You put in the work and you will see the results !

I think that that statement is so true and you will see the results that you desire if you put in the work. So this weekend stay focus and remember that if you are going to have a cheat meal that is only 1 meal. Often we lose control on the weekends with the crazy schedules and all the events of a busy weekend this can be the downfall of many of our attempts to lose. The best way to not fall victim to the weekend monster is to be prepared. Have pre portioned snacks that are easy to access so that anytime you are feeling the need to eat you have a healthy choice within an arms reach. Another fun fact..... Flat abs are made in the kitchen. What you put in is what you get out. Put in healthy whole foods you will get toned and defined abs. Stay focused and keep moving.

FLAT-AB FRIDAY

50 Crunches
30 sec plank
5 Burpees
50 Bicycle
30 Russian twist
* 1 minute rest *

Repeat 2-3 times



Burpees: One of the most effective full-body exercises around, this one starts out in a low squat position with hands on the floor. Next, kick the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the show.


Bicycle: Lie down with knees bent and hands behind the head. With the knees in toward the chest, bring the right elbow towards the left knee as the right leg straightens. Continue alternating sides (like you'r pedaling!). Just keep the helmet in the closet


Russian Twist: Sit on the floor with knees bent and feet together, lifted a few inches off the floor. With the back at a 45-degree angle from the ground, move the arms from one side to another in a twisting motion. Here, slow and steady wins the race: The slower the twist, the deeper the burn.






YOU GET OUT WHAT YOU PUT IN.


XOOXOXOX