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By, Brett Bauer Ok! So most of us are guilty for reaching for that pint of Ben and Jerry’s after getting stressed out or emotionally upset about something. Food is one of the most easily accessible and inexpensive substances we can reach for when we need a stress release. Unfortunately, when eating for any other reason than satisfying hunger, it can leave us feeling guilty and not so great. One of the big things that helped me overcome my unhealthy food behaviors was knowing the difference between my physical hunger verses emotional hunger. It can become a habitual action to reach for a comforting cookie when stress strikes. But try to think before you grab. Ask yourself, “am I really hungry or trying to fill an uncomfortable emotion”? Once you can start to become aware of the difference of feelings, you will notice some of your decisions will start to change. This useful chart can help you as a guide in your journey in understanding the difference. Start to practice the thought process when you eat.
By, Brett Bauer There are so many Ab exercises to tighten and tone your mid section. One of my favorite exercises for abs are planks. What is great about planks is that you can do them anywhere since they require no weights or machines. You use your body weight and can do several variations depending on your level. A traditional plank is with your elbows and forearms to the ground keeping your back and legs in a straight line. Make sure you keep your abs tight. At first you may only be able to hold for a few seconds. Slowly work your way up gradually to hold for longer time increments. A second variation is planking with extended arms. This will give a different angle and resistance on your core. A third variation are side lateral planks. You can do short or extended arms with a side lateral plank. You want to create a "triangle" in the empty space keeping your hip from dropping. Try adding any variation of planks into your workouts. In conjunction with a healthy diet, planks are a great exercise to tone your abs and strengthen your core.
By, Mallory Haldeman Cruising to mexico ! As you all know, I began my prep two weeks ago now for my firs show in may. This Sunday, we are taking off on a five day cruise to mexico. Into past, this may have had me in quite the panic mode by now but not this year. I've kept my body in check during my off season and while I may have only 8-9 pounds to drop I still need need to be conscientious of my food choices and training while aboard! I won't be bringing any of my own food, but skipping out on the alcohol will really allow me to make the best food choices, food is available to you 24 hours a day on these ships but use it to your advantage. three big meals a day just won't work for me at this point in my prep. I'm hungry all day long... But no worries I can always find some chicken, fish, and salad. The sitdown dinners can provide a clean source of carbs in the form of rice or potato along with usually a plain broiled fish option. Aside from that I stick to what I know, salad veggies and eggs and anything that obviously hasn't had much work done to it lol. To help with the extra sodium that I'll be taking in I'll be packing my "shrink wrap" diuretic from muscle foods to help keep down any water retention . Training. On the cruise is always a fun experience. The ships always have a full gym, and although it may not be like the one at home , there is plenty to do. I'll be keeping up with my cardio and turning up the intensity with my "ab-fx" and "tone-fx". I never do much running but one or two sessions is OK and switches up my regular routine. So I'll be doing a few laps on the outdoor track! Don't forget to take advantage of the free yoga and multiple steam rooms and hot tubs. We also signed up for a meditation class! I may be passing on the free ice cream and booze but I'm sure to come home feeling refreshed.