Apr 19 2012
What makes you beautiful? Your eyes? Your legs? Your abs? Or is it something deeper?
For me, what makes me beautiful is that I am a mother of a teenager, but I have found my way to abs through discipline, hard work and consistency.
It’s not the abs that make me beautiful, it’s the hard work and discipline that I know it took to get them. It’s the feeling of accomplishment, success and being proud of myself. That’s what makes me beautiful and I want to inspire you to feel the same way about yourself.
You don’t need any equipment for this workout. It’s just you and the floor. You have what you need. Now create the will within yourself to do it. I can show you how, I can motivate you and I can show you it’s possible through my own example. You are the one who actually has to do it for yourself.
Remember that no matter how hard you work out, you cannot undue your nutritional choices through exercise. It is not calories in and calories out.
When you choose foods that aren’t optimal, you cannot undue the chemical changes that happen within your body with exercise. Remember chemistry from school? Remember watching chemical changes take place in lab class? There are chemical changes that happen in your body when you eat and drink.
Exercise doesn’t undue those chemical changes. If you want abs you need to fuel your body properly with exercise and diet. Hydration, adequate rest, and a positive outlook all help too. It’s a complete lifestyle.
xoxo ~ Cori
Ab Workout – What Makes You Beautiful?
SONG: One Direction – What Makes You Beautiful
|Time: Personal Best! As long as it takes.|
|Workout Type: Rep challenge.|
|Workout Exercises: 4.|
Get your gear:
No gear needed.
Just your own body and a decision to get it done.
Buy the same nutrition products as me:
Get your protein here
Get your super greens here
Get your PB2 here
Get your egg whites here
Get your tea here
Ab Workout – What Makes You Beautiful?
4 exercises. 20 reps of each. Beginners can go through just once. If you’re more advanced I want you to repeat each set before you move on. I go through a total of 4 rounds and my abs felt awesome. It took me just about 20 minutes to get through it 4 times.
Remember to post your scores! I want to know how you did! Keep track of your workouts so you know when you’re making progress!
Always warm up with a dynamic warm up before any workout!
Reverse Crunches with Legs Straight:
20 – 20 – 20 – 20
Lay on the ground. Keep your legs straight, lower them until they hover over the ground, then lift them toward the ceiling. Lift your bum off the ground as high as you can, even if that’s only a quarter of an inch, and squeeze your abs tight.
Reverse Crunches with Knees Bent:
20 – 20 – 20 – 20
Lay on the ground. Keeping your knees bent, lower your legs until your toes hover above the ground, then lift your knees toward the ceiling. Lift your bum off the ground as high as you can, again, even if that’s only a quarter of an inch, and squeeze your abs tight.
V-Sit (Modified with Knees Bent):
20 – 20 – 20 – 20
Keep your abs tight and squeeze it all in. Keep your chest up as you bring your knees in. Keep your back long and tall. Just starting out? Place your hands on the ground back behind your bum. Ready to go more advanced? Try moving your hands forward, reaching out on the ground past your bum. Want to go even more advanced? Lift your hands up and reach out in front of you the entire time.
Single Leg Climbs or Single Toe Touch V-Sit:
20 – 20 – 20 – 20 right
20 – 20 – 20 – 20 left
Just starting out? Try the leg climb. Are you advanced? Try the Single Toe Touch V-Sit. They are the same movement, just different variations designed for different ability levels. Both are single leg, so you have one leg bent and firmly planted into the ground the whole time. With leg climbs, you simply climb your leg and try to tap your toe and the top. You allow your leg to assist you up. With the toe touch v-sit, you do the same movement without climbing your leg. Try to touch your toe at the top and really squeeze your abs tight, drawing them in.
You don’t need any equipment. You just need your own body and the ground. Make a decision to do it. Abs don’t come easy. It’s the hard work and the feeling of accomplishment that makes you feel proud of yourself and beautiful once you have reached your goal. I have to put in the work to make it happen. My work here is done, now it’s your turn.
Post your time! Post how many sets you got through! Try to come up with a way to make the exercises even more challenging! Try to have better form than me!
I like to post something about cardio and nutrition at the end of every post because it is important.
Cardio and nutrition are going to be two of the most important parts of achieving your results, no matter what what your goal is. You can not work off your nutritional decisions with exercise. What? You can’t eat a donut, then just do 2 hours of cardio and *poof* it will be like it never happened? That’s what I’m saying. Come on. No. You can’t.
Your body doesn’t work like a simple addition or subtraction problem. It is not calories in vs. calories out. What you eat has a chemical effect on your body. Even if you do cardio to ‘burn it off’ the chemical effect is still present. Different sugars have an affect. Different proteins have an effect. Different fats have an effect. When you take a vitamin, you understand that it has an effect in your body that cardio will not ‘work off,’ right? Food works the same way. Different foods have positive and negative chemical effects within our body. You can’t just work them off.
You have to unlock and unleash the body fat by working with your body in every aspect. Your body works in harmony like a symphony. When one instrument is off, the entire song doesn’t sound right. A good steady drumbeat can’t make up for a guitar that’s out of tune. 2 hours of cardio cannot make up for a donut. Or pizza. Or macaroni and cheese. Or wine and a baguette. Got it?
I do a minimum of 45 minutes of stairs with intervals as cardio each and every day. When I’m trying to lose fat I usually do two separate 45 minute cardio sessions a day. Even while I have been recuperating from the car crash, I have still been able to do at least one session of my daily cardio. I love my cardio and I like to stay conditioned. I personally prefer to do a little more cardio than the average figure competitor, then also eat a little more. It takes more time and effort, but I feel the pay off is well worth it. The pay off is that I feel awesome. I feel energized by cardio. I love it.
Post Workout Nutrition
When I was trying to gain muscle I finished every workout with a protein shake, animal protein, and some complex and simple carbs. These are healthy choices for gaining or for performance. These are not the right choices for me for trying to lose fat, define and sculpt muscle. Trying to define and sculpt muscle is different from gaining muscle. This means I need to eat something different.
When I am trying to lose fat and sculpt muscle, I am much more strict with my diet. Only true food sources. No protein powder.
I finish up every workout with lean protein from true food sources (a little red meat, white chicken, white fish and egg whites are best) and some dark green veggies or Super Greens mixed with water only. Again, no protein powder. If you are a vegetarian you would most likely need to supplement with protein powder. If you are not, let me say again that true food sources work best for losing body fat.
Even when I am trying to lose fat, I still FEED my body.
Want more information about nutrition? Check out BPM.tv Nutrition 101.
You can also look at my current personal fat loss diet in order to get ideas on how to develop your own nutrition plan.
You can click on the link to my fat loss diet to get details about what works for me, but here is the basic breakdown.
This is my meal plan while I am trying to lose fat and define muscle. My carbohydrates come from complex sources only and are kept to about 100 grams per day.
My sugar is kept at about 18 grams per day. That’s it. That is less than what is in one banana. That means fruit is not in my fat loss nutrition plan. My sugars come from minimal amounts that naturally occur in veggies and in the complex carbs I eat each day. No matter what your goal, I highly recommend you watch your sugar intake, even ‘healthy’ sugar like fruit, and moderate it to a minimum based on your own personal goals.
My protein is kept at about 250 grams per day and comes from high quality, organic, free range (or wild) lean animal sources. My fats are kept at about 40 grams per day and come from my protein and complex carbohydrate choices (not additional plant sources like olive oil, coconut, nuts, or avocado).
That equals about 1800 calories per day. I don’t drop it much lower than that.
I eat natural, organic, whole foods that I cook myself, or if possible I eat them raw. I drink 1 to 2 gallons of water and a couple cups of either coffee or tea. There is no mysterious, magical diet. If you want to lose bodyfat you need to eat a fair amount of lean protein and A LOT of green veggies at every meal. Period.
Did you like this post? Tell me in the comments!
Please share your thoughts and questions in the comments. Don’t be shy! Your comments may help to inspire another. Your questions may help someone else who has the exact same question, but is too shy to ask. I love hearing from you!
Try to come up with a way to make the exercises even more challenging! Try to have better form than me! Let’s inspire each other.