All about the ABS
Mental Health Check
Fun Fact or Noted Bummer: when cortisol is elevated, it directs the body to store fat around our middle.
Control stress! You work those abs hard, and you want your hard work to pay off. When cortisol is elevated, it directs the body to store fat around our middle. Side note: this can also happen post-menopause due to a decrease in estrogen. So if you noticed that you gained weight around your middle during peri or post-menopause, a shift in sex hormones (vs. cortisol) might be your issue. Nonetheless, it is extremely important to control stress in the body. We all live full, chaotic lives with multiple responsibilities including jobs, relationships, children, and many other things. Chronically elevated cortisol wreaks havoc on your health (depressed immune system, poor memory, inability to sleep, and weight gain - around the middle!).
Yes, abs are made on the mat, but they are also made in the kitchen AND in your head! You see, stress is not about the stimulus, it's about the response. It is about how we take things in and react to them. In other words, stress is perceived.
So how do you change the stressors in your life?
Figure out what triggers your stress and determine whether you can get rid of any of these triggers.
Practice putting up boundaries, saying no, and asking for help.
Prioritize "you" time that involves de-stressing (this can be whatever feels good to you - meditation and yoga are excellent, but going for a walk, journaling or even talking to a friend might be more up your alley).
If you feel like you are working out and eating right and still not seeing results, it might really be worth taking a good hard look at your stress levels. Most people don't even realize how stressed they are because we have all just become so adapted to living this way. But to be healthy and reap the benefits of your workouts and healthy diet, you have to be in tune with and control your stress.
2. Exercise Check
Your core is absolutely crucial to your workout success. Run faster? Squat heavier? Improve balance? All of this requires a strong core. Plus, summer is around the corner and that means beach time! Jacob has rounded up the best core workouts to get the abs of your dreams and to positively impact the rest of your workout routine. It’s important to note that no matter what workout you are doing, tightening and firing up your core is optimal for success. Check out the step by step workouts below, and the YouTube video at the end.
Do each exercise for one minute - repeat twice if you are feeling up to it!
Sit Up
Hip Raise
Weighted Reverse Crunch
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Crunches
Bicycle Kicks
Side Oblique Crunch
Climb the Rope
Plank
3. Diet Check
I have said it before, I will say it again, again and AGAIN. If you have specific goals for your body: you have to maintain a healthy diet AND workout. A combination of dieting and exercising works best if you want to lose fat (which is how you will see your abdominal muscles). In a 2015 review published in the Journal of Diabetes and Metabolic Disorders, researchers analyzed 66 clinical studies and came to the following conclusion:
Exercise in combination with diet led to the most significant changes in body composition.
So, the verdict? Abs are made in the kitchen along with exercise. Doing 1000 crunches and 1 hour of cardio a day won’t help you see your abdominal muscles any faster if you don’t make the right changes to your diet.
Having trouble knowing where to start?
We are starting a new 28 DAY KETO MEAL PLAN on June 1st. Get your summer started off right! We will offer a special discount to those who sign up early. If you are interested, let us know here.
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Reaching a plateau in your fitness journey is a common experience, but it's also a call to action to refine your strategy for continued progress. Integrating higher protein intake, focused strength training, and the principle of progressive overload into your routine can significantly impact your ability to move past stagnation. Our fitness classes are specifically designed to adapt to your evolving fitness needs, ensuring that you're always challenged and never plateau for long.