Posts Tagged ‘Nutrition’

The Misfitstudio

Today I am the owner and creator of MISFITSTUDIO. It’s a unique Pilates, fusion and yoga studio in Toronto. My interests lay in building awareness, love and building a community with like minded healthy individuals. My current projects on the go, beside running a studio, managing a full and amazing staff, creating classes, playlists and running an Art Collective; I am writing a fusion teacher training program.

I am grateful to have been raised in a loving and artistically supportive environment. From an early age I showed a deep interest in art and dance, and that was never questioned. Following both through my childhood and teen years, I continue to this day. It  has always been celebrated. Health has always been a priority in my home; eating well, then rushing off to ballet, rhythmic gymnastics and expressive movement classes were a part of most evenings. I have always been physically active. I actually didn’t think about it, other than I needed to move every day; that was just a beautiful given and amen for it. My life has organically flowed from dance to yoga, to Pilates, to teaching, to studio owner.

Movement as meditation is my mantra.

I believe we could all benefit from a little endorphin kick everyday; a reconnect to yourself; an untangling and a quieting that happens when we focus on just one thing. I value this so much. It is what I encourage every student to attempt to do knowing the positive affects on my body, mind and spirit. I see my physical practice as my faith. I have an innate desire to move, to breathe and to flow with grace.

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I am thankful that I have the most incredibly supportive system around me. My family and friends have been with me on this journey from the very beginning. They constantly remind me of love in the world; of devotion and pure support. I am grateful every day for them and their true belief in me and my vision. Everyday is a lesson; an unknown. The surprise of it keeps me guessing and I have acquired skills that I never would have imagined. I take it all in stride and see it as an opportunity to learn and grow and be a better version of myself. I see each day as an accomplishment and take great pride in what my body can do as opposed to what it can’t.

I wake up and meditate to set my day. Then I practice a little on the floor beside my bed; yoga; stretching and breathing; then I’m good to go for the day! My morning shake is seasonal fruit, a scoop of protein powder and a handful of Bcomplex, omega 369. I take a high performance multivitamin and I drink magnesium before bed. I eat tons of fresh vegetables, delicious salads, quinoa, seeds and nuts. I love me some good dark chocolate!

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What if today is it?  What if today was the last day? I would like to learn more about the aging body. It’s my current focus. As my mother grows older I want to know how to offer a positive support for her and her generation so I’ll keep working toward this effort. I learned a very difficult lesson as a young girl and it taught me that you just never know when life will end. So I urge you to make the most of each day. Feel good, smile and glow from the inside. The only way to be inspired is to feel inspired, and moving every day contributes to that in a tremendous way.

Community is a massively important part of my life. I would like to take this time to thank friends, fellow teachers, mentors, students and family for contributing to the endless supply of positive energy in the Pilates, dance and Yoga community in Toronto!

I believe anyone can achieve their dreams! I am living mine and each day I am grateful for the love, lesson and unknown. The journey can be up and down, yet full of beauty and inspiration. Follow your dreams!

Watermelon – Fresh Fruit Popsicles

You can replace the watermelon puree with honeydew melon or cantaloupe puree. Use any fresh organic fruit you have on hand. We used contrasting colors because it makes the popsicle look delicious!  Don’t forget to use seedless watermelon.

3 cups watermelon puree (about 1/4 to 1/2 a watermelon)
1/2 cup fresh blueberries
1/2 cup chopped fresh strawberries
1 kiwi, peeled and sliced
1 peach or nectarine, diced small
handful fresh cherries, pitted and chopped

Cut the watermelon into chunks and then puree it in a blender until smooth. Set aside.

Set out about 1 dozen popsicle molds (amount needed will vary depending on size of molds). Fill each one with the chopped fresh fruit. Then pour in the watermelon puree until each mold is full to the top. Place a popsicle stick into each one. Place into your freezer and freeze for about 6 to 8 hours.

When ready to serve, run the popsicle molds under warm water for a few seconds and then pull each one out and enjoy. Summer here we come!!

Your friends at Socially Fit

http://www.nourishingmeals.com

Dramas of a Bald Head Queen

My Journey Through Fitness - Nina Brewton

My Journey Through Fitness – Nina Brewton

Today, I am a wife, daughter, sister, aunt and so much more! I am blessed to be more content with the woman I am today than I’ve ever been in my life. All is not perfect but all is indeed well!  

I am a two-time self-published author and am currently working to re-release my memoir, Dramas of a Bald Head Queen in late June. I’m also working on adapting Dramas into a one-woman show which will debut on stage next spring!  

I mentor young people and am looking forward to serving on the board of directors for a non-profit organization in our nation’s capitol.  

I am so very excited about my future and know that this is just the beginning!  

Excerpt from Dramas of a Bald Head Queen

“Carl – dad – doesn’t sit still.  He’s constantly moving something; fixing, building, planting, painting, going somewhere.  He rarely moves without a purpose. He believed his two children would benefit from the same kind of movement.  If he found we’d been planted indoors for too long he would make us get up to do SOMETHING. He did the same for all the neighborhood kids…

Even though my father always had my brother and I on the go, I would not say that we were a “health conscious” family. I grew up eating large portions of traditional Southern cuisine, or “Soul Food”, on a regular basis. Most vegetables were cooked in “fat back” (pork fat) with lots of salt and meats were often fried – be it fish, chicken or my father’s blessed pork chops! Diet was not a familiar word. We were that family who ate white bread during dinner every night. 

I remember in high school, I was an avid runner and cheerleader who could, and would, eat nearly anything! During that time, my mother would always warn me, promising, “Alright, you keep eating like that, it will catch up with you!” I laughed it off, confident in my slim athletic build. I knew that if I kept moving, I could eat what I wanted without gaining weight. Good genes have kept me looking remotely fit over the years. I have my father’s “stocky”, athletic build and have taken advantage of that for years since first becoming involved in organized sports in middle school.  

Even after running track throughout high school and continuing as a hobby into my early 20’s, I noticed that my body began to change somewhere between year 25 and 26. In all my moving, doing and eating, the one thing I failed to consider was my body’s metabolism and how time and nature would one day turn against me…*cues scary music* 

During the two weeks leading up to Christmas 2006, I took a road trip from Virginia to Texas. After two days of eating food on the go, I found that my then size 8 body was quickly drifting into size 10 territory. I’ve been creeping up in size ever since, hitting a size 18 and 230 lbs in 2010. That was truly the heaviest I’d ever been in my life. Something had to change but even with all of my natural athletic abilities and physique, it hasn’t been easy. Besides becoming physically stronger with consistent exercise, I have discovered that I grow mentally and spiritually as well as I strive to be disciplined and obedient. I recognize that my purpose in life goes well beyond my being fit to look good or simply to fit into a pair of jeans. 

Nina at her heaviest - 230lbs

Nina – Size 18 230 lbs

I have learned that in order to be available to God, I have to be the best that I can possibly be. If I claim to live for God but lack the discipline to even control what I eat or whether I take the initiative to take care of my physical body, I can’t possibly have the discipline required to maintain a high level of spirituality.  

I take full responsibility for being a living example for every person that I am connected to. I strive daily to be that in every area of my life! I am most driven when I consider all the people in the world who are physically unable to do the things that I can do, I am reminded of my mantra, “If you’re able, be willing.” I think of all the people who are inspired by my life and I know that it is important to lead by example. From the youngest to the oldest, the world is in need of inspiration. If I can encourage one person to be better by remaining motivated to be fit, then I’ll do it! But I don’t do this alone. My family is most supportive. My husband, Raphael is not an athletic type so, he doesn’t go so far as to workout with me but he is totally supportive of my desire to be fit. From meeting me at the finish line at early morning races to making sure we include new running shoes and other workout gear into our budget, I know that he’s got my back, no matter what! 

Doubt is a killer of drive and ambition.

My mind is the greatest obstacle I’ve ever encountered. Whether our goals are physical, academic or professional, we have to take control of our thoughts to overcome our doubts and live up to our full potential! 

Nina a couple of weeks ago at the Color Me Rad 5K run

Nina a couple of weeks ago at the Color Me Rad 5K run

I recently rejoined the YMCA after two years because I found myself bored with my workout regimen. For over a year I was just running and running as I trained for my half-marathon. I eventually hit a plateau, growing tired of just running. I realized that, even though I enjoy running alone, I missed the camaraderie and support that comes from being involved in a group.  

My routine also lacked strength training so now I do a Bootcamp, circuit class every Monday, Wednesday and Friday morning which includes combinations of body weight exercises, calisthenics and cardio routines.  On Tuesdays, Thursdays and Saturdays, I run and lift weights.

I really don’t have a meal plan, per se. My goal every day is not to overeat! For breakfast I’ll generally have three hard-boiled eggs and an avocado with black pepper, turmeric and a dash of pink salt. That is my current favorite thing to have for breakfast. I also include juicing and smoothies with my meals to make certain I’m getting all the nutrients I need! As for supplements, I’m not a big fan. I may include whey protein powder in my smoothies but honestly, I am terrible at taking my daily vitamin.

Back in February my weight crept back up to 225. I have been working hard and I’m currently just under 200lbs. I would like to lose another 15lbs. My overall goal is to maintain my weight between 180 and 185 and to be wearing a size 10/12. Besides weight and size, I also have a goal of running my second half-marathon later this summer so, I’m training for that as well! 

Everything stems from LOVE - Nina Brewton

Everything stems from LOVE – Nina Brewton

If you’re thinking of starting your fitness journey it really begins with you. One has to get to a point where their ultimate well-being is their motivation. Not everyone is going to be a marathoner, a yogi or able to bench 200lbs but everyone can find what works for them and become great at thatJUST. DO. IT. Don’t think. Just do!

Every small step is a step towards a goal and no step is too small! Allow yourself to progress naturally. Compare yourself to yourself only! Don’t look at the progress, size, shape of others for your motivation. The better you has to be your motivation and the former you must be your competition! 

It is so very important to surround yourself with people who are like-minded in your endeavors. From your online network to those who are a direct part of your life, changing our mindset often means changing our environment and the people in it!As you purge your physical weight, don’t be afraid of letting the weight of negative, unsupportive people go as well!  

Contact Info:

I’m on Twitter and Instagram as @baldheadqueen and can be found on Facebook by searching for Nina Brewton. You may also find all contact information at www.baldheadqueen.com or follow my blog at www.baldheadqueen.blogspot.com 

Fitness not only changed my life, it gave me direction and purpose.

Juan Carlos Flores – Fitness has not only changed my life, it gave me direction and purpose.

Who I am today

I have as of last week completed a two-year Health, Wellness and Fitness program at Mohawk College and I anticipate graduating in June with honors. My current interests consist of running and weightlifting, I have re-kindled my love for soccer and I continue to play regularly. My goals include taking up MMA as a hobby, and to eventually participate in a marathon.

I am currently employed as a Conditioning Coach with Core Fusion Athlete Development and Conditioning. My job as a Conditioning Coach is to assess my clients on an individual basis and then create and implement a periodized program according to their unique needs. Baselines are established in order to systematically monitor progress. As I mentioned earlier my availability has recently opened up, I am currently accepting new clients, teams and groups to train.

My Childhood and Sport

I grew up in Hamilton Ontario; I was quite active as a child always running around participating in whatever sport or activity I could. I remember taking swimming and diving lessons as a young child and I was actually a pretty good swimmer until one day while vacationing in Mexico I got caught in an undertow. That was it, I was scared of the water for a time and to be quite honest with you, I still don’t enjoy swimming as much as I did back then.

My parents didn’t really have the money growing up to enroll me in other sports but I played just about every sport in which my elementary school had a team. In high school I tried out for Jr. football and made the team but never actually played. The following year I decided to stick to soccer as I enjoyed it much more than football. I was not great, but good enough that I got to play. That year a wrestling team was introduced and thought, why not? To my surprise, I was a pretty good wrestler and won gold in just about every tournament I participated in. I remember winning City Championships and then placing second in the Golden Horseshoe Area Conference (GHAC). That was the end of sport for a very long time in my life.

A New Beginning

I cannot truthfully say I have always been passionate about fitness or active living. There was a dark time in my life in my early twenty’s where all I did was work and come home. I was the epitome of a sedentary individual, I did nothing but relax and enjoy “Good” food. I knew I wasn’t in the best of shape and people that I hadn’t seen for sometime would say to me “you look healthy” but they would stutter in the process. That was their way of saying you got fat in a polite manner. I stand 5’5, and at my worst I was approximately 190 pounds, I was borderline obese. I knew I had to change and that was the point that made me reconsider what I was doing and slowly I managed to change my life around. I became more active, and at times I was hitting the gym twice a day. I was addicted to the new me!

Fitness not only changed my life, it gave me direction and purpose. I like to believe it starts with our desire to look better, but fitness has contributed to so much more for me. In July of 2011 I found myself unemployed with no job in sight. I had received a nice severance pay and was uncertain of what to do with my life. I flirted with the idea of returning to school and I researched various courses of which I was interested in. I was accepted to a few programs but something inside me pushed me toward health and wellness. I accepted and started in September of that year, the last two years of my life have been nothing shy of extraordinary.

No End in Sight

I am by no means a big guy but I know that I have made strides in my physique and I have never felt better. I am stronger today then I was in previous years. I can run faster and greater distances than I could ever imagine. There is, and always will be room for improvement but I am by no means in any rush to get to the finish line, I believe this to be a life long process. What I do know for sure is that as I age, I will continue to be the very best that I can be.

In terms of mental and spiritual awareness, I have grown exponentially. Now more than ever I understand and value the importance of mental and spiritual wellness and it’s effect on health and longevity. I have come to realize that your mental state makes up a great part of everything you do because there will always be struggles. I have seen my fair share of setbacks, but those that know me well will tell you that I always have a big smile on my face. I believe that if you maintain a positive attitude and carry a positive outlook, the world is a better place. I realize it is not a perfect world, but the truth is that the power to make it better starts with you, and that is exactly how you need to approach everyday.

I strongly believe that I do what I do because I am never truly satisfied with where I am. I am happy with what I have accomplished and where it has taken me, however I will always strive to be better. It is my opinion that if we become satisfied with where we are, something inside of us has already died. I want to live the rest of my life knowing I couldn’t have done any better, the only thing that drives me, is me.

My Strength

I have been blessed with a really amazing family and must admit that I would not be in the position that I am now without them. I grew up with my aunt, uncle, grandfather and sister. To me they are the fantastic four, they have never lost faith in my abilities, even when I was uncertain of myself. I am eternally grateful to them because they seen in me what I have become, long before I could even fathom it. I couldn’t have done it without them, and I love them to pieces.

My professors at Mohawk College have done a tremendous job of mentoring and molding me into the professional I aspire to be. As a Conditioning Coach with Core Fusion I have been very fortunate to work with some amazing people who have guided me throughout my tenure as a student and coach. Thank you Nick, Chantal, Mark, Kim, Chris, Danielle, Sarah and Bryan.

I have been privileged enough since the summer of 2012 to be writing for Lifestyle & Strength. Matt is the website administrator and has been very supportive of me since I met him last year. I believe he has definitely influenced my growth as person. Furthermore he has fortified my passion for fitness and helped me find a way to reach people through his website, thank you Matt.

Do I Take The Red or Blue Pill?

I think when I first started on my journey the lack of knowledge and overwhelming misinformation was confusing and frustrating. I have to say this was the hardest thing for me to overcome. Everyone is an expert but no one has a solution. My solution – you have to find what works for you and become your own expert. It is trial and error and you must fall flat on your face before you find it.

Past Accomplishments

When it comes to fitness I know that losing an excess of 30 pounds was a feeling of great relief and satisfaction. I can now run 10k in under 45 minutes, to me that was a tremendous accomplishment. In January I enrolled a few of my friends as well as myself in “My Hamilton Amazing Race”. We ended up placing first; it was an awesome experience I will not soon forget. My current workouts range from week to week. I write my own programs and I enjoy mixing things up, I have recently completed a power phase. The next phase I complete will be more of an endurance phase with high repetitions and low rest periods.

My Philosophies of Training

I am not a big believer in supplementation and therefore I do not consume them regularly. I have supplemented in the past but I don’t anymore, I am a believer in eating wholesome foods. My meal plan is currently under reconstruction as my routine has changed, and I am no longer in school. My philosophy however is still the same; eat when you’re hungry, just make sure it’s wholesome. What we eat directly affects how we function, so I eat as healthy as possible to ensure I am fueling effectively. That’s not to say I don’t have vices, but I know the difference between a lapse and a relapse and as such I enjoy those meals where I can let loose.

My current fitness goal is to increase my flexibility to improve my range of motion. I have incorporated some corrective exercises into my routines in an effort to improve posture and functionality. Stretching is another component that was non-existent for a time but now I practice with regularity. I have in the past few months started to do some power lifting and I am in the process of improving upon that as well.

Parting Words

There was a time when I lacked the motivation or desire to do anything for my health. I know that many people feel exactly how I did back then, some of which may be reading this right now. To them I say; we are all scared in the beginning, the unknown quickly becomes familiar and that which you thought you knew becomes a distant memory. So fight to become the person that you want to be, it will be a struggle but it may very well be the greatest investment of your life, live with no regrets.

You must learn to be resilient and thick skinned because you will experience the doubters and negativity that comes with progress and success. Focus your efforts solely on what you can control, and even then do not dwell on your tribulations. May your memory be short term but that you can remember how you started your journey. Everyday is a new day, a blank sheet for you to write your story; we all have 24 hours in a day, sleep when absolutely necessary but not on your dreams.

Every means of communication with regards to social media is a tool; use it to find like-minded people. Surround yourself with people that are better than you, be a sponge and show humility. I have devoted all my social media outlets as a means to network myself. I am always happy to help wherever possible, please feel free to follow, or add me; I will never shut you out.

I want to leave you with a quote which I believe absolutely defines me. At times I feel like I have lived two lives with everything that I’ve been through. Without further adieu … “A man who is a master of patience is a master of everything else”

I want to leave you with a quote which I believe absolutely defines me. At times I feel like I have lived two lives with everything that I’ve been through. Without further adieu …
“A man who is a master of patience is a master of everything else”
 
Contact Info:
Juan-Carlos-Flores@mohawkcollege.ca
Twitter @_flofitness or Carlos Flores Facebook Carlos Flores or floresc4@yahoo.ca
Body Mechanics writer at Lifestyle&Strength.com

Give change a chance, you might just like it.

Matthew Serd - At the beginning of hismy bodybuilding phase 10/2011.

Matthew Serd (Left) At the beginning of his bodybuilding phase October 2011 (Right) from his show this past weekend 4/13/13

I am the father of a wonderful 17 year old daughter, National Council of Strength & Fitness Certified Personal Trainer, NGA Men’s Masters Pro Bodybuilder, NPC Amateur Bodybuilder, Fitness Club & Personal Trainer Studio owner, and Nutrition Coach. I reside in Brownsburg, Indiana and my educational background includes a BS degree in Finance & Business Administration from Illinois State University. I am an Independent Distributor of Advocare and I love their products. My main areas of interest include bodybuilding, sprint triathlons and witnessing the transformation of the many clients I train.

As a child I was always very active in sports and my two favorite were football and baseball. As I grew older I was not able to keep up with the other kids with regards to size and strength. This led me to the sport of running and as I welcomed high school I became a top runner on our cross country team. Running became an obsession of mine and as high school ended found myself at a scrawny weight of 110 pounds. As I entered college my fitness goals changed and I started strength training which is where my desire for physical fitness started to change my life. I began to get stronger and stronger and my body composition changed drastically. At the end of my college career I had increased my weight to 190 pounds. The majority of this gain was muscle, but of course the fun time of college added some additional fat.

I have continued my love and passion for fitness since my college years and most recently have been a gym owner and personal trainer for over 12 years. My goals of increasing my level of fitness are what continue to drive me from a physical and mental stand point each day. My dedication to fitness has also carried over into my faith and spiritual life. It has brought me closer to God and has renewed my religious beliefs which lead me to becoming newly baptized at a community church in Brownsburg.

My recent birthday put me at the age of 48 and I consider myself to be in the best physical shape of my life. Getting to the point today has been a very exciting journey, but it has not come without setbacks. Injuries to my L5 & L4 disks, and shoulder surgery in 2009 were major setbacks that I had to cope with. These obstacles were very trying, but they have made me a more determined and goal oriented individual.

Of course the support system of my family and friends were a critical part of keeping focused and on task towards my goals when the healing process was completed. Their support has also been very important for the accomplishments that I have blessed with over the past 12 years of my life, one of which includes me becoming a successful fitness club and personal training business owner.

My experience and dedication to personal training has led me to becoming one of the top personal trainers in the Brownsburg and surrounding areas. My most recent accomplishment of stepping on stage as a bodybuilder (NGA Men’s Masters Pro and NPC Amateur) has been the most difficult but one of the most rewarding accomplishments in my life.

For the past two years I have been training on a 4 or 5 day split (prepping for bodybuilding shows) which consists of the incorporation of undulating periodization training (with extended set and mechanical drop sets) as well as high frequency training (HFT). Along with my strength training I am following a carb cycle nutrition program that incorporates high, moderate and low carb days based on my strength and cardio training program. I drink 1-2 gallons of water each day, take vitamins, minerals, pre, during and post workout carb-protein-bcaa supplements. (My supplements of choice are Biotest, ON & Advocare products.) My supplement ingestion is based on a very carb focused peri-nutrition workout program for optimal results.

As I mentioned earlier I am currently training for four bodybuilding shows that will take me through the first week of July. My current goals include winning my weight class and master’s class in one of the upcoming shows and to place in the top 10 in the Team Universe show July 5th and 6th in New Jersey. Growing our current bodybuilding, physique and figure team (Team TRAINBots) will be a goal that I will work on in my off season.

Matthew Serd - At his first show 3/2012 in Cincinnati Ohio

Matthew Serd – At his first show 3/2012 in Cincinnati Ohio

A final note:

For all of you individuals who are struggling to start your fitness journey the advice that I would leave with you is to take one step at a time and focus on making little changes as you move forward. “Little changes lead to big changes.” Trying to correct or change all of your bad habits at once will lead to a lot of frustration which may lead to a short lived fitness journey. Remember your journey will be a life changing experience, so treat it as a marathon race not sprint! Good luck!!!!

Thank you for this opportunity to share my story with you.

I can be reached at: Twitter: @progressfitms, Facebook: Matthew Serd, Email: progressivefit.ms@gmail.com

Then 6 pack abs can’t be far behind!

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How To Get Rock Hard Abs
You’re not alone if you believe that getting chiseled abs isn’t simple. You’ll have to pursue a strength program that incorporates hitting the weights a few times a week, regular cardio workouts, and a focused ab routine to make this happen. The market has been swamped with gimmick after gimmick, and selecting the right product can be tough when it comes to fat-loss supplements. Before you dump on your workout and supplements for not furnishing you with killer abs, you should know that the real problem may be your diet – or even your high-stress routine.

There are few things in the weight loss business that are more infuriating than the infomercials selling machines to give you a flat stomach or six-pack. All those ab machines will not do it – save your money. To look like those infomercial models takes a lot more than using the latest ab machine. That’s because it’s not possible to get localized fat loss.

Be A Meal Freak
Meal freaks are quite aware of how frequently they consume nutrients to build muscle and burn fat, and they get leanness and tone from muscle. Meal freaks know that it is important to consume a small balanced meal every two to three hours. Eating too much creates elevated insulin levels, which causes low blood sugar, which in turn causes the body to store fat.

Your goal should be to build lean tissue on days when you have weight-training sessions. The ratio for those days would be: 50% carbohydrates, 35% protein, and 15% fat. On the other days, aim to burn fat with this ratio: 30% carbohydrates, 50% protein, and 20% fat. For days with weight training,
• Consume the majority of your carbohydrates around your workout and in the morning.
• You can have starchy carbohydrates like oats, yams, brown rice, etc. before 5 p.m.
• Stick to fibrous carbohydrates like vegetables after 5 p.m.
• Eat enough healthy fats, like nuts, flax oil, etc., but eat them with protein and not carbohydrates.
For days without weight training,
• Eat most of your carbohydrates early.
• Try to stick to fibrous carbohydrates as much as possible.

Easy Approaches To Healthy Eating
The key to a better physique is an understanding of the distinction between healthy and unhealthy nutrients. For instance:
• Healthy proteins supply the amino acids our bodies need to develop and mend lean body mass (like muscles, skin, hair and nails), and are low in saturated fat, cholesterol and chemicals. Good sources include wild salmon, beans, legumes, soy products, seeds, nuts and peanut butter.
• Unhealthy proteins are loaded with saturated fat, cholesterol, hormones or antibiotics (like beef, lamb, bacon and sausage).
• Healthy fats are unsaturated fats. Good sources include extra virgin olive oil, canola oil, ground flax seeds and walnuts.
• Unhealthy fats are saturated fats and trans fatty acids like butter and margarine.
• Healthy carbohydrates are high in fiber and are considered complex carbohydrates. Good sources include rolled oats, brown rice, whole wheat, broccoli, squash, green leafy vegetables, sweet potatoes, beans, and whole fruit.
• Unhealthy carbohydrates are high in sugar and are called simple carbohydrates (like candy, white bread, sodas, ice cream, cake, and cookies).

It goes without saying that even if you had the best abs in the world, they will still look pretty average with a layer of body fat covering them. Diet plays a significant part in defining your abs, so a few adjustments will be required in order for your body to look its best. Get into the habit of keeping a diet log to track your meals. Next, begin creating a small caloric deficit every day to help burn away fat.

What you eat is the most important factor when it comes to seeing the muscle definition on your abs. Here are some nutritional keys necessary to help you achieve your goal of a well-defined six-pack:
1. Count calories but don’t starve yourself.
2. Eat 5-6 small meals a day.
3. Drink water.

Dieting For Breathtaking Abs
What’s the best way to diet for awesome abs? Cutting calories works. If you’re questioning how you’re supposed to consume six meals with a demanding job schedule, a method that works for many is the use of meal replacement powders or homemade nutritious shakes. An additional helpful abdominal dieting method is to decrease the amount of sodium added to food.

New studies show that what you eat is just as significant as how – or even how much – you exercise if you want to go from fat to fab abs. Following are six tactics from the country’s foremost weight-loss, nutrition and stress authorities, all intended to get you flat abs in just four weeks:
1. Consume extra fiber.
2. Opt for a reasonable quantity of high-quality carbs.
3. Mind the sodium.
4. Eat light at night.
5. Reduce stress.

Exercise Battles Hidden Body Fat
Exercise is still a good way to go if you want to fight fat, judging by a new study, which shows:
• Inactivity leads to increase of fat deep inside the belly.
• A moderate amount of exercise holds the line on deep belly fat.
• Higher amounts of exercise cut deep belly fat and fat around the waist.

Let’s face it, great physiques will always have appeal and abs are the first thing that admirers take in. While the necessary combination of a healthy, lean diet, steady cardio work, and a detailed abdominal plan may sound hard; it is positively within your capacity to get the six-pack abs that others will surely stare at.

Your friends at Socially Fit

http://www.illpumpyouup.com


Using egg whites and only a portion of the yolks really helps to cut down on the fat and caloric intake and loading these little muffins with veggies gives them that extra nutritional boost! Be forewarned the house will smell amazing as these bake in the oven.

INGREDIENTS 

  • Olive Oil Spray (Pure Olive Oil)
  • 4 scallions (or green onions), minced
  • 2 carrots, shredded
  • 1/2 red bell pepper, minced
  • 14 egg whites
  • 4 whole eggs
  • 1/2 tsp basil
  • 1 slice partly skimmed mozzarella cheese, or 1/4 cup shredded
  • Dash of sea salt and pepper

PREPARATION

  1. Preheat oven to 375 degrees F. Coat a 12-muffin tin with a small amount of olive oil spray to prevent sticking.
  2. Combine vegetables in a big bowl. Fill each muffin tin 2/3 full with vegetables.
  3. Whisk eggs and seasonings in a large mixing bowl.
  4. Use a 1/3-measuring cup for the egg mixture and pour slowly into each muffin tin. Egg mixture should fill tin the rest of the way. Top each cup with a sprinkle of cheese.
  5. Bake for 30 minutes or until muffins have risen and are slightly browned.
  6. Serve or keep in the refrigerator for up to 5 days and grab as snacks to go!

To make these muffins even more filling and more of a meal deal, use a jumbo muffin tin and add a couple tablespoons of cooked quinoa to each muffin! This alteration would up the protein and add some extra energy in the form of healthy complex carbohydrates!

Enjoy!

Your friends at Socially Fit!

http://www.nutritionistinthekitch.com