Archive | February, 2014


19 Feb


The LITTLE things that we can do every day ADD UP to big success on our health and strength goals.


I listed some of the little things that I do below. I’d LOVE to hear about the little things you do!




  1. Often I wear my workout clothes under my regular clothes because it makes it easier for me to work out if I’m already ready!
  2. I take two stairs at a time when I go upstairs.
  3. I sit on the floor a lot. Every time I get up to get something I stand without using my arms to push up. Even if you have to kneel and push with your hands to get up, you get stronger every time you do it!
  4. This month I was part of a burpee challenge. The goal is to do 1000 before the end of the month. I’ve learned that I can get a lot done if I do them in small sets frequently throughout the day. The total done at the end of the day is definitely respectable.
  5. Cut high calorie things like cheese into smaller pieces and keep them in a baggie for when you want a snack. Tell yourself that you can have a certain number and it feels like you can eat more because they are cut into those smaller pieces.
  6. After making your soup, put it in the refrigerator so the fat will congeal on top. Scoop off and throw away the fat before reheating it.
  7. Take the stairs instead of elevators whenever you can.
  8. Park a little farther away from the building so you get a little more walk time.
  9. Use every trip to the bathroom as a reminder or cue to yourself to do 10 or so of some exercise before you leave the bathroom.
  10. Stand in a squat while brushing your teeth.


19 Feb

When you choose to participate in a challenge, almost always you exercise more than you would have otherwise. That’s a good thing! Challenges provide structure and accountability which is helpful for almost everyone. But, I’ve noticed that since we’re all at different levels of fitness, not everyone can do or would benefit from many challenges suggested.

Enter the DIY March Challenge… Yup, let’s do a Do It Yourself Challenge!

Let’s say you want stronger abs. Let’s say that today you can do 5 sit-ups or 50 sit-ups. That’s your starting point. Next you need to decide how many sit-ups you want to be able to do by the end of the month. Yes, that’ll be a tricky number to come up with. Hopefully by the end of the month you’ll not only have stronger abs but you’ll have a little more self-awareness. If you can do 5 sit-ups today, how about you add one more every other day? That means that by the end of March you’ll be able to do 20 sit-ups at a time! If you are the 50 sit-ups person, how about you add 5 more per day? By the end of March you’ll be doing 155 or so. Too much? Too little? That’s OK; by the end of the month you’ll still have stronger abs if you do the challenge every day AND you’ll know better how to set yourself up for the DIY April Challenge!

You could make your challenge about number of times you swim, the number of miles you walk or run, or the number of pounds you can lift. You create the challenge that challenges you!

Are you in?

If yes, if you’d like, describe your challenge in the comments here. And, if you’re on social media, post your progress daily using #DIYMARCHCHALLENGE

I’ll be seeing you on twitter!


1 Feb

Want a flat belly? No problem! Just rub our magic lotion on your belly 20 times a day for a week and presto; you’ll have the belly of your dreams!

Ok, ok… Just kidding…

But sometimes it feels like flat bellies are the realm of scam artists and super athletes.

While it remains true that you can’t have a flat stomach until you get rid of belly fat, there’s another little tidbit that can help. Have you ever seen a thin person that still had a protruding belly? Keep reading and you’ll understand why.

You know those washboard abs? Well, very fit people with washboard abs are displaying a strong rectus abdominus muscle which goes up and down the abdomen. Of course, this is good.

But there is another, often ignored, ab muscle which has even more influence on that flat belly look you want. It is the deepest ab muscle and it is called the transverse abdominus. It’s literally like a girdle because it goes around the abdomen extending between the ribs and the hips. Its fibers run horizontally just like a back support belt. And what does a girdle do? It holds in the gut! If something strong is holding in your gut, guess what? You have a flat belly!

This muscle is located so deep that you can’t even touch it from the outside. So what exercises can you do to strengthen it? Pilates focuses on strengthening your core and hits this muscle a lot. The exercises that hit the lower abs include leg raises and knee raises and they also strengthen the transverse abdominis.

But, here’s the less known exercise that I want to share with you. You can do this on all fours, sitting, kneeling, standing or just about any time! That’s what is so cool about this.

Here’s what you do. Exhale all the air from your body, and suck your abdomen up and in as far as you can. Hold it for 10 seconds or more. Then do it again!

You can do this while in line at the grocery store or when you’re bored in class or while waiting for a friend. The stronger the transverse abdominis is, the flatter the belly!

Go for it!

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