Spring has arrived here in St.Albert & St.Albert bringing with it the promise of warm weather to come… trust me it’s coming.

You know what happens when the weather warms up?

People put on bathing suits.

Are you ready to bare it all on the beach? If not, no worries, there is still time. Follow these 12 steps to get your abs beach ready:

Step One: Do Some Burpees. Can burpees really help flatten your abs? You bet. Incorporate a few minutes of burpees into your workouts to burn extra calories and tighten your core.

Here’s how to do a burpee: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to squat position. 5) Jump up with arms overhead.

Step Two: Reduce Sodium. Did you know that salt causes water retention? Puffy skin is not going to make your abs look great in a bathing suit!

Take the time to pay attention to the sodium content of your food. Limit salt intake by not eating packaged foods and by putting down the salt shaker. Your six pack will thank you.

Step Three: Pick Up A Medicine Ball. Challenging the muscles of your core with resistance is a proven way to create a tighter midsection. The medicine ball is a wonderful tool to provide such resistance.

Do a sit-up holding a medicine ball at your chest then throw it to a partner as you raise your chest toward your knees; or hold a medicine ball with arms straight up in the air as you do crunches.

Step Four: Load Up On Fiber. Wonder how fiber could help you shed pounds and look great on the beach? It’s actually quite simple.

High fiber foods are nutrient dense and low in calories. This means that you’ll feel full from fewer calories, encouraging weight loss. Try these high fiber favorites: spinach, raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots. Check out the high-fiber recipe for pasta salad below.

Step Five: Crank Out Some V-Sits. One of the most problematic areas for women, when it comes to baring it all in a bathing suit, are the sides of your waist, or obliques. This is partly because the sides of your abs are not challenged with traditional crunches and sit-ups.

Enter the oblique V-Sits. Target that problematic, muffin-top area with this effective move. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side.

Step Six: Eat Lots Of Lean Protein. Don’t be afraid to eat when you are on the get-great-abs-quickly plan. It is really important that you are nourishing your body with quality, lean protein in order to develop that six-pack.

Lean protein helps support muscle growth while controlling blood sugar – all important factors when it come to washboard abs. Good sources of protein include: chicken breast, ground turkey, egg whites, and grilled fish.

Step Seven: Do Some Hanging Leg Raises. Now it’s time to target your lower abs, which are also a problem area for most. Traditional crunches and sit-ups neglect to strengthen and tighten the lower part of your abs, so a focused effort is required.

Hanging Leg Raises are one of the most effective ways to strengthen your abdominals. 1) Hang from pull-up bar with legs fully extended. 2) Exhale and drive your knees up toward your chest. 3) Inhale as you slowly lower your legs back down.

Step Eight: Stop Eating Sugar. If you only did this step, and skipped all the rest, your abs would look significantly flatter by summer. I can’t emphasize enough how quickly sugar will cover your hard earned stomach muscles with a soft layer of fat.

Yes, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. Once you stop eating sugar your body will no longer crave it, so don’t give in to the initial cravings.

Step Nine: Do Some Mountain Climbers. Here’s an exercise that is intensely cardiovascular while also working your core. Add these to your routine to really whittle down your waistline.

Here’s how to do a Mountain Climber: 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat.

Step Ten: Pass On The Grains. Sure, whole grains are being touted as essential to a healthy diet, but the truth is that you’ll do just fine without them for a while. Even the heartiest wholegrain bread will encourage fat storage, so put down the breadbasket as you prepare for beach season.

Grains are full of insulin-spiking carbohydrates – the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables.

Step Eleven: Do Some Sprints. High intensity bursts of cardio are a proven way to burn away layers of fat, so incorporate sprints into your exercise routine. If you haven’t run for a while, take it easy as you start, and gradually increase the intensity of your sprints.

Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear.

Step Twelve: Start A Professional Fitness Program. You wouldn’t try to file corporate tax returns without the assistance of your CPA, so why would you attempt to transform your body without the help of a professional? I’m here to get you into your ideal, fit body in the shortest amount of time possible. It’s what I do, and I’m good at it.

Contact me about my tummy flattening programs that will get you those washboard abs that you’re wishing for. Call or email today to get started.

Welcome to 2013, are you ready to make amazing changes for yourself? Are you ready to surpass your new years expectations? Or is this going to be another year where you make some resolutions that quickly fizzle out by March? Before you answer that question I want you to think back at 2012. Did you make any resolutions? Did you accomplish them? Think about how your body looked and how you felt about yourself at the start of 2012, have the changes you’ve made (uhh umm) or not made, provided you with a better sense of self? If not then keep reading to learn how to turn your 2013 Fitness New Years Resolutions /(dreams) into reality.

So why have you not have achieved your goals in the past?

Well likely because you suck at setting goals

Let me take a guess at how your goals kind of sounded last year. “This year I’m going to lose weight…. starting tomorrow I’m hitting the gym 5xweek and eating super clean every day!”

If you said something along these lines then you suck at setting goals.

Understand that when you wish to set a goal you need to take more time than just announcing a general theme like weight loss and then expect you will automatically change all of your habits at the stroke of midnight. It just doesn’t work for 99% of us. Here is a better way to set your goals using the Supercharged SMART guideline.

In case you’ve never heard me talk about goal setting before, SMART is an acronym for Specific – Measurable – Action – Realistic – Time sensitive. These are the key elements that should make up your goals. Let me simplify in some easy steps.

Step 1: Get something to write on and something to write with… yes right now otherwise you’ll procrastinate and forget, so go get those items NOW!

Step 2: Think about your goals IN DETAIL, what first comes to mind? are you losing 15lbs of fat? Are you 5 dress sizes smaller? Are you getting a photo shoot done on a beach? Are you rocking out 100 chin ups in a row? On a scale of 1-10 how important is this goal to you? If it’s a 10 then right on you rock, if not, then pick a different goal because it’s unlikely you will make the changes needed for permanent success. Your goals should provoke emotion, and they should invigorate you when you think about being able to accomplish them. Think about that one goal (choose JUST ONE) that if you accomplish it tomorrow how you will feel. “YES, F#%k YES!” If that’s your response then you’ve probably got the right goal in mind.

Step 3: Write that awesome goal down baby! But be Specific out it. It’s not an “I want to lose weight” type of answer it should be as specific as possible with a time line stamped on it with it being a realistic goal. Ok so is this goal really big? Or is it small? If you can’t achieve it in the next 4 weeks than break your goal down into a realistic smaller one than you can achieve immediately to keep your motivation high. Heck I even break down some of my goals into 2 week chunks. Now the question is, what kind of small goals should you create to achieve in order to feel successful. It’s my belief and opinion based on in the trenches success working with hundreds of clients that it’s far better to create action goals rather than results goals. Why? Because its easier to achieve success towards your final results by taking actions which turns into new habits. Thinking about just the fixed results doesn’t give you the tools you need to get those results, only actions will get you there so you mine as well focus on that and reward those actions. If you create action goals like this example: In these next 2 weeks on Mon-Wed-Fri I am setting my watch to beep at 11:30am and I will stop everything I am doing and get my gym stuff ready to go for noon. At noon I am going to workout with my trainer.” The next 2 weeks I am going to set the auto brew on the coffee maker to 6:15am so when I wake up at 6:25am the smell of a fresh coffee waiting for me will urge me to get out of bed on time so I can make a healthy breakfast (create 3 healthy breakfast recipes).” Writing out action goals like this are easy to achieve all you have to do is execute them and you are moving closer to your overall goal. It’s simple to measure and easy to achieve.

Step 4: Ok so you’ve envisioned and become excited or emotional about your goals, you’ve written them down and you’ve written down some smaller action goals to achieve, now it’s important to identify obstacles that can block those actions and come up with solutions on how to overcome them. This way you are prepared with a game plan so you can’t lose. Ok so let’s stay with the same examples what can hinder you from your Mon-Wed-Fri workout goal? Maybe an obstacle is your work mates always want to go out to lunch and entice you. Solution: Announce to everyone what your goals and your actions are for Mon-Wed-Fri so they know and can also support you instead of tempt you. Whatever your goals are it’s important to understand that there will always be obstacles in your way and that making a plan to overcome those obstacles no matter if it’s a person or situation, you are prepared to not let it stop you.

Let’s clarify your goal process so far:

1: Write down your Specific goal big or small doesn’t matter, but if it’s a big one that can’t be accomplished in 4 weeks or less then break down that big goal into a smaller one that can be accomplished soon. Remember be specific about the exact performance or measurements you want to achieve.

2: Create your action plan for the next 2-4weeks and identify any obstacles that may prevent you from accomplishing your actions and come up with solutions to manage them.

Step 5: It’s E3 time! Execute, Evaluate, Engage. You’ve got your goals, you’ve created specific measurable and time sensitive actions that are realistic for your life and where you are currently starting from (SMART Goals). You are now prepared to EXECUTE those goals, then every 2-4weeks you can EVALUATE your progress and ENGAGE in new action goals to continue your success. You will soon realize that setting goals isn’t just something you do to get to the big picture, it will become a part of your lifestyle, it’s a never ending process of achievement.

Complete these 5 steps of making SMART goals and continuing on with goal after goal and it will change who you are into who you want to be.

Until next time

Stronger – Leaner – Happier – Healthier

Robin Mungall

What do holiday parties and get together all have in common?

Food and drinks…high-calorie food and drinks, that is!

No wonder most people gain weight during the holidays.

Everywhere you turn, you’re surrounded by sweet temptations – holiday cookies, gingerbread houses, pumpkin pies, and more. Even healthy foods like sweet potatoes and green beans are magically transformed into high-calorie dishes that will make you want to do nothing but fall asleep. And don’t forget the drinks. Eggnog and alcoholic beverages are loaded with calories.

Want to sidestep those holiday pounds?

Stay Focused

Yes, the holidays bring yummy foods and drinks, but friend gatherings and family traditions aren’t about food. Before a party, remind yourself what the holiday season is all about – friends, family, giving, and religious traditions. Then stay focused on the reason for the season rather than the plate full of hors d’oeuvres in front of you.

Second, stay focused on your dieting goals. Remind yourself of where you’ve come from and where you’re going. Keep your goals in the forefront of your mind. A few bites of food aren’t worth hours on the treadmill.

The holidays can be a time of emotional eating. For many people, the holidays bring stress, family conflict, or depression. Learn to address the root of your problems with solutions other than food or drink.

Strategize

Is your holiday social calendar filled with night after night of parties and events? It’s time to come up with a plan. If you want to keep your diet on track, you’ll need to pace yourself. Don’t come to a party hungry but eat a small low-calorie snack ahead of time. Otherwise, you’ll overeat. When it’s time for extreme measures, wear tight-fitting clothes around your waist so there’s not much room for expansion.

Before and after a meal, chew gum so you won’t be tempted to overindulge in appetizers and desserts. During a party, don’t stand right next to the food table, but keep a safe distance. And before you get a plate of food, choose your plate wisely. Go with a small plate instead of a large dinner plate and don’t go back for seconds!

Another important strategy is figuring out how to get in the gym between parties. Leaving room in your busy holiday schedule for exercise will help you fight off the extra weight trying to attach itself to your midsection and rear.

Wise Choices

Be smart about what you choose to eat. Don’t deprive yourself of all the foods you love or you’ll likely spurge and ruin all your good intentions. Enjoy the goodness of the season, but in moderation. Trim calories where you can by limiting your trimmings-cheeses, gravy, sauces, creams, and nuts.

The holidays offer many food choices not available the rest of the year. Because of this, you may want to overindulge before they’re gone. Instead of doing this, survey what foods are available and make your choices. Indulge in your favorites and leave the everyday dishes for another time. Only eat what you love, and don’t just eat something because it’s on the buffet.

Also, be sure to limit the amount of alcoholic beverages you drink. While you may not know it, they’re filled with calories, too. Try alternating an alcoholic drink with a non-alcoholic drink.

Follow these simple tips, and you will avoid holiday weight gain this season and start the New Year off right!

Exercise is a huge part of the equation when it comes to achieving weight loss.

I am passionate about seeing my clients achieve results – without wasting time, energy and effort on mistakes.

Call or email me today and we will get you started on the exercise program that is right for you.

You’re smart enough to know that there is no miracle pill. There’s no supplement or drug out there that’s going to change your life instantly as soon as you take it.

But I’ll tell you what, a good Essential Fatty Acid supplement may come darn close. There are more and more research studies showing the enormous health and fat loss benefits of taking fish oil capsules.

– They can help stabilize your blood sugar levels, which helps promote fat loss

– It can reduce inflammation to improve the health of your heart

– They may also help decrease joint pain significantly

– They can help to improve mood

And a whole lot more.

Sounds great, right? Sure does, but the problem with Fish Oil has always been the same:

They make you burp like crazy! At least most fish oils do, usually because the oils come from old or sick farmed fish.

Seriously, it really is pretty gross. Which is an amazing shame because they hold such promise.

The good news is I’ve found an Essential Fatty Acid supplement made from Krill Oil. And you know what? NO fish burps.

That’s right, you get the same powerful benefits you get from fish oil WITHOUT the burps! Plus these pills are small and easy to swallow which is a big bonus for me because I don’t do pills, especially giant horse like pills which most

The brand I use and recommend to all my clients is Prograde Nutrition’s EFA Icon. (hyperlink to http://rmfit.getprograde.com/icon)

I know the owners of Prograde and they are a brand I really believe in. There aren’t many supplement companies you can trust at all, nevermind online. But Prograde is a company you can put your faith in. I do.

Stronger – Leaner – Healthier – Happier,

Robin Mungall

PS –  If you’ve been looking for a great EFA supplement WITHOUT the fish burps then look no further than Prograde’s EFA Icon. It really is all it’s cracked up to be. (hyperlink to http://rmfit.getprograde.com/icon)

PPS – I am a Prograde Nutrition partner

We all know it’s best to have a healthy snack after working out. Studies have shown that eating a small meal of protein and healthy carbs helps increase the benefits of your workout and speeds up the fat loss process.

So what’s your favorite post workout meal?

Leave a comment below and tell us your favorite healthy after-workout snack.