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