hi guys,
15 reps, repeat 3 times!
Great cardio too…
Tag / ABS
Eat this to kill stomach fat!
Hi guys,
Blasting calories at the gym doing the right combination is imperative and so is a good nutrition plan in order to lose belly fat.
But did you know that adding these foods might help reduce belly fat?
Dark chocolate:
Make sure to choose dark chocolate that has 70% or more cocoa which means less sugar and fat.
The healthy fats on the dark chocolate will prevent blood sugar spikes helping you burn fat more efficiently.
Peanut butter:
Peanut butter contains mononsaturated fats that promotes a healthy cardiovascular system and will keep you full longer. Some studies also suggests that peanut butter is a metabolism booster that keep you burning calories throughout the day.
Omelets:
Eggs have been shown to have important vitamins and minerals that regulate your hormones and are rich in protein. Add some healthy veggies and healthy fats like avocados and stay full longer.
Wild salmon
Salmon has Omega-3 fatty acids that keep your hormones balanced, especially the weight regulating ones.
Omega-3 also contribute to blood sugar balance which keep belly fat away and may help break down the belly fat that you already have, that’s a WINNER.
Berries
According to studies by the University of Michigan, the chemicals (phenolic compounds) that give berries their beautiful colors also do a great job at eliminating belly fat..and they are delicious!
Avocados:
Avocados are rich in healthy fats that will keep you full longer, help regulate hormones and also fight inflammation (therefore higher cortisol levels) that ultimately prevent you from losing weight especially in the midsection.
Cinnamon:
Cinnamon has the ability to burn fat and to help reduce blood sugar levels. Start adding it to your healthy recipes without adding the calories.
Ciao for now, happy belly fat burning!
2015 IS YOUR YEAR!!!
Hi guys,
Bring on 2015 with a bang and this fat burning, calorie torching 20 minutes workout!
Remember how you said you were going to lose weight and live a healthier lifestyle in 2015??
Well here are the first 20 minutes of the new you!
All you need is a timer, a towel and water!
2 rounds of 10 minutes with 1 minute rest in between rounds.
3 exercises per round, performed for 20 seconds (at high intensity without stopping) in a row for 5 TIMES with 1 minute rest in between.
Ready, set , GO…
First warm up 3-5 minutes by doing jumping jacks, running in place, high knees, shuffle side to side, squats..
ROUND 1:
High knees 20 sec
Jump lunges 20 sec
Burpees 20 sec
REST 1 MINUTE and REPEAT 5 TIMES…
ROUND 2:
Mountain climbers 20 sec
Squat jumps 20 sec
Plank jacks 20 sec
REST 1 MINUTE and REPEAT 5 TIMES…
Cool down and stretch!
Happy workout and Happy 2015!
Ciao for now
Christmas workout
Hi guys,
Give yourself a 30 minutes kick butt high intensity workout around xmas time, you will feel good about yourself, burn calories and burst your metabolism into high gear!
5 rounds on 4 different exercises 40 seconds work 20 seconds rest, no rest in between sets.
Work as hard as you can doing as many reps as possible!!
You will need a mat and a set of dumbbells, challenging weight. If you don’t have any, use water bottles, dictionary, pets, kids anything that is heavy enough to challenge you for 40 seconds!
Start by a 3 minutes dynamic warm up including jumping jacks, running in place, high knees, butt kicks…
We are going to alternate cardio and weight training exercises so make sure to have everything ready and close to you!
Give everything you have into every exercise!
ROUND 1:
- 2 jumping jacks followed by 2 in and out squats
- squats with dumbbell shoulder press
4 high knees than plank
- Alternating back lunges with bicep curls
ROUND 2:
- Low back lunges with knee strikes 8 each side alternating
- 2 reverse flys 2 bent over rows
- 10 mountain climbers 10 cross body mountain climbers
- Russian twists 1 dumbbell only!
ROUND 3:
- 4 high knees plank with 4 alternating front punches
- Renegade rows
- Burpees
- 1 side lunge 2 front raises alternating sides
ROUND 4:
- Plank jacks
- 2 hammer bicep curls, 1 weighted burpee
- 4 butt kicks 1 squat tuck jump
- Floor press
ROUND 5:
- Spider-man crunches
- Heel touches
- Plank punch right hand then left hand then lift right foot then left foot
- Hold V sits
Have a great holiday season everybody and don’t forget to follow me on social media
Ciao for now!
Monday morning poolside workout!
Hi guys,
I’m sharing my poolside morning workout, hopefully it will warm you up!
Always start with a 5 minutes warm up including jogging, jumping jacks, squats and finish by a 2-3 minutes cool down and stretch!
For this second part you need a chair or a bench to elevate your feet and your arms when needed.
Feel free to start the exercises at ground level and work yourself up to it.
All the planks can also be modified by eliminating the ball and working yourself up to it!
Also make sure to do the exercises on both sides of your body!
Have fun a happy Monday!
Ciao for now
Bench workout!
Hi guys,
Here are some exercises you can do at home or the office on a bench or sturdy chair!
Do as many reps as you can and when you think you can’t do anymore, keep going!
Have fun!
Start with a 3 to 5 minimum warm up including running in place, jumping jacks, squats…
1/ Up and down, switch lead leg after 10 reps
2/ Up and down drive the knee up while pressing both arms up (use dumbbells if you want more), change lead leg after 10 reps
3/ Up and down as fast as you can, be careful on that one…again as many and as fast as possible!
4/ Reverse lunges, put all the weight on the front leg keeping the knee before the toes…change leg at 10!
5/ Push-ups
6/ Tricep dips…Yes!
7/ Crunches with both feet elevated…Bring your arms directly in front of you…Do at least 20!
8/ Crunches with feet under and punch to opposite side…again at least 20!
9/ One foot under, one foot up opposite side crunches…Ouch!
10/ Both feet elevated this time…Get ready for this one! At least 10…Yes you can!
11/ Elbow plank, hold as long as you can!
12/ Start on high plank position, bring one hand at the time on the bench, perform a push-up, bring yourself back to high plank one hand at the time and get down to elbow plank…At least 5 times. Keep your core extremely tight and keep hips rotation to a minimum.
13/ Side hip dips on elbow plank, obliques on fire!
14/ Hip dip on high plank…ouch! At least 5 please!
Stretch and cool down!
Congrats, you did your first bench workout!
Ciao for now!
Get ready for the holidays!
Reduce belly fat!
Hi guys,
Who doesn’t want a nice looking flat belly?
If you are ready for that 6 pack, follow those tips to help reduce your belly to show off your abs.
- 5 servings of fruits and vegetables a day, no matter what! You will feel fuller, longer!
- Reduce alcohol intake ( sorry…)
- Lessen the salt
- NO MORE FAST FOODS EVER!!!!!!!!!!!!!!
- NO MORE SODAS EVER
- Drink more water!
- Eat slower and smaller meals!
- Eat 5 times a day (remember the smaller meals…)
- Cardio 5 times a week at least 20 minutes
- Do High Intensity training at least twice a week
- Strengthen your core with these exercises
- There is more to abs then crunches
- Whole body exercises so you do not isolate your abs only!
- Lessen the stress Read this
- Get out in the sun
- Sleep
- Good posture
- Read all the labels and nutrition facts (know what you put in your body)
Ciao for now!
Get in shape for the holidays!
Hi guys,
The holidays are right around the corner so let’s get in shape so you can look your best!
Do this workout three times a week!
PART 1
High Intensity you will need a yoga mat and a timer set at 4 rounds of 20 seconds on and 10 sec off no rest.
Repeat each exercises twice and move on to the next one.
ROUND 1:
- 3 low squats, drop to plank
- Jump sideways over mat with both feet
- Plie squats (feet out to 45 degrees to open up the thighs)
- 2 jumping jacks/ 2 bent over jumping jacks
ROUND 2:
- Burpees
- Mountain climbers
- high knees
- run forward touch ground, turn around and run back touch ground
ROUND 3:
- Inchworm with a push up
- Push-ups (knees down are ok)
- In and out jump squats touch ground with both hands
- Alternating side lunges
ROUND 4:
- High plank to lunge alternating legs
- Reverse to forward lunges, second set other leg
- 1/2 turn jump squats
- Plank jacks
PART 2:
Burpees, plank jacks, cross body mountain climbers
Start at 2 of each than add two every round until you reach 10 of each than work your way backwards…
2,4,6,8,10,8,6,4,2
PART 3:
- 10 plank up and down (elbows to hands, hands to elbows)
- 40 Mountain climbers
- 40 knees tucks
- 40 tricep dips (2 times 20)
- 18 split jump lunges
- 10 Flutter kick with crunches
- 10 V sits
- 40 pulsating abs (lay flat then raise you shoulders engaging your abs and raise you feet…pulsate for 40 counts)
- 10 single leg lifts with other leg off floor (keep you back straight on the mat)
- 10 each side Side plank in and out crunches
- 15 hip raises from side plank
Have fun!
Ciao for now
Life without carbs week 1
Hi guys,
Like I said on a previous post, I have been experiencing a lot of digestive issues in the past years and I last week I decided to try something else.
As a group fitness instructor, I work out a lot for work of course but also for my personal well being and level of fitness.
Also as a good fitness professional (and not a nutritionist or dietitian let’s be clear on that) I have been a believer of eating a lot of carbs to fuel my days.
When I say carbs, I do not mean bread, cookies and stuff like that, I mean healthy and natural stuff like organic gluten free oatmeal, granola, lots of fresh fruits, larabars etc…
My theory was always carbs morning, lunch and snacks and protein for dinner (to repair my body) and it has been for years!
But the healthier I was eating, the sicker I got….so I went gluten free…best thing ever for 2 days then back to not well.
So I went to the doctor, all good…WHAT??? well I guess that is good lol but now on to the gastro doctor!
Bunch of super fun tests later, all is still good! gallbladder he thinks! more tests….
That is where I was out last week and then after one of my famous afternoon snacks consisting of an apple, a larabar and 1/2 cup of granola, my brain lite up, what if my body was not processing carbs the right way anymore??? What is this was my issue???
Well after reading up on it, it could very well be the problem so NO CARBS HERE I COME!
Here is a summary of 7 days of no carbs, are you ready??
DAY 1 Wednesday 10/09…Wow I can eat eggs, cheese, peanut butter, bacon…This is gonna be awesome! 2 1/2 hours of classes, 2 hour personal workout, feel great!
DAY 2 Thursday 10/10…Wait I normally don’t eat that stuff, my brain just won’t go there..eggs and veggies that is all! 3 hours of classes, 2 hour personal workout, wow I’m tired and a bit dizzy! But on a good note, my insides feel so much better!
DAY 3 Friday 10/11…So I ate is eggs, veggies, grilled chicken and salads and got into a jar of coconut/peanut spread, that was awesome but I do miss my fruits! 2 1/2 hours of classes, 1 hour personal workout, WOW I FEEL LIKE SHIT! where did all my energy go???? Why am i so f**** sore???
DAY 4 Saturday 10/12…Still eating the SAME FREAKING THING…OMG SOMEBODY SHOOT ME…1 1/2 hour of classes, no personal workout…Are you kidding me?? I can’t move, think, walk, talk or anything else…And now start the headaches and nausea, AWESOME.
DAY 5 Sunday 10/13…Sunday fun day, not! Dizzy, headaches, light headed, tired beyond tired! Same food, different day! I would kill for an apple right now ( I love apples by the way) or I would just kill somebody because I feel like it!!!!
DAY 6 Monday 10/14…I really need to go grocery shopping! and I need to eat FATS LIKE NOW! I did have 30 grams of carbs that day for breakfast just because I was gonna die (not literally but my mind sure felt like it lol) 2 hours of classes, 2 hours of personal workout. Still tired, headaches and this nausea is killing me, probably the worst day EVER!
DAY 6 Tuesday 10/15…Am I really still doing this?????????????? WHY????? Well I could be stubborn sometimes and my 2 weeks is not up yet so yes! Same foods, same symptoms…when it this gonna get better??? At least my symptoms have been completely eliminated so that is a big plus! 2 hours of classes, 2 hour personal workout! That high intensity class just about killed me when I almost passed out 3 times!
DAY 7 Wednesday 10/16 …Another worst day ever lol! But the added fats really helped especially after I had that divine hummus! 2 1/2 hours of classes, 2 hour personal workout (yeah that was too much)…Feel like shit and I can’t wait for this to be over!
I am writing this on Thursday and so far so good, I feel a little better today and my body seems to be adjusting itself (It’s about time…) to being in ketosis read about it here.
On the positive side:
- My digestion issues have stopped so I am on to something there
- I have lost inches in my waist and belly (yeah)
- My body looks leaner
- I only have one more week!
Summary of all this:
- I would not recommend this to anybody especially if you want to lose weight because you will lose but gain it all back after the carbs return to your diet
- I am only doing this to make myself feel better!
- There are benefits of using fats for fuel instead of carbs when you are looking to improve your fitness level and your body image read here
I will write about it again when this it over and we will see where we stand!
Please, please consult a physician before putting yourself in restrictive diets and exercise.
Have a great day!
Ciao for now!
health and fitness for dummies 