Flat Abs for Christmas

The 12 Days of Christmas –Washboard Abs Edition Red and green decorations are out, nostalgic tunes fill the airways and the kids are hard at work on their letters for Santa. I know what's on your list this year and it isn't found at your local department store. You're wishing for washboard abs—so I've put together "The Twelve Days of Christmas –Washboard 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, made with sand filled bladders and 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 that 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. Who really wants a muffin top? You don't, so 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. 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. Sure, 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. 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. 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. On the Twelfth Day...Give yourself the gift of Washboard Abs. Contact me about my tummy flattening programs that will get you those washboard abs that you're wishing for. Call or email today to get started. 3 Tips for a Fit Holiday 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. Indulge with control. Never participate in mindless munching. Bring-a-Friend Friday Don't forget about Bring-a-friend Friday!  What better gift to give this year than the gift of health 'n fitness!  Bring-a-friend Friday's our ongoing client appreciation referral program.  I appreciate you being a part of our program, and the highest compliment anyone can give us is their referral of a family member, friend or co-worker.  This Friday Heroic Fitness will continue its Bring-a-Friend Friday Program.  Bring a friend, family member or co-worker to your Friday Workout, so they can enjoy the same Epic Experience that you always do.  When they decide to enroll in one of our programs, you’ll receive ½ off your next month.  It’s that simple.  By caring about your friend, you’ll ensure that your friend is healthy 'n fit for years to come, and you'll earn free workouts in the process.  This Christmas give the gift of being fit ‘n fabulous.  Thank you!  I appreciate you!  Have an Epic Day J! Please call today to reserve a spot for your friend. Cranberry Tuna Salad Here's what you need... 2 cans wild caught 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. Nutritional Analysis: One serving equals: 195 calories, 9.6g fat, 273mg sodium, 9 carbohydrate, 1g fiber, and 17g protein. Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward this newsletter and subscribe your friends. Forward This Newsletter - Refer a Friend IMAGINE, How big would You Dream, if You knew You couldn't fail???...Click Here for More Information.

Thank you Demond Pearson for the Awesome Pics :)...the pic below is one example...Please click on the pic to see his website and galleries...much appreciated Demond!!!   Heroic Fitness Hours of Operation Carillon Building Fitness Facilities Monday:  7:00 AM – 9:30 AM, 4:00 PM – 6:00 PM Tuesday: 10:00 AM – 2:00 PM Wednesday: 7:00 AM – 9:30 AM, 4:00 PM – 6:00 PM Thursday: 10:00 AM – 2:00 PM Friday: 2:30 PM – 4:30 PM Ally Center Fitness Facilities Monday:  10:00 AM – 2:00 PM Tuesday: 7:00 AM – 9:30 AM, 4:00 PM – 6:00 PM Wednesday: 10:00 AM – 2:00 PM Thursday: 7:00 AM – 9:30 AM, 4:00 PM – 6:00 PM Friday: 10:00 AM – 2:00 PM Heroic Fitness Success Stories   I had tried every thing to lose weight. I worked out all the time, drank lots of water, ate healthy, and took diet pills but i never saw results. Then I started working out with Kirk, and the weight fell off. It was fun and it wasn't hard. Kirk made it really easy to lose the weight. I started at a size 14 and now I am a size 4. I am so happy with my weight loss, it really has changed my life. I recommend Kirk to every one I know. He is truly a genius and really great person. I told him that he should be training celebrities because he is that good at what he does. Sarah Frye I am Britnie Turner, your Miss North Carolina United States 2009 and 2010.   Also, I was a top 5 finalist in the Miss United States 2010 Pageant.  I will be competing in other state and national pageants this year, and I am looking to improve my chances by getting the best bod possible!  I have researched trainers over the past 2 years but have never been able to find one who: 1.) Genuinely cares 2.) Really motivates me to do and be my best 3.) Isn't a creep 4.) Is REAALLY worth the money When I finally found Kirk Huggins Rogers of Heroic Fitness it was through at least 6 direct testimonies from his clients who have achieved amazing results and couldn't stop praising his work! I had to meet this guy, just to see if what everyone was saying could possibly be true. Well, I tested him out and long story short he is everything you need to get the results you want! I am looking forward to a great year not only preparing for competition but continuing my new life where my mind and body are disciplined and healthy. I am very blessed to have found someone that can help me and push me to finally achieve my goals. Thank you Kirk! Britnie I have been working out avidly since my high school years. I had competed in amateur bodybuilding competitions during my teenage years and had always made physical fitness a priority. Unfortunately life had thrown me a curveball which prevented me from continuing with my passion until 2 years ago when I met Kirk Huggins Rogers of Heroic Fitness. I had been fighting a losing weight loss battle and hit a plateau with my workout routines. As any athlete knows it is always best to have someone review a program and to have them make adjustments to allow the body to continue making progress. It was Kirk Huggins Rogers’ knowledge and expertise on the subject that made it possible for me to loose more than 38lbs taking me from 235lbs to 197lbs and to shed more that 20% body fat from 32% to 11% over the course of a year!!!! Kirk implemented a custom made meal plan program along with a unique workout regime that he revised as I achieved milestones on my fitness pathway. I attribute my results to Kirk from Heroic Fitness and his power to inspire and motivate which allowed me to make physical fitness apart of my lifestyle!!!! Nate