Monthly Archives: November 2013
By, Charlotte Snow A big question that I am often asked is “So now that you’re done competing until the spring, you can eat whatever you want and you don’t need to train so hard, right?” Wrong. So very wrong! Off-season is not a time to take it easy and let go to undo all of the countless hours of blood, sweat, tears and good old hard work! Quite the opposite! Off-season is a time to build, reshape and fine tune those things that were perhaps not quite where they needed to be for stage. Now I’m not saying I follow my competition diet all year long. That would just be crazy, and well, unhealthy! But I do stick to an off-season diet. So yes, I still weigh my food and take my meals with me everywhere I go….BUT…I am more lenient. Instead of one cheat meal a week, I will have two. If I want to go out to eat and it’s not my cheat day, I will go out and eat super clean, and not stress one bit over whether or not the chicken is 4 or 5 ounces. I stick to a regimen the majority of the time so I can relax when I am out. It is important to do this, both mentally and physically. As for my training, I train just as hard, if not harder, since I am eating more food and I have more energy. I keep my cardio up, I lift heavy and I try to incorporate different styles of training into my routine. For instance, I love climbing silks, so I try to do it once a week. It’s an incredible back/shoulder workout and it’s a TON of fun. I also try to box more frequently and recently have really gotten into TRX training. The key to a healthy life is maintenance. I maintain a healthy weight, I keep my body fat low and truly, I try to keep myself in such condition that I only need four weeks of dieting to prepare for a show!
I don’t know what’s sexier then a toned, sculpted belly. I mean, who doesn’t want killer abs, right?! Whether you’re competing in a show, getting ready for a beach vacation or sporting a bikini at a friend’s pool party, we all want our mid section to stand out…not stick out! I know I do! Let me tell you some of my secrets to getting and keeping abs you can be proud to show off! “Abs are made in the kitchen” is something you hear a lot…and this is true! Diet plays a huge part in keeping a lean mid section…that should come as no surprise. If you’re eating unhealthy junk food, overloading on simple carbs like breads and pastas and eating too many unhealthy fats, well duh…your stomach is going to show it! But I assume this is pretty common knowledge. What a lot of people fail to consider, however, is sodium intake. If you’re consuming tons of sodium, you will hold water, and guess what? No matter how nicely defined your abs are, if you’re bloated with water retention, those puppies are not coming out to play! As for exercise, there is not one recipe for everyone. Everyone’s genetics are different and therefore his or her abs needs to be trained differently. One thing that everyone can do, though, is make sure to think about keeping your core tight and pulled in while lifting. Doing so will alleviate your abs from bearing any excess stress or burden of the weight and will prevent them from building out instead of in. Also, when you are training abs, be sure to exhale and pull that tummy in with every contraction! This will help you build deeper abs that again goes in instead of building them out! And finally, adding a topical fat burner, like AB-Fx, which is my personal favorite, will help immensely! No, this is not a cure all, put it on and kick your feet up and watch TV miracle cream, sorry! BUT, it IS an amazingly effective aid to a clean diet and good exercise routine. I rub this on my belly every day before I work out, whether I am doing abs that day or not. I put it on before cardio, weight training, whatever it is I am doing. It actually heats up the skin and the caffeine penetrates the fat cells, breaking them up and releases them into the blood stream. It helps to tighten the skin in the area where applied so the skin will stretch tightly over the muscles you’ve worked so hard to get and helps show those bad boys off! I truly love it!! And lucky for you, you can go to www.body-fx.com and order online with my discount code and you’ll save 20% off of your order! Just enter CharlotteFX at checkout to receive your discount! After you try it for a few days, you’ll be hooked! Visit me on Facebook at facebook.com/charlottesnow and let me know how it works for you! Have a healthy week!!
By, Brett Bauer Yes your diet and exercise are very important on your fitness journey. Sleep is also one the most important variables in staying on track with not only diet and exercise, but focusing on day to day life. I have forced myself in the past to get up and do cardio in the morning when I was extremely exhausted. As the day would progress my body would then start to crave sugar and carbs from being fatigued. If I had just slept in, I could of prevented falling off my diet and just hit the gym the next day. Not only lack of sleep can lead to food temptations and caffeine overload, but your body needs to recover. Listening to your body is very crucial. It will tell you when you need to take a break and need rest. Rest days in general are very important to take, at least once a week. By not taking rest days, or allowing your body to rest when it is telling you to, can lead to over training and then to injuries. By listening to your body, you will reach your fitness goals faster and most importantly long term.