Sports Fitness Solutions Newsletter

Issue #023


Having great abs and a flat midsection is a goal that everyone today seems to want. Unfortunately it’s a goal that’s not always easy to attain.

So how do you reach this goal? It really comes down to tightening and toning the abdominal muscles and getting rid of the fat that covers them. Sounds simple, and it can be; but it takes a plan and it takes working the plan every day.

Here are some ideas to help you on your journey to those killer abs you want.

Start eating good natural foods each day. Include fresh fruits, vegetables, whole grains, lean meats, fish, poultry (with no skin), and nuts. Stop eating highly processed and junk foods. Why because these foods are full of refined sugar and high fructose corn syrup. These foods shouldn’t be in your diet if you want to be fit and certainly shouldn’t be in diet if you want to develop tight abs. Eliminating junk foods and highly processed foods from your diet will allow your body to maintain stable blood sugar levels, and this will alleviating your body's need to store excess sugar in fat cells in your body, especially around your midsection. The more natural foods you eat the better you will feel and the better you will look.

Don’t waste your time with all of the infomercials selling the next great ab exerciser or diet pill sure to give you the body you want. They simply don’t work. Great abs are gotten through effective workouts and proper nutrition. There really is no magic to it. So don’t waste your time or your money when you can save both and reward yourself when you reach your fitness goal.

Start by doing a program of challenging strength training abdominal exercises at least three times each week. Your abs are like any other muscle in your body—they need to be consistently challenged in order to become stronger and tighter.

Include a program of high intensity interval training for your cardio workouts. Use intense bursts of cardio in your workout, rather than a slow cardio workout. This type of workout will increase your metabolism and that will attack and reduce your stored fat.

Target your lower abs in your program, it’s an important part of your abs program. You can do exercises such as V-Ups to help. They’re easy to do and effective. To do them you simply sit on the edge of an exercise bench; lean back to a 45 degree angle. Extend your legs out until they are level with the floor. Then you simply exhale and bring your knees and upper body close together, while contracting your abdominals. Inhale as you slowly release your legs, returning them to the starting position.

Don’t forget to work your core. A strong core is key to having flat, tight, killer abs; be sure to incorporate core strengthen training in each of your workouts.

So there you have it, a few ideas to help you achieve those killer abs you promised yourself. Remember there’s really no magic to it. You simply need to develop a plan and then execute the plan. You can do it. If you have any questions to get you started or along the way, please contact me I’m here to help.

Until next time, remember “Stay Fit You’ll Feel Better.”



I found another great recipe that I think you'll like. This stew is perfect for a cold winter day. It is packed with antioxidant-rich vegetables and fragrant spices. It tastes great and is super for you. I hope you enjoy. I know my family and I did.

Serve this stew over a scoop of cooked quinoa or whole grain brown rice. Yield: 6 servings

Here's what you need:

1 1/2 cups plus 3 tablespoons water or vegetable stock, divided

1 large size yellow onion, finely chopped

2 large size red bell peppers, seeded and chopped 2 or 3 garlic cloves, minced

1 teaspoon agave nectar or pure maple syrup

1 teaspoon ground coriander

1/2 teaspoon ground cinnamon

1/2 teaspoon ground cumin

1 teaspoon grated or minced fresh ginger

1/2 teaspoon saffron

2 medium size sweet potatoes or garnet or jewel yams, peeled and cut into 1/2 inch cubes

1 can (15oz) diced tomatoes, undrained

1 can (15oz) chickpeas drained and rinsed

Salt and pepper to taste

Heat 3 tablespoons water in a soup pot over medium heat. Add onion, peppers and garlic, and cook for 5 minutes. If the water begins to evaporate, add a little more.

Stir in the agave nectar, coriander, cinnamon, cumin, ginger and saffron and cook for 1 minute, stirring constantly. Add sweet potatoes, and stir to coat. Stir in tomatoes, remaining 1 1/2 cups water and chickpeas. Bring to a boil, then reduce heat to low.

Simmer until sweet potatoes are tender, about 30 minutes. Season with salt and pepper, then serve over quinoa or brown rice.

Nutritional Analysis: One serving equals: 141 calories, 1g fat, 29g carbohydrate, 6g fiber, and 6g protein.