Subject: Flabby Abs

I’m trying to flatten and lose some inches in my stomach. I’ve been working out my abs 3 times a week for about a month now and nothing has happened. I am getting stronger and can do more crunches but I haven’t lost any inches and it’s not “flattening” out like I had hoped.

What do I need to do differently? I have a high school reunion coming up and I am getting worried I won’t be able lose my “belly” in time.

Sincerely,

Lindsey

Dallas, Texas

___________________________________________________________________

Hi Lindsey,

What a great question! This is one of THE most commonly asked questions from my clients wanting to “spot reduce” a specific area. Everyone has those target areas they would LOVE to see melt away in an instant, but unfortunately there is no such thing as site-specific reduction.

Hundreds of sit-ups will definitely strengthen the muscles; however, these exercises alone will not get rid of the layer of fat covering the area.

To lose fat anywhere, you must follow a consistent program that involves cardiovascular and resistance training. This will help decrease fat store throughout your entire body, including any problem areas. Implementation of a well-balanced diet is also VERY important in weight reduction, toning and overall health. If at all possible, keep alcohol consumption to a minimum or avoid it altogether.

I hope this helps and keep working towards your health & fitness goals!

Sincerely,

Renee Gallegos

NSCA certified

XT certified

Most restaurants offer the nutritional content of their entrees on their website.  Research the information before going to the restaurant to find out what dishes fall within your weight loss program, this way there’s no guessing and no surprises.

Here are seven tips and tricks to avoid packing on the calories while enjoying a good meal with friends or family members.

1. AVOID sauces that say cream sauce, garlic butter or white wine.

Although the latter of the three sounds light and healthy, a white wine sauce usually consists of butter (lots of it) and a touch of white wine for flavoring. Garlic butter sauce usually consists of the same but with garlic and butter. Last, the name, “cream sauce” should tell you altogether that this sauce is loaded with lots of fat and calories.

One of my favorite dishes from Macaroni Grill contains over 1500 calories and 38 grams of fat per serving and it’s made with a cream sauce.

2.  ALWAYS ask for the sauce on the side.  ALWAYS!

This means even if you’re eating at Subway or Pei Wei.  The sauce must go on the side. Always. By doing this, the amount you use versus what was used when preparing the dish is reduced by approximately three-fourths. This means you consume about three-fourths less calories and fat. The dish will still taste just as good, I promise.

3. BEWARE of salads. They can be a calorie and fat KILLER!

To reduce the calories and fat in a salad, ask for the restaurant to omit items such as olives, eggs, bacon or pancetta, any “crunchy” garnishes such as fried Asian noodles or tortilla strips, and ask them to use half the amount of cheese. Finally, as mentioned in tip number two, always ask for the dressing on the side.

4. OH the wonderful STARCHES… bread, mashed potatoes, French fries and onion rings.

a.) Bread. If you’re like me and love homemade bread, especially if it’s from a restaurant, the likelihood of you consuming the whole entire loaf and even more is almost a guaranteed.

So here’s a tip, ask for a couple of pieces versus the whole loaf.  You may feel awkward asking for this, but no one other than yourself is going to help keep you on track to achieving your weight loss goals.

If you’re dining out with a large group of people and this doesn’t seem like an option, have the bread moved away from you–out of arms reach.

b.) Mashed potatoes, chips, French fries & onion rings. The calorie and fat content in these items can be extremely high– almost as high as the calories and fat mentioned in my favorite Macaroni Grill dish.

If you can’t avoid the starches altogether, ask for half the portion or try substituting the fattening one’s for rice or a plan baked potato. Use barbecue sauce or salsa in place of butter to help keep the calories low while giving the baked potato some flavor.

You can also substitute your starch for a side of veggies. Know that YOU are responsible for monitoring your caloric intake, not the restaurant or the waiter. They’re just there to tempt you!

5. WINE, WINE, and MORE WINE!

Of course we all love a good glass of wine or cocktail when dining out.  Just try to limit the amount consumed.  Avoid cocktails made with mixes such as margarita mix or juices–such as cranberry, pineapple or orange juice because these tend to be high in calories.

Try to drink one full glass of water in between each alcoholic beverage. This will help reduce the amount of alcohol you consume.

Here’s the calorie content for some commonly consumed drinks:

Chocolate Martini (4.5 oz.): 438 calories

Apple Martini (4 oz): 344 calories

Margarita (16 oz): 300 calories

Rum Runner (6 oz): 280 calories

Pina Colada (5 oz.): 275 calories

Red wine (4 oz): 90 calories

Beer (light) 12 oz: 110 calories

Dark beer 12 oz: 209

6.  WHAT DO I ORDER?

a). Memorize: “ALWAYS GRILLED, NOT FRIED and DO NOT cook dish in butter or oil and sauce on side.””

If the restaurant does not prepare your order as requested, don’t be shy, inform the server and ask them to remake the dish. The restaurant’s mess up is not worth the extra hour or two you’ll have to spend on the treadmill burning off the extra calories you ate.

b). Acceptable meat. Lean beef, skinless chicken breast, shrimp, scallops or fish such as tilapia, haddock, halibut, tuna or basically any fish is acceptable.  Know that salmon and sea bass are higher in fat but it’s the “good fat” and we need at least one serving of good fat per day–14 grams.

c). Method of Cooking. Grilled, broiled, steamed or blackened are perfectly fine when ordering an entrée.  Just remember tip number two.

7. “I LOVE DESSERT!”

Me too!!  Who doesn’t right?  Just be smart about it.  Order the sorbet or fruit plate instead of the chocolate brownie topped with hot fudge and two scoops of ice cream. You can also share a dessert to help cut back on calories.

Remember the saying, “Big things come in small packages?” Well, this is true for desserts too. One small little piece of cake can contain more than 1000 calories.

Dining out can rack up the calories but it doesn’t have to.  Be cognoscente of the calories you consume.  Just follow these 7 simple tips to ensure you enjoy your meal without blowing your diet.

Happy eating,

Cristin Kiburz

The number one reason why diets DON’T WORK is because they are just that, a diet.  In order to successfully lose weight and keep it off, you must change your eating habits FOR LIFE.

What’s wrong with all of the fad diets that are out there right now? First off, by doing a fad diet, you typically deprive yourself by eating tasteless and unconventional foods and the calorie consumption is so low that there’s now way to maintain the eating regimen for long periods of time.  It’s a temporary fix to a permanent problem.

You may lose the weight and reach your goal but in the end you learn nothing about eating healthy or weight loss and how to permanently keep it off. You wind up going back to eating the same way as you did before and all of the weight returns—thus, the yo-yo effects of dieting. In order to break this vicious cycle, you must change your eating habits for LIFE. Period.  So, get to it!

Meal planning is KEY to successful weight loss because without proper planning or preparation, how do you expect to eat healthy and lose weight?

The whole entire process can seem overwhelming at first but think of it as a new job. Once you have mastered the basics, everything becomes second nature to you and much easier to manage.

Find a system that works for you so you can spend less time in the kitchen and more time with the family or doing things you enjoy.

WHY PREPARE MEALS?

If you are a mom, you will understand the analogy I am about to use. When a newborn enters your life, everything changes. Suddenly, everything revolves around planning—from bottles to diapers to naps, all must be planned and accounted for.

When it was time to leave the house, you never left home without the diaper bag, it was a “necessity”.

It contained all the necessary items such as extra diapers, a bottle or snack depending on the child’s age, a burping cloth and any extra clothes in case there was an accident. You had to make sure you were prepared just in case something happened while you were away from home.

Well, the same goes for meals.  How do you expect to stay focused and on track without planning & preparing your meals?  Know that planning and preparation is a must, just like the diaper bag. Here are some tips to help with your meal planning.

6 TIPS TO LIVE BY

1. Know that zip loc bags, Tupperware containers, and crock-pots are your new best friend.

2. Know that having healthy foods in the pantry or refrigerator will “save” you when you’re starving and contemplating a Big Mac.

3. Know that setting aside an evening to plan and prepare your meals for the week (approximately 2 hours) is key to success.

In my house, Sunday evening is the night I devote to doing this. Everyone eats leftovers or take out from the “Dining Out Food Guide,” while I prepare the meals for the week.

4. Buy in bulk, cook in bulk.

This doesn’t have to mean you have to join a Sam’s Club or Costco., it just means buy family packs or larger bags of meat, etc. and prepare them all at once.

5. Know your limits.

Opt for healthier alternatives such as crystal light or diet coke, baked chips and fat free cheese.  This helps curb cravings for more fattening foods and will save you calories in the long run. Another tip is if you don’t have the “will power” when it comes to certain foods, then don’t allow them in your house.

6. EVERYONE can benefit from eating healthier and this includes spouses & children.

Everyone in the home can benefit from eating healthier, including spouses and children.  Buying foods lower in fat doesn’t automatically mean a person is on a diet.  The fact is most foods contain more than the recommended daily allowance of no more than 30% of calories should come from fat.

Last, eating habits are a learned behavior and we learn them at a very early age. So, clean out those cupboards and find leaner ways to eat your favorite foods!

So, what happens when you start working out and cutting calories but the weight doesn’t fall off as quickly as you had expected?  What then?

There are many factors that play into weight loss and most of them are in our control. The key components below will help you analyze your weight loss program to see if there are any adjustments you can make to help speed up your weight loss process.

1). CALORIES

In order to lose weight, you MUST consume fewer calories than what your body needs to maintain its current weight. Analyze the amount of calories you are consuming (per day) to ensure it falls below your daily caloric maintenance needs.

TIP: There are 3500 calories in one pound.

To lose one pound per week you will need to reduce your calorie consumption by 500.

Here’s the formula:

3500 (calories in one pound) ÷ by 7 (days in one week) = 500 calorie reduction per day to lose one pound

Quick Note: It is not healthy to consume less than 1000 calories per day, so this is why both nutrition and exercise are key to weight loss success.

2). EXERCISE

The American Heart Association recommends exercising at a moderate-intensity level for at least 30 minutes a day, 5 days a week. Both healthy eating and exercise is key to successful weight loss.  So, if you’re not adhering to both, this may be why you’re not losing weight.

3). WATER INTAKE

Next to oxygen, water is the single most important nutrient for the human body.  In fact, our body is composed of over two-thirds water and our muscle tissue is comprised of over 70% water. Water also helps to metabolize stored fat and maintain muscle tone.  It’s recommended to drink at least 64 ounces or (8) 8 ounce glasses of water per day.

Note: If you did not drink enough water prior to beginning your weight loss program, your body may need time to adjust to your new water consumption.  At first, the scale may show an increase in weight but if you are following your diet and exercise program, more than likely, it’s just water retention.  This will “normalize” after a few days. Remember, water helps metabolize stored fat, so stay hydrated.

4). MUSCLE WEIGHS MORE THAN FAT

Many times, we rely on the scale to dictate how we feel about our body.  The fact is muscle weighs more than fat so this is why it is IMPORTANT to weigh your self on a weekly basis in addition to taking monthly measurements and doing a body fat analysis.

A good rule of thumb is to weigh your self once a week (in the morning) using the same scale and wearing the same clothes.  This way, food, water or sodium consumption doesn’t play into your weekly weight assessment.

Another great way to track your weight loss is through weekly photos.  I can empathize with those who prefer to not look at themselves in swimsuit or workout clothes weighing their heaviest, but it’s a must. For one, it’s a reminder of why you need to lose weight. And two, it’s important to have a beginning and an end. The weekly photos serve this purpose—they are a true testament of your progress.  Once you reach your weight loss goal, you will look back and appreciate how hard you’ve worked to achieve your new physique.  I promise!

5). MEDICAL CONDITION

Consult a physician if you continue to not lose weight and are adhering to your overall nutrition & weight loss program.  There are rare instances (approximately 1% chance) when medications or medical conditions prevent people from losing weight.

Hello! I am Cristin Kiburz, founder of the GET FIT Campaign™. The campaign was established to help fight adult and adolescent obesity through educating people about healthy eating & exercise.

To date, over 200 million American’s are considered overweight or obese, according to the 2005-2006 National Health & Nutrition Examination Survey (NHANES). Over 300,000 deaths occur each year as a result of unhealthy weight gain and poor diet, and the estimated cost to help manage people who are obese is over $100 billion a year.

Being overweight is something we can control—it is a result of eating more calories than our body needs to function on a daily basis. Although many Americans would like to attribute their weight gain to other factors such as hyperthyroidism or other medical conditions, the fact is only 1% of all obesity cases are attributed to physical conditions such as these. The uncomfortable truth is that Americans consume entirely too much food and exercise very little.

What’s even more alarming is the amount of children who are considered overweight or obese. According to an article written in the 2008 American Academy of Child & Adolescent Psychiatry titled Obesity in Children & Teens, between 16 and 33 percent of American children and adolescents are obese.

If you think as a parent, your eating habits do not matter, think again. Also, mentioned in the same article are the statistics of a child being overweight if one or both parents are. If one parent is obese, the child will have a 50% chance of being overweight and if both parents are overweight, the child will have an 80% chance of becoming obese as well. Your eating habits matter more than you think.

The fact is, children do not go to the grocery store or purchase food on their own, the parents do. Therefore, what the parent eats or purchases is as important if not more so, in the prevention of the child becoming overweight.

Through education and awareness, I truly believe we can help reduce the obesity epidemic and teach our children that eating healthy can be enjoyable. Not only will our children feel better about themselves emotionally, they will have the energy and stamina to do daily activities such as playing sports or participating in other physical activities.

Please help stop the obesity crisis. Join our cause. For more information please contact: getfit@ckiron.com or join our email newsletter.

First and foremost, create a “Contest Binder” to keep you organized.  Store everything in this binder including:

• Calendar with important due dates
• Competition Checklist
• Contest information: date, location, fees, application, promoter info, etc.
• Budget spreadsheet & sponsorship information
• Competition attire: Sketches, designers, colors, swatches, due dates, etc.
• Hair/makeup Artist: Photos of ideas and contact information including fees, names and telephone numbers
• Airfare & Hotel Information: confirmation numbers, telephone numbers, etc.
• Photo Shoots: Attire, contact information, fees, photo shoot ideas, etc.
• Nutrition, workout plan, progress photos, etc.

Attached you will find an 18 week competition checklist counting down the necessary steps to the important day.

Also attached is the travel checklist.  Print and keep this in your binder so you can monitor your progress. If you have any questions, please don’t hesitate to contact me at: cristin@ckiron.com.

There’s so much that goes into competing and many competitors don’t realize how expensive it can get when they’re first starting out. Throughout the years I’ve found the best way to offset some of the cost is to seek sponsorship or host a fundraising event.

Fundraising

The key to successful fundraising is to host an event where you will have access to a lot of people and if possible, people you know or come in contact with on a frequent basis.  Next, choose something that people will be willing to purchase or participate in such as a car wash or bake sale. Ask your local gym or neighborhood store if you can host the event at their facility and remember to make the items being sold reasonable in price.

Sponsors

The first step is to obtain contacts of potential sponsors by asking your friends, family members, & co-workers for businesses they would recommend as a sponsor. Second, keep seeking sponsorship until all of your fees are covered or most of the cost of competing has been offset.

Know that it is acceptable to have multiple sponsors as long as there isn’t a conflict of interest.  What I mean is, it’s probably not in your best interest or the interest of your sponsor if you have two gyms or two nutrition stores sponsoring you, especially if they are in direct competition with each other.

Below you will find guidelines for creating a brag book in addition to other interview tips to help you secure sponsorship and hopefully, repeat business.

1. The Interview

The key to obtaining sponsors is to think of the whole process as a job interview. Dress the part, bring your “brag” book, and always, always, always, follow up after the meeting whether it’s by telephone or email.

Go into the meeting thinking you have to sell yourself to the person you’re meeting with, just like a job interview. Sell them on why they should sponsor you. Be cordial, grateful and present your story in a manner that’s appropriate to the environment.

2. Presentation, Presentation, Presentation

The first task of business before contacting any prospective sponsor is to create a presentation book, also known as a brag book. This book will be used during your sponsorship meeting and will also be left behind with the contact person.

When creating a brag book, my preference is the three-pronged clear front report cover. It has a clear plastic cover on the front and a black back.  It’s sleek, professional and doesn’t take away from the most important part of the presentation, you. These report covers can be purchased at any office supply store and are sold in packs of ten for less than five dollars.

For the pages you will be inserting into your brag book, covering them with clear sleeves is always a “must”. Never punch holes in the information you’re presenting because it can take away from the overall look of your presentation.

Always, leave a business card and/or contact information with the prospective sponsor. My business card is placed on the back page of the report cover using a clear business card holder to prevent it from getting lost. Again, you can find the adhesive, card holders at any office supply store and they come in packages of ten for under five dollars.

3. Content

What goes into the brag book is just as important as how it’s presented.  A brag book is just that, a book that contains information about you and all of your accomplishments. It’s a way for you to showcase you. Remember, you are the product you’re trying to sell.

Include anything recent or relevant to competing.  Appropriate items include:

• Biography
• Legible copies (b&w or color) of articles published in magazines, newspapers or online
• Before & after photos of yourself (if applicable)
• A list of any awards presented to you from playing in sports, hobbies or anything related to health & fitness
• Additional photos (applicable to the sponsorship audience) of you competing and professional photos such as headshots, workout or swimsuit attire

If you are targeting more than one type of audience such as a dry cleaning business versus a night-club, you may want to put together a couple of different types of brag books. Make sure the photos & content are appropriate for your targeted audience.  For example, a sexy bikini photo may not be appropriate for a dry cleaning company or children’s clothing store but it would be appropriate for a night-club.  Bottom line, be cognizant of your target audience.

4. Tell Your Story

Your biography is how you will tell your story.  This is the page where you get to talk about yourself and tell where you came from, where you are going, why you decided to compete, what you hope to gain out of it, and what you are willing to give in return for sponsorship.

The key to sharing your story is to be honest, sincere and talk about something people can relate to. It doesn’t matter if you’ve competed before or not, just tell your story. Highlight any athletic accomplishment(s) or why you are suddenly adding health & fitness into your life.

Your biography page should include photos of you such as a headshot and any competition photos. If you don’t have competition photos, then use a photo of you in workout clothes or looking “fit.” If you don’t have any of those or can’t afford a professional photographer, have a friend or family member take photos of you outside in your workout attire.  Be sure to get your hair and makeup done prior to the photo shoot to ensure you look your very best.

5. Expense Sheet

Competing can be expensive so my best advice is to be realistic about your expenses and choose attire that can be worn for more than one show, if not the entire year. You can avoid having to incur the cost of multiple swimsuits or sportswear outfits if you are smart about the outfits you select (see contest prep article).

The expense sheet should be categorized and itemized by each expense such as:

• Entry fees
• Airfare
• Hotel
• Hair
• Makeup
• Routine Music
• Routine Outfit
• Figure/Fitness/Bikini Swimsuit
• Themed Sportswear Outfit
• Model Swimsuit
• Supplements (only applicable if pursuing a nutrition company)
• Training (only applicable if pursuing a health club)
• Incidentals

Be sure to list the price of each item next to the name.  The key here is to be realistic and truthful about your expenses. Often times people may have an amount they would like to contribute but once they view your expenses, they may choose to cover a specific item versus just donating money.

6. Brag Book Organization

The cover sheet of your brag book sets the stage for what your presentation binder contains and in my opinion, it should always be a photo of you—your best photo.

Again, this photo may be different depending on your sponsorship audience.  An “All-American” photo or headshot would probably be more appropriate for the dry cleaning or children’s clothing store versus using a bikini photo for a night-club. Be sure to print the photo as an 8 ½ x 11 so it will cover the entire page.

The remaining brag book content should be in this order:

• Expense Sheet
• Bio
• Photos of you competing, with your family members, before & after shots, etc.
• Any photos or articles written about you or that have been published
• Other awards relevant to health & fitness—placing in a 5K run, etc.
• Business card located in back of presentation

The key to brag book organization is to make the information flow nicely and tell your story in the best way possible. Last, be sure all of the pieces of your brag book look professional and are legible.  If you photocopy an article, make sure it’s readable and consider a color copy if the article was published in color.

Sponsorships Tips

• Choose photos appropriate for target audience
• Write your bio and have someone else proof read it for grammatical errors
• Prior to the interview: Review your brag book to make sure it’s complete and tells your story
• Think of each sponsorship recruitment as a job interview—dress the part & act the part
• NEVER, EVER, ask for a specific amount of money—let the sponsor decide—this is why you included the expense sheet into your presentation book
• If you are seeking sponsorship from a family friend or acquaintance —be sure to be on your best behavior, don’t be lackadaisical in your presentation
• ALWAYS, ALWAYS ask for a business card—you will need a way to follow up with the potential sponsor
• If the sponsor states he/she would like some time to think about sponsoring you, ask for a specific date and or time to follow up either in person or by telephone & be sure to ask nicely
• Follow up via email or telephone within 24 hours after your initial interview—thank the person for their time and ask if they need any additional information
• No matter how small or large the sponsorship donation, treat each with the same amount of respect—send out a thank you note via email and follow up with a hand written thank you note
• If possible, be sure to recognize your sponsors either in the bio that is read on stage during the competition or on your personal website—sponsors like to be recognized
• If the potential sponsor declines, never be rude, instead thank them for their time and ask if you can follow up with them next year—you never know why they didn’t sponsor you—money, etc.,
• After the competition, send out a follow up letter to all of your sponsors providing them with the outcome—even if you didn’t place—thank them and tell them what a great experience you had, even if it’s something you choose not to do in the future.

Q: What do you consider to be some of the most important aspects of competing in bikini?

A: “So much goes into competing in bikini—people don’t realize how much practice and preparation it takes until they decide to compete—especially with Ms. Bikini America/Universe federation. Everything is planned and practiced—from themed sportswear attire, to swimsuit and stage presence. We don’t just trot out there on stage in our bikini’s and stand there and look pretty,” laughs Cristin.
“Lots and lots of practice goes into our bikini walk, it’s like a choreographed routine. Everything including our facial expressions and use of props are choreographed. As quirky as that may sound, it’s true, and if you look at any of the videos of the top competitors, everything flows smoothly and nicely. Like we’re gliding across the stage. That’s because we practice including videotaping our walk.”

Q: For someone just starting out, what do you recommend they do to prepare for stage?

A: Research photos of previous competitions—whether it’s the regional show you’re planning on competing in or nationals. Review the outfits. See what stands out in your mind and what placed top five at the show. Then see if you can find a common factor in each of the girls. I CAN tell you that hair, makeup, themed sportswear selection and swimsuits are all equally important as physique. Ms. Bikini America/Universe likes a well-rounded, polished look—someone who looks put together and confident on stage.
Start practicing your bikini walk early. Practice in the shoes you will be competing in. My recommendation is the M-Brook 5 inch clear heels with a strap—especially for beginners. Learn the basic T-walk & pivot turn, then incorporate your own flair using your personality and props. You can view the basic bikini walk tutorial in the TRAC section for a more detailed explanation.

Q: What final tips do you have for the bikini competitor?

A: 1. Set a budget and stick to it.

2. Find sponsors to help you with the overall costs of competing. Refer to the sponsorship article in the TRAC section for tips on how to create your sponsorship packet.

3. Try to avoid “premade” or store bought costumes to use for your themed sportswear outfit. Often times, if you think the outfit is cute, so do other girls. The worst thing you can do is show up to a competition wearing the same outfit as someone else.

4. Always try to have your hair and makeup done professionally. I can’t tell you how many times I’ve been to a show or judged a show where girls with rockin’ bodies show up looking like they’re on their way to the gym! Their hair is in a ponytail, they have on no makeup—basically their appearance totally takes away from their overall physique. I don’t care what federation you’re competing in, if you look at the national winners—all of them are the complete package and this includes hair & makeup.
If you can’t afford a professional hair & makeup artist, then I suggest going to a MAC counter and asking them to teach you how to apply “stage” makeup. Be specific, tell them you want to keep the colors natural—no crazy eye shadow, just natural colors but more of it so it will show up on stage. Also, ask them for a nice, red lipstick that compliments your complexion. Last, false eyelashes are a MUST! Learn how to apply them and practice wearing them out on weekends so you get used to them.

5. Believe in the power of M.O.M. (mind over matter). Know the only person holding you back is you. Anything can be accomplished if you put your mind to it. ☺