{Healthy Eats} Trout + Salad

Dinner is served.  Well, one-half of it.  I will eat this rainbow trout and mixed greens salad now (1 hour before my gym workout) and then a second helping AFTER my workout. I'm trying to keep my weight up but, still be toned and healthy. 

 Remember, abs (and your whole body for that matter) are made in the kitchen!  I eat healthy and "clean" 80% of the time and have a sweet treat or something not so healthy 20% of the time.  What you put in your body really does show on the outside.  This dish was so delicious!  I usually have salmon once or twice a week but, this trout was a nice change.  

Oh, and I'm doing a "NO EATING AFTER 8 pm" rule.  This was my first week trying it and I will see if I notice anything different.  I will say that so far, my stomach seems flatter.  I'll keep you guys updated!

What are y'all eating this evening?

Fitness: Black Girls Workout Too

If you follow my blog you may have noticed that I like to change up my workout routines.  For a month, I might do P90X and then the following month start doing Insanity, or even both workouts together. I like to try new things that will "shock" my muscles periodically so that I can see more of the results I'm looking for. Plus, it helps to prevent me from getting bored with exercising.

Recently, I heard about a DVD named Black Girls Workout Too.  It was all over Instagram and Twitter.  When I checked it out, I realized the two women in the video were the trainers and co-owners of a fitness studio here in Atlanta called Gymnetics.  About 2 years ago, I thought about going to their gym but I never got around to signing up for some reason.  Now that they had a DVD I knew I had to order one!  They are a mother-daughter team who really seem to know a lot about how to reach specific fitness goals. Not to mention they both have killer bodies so, the proof is in the pudding.  (I'm loving Lana's body! She has my dream abs AND rear end! And Mama Ellen has great arms and just has it going on all the way around).

The video focuses on dispelling the myth that African American women do not exercise.  The exercises target the glutes, abs, arms and legs to help get rid of the flab, give some muscle and keep some of the curves in the right places.  I was all over this because I have really been focusing on getting my waistline much more toned and slim while toning up everywhere else.

I love the fact that the DVD also comes with a meal plan!  Great abs do start in the kitchen and I have noticed quick results already at just my second week of doing it.  I'm slender and am not interested in losing weight so I reached out to one of the women, Vitamin Ellen, and asked her how I should tweak the meal plan.  She advised me to have a protein shake with every meal so, I have been trying to do just that.

I am loving this workout and what these ladies stand for!  I will come back with some progress pics soon!

Have you heard about Black Girls Workout Too?  What DVD's are you currently using for your at-home workouts?

THE Best Damn Abs Exercise Goes To...

 ...the V-UP!! Some of you may remember my post here about getting serious with my workout regimen and getting these abs (and my whole body for that matter)  looking right.

I recently came across the v-up.  I remember doing a similar move back when I used to take Pilates and now that I have revisited it, my abs are really thanking me! I am seeing dramatic changes already, along with eating cleaner of course.

Not sure what a v-up looks like? Check out the video below:

Have you ever done v-ups? What does your current ab routine look like?

Fitness Updates

 So late last year, November to be exact, I had my mind made up to get serious about improving my diet and doing more consistent workouts.  I don't want to lose weight but, I want to lose some inches around my waist and gain about 5-7 pounds of lean muscle all over.

I like to incorporate different things into my workout regimen because I get bored so, recently this is what I have been doing:

• Running a mile every other day
• Weights 3-4 times a week
• Pole dancing class 1-2 times a week (I love that I can get my sexy on and get a real workout in at the same time. I've never been so sore in my life!)
• Last week I started the 30 Day Cardio Challenge. Sign up and read more about it here:  http://www.mrshutupandtrain.com/30daycc/

I'll be honest....I'm not as strict with my diet as I could be but, I have been really trying to give up sweets (less candy, less juice, less icecream...).  I'm eating more raw vegetables and fruits, specifically spinach, mixed salad, blueberries, strawberries and raspberries. I don't really eat fried foods so, that hasn't been a big issue.  I plan on really eating much more "clean" as much as possible with a cheat day here and  there thrown in.

I'm starting to see some results but, I have a ways to go before I reach my goals.

November 2012

January 2013

I weigh a little more now than I did in November (by 2 lbs; I weigh 126/127 now) but, my midsection is looking  a little slimmer so, I'm attributing that increase to more muscle tone (I hope!)  I will keep you updated monthly with my progress!

How are your fitness goals coming along?  What new things are you trying?

Mission: Sexy Abs (and Body)

Recently I have become obsessed with getting my abs to become more toned.  I don't necessarily need a six pack but, I feel like my midsection should be more fit considering the rest of me is not that big.  My current abs (and body) idols are Pilar Sanders and singer, Kelly Rowland.  If you haven't seen their abs, google it!

As far as these abs go, I will be incorporating a lot more exercises that work my core. Strictly doing crunches on the ground are not going to get it.  I'm going back to doing yoga twice a week, pilates, and cardio a little more often.  I am also going to be doing a Standing Abs class that is offered here in Atlanta  once a week.  I've been hearing a lot about it and I can't wait to see what it's like!

I've also been learning that abs are made in the kitchen so, my diet will consist of the following:

Diet

• more protein
• less bread (this has been so hard for me!)
• more fresh vegetables and fruits each day
• no eating 3 hours before bed 

My current stats: height-5'4" weight- 124 lbs. (I am not desiring to lose weight but, I may have to lose 2-3 lbs initially for my abs to start showing through).  I'm not trying to lose much so I am trying to find the happy balance of cardio that my body needs to burn enough fat to look toned but, not too much where I start looking like Olive Oyl. 

I am also going to do the Arden's Garden 2-day detox really soon.  I'm hoping this will help to remove any toxins/waste that may be causing my mid-section to bloat and jump start some fat loss in that area.

I will be updating in 30 days and again in 60 days with a pic of my abs to document my progress.  Here is what I'm looking like right now *sigh*:

November 10,  2012

Do you have any other tips for getting a toned mid-section?  I'm open to all suggestions!  

Killer Abs Routine

I'm on a mission to acheive very toned abs by the time summer rolls around. I know it has been difficult for me (and most likely for many of you too!)  to even think about working out now that the weather is rather brisk but, once summer gets here and I'm rocking that two-piece, I know that I will be glad I exercised throughout the winter! 

I just started incorporating the Jeanette Jenkins Blast the Belly Fat ab workout to my exercise routine. I like to change it up from time to time so that my muscles won't get used to doing the same thing. Her ab workouts are the truth! Check it out:



My current excercise routine:

MWF: I run one and half miles early in the morning then I come back home and do some squats and lunges with weights and pushups.
Tues: P90X yoga or P90X Plyometrics or Insanity workout
Sat.: my rest day
Sun.: I run one and a half miles and do the Jeanette Jenkins ab workout

Note: I'm trying to gain some toned mass and not lose weight so I do not do a whole lot of cardio.

I'm also going to post before and after pics of my abs soon to document my progress until summer so stay tuned!

What types of exercises are you doing throughout the winter?

The Stomach Vacuum

Credit: Google Images

I've been hearing that just getting on the ground and doing tons of crunches is not the best route to acheive those washboard abs.  I opt for running, Pilates and yoga instead.  They provide your body with overall toning while helping you to tighten your core. Another good ab routine is the Stomach Vacuum.  I first heard about it on the Long Haircare Forum and I decided to try it out. I'm already seeing great results!Bodybuilders and professional trainers have been using this exercise for years. Here’s how it works:

1.Inhale until your lungs are full.

2.While slowly exhaling, try bring your belly button towards your spine.

3.Once you feel your sides tighten, hold the position for 10 seconds.


4.Exhale. This is one repetition.



 This is an exercise that works your inner muscles in your abs, called the transverse abdominus muscles. These muscles are essential but are usually not worked when doing crunches.  Repittion is the key to seeing results.  I've started doing this exercise at least once a day whenever I remember and I do about 10 reps.  You can even do it while driving or sitting at your desk.

After a few more weeks, maybe I will post some pics of my results! What types of ab/ core exercises work best for you?