29 Apr 2015
Going Vegan Tips, Vegan Fitness, Vegan Nutrition
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5 Tips for Beach-Ready Abs

Sexy Abs

Summer is creeping up on us quickly… Time to take action for beach-ready abs!

As featured on PeTA’s “Living” blog…

Who doesn’t want a beautifully sculpted stomach? As a fitness trainer and nutrition coach, I hear it from my clients all the time: “How do I get rid of this,” they ask, as they grab and pinch belly fat, “and get abs like yours?” Well, I have compiled a list of what it takes to achieve the toned tummy that you are longing for. If it were easy, everyone would have a shot at the cover of Fitness Magazine! Although it’s not “easy,” it is definitely doable … and YOU CAN DO IT! Just take the following steps:

Soda Makes You Fat1. Cut “empty calories” from your diet. Your first thought might be that you don’t want to “deprive” yourself of the soda and chips that you love so much. But here’s the deal: You are actually depriving yourself by eating them! What I mean is that you are filling up on foods that are missing the nutrients that your body needs to survive and thrive. Make this a habit, and your body will actually go into starvation mode and hold onto your body fat. By replacing the empty calories with nutrient-dense ones, your body gets what it wants and allows fat to be eliminated. Don’t get me wrong: I am not saying never splurge, but even when you splurge, you can do it without filling up on empty calories! For example, I make delicious popcorn with coconut oil for movie nights. And when I get a sweet tooth, one of my favorite treats is coconut-milk ice cream. Give it some time, and you will never miss that chemical, fake buttered popcorn or Ben & Jerry’s! All my top healthy vegan swaps can be found in the 60-page “How To Go Vegan Beginner’s Guide!“

Jog for summer ready abs2. Make time for cardio workouts. Cardio workouts (in which you elevate your heart rate for more than 30 minutes) are important for two main reasons. First, it’s how to keep your heart beating strong, which keeps you alive and able to live life to the fullest for years and years to come! And second, cardio burns fat. Pretty simple! Do your cardio!

 

 

Exercises involving core 3. Choose exercises that involve “core strength.” Your core basically encompasses your body from your chest to your butt. Increasing your core strength means not only sculpting a sexy, toned midsection but also strengthening your body in such a way that will improve your posture, give you stability, and prevent injuries. If you focus only on your abs, you will set yourself up for bad posture, back problems, and injuries. Most exercise machines take your core out of the exercise by acting as a stabilizer, which is neither functional nor efficient. Instead of using the leg-press machine, for example, do squats. Instead of using a chest-press machine, do pushups. You can add weight to your back to make it more challenging. Get creative! Have fun with it! Flip tires.  Also, do dumbbell rows from a plank position so that you work your back and core at the same time.

 


Stay hydrated with Water4. Stay Hydrated. Water retention leaves us puffy and bloated—not so helpful when your goal is a flat stomach! The most effective ways to prevent water retention are to stay hydrated with plenty of water throughout the day, keep your sodium intake low (especially iodized salt found in processed foods—I use either Celtic or Himalayan sea salt at home), stay away from junk food, eat whole foods with lots of fiber, and exercise.


Anti-Inflammatory Foods5. Eat anti-inflammatory foods daily. Chronic inflammation can be one of the main underlying causes of illness and premature aging. It can also cause weight gain and swelling, which is why it’s included on this list. But the truth of the matter is that reducing inflammation in your body can literally save your life. The good news is that there are some simple ways to prevent and treat inflammation. Eating foods with anti-inflammatory properties, while eliminating inflammation-causing foods is first and foremost. Eating fiber-rich, nutrient-dense vegan whole foods will give you the perfect anti-inflammatory diet. Processed food, refined sugar, and saturated and trans fats cause inflammation. Regular exercise is also helpful in reducing inflammation, as are avoiding allergens (such as dairy products, gluten, and peanuts for some people) and managing stress. Check out the “How to Create Your Own Super Food Shake” to learn more about easily incorporating more anti-inflammatory foods into your daily routine!

23 Oct 2014
Going Vegan Tips, Vegan Nutrition
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1 Comment

5 Simple Meal-Time Weight Loss Tricks

Plate and cutlery on wood table

Shed those extra pounds on a vegan diet plan with these 5 simple tips! 

When it comes to weight loss, it’s great to “think big.” When it comes to changing habits we’ve had for years however, long-term success is usually found by consistently taking small steps in the right direction until you reach your larger goal. In this article we are focusing on “meal time”. These 5 tips may seem obvious, but if you actually follow them, they will truly help you lose those pesky extra pounds!

  1. Eat slowly.
  2. Stop eating before you are full.
  3. Salt and sweeten your food yourself.
  4. Use smaller plates and glasses.
  5. Do all your eating at the table.

Let’s break it down…

  1. Eat slowly. Some of us are naturally fast or slow eaters. If you are a slow eater, congrats! Keep it up! If you tend to clean your plate and as you look around, see that others have barely gotten started, you have some work to do. In order to slow down, take a minute at the beginning of each meal to consciously say to yourself, “I’m going to take my time eating this meal.” Play a game with yourself and see how long you can take to reach your last bite! It takes practice. Put down your fork between bite. Chew each mouthful of food thoroughly before swallowing. Talk to others if you are in a social setting (without food in your mouth!) These small tricks will make a big difference.
  2. Stop eating before you are full. This is only possible if you are abiding by tip #1, so start there! If you stop eating when you are “stuffed” or even simply “full”, as I’m sure you’ve experienced, shortly after you stop eating you become even fuller. If you can stop yourself just before you get to the point of feeling full, within 20 minutes you will reach that “full” and satisfied feeling you are trying to achieve. It takes this long for your food to travel and settle in your stomach. Simple concept. Simple yet challenging solution. It’s all about being conscious enough to make the decision to stop eating at the right time. Practice… you can do it!
  3. Salt and sweeten your food yourself. Whenever possible, whether you are buying food at the grocery store or eating out, get foods unsalted and unsweetened. Take out the guess work and take control of your food. Instead of allowing someone else to determine how much, and what kind, of salt or sweetener is added to your food, do it yourself. Use Himalayan or Celtic Sea Salt, and pure organic raw stevia as healthier options. If you like chocolate almond milk for example, buy the unsweetened version and add stevia to sweeten it, giving it no extra calories. Saving yourself 10-20 grams of sugar every time you have a glass adds up quickly! For an extensive list of vegan foods I recommend check out the Beginner’s Guide to a Sexy Fit Vegan Lifestyle.
  4. Use smaller plates and glasses. Sound silly? That saying, “our eyes play tricks on us” is so true! A small plate loaded with food will seem more satisfying than a large plate with the same amount of food. Same with liquid in a glass. If it works, who cares if it’s not based on logic or reality!
  5. Do all your eating at the table. Taking the time to sit at a table and enjoying your food as your activity for that moment is the way to go. When you have food as your secondary activity as you watch tv or work, you will end up eating much more without even realizing it. You know those times you grab the bag of chips, plop down on the couch, and start watching Tv? Before you know it you’re reaching for the last chip thinking, “I can’t believe I just ate that whole bag!” Make it a habit to eat at the table, enjoying the food you have in front of you before moving on to your next activity.

Now it’s time to take these concepts and put them into action starting right now! It takes consistency and time, but before long these tips will become your new habits and the extra pounds will drop off, and stay off.