5 Flat Tummy Myths That Could Waste Your Time

Man and Woman with Six Pack

Bathing suit season is here!!!! Are you ready?

Most people want to slim down before baring it all, so we’re here to warn you of the 5 Flat Tummy Myths that could waste your time:

Man and Woman with Six Pack
Myth #1: Do extra crunches to flatten your abs.

Excessive crunches aren’t the answer for tight abs. In order to achieve a toned look you’ll have to focus on burning off the layer of fat that is covering up your tummy.

  • Tip: Don’t obsess about crunches – instead focus on fat burning.

Myth #2: Take diet pills to speed results.

I know it’s so tempting! The ads make compelling claims about the power of popping a pill, but don’t fall for it. There is no ‘magic pill’. Diet pills are more likely to burn through your pocketbook than to slim you down.

  • Tip: Don’t pop a pill – instead burn calories with intense exercise.

Myth #3: Turn to packaged diet products to boost results.

Don’t fall for the foods that are packaged as ‘diet’ or ‘weight loss’ aids. Quite often these products are packed with refined sugar and other artificial ingredients that your body doesn’t need, and certainly won’t help you attain that tight tummy.

  • Tip: Don’t eat packaged diet foods – instead stick with nutritious whole foods.

Myth #4: Avoid all carbohydrates in order to achieve tight abs.
Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while slimming down. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars.

  • Tip: Don’t give up all carbohydrates – instead stick with wholesome carbs.

Myth #5: Starve the chub away.

Trying to lose weight by starving yourself is not only ineffective it can also be dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you’ll disrupt your metabolism and slow your results.

  • Tip: Don’t starve yourself – instead eat small wholesome meals throughout the day.

Now that you know what not to do in order to achieve tight abs, it’s time to go over your flat tummy game plan. Here’s what you need to know in 3 simple steps:

Step One: No more junk.
The best way to do this is by purging your kitchen. Throw out the sugary, processed and fat-filled foods. Once the junk has been cleared out, don’t buy any more of it. Remember that your beach-ready abs depend on what you eat – don’t eat junk!

Step Two: Eat whole foods.
Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.

Step Three: Come train with us.
This is the most obvious step. You’re ready to get into great shape and we are in a unique position to make that happen for you. Call 201-857-3800 to get started on an exercise plan that will get you those amazing abs.

Good luck fitness friends!
-Jay

VOLT FITNESS
Personal Training at VOLT FITNESS
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What’s for Dinner Tonight? Something Awesome!

Spinach Salad

If you’re experiencing higher than average temperatures, then tonight’s dinner probably doesn’t include having to stay in a hot stuffy kitchen. Now a days a fast food meal for two costs just as much as half a tank of gas so let’s cut the calories, save some money, and stay cool with a quick and awesome recipe.

Awesome Spinach Salad!

Spinach Salad

Here’s what you need:

  • 8 cups cleaned spinach leaves
  • 3 oranges, peeled, sliced and quartered
  • 2 cucumbers, peeled sliced and quartered
  • 1/8 cup macadamia nuts, coarsely chopped
  • 1/8 cup sunflower seeds
  • 2 Tablespoons poppy seeds
  • 1 cup strawberries, sliced or whole raspberries
  • 1/2 cup white balsamic raspberry blush vinegar
  1. Combined the spinach, oranges, cucumbers, macadamia nuts, sunflower seeds, poppy seeds and strawberries in a bowl.
  2. Add the vinegar and toss well.

Nutritional Analysis: One serving equals: 99 calories, 3g fat, 14g carbohydrate, 2.6g fiber, and 3.5g protein.

Interesting Tidbits:

Spinach is an extremely nutrient-dense food, so you’ll be fueling up on important vitamins and minerals as well as healthy fiber. The recipe calls for raspberry vinegar, which is a flavorful and refreshing alternative to traditional, oily dressing. The fruit and nuts add flavor, fiber and healthy fat.

3 Anti-Fitness habits to avoid this weekend!

Memorial day Weekend!!! The weekend we all fire up the barbecue, get out the coolers and open a cold one, right? Well think again my friends!!!

With the swimsuit season just around the bend, everyone is in fit-body-mode. The mode that says “hey, buddy! Your flab isn’t gonna be so pretty out on the beach. Time to make good on that new years resolution!” You know, the one where you may have enthusiastically declared “I’M LOSING 50 POUNDS THIS YEAR!” or “I’M HITTING THE GYM EVERY DAY, MY MAN, EVERY DAY!”

If you’ve actually stuck to those goals then, good on you! If you’ve just started then congratulations! If you haven’t started yet but want to make other people think you have then.. join the club! Just kidding.

Bad_Habits

No matter what stage you’re in, you’ll undoubtably still have some bad habits to kick. This weekend is a great weekend to kick the following:

  1. Drinking Calories. Soda/pop, coffee drinks, smoothies and fruit juices are filled with calories. Since liquids won’t give you a ‘full’ feeling, these drinks slide by without notice of how many extra calories you’re getting. Stick with water to avoid extra calories.
  2. Not Exercising!! Skipping the gym day after day, week after week, and month after month will lead to muscle loss and a reduced metabolism. Exercise 3-5 days per week to keep your muscles strong and metabolism high. That means your next visit after the parades should be the gym! Or your favorite workout spot.
  3. Eating a Heavy Dinner. Eating a large heavy dinner sets you up for weight gain. Instead of eating the majority of your calories late in the day, spread it out over the entire day. The grill will be hot for a long time! Don’t wait until the last minute to get all the meat you can. Be sure to be done before the sun goes down.

Most importantly, please don’t let this weekend go by without stopping to thank a veteran. If they’re in a wheelchair, or using a cane, don’t just pass by them. Let them know the damage they’ve suffered wasn’t all in vein. Applaud our soldiers as they pass by in the parade. Whether they’re home for good, or just home on leave, knowing they’re appreciated by at lease one clap, one wave, or a smile can give them hope in the darkest hour.

Happy Memorial Day Fitness Friends!

– Jay

VOLT FITNESS
Get Fit. Make Friends. Have Fun.
www.voltfitnessusa.com

A Dream with a Deadline

Finish Line

A goal is a dream with a deadline.

A Dream with a Deadline

Before the ball drops on December 31st, many of us make new years resolutions. We have goals in mind and we can see ourselves accomplishing those goals. The end is in sight before we even begin the journey. However, there is usually one thing missing. A definite deadline. We always say “this year my resolution is to _______”. We are overjoyed, even elated at the fact that we’ve come up with some fantastic goal that will change our lives forever! There is only one problem with our new found journey. “THIS YEAR…” We don’t set a real date for reaching this goal. We keep it open, and vague to give ourselves some wiggle room. Unfortunately, after the zeal of the first week of the new year, that wiggle room becomes dancing room. Soon that room is as big as an olympic swimming pool and we’re floating in the middle of it.

Can you imagine the new-and-improved body of your dreams?

It’s not just one thing to see and declare a resolution. You have to plan it out and make sure you stick to that plan. So if your goal is to have a new and improved body, then choose what you want to improve about it and set a due date. Want to shed 5 pounds? Give yourself a reasonable deadline. 5 pounds in 5 months! I can hear you now. You’re saying that’s too easy. That lets you off the hook, but does it? Most of us have busy lives that have big priorities that has allowed us to push our own health to the bottom of our priorities list. You might start off with “I want to drop 20 pounds in 1 month” but your schedule is telling you you can do maybe 4 pounds in a month. Make sure that the goals you set are reasonable with a reasonable deadline. Aside from knowing your schedule you have to know your body too, because it doesn’t help to set a deadline you know you couldn’t realistically reach. Maybe 5 pounds in 5 months is a little too loose of a deadline but really it comes down to what is best for you.

Now is the time to attach a deadline to that dream so that it becomes reality

Don’t procrastinate on setting your deadline though. Sure your schedule says you can’t hit the gym 3 hours a day every day because of all the things you have to do but at the same time, don’t allow those other activities and priorities belittle your health goals. I know you’re reading this at lunch but make your first deadline for tonight when you get home. Your objective is to think about your body and how it reacts to being active for the first time in however long its been since you were active, think about what you may need to eliminate from your schedule to allow time for a good old fashioned work out, and set a realistic deadline for yourself. If it is to try a new and healthy meal, then plan out what you’ll need and when you can get what you need. If it is even just a 20 minute walk at some point in the day, make the deadline of when you’ll start and when you’ll make it a consistent start.

Good luck fitness friends!

– Jay

VOLT FITNESS
Get fit. Make friends. Have FUN!
www.voltfitnessusa.com

Body Image

You know, having poor body image starts when you’re young. Your family is really the only group of people that give you the positive reinforcement that you need to feel good about yourself. I’m not talking about having your ego inflated although I know we ALL knew that one kid who just KNEW they were THAT great…. and we all collectively rolled our eyes. In elementary school it was the girl who thought she looked like Jem (yeah, I’m that old) or the boy who thought he could beat all the teenage mutant ninja turtles if they ran into him on the playground.

COWABUNGA DUDE! We’re gonna TOTALLY have a RAD time!

Yet we never seem to count the “you’re the most beautiful girl in the world” and the “my son is the best kid a dad could ask for” as much because even at a young age we figure this is all obligatory. They’re your parents, they have to say this stuff. It’s the finger pointing, the name calling, and all around bullying about our appearance from our peers that weigh the heaviest when we make up our minds about our looks at the tender age of 7.

In middle school and high school, even when I walked those “hallowed” halls, young women especially felt the pressure to look a certain way in order to be counted pretty and/or popular. Models in magazines, video chicks on MTV (when they actually showed music videos), and celebrities were lifted up in the eye of the media as examples of what the world’s view of HAWT was. If you didn’t match up to that, you were ignored or worse, made the center of attention for all things negative. It’s funny how this trend not only has continued but seems to have become more intense in todays tech savvy world.

Savvy?

With the pressure to make sure your appearance is “on fleek” (on point/looks right), it doesn’t help that social climbing celebrities add to the insane ideals. Impressionable minds, both young and old go to the extremes to find some sort of middle ground with their appearance, and emulate these “perfect bodies”. Yet when their peers speak of their disapproval it drives them to emulate other celebrities, until they can find that everyone is happy with their appearance except them.

So here’s the bottom line. The best way to get the best body image, is to be happy with the body you have. That doesn’t mean that if you’re overweight/underweight that you just throw in the towel and merely accept the way you are. It means to find that healthy happy medium and work on it.

Be happy with who you are, and be the best version of yourself that you can be.

Dealing with a Setback

Chess

Chess

It’s inevitable to hit a plateau, a setback, to take a wrong turn, etc. What counts most, whether its in the workplace, at home, or even in the gym, is that you don’t give up. Keep going until you’ve made it to the other side. Listed below are a few tips to get you through. If you have more tips, and would like to share them, please let us know in the comments section of this post.

Acknowledge the Setback

  • You can’t ignore the fact that there has been a set back. That’s almost like getting a flat tire and not changing it out. Set backs happen; it’s a normal part of life. You have to face the fact that there was a failure. Believe it or not, that’s the first step. As the old saying goes “you must admit to having a problem before you can fix it” or something along those lines. Part of this acknowledgment is to change your perception of the set back. One expert says to consider it a life-lesson; another says to think of it as an opportunity for growth. By doing this you change what was a negative experience into a positive event.

Analyze the Situation

  • Become your own CSI Agent (Miami, New York, whatever floats your boat) and examine your setback. Figure out the cause, and its effects. Put your problem solving skills to the test. Was it a missed deadline? Have the numbers on the scale not moved? Did you run out of ingredients? What caused this momentary pause on your journey? If it was something on your part, own up to it. If not, then plan for another set back in the future. By planning ahead, to fail, you can better prepare to succeed. Especially if its a situation you can see coming from a mile away. Maybe you need to work on how you manage your time, or rework your budget. If you’ve hit a plateau, then your strategy needs to be amplified. Ramp things up, really go outside the box; way out. Think Mars. Not really, but you get the picture.

Go to Work

  • Now that you’re armed with knowledge and a strategy, it’s time to put this knowledge to work. Use the information you’ve gleaned from analyzing your situation and use it to propel yourself forward.

Tomorrow Never Dies

  • Guess what? You’re going to go to sleep tonight and a phenomenon is going to take place before your eyes open. A whole new day is going to begin! Ta-da! That means you have another chance to make things right. Don’t dwell on the fact that you made a mistake. Instead, remember that a mistake was made, that it was temporary and while you may have some hard work to do on the road ahead, success is on the horizon.

In conclusion, your setback is temporary and as long as you can objectively analyze this tiny blip in your plan for world domination success you can always pick up the pieces and try again. Never give up! Never surrender!

– J

VOLT FITNESS
566 Broad Street
Glen Rock, NJ 07452
201-857-3800
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