Flat Ab Challenge Week 3

Welcome to week 3! You have made it this far! This is a good week to check in. Re-weigh yourself, take your measurements, get some halfway photos!

A few people requested I do the full exercise in the video, so this week, you will find 30 seconds of each movement in the video. There are only five movements, each done for 30-60 seconds. Make sure you do the exercises three times with a minute break in between!

https://fbcdn-video-p-a.akamaihd.net/hvideo-ak-xfp1/v/t42.1790-2/10491403_651109341672712_158684041_n.mp4?oh=e613ea6b830722c01638fe58137c5c30&oe=542A0ACC&__gda__=1412041164_ef621d844a54e94c2d191173791e923a

Wednesday is the first of the month! Let's try a real challenge: For the first three days of the month (Wednesday-Friday), I challenge you to give up all processed foods and white sugar. Increase your intake of water, fruits and vegetables. If you get a really bad craving for sugar and just cannot stay strong, drink a glass of milk. This should help curb your cravings!

As always, here is the suggested recipe for the week. It is getting colder out due to the new season, so here is an incredible paleo chili recipe I made last week; honestly, it tasted phenomenal! I highly recommend you give it a try!

AIP Carrot and Sweet Potato “Chili”

Photo and recipe thanks to Mickey Trescott

AIP Carrot and Sweet Potato "Chili"

Prep time

30 mins

Cook time

45 mins

Total time

1 hour 15 mins

Serves: 5-6

Ingredients

• 2 tablespoons solid cooking fat
• 1 onion, chopped
• 8 cloves garlic, minced
• 1 tablespoon fresh thyme
• 2 cups carrots, cut into large chunks
• 4 cups sweet potatoes, cut into large chunks
• 4 cups bone broth
• 1 teaspoon sea salt
• 2 pounds grass-fed ground beef
• 1-2 avocados
• cilantro for garnish

Instructions

1. Heat your cooking fat in the bottom of a heavy-bottomed pot. Add the onion and cook for a few minutes, until translucent. Add the garlic and thyme and cook for another couple of minutes, stirring.
2. Add the carrots and sweet potatoes and cook for 5 minutes, or until gently browned. Add the bone broth and sea salt and bring to a boil, cover and then simmer for 20 minutes, until the vegetables are soft.
3. Meanwhile, cook the ground beef in a skillet until thoroughly cooked throughout and browned. Set aside.
4. When the vegetables are finished, add the ground beef and stir to combine. Continue cooking for another 15 minutes covered at a simmer. Serve each bowl garnished with avocado slices and fresh parsley.

Flat Ab Challenge Week 2

One week done! Onto week 2. I hope you are all feeling terrific and really focusing on what you are putting into your body and how you are promoting strong abdominals in your activities of daily life.

I have new exercises for you this week. Last week, a few people came to me and commented that they didn't know how they were supposed to perform the last group of exercises. In the video, to keep it short, I show you each movement and the basics of how to do them. After you know what you are doing, pause the video and perform one set of each of the movements for 30-60seconds/movement. It should take between 2:30-5 minutes total. After you finish, rest for thirty seconds and repeat the set. Please remember: This is your workout. Only perform the movement for the amount of time that you can keep proper form. Also, take breaks and grab water if you need it. If you want to make it more challenging, come to a class! If you have pain associated with any of these exercises, either modify or substitute for another exercise. Sometimes, it is difficult to find an exercise that works the same muscles if you need to substitute. Feel free to email me and I can send you some suggestions: pureawesomenesspilates@gmail.com.

https://www.youtube.com/watch?v=q3xpTBuz9Uc&feature=youtu.be

Try to add 10-15 additional minutes of cardio to your current activity every day. Remember, always strive to improve!

Food wise: Did you know that almonds help decrease belly fat? They fill you up with healthy fats that help burn flab and build muscle! Here's a recipe from Self.com that helps promote flat abs. This specific recipe only makes one serving, so if you are making it for more than yourself, be sure to multiply the recipe.

Black Bean and Almond Pesto Chicken

INGREDIENTS

1/4 cup packed fresh basil
2 tablespoons slivered almonds
2 tablespoons canned black beans
1 clove of garlic, chopped
2 teaspoons extra light olive oil, divided
1/4 teaspoon salt, divided
1 boneless, skinless chicken breast (about 6 oz)
1/2 large zucchini, thinly sliced
1/4 cup cherry or grape tomatoes, quartered
1/2 cup cooked brown rice (left over from Tuesday's dinner)

PREPARATION

In a mini-chopper, blend basil, almonds, beans, garlic, 1 tsp oil and 1/8 tsp salt until mixture is combined but chunky. Heat oven to 400°. Heat a small ovensafe skillet over high heat. Add remaining1 tsp oil. Sprinkle chicken with remaining 1/8 tsp salt. Cook chicken until it browns, 2 to 3 minutes. Move chicken to one side; add zucchini and tomatoes. Top chicken and vegetables with pesto. Cover and bake until chicken is cooked through, 12 to 14 minutes. Cool 5 minutes, then slice chicken. Place rice in an airtight container; top with chicken and vegetables and refrigerate until ready to serve. When ready to eat, microwave on high 2 to 3 minutes.

Flat Ab Challenge Week 1

I want to start this post by saying: THIS CHALLENGE IS NOT ABOUT STARVING YOURSELF OR LOSING INCHES QUICK. This is about changing your habits, what you eat and the way you treat your body. Throughout the month, I will be uploading homework you can do three times a week at home on top of your regular cardio exercise (I recommend twenty minutes or more 4-6 days a week, depending on your current level of activity). Don't come into this challenge saying, "Man, I have so many inches to lose. I'm going to cut everything but vegetables from my diet, workout 3 hours a day and only eat 900 calories a day." That approach is the best way to lose some quick weight then put it all plus more on as soon as the challenge comes to an end. It's not sustainable. Don't even go there, folks.

Throughout the month, I encourage you to keep track of your food calories and the calories you burn through physical activity. I do this through an app called MyFitnessPal. It's awesome; you can track everything you eat and see how much you lose by walking for 12 minutes. If you want accountability, you can add me and fix your settings so I can see your daily food journal. My username is: itriharder. Add me!

Alright, so here it goes! Welcome to the Pure Awesomeness Flat Ab Challenge! I'm so excited to have you all participating.

Below is a video of exercises for week 1. I recommend doing each move for :30-:60 seconds. After completing the set, take a one minute break and repeat two more times. Do this 2-3 times a week on non-consecutive days.

Here is a fun recipe from Fitness Magazine, which includes foods that help banish bloat in the stomach. Try it out and let me know what you think!

Lemon-Walnut Chicken

Prep time: 10 minutes
Cook time: 10 minutes
Makes: 4 servings
Ingredients
2 tablespoons very finely chopped parsley*
2 tablespoons very finely chopped toasted walnuts*
1/4 teaspoon finely grated lemon zest
4 medium skinless, boneless chicken breast halves, pounded to 1/2-inch thickness
2 teaspoons all-purpose flour
1/2 teaspoon salt
1/2 teaspoon black pepper
1 tablespoon extra virgin olive oil
3 tablespoons diced shallots
1/4 cup low-sodium chicken broth
1 tablespoon fresh lemon juice, plus lemon wedges for serving
1 1/4 cups brown basmati rice, steamed
Directions
1. In a small bowl, mix together the parsley, walnuts, and lemon zest. Dust the chicken with the flour and season with the salt and black pepper.
2. In a very large skillet (or two medium-large skillets), heat the olive oil over medium heat. Add the shallots and saute until they begin to turn translucent, 1 minute. Push the shallots to one side of the pan, add the chicken breasts, and cook until golden, about 2 minutes per side.
3. Pour the chicken broth and lemon juice into the pan. Cover, and let simmer over low heat until the juices run clear when the chicken is pierced, 3 to 4 more minutes.
4. Use tongs to transfer the chicken to a serving dish, leaving the liquid and shallots in the pan. Bring the liquid to a boil over medium heat and stir until thickened, 1 minute. Stir in the parsley mixture. Pour the sauce over the chicken and serve over the rice with the lemon wedges.
*Use a mini food processor to reduce chopping time.
Nutrition facts per serving: 293 calories, 36g protein, 19g carbohydrate, 8g fat (1.3g saturated), 2g fiber

Around the Corner!!!

Wow! So cool to see how many people are committing to the Flat Ab Challenge!! Even some of my awesome peeps in Santa Barbara are doing the challenge from afar and some people I don't even know have asked to join! You all are AWESOME! And you know what else will be awesome soon? YOUR ABDOMINALS. Get stoked!

Don't forget: You still have three days to spread the word! Get your friends involved! Spread the wealth.

If you are one of the people in North Carolina, Illinois, England, etc. who can't make it to Bend for the test in day, you can still participate! Send me a picture of your stomach (without it being covered) from the front, side and back. Wear as little as possible! Don't forget what you wore though, because you will need to wear the same outfit when we test out on October 15! After taking photos, have someone (friend, spouse, parent) measure your waist- that's the smallest part of your stomach where it comes in just a bit. Then do the plank test. Get on your toes and elbows and hold that position (with a flat back, straight body) for as long as you can. Time it and send me the results at pureawesomenesspilates@gmail.com.

I'm so excited for you all to come out of this month feeling leaner, meaner and maybe even greener!

Flat Ab Challenge

Great news! I'm opening a fitness studio in good ol' Bend, Oregon! Once the studio opens, I will be selling memberships. Everyone loves free membership though, right? Well, I propose a challenge to all of you: How about a "Flat Ab Challenge"? One month to tone up, get ripped and change the way you view food, exercise and wellness. You can participate even if you can't attend classes in Bend. And the winner? Well, not only does the winner get a fantastic stomach to flaunt at the steam room, more core strength for the slopes and some bragging rights, the winner will also get free unlimited classes for a month and a gift card to Patagonia @ Bend!!

Without further ado, here are the rules:

Sign up with me before September 15, 2014. We will take measurements of your stomach and a beginning photo (for your and my eyes only). We will also test to see how long you can hold a plank. The challenge lasts for one month. That's only one month; you can do anything for a month. Within the month, I will update the blog with recipe ideas that incorporate foods that flatten the tummy. I will also post workouts and videos to do at home or with others to strengthen, tone and burn that stomach.

The winner will not be the person who has the best 8-pack; no, the winner is the person who took the most off of his or her waist and who shows the most progression before October 15, 2015.

So who is in? E-mail me at pureawesomenesspilates@gmail.com with questions or just to tell me that you are in! I look forward to hearing from you!