Get a Smaller Waist!

I know last week I told you all about the side-bend exercise to get the desired "V." While this exercise is great, especially for men, I discovered I was doing too many of these exercises and actually made my waist grow larger. I am a very thin person, yet too many oblique exercises made my waist change from 26 inches to 27!  So I quickly did a google search and discovered how one can make their waist smaller! My goal is to get my waist to 25 inches right now, so I will be working right here with you!

The first exercise is considered one of the most dreaded exercises, because it is so hard! It is called "the plank." It really builds up your core and works on your Transversus Abdominis  ab muscle. This is the ab muscle under your "six-pack muscles," and it stabilizes your core.

 How do you do this "plank" exercise?

• Get into a pushup position on the floor and prop yourself up on your elbows.
• Make sure your body forms a straight line like in the picture
• Suck in your abdominals
• Hold this position as long as you can
• Don't be nervous if your muscles start shaking, this is a difficult exercise.

The next exercise I am going to share I have heard go by two different names: the vacuum and the cat vomit. 

• Get on all fours (or you may stand if you have bad knees).
• Let out your breath
• Suck in your stomach towards your belly button as far as it can go
• Hold that pose for 15-30 seconds (you may breath)
• Release
• Repeat

What does this exercise do? Well it works your inner abs, the muscle that helps you achieve that flat stomach you're working towards! I do this very same exercise, and it definitely works! I would suggest doing these exercises everyday, for if you are not using heavy weights, your abs bounce back quickly. 

Get the "V"

One of the biggest problem areas for many people I have talked to, is the belly. Fat is seen so easily in that area and it stores up so quickly. There is nothing more annoying than having a belly without any definition present. Some people call this extra fat "love handles" or "muffin top," however, it doesn't matter what you call it, because either way, you don't want it there.

What do you do to help whittle it down? Well obviously cardio and diet play into it, however, building muscle is very beneficial as well.

So what is the "V" and how does it help with reducing body fat? The "V" is the cut of muscle that travels from your hip bone and down to your groin area. This muscle will help give your belly some cut, and in the process help you burn some excess fat.

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1. Grab a weight that fits your fitness level

2. Pick up the weight in one of your hands

3. Bend towards the weight as shown in the picture

4. Straighten back up to a standing position

5. Repeat 15 times

6. Switch sides and repeat 15 times

7. Do three sets on each side

Tip: Use slow and deliberate motions, when you exercise. Make sure to also give yourself an adequate rest period. Muscles get sore after a workout, so make sure to drink enough water and eat enough protein.   

Caution: Know your limits. Make sure you do not lift too much weight in order to try and speed up your results. Many people injure themselves by trying to lift too much, too soon. Also, be sure to use proper form. If you don't keep good posture during this workout, you may strain your back. 

Healthier Fast Food Options

Let's face it, fast food in't going to be the healthiest food you can eat no matter where you buy it. However, if you're in a pinch, there are some options that are better for you than others. Down below are three healthier, tasty options for you when you're on the run!

Chipotle: Barbacoa and Guacamole Salad 

 Sadly most of Chipotle's foods have Genetically Modified Organisms in them. However, they have announced that their Barbacoa and Guacamole Salad does not! Not only is it GMO-free, but it is also offers "make-your-own salad" with no-hormone-added barbacoa! Now, the calories and fat is somewhat high if you are on a diet, however, a lot of those calories and fat are in the healthy form of avocado.

Tip: if you don't use sour cream, you'll cut back on some of those pesky calorie and fat.

Taco Bell: Bean Burrito Fresco

Taco Bell offers a healthier version of their burritos and tacos, they call this "fresco style."  Their fresco style burritos have 350 calories or less. Instead of cheese, they offer a tasty melody of tomatoes, onions, and cilantro. Although the tortilla is white flour and the ingredients weren't grown organically, it is a healthier option if you're in hurry.

Wendy's: Apple Pecan Chicken Salad (half size): 

If you're rushing to get to your next destination, and you do not have time to stop home for lunch, Wendy's may be an option for you! Their Apple Pecan Chicken Salad (half size) is what they call, "A perfect mix of peak-season red and green apples, real blue cheese crumbles, sweet cranberries and roasted pecans, topped with a warm, grilled chicken fillet." While the chicken isn't antibiotic-free to my knowledge, nor are the vegetables and fruit grown organically, but with only 340 calories, it is a healthier option if you're on the run.

Eat Some Papya!

Ever eat a juicy piece of steak or a nice burger and get those cramps in your stomach? You know what I'm talking about. Those, "Oh why did I eat that?" kind of cramps! The acid in the pit of your stomach starts churning and you can feel it try to jump back into your throat. Then, you grab an anti-acid pill and drink some water, hoping that will help--but it only makes your stomach feel worse!

It is a common misconception that acid reflux or indigestion is caused by too much acid in your esophagus. Acid Reflux is actually caused by not enough enzymes and  good bacteria in your stomach!

What does this have to do with papaya? Well the papaya is an amazingly rich source of the proteolytic enzymes. Proteolytic enzymes are the chemicals that enable the digestion of proteins. 

According to The Healthiest Foods, papaya also: protects against heart disease, has anti-inflammatory effects, supports your immune system, protects against Macular Degeneration, protects against Rheumatoid Arthritis, and if it is teamed-up with green tea, it can also prevent prostate cancer.

If papaya is really so healthy, how do you implement papaya into your diet? There are a few ways, to add this super food into your diet.

One easy, and cost effective way to implement papaya into your diet is to take an after meal papaya mint. The cheapest place I know of to buy papaya mints it is at Vitacost.

Another option is to buy some dried papaya fruit and snack on it after you eat. It makes a great addition to your trail mix snack! It is also available at Vitacost for a decent price.

Maybe you don't care for mints, and eating dried fruit isn't your preference. Well then, how about a healthy and quick papaya recipe? This is also a great after-workout meal! Click here for a tasty papaya recipe that feeds a family of four!