4 Week Ab Plan

End of Week 1 Results

I'm excited as there is a reduction in my pot overall. Still think a tweak in the food diary will accelerate results.

NB Spot reducing is not the aim of this program. Its quite impossible to spot reduce. There will be an effect to my entire body but I'm only posting the results to my ab region for the next 4 weeks

4 Week Ab Plan

It even hurts when i sneeze. Fabulously I have a day off from training today, more of it tomorrow!!!

The Plan is 6am Body Pump with the ab plan tacked on the back.

Notice i have my new tan? it was le tan in a can plus some sportsgirl tan stuff pictured left. Awesome colouring. Someone even asked me where i went for my holidays....LOL i said it from from a bottle!

4 Week Ab Plan

Week 1 day 2

Can I just say I woke up and my abs were letting me know they were there!

So back into the Gym at 9am for killer legs, Back and chest workout including day 2 ab attack program. Tough but oh so good!

Clean eating shopping and the afternoon shopping with my sis yay!

Last Supper

Hows this! 4 weeks no sugar! Ouch. Commitment is the key. In conjunction with my program I am excited to see the results!

Monday Workout Plan

Legs

Incline squat 120kg x12

Plyo Lunges x12

Legs

Static Lunge 15kg x12

Plyo Squats x12

Legs

Hamcurl 30kg x12

Sumo Squat 20kg x12

Chest/Back

Deadrows 12.5kg x12

Walking pushups catepillar x12

Chest/Back

Hamcurl 30kg x12

Sumo Squat 20kg x12

Chest/Back

Lat Pulldwn 30kg x12

pushups 20kg x20

Tan in a Can

I'm feeling the winter blues, tan in a can can brighten up my day?

Trying to wash the winter blues away

4 Week Ab Plan

Week One

Lying Crunch x 25

Lying Leg lifts x 25

V ups x 25

**Complete all exercises then take 2 min rest

** repeat 2 more times

Perform 6 days

4 Week Ab Plan

Week 1, Day 1

Tough day, getting over the flu and instructed an RPM class this morning.

Set 1:

The first 25 crunches were easy, but lower leg lifts and v ups got tough.

Set 2:

The first 25 crunches were easy, but lower leg lifts and v ups got tougher.

Set 3:

Every thing was tough and had to break them up into 10 or 8 rep lots.

But done and dusted. might feel sore tomorrow.

Public Holiday tomorrow so no Body Attack(TM) . I will have to do some creative thinking to get me through my cardio.

4 Week Ab Plan

4 weeks to fitter flat abs. I'm in. following a program devised by the peeps at muscle and fitness online trainer. i am embarking on a plan to rip em up. pics to follow

It's Great to be GREEN

So I have put my juicer to good use this week and have enjoyed a glass of wonderful and occasionally odd combinations of raw juice. Dr Sandra Cabot touts the benefits of raw juicing, but you can decide for yourself on the benefits.

I enjoy a glass before I hit the gym and have replaced my usual black am coffee. It feels GREAT!

The picture here is a combination of whole oarange (peel and all) apple celery (including leaves) small knob of ginger some spirulina and a strawberry to garnish. This kept me going through my 1 hr RPM class where i burnt 756 calories and did 25 kms.

I'm trying things a little bit differently this year but old habits do die hard so even though its week 5 of 12 week challenge, there hasn't been huge changes. I am still on it though and keen to get lean and mean!

Week 3: how' are you progressing?

So its week 3 into the challenge, and it seems tough. Little change on the scales, but the change in the diet has created a great shift in mood....for the better. Can I say that I don't seem to like chocolate so much now....(collective GASP!) I know. its kinda weird. So so far only a 2.1% drop in weight.aiming for approximately 10% by the end of 12 weeks.

Leaner meaner and stronger!

How's your 12 week Challenge going?

FOPT 12 Week Challenge: Even Personal Trainers need Personal Trainers

Oh The Great Outdoors! No better time like the present to get training!

Fit Options Personal Training can get you out of your training RUT!

Pictured here are FOPT staff and Client trialling new programs to ensure safety and effectiveness.

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Suitable for all fitness levels. Please seek medical advice before undertaking any new physical activity