Plans For Summer: Goals & How To Achieve Them

Summer is finally here (WOOO!!), well after my one exam Tuesday I will officially be done for the semester. This summer will be dedicated to getting healthy and fit. I will try and post every week or month what workouts I am doing and what I’m eating. This will also help me stay on track for the summer because I really want to see a change.

 

Summer gives me more time to focus on my fitness goals

 

I don’t think I’m fat or anything like that but it’s just time for me to be the best I can be. I do want to try to lose 5-10 pounds though. I feel like that will boost my energy significantly while I’m on the tennis court or running or doing anything! I play tennis and will be transferring in the Fall to a new university and I definitely want to show I deserve to be there. Being on a diet is different than trying to be healthy. I love my sweets but I need to cut back on these and eat a lot more of what’s good for my body.

This is so true

This past semester I developed a different outlook on eating. I don’t eat the healthiest but I DO EAT. I realized I was still starving my body. Starving it of nutrients and vitamins. If you don’t eat foods that your body will use and just eat empty calories (like cake, cookies, chips, soda,etc.) your body is still starving. You want to feed your body with vitamin-rich foods that will help you live a better and healthier life.

Eat Clean

You can write to me with questions or ask me for  workout advice. I will try and post more regularly on health topics, workouts, and motivation to keep you moving forward towards whatever goals you have set for yourself.

Best Thing Ever!

Set goals:

Main Goal:  I want to get in top shape for tennis. I’m going to try and play 6 times a week. I want to improve my game to feel confident that I have what it takes to be a top player.

To achieve this:

1. Run a little bit every day. I want to get into the habit of running at least a 2 – 3 mile cool down after every time I play tennis.

2.  Eat clean and eat smart.

3. Lift 3 times a week. Do some free weight workouts.

4. Jump rope and do footwork drills to improve my speed on the court.

5. Standup paddle board more. I finally went yesterday after a 2 month break and I need to do it more. It’s a great workout. It makes every large muscle group work.

Everyone should write their goals down and include a plan on how to achieve them. This is the first step to making it happen.

 

6 Healthy Tips to Bring to the Restaurant

Eating out is supposed to be fun but for some it is more stressful because they think it will mess up their diet. Don’t make it stressful. If you are dieting and want to lose weight or if you just want to maintain weight and healthy lifestyle, here are some easy tips for what to do while eating out.

1. Stay Away From The Bread. To make this step easy, tell the server not to bring any bread to your table (if your

Olive Garden Breadsticks… 150 calories per one

table agrees with this suggestion). That is the easiest solution. However, if they do  bring it, all it takes is self control. But if you are out to eat, don’t stress. If it’s your favorite bread then have a slice, just don’t have a meal of bread before your actual meal. Also, if you have a slice do not load it up with butter. Have the power to tell yourself that you don’t need the bread.

Here are some examples of the bread at restaurants in the U.S. and how many extra calories that bread contains:

• 1 Olive Garden Garlic Breadstick with Butter: about 150 calories
• Outback Bread Loaf with Butter: about 470 calories. Remember: Those loafs aren’t very big.
• Small Loaf of Bread at Carrabba’s: about 500 calories and the bread dipping sauce: about 50 calories

2. Drink Water.  It’s free and has 0 calories. It’s perfect! Also, beverages can get expensive. Drink water before your meal, during, and after. Since it’s free, don’t worry about refills, drink up! It’s good to stay hydrated and to keep your stomach a little fuller. Even while you are waiting for your meal and just starring at that bread, with your stomach growling, just drink water. It will give your stomach a distraction.

3. Avoid Appetizer’s. Appetizer’s to me are pointless. Nowadays, the entree’s are so large that an appetizer seems ridiculous to get. I don’t like to go to a restaurant and be full before I get my actual meal. If you must get one, then share it. Do not eat all by yourself. So many extra calories.

4. How To Choose An Entree. Look for entree’s that are not fried and DO NOT get french fries as a side.

A healthy and delicious side choice

Look to order something that is grilled or baked. And when picking sides for your entree look for vegetables, rice,  or a side salad (with light dressing). Restaurants offer many healthy choices, you just have to be smart enough to look for them and order them. Also, if you know the restaurant that you are going to, look up the menu beforehand and you can also look up how many calories are in each item. That will prepare you for a healthy meal out.

Look for menu’s like this (this link will take you to the Carrabba’s menu)! This menu tells you the serving size, calories, total fat, carbs, and protein.

Olive Garden Venetian Chicken is a healthier entree choice

5. You Don’t Have To Eat It All… To-go box it! To-go boxes are great. Many people finish their meal because they don’t want to waste it. So now you don’t have to keep eating even when you are full. You can save your extra’s and bring them home! Eat slow and take frequent sips of water so when you feel yourself starting to get full, push your plate a little bit away from you. Don’t eat more than your body needs.

6. Share Dessert. I love dessert but after my meal, I know I don’t need to eat more. However, if you can’t resist, share it with the table! Dessert’s are usually sharing size anyways so that makes it easy. Take 2-3 bits, satisfy your sweet tooth, and be done.

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Going out is meant to be fun. So don’t get stressed out about what to eat. It’s easy to stay on track while on diet. All it takes is some smart choices. If you are wanting to lose weight, and if you want it bad enough, you will choose the healthier choices. It’s all up to you.

9 Healthy Snacks That Won’t Spoil Your Dinner

Smart snacking is the goal for many of us. We want foods to keep us on track but foods that will also satisfy that craving. The gap between lunch and dinner can be tough. And instead of overeating at dinner, we should eat snacks that help control our hunger. The best snacks contain fiber and protein. Here are a few snack options that will satisfy your hunger until dinner.

1. Peanut Butter and Apples. Apples contain Vitamin C, fiber and potassium. Also, peanut butter contains protein, fiber, Vitamin E and other nutrients. Be careful on what peanut butter you buy though, some are better for you then others. Some variations to this snack are apples and cheese or bananas and peanut butter.

2. Trail Mix: Almonds, pretzels, chocolate (just a little), dried fruit, raisins. You can mix these items however you like. Make it your perfect mix. Or you could opt for a trail mix bar. Make sure your dried fruits don’t add any unnecessary sugars. I also prefer dark chocolate. Having just a little bit of dark chocolate a day can actually be healthy since it contains antioxidants. Remember to eat in moderation because nuts like almonds or walnuts contain many calories. Just eat enough to give your body the energy it needs.

3. Pretzels/Crackers with Hummus. There are a lot of different foods you can eat with hummus, veggies like carrots or cucumbers, go great too. Hummus is made of chickpeas. Chickpeas have no saturated fat, no cholesterol, and they are high in protein. Hummus is a great healthy snack to go to.

4. Fruit Salad. Making a great mix of a variety of fruits is a great meal. Pick your favorites and make a bowl. You cannot go wrong with fruit.

5. Popcorn. It is quick and easy. Also, a 100-calorie pack will keep you track. Just make sure it’s not covered in butter and salt. But popcorn kernels are actually whole grain and contain fiber so it will help you feel full longer. Also, there is more popcorn then you think in 100 calories.

6. Smoothies. These can be very low in calories and very delicious. You can throw in all your favorite fruits. I like to include orange juice and sometimes fat-free yogurt. Smoothies are fun because there is no wrong way to make one. You can use what you want and make it your own. Just if you don’t want to spoil dinner, don’t use too many ingredients because then your smoothie will big and filling.

7. Cereal with Skim Milk. Pick a cereal high in fiber and low in sugar, there are plenty of great tasting cereals that do this. They are whole grain and keep you full. And just have a little bowl. This isn’t a meal… remember it’s just a snack.

8. Toast. If you use the right kind of bread and butter this is a great choice. I love having whole wheat bread with just a little bit of butter and I finish it off by sprinkling a little bit of cinnamon sugar. But toasted bread with peanut butter is also a good choice. Just don’t douse the bread in butter and make sure to eat whole wheat bread. Another option scrambling one egg and making a quick egg sandwich using one slice of bread.

9. Fruit S’mores. Take graham crackers and replace the marshmallows with yogurt and thechocolate with fruit. So maybe slice up some strawberries and put them with vanilla yogurt in between two graham crackers. I think it would be really good to try this: Melt some chocolate morsels and make a spread to put on one graham cracker. Use a very thin layer, this will be way less chocolate then you put on a regular s’more and then use a banana slice as the marshmallow and place that between two graham crackers. You can get creative. You don’t even have to use graham crackers, maybe you would want to try vanilla wafers or a type of biscuit cracker instead of graham cracker.

Snacks can have many varieties to them. I like to find new foods that taste great together. These snacks are some of my favorites. If you have any of your own, please share them in a comment!

Crazy for Coconut Water?

Coconut water is a fairly new phenomena. I see people drinking it in class, while playing sports and after a workout. I see it everywhere!  I don’t know much about coconut water so I did some research to see what exactly all the hype is about…

What is coconut water? 

Coconut water is the liquid found inside young green coconuts before they mature… not those brown hairy coconuts that we are used to seeing in the grocery stores.

The coconut water doesn't come from coconuts that look like this

What are the benefits and nutrients?

Coconut water is 99% fat free, contains about 46 calories per serving(one cup) and low in carbohydrates. The great thing about coconut water is that it is high in Potassium. In about one cup of coconut water, you get just the same or more Potassium then in a banana. I play tennis and to help prevent cramps I eat banana’s. However, coconut water seems to get more done. It helps replenish the body with much needed electrolytes, helps the body stay hydrated, and reduces the risks of cramps. From brand to brand, nutrients vary slightly. But coconut water generally also contains Magnesium, Calcium and Sodium.

Is coconut water all natural?

Coconut water is not like your average sports drink or refreshment. Coconut water contains about 6 grams of sugar per serving, however, this sugar is an all natural sugar … not that artificial sugar that is put in most beverages and processed food.

Does coconut water contain vitamins?

Yes, coconut water does have vitamins! The main vitamins found in coconut water are Vitamin C and B Vitamins. Vitamin C helps strengthen your immune system. Helping to prevent you from illness that could disrupt your daily life. Each cup of coconut water contains about 5.8 mg of Vitamin C. Also, B Vitamins help boost metabolism, which is great for the many people interested in weight loss. Some B Vitamins found in coconut water are B6, Thiamin (B1), Folate (B9), and Riboflavin (B2).

Coconut water is also a natural diuretic and contains dietary fiber.

Some examples of coconut water found in stores

Which increases urine flow. It is good to increase this because it will help to cleanse your body of toxins. Having a diet rich in fiber is also good for cleaning your system. In one cup of coconut water, there is about 3 grams of dietary fiber.

Where do I get coconut water?

It is found in many grocery stores such as Whole Foods, and you can drink it straight from the coconut! Also, before purchasing a brand(there are so many to choose from), always check out the nutrition label to make sure you are getting precisely what you are looking for.

Any other uses for coconut water?

In the past, coconut water has actually been used as a replacement for plasma in blood transfusions. This works because it is pure, accepted by the body, does not produce heat, and does not destroy red blood cells.

Coconut water seems like a good choice to me! And with it being so pure and natural, I’m sure people of all ages could give it a try. It  has many benefits to you and your body. Also, if you like the taste, just like so many other people

7 Healthy Desserts That Will Satisfy That Craving

I love dessert. After dinner, I’m guilty of looking in my freezer for ice cream or for anything sweet. This isn’t good. Especially if you are trying to lose weight and get your dream body. I have found some healthy alternatives that will satisfy your sweet tooth. These desserts seem to work for me… and they don’t ruin my eating healthy plan!

These look amazing!

1. Popsicles. Popsicles are great because they can me made by you, for you. You decide what they are made out of. And they are very easy to make. My favorite is pouring orange juice into a plastic cup and sticking it in the freezer. So good and healthy! But you can blend strawberries, blueberries, pineapple, or anything! Get creative. Try new flavors. Also, if you are all out of popsicle sticks just make an italian ice. Then eat it with a spoon once it’s frozen. It’s the same thing just not on a stick. If you don’t want to make them just go to the supermarket. Healthy popsicles are almost everywhere. If you want chocolate, go for a fudgsicle. One fudgsicle only has about 60 calories. 60 calories won’t set you back. the nutritional value isn’t much but if you have a chocolate craving this is one that won’t make you guilty. Heres the recipe of the popsicles in the picture!

2. Pudding. It will really help satisfy that chocolate craving. In one serving of sugar free Jell-O pudding there’s only 60 calories. Also, try freezing pudding to make a delicious popsicle. I enjoy eating my pudding with pretzels. If you dip the pretzel in the pudding, it’s basically like eating chocolate covered pretzels. Love it.

Parfaits are sweet, delicious and healthy!

3. Parfaits. Once again, these can be made with the ingredients you love. You pick the yogurt, fruit, granola, or anything else you would like to go in it. Parfaits are very filling and nutritious. I like to get my favorite flavor of fat-free yogurt with strawberries, blueberries, and cereal (like Cheerios or Special K) for the granola. Then, I make some layers of those ingredients in a cup and eat it all up. So good. And healthy for you!

4. Jello. Jello is very low in calories. It doesn’t have much nutritional value but it has that sugar boost you are looking for. Jello is definitely a late night snack that won’t ruin your healthy diet.

5. Mousse. Chocolate, raspberry, blueberry, strawberry or any other type of mousse is sure to hit that craving. It’s so light and fluffy. It will be just what you need to fill up your stomach before bed.

Delicious Chocolate Sorbet

6. Sorbet. If you are like me and love ice cream, sorbet is not far from the taste you love. There are so many different flavors, even chocolate. All 150 calories or less. Chocolate sorbet is a great alternative to ice cream. Have a cup or sorbet instead of having a cup of ice cream. You will be saving many calories. And I am a chocolate lover so it’s nice to know I can still have something.

Angel food cake

7. Angel Food Cake. This cake is so good. If you have never tried it, I suggest you do. And you will be happy to know that it’s low in calories, probably less then 150 depending on the size of your slice. Angel food cake is delicious and very light. It won’t weigh you down.

You may love a low calorie dessert that I didn’t include in this list and that’s fine. But these are some of my favorites. I just thought of Chocolate Covered Frozen Bananas! Those are also a good choice! You may like a few of these ideas but a few is all you need. You shouldn’t have to give up dessert. You only live once so don’t give up completely on foods you love. As long as they are eaten in moderation they won’t hurt you. I hope some of these will help you on your way to achieving your goal. Also, I hope I didn’t stir up any cravings but if you get one… remember to be smart about it.

Goals… Do you know yours?

Setting goals to help motivate yourself is something everyone should do. However, if your goals aren’t well thought out or defined how do you know when you reach them? Here are a few tips on setting goals.

1. Really define your goal.Don’t be vague. Say your goal is to lose weight. Well that’s great but how much weight?

This is a great way to show your success

In how much time? Is it reasonable? You have to take the time to answer these questions in order to know what you really want to do. Be very specific too, the more specific the better.

2. Write it down. Writing down your goal makes it a reality. Don’t just keep it in your head. You have to be able to see it. So then you can look at it and really start thinking about achieving that goal. Post it somewhere that you will see it everyday. Maybe your mirror or on your computer.

“Goals that are not written down are just wishes.” – Unknown

3. Mark your progress towards your goal. Show yourself that you are getting closer and not wasting your time. Take pictures, write down what you have accomplished, make it visible and tell people. It’s great to tell people because usually you tell someone you love and trust. They will be very happy and supportive to hear about your accomplishments. This will help you stay motivated to keep going.

4. You can alter your goals. If you start to realize your goal isn’t challenging enough then make it challenging. It’s no fun if it’s easy. Make yourself work! But not overwork, if you realize your goal is a little far-fetched then change it to something that is more reasonable. Or just extend the end date. But always set your goals high.

5. Have fun with it. Goals should be something that you really want. Make your goal relevant to you. It should be enjoyable seeing yourself progress towards something you are passionate about.

Goal in Life

I hope these help when you set your next goal. It’s never too late to make goals and you can never have too many goals. Keep shooting for the moon because even if you miss… you will land among the stars!

Why Your Workout Isn’t Working Out

I see this all the time. Many people workout but don’t see any results. This can be so frustrating. It may make you want to give up and throw in the towel because you feel like you are wasting your time. However, all you have to do is change a few simple things to make that workout start working out! So why isn’t your workout working out… read below.

1. Not enough variety. When working out you can’t repeat the same workouts everyday and expect to see your body continue to change. You have to add variety. Things get easier the more we do them so the more you keep doing those exercises the easier they will get. You will burn fewer calories and they will stop helping you move forward. I don’t know what exercises you are doing but if you are using weights start to increase them. You will burn more calories. If you are on a cardio machine, add more resistance, go harder, faster or longer. Change up your workouts. Make different muscles work. Make your body keep guessing and that will cause you to keep seeing results.

2. Too long of breaks. It’s okay to take breaks in between sets. Depending on what you are doing will determine how long to take. If you are lifting heavy weights you may need a little longer then if you are lifting light weights. Other factors may include your age, nutrition, the intensity of the set, how tired you were prior to working out, or if you may have any injuries. Taking a shorter rest(45-60 seconds) works better for building overall muscle mass. This will keep stress on your muscles without giving them time to recover so when you work them the next set they are still pumped. Longer rest periods(3-5 minutes) are used for people who are training for strength and power. So usually heavier weights and smaller reps. Remember it’s up to your personal goals to decide what exactly you want to do. Also, remember to change up days for working out each muscle group. Allow each muscle group time to recover.

3. Being tricked. I always think to myself while on the treadmill or elliptical, “Am I really burning this many calories?” Don’t go by the calorie readings on your machines. Most machines are known to say you burn 30% more calories then you actually have. Most machines don’t know your weight, height, fitness level, age, etc. so it’s hard for it to give an accurate reading of exactly how many calories you have burned. I’m sorry to say this but from now on, always make your calories burned less then what you see. If you want to know how many calories you burn, try going by this model: to burn 300 calories you can jog for 3 miles, walk for 4 miles or bike for 10 miles. This isn’t right on but it may be close. If you want to make sure its 3oo calories just do a little extra and you will probably hit that mark.

Watermelon… no matter what shape it is, still contains vitamin A, C, and B6. So eat on!

4. Your workout makes you too hungry. It’s good that you are getting hungry but burning calories mean that we can fill our body up with more nutrients not overeat to the point that working out is reversing what we want! Sometimes working out makes people overeat because they are so hungry from working so hard. But eat normally and if you are still hungry fill up on vegetables or fruits. Give your body more of what it wants. Stay in the healthy calorie range of losing weight.

5. You kill yourself in your workout. This is not good. You want to be able to keep up a good workout schedule but if you over work yourself… working out regularly won’t last very long. Don’t workout to the point were all you want to do is lay on the couch because your muscles are too sore to walk. Over training can do more harm then good. It can result in insomnia, sugar cravings and cause injury or illness. You want your workout to be challenging but not to the point of killing your body.

I hope these tips help. If you have more, feel free to share!

How to get your Body HOT… and Sweaty

Feel the heat and feel the burn! I sure did! HOT YOGA kicked my butt today. It was my first time experiencing all that hot yoga had to offer and it only cost me 5 dollars, which is a phenomenal price. By the end of the 90 minute session in up to 100 degree Fahrenheit heat, my towel, clothes, and headband could be wrung out. I sweat a lot usually, but no complaining… I love it! It makes me feel like I’m making my body really work, which is what I want. 

At the Pure Yoga & Fitness class, I was the only newbie out of roughly 20 people. It was a little intimidating at first but once I got passed the warm-up, the moves got a lot more complicated so no one was focusing on me. The focus was on themselves. The class had everything you could ask for in a workout session: sweat, increased heart rate, shaking, relaxing, stretching, challenges, rest, and a great after feeling!

10 minutes into class I already had my heart rate up, the sweat was starting to rapidly roll down my body, and I was facing challenging poses. I have done some yoga before but nothing like this. My body was not used to bending or staying in some positions for very long. But if I happen to not me able to perform a move… there was always a modification I could do. Some poses we had to hold for what seemed like an eternity because my body was shaking so much. But that’s good! That means my body was working hard so all my muscles were getting worked out, which is how the body tones itself. I want those tone arms! Also, I hear you can burn roughly 600 calories a class. That would take over an hour and fifteen minutes running at around a 6.0 pace! Hot yoga gets it all done! It’s a cardio workout, a stretch workout, a challenging workout and a breathing workout. All at the same time.

 

Shine like a star

The first class was tough for me. But challenging your body and seeing what you can do and how much you can improve is one of the greatest feelings. I’m so excited to go again. After class, my body felt so relaxed. I definitely drank my fair share of water during and after. I recommend hot yoga for everyone, both men and women. The class also had a very large age group, ages ranged from teenagers to people in their 60′s. It was great motivation to see some of the older participants in class because they were really good at it! If you have done hot yoga before, share your experiences! I would love to know more about it and I highly recommend it for people who have never done it.

What Are Friends For?

We all have heard the saying, “What are friends for?” Especially right after our friend/s have done or will do something nice for us. Am I right? Friends can be a great help when you are trying to accomplish anything. Having their support can get you through almost everything. When it comes to wanting to lose weight or getting stronger, friends are truly the best.

How to get your friends to be all that you need to succeed:

1. If you are trying to eat healthy, tell your friends because they can influence you tremendously. I have seen it happen where a group of girls are going out to get ice cream, McDonalds, or anything that is not good for you, especially when you are trying to lose weight. And they are able to talk you into coming and drag you with them. You tell yourself, “I will just go and not order anything.” (haha yeah right!). That’s not going to happen. When it comes time to order and it gets to you, “Oh, I’m not getting anything.” Everyone will flip out and demand you order something. The peer pressure is horrific. By simply explaining to your friends that you are trying to stay away from fast food, desserts, oversized portions, etc. they will try to avoid putting you in those situations. If they are true friends they will understand and help you stay on the right path.

2. Ask your friends to go to the gym with you. Having someone come with you to the gym, gives you that extra boost. However, going together doesn’t mean talk that whole time. If that’s all they want to do, I suggest telling them you are working out too hard to talk (Works every time). Going with friends to the gym is great because they help you get that first step out the door toward the gym, which is the toughest part for a lot of people. Also, set up times to meet to workout. What kind of a friend are you if you cancel or don’t show up. Setting up a time to exercise with someone will get you moving.

3. If they are around, and they know you are trying to eat right, give them permission to take away that bag of chips you are about to binge on.You must do this. The process of giving up some of your favorite foods is tough. We all have those days we want to break down and give in. At the beginning of your weight loss plan, give permission to anyone that you hangout with a lot, to snatch that bag of chips or pint of ice cream out of your hands. Now you can’t get mad at them because in the end, you will be so

All you need to succeed!

thankful they controlled your emotions on days you wanted to throw in the towel.

4. Get your friends to share the same goal. Finding someone who wants what you want is the best. You can work as a team to accomplish your goals. Sign up for a 5K, 10K, triathlon, half marathon, marathon, etc. I don’t know your level of fitness so depending on where you want to take yourself, pick an event right for you. Sign up at the very beginning of your decision that you are going to change! Also, pick and event a few months out to give you plenty of time to prepare, if anything over prepare! Signing up will give you motviation throughout your weight loss and get fit plan because you have something you are working towards and always keep that goal in mind.

5. Be supportive in return. Don’t lose a friendship because you and your friend are trying to lose weight and one of you is losing weight/seeing results quicker then the other one. Be supportive to each other. Compliments rock! Who doesn’t like hearing they look good in their jeans?! Keep each other focused and moving. Do it for yourself too. Don’t get jealous! It’s silly. Use them as motivation. By looking at them you see it’s possible and you want to be next. You have to be fully committed. Keep working hard and results will follow.

Now, it’s time to get off the computer and get moving! Feel free to comment if you have ideas on how to work together to succeed.

How to get a Flat, Sexy Stomach

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.

1. 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.

2. 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.
3. 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.
4. 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.
5. 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:

1. Cardio. Cardio, cardio, cardio… learn to love it. You can do anything just get moving for 30 mins a day, do more if you can. More is better. If you are new to cardio start walking and eventually start jogging. But I love the elliptical, rollerblading, biking, running, stair master, dancing, jump roping, golfing(but carry your bag.. don’t get a cart)… find several cardio workouts that you like so you can change it up. Make it fun.
2. Ab workouts. After cardio is the best time to do abs. You are in the workout mood and your body is warmed up and ready to go. There are so many ab exercises out there. Tons of them. Some I like may not work for you. Do exercises that you do right and ones that you can feel it working. Its good to really push it. That’s how you get stronger. When you feel like stopping do just a little longer. I like doing planks, scissor kicks, toe-touches and I don’t know names for a lot of them and incorporate a medicine ball. If you go to a gym watch other people and see what exercises they do to give you more ideas. But it is easy to make up your own.
3. Rest and stretch. If you kill your abs one day, let them rest but that doesn’t mean you don’t have to do cardio. It’s ok to take a day off a week. But if you don’t need it, don’t take it. Also, yoga is great to help recover faster and it prevents injury.

Now that you know what to do. Let’s do it. And remember once you reach your goal, don’t change what you have been doing. You can’t stop. You have to keep working on it. But it takes 21 days to create a habit and I’m sure it will take longer then 21 days to get what you are looking for so that habit will be there when you are done! Good Luck!