Making The Complicated Simple

Posts tagged ‘lose’

Day 20 HealthMC “The Secret To Flat Abs”

When someone sees my transformation, the first thing I get asked is “how did you get your stomach to go down?” or “what kind of exercise do you suggest to get my stomach down?” The answer is that there is no secret or no amount of exercise that will give you flat abs until you learn to control what you put in your mouth.

It is really a simple process but I am amazed at how most of us have to complicate things in the pursuit of flat abs. What we need to understand is that you cannot have a slim waistline, flat abs, and nicely toned body doing hours of cardio or double triple sessions of exercise alone. The secret to a flat abs along with a well toned body starts in your kitchen.

I see people at the gym do some insane things day in and day out yet, after a couple of months the belly is still around. Guys have big biceps, skinny legs (I had to throw that one in there) and a belly. Ladies spend hours switching from one cardio equipment to the other, spending hard earned money to work with a personal trainer, and yes the belly is still around after months. Albert Einstein calls this “Insanity” “The definition of insanity is doing the same thing expecting different results.” If you’ve been working out for months and your waistline hasn’t changed, it is a clear indication that your nutrition SUCKS. Yes someone had to tell you. I’ll be the bad guy and say it. Call this tough love because before this challenge ends I want to drill in your mind that “YOU CANNOT OUTRUN A BAD DIET”.

So What is the secret to flat abs?

  • Stop the insanity and quit doing mad cardio or lifting when you know you eat pretty much anything. In some cases eating healthy food and loading it with butter, high fat creamy dressing, pigging out on cakes, ice cream, fries, burgers on a day to have 2 CLEANSING days afterwards, is not going to get you a flat tummy either.
  • Instead of spending a lot of time doing cardio ladies, spend most of that time planning your meals.
  • Once you have your mouth under control, know that it only takes 15 minutes or ab workout to sculpt tight abs.
  • BE CONSISTENT:  it is so easy to add 5 pounds in 1 week, but it takes time to lose 5 pounds and burn fat in the process.  Be consistent with eating healthy natural food with quality workout and you will get flat abs.

So as long as the fat is seating over those muscles, I am sorry to say that you will not see a six pack, not even a 1 pack.   You just cannot keep eating crappy, butter loaded, high sugar, processed low fat or sugar free junk,  and expect to work it off at the gym and get flat abs. Work smart and not hard.

Until next time, spread the love…


Day 1 HealthMC: The Challenge, The Cycle, The Plan

The Challenge

One of the greatest challenges that my clients face on their journey to a healthy lifestyle is “food preparation”. I can relate to their struggle and understand that it has to do with habits. We get busy with balancing work and family life that we tend to neglect the way we eat. We rely on the small restaurants or food courts around our jobs to try to eat healthy. The problem with that is that  we have no idea what we are eating and it’s hard to get the nutritional information eating on the go unless you go for processed frozen food which is also VERY BAD (loaded with carb, sodium and all kinds of ingredients we can’t pronounce. Isn’t this  food?)

The Bad Cycle

You didn’t wake up to find yourself eating the way you are today overnight.  The thing with habits is that they work both ways, positively and negatively.  You practice eating junk food long enough, it becomes a bad habit that destroys your health. You practice eating nutritious food, you built healthy  habits.  The later gets more and more difficult because the they  are  part of your routine and the older you get, the harder it is to get rid of them.  Those bad habits cause you to

  1. yo-yo diet: start a program, lose 10 pounds, have 1 cheat meal after another to put back the 10 pounds and start the cycle all over again.  In this case you hear yourself saying or thinking “I can’t seem to go past 150 pounds. I don’t know what I’m doing wrong”
  2. be on track all week to get of the wagon at cousin’s Jaime’s party thinking that a 2 day cleanse will get you back on track and somehow erase the effect of the bad eating on your system in 2 days.  Doing that is just as bad because you are messing up your metabolism.
  3. have low self-esteem , become complacent and give up all together. You blame it on lack of time and just get more and more set in that comfort zone.

The Change

Now that you know WHY you want to live a healthier lifestyle, you need a plan to succeed

  1. NEVER  skip breakfast.  Take a look at the recipe of the Day

  3. Your activity plan. Write your workout schedule for a whole week in advance.  Mine looks like this:Monday : back, chest, arms , 30 minutes light cardioTuesday: Legs, 30 minutes light cardioWednesday:  15  HIIT Cardio, 20 light cardio,  and absThursday: Back, Chest, 30 minutes light cardio, and food shopping for next week

    Friday: Legs , 30 minutes light cardio

    Saturday: , arms, shoulders, cardio sprinting

    Sunday: Resting, food prep.

    I split my cardio and lifting by doing lifting in the morning 45 minutes and cardio at night most of the time watching some CSI show killing 2 birds with 1 stone. Followed by a self-myofascial stretching on a roller.

  4. Food plan is fairly simple if you want it to be.   You can prepare ahead of time for 3 days.  I described how to build a schedule on an earlier blog “Knowledge is power only if you use it”

Food preparation and workout scheduling should put you on track  for a successful week. Come back let me know the plans that you’ve made for the upcoming week.

Make sure you check the Ultimate Blog Party for lots of cool free prizes and a chance to win $100 gift certificate I am offering to one (1) lucky winner to try Isagenix.   Let’s get healthy and spread the love…

Ultimate Blog Party 2011

Simple Guest: A Woman’s Amazing Weight Loss Success Story




Meet Jaime (“Jemmy” ), an extraordinary woman who overcame a lung condition to shine.  I am always inspired and motivated when I meet women like Jaime who never cease to amaze me with their dedication and desire to win.  Jemmy honored me by being my first Simple Guest.  Jaime brings us an incredible Weight Loss Success Story along with a sweet Simple Giveaway for the weekend.

It’s a Mental Game

My Journey - Before

My name is Jaime (“Jemmy”), and I have been on my own journey toward health since the summer of 2008. Over these 2+ years, I have picked up loads of information on health and fitness, and it all has really helped me out. But, the biggest lesson that I have learned through all of the ups and downs of my personal rollercoaster ride is that it is largely a mental game.

When I was overweight, I was very depressed and felt quite isolated. I had friends; but, because I felt so unattractive and had lost my sense of self when I became overweight, I was afraid of allowing my true self to really shine. I lived a largely inactive and sedentary life due to a lung condition and piled increasingly bad eating decisions onto my situation, which of course made everything worse. With this struggle, depression set in and I felt quite hopeless, which ultimately led to more eating. This weight gain cycle kept spiraling out of control until I reached about 200lbs.

It took some suddenly positive and unexpected news to jar me into accepting my first mental challenge: to decide whether I was worth the effort of becoming healthy again. My pulmonary specialist cleared me to exercise. See, I had been dealing with scarring on my right lung due to an injury for nearly a decade, and it caused me to give up working out. I fought that end at first. But, the difficulty became too great, and I eventually accepted inactivity as my new normal and became unhealthy. But, with the doctor’s news, my first and final excuse was no longer valid. If I was going to change my circumstance, now was my chance. Would I take it? I had to first take the time to analyze why it was important for me to change my life. What would I gain? How much effort was I willing to put forth? Could I really do it? Would it make a difference to the quality of my life?

I decided to take some time to jot down my thoughts. I looked back at all the times I ate until I felt the pain of being too full. I thought about those days when I didn’t have anyone to eat lunch with and just made a quick trip to McDonald’s. Then, I thought of how these lunch trips to the Golden Arches eventually led to breakfast stops before work. I thought about how I gorged whenever I went to my parents’ house for dinner—going back for seconds and thirds. Had my relationship with food become emotional? That led to a whole new slew of thoughts.
Now, I wanted to track what triggered my eating. I figured that the only way to really tackle my problem was to get at the root of it. Well, the biggest two offenders turned out to be loneliness and boredom. I didn’t have much self-worth or enough people and activities to fill my life and feed my soul; so, I used food to fill my stomach instead. I would be by myself during my lunch break at work and eat. I would be home alone at night and eat. I would be home on the weekends after church and eat. I would be in front of the television with nothing better to do. Even though I was not hungry, I would eat just to pass the time. And, my choice was always greasy, salty, or sugary foods. THAT had to change.

My Journey - After

Taking these difficult first steps to be honest with myself was a painful process. But, it was a necessary first step for my journey toward self-love and health. My story will continue in my next guest blog post. So, stay tuned!


Two free sample packets of Shakeology + a recipe card!  The winner will be chosen from those that provide correct answers to all three of the following questions:

  1. How much weight did I lose in 2008?
  2. What are the two types of articles that I write?
  3. I’m training for my first triathlon.  Which charity am I raising money for?

Find the answers at Then, submit your answers to Jaime at:

At Health Jems Jaime shares her journey and expertise as a Beachbody Coach.

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