Tips for a Ripped Six-Pack

Stop neglecting your abs training. These six strategies will help you retool your training to get the midsection you want.

A lean, deeply-chiseled set of abs is — without fail — right at the top of every M&F reader's wish list. Quite often, the promise of a killer midsection is the only mental motivation they need to push through a tough workout or to chew through another high-protein, low-flavor meal. Yet in a recent poll conducted right here at muscleandfitness.com, an astonishing 46% of you said that abs and obliques are the muscles you tend to slack off on the most.
While diet is certainly the main factor in getting that shredded look in the middle, training your abs with regularity is also important. Regular abs training not only helps you achieve that M&F cover model look, but it boosts your overall core strength, making you stronger on all the lifts that burn the most fat such as the squat, bench and deadlift.
Here are 6 tips to help you conquer your abs neglect.

1. Train abs, calves and forearms together

The big-boy lifts — the ones that build the most muscle — are quite understandably the priority for most guys at the gym. The problem is, once you're finished squatting, leg pressing and benching yourself to complete exhaustion, you probably don't want to dive into an abs session. To remedy this, M&F Fitness Director Jimmy Pena, MS, CSCS recommends scheduling one session a week for abs, calves and forearms. "Training all of these bodyparts together in one session ensures that you're attacking them with the utmost intensity," he says. "No need to worry about being too tired to get to them at the end of your workout."

2. Do your abs at home

The good thing about abs is that they can be trained anywhere. "If you find spend some time at night watching television, promise yourself to do abs during all commercial breaks," says M&F Senior Science Editor Jim Stoppani, PhD. Cycle between reverse crunches, oblique crunches and regular crunches for sets of 12-20 reps. You can also do this at the office. Every hour drop to the floor and cycle through these three exercises. (Note: This works best if you have an office with a door, or if you're not concerned about your coworkers thinking of you as a body-obsessed lunatic.)

Readmore → Tips for a Ripped Six-Pack

Taking your fitness to the next level

When you first decide to start working on a fitness program, it's usually baby steps that we focus on while increasing mileage, cutting out certain foods and increasing others. 

As you begin to get fitter and feel healthier, the prospect of actually lining up for a race is now seemingly becoming a reality.  New goals are being reset and now the drive for an even 'better' you by testing your fitness level is the next real step.

Even if the thought of racing just doesn't appeal to you there are still ways to set goals and work towards them. Timing yourself around a neighbourhood loop by tackling some never ending hills is a couple of ideas that I like to do myself.

If entering a race does tickle your fancy then sit down and work out a plan.  Don't make it too hard for yourself by not allowing enough time.  12 weeks is a good estimate and this allows downtime for illness and recovery sessions.

As race day approaches, it's helpful to start thinking about the nuts and bolts of logistics.  Lots of people means crowds and traffic delays, parking problems and anxiety. Relax by knowing before hand what you're going to do.

Know things like where the nearest toilet is and what clothes you will wear.  Big races such as the City to Surf actually collect all strewn off clothes and give to charity so it's a great way to stay warm right up until the gun goes off.

Try to eat a 'normal' dinner and breakfast and leave untested energy foods and drinks for training. Keep a water bottle handy and rehydrate the day before and morning of to allow for sweat loss.

If you've done the training then now's the time to freshen up by tapering.  Tapering is the decrease in training volume but still giving your body reminders with short bursts of speed to keep the muscles firing.  Generally the longer the race the bigger the taper.

Set your gear out the night before and allow enough time in the morning to wake up, eat and digest breakfast and loosen up with some stretching. Butterfly's are probably starting to make themselves known but nervousness is a good thing as it gets the adrenalin going and blood pumping through our muscles. As long as you keep the level of nervousness in check, because yes there is such thing as too much!

Make your race just that, your race.  Set your pace and don't let anyone else dictate it.  You know what you're capable of and chances are others around you will start off way too hard and leave little in the tank to get to the finish.

This is where it gets really good.. seeing the finish..a very addictable feeling and I bet before you wake up the next day there are already thoughts of your next challenge swirling around!

 

pic via rapid ascent

Readmore → Taking your fitness to the next level

Put on your Sunday's best for this workout!

Oh boy I have something special for you today!  If you missed a workout video that went viral this week then let me get you up to speed.

Yes.....she is quite serious.  Joanna Rohrback is a 61 year old from Florida who developed the Prancercise program back in 1989 which is about liberating ourselves from the fitness chains and defined as 

 

a springy, rhythmic way of moving forward, similar to a horse’s gait and ideally induced by elation

 

Strange but true. Horse's gait...perhaps even a camel...

 

It was virtually unknown until, with the help of social media, it has turned into one of those wacky workouts that have fans uploading their own "prancing workouts". Unfortunately most of the attention seems to be cheap shots (I wonder why) but she does have some solid principals in her book which talks about eliminating foods that will induce us to crave more all the time and increase our appetites instead of satiating them.

 

I think it's cute and anything that gets people out there and moving is a positive!

What do you think? Something you'll lace up your shoes for?

 

Readmore → Put on your Sunday's best for this workout!

Healthy hearty thermomix beef minestone

How easy are soups in the thermomix?  Really. I cannot believe it has taken me nearly a year to actually make one, but now the drought has been broken I expect to make a lot more this winter!

I was searching for a healthy recipe and came across one in "Healthy eating with Cyndi O'Meara"  for this hearty minestrone soup.

I am a fan of thick soups that give you some to chew on (hence the word "hearty") and this recipe can easily be adapted to making on the stove top.

Hearty beef minestrone soup

Ingredients

1 small onion
2 cloves garlic
2-3 rashers of rindless bacon (fat removed)
20 gm oil
1 small carrot, diced
1 celery stick, sliced
1/2 zucchini, diced
250gm topside beef, fat removed and cubed
400gm can crushed tomatoes
1 tbsp. TM stock concentrate or beef stock cube
500gm water
1 can cannellini beans, drained
100gm small soup pasta
few springs parsley to garnish
salt and pepper to taste

Method

1.  Place onion, garlic and bacon into TM bowl and chop for 1 second on speed 6
2.  Add oil and sauté for 3 minutes at Varoma temperature on speed 1
3.  Add carrot, celery, zucchini and beef and cook for 4 minutes at 100 degrees on reverse + speed soft
4.  Add tomoatoes, stock and water and cook for 8 minutes again at 100 degrees on reverse + speed soft
5.  Add beans and pasta and cook for a further 12 minutes at 100 degrees on reverse + speed 1
6.  Allow to rest in the TM bowl for at least 20 minutes for flaovours to blend. Garnish with parsley 7.  and serve with a side of toast.

 

So, now I'm on a roll what are some other good soups to make in the therme?

Readmore → Healthy hearty thermomix beef minestone

5 super foods you will be hearing more of

Just when I thought my little 'superfoods' basket in the pantry was overflowing, along comes the next flood of nutrient dense superstars to make it to mainstream health food stores. When I say 'new' I do mean new to the general population and that you don't have to live in the Peruvian mountains or the Amazonian jungle to obtain them.

Here are 5 that I have come across lately

 

 1. Camu camu berry

This is a small reddish purple, extremely tart fruit which grows in the Peruvian Amazon. Traditionally it was used as a folk medicine but has become popular in western cuisine diue to high levels of vitamin C (30-60 times an orange), antioxidants, vitamins and minerals.

It's easiest to consume in a powdered, freeze dried form and used in breakfasts, drinks and smoothies

 2. Golden berry

Otherwise known as gooseberry, ican berry..whatever you choose to call these sweet-sour flavoured berries they are sure to delight your tastebuds.

High levels of antioxidants as well as Vitamin A, C, protein and phosphorus are claims by the berry plus the fact that they are naturally low in sugar. 

Sundried goldenberries can be found in health stores and used as snacks, in salads,, breakfasts, sweets and desserts

3.  Sacha Inchi

This is an Amazonian seed which looks and tastes like a peanut. It's an easily digestible form of protein and contains dietary fibre.  The main attraction of these seeds is their the highest known source of healthy plant based omega - 3 fats on the planet! (13 times that of salmon, gram for gram).

You can eat them roasted or use as an oil for cooking, and goes well in sweet or savoury dishes.

4. Matcha

The new green tea on the block, this tea's power is so super because entire leaves are dissolved in water rather than steeped in bags. Instead of throwing away the leaves, you ingest all their antioxidant powers. 

The green tea possesses antioxidant levels 6.2 times that of goji berries, 7 times that of dark chocolate, 17 times that of wild blueberries, which is quite amazing!

Matcha  is available as a concentrated powder and can be found at health food stores.

5. Black rice

Highly treasured in ancient China, Black Rice was reserved exclusively for emperors and nobility as it was believed to ensure their good health and a long life.

It has a delicious rich nutty taste and a chewy texture that suits a wide range of meals.

Black Rice is a wholegrain and has been referred to as a “super food”. It contains essential vitamins and minerals including niacin, thiamin and magnesium as well as being a source of dietary fibre. Its delightful dark purple colour is due to natural anthocyanin which also gives blueberries and blackberries their dark colour.

1. via 2. via 3. via 4. via 5. via

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My top 6 things to do with kids in Hawaii

When you travel abroad it is always a concern that the kids are going to lose interest and just want to come home.  It can really make or break a good holiday if the kids are happy and less prone to whinging, which is why Hawaii was absolutely perfect in every sense.

 

Yeh, yeh I'm a little biased because I love Hawaii and all it's water wonderland activities but it really is chock full of fun and inexpensive ways to keep the kids busy and entertained. 

 

Staying in Waikiki is your best bet.  Sure it's in the hustle and bustle but if you stay on the fringes it's not too bad.  This way you're getting the best of both worlds with resort pools, other kids company yet still close to shopping malls (yah!) and local attractions.

 

The Hawaiian vibe is so mellow and at no point do I ever feel threatened walking down the street even during the evening hours.  They really do take care of their "Keiki's" in the way of meals at restaurants and just general getting around.

These were our top picks of things to do in Hawaii with kids

1.  Snorkeling - take your own gear or hire it, it's what's under the water that counts.  We skipped the tourists at Hanauma Bay and chose to swim with the fishys at Shark's Cove on the North Shore.  It was far less crowded and untouched.

2.  Bubba Gump - We chose to eat here a couple of times, once at Lahaina in Maui and then at Ala Moana in Waikiki.  The atmosphere is typical American and kids menus super cheap at $4.95 which includes burger, fries, fruit and jelly cup.  Mountainous salads were my choice and the shrimp is cooked to perfection.  The Cheesecake factory was another favourite and we rolled out of that restaurant the meals were so huge!

3.  The Aquarium  At just $6 for kids and under 3's free this is great value.  I recommend you go not long after you arrive so the kids can get a feel and appreciation of what lies beneath.  Hands on activities like holding hermit crabs and face to face encounters with the tanks makes for a fun couple of hours.

4. The Zoo - Again under $10 for the children and super close at the Diamond Head end of Waikiki, this zoo has all the animals you would expect at any national zoo.  It can get superhot so try and go on an overcast day but other than that, you can easily get lost in here for the entire day!

 

5 and 6 - Snowcones and fireworks - If your travelling to the North Shore of Oahu be sure to stop in at Haleiwa for a snowcone.  Until you try one of these you will never believe shaved ice can be so smooth.  With millions of flavours to choose from they are the perfect treat on a hot day. 

 

The fireworks from the Hilton Hawaiian Lagoon are magical.  We stayed in an apartment next door so were lucky enough to watch 2 of these shows (every Friday night) from our balcony.

Oh and be sure to take some time to yourselves as well.  Sit back and take in the fact that having kids adds to the adventure of a holiday, seeing it through their eyes can make it so much more fun.  But, travelling with kids and extra luggage...yes well there's has to be cons to everything ;)

Now it's your turn.....Where has your favourite family holiday been to and why?

Readmore → My top 6 things to do with kids in Hawaii

Chocolate berry apple crisp

Arriving home from 3 weeks in Hawaii to a bitter cold snap of weather has been a struggle to say the least.  Yes, I wanted to jump back on the plane to the warmth and long days that we had so gotten used to BUT I've decided to embrace the season and just get on with it.  What a better way to start than in the kitchen!

Nothing makes me want to get busy in the kitchen than a bit of winter in the air, so I started tonight with a bang making minestrone soup and this delish chocolate berry and apple crisp.  It is crumble of sorts but what makes it good is it's not of the traditional kind but this one is gluten, dairy, nuts and egg free.

Ingredients

Fruit base

+ 3 apples peeled, cored and diced
+ 2 tablespoons brown sugar
+ 3 tablespoons rice flour
+ 1 tsp cinnamon
+ 1 cup frozen berries (I used raspberries)

Topping

+ 1 cup rolled oats
+ 1/2 cup brown rice flour
+ 4 tablespoons grape seed oil
+ 2 tablespoons brown sugar
+ 1 tsp cinnamon
+ 1/3 cup shredded coconut
+ 1/2 cup dark chocolate nibs or cocao nibs

Method

+ Preheat oven to 180 degree in fan forced oven

+ In a bowl combine the apple, sugar, flour and cinnamon. Gentle add in berries.

+ Pour the mixture into a baking dish

+ Combine the oats, coconut, flowur oil, sugar and cinnamon in a bowl and sprinkle the crumble over the fruit base evenly.  Sprinkle the choc chips over the top

+ Bake in oven for 40 mins until crisp.

What's one dessert that you make first up at the hint of winter?

Readmore → Chocolate berry apple crisp