Tag

flat stomach

Randomize the Routine with Exercise Bingo

By | Challenge, Core Training, Flexibly, Health, Lifestyle, Mindset, Strength, Uncategorized

We all know that breakfast is the most important meal of the day, but what some people fail to realize is that morning workouts can be just as important. Just as eating a hearty breakfast boosts your metabolism, morning workouts keeps your body staying fit much easier.  You can also think of it as “just getting the much-needed exercise out of the way”, so you’re free to enjoy the rest of your day knowing that you’ve done your body some good.

If you’re not able to make exercise a part of your morning routine, that’s okay, because what really matters is that you find a schedule. Experts offer tips on finding the best time of day for your workout, and if you work out often enough at the same time it will become a habit. Morning workouts are ideal because it’s easier to make a habit out of them, but if you find yourself being able to exercise more in the afternoons, or in the evenings after work, then by all means, stick to it!

Let’s face it though, these workouts can be pretty monotonous especially if you only do the same workouts every day. If you need a little help with varying your workouts, you may want to try building yourself a custom workout card and playing Exercise Bingo. Bingo’s been used to help improve skill variety in different sports ever since it saw renewed popularity thanks to the internet, Free Bingo Hunter shows that the game has been adapted by hundreds of sites to fit different themes from Deal or No Deal, to Greek Gods and Goddesses. Two years ago, a funny game called Flip Over Gymnastics Bingo also made rounds in time for the London Olympics. You can try to use the game to randomize your own workouts to avoid monotony.

The first thing you need to do is make a list of five exercises that target each of the following: Arms, Back, Chest, Core and Legs. Arrange these in a bingo card, number each column from 1-5, and at the start of the week take out your card and roll a die for each column.  Keep track of the exercises that correspond to the numbers you rolled. At the end of each round you should have five exercises, one for each category.  By the end of the game, you should have a set of exercises for each day, which will serve as your workout plan for each day of the work week. Should you roll a six for any of the categories, you’re free to choose from the workouts yourself. You can make a new bingo card every week, or reuse the same set of exercises until you feel you’re ready for more intense workouts.

Here’s a sample Exercise Bingo card:

workout-bingo-card

 Guest Post by Anne Wilson

5 Eating Tips To a Flatter and More Toned Stomach | Plus Name Your Own Price Sale!!

By | Abdominal Training, Core Training, Nutrition, Uncategorized

Yesterday, I shared with you 20 plus core exercises that will get your stomach and beyond in the best shape it has ever been, guaranteed. I then took it a step further and did something I have never done and allowed you to make me an offer on my #1 selling DVD system called Got Core. It retails for $29.99 but I am accepting any reasonable offer and will get the DVDs shipped out immediately. Many dozens of you have taken me up on my offer over the past 24 hours.

Click here to make me an offer

Yesterday, I mentioned that abs are also made in the kitchen, so here are 5 nutrition tips to lose fat around the midsection.

#1 Reduce added sugars from soda, juice, candy, ice cream, and pretty much anything processed.

#2 Avoid all FAKE sugars, they come in the forms of SUCRALOSE and ASPERTAME primarily. Fake sugars make you crave even more sweets.

#3 Don’t eat anything that has the words “enriched” in the ingredients label. It automatically means it has been stripped of its goodness and supplemented with factory madeOrganicFood vitamins and minerals.

#4 Bump up your protein content. Protein makes you feel fuller, reduces the glycemic index of food, and burns lots of calories in the digestion of it.

#5 Eat more healthy fats. Fats will keep you feeling full, and help maintain your fat burning hormones. Some good fats to be eating are coconut oil, avocados, olive oil, grass-fed butter, raw nuts, fish and fish oils.

If you implement these 5 strategies I can all but guarantee you will feel better, your jeans will be looser, and you will have more energy. Getting back to the Got Core DVDs, what I didn’t tell you is that I am including a fat burning eating plan with the workouts. So not only are you getting 8 complete 15 minute core workouts on two DVDs, but you are receiving a complete menu/eating plan.

Tracie, our nutritionist has provided you with 36 meals and snacks that are simple to prepare and delicious. Besides the meals and recipes, I am giving you a list of 50 healthy snacks that you and your kids will love. Lastly, a couple years ago I came up with 108 different things you can do to make this your healthiest year ever. Think of it as a challenge of the week sort of thing. You will get all of these bonuses, when you “name your own price” for the 2 DVD Got Core set and all the bonuses.

got-core-upright-graphicClick here to name your price and receive bonuses instantly

I mentioned this yesterday, but I am not limiting the number of DVDs you order for Christmas gifts all I ask is that you don’t go and try to resell them online for a profit. Thanks! Click here to get your abs really tight and flat.

 

20 “Core” Exercises To Get You Through The Holidays… Plus Name Your Own Price Sale!

By | Abdominal Training, Core Training, Uncategorized

Dustin I want a flat stomach, how do I get it?

OR…

I keep hurting my back and my doctor/PT says I need to strengthen the core how do I do that?

OR…

I am a runner or play other sports and after 15-20 minutes of activity, I feel like more core isn’t able to keep up, what can I do?

These are just a few of the questions I get related to core training.  I have obsessed about the subject since I was 13 years old. Read pretty much every book on the subject, 1 a dustindone so many core DVDs, and studied it in college and created fitness classes around core training specifically. I was even nominated and received an honorable mention in a national “abs” contest – haha the vanity in that. Luckily, I am mostly over the vanity of a flat stomach (but still want to keep a good six-pack up), and more concerned about making sure the core is functional to protect my back from getting injured.

I created a youtube video for you from one of my “Got Core” classes that I taught awhile back. It will give you at least 20 exercises that yougot-core-upright-graphic can start doing today to strengthening your core.  Click here to watch the video

I don’t believe it to be a coincidence that my #1 selling DVD of all time is my 2 disk DVD set called “Got Core.”  It has sold thousands of copies all over the world, and testimonials have come in from as far away as Europe and South America. On the surface it contains over 50 exercises that target the area, but it is much more then that…It is 8 workouts, each only 15 minutes long (who can’t create 15 extra minutes 3X/week). The workouts start out very basic and simple (to the level my 65 year old mom could do), and they slowly progress to level 8 which will challenge the most fit. [side note] I had my NFL friend try and he couldn’t do the hardest level.

The DVD set retails for $29.99 plus $4.99 S&H. A great value I must say and thousands have agreed with their pocket books. But for the Christmas season I want to try something I have never done before. I want to let you name your own price.  All you need for these workouts is a stability ball (55-65 cm will do) and maybe a weight for an extra challenge, but that is it.

Make a reasonable offer based on what you think they are worth to you, and I will have them shipped out. (If you feel like they are worth more then $29.99 feel free to offer more 🙂 )  Make me an offer!  With Christmas around the corner this could make a great stocking stuffer, so I am allowing you to get as many copies at that price, but I want to ask that if you do that, you won’t go and turn around and sell it on ebay, or other reseller site for a profit.

Flat stomachs are also made in the kitchen, click here for five tips to a flatter stomach.

 

Wendy

By | Behavior Change, Blog, bootcamps, Core Training, Fit Moms For Life Book, In-home workouts, Uncategorized
Today I want to share with you a story of Wendy, although she lives in my town, I have yet to meet her.  Her story reminds me that all it takes is some correct information followed by massive action.  Wendy, like many moms just didn’t know the right way to healthily lose weight and be healthier.  I am humbled that some words in my Fit Moms For Life book, and some of my workout videos was the start of a 67 lb weight loss journey, but more importantly, a beautiful mom of 4 kids finding herself and discovering that being overweight her whole life wasn’t something she had to live with.  Wendy I can’t wait to meet you soon and give you a big hug.  Your story has inspired me, and I know thousands of others who will read this.

Wendy before at over 200 lbs

Here is her story…

“I am 31 years old and a mother of 4 beautiful kiddos (ages, 10, 10, 5, and 3).  For as long as I remember I have considered myself “big boned” and seriously believed that I was just built bigger than other women.  I had come to terms with that and found a way to be happy with my body at the time.  Exercise and healthy eating was a foreign language to me too.  I never really understood how it worked and I never gave 100 percent to finding out either.  I have pretty much struggled with my weight since middle school.

My oldest 2 girls started to participate in a program called Girls on The Run last year (2011).  They were learning about positive thinking, healthy food, and finding inner strength to overcome obstacles.  Watching them finish their very first 5K last November was very emotional for me.  I was proud of them but, mad at myself for not being able to (or wanting to) complete that first 5k with them. I stepped on the scale at the beginning of this year (2012) and was 221 pounds.  I was mad that I let this happen.  How did this happen?  I didn’t even notice that I had put on that much weight.  I still feel embarrassed at times even now after losing the weight!  This year (2012) was going to be my year and I was going to take back my body and not let the chaos of my life to be my excuse.  My mom was also diagnosed with breast cancer for the second time which was pretty hard for me to deal with emotionally.  I wanted to make sure that I was doing everything I possibly could to be healthy and to be able to fight off anything that I could possibly have to deal with one day.

Click the book to buy it

I started to do a little research on eating better and basically the first 2 months of weight loss for me was trying to figure it out.  I started to add some cardio but, after a month I was not seeing any results on the scale or in the way my clothing felt.  I got an e-mail from Groupon with an offer on Dustin’s bootcamps and decided to read a little more about Fit Moms For Life.  I ordered the FMFL book and the Got Core video and started to put what I was reading in to action.  I had to schedule myself to be at the gym 3 days per week after work just to make sure I went.  My husband works nights so this was not always easy to do with all of my kids and then with my oldest 3 being active in sports and extracurricular activities after school.  I decided that I was not going to give up my gym time though.  I had spent the last few years worried about getting everyone else where they needed to be and never worried about how I was feeling or if I was taking care of myself.  My 3 gym visits (Tuesday, Thursday, and Saturday) each week consist of weight lifting and burst training.  I spent the other days doing the Got Core video, playing Zumba on our Xbox Kinect with my children, and running.  Sundays are usually my rest/cleaning days.

Wendy Before and After Losing 67 Pounds

I used the My Fitness Pal application on my phone.  Everything I ate, every time I worked out, every pound I lost I entered in to my daily journal there.  I also spent a lot of time journaling in a notebook about how I was feeling or if there was anything particularly hard for me that day.  I wrote personal goals for myself outside of just the obvious weight loss goal.  Sometimes it would be something as small as: read a book with the kids every night this week or to get one room cleaned each night during the week.  Other times there would be goals like: be able to do 50 pushups continuously in the next 90 days.  These types of goals helped me to motivate myself and they also taught me that I can achieve almost anything if I put my mind to it.

I also started to run with my daughters this year (2012) when they started the  Girls on The Run program again.  This was to be their 3rd time running a 5K in this program and there was no way that I was going to let them do it again and just stand by as a spectator.  I wanted to share that moment after crossing the finish line with them.  I also wanted to be able to encourage and motivate them as we all ran together.  I completed my second 5K to support Girls on the Run on November 10th with both of my daughters.

To date I have lost 67 pounds however, I am still hoping to lost another 10 to 15 pounds and am still working hard to tone my stomach.  Now that I have lost most of the weight I do have a harder time staying motivated at times.  I have found that by talking to others about my goals and challenges I face that I have been able to do a pretty good job still making it to the gym and eating healthy.  There are people that tell me “you better not lose any more weight” or “you are too skinny”.  I  just have to remember that this is my journey to be a healthier me and what other people think does not matter.  I can’t tell you how much losing this weight has changed my outlook on life.  I have energy after work now!  I don’t just sit on the couch and watch television any longer.  I am able to control my emotions at home and work a lot better too.  All of the extra energy I have now allows me to keep up with my energetic kids!”

-Wendy

Example Meals:

Day 1

Breakfast: yogurt, granola, berries (strawberries/blackberries/raspberries)

Snack: Banana

Lunch: Turkey Sandwich on whole wheat (onion, spinach, avocado or laughing cow cheese), Apple

Snack: Popcorn (plain)

Dinner: Grilled Chicken, Broccoli, half of a Sweet Potato

 

Day 2

Breakfast: Oatmeal, Banana

Snack: Orange

Lunch: Salad (Spinach, Onion, Turkey, Walnuts, String Cheese, Vinagerette)

Snack: Apples and Peanut Butter

Dinner: Grilled or Baked Fish (Halibut, Cod), Asparagus, half of a baked Potato

 

~Wendy

Some of My Favorite Ab Flattening Exercises

By | Abdominal Training, Core Training, Uncategorized

I think the number one request I get from my clients is to flatten their stomach.  While most of the flattening will take place by losing the fat around the midsection, it is very important to keep a strong core for an overall healthy body.  I think of a strong core as an insurance policy for you back.

My Got Core DVDs, have been one of the most popular sets of DVDs I have sold.  I am still selling the first one and then you get the second one for free. They make great gifts and have been responsible for alleviating or eliminating hundreds of my client’s lower back pain.  Click here to get one sent to your door step.

If you have an Apple product I have an awesome Flat Stomach Workout App for $1.99.  Click here to download.

Here is a great video showing some of my favorite core exercises.

Question of the day:  What are some of your favorite core exercises?

7 Stomach Toning Exercises You Can Do Right Now

By | Abdominal Training, Core Training, NBC Morning Segments, Uncategorized

got-core-upright-graphic1The past couple weeks I have been focusing on giving you as much information about attaining a flat stomach as possible.  My new Got Core program has been selling unbelievable, I am feel very blessed for the business, but more importantly knowing that there are 500 of you who have a tool in your possession that can really improve the quality of your life.  I know that sounds dramatic, but if you have ever struggled with serious back pain, or poor posture, I think you know what I am talking about.  I am not saying these core workouts will solve all your problems and guarantee you never experience back pain again, but the chances are much lower!

It was great to be back on NBC and it was awesome to have Sarah Carlson herself demonstrate the exercises.  Sarah is an amazing person and has achieved a killer body while facing a lot of adversity the past two years.  If you have been following our segments throughout the past 18 months, you will notice that she has lost over 25 lbs and about 6 inches off her belly.  Sarah works extremely hard at MamaTone, and with the Got Core DVDs and all the results she has gotten have been well deserved!

Here are some great core exercises you can do at home!

Here are the exercises (what each is working): Read More

How A Mother Of 4 Has Lost 3.5 Inches From Her Waist This Summer

By | Behavior Change, Lowerbody toning, Mindset, NBC Morning Segments, Uncategorized

momOne of the biggest things I preach to my clients is consistency.  Consistency with their workouts, consistency with eating 5-6 small healthy meals, consistency drinking enough water, consistency getting enough sleep, and consistently staying active.

Kim is one mom who has done just that this summer!  She has been coming 3X/week for the past 4 months to MamaTone without missing!  Through this summer she has gotten into the best shape of her life (or very close to it) and is creating a very athletic body through the process!

Remember, when you say you don’t have time, you are just lying to yourself.  What you should be saying is you aren’t making it a high enough priority.

For example, this past week I only sent out one blog post instead of the normal three.  I could say “I didn’t have time to spend writing a blog post,” instead I say “I haven’t made it a high enough priority, because I have been working very hard at getting all my indoor Madison Fit Fun Bootcamp locations secured and ready for October 1st when we go indoors, which is a higher priority for me right now.”

I got a call from CBS wanting me to come on air 12 hours later, so I called Kim and she was happy to assist!

In this video I show 3 great exercises that will work all the major muscle groups, tone the most muscle, and burn the most fat.

We also talk a little about the interval cardio.  At the end of MamaTone, sometimes I have Kim run at 8 MPH at 8% incline for 30 seconds.  She then rests for 30 seconds, and does it again.  She does 8-10 of those.  Try it out!

Another progression that I have Kim doing from that, is 10 MPH at 10% incline for 15 seconds, then resting for 45 seconds.  Again do 8-10 of those.  Try it!

treadmill

Of course treadmill sprinting isn’t the safest and isn’t right for everyone, but if you have good joints and feel comfortable on a treadmill you will definitely be challenged by this!

Kim’s body has been transforming each month.  Her stomach has gone down about 3.5 inches and has seen very noticeable toning all over the body.  Even her husband emailed me thanking me for helping her transform and create a very solid, tight, fit looking and feeling body.  You know it is working when the husband is enjoying the results. 🙂

dvd_webgraphic1If you liked the exercises you saw in this video, you would definitely enjoy my Read More

Stomach Toning and Flattening Home Workout Routine

By | Uncategorized

A flat stomach is on the top of the list when it comes to most desired body parts for both men and women.  Moms find it especially difficult to get their flat stomach back after having kids.

This is due to a couple reasons:

1.  Poor deep transverse abdominal activation:

Too many women think doing endless crunches is the way back to a flat stomach, but in many cases that is the last thing that you should be doing.  I have written articles and done videos on this topic in the past.Whenever I begin working with a mom to strengthen the core I start with the internal muscles and then go out from there, instead of worrying about the outer muscles only.

Why new moms shouldn’t do crunches part 1

Why new moms shouldn’t do crunches part 2

2. Stretched out skin: Read More