
If necessary, have a serious "heart-to-heart" with your loved ones. Explain to each and every one of them that you want to be there for them for many healthy years to come. If they don't happen to share your fitness ambitions, ask them to at least respect your will to get fit, so that you can enjoy a healthy way of living.
Try to avoid unhealthy snacks but once in a while you can eat a little something.
Stay motivated, If you don't, you'll eventually give up.
Have a friends come workout with you and have a little friendly competition.
Don't give up.

Edit Warnings

Many people like to jog, but jogging can be potentially dangerous with an abnormal weight or unhealthy joints. Listen to your body and do not overload it if you don't know what are you doing. Exercise caution: did you know that high-impact aerobics multiply your body weight up to eight times on your weight bearing joints? For example, if you weigh 150Lbs, you put up to 1200Lbs on your knees and ankles every time you step.

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Recent edits by: Javina5050, Steve, ElizabethD

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Tuesday, April 2, 2013

How to get a flat, sexy stomach. First, we have to look at the problem. Think about what you are doing now and how it obviously isn’t working since you’re still looking to get that stomach flatter. Also, remember that we all have abs. They are there. However, getting them to be noticed is the problem. We have to get rid of that layer of fat that covers them. It is a challenge and if you sick through it… you will see results you could never even imagine! Which is the best feeling in the world. Alright so now in order to do this there are two things that need to be focused on: Diet and Exercise.
The Diet:
Now since I don’t know everyone’s body type and how exactly your individual bodies work. You have to work on managing what you need to make it work for you.

Drink lots of water.Personally, I feel like this is the most important thing to do. Drinking water will keep you hydrated and you will keep flushing out all of the bad toxins in your body, which is great! It will also improve your skin. Drinking water also is good to do when you feel hungry at a time you shouldn’t be. Also, you can tell if you are drinking enough by

Berry your way to a flat stomach!

simply looking at the color of your pee. If it’s a dark yellow, you need to drink up. The clearer the more hydrated you are.
Fiber. Eat lots of fiber. You can find fiber in fruit and veggies. I say the best thing to eat is broccoli. Making sure you get enough fiber will also help clean out your body by keeping your system regular. It can also help lower your cholesterol. Also, berries are great for trying to get that flat stomach and they are delicious.
Eat 5 meals a day. Try and eat something every 3-4 hours. This will keep your metabolism going. 2 of the 5 meals are snacks… keep those light and healthy to keep you on track. Good snacks are apples and peanut butter, fruit salad, granola, fat-free yogurt anything small and healthy will do. Pick what you like.
No more junk! Get rid of it. Don’t look at it, don’t think about it. Seriously if you want to lose weight in your stomach you have to stop eating chips, ice cream, chocolate, and refrain from fast food as much as you can. If you absolutely need some look to frozen yogurt or sorbet.
Eat. One huge mistake people often make is not eating. This won’t work and it’s not good for you. Also, eat breakfast. You should be hungry in the morning if you are eating light before bed and working out. You will become like me… I look forward to breakfast, it’s my favorite meal! I wake up so hungry. I have no idea how people skip it.

The Exercise:

Drink lots of water.Personally, I feel like this is the most important thing to do. Drinking water will keep you hydrated and you will keep flushing out all of the bad toxins in your body, which is great! It will also improve your skin. Drinking water also is good to do when you feel hungry at a time you shouldn’t be. Also, you can tell if you are drinking enough by

Berry your way to a flat stomach!

simply looking at the color of your pee. If it’s a dark yellow, you need to drink up. The clearer the more hydrated you are.
Fiber. Eat lots of fiber. You can find fiber in fruit and veggies. I say the best thing to eat is broccoli. Making sure you get enough fiber will also help clean out your body by keeping your system regular. It can also help lower your cholesterol. Also, berries are great for trying to get that flat stomach and they are delicious.
Eat 5 meals a day. Try and eat something every 3-4 hours. This will keep your metabolism going. 2 of the 5 meals are snacks… keep those light and healthy to keep you on track. Good snacks are apples and peanut butter, fruit salad, granola, fat-free yogurt anything small and healthy will do. Pick what you like.
No more junk! Get rid of it. Don’t look at it, don’t think about it. Seriously if you want to lose weight in your stomach you have to stop eating chips, ice cream, chocolate, and refrain from fast food as much as you can. If you absolutely need some look to frozen yogurt or sorbet.
Eat. One huge mistake people often make is not eating. This won’t work and it’s not good for you. Also, eat breakfast. You should be hungry in the morning if you are eating light before bed and working out. You will become like me… I look forward to breakfast, it’s my favorite meal! I wake up so hungry. I have no idea how people skip it.