Fitness: Power Abs Routine and Meal Tips

So I have been accused (mostly by me) of not having enough fitness posts to qualify as a style AND fitness blog. To be honest, I’d post more fitness tips if I felt I could get away with using pics from the internet as I’m absolutely body shy >_<. HOWEVER, you guys probably want proof that my tips work so un momento while I grap the balls (It takes a pair! ;)) that made me start this blog in the first place. So here goes:

I’m a bit bloated (TMI I know…), but you get the idea. tee hee. Here are five moves you can do to get your abs burning up!

What you’ll need: free weights such as a dumbbell (7.5 minimum) or weight plates, and a medicine ball

Frequency: Twice to three times a week; with a rest day in between

Stability Ball Weighted Crunch

Target Muscles: rectus abdominis (upper portion)

Set Up: Sit on top of a stability ball with knees bent and feet flat on floor, holding a single weight plate with both hands. Slowly lean back and roll yourself down until just your shoulders, back and hips touch the surface of the ball – your head should stay in line with your torso. Press the weight above your chest so that your arms are straight and perpendicular to the floor [A].

Action: Keeping your arms extended above you, slowly curl yourself up until your upper back is off the ball [B]. Slowly lower yourself back down and repeat.

Reps Per Set: 12-15

2. Standing Torso Rotation

Target Muscles: internal and external obliques

Set Up: Stand with your feet shoulder-width apart, knees soft. Hold the ends of a light dumbbell (five to eight pounds to start) in your hands, extending your arms straight out in front of you at about shoulder height.

Action: Without lifting your feet off the floor, slowly twist to your left as far as possible, keeping your arms straight as you go. Reverse the motion by rotating all the way to your right to complete one rep. Continue to alternate from left to right for the remainder of your set.

Reps Per Set: 12-15 each side

3. Seated Medicine Ball Knee TZucks

Target Muscles: rectus abdominis (lower portion)

Set Up: Sit on the edge of a weight bench with knees bent and feet flat on the floor. Tuck a small medicine ball (4.4 pounds to start) between your knees and squeeze your legs together to keep it in place. Place your hands along the sides of your butt and grab the edge of the bench for support, then lean back so that your torso is at about a 45-degree angle.

Action: Slowly draw your knees up as close to your chest as possible [A], then extend your legs out in front of you [B]. Repeat.

Reps Per Set: 12-15

4. Weight Plate Decline Bench Crunch

Target Muscles: rectus abdominis (upper portion)

Set Up: Lie faceup on a decline bench with your feet tucked under the pads at the end. Hold a small weight plate with both hands, arms extended above your chest [A].

Action: Contract your abdominal muscles and curl upward, lifting your head, shoulders and upper back off the bench; make sure your arms point toward the ceiling at all times [B]. Lower your torso back down and repeat.

Reps Per Set: 12-15

5. Diagonal Medicine Ball Woodchop

Target Muscles: rectus abdominis, transverse abdominis, obliques

Set Up: Stand with your feet wider than shoulder-width apart, holding a medicine ball with your arms straight above your right shoulder as though you are wielding an axe [A].

Action: Contract your abs, bend your knees and rotate your torso to your left, drawing your arms down and across your body, keeping them straight as you move. Stop when the medicine ball reaches the outside of your left calf [B], then reverse the move. Finish the required reps, then switch positions to work your opposite side.

Reps Per Set: 10-12 each side

Finally, I can’t stress how super important what you eat is to this routine being a success. Here’s what I had for lunch today–a Greek chicken salad

3 flat belly rules to go by are (courtesy of Oxygen Magazine):

1. Nosh carbs early: Eating calorie dense carbs before bed may promote fat storage. Have whole-grain sources of carbs earlier in the day. Focus on fruits, veggies and lean protein at dinner time.

2. Choose your fats wisely: Your body needs some fat to function properly. Most of your fat intake should come from monounsaturated and polyunsaturated fats (avocados, nuts, grains, etc). Don’t add anything with saturated fat to your food, and avod anything with “hydrogenated” listed in the ingredients as it indicates super-harmful trans fats

3. Get some “Vitamin I”: Up the intensity to melt more fat. During cardio, spend 2-3 minutes doing moderate intensity work, then increase your pace for the next 2-3 minutes (until you’r a BIT breathless). Repeat for 20-30 minutes

How I Started Running

If all you keep giving are excuses, then don’t expect anything more. –Me

I’ve always been envious of runners. I was on the track team in high school, but I’d watch the long distance runners and wonder what kept them going. Where did they get the strength to muster up a sprint at the last 100 meters or so. My best friend in college was a cross country runner. I tried training with her once or twice, I hated it. I always felt winded, nauseous and an utter failure to be honest cause it always went the same “go ahead, I’ll catch up with you later”.

Ever since then, any time someone tried to convince me to give it a go, I’d have the same answer each time “I hate the way it makes me feel”, and that was it. Living in Brooklyn and New York in general, runners are a common sight. I once walked out of my apartment only to walk into a marathon taking place (pretty cool!). I looked at those folks like they were celebrities. I wanted to be just like them, but how? I had no answer then, but I was determined to become a runner.

In January, I started working out with my then roommate. She wanted to have a beach perfect body by summer, so she’d go to the gym 5 days a week for at least two hours. I didn’t have a time sensitive goal, but her intensity was just what I needed at the time (although I knew it not). During those gym visits, I stuck to the Elliptical machine and avoided the treadmill like it was the plague!

In the meantime, I did a lot of research online on how to start. One of my biggest bothers, was that I’d get shin splints after a few minutes running. I discovered on YouTube an easy foot taping exercise that would strengthen my shins and help prevent them from hurting while on a run. I also discovered that I’d need to get running shoes that offered plenty of arch support as well.

I did the toe tapping exercise and it’s made a huge difference!

(Well back to my story)

While becoming buddies with the Elliptical machine, I noticed that it started taking more and more resistance and inclines to get a good work out; usually this is an indication to maybe try the treadmill or stair master, I was NOT taking the cue. Instead I signed up for aerobic classes like Zumba, Spinning, Cardio Kickboxing (you name it, I probably did it. lol!). I’d sometimes take these classes back to back, an hour each (remember I was supporting my roommate and her beach body project. This was all her!). These classes kicked my butt. I was exhausted most of the time, but within two months, I started to notice a change in my stamina. I could hold out more, I took shorter rest periods. I didn’t get so winded.

By the fifth month, I’d gingerly decided to give the treadmill a try, after I’d arrived late at the gym one night, and missed a class. I put the towel over the dashboard (a move I still do) to see how long I could go without counting each minute/mile. I started running…and running…after five minutes, I felt just fine. I thought to myself “so this is what those guys feel like?”.  After what i felt was a good amount of time, I took the towel off and looked at the distance I’d covered. TWO MILES!! My eyes couldn’t believe it. I laughed at myself. I guess those other cardio classes paid off in terms of building my stamina and lung capacity. I still had a ways to go in learning the proper stride, making it a habit and learning proper breathing techniques. But I’d scaled a hurdle! Of both mind AND body. I was proud of myself.

I still have a lot to learn, but thank God for Google! lol!

The most I’ve run on a treadmill–so far 🙂

For instance, I once ran a total of 6 miles around my neighborhood with a friend, expecting to be wide awake for the day. The opposite turned out to be the case. The whole day, I was soo sleepy and tired.It didn’t make sense. I did some online research, and discovered that I’d overdone it, and my body was trying to recover. So now I take my baby steps towards my bigger goal–a half marathon maybe?

My Post-Sandy workout bench

Last November, I ran around my neighborhood after Hurricane Sandy. A three mile run–outside–like those folks I’d so longed to be like. I kept looking at my reflection in store windows thinking “You’re doing IT!”.

On my way to a run–In Atlanta

Now treadmill runs can get a bit boring, so make sure you have a KILLER soundtrack. Slow and mid tempo for warm ups and cool downs, and fast (think Black Eyed Peas “BoomBoom Pow”) for peaks and when you just want to give up. To be honest, I couldn’t treadmill run without a good soundtrack. I’d quit out of boredom. Also,my routine involves switching it up bit. HIIT (High Intensity Interval Training). I’ll ‘splain that in a future post, since I didn’t think this one would get this long lol! But it involves sprinting and jogging on a treadmill.

Finally, just want to encourage all non and aspiring runners out there. You can do it. One step at a time. One jumping jack at a time. Maybe a low intensity cardio class. It all adds up. Keep at it, and please tell when you d complete a successful run. I’d love to share in celebrating your milestone 🙂

So go on! Do it.

XoXo

Drop questions in the comments area. Would love to hear from you.

Then and now…

Today I took a 45 minute intense spinning class, and then worked out my legs (2 sets of 30  walking lunges carrying 15 pound dumbbells and 3 sets of 12 leg presses with 190 pounds. I did 12 push ups in between so as not to get ‘cold’) I really wanted to run, but I was on a time crunch and needed to dash in and dash out. My workout took a total of 1 hour.

When I got home, I decided to take some pictures and compare them with some old pics. Which was a lot tougher than I thought since I didn’t really like to take full body pics back then…

For the record, I was never ‘overweight’. I just had really little muscle definition, I was extremely unfit (I couldn’t do ONE push up) and I just kept yo-yoing with silly diets.

2007:

2010:

At my skinniest. Had barely eaten for four weeks (bad breakup, long story lol)

2012

When I initially started working out, I used to got to the gym in any old t-shirt and bottoms. But I have to say, the right workout gear makes a lot of difference to how you feel pre-workout (all cute and all gives a better pep to your step lol), during the workout (sweating in cotton is just gross! and in this chilly weather, you could get sick) and post workout ( you don’t look like such a bum if you decide to walk out in your gym clothes).

Also, it’s a lot tougher to see your body’s changes in baggy clothes which may result in you getting discouraged after a while. Spandex shows all. For good and for bad.

I don’t splurge on my gym wear, since I have to get a lot (working out 3-5 days a week). I shop at H&M, Marshall’s, Forever 21 and other such discount/high-street stores.

I think a muscular back is one of the hottest things on a woman. I punish mine on weight  days.

I’m “rebuilding” my butt. haha!! I never really had a Nikki Minaj donk, but losing all the jiggly fat to cardio, I’m starting to build a perkier muscular one that looks good with or without clothes. It’s not an easy feat. That’s for sure. 

My first “accomplishment” and actually my proudest, was developing jiggle free well defined legs. I feel like I still have some ways to go, but this is by far what I’m happiest and paranoid about lol!

My ‘wonder sneaks’ these Saucony were a steal at 30 bucks from Marshall’s  They have amazing support for my low arches, and the cushioning is perfect for a run in the park. I definitely plan to break down my routines and all, but if you have any specific questions on what I do to achieve what, please feel free to drop me a comment below or leave an email at ittakesapair@gmail.com.

Toodles!

XOXO

One Step: My journey to fitness

The journey of a thousand miles begins with one step…

This time a couple of years ago, I was yo-yoing in my weight. Averaging about 10lbs heavier than I am now, a relatively healthy eater, but not exactly comfortable in my skin. You see, I have a healthy self esteem, but when it came to my figure, I feared for the future me. I feared for what it would look like post-childbearing, and I kinda cringed at the fact that I dreaded being a mom because I didn’t want to “blow up” (I know, shallow but I’m just being honest). I wanted to have an active healthy family, but to be honest I didn’t really know where to start.

I had tried running with friends, but my excuse was always “I hate how it makes me feel!”

Fast forward to this time last year. Something HAD to change. My fears were inch by inch gaining more ground. I knew I would have kids (God willing) but I also figured that if I was to give myself a fighting chance at being this healthy, active, athletic figured mother I envisioned, I’d have to cultivate the habit NOW. Way before I’ll actually NEED to go bootcamp on the at least 40lbs the mini me would gift me…

This is the prologue to my fitness story. I’ve thought of making this a separate blog, but I’d love to test out the reception here first by posting bits of it. Plus my life is getting crazier by the minute, no point adding more to my plate than I can handle.

So please join me as I take you down this road less traveled.  I’m no expert, I’m just doing what works for me, what I glean off the internet, fit friends and Personal Trainers I meet along the way. I’ll pass on what I can, but please feel free to ask questions. I’ll do my best to source for answers where I get stumped.

The picture below is of me 6 months into my resolution, at my first extreme race. Yeah. It was as painful as it looks. Lol!!!

Me at my first Spartan Race…yes I plan on doing it again. lol!