The Skinny On Getting Flat Abdominal Muscles

Get Flatter Abs

BodyTired of your belly bulging past where it belongs? Wish there was a way to pull it back behind your belt? Then you’ve come to the right place. Whether you’ve been ignoring your abs for the last few years or just can’t seem to get them to flatten out no matter what you do, here are a few ways you can actively help your belly to get in place and stop sticking out where it doesn’t belong. These techniques won’t turn your abs into an instant six-pack, but they will help take away the pooch and set you up for the rock-hard abs you’ve been wanting.

The Standing and Sitting Technique

If you want an instant change in the shape of your stomach, you’re in for a treat! All it takes to improve your belly shape is to improve your posture. Instead of slouching while standing in line or crashing in your favorite chair, get your body in a completely vertical position. Your back will thank you, and your mid-section will begin to look like abdominals rather than a little ball of dough. The basic rule of posture is to keep each pivot point directly over the next point: knees over ankles, hips over knees, shoulders over hips, and ears over shoulders (okay, your ears aren’t exactly pivot points). In addition, keep your shoulders open instead of pulling inward toward one another, and try to balance equal amounts of your weight on both the balls and heels of your feet.

The Open Mouth, Insert Less Technique

As you probably guessed, getting a flatter stomach is going to take more than good posture. It’s also going to take a little bit of sacrifice – including what you put in your mouth. If you tend to eat whatever winds up in front of your face, your dietary choices are going to have to change. In your quest for slim, shapely abdominal muscles, you’re going to have to forego the buffet line, fried foods, extra sauce, certain salad dressings, and your favorite after-meal dessert. But when you weigh the option (a few extra pounds on your belly), these sacrifices are usually worth any pain you may go through.

The Don’t Eat Foods that Give You Gas Technique

As you know, some of the best foods you can eat can also result in unwanted gas issues. Broccoli, beans, and some dairy items can all be guilty of causing your belly to fill up with air that wants to get out. While this problem is only temporary, it keeps you from enjoying the flat abs that you seek. To keep your flat abdominal muscles looking nice and flat, figure out what foods cause you to gas up, and do your best to avoid those foods. If you find yourself unable to avoid foods that induce gas, try taking some medicine that relieves gas pain and bloating. This way, you can still enjoy the perks of your favorite fruits and veggies, but you don’t have to suffer through the embarrassment and frustration of a bulging tummy.

3 to Grow On

Want a few more tips on how you can shrink your belly and make it as flat as a tabletop? Tuck these three tips in your memory and you’ll be five steps closer to flat.

  • Relax. Too much stress makes your body hold onto pounds – including the extra pounds you’d like to lose around your abdomen.
  • Suck Up. You’ll get a few laughs when you say your belly is looking great if you simply suck up your stomach. However, doing this actually helps your stomach flatten out in the long-term.
  • Decline. In case you didn’t know, the term “beer belly” is fitting, as the pooch can often grow larger due to drinking lots of high-calorie beer.
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What Your Stomach Pains Really Mean

HealthNo matter if it causes you to double over or simply feel uncomfortable, stomach pain is trying to tell you something. Before you dismiss it as nothing major or take medication to resolve the issue, you should figure out what’s bringing on the pain. Doing this will allow you to get to the root of the problem and get a real cure instead of a cover-up.

Here are seven things that may cause your stomach to get in knots.

1. Hernias

Hernias occur when the intestines protrude beyond the stomach muscles. Even the description makes you cringe. It’s no wonder hernia sufferers are miserable. A little extra precaution today will lead to years of living without this painful condition.

2. Heartburn

Eat the wrong foods or even too much of the right foods, and you could be in for pain that radiates through the chest and enters the abdomen. Know your body and how it reacts to certain foods, and you’ll be prepared to sidestep heartburn. That is, as long as you can withstand the temptation of those delicious spicy dishes.

3. Constipation

It’s easy to get caught up in the day-to-day grind of life and forget to answer the call of nature. Do it long enough and you’ll be hurting for a good bowel movement. In the event this occurs to you, call a time-out to relax in the bathroom. You’ll be glad you did.

4. Kidney Stones

If you don’t eat right or drink right or just have the wrong genes, kidney stones will bring you to your knees. They cause a sharp, sudden pain starting from the back near the ribs and moving toward the groin. Considered by many to be more painful than childbirth, kidney stones require immediate medical treatment.

Pain (any pain-emotional, physical, mental) has a message. The information it has about our life can be remarkably specific, but it usually falls into one of two categories: “We would be more alive if we did more of this,” and, “Life would be more lovely if we did less of that.” Once we get the pain’s message, and follow its advice, the pain goes away.
Peter McWilliams

5. Anxiety

Butterflies in the stomach are cute. They occur when you’re a little nervous about your next date. Excessive anxiety, on the other hand, is nothing but a pain in the gut. When the demands of work and life raise your anxiety level too high, take a step back to reprioritize and relax.

6. Sedentary Lifestyle

Sit around a lot without exercising? You’re more likely to have weakened abdominal muscles, putting you at risk for injuries that cause stomach pains. You’re also more likely to eat unhealthy foods that cause stomach aches. So get up and get feeling better.

7. Addictions

Believe it or not, an addiction to alcohol, tranquilizers, or other chemical substances put you at a higher risk for chronic pain of all kinds. So while you may be attempting to escape the pain through another drink or shot, you may actually be adding to the pain you’re suffering. The good news is that all of the above causes of stomach pain can be resolved with the assistance of an experienced physician. If you’re not sure why your stomach is causing you pain, talk with your physician today.

When It’s an Emergency

For the most part, stomach pains can be dealt with by your primary care physician, with home remedies, or by using over-the-counter medications. However, some bouts of stomach pain mean something is seriously wrong.

If you experience any of the following symptoms, seek medical attention immediately:

  • sudden, sharp onset of abdominal pain
  • stomach pain that is accompanied by pains in the chest, neck, or shoulder
  • in addition to stomach pain, you vomit blood or have bloody stools
  • your abdomen feels stiff and is hard and tender to the touch
  • stomach pain that is associated with an inability to have a bowel movement (especially if you’re also vomiting)
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Finding Cardio Effectiveness

BodyWe all love our cardio, right? Hang on… what was that? Did I happen to hear a collective sigh? Yes, cardio is usually the most hated portion of a work out. Especially if you haven’t yet found your cardio niche. Or, perhaps you have found your cardio niche… but now you’ve reached a plateau and don’t seem to be breaking through to the next level of fitness that you’re striving for. Don’t despair. There are many ways to break through those barriers, both born of boredom or lack of challenge, in order to maximize your cardio time.

Find Your Forte

That’s right. Take the time to try many different forms of cardio. Find the type of cardio that you absolutely love. It needs to excite you, to have you jumping out of bed, saying “Yes!” in the morning. Try anything and everything. Some of the best forms of cardio include the usual suspects, like running, bicycling, elliptical trainers, swimming, aerobics, rowing, and walking. Some lesser known, but still very effective, forms of cardio include skiing, dancing, rock climbing, martial arts, and team sports. Try everything. Pick your power! If you enjoy what you do, you’re going to be motivated to continue. And not just continue… you’ll be motivated to keep moving forward, to keep challenging yourself and achieving more goals. That will help prevent the plateau effect!

Find the Time

Make your cardio work out effortless, just a normal part of your day. Is there a time in which you’re most likely to work your hardest? For some people, it means first thing in the morning. They’re up, they’re focused, and they’re not being distracted by other things. Other people prefer the afternoon because they’re more energetic at that time. Again, whatever your preference may be, you need to take the time to find out. Try doing your cardio at different times. See what works best. Then make that time your cardio hour (or half hour, or 45 minutes). It takes decision making out of the equation. “Oh look, it’s 5:30pm. Time for a run.” To be honest, it doesn’t matter when you do your cardio, as long as it works for you, and as long as you’re actually doing it!

Find Your Challenge

Whether you vary the speed, the distance, the intensity, the type of movement, or the type of cardio entirely, you need to challenge your body. Don’t keep cycling 10 miles in 45 minutes if you always cycle 10 miles in 45 minutes. Try for 12 miles in 45 minutes, or 10 miles in 30 minutes. Also vary the intensity of what you’re doing within the work out.

Work out in intense bursts, and then pull back a little for a break. There is any number of combinations suggested by researchers. For example, you could cycle as fast as possible for 8 seconds, followed by a 12 second lighter intensity “rest period”. Other researchers talk about intense bursts of activity with lighter “rest periods” in terms of minutes. It’s all up to your endurance level and your ability to pay attention during your cardio!

Don’t Be Slack!

If you’re working out for an hour, but average around 60% effort, then you’re wasting that extra time. You would be better off working out for 45 minutes at 80% effort. You will save yourself 15 minutes, and your body will adapt, and therefore become fitter and stronger, at a faster rate due to the higher level of effort.

Cardio should form a part of every fitness fan’s routine, and with a little research and discovery about yourself, you can ensure that you’re making the most of the time you spend pounding those machines or pavements!

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Fitness with Fido


How you can have fun with man’s best friend and get a workout in the process.

He loves you unconditionally, always has an open ear when you need to talk, and welcomes you with open paws when you need a hug. Now, you can have an even tighter bond with your dog, as you and your pooch get healthy together!

Here are five ways to turn your favorite four-legged friend into your new workout partner.

1. Walking

The most obvious way to exercise with your canine pal is to simply go for walks together. After all, it is recommended that all dogs go for walks every day, and doing so is a great way for you to get the 30 minutes of cardiovascular exercise your doctor recommends. As if those perks weren’t enough, the regularity of a daily walk helps develop a stronger relationship with your dog, helping your dog trust you and be more obedient.

2. Fetching

Many dogs love chasing after tennis balls, tree limbs, or whatever else you can find to throw. To get a workout that will benefit both of you, throw the object to be fetched and take off after it with your dog. You’ll probably get beat most of the time, but the running back and forth and friendly competition will do you a world of good.

3. Swimming

It may be difficult to find a pool where your pool is welcome. So if you can’t find a neighbor’s pool where Fido is welcome to take a dip, head to a local lake, river, or ocean and get swimming! The movements work both you and your dog in ways that no other exercise does, leaving you exhausted and stronger. As you’re in water during the exercise, you also get to stay cool in the process.

4. Dancing

A little bit less common than walking or swimming, dancing with your dog may seem a bit odd. All you have to do to dance with your dog is toss on your favorite CD or record and start moving. Allow your pooch to run around you as she wishes. Gradually, encourage your dog to sprint through your legs, jump after a certain move, and even stand on his or her back paws in a standing position on occasion. The constant motion will help both of you burn plenty of calories and will leave you in a pile on the floor, laughing and loving the kisses your new dance partner lavishes upon you.

5. Bicycling

Years ago, bicycling with man’s best friend by your side was extremely dangerous. Fortunately, there are now contraptions that allow your pooch to be attached safely to your bicycle for a ride/run. With one of these devices, you won’t fall over every time Fido decides to lunge after a squirrel or cat while running down the road. But you will be in great shape after a few months of riding alongside your exercise-loving doggie!

A Few Rules to Obey

Working out with your canine pal can be rewarding in many ways. To make sure your workout is safe as well as effective, you’ve got to take a few steps, as your dog’s safety is in your hands.

  • Unless you’re exercising in your home or backyard, keep your pooch on a leash to prevent him from getting loose and running away or getting injured.
  • While you may think you can push a dog as hard as you can go, you may be wrong. Understanding your dog’s breed will help you cater your workout to be fitting for your dog’s abilities.
  • Never leave your dog alone in a public area, as it could lead to a variety of unwanted events.
  • If your dog doesn’t know how to sit, stay, heel, or perform other necessary obedience skills, don’t take her in public, as it could result in a frustrating outing filled with pulling on the leash, pleading with your dog to obey.
  • Be sure your dog is up to date on vaccinations and has the tags and identification necessary in the event he gets loose and runs off.
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Holiday Schedule Update, Awesome Recipe and Discount Codes

A quick holiday schedule update, an awesome breakfast recipe and sporting goods discount codes for you.
Saturday July 3rd- 8:30-9:15 camp in Memorial Park Maplewood,
Sunday July 4th- All Camps Canceled
Monday July 5th 9:30-10:15am Memorial Park Maplewood.
Tuesday- Regular Schedule.
A Simple Mind Shift

Want to eat less without feeling deprived? This simple mind shift will help you do just that:

Instead of eating until you feel full, stop eating as soon as you are no longer hungry.

Fire-Roasted Chile Omelet

Here’s a recipe to spice up your breakfast. Egg whites, fire-roasted green Chile and diced tomatoes create a tasty omelet that is bursting with flavor and packed with protein. Serve with a side of salsa and sliced avocado.
Servings: 2

Here’s what you need…

  • 1 teaspoon olive oil
  • 3 small tomatoes, finely chopped
  • 2 (4oz) cans of fire-roasted, diced green chiles
  • 12 egg whites
  • 2 Tablespoons water
  • Non-stick cooking spray
  1. In a skillet, heat the oil over medium heat. Add the tomatoes and chiles and cook until soft, about 3 minutes. Season with pepper and salt and set aside.
  2. In a medium bowl whisk the egg whites and water. Lightly coat a medium non-stick skillet with non-stick cooking spray and place over medium heat. Add ¼ of the eggs and swirl to evenly coat the bottom of that pan. Cook until the eggs have set, about 2 minutes.
  3. Use a rubber scraper to lift the eggs up and let the runny uncooked egg flow underneath. Spoon 1/4 of the Chile mixture onto half of the omelet, fold over, and slide onto a serving plate. Repeat with remaining egg whites and Chile mixture.

Nutritional Analysis: One serving equals: 163 calories, 5g fat, 6g carbohydrate, 2g fiber, and 26g protein.

Holiday Discount Codes
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Free Shipping on any purchase over $75 the entire month of July at! Use code LKS1T7E5. Valid 7.4 – 7.31.

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