Transform Your CoreHelpful tips to target the hardest areas

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OUR NAME IS OUR MISSION. We’ve narrowed it down to four simple steps. Hydration. Supplements. Balanced Diet. Exercise. By incorporating quality, personalized healthy solutions and providing our customers with the knowledge of our trained Consultants, our mission is complete nutrition. Our goal is to help every one of our customers look better, feel better and perform better every day.

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YOU ASK... DEB ANSWERSHello, my name is Deb Gray, and I’m excited to be with you monthly to answer your questions on diet, supplementation & exercise. I hope I can help you reach your goals by sharing my steps for a balanced lifestyle.

Deb is a mother of 2 and a Champion Fitness Competitor. She consults regularly with Complete Nutrition and our customers about proper dieting and exercise while taking supplements.

A

Q My wedding (not to mention tropical honeymoon) is approaching and I would like to look my best—what would be a realistic goal to set and how do I get after it? — Kristen H.

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Kristen, you can make changes to your abdominal region and create a tight, tone midsection by your wedding day or for your swimsuit debut with a balanced plan. First, the best plan to follow is designed to produce 1-2 pounds of weight loss per week. I can share from experience that if you drastically lower your calories, the body will go into starvation mode, and sometimes hold on to every little morsel of food that passes into your mouth! Then when you return to normal eating, weight that is gained is often fat weight… the kind we are talking about eliminating. When you plan a 1-2 pound per week rule, you are putting yourself at a weight loss rate that is safe, healthy, and lasting. This 1-2 pound loss is a negative calorie balance of 3500-7000 calories/week. So if you want to lose 10 pounds before the big day, you’ll need at least 5 weeks of dieting to guarantee healthy weight loss (10 pound goal/2 pounds week = 5 weeks) Restrict calories slowly and only moderately from your baseline caloric intake. Keeping within the range of 200-600 calories reduced a day, you’ll experience safe, healthy, and lasting weight loss. Remember to eat a balanced diet each day that includes all key nutrients of protein, complex carbohydrates and fat. Your goal should be to eat 35-45% lean protein (chicken breast, fish, lean cuts of meat), 25-35% complex carbohydrates(oat meal, whole grain breads, brown rice, sweet potatoes) , and 15-25% fat. Healthy fats, like Omega-3 from fish, nuts or avocados are good choices. Try and make sure you are eating protein and complex carbohydrates at every meal and that you never ever skip meals! It is important to note this because eating small meals at regularly spaced intervals ensures that your hunger does not get out of control and that your metabolism stays on fire.

Bicycle:

1. Lie on the floor and lace your fingers behind your head.

2. Bring the knees in towards the chest and lift the shoulder blades off the floor without pulling on the neck.

3. Straighten the left leg out while simultaneously turning the upper body to the right, taking the left elbow towards the right knee.

4. Switch sides, bringing the right elbow towards the left knee.

5. Continue alternating sides in a ‘pedaling’ motion for 1-3 sets of 12-15 reps.

Alternate Leg Crunch:

1. Lie on the floor and extend the legs straight out.

2. Place your arms on the floor overhead.

3. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.

4. Lift your left leg and reach your right arm to touch your foot and imagine bringing your belly button towards your spine at the top of the movement.

5. Lower and repeat alternating leg/arms for 1-3 sets of 12-15 reps.

Muffins or beer, anyone? Did I get your attention? Are you thinking, or wishing, this is a new diet plan for creating that “perfect” wedding day body or

better yet, a physique fit for the beach?

Unfortunately, it is not. What I’m talking about is the description that clients use when they come to me wanting advice on how to get rid of their “muffin top” or

“beer gut.” This area they want to transform from a “pony keg” to a “6-pack” is their abdominals.

What most people don’t realize is that there are two types of fats that can be hiding their abdominals. Not only are they hiding their midsection, but they can be increasing their health risk factors as well. These types of fats are subcutaneous (directly under the skin that can be measured by checking with body composition skin-fold tests) and visceral fat (marbling type of fat that is deep within and around organs). Dr. Michael Jensen, an endocrinology specialist at the Mayo Clinic, Rochester, MN, states “People who gain belly fat are at greater risk of serious health problems, even death, than are people who accumulate fat in other areas. Regardless of your overall weight, having a large amount of belly fat increases your risk of you developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, insulin resistance, metabolic syndrome, low levels of HDL or good cholesterol and some types of cancers.”

Exercising and targeting your midsection is crucial. Although abdominal exercises alone won’t get rid of fat from your belly, a strong core is important for keeping your body healthy. The most effective ab exercises target the rectus abdominis (i.e., the ‘six pack’), the obliques (the waist), and transverse abs (natural girdle). Here are some exercise suggestions to target these areas:

TRANSFORMYOURCORE Helpful tips to target the hardest areas

Here are some exercise suggestions to target these areas:

Reverse Crunch:

1. Lie on the floor and place hands on the floor or behind the head.

2. Bring the knees in towards the chest until they are 90 degrees, with feet together or crossed.

3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.

4. Lower and repeat for 1-3 sets of 12-15 reps.

5. It’s a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

V Sit Ups:

1. Begin in a seated position, contract your abdominal muscles and core, and lift your legs up to a 45-degree angle.

2. Reach your arms straight up or stretch up toward your shins as you are able.

3. Maintain good core posture and a strong spine.

4. Get to a “V” position for a second.

5. Return to your starting position slowly.

6. Just before you reach the floor, stop and hold the position for a few seconds. Repeat for 1-3 sets of 12-15 reps.

Planks:

1. Lie face down on mat resting on the forearms, palms flat on the floor.

2. Push off the floor, raising up onto toes and resting on the elbows.

3. Keep your back flat, in a straight line from head to heels.

4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.

5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps

Planks With Alternate Hip Touch:

1. Start in the plank position

2. Drop right hip to right side of floor.

3. Return to center and then drop to left side.

4. Repeat each side for 10 reps of 1-3 sets.

Last, but certainly not least, having the right supplements to help improve and accelerate your efforts is essential. Visit your Complete Nutrition Consultant, and they will guide you with the right products for you and your specific goals. Enjoy sharing and showing off that “six pack” you have worked for!

Yours in Health,

Deb Gray

BS Exercise Science, IFPA Pro Masters and Open Figure, PNBA Pro Figure and Fitness Model, Mrs. America Fitness 2001, Mrs. Nebraska 2001

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