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!

 

 

What Do Athletes Want in a Supplement?

Steve Simon, CEO of WTA and Deb Dutcher, Health Coach
Steve Simon, CEO of WTA and Deb Dutcher, Health Coach
Deb Dutcher with Monica Puig and Sam Stosur of the WTA
Deb Dutcher with Monica Puig and Sam Stosur of the WTA
20160313_105024I just returned from the BP Paribas Open in Indian Wells, California. I was a special guest in the USANA Health Sciences suite, and got to meet with some of the athletes from the Women’s Tennis Association — Sam Stosur and Monica Puig. I got to hear from the physiotherapist and trainer, Carol, and the new CEO of the WTA, Steve Simon. USANA was celebrating its tenth year of being the preferred supplement provider for the WTA. It was really powerful to hear, directly from the athletes, their trainer and CEO how important they feel taking the supplements is in supporting their training and competition schedule. It was also gratifying as I have been on many of the same supplements for almost fifteen years now.

Two of the most important products they cited were the USANA Probiotics and the C-Booster Plus. Both are used to keep up their players’ immunity while going through their grueling travel schedule, crossing time-zones and having to play the very next day! When they have a multi-city and country travel schedule, they get on the C-Booster for ten days. This helps them combat the germs all through airports, hotels and airplanes. (C-Booster has Vitamin C, echinacea, elderberry and zinc). C-Booster is my go-to if I get even a tickle of a sore throat or am exposed to sick people. I don’t get flu shots! I just load up on the C-Booster, the Proflavanol (grapeseed extract and Vitamin C), extra Vitamin D-3, drink lots of fluids and hit the sack early! I can usually kick the bug in 24 hours.

Now, back to the athletes. They also swear by the USANA Essentials — which they get in their personalized HealthPaks. The Essentials are the foundation supplement — with over twenty-five vitamins and antioxidants and eleven essential chelated minerals. If you tried to match the amount of nutrition in this power product with food, you would need to eat 22,000 calories of food a day, and spend about $33! Much easier to take the Essentials morning and night. Remember, your body does all its repairs while you sleep, so you need to give it all the building blocks it needs. Plus, if you get enough vitamins and minerals, the body knows it is optimally-nourished and you will keep the fat cells from growing! Which will result in losing weight….

Another key product the athletes use is the Procosa — a special joint-support product with glucosamine, turmeric and Vitamin C. This has kept my knees happy for years now! Prior to USANA it hurt to go up and down stairs, and now I can climb mountains!

I have relied on these products for over fifteen years. The WTA has relied on them for ten now. Maybe it is time for you to try them? http://energyunlimited.usana.com to order with a Preferred Customer discount. You can also take a FREE True Health Assessment and find out what your body needs and wants. USANA will customize your pak, just like they do for the athletes!

Why do you suppose the WTA and another 489 elite athletes trust USANA? Simple — every product has a 100% purity and potency guarantee. They are manufactured in USANA’s FDA-registered manufacturing facility, in Utah. They have passed both ConsumerLabs and NSF. Plus, they are ranked #1 supplement in North America in the “Nutrisearch Comparative Guide to Nutritional Supplements”. If that is not enough to get you to try them, how about a money-back guarantee from USANA when you order through a rep (like me?).

I recommend these supplements to all my clients because I know they work! We get great results. A side benefit of the Essentials is they help get rid of cravings because your body does not need any micro-nutrients and is “Happy”. So you can stay “Sexy, Lean and Strong!”

So, if you want to feel like an athlete, with energy to burn and stamina to get through your workout, give them a try!

How to Pre-Order the Book

The book, “Sexy, Lean and Strong After 50” is available on Amazon Kindle for pre-order.  Release date is set for November 27.  Please use this link to pre-order:  http://www.amazon.com/dp/B018CX2YP0

It would be great if you can submit a review by December 3, in time for the actual release!

Happy Thanksgiving, everyone!  May your day be filled with love, family and wonderful food.

My Fitness Tracker Is Ruining My Life!

Jawbone

I have had this thing on my wrist almost non-stop since January 3.  It buzzes me when I sit for more than 45 minutes, hounds me to get enough sleep, and would track my eating if I took the time to input everything.

I got my fitness tracker (a Jawbone UP-24) for Christmas.  It took three weeks to make my Samsung SIII talk to it.  Long story short – I had lost the Google Play Store app off the phone and could not download the UP-24 app without it.  After a fruitless phone call to my cell phone service provider, I was told to get the phone “reset”.  That sounded ominous, but I had made a promise to myself to start using the bloody tracker-thing, so off I went.  Sure enough, they had to remove everything from my phone, then put back on Google Play Store, then they had to reload my pictures and text messages.  I lost all the emails and past voicemails, but that was acceptable.

Then, I set-up my goals.  My first lofty goal was my movement – I picked 10,000 steps a day.  But, I do a lot of activities that are not walking or running and I needed to figure out how to get credit for those.  All I could do in the beginning was get credit for the walking, running and some biking.  My rebounding activities registered, but I did not think I was getting enough credit.  I finally found out how to add activities, but they only let me input them at the “Easy” level, and there was no choice for Yoga or Pilates.  All I can choose are:  Cross Training, Walk, Hike, Run, Weights and Cardio.  So, when I am doing Yoga, I have to pick Cross-training and then write myself a note.  Bah!

I tried to capture my foods, but the things I eat are not in the database and, when I input calories, the little tracker will not record them.  Or, I hit the button to enter too many times and end up with four of the same thing.  I talked to the Jawbone support guy and he said they have no delete function yet.  You have to be really careful before you press Done.  If your finger slips, tough luck!  My finger slips a lot.

I especially have hosed my sleep-tracking, which is actually my favorite thing about wearing this little black and silver band.  Before I started wearing it to bed, I thought I was getting really good sleep.  I use a great melatonin product, fall asleep quickly, and get 7 to 8 hours, every night, no matter when I go to bed.  But, the little tracker is telling me I have “Light Sleep” cycles and “Sound Sleep” cycles.  It shows me when I am awake and then when I slept, and how soundly and for how long.  I learned that eating later at night reduces my sound sleep and so does not getting enough exercise.

One night I forgot to wear it to bed.  I got up and tried to input manual sleep.  Again, I hit the wrong button and there is no delete capability, so I got a record of sleeping 15 hours, 210% of goal.  I finally figured out there is a minus ability and cleaned that up.

Whew!  Technology.  It can help you or it can drive you crazy and ruin your life.  On one hand this keeps me honest and getting to bed on-time.  (Jawbone sent me a message and some suggestions – they noticed my average was 7500 steps a day – because I did not put in my Yoga), and they suggested I lower my goal from 10,000.  So I did.  Then, they started telling me to go to bed earlier (not my usual 12:30 a.m. time).  So I tried, and I am getting to bed about 11:45 p.m., which is really good for me.

As a Health Coach, I am always trying to help my clients get more exercise, sleep and eat right.  Now I have a little band on my wrist trying to do that for me!  I may have to leave home without it!

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.

Are Belly Bugs Making You Fat?

belly crampAre you bloated, constipated and full of gas??? Know how to get rid of it, for good? For years I struggled with intestinal issues and extra belly-fat. After adding probiotic supplements and high-fiber foods, these problems are gone!!! There is a great article in the April issue of More Magazine that explains why. Here is a quick summary: First, there is electrical communication between the brain in your head and the one in your digestive tract. (Who knew? — Guess this is what the butterflies in the stomach are about…) Second, the brain in the gut is made-up of a network of nerves in the digestive tract. Researchers have discovered a new player in the second-brain — the trillon little bacteria that live mainly in the inner walls of the large intestine. Current medical research is showing that probiotics do amazing things for us — beyond restoring the good bacteria balance we need and helping us absorb our nutrients, they can contribute to lowering stress and disease and helping us lose weight. A French study-team, led by Michael Messaoudi, the scientific and medical director of ETAP, a research lab in France, says his studies are showing that, even as the brain alters gut action, so the gut alters the brain. Researchers have known for years that stress can change the bacterial conditions. When your big brain senses a threat, glands pump out stress hormones that trigger several chemical responses in your gut. This can alter the balance of good and bad bacteria. Most of us are under so much stress that is no wonder we are gassy, constipated and bloated!

The right strains of probiotics are the Bifidobacterium or Lactobacillus. I take a supplement with 12 Billion live bacteria made-up of both of these, every other day! What a difference it has made! You also need to feed the little buggers — they like soluble fiber from foods like: oatmeal, chicory, bananas, wheat, garlic, onions, flaxseed, artichokes, barley, legumes and raw dandelion greens. We are supposed to consume 30-35 grams of fiber, both soluble and insoluble, a day. Most Americans get less than half that amount. For that reason I also snack on raw veggies, whole fruit and high-fiber nutrition bars.

You can get probiotics naturally from these sources: yogurt with “live” or “active” cultures, kefir, cheese, sauerkraut and kimchi. But, as I am dairy-intolerant and do not care for sauerkraut or kimchi, I take mine in a powdered form, mixed with a cold drink. The research also says you have to avoid a hot drink for one hour after dosing with your probiotics.

I encourage you to add a good probiotic/prebiotic program to your regimen. It will help you feel great, look great and fend-off illness (I have not been sick for years, since starting on this daily program….)

Here is to your health! Be Lean and Strong at Any Age!

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!