Viewing entries tagged
how to get abs

6 ways to transform your life

6 ways to transform your life

CAMI4477-Edit.jpg
image

Switch Your Mindset- Lasting change is not something that a “quick-fix” diet or bottle of pills can achieve. Instead, think about this as a permanent lifestyle change—a commitment to your health for life. While there are many diet plans and bootcamp classes out there to help kick start your transformation, ultimately you need to take responsibility for your health by changing your life! Eliminate processed foods completely- if you want to drastically change your health in the quickest way possible, I suggest avoiding as much processed and packaged food as possible. This means white breads, pastas, crackers, chips, cookies, snack bars, etc. There are always loaded unwanted ingredients in there that are adding to your waistline!

Opt for a whole foods diet- So once you cut out processed foods, you will probably be wondering what to eat! My advice is to eat as many colourful fruits and vegetables as possible, combined with the highest quality animal products, nuts, seeds and mindful eating practices you will be on your way to the best version of yourself in no time!

Set goals and review them regularly- Having a goal, like wanting to look good for bikini season, usually don’t work as well as wanting to feel more confident or wanting to lose weight because of health issues. Use positive visualization to dream up how you feel when you are at your ideal weight, shape or size. Write it down and use this visualization when you need a boost of motivation to cook a healthy dinner or go to the gym.

Find your cheerleaders- Human beings are social creatures, so it no wonder that we are so successful when we feel supported. There are many health programs out there that use support groups to supercharge results so don’t be afraid to reach out for help. Find your support circle whether it’s a personal trainer, nutritionist, online community, friends, coworkers or family. Recruit others to challenge themselves along side you, share your struggles and triumphs and most importantly encourage each other.

Reflect-Keep a journal of your progress and include how certain foods and activities make you feel. Emotional issues are often at the core of self-defeating habits that got us overweight and out of shape to begin with.  Looking back at your past pictures and see how far you’ve really come is also very powerful…however its important that this comes from a place of non-judgement!

This is a post by Gillian B

Learn how Erin got visible abs and has been overcoming PTSD with PumpUp's help - PumpUp Success Stories

image

Erin (@3rin) joined PumpUp with one simple goal: to have visible ab definition. “My fitness goals were reached because of my determination and because of members of the PumpUp community who have either become good friends or family to me,” she insisted. Erin is in the spotlight to bravely share her turbulent and inspiring story coping with PTSD, anxiety, and depression as a single parent, while still achieving her health and fitness objectives. “I’ve come to realize that being healthy isn’t about losing weight or getting abs,” she revealed. “It’s about having a positive attitude, eating right, and being with people who you love and love you. 

One simple bike ride in 2012 became Erin’s catalyst to truly strive for a healthy and active lifestyle. “I went for a bike ride with a friend and we raced, but he beat me by 7km,” she said. Fuelled with determination, Erin built up her cycling skills over the next couple of months, improved her confidence, and lost weight. “After the 2 ½ month mark, I finally beat him. I was so excited that I entered a race for breast cancer. There were 500 other women and I would have placed 3rd if my scoliosis hadn’t affected the outcome of my race.” 

However, Erin’s scoliosis took a toll on fitness journey other ways. “After recuperating in physio after the race for breast cancer, I was determined to get back into biking,” she elaborated. “At that point, my schedule had changed—I became a single parent because I left my abusive ex-husband, and with no visitation or child support.”  Erin managed to get back on track despite of these obstacles, and in a major way. “My daughter was 2 ½ years old at the time, so I asked my friend to watch her in the mornings so that I could go running and clear my mind,” Erin added. From that point onwards, her healthy lifestyle has been something that she is proud of herself for maintaining.

image

Intrigued by the prospect of a mobile app that could customize workouts for her, Erin joined PumpUp in July 2013 in order to augment her existing workout routine and to track her progress.  “I was determined to get visible abs,” she insisted. With hard work, determination, and encouragement from the PumpUp community, Erin managed to achieve her goal and more. “About a month ago in November 2014, I took a random picture of myself lying on the ground… and I saw abs,” she explained breathlessly. “My daughter is in school, telling everybody about them. It’s embarrassing, yet exhilarating.”  

PumpUp is honoured to have helped Erin to achieve one of her ultimate objectives for 2014. “I accomplished all I wanted to accomplish with the help of PumpUp. I have abs,” she gushed. “Now I just need the confidence to show off my hard work. I can confidently run in just a sports bra, and in every type of weather. However, I still lack the courage to wear a halter top or a bathing suit in public.”

The PumpUp community admires Erin’s strength in combatting her PTSD. “I have recurring flashbacks, anxiety issues, and severe scoliosis,” she mentioned. “I refused both the recommended therapy and medication for PTSD—but in retrospect, I should have taken the doctors up on the latter. I am stubborn, but I am self-sufficient.” While Erin admitted that she sometimes gets severe depression when she experiences a PTSD episode, she finds it therapeutic to spend time with the people whom she loves and who love her back. “My daughter and my friends are a real source of comfort for me, as are my PumpUp family,” she explained. “Writing poetry also helps because it is a real challenge for me to talk about myself in any regard. Creative outlets have helped me a lot, in addition to exercise.”

 image

Although Erin always considered herself to be a healthy eater, she continues to grapple with portion control and moderation. “My theory is that we shouldn’t deprive ourselves,” she insisted. “Eat what you’re going to eat, but be prepared to see the consequences of exceeding your daily limit and not being able to burn it all off. You’ll have a higher success rate when you eat less junk.” Her fitness journey has allowed her to test the limits of her culinary prowess. She experiments with her food in healthy and creative ways. “I was never a cook before starting my fitness journey, but now I have the willingness to create things from scratch,” she explained. “I seldom use recipes because I like to limit my salt, sugar, and fat intake.”

As a self-professed cardio junkie, Erin prefers kickboxing, cycling, and running in order to stay active. When she first began her fitness journey, Erin explained that she would religiously perform Jillian Michaels routines until she learned how to create her own workouts based on calisthenics. “My routine just involves my own body weight—although sometimes I do one online when I’m lazy,” she admitted. “I workout twice a day—I have to because I have severe back issues. Exercise is my therapy—it’s better than physiotherapy. I use PumpUp to log my workouts and my progress.”

Her best advice for PumpUp members looking to achieve their resolutions in 2014 is to set realistic, achievable, and tangible goals. “Know what you can handle and start off small,” she counselled. “Don’t take on too much at once!”  As Erin continues her journey with the PumpUp community, her #MyResolution is to face her problems head on rather than waiting for better circumstances. "My PTSD will not conquer, I will," she told PumpUp.

Erin is motivated to break combat her family’s history of heart disease. Her genetic history is the fuel that powers her progress. “My biggest motivation would have to be my daughter—I want to extend my life to be around her,” she explained. “I want to be around for longer to see  that things get better for us.” Though cooking is a very recent hobby for Erin, she finds it fulfilling for one very important reason. “As a single parent, I have no choice but to impart great nutritional habits onto my daughter,” she affirmed.

image 

Erin’s meals

“I love to eat Greek-style lamb with rice, carrots, potato, and occasionally house salad. My favourite thing to cook is salad rolls with cucumbers, carrots, avocado, and sometimes shrimp in rice paper. (It’s my daughter’s favourite).”

Motivational Mantra

You are only you. Only you know what you can accomplish. It’s up to you to get others to believe it for when you are too low to believe it yourself” 

Fun Fact about Erin

“I’ve had half a dozen near-death experiences and I somehow miraculously always survive.”

 image

Find Erin on the PumpUp app @3rin to keep her pumped! She’ll motivate you with lovely comments!

[gallery]

PumpUp’s heity_fitness shared this core blaster ab workout that will absolutely sculpt your abs as if Michelangelo made it his personal mission to chip away at them. You’ll need a 10 lb plate for this routine. 

3 Keys to the Abs of Your Dreams

image

This is a guest post by Danielle Shoom, Personal Trainer. Visit Danielle’s website here

How to get the abs of your dreams

As a trainer one of the most common things I’m asked is “how do I get abs”?  Without a strong core you have nothing when it comes to fitness or everyday life. Here are 3 tips to get you the six pack of your dreams.

1. Abs Are Made In The Kitchen

Exercises is obviously a huge part of having a great body and flat stomach. However food is the number one thing that can make or break your quest for a six pack. Of course eating high fat and calorie food is not good for you. Your body creates cortisol when it is in stress- often because of poor diet, this will create fat around your stomach area. Everyone has abs sometimes they are just hiding.

2. Cardio

I know no one wants to hear this but its true. Cardio is how you loose weight and inches, you have to get your heart rate up! I suggested doing some type of cardio at least 30 minutes 3 times a week.

3. Crunches Are Not The Answer

People think you can get a great six pack from doing a million crunches, this is SO not true. Your abs are not just what you see in the front of your stomach. There is much more to it! To keep it simple I will break it down into 3 different areas.

1. Rectus Abdominis- the muscle in front of your stomach “six pack” muscles. 

image

A table top leg crunch is a great exercise to work the Rectus Abdominis. Bring your legs inline with your hips and bend your knees. Interlace your fingers behind your head, lift and lower your head with control.

2. Obliques- Run along the sides of your stomach, there are the internal and external obliques

image

Bicycle crunches will work those oblique muscles, interlace your fingers behind your head and bring your legs back to a table top. Then crunch up at the top twist your shoulder towards your opposite knee. Continue like this alternating sides.

3.  Transverse Abdominis- Lies behind the the rectus abdominis it is the deepest abdominal muscle and helps all of your limbs move.

image

Plank- this is my favourite exercise! It works your entire body and all of your core muscles are engaged, it’s great! Come down on your forearms and bring your legs long behind you. Lift your body up then press back through your heels, stay wide along the shoulders and squeeze your bum.

Start working on that six pack today! It won’t appear over night but by following these steps you’ll get there. Do these exercises for 1 minute before hopping in the shower and you will start to feel stronger in no time!

Danielle Shoom is a personal trainer, group fitness instructor, and nutrition enthusiast based in Toronto, Ontario. Visit Danielle’s website at danielleshoomfitness.com