Building A Six-Pack on a 60-plus bod

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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!

 

 

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Keep the Bugs Away!

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Why We need to Replace Probiotics Every Day!

A while back I blogged on the benefits of Probiotics and how I got rid of my IBS, bloating and other issues.  Now I have learned that we are being polluted and our probiotics killed-off, every day that we eat foods with glyphosate.  The EPA is allowing it in our foods and all GMO-foods are suspect.  I will never stop using my probiotic supplement, every day!  I took them with me on my recent 10-day trip to Virginia and Florida and they helped me stay healthy and kept the weight off!

Extracted from Dr. Mercola blog:

“Lactobacillus, Bifidobacterium, Enterococcus faecalis—these are organisms that keep you healthy either by providing accessibility to the minerals in your food or producing many of the vitamins that you need for life. They’re also the natural biological defenses to keep Clostridium, Salmonella, and E.coli from developing in your system,” Dr. Huber explains.

“When you take the good bacteria out, then the bad bacteria fill that void, because there aren’t any voids in nature. We have all of these gut-related problems, whether it’s autism, leaky gut, C. difficile diarrhea, gluten intolerance, or any of the other problems. All of these diseases are an expression of disruption of that intestinal microflora that keeps you healthy.”

Glyphosate was first patented as a chelator in 1964 by Stauffer Chemical Co. It was patented by Monsanto and introduced as an herbicide in 1974. And then in 1996, Roundup Ready crops hit the market. There’s been a steep increase in the usage of Roundup since then, because you can apply it multiple times without damaging your crop. Making matters worse, they’re now also using glyphosate as a ripening agent—even for non-GMO crops. It’s applied right before harvest time to ripen off the crop.

“We have about a five-fold increase in glyphosate usage on many of our GMO crops. With the Roundup Ready-resistant weeds, we see that rate going up exponentially,” he says.

Did You Know? EPA Just Increased Allowable Limits of Glyphosate in Your Food

Despite well-understood health risks, the US Environmental Protection Agency (EPA) is repeatedly approached by agricultural and biotech companies asking for increased limits of this pernicious toxin in your food.

“The companies say we have to increase the amount of glyphosate that we can have in your food, so we can have a ‘safe’ product – not based on science but based on how much chemical is actually in our food!” Dr.Huber says.

On May 1, the EPA went ahead and doubled the amount of glyphosate allowed in food… Soybean oil may now contain as much as 40 parts per million (ppm) of glyphosate. Meanwhile, research by Dr. Monika Krueger at Leipzig University shows that a tenth of a part per million is all that it takes to kill your Lactobacillus, Bifidobacterium, and Enterococcus faecalis! So soybean oil is now allowed to contain a whopping 4,000 times the known limit at which it can impact your health.”

WHAT CAN WE DO TO PROTECT OURSELVES?

Eat Clean, as close to the natural source as possible.  Buy from local farmers and find out what they do to keep glyphosate out of your foods.  Stay away from packaged and processed foods that do not have labeling which discloses GMO content.

Replenish the probiotics every day.  My choice – USANA Probiotics – a powder with12 Billion live bacteria with lactobacillus and bifidobacterium.  I cannot go without it!

 

 

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Getting By With a Little Help From Your Friends

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I GOT BY WITH A LITTLE HELP FROM MY FRIENDS

As I shared in my last blog, the year my marriage ended my 19-year old son also passed away.   I moved to an apartment and started living alone for the first time in thirty-plus years.  I had no furniture as it all had to stay behind while the home was sold.  I tried to maintain my ranch, traveling three hours each way on weekends to work alone.   I lived frugally in order to make the mortgage payments on both properties.  My dog, Boomer, had to stay with the caretaker at the ranch.  I was desperately alone most days and nights.

The stress was intense!  I had the support of good nutrition and exercise to keep my body strong, but perhaps even more important  was the support of my friends and family to soothe my heart and mind.   When you are lost and everything you know has been torn away, you have to cling to those who love and accept you.  If you try to make it alone, you will succumb to deep depression and even suicidal thoughts.

Friends are able to listen to the deepest longings and regrets, not pass judgement, and allow you to heal.  Sometimes they have to listen to the same things over and over, and they will simply say things like:  “You are going to be OK.  You will get through this.  You are strong.  I love you.  How can I help?”

It made all the difference in the world for me in my time of adversity.  Be a friend.  If you have a friend or family member who is going through some tough stuff, don’t feel you cannot just call up and say something supportive.  Don’t feel you will be imposing or will blow it.  Anything you can do to make that person feel loved and appreciated and recognized as a useful member of society will help.  They may fall apart and sob uncontrollably.  You are strong and you can help them.

Make sure they are eating well and getting outside.  Make sure they have some activity to take their mind off of their own troubles.  By helping another going through a hard time, you will also get a sense of how good your life is.  It will make you grateful and you will be blessing the other person with your presence and goodness.  In that time of stress, what helped me was to help those who had health challenges.  I would share nutrition with them and see them experience improvements.  I would be able to realize that, even with all my troubles, I was at least healthy and strong.  It got me out of bed every day, because I would say, “I wonder who I will help today?” 

A lot of people share with me about losing their jobs, their homes, their lifestyle.  I really try to sympathize, but then I share my year of adversity story and suddenly they realize – “This too shall pass.”  Even the people going through a divorce do not usually have to combine it with the loss of a child in the same year.  Even those who have lost a child rarely have lost their marriage at the same time.  Those who have lost a home still have a loving family.  I became a symbol of not just surviving but thriving through adversity.  I am happy if I can inspire people to be all that they can be.  The founder of the nutrition company that helps me maintain my health has a saying:  “Live life to its fullest in happiness and health.”  I would add, “Inspire and support others through their times of adversity.”

Be the friend your friends need.  We all can get by with a little help from our friends.  A big shout-out to the friends and family who helped me weather my adversity:  Maria, Regina, Tom, Sandie, Sue my Placerville neighbor, Melanie, Mom, Sis, my bros, my team, all my coaches and therapists.  Thanks to them, I am here today to help others stay strong and get through their times of adversity.