Building A Six-Pack on a 60-plus bod

SF_Deb in brown bikinivertica croppedl
Me at 62, after a 12-week program to get this six-pack!

So, now you probably want to know what I did for 12 weeks to get to this shape?  Here it is, the fool-proof program to building your six-pack on a 60-plus body.  However, there is one caveat:  you have to be within 6 lbs of your ideal weight, and at approximately 24% body-fat or less.  Sorry, that is what is going to take.  I started there and ended at 21% body-fat, and at my ideal weight.  At 5’6″, I weighed in at 138 lbs when this was taken.  To get these abs, I literally had to live for 12 weeks like a fitness model competitor.  It is actually fun, and very challenging!  I did not do all the lower-body work a fitness model would do, as I did it mostly at-home, without machines or heavy lifting.  I have some videos for this on my YouTube channel as well:  http://bit.ly/1ScwzZm.  The reason I am sharing this is I am getting lots of requests for creating these abs from folks who have read my book or run into me on a daily basis.

There are four pieces to the puzzle of building this six-pack:  Diet, Supplements, Exercise and Sleep.  I will tell you my program for each, and, if you want to learn how to adapt it for your own needs, just go to my contact page and we can talk!

DIET:  Total Paleo –  no sugar, dairy, grains, alcohol, for 12 weeks…..At least 80 ounces of water a day, no juice.  One or two pieces of whole fruit a day.  A bit of dried fruit with nuts or nutrition bars for snacks.  Plant-based protein smoothies and green smoothies, daily. I did get to eat a bit of dark chocolate, every day.

I ate lean protein — fish, turkey, chicken, some beef, tons of veggies, healthy fats (avocados, olive oil, walnuts), no grains, and no dairy.  This pulled off the layers of fat and I could get the muscle definition you see here.

SUPPLEMENTS:  My USANA HealthPak (Vitamins, Minerals, Calcium, Fish-Oil, Grapeseed, Glucosamine, Turmeric, Milk-Thistle) — get your personalized pack at:  www.energyunlimited.usana.com — just take the Free True Health Assessment — you will get three reports and I can help you choose the best program and biggest bang for your buck!

EXERCISE:  30 minutes of cardio a day and 20 minutes of abs, plus 5 minutes on my mini-rebounder, plus some time upside down on my back with weights and doing crunches hanging like a bat.  8 minutes of Total Gym exercise a day.  You can see the ab routine at my YouTube channel — Sexy Lean and Strong —  http://bit.ly/1ScwzZm.   You have to work all parts of the abs, every day, for this to work.  Plus the planks — daily planks!!!  At least 45 seconds, working up to 90 seconds.  Plus push-ups (for arms and upper body strength and tone.)

SLEEP:  Minimum of seven hours a night, preferably eight.  I use a sleep supplement — melatonin — to make sure I get it.  Mine is Pure Rest, from USANA. (order at:  www.energyunlimited.usana.com)

Today, I choose to have some dairy, grains and a bit of sweets.  This has caused me to put back on about 5 lbs and about 2″ on the belly.  But, the good news is I just need a few weeks to get this six-pack back!

If you want to build your own six-pack, I will be glad to help you design your best program!

 

 

Sunshine Award

sunshine-award-photoSUNSHINE AWARD NOMINATION

Thanks to Skye Lee – SkyBunny Fitness Model and SkinnyFat blogster, for the  acknowledgement:

“I’d love to pay it forward and nominate the following blogs for the Sunshine Award, an honor given to those “who positively and creatively inspire others in the blogosphere”:

Monsterz Elite Fitness
Deb Dutcher: Energy Unlimited Coach
Healthy Glow Nutrition
It’s Better Blonde

Skye – You are Awesome!

Here are the questions you wanted me to answer:

  1.  What’s your favorite childhood memory?

Riding in our car with my brothers and sister, singing at the top of our lungs, with my dad and mom, on the way to the family ranch in Southern California.

2.    Who would you like to meet and why?

First Lady Michelle Obama.  I am so impressed by her personality and style, her commitment to her husband and daughters, and to  starting gardens in schools to teach kids to grow vegetables and eat right.

3. Where do you see yourself in 5 years?

Continuing what I do – inspiring people of all ages and conditions to “Be Lean and Strong at Any Age”.  I will be 65 and feeling and looking just as good as I do now, if not better.

4. What would be your ideal getaway?

A trip to Australia and New Zealand with Tom, my husband, to explore beaches and eat shrimp, and see Sydney.

5. What is your favorite workout?

I love working out in Girls Club Fitness with Noelle Decker at Noelle’s Body Shoppe.  She always has us do some new moves and gets me to go beyond my perceived limits.  Yesterday it was shoulders and mine were very strong!

6. What is your all-time favorite movie for a lazy Saturday night in?

Pretty Woman.  I cannot get enough of Julia’s smile and laugh when he closes the necklace box on her hand.

Why I Admire Fitness Models and Trainers

Here I am at 60, watching gals in their teens, 30s, 40s and 50s The Girls heading to competitionworking-out and training for their first fitness competition — bikini model!  I am so proud of what they do and all the discipline they apply to their daily regimen — every day, for weeks and months!  My motto is to Be Lean and Strong at Any Age, and, if we follow even half of what they practice, I am sure we all will! 

Here are some tips I have learned from the fitness models and trainers I work with, who are all on USANA vitamins, minerals and optimizers, I am happy to say!

– Eat five to six times a day, small, complete meals — lean protein, veggies, whole grains

– Drink at least half your weight in ounces of pure water a day, and drink one glass before and after exercise

– Exercise at least one hour a day (one hour is to maintain, more is to lose)

– Don’t eat the five no-nos:  processed sugar, processed starch, high-fat dairy, high-fat protein and trans-fats

– Don’t drink empty-calorie drinks

– The really serious ones in their 12-week pre-competition phase eschew anything but lean chicken and fish, and power-down tons of broccoli, green beans, asparagus, green and chamomile teas.  Very little fruit, which does not work for me.

I follow much the same program, but I am more lenient with myself and my clients.  I figure we deserve a “cheat day” about every 9 days.  More and I will gain weight, less and I am rather bitchy.

But, on the days I pretend I am a fitness-model in training, I can drop 2 lbs a day!  So, if you want to lose weight and firm-up fast, just try eating and training like a fitness model for a week!

Increase Muscle Tone with the Right Vitamins

girl with fruit and weights

Before I started on a vitamin program back at 49 — 11 years ago, I worked out and was toned.  But, adding a good, safe supplement program has made all the difference in keeping that tone.  When we work-out, we deplete our bodies of the critical nutrients that build muscle.  We have to replenish that and food is just not enough!  The team of fitness model competitors at Noelle’s Body Shoppe have told me that they work-out longer, recover faster and have less aches and pains after their work-outs by taking their personalized systems.  In just thirty days they are seeing the difference!

There is a new study in the American Journal of Clinical Nutrition showing that fish oil helps enhance the effect of strength training in elderly women.  If it can help someone who is elderly, it can definitely help those of us younger gals!

Some of the key vitamins needed for rebuilding muscles:  all the B vitamins, Vitamin C and D, E and Omega-3 fish fatty-acids.  Eating enough to meet the needs of our stressful society is tough!  The amounts in the RDA are not enough and are based on studies from over 50 years ago.  To stay in optimal tone and Be Lean and Strong At Any Age, you must take the advanced levels recommended for the Olympians using the USANA program.  You can find out more by taking a free True Health Assessment at:  www.energyunlimited.usana.com.   You will get three reports:  Lifestyle Risks, Lifestyle Recommendations and Product Recommendations.  I can help you customize to get the biggest bang-for-your buck.

I have been on these products for over 11 years and am now 60.  I don’t look it, and I don’t feel it!  I credit this to the right nutrition and supplements, eating clean most of the time, exercise every day and getting enough sleep.  Many of us don’t sleep enough and that is often due to not having enough minerals.  If we work-out, we need the minerals to calm down and relax the muscles and the brain. 

There are so many viewpoints on why or why not to use supplements.  I am going with the science that shows what a good vitamin/mineral and Omega-3 program can do for you!  There is a great article in the Health and Fitness Magazine — Fitness 2013, that came out in January.  It is on the ABCs of Muscle Maintenance.  Here are some of the key points: 

B vitamins needed to maintain muscle strength and tone:

– B1 for protein metabolism and teh formation of hemoglobin, which carries oxygen to muscle cells.  Find it in cereal, bread, meat, rice and nuts.

– B2 for energy metabolism, glucose metabolism, and the oxidation of fatty acids, with some effects on protein metabolism.  Find it in cheeses, eggs, milk and peas.

– B3 is essential for energy production.  Find it in milk, eggs, fish, legumes and potatoes.

– B6 is important for protein metabolism, growth and carbohydrate utilization.  Find it in soybeans, butter, brown rice, and fish.

– B12 is important for the maintenance of nerve tissue and is essential for the metabolism of fats and carbohydrates, energy metabolism, and cell regeneration.  Find it in milk, poultry, eggs, meat and liver.

– B7 is important for amino acid metabolism, and amino acids are the building blocks of protein.  Find it in mushrooms, egg yolk, beef liver, and brewer’s yeast.

I am not going to put in the whole article.  I can send you the file if you ask me for it.

It is easy to do right by your body!  Make the investment now and it will pay you back in a big way later in life.

Take Care of Yourself!  Be Lean and Strong at Any Age!

Noelle Decker, Champion Fitness Model and Trainer

Noelle Decker, Champion Fitness Model and Trainer

Noelle is an inspiration. An over-40 Mom with a knock-out body, she is an example of how to Be Lean and Strong at Any Age. I work with her and her clients to help them achieve the right nutritional program for their individual goals. One of the tricks is you must have some physical activity every day, and strength-training a few times a week. It makes all the difference in the world!