toned — Blog — Fit Foodie Le

so you're getting your cardio in. you're slimming down overall. awesome. now, you want more definition, a little muscle, and a firmer, flatter tummy. cardio won't sculpt and reshape your body like pumping iron will. time to incorporate some weight lifting. you can totally get your own dumbbells from walmart, academy, sports authority etc., but you can also take a class at your gym:) i'm a little biased being an instructor and all, but i have to say again how classes are so EXCELLENT for motivation, challenging yourself, accountability, and camaraderie. try one. please.

why you should hit the weights:

skyrockets your metabolism. higher metabolism = more calories burned = happy camper. it's also important to remember that the heavier you lift, the more muscle you gain which equals, yes, more calories burned! common sense, but if you never add any weight to your bar (especially if you've been taking the same class or doing the same moves for a while) well, what are you doing? what are you really working towards? you'll risk plateauing and not seeing any changes at all.

reduces your risk of injury, back pain, and arthritis. muscle is not the only thing weights help build- they help strengthen the ligaments and tendons that support your muscles too. this means you won't be injured/thrown around as easily when you're playing contact sports, doing every day activities, or fighting. kidding. stronger bones reduces, slows, and manages those aches, pains, and diseases.

muscle burns more cals than fat. the more muscle you have, the more cals you burn all day long even while sitting around doing nothing important. weights produce 40% more fat loss than cardio alone! you read that right! this explains why i feel so much leaner, longer (a couple days) vs. after a cardio session. you'll start to see some ab action peeking out soon, watch.

produces stronger, longer, leaner muscles while defining, toning, and tightening overall. that nice line running down your thigh is all yours if you want it! if you want to see change, change your weight. lifting 2 lb dumbbells is for the birds. go for the 5's, work your way up to 8's, 10's, 12's, etc. when you start to work harder, THAT'S when you walk by the mirror and give yourself that well deserved double-take!

increases muscular strength and endurance. you'll be physically stronger and better equipped to handle everyday stuff like walking up some stairs without getting winded or your legs feeling like hot jello. not getting debo'ed by a heavy door. lifting a 24 pack of water without throwing your back out. finishing your 5k strong and without stopping this time. progress feels GREAT.

your clothes will fit better. when you no longer need to flex or 'suck it in' in order for a certain body part to be altered or lifted lol, that builds tons of confidence! not only will your current clothes look better on you, a boost of confidence and self-esteem will make you boldly branch out and try on something you normally wouldn't;)

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**ladies- embrace the weights. NO, you won't bulk up. is that excuse still being used anymore anyway? in order to look like a bodybuilder, you've got to train and eat like one. i've been teaching my weights class for over 3 years now and hello, i'm no China or Xena. my class focuses on building lean muscular strength AND endurance, which means we do a high number of reps with med-heavy, challenging weight. my barbel/dumbbells aren't so heavy that i can only do 8, but i can't do 88 either. the end result? definition city.

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being a Lifetime Fitness instructor has its perks! i had the pleasure of subbing a barbel strength class for another instructor sunday, and that was cool cause because lululemon was hosting their r&d (research & development) party that afternoon for the lifetime city-centre instructors!!

i went there immediately after class, family in tow.

as i signed up, the lovely lady in the front excitedly explained that we would be getting a free gift. the first thought that came to mind was 'it's a headband.' so you know i was THRILLED to hear her say 'free yoga pants!' what!? SHUT CHO MOUTH!!!

'why can't you just get the free pants and that be it?' because, Sonny... *blank stare + side eye combo*

they had snacks- fruits, mixed nuts, and coconut water.

i appreciate a supportive top. i have yet to meet a built-in-bra that didn't totally wimp out on me after a few machine washes. i sometimes double up on sports bras so i can wear the cuter tops and not risk exposing myself mid-jumping jack. Casi, the lulu rep above in the pink yoga pants, (check out her fit blog too- the recipes look healthy and tasty!) assured me that this one would do the trick. stylish and supportive. i believed her!

i tried it out in my class this week and it worked fabulously. the thick straps really do the trick and most important, it's not UGLY!!

but back to sunday. enough shopping, time to eat.

so we kept hearing all this commotion and engines revving- apparently there was a car show going on just outside. i'm not really into that sorta thing, but they were cool to look at.

fun, fun. anyway, let's eat. forreal this time. soooooooo nice to see you again, Ruggles Green!

all natural buffalo burger and house-cut fries for hubs,

and spicy grilled fish tacos on corn tortillas with a side salad and honey mustard dressing for moi.

they put dried blueberries and jicama in their side salads. it's different and it works.

i ordered the 'famous butternut squash' for my little man. ooooooh, whatever is in that sweet, crunchy topping i MUST find out. i shamelessly ate more of it than he did.because a meal isn't complete without dessert. gotta end on a sweet note.

and plus i had another birthday gift card to empty;)

Q: screw a 6 pack, i just want my abs to be flat!!! help...

A: this is definitely THE number one question i get asked about. before i show you what i do to get them, there are some things you MUST do and consider before you can ever achieve them yourself.

what you eat affects your tummy. and no, im not talking about just eating too much. i could eat 3 broccoli stalks and blow up like a hot air balloon. i mean really, of all things, broccoli. a number of other healthy foods can cause gas, tummy discomfort, and bloating...see what some of them are, here. even having to 'go' can create a significant bulge in your tummy. i can't do anything about that lol, but you must learn pay attention to how your body reacts to different types of foods. it can honestly take some time, but it's worth it to figure out what your trigger foods are. i now know what NOT to eat before slipping into a fitted dress or my skinny jeans.

maintain a healthy, balanced, portion controlled diet. seems like the older i get, the ratio of working out vs. eating gets a little more lopsided. i thought it was the combo of having a baby and turning 30, but who really knows! either way, i just can't eat like i used to. it used to be 50% exercise, 50% diet. now, it's more like 75% diet in order to maintain my current size and shape. portion size never meant so much to me as it does now. overdoing it can literally ruin a hard workout in seconds. too much sodium makes my tummy poofy, and too much sugar makes it mushy. not saying you can't have either- just remain active and have everything in moderation. overall, stick to fresh, natural foods and cut out the processed, sugary junk.

you won't ever (you hear me? everrrrr!!!!) get that defined, chiseled mid-section until you burn off that layer of fat on top of them. e.g. CARDIO exercise...and on a regular basis at that. now, having a 6 pack requires a very low body fat percentage. unless i'm gonna compete in a fitness competition or something, it's just not that big a deal to me. some type of cardio is definitely needed to keep them toned and flat though. what kind of cardio? sprinting/running, spinning, kickboxing, elliptical/treadmill, athletic training boot camps, etc. take your pick and do at least 45 min to 1hr. of cardio at a time, 3x's a week, minimum. as always, your intensity determines overall calorie burn and results.

do core/ab exercises CORRECTLY. sigh. as an instructor, i see faulty exercise posture every. single. day. if you aren't using your abs/core to begin with, don't expect to see significant changes in them since you are getting help from other body parts! are you pulling on/with your neck? are you abusing momentum (rocking back/forth)? are you just mimicking the instructor and not focusing on YOUR abs? don't just go through the motions. listen to the instructor's cues (if you are taking a class) and focus on feeling your own abs being worked for maximum results.

vary your exercises. look how many muscles make up your core! tons. aim to work your upper abs, lower abs, and right/left obliques. do a combo of different ab exercises to work your entire mid-section.

water water water. water reduces bloating, aides in digestion after your meal, and flushes out those bad toxins. plus, you stay hydrated which is good for your skin and hair anyway. stop it with that sugary soda and juice and replace it with water. you can even do tea and use a natural sweetener if you just have to have a drink other than water with your meal.

6-8 hrs. of rest (preferably 8) every night. ever eaten a meal, gone to sleep, woke up, and could still feel it sitting in your tummy? such a yucky , not so great feeling. after having my little boy and enduring the every 2-3 hour breastfeeding schedule, i immediately noticed the effects it had on my body, physically. (not even gonna expand on the mental damage, lol). anyway, because i wasn't able to sleep for a period of 8 or more hours at a time for a good while, my body never really got the chance to recover fully, which means my food wasn't digesting properly. i had already lost the initial preggo fluid/water weight easily, but my weight loss came to a halt and started to creep back up again as lack of sleep also stimulates hunger. it was a vicious cycle. people are always surprised at sleep being criteria for flat abs..it's that serious. not enough rest can lead to unhealthy eating habits, less exercise, and eventually obesity.