Issue #053

MERRY CHRISTMAS - The 12 Days of Christmas The 6-Pack Abs Edition

It's the start of the Christmas Season and I already know what's on your list this year, and it's not something you can buy at the mall or on line. You're wishing for 6-Pack Abs aren't you. Well I hate to see anyone dissappointed, especially at Christmas time so I've put together "The Twelve Days of Christmas The 6-Pack Abs Edition" just for you.

On The First Day - Give yourself the gift of Burpees

Created in the 1930's by psychologist Royal H. Burpee, the burpee is an intense full body exercise that helps burn fat and tone muscles. A burpee is done in the following 5 steps: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to squat position. 5) Jump up with arms overhead.

On the Second Day - Give yourself the gift of Fiber

Stocking up on fiber will do wonders for your abs. High fiber foods are nutrient dense and low in calories. Try these high fiber favorites: raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots.

On the Third Day - Give yourself the gift of a Medicine Ball

The first medicine balls were created in Persia over 3,000 years ago, the original Medicine Balls were sand filled bladders and were used by wrestlers as part of their conditioning. Today you can get the same rippling abs by incorporating medicine balls into your exercise routine. Do a sit-up holding a medicine ball at your chest then throw it to a partner as you raise your chest toward your knees; or hold a medicine ball with arms straight up in the air as you do crunches.

On the Fourth Day...Give yourself the gift of Reduced Salt

Too much salt leads to water retention, and water retention spells disaster for your six pack. Pay attention to the sodium content of your food. Limit salt intake by not eating packaged foods and by putting down the salt shaker.

On the Fifth Day - Give yourself the gift of Oblique V-Sits

How do I do V-Sit up? Not to worry, to incorporate Oblique V-Sits into your routine in 3 simple steps: 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side. It's a great exercise.

On the Sixth Day - Give yourself the gift of Lean Protein

Along with fiber, your meals should be packed with lean protein. This will help support muscle growth while controlling blood sugar,all important factors when it come to washboard abs.

On the Seventh Day - Give yourself the gift of Sprints

The days of long slow cardio sessions are long gone. We now know that short intense bursts of cardio is the ideal way to melt fat. Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear.

On the Eighth Day - Give yourself the gift of No Sugar

I know, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. If you really want washboard abs, then say no to sugar. Sorry I didn't make the rules.

On the Ninth Day - Give yourself the gift of Hanging Leg Raises

This is one of the most effective ways to strengthen your abdominals. 1) Hang from pull-up bar with legs fully extended. 2) Exhale and drive your knees up toward your chest. 3) Inhale as you slowly lower your legs back down.

On the Tenth Day - Give yourself the gift of No Grain

If you're serious about that six pack then put down the bread basket. Grains are full of insulin, spiking carbohydrates, the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables. I love great bread too; but it doesn't help our abs.

On the Eleventh Day - Give yourself the gift of Mountain Climbers

Here's another intense exercise that really targets your abs while also burning fat. 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat. Great exercise.

On the Twelfth Day - Give yourself the gift of Washboard Abs

If all else fails contact me about my programs that will get you those washboard abs that are on your Christmas List. You can do it, and I can help.

Here are 3 Bonus Tips for a Fit Holiday give them a try and you enjoy the holidays as well as your fitness. Never go to a party with an empty stomach. Fill up on a healthy meal before you ever leave home. Don't skip your workouts, regardless of how busy you are. Make it a priority. Finally when you indulge, be controlled. Never participate in mindless munching or "grazing" it will result in disaster.

Until next time, remember "Stay Fit You'll Feel Better."



Cranberry Tuna Salad

Tuna is a great source of protein and here's an easy recipe for tuna salad that's both healthy and tasty. Give it a try and let me know what you think.


2 cans Albacore Tuna, packed in water

2 celery stalks, chopped

2 Tablespoons low fat mayonnaise

1/4 cup dried cranberries

1 teaspoon dried dill weed

Drain and flake tuna in a medium bowl.


Add all of the ingredients and mix until well combined. Make up as a sandwich, wrap, or as I like it in fresh crispy lettuce leaves.


One serving equals: 195 calories, 9.6g fat, 273mg sodium, 9 carbohydrate, 1g fiber, and 17g protein