FITNESS AND DIET – THE KEYS TO LASTING BODY SHAPING
From time to time we will be including articles on fitness and nutrition from the fabulous Nikki, a top personal trainer in the tri-state and regular visitor to Glamour Boutique NJ. Most of us have at least one thing in our physical makeup we wish to change whether it be a thinner waistline to help achieve a more natural hourglass figure or even a more pert booty. Whilst body shaping garments of course help, you will always see faster and longer lasting results when combining also sensible diet and regular exercise.
We feel very honored to have contributions from a top fitness professional who happens to be a T-girl and so knows what our readers specifically needs when it comes to body shape and toning. Nikki herself is in fabulous shape and so we know what she says works since we have seen the results.
Nikki, our in-house fitness specialist has kindly volunteered to whip any willing readers into shape by providing regular articles on fitness and nutrition to help you in your quest for a more feminine shape.
“Hello out there in Cyber land My name is Nicole and aside from being a TG TV girl I am an accomplished Athletic and personal trainer and group fitness instructor who knows the battle you ladies fight to be more feminine every day!
I am here to help !! From time to time we will tackle the subjects of Health, Fitness or should we say Body-Shaping training and nutrition.
For most, summer is a great season after the long hard winter but to some of you it’s not so great because it means a lot less clothes and more exposed skin. I am here to tell you it doesn’t have to be a stress for you because in just a few short weeks if you follow my routines and stay commited you could loose as much as 20 lbs in just 8 short weeks !!! Interested now?
Let’s get started with our no 1 problem area, the stomach.
First you need to understand that whether you wear a girdle, a cincher or the steel-boned Corset for occasional-wear or long-term waist training, you will always see better long-term results when combined with correct diet and regular exercise.
The top 5 ways to reduce your stomach and waist for summer
- First don’t eat fried food at all your BBQ’s and avoid fattening hot dogs !
- Do not do weighted abs work of any kind as it will increase the size of your waist by building bigger muscles under your layer of fat and push your stomach out further !
- Cut out 1 Starbucks or Dunkin Iced Latte a Day and loose 10 pounds in a month !! Always select low fat milk and add your own sugar to coffee; Dunkin regular is 3-4 heaping spoons in a medium cup!!
- Download a Walking or Step app like My Fitness pal or Walking mate and Get Stepping! Doing your 10,000 steps a day leads to pounds lost per week and keeps you on track with your eating too 🙂
- Finally the most important way to slim your waist is… …Exercise – Yes Exercise or more specifically Cardio- Exercise 30 min a day Minimum of 4 days a week!
Healthy Snack of the Month – Peanut Butter Balls:
These are a great power ball snack and will keep you going for hours when you feel the nibbles coming on. The Power balls are amazing to have for breakfast or as a snack especially if you are in a hurry, and need just something you can grab and go. I also found out that you can use them as a gift (if you give them a nice wrap) or even a bribe.
You will need :
1 cup of oats,
Ground the oats into an oatmeal/oatflower,
Mix the oatmeal with 2 cups of almond meal.
Add 3 full teaspoons of baking powder.
Mix it well and add about 4 tblsp of honey.
Add 4 table spoons of coconut oil – you can melt it in a pot before you pour it into the bowl so that it’s easier to mix it in.
Cook 1 cup of carrots until they turn soft and mash them just like you would mash potatoes. You can also use a food processor.
Add the mashed carrots into the mixture in the bowl and mix it all well together to create a dough for the balls. The dough should be moist and little bit sticky – if you find it too soft you can always add little more almond meal. The amount of dough you need for one ball depends on how big you want them to be. I made about 28 balls.
You can use crushed almonds or finely crushed pecans (both are delicious)
Roll the ball in crushed nuts to cover the entire surface.
Just place the balls in a non stick baking sheet and bake them in the oven for about 25 minutes on 350F.
P.S. The balls will be very tender when you take them out of the oven so don’t touch them. Let them cool down for 10 – 15 minutes and then put the entire sheet with all of your balls into the fridge. They will then become more solid and won’t fall apart when you bite them. Enjoy, let me know what you think and send me your favorite healthy snacks too.
Exercise of the Month – Lunges
I have chosen a great exercise to start off our new series together – it is for the most valuable Assets we have – our Booty or better known as our Butt. The exercise is the Lunge and the reason I have chosen it is it’s great for shaping and toning all the angles of our butt especially in the C curve which gives it the Round shape.
Below you will find picturess on proper form and position to do the Exercise correctly to maximise results
Remember I am here to answer any and all of your questions concerning Health, Nutrition and Fitness day and Night just shoot me an Email to [email protected] and type in the Subject Line “For Nikki” and I will respond as soon as possible !!
Until Next Time ladies ‘Live with Passion and Health’ Kisses, Nikki”