Wednesday, December 2, 2015

4 Minute Flat Belly Solution

Your 4 Minute Flat Belly Solution

4 minutes to a flat belly?  Sound too good to be true?  Maybe, but maybe not…

You are tight on time.  (So am I.)  You need a fitness solution that will not needlessly waste your time and deliver little or no results.  Not to worry, I’ve got you covered.

You see as a fitness professional I am always looking for fitness and fat loss hacks.  Short cuts and tricks that deliver results fast – very fast.

But I’m also skeptical of sketchy marketing tactics and scams trying to make it seem like you can get results with no effort.  Because as you know anyone who tells you that is full of BS.

So every program I design is backed by research, science and real world results.

And that is what I have for you today, a fast and effective program that will melt your midsection, tighten and tone your waist line and flatten your belly – ALL IN 4 ONLY MINUTES.

But first a little back story…

In 1996 Dr. Izumi Tabata conducted a study.  In this study he took elite speed skaters  and split them into 2 groups.  The first group rode exercise bikes at a steady pace for 60 minutes 5 times per week.   The second group did a specialized “High Intensity Interval Training” (or HIIT) session that lasted only 4 minutes. 

This 4 minute routine has since been dubbed a “Tabata” and consists of 8 rounds of 20 seconds of work followed by 10 seconds of rest for a grand total of 4 minutes.

After a 6 weeks of tests conducted on the subjects it was clear that those training only 4 minutes per day had equal if not BETTER results (Anaerobic capacity and maximal oxygen uptake, both markers of overall fitness) than those training for a full hour.

To put that in perspective, the first group trained for 5 hours per week, the “Tabata” group only 20 minutes per week.

You can see that this is a big deal right?

It’s HUGE really.
(and I’ll show you how you’re going to benefit from this landmark study in a bit…)

Now to be fair, Dr. Tabata’s initial study did not measure fat loss.  But since then countless studies have conclusively proven that the fat loss experienced from these short duration, high intensity bouts is staggering. 

The technical term is “EPOC”  (excess post-exercise oxygen consumption).  I call it the “Afterburn Effect”.  And what it means to you is that you continue to burn fat for up to 30 hours AFTER you are done working out.

30 HOURS!!!

Told you it was huge :)

Let’s Flatten That Belly!

So now let me tell you how you can focus the “Tabata” and all of it’s fat burning power to your waist line.

The first thing you’ll need is a timer.  Any clock with a second hand will do in a pinch, but there are multiple free apps for iPhone and Android that are going to do a better job.

Just go into your phone’s app store and search “workout timer” and you’ll easily find one.

Most apps that I have come across already have the Tabata timing sequence pre-programmed in, but if not it is simple enough to do.

Just program it for 20 seconds of work followed by 10 seconds of rest for a total of 8 rounds.  That makes for 4 minutes total (3:50 if you don’t count the last rest)

Ok, now that the timer is set we need to pick our exercises.

But we have some basic requirements that must be met:  We need moves that are relatively easy to do, can be done anywhere, target the midsection and also pack a mean metabolic punch.

You’ll be alternating back and forth between Toes to Sky and Mountain Climbers.

Here they are…

Toes To Sky:
A weak midsection can lead to back pain. And sometimes even the best ab move can irritate a weak lower back. You are left with the dilemma of how to strengthen and tighten your core while not aggravating your back. This cool move does just that.

Lie down flat on your back with your arms at your side. Raise your legs straight up so your toes are towards the sky (see where this is going?) Now, lifting you butt off the ground reach your toes higher in the air- probably 4-6 inches but no more. Now lower back down and repeat. DO NOT let you legs swing up and back, this should strictly be a (relatively) small vertical pulse to laser target those abs.

Mountain Climbers:
This vigorous variation of a standard plank kicks the core tightening up a notch. Angling your knees toward the opposite shoulder is a wonderful way increase the intensity even more.

Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly. 

Lets Go!
Alright, now we press start and let the magic begin.  Here is how your flat belly workout will look…

1.      Mountain Climbers 20 secs
Rest 10 secs
2.      Toes to Sky 20 secs
Rest 10 secs
3.      Mountain Climbers 20 secs
Rest 10 secs
4.      Toes to Sky 20 secs
Rest 10 secs
5.      Mountain Climbers 20 secs
Rest 10 secs
6.      Toes to Sky 20 secs
Rest 10 secs
7.      Mountain Climbers 20 secs
Rest 10 secs
8.      Toes to Sky 20 secs

That’s it!  If you do it right, and give it your all for those 4 minutes your midsection should be on fire and your metabolism will be boosted for up to 30 hours!

This is an exceptionally simple (but not easy) workout you can use anytime you want to trim your midsection and can pretty much be done anywhere you happen to be.

Let me know if you have any questions!

Stacy Ward

PS:  This is just *ONE* example from my new free “4 Minute Fat Fix” at home workout series. Burn fat, get lean, tight and toned in only 4 minutes from the comfort of your own home.  It’s 4 minutes, 4 days per week. 

If you want these free 4 minute fat burning, do-anywhere workouts delivered directly to your inbox just CLICK HERE ASAP.

Thursday, August 27, 2015

Tuesday, May 5, 2015

Guilt Free Recipe on Cinco de Mayo

 Cinco de Mayo usually means people like to plow through a few tons of chips & dips and drink a few too many cervezas. Then they end up digging themselves out of seven layers of guilt.

I can help with at least part of that with the unbelievably good (and healthy) guacamole recipe.

So this awesome recipes  is truly one of the healthiest things you can eat. My family even loves it!

Many still do not know that avocados are incredibly nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals and some of the healthiest fats on the planet. This is a dip you can eat guilt free.

Here is you Cinco de Mayo Guacamole:
3 large ripe avocados
1 large shallot, finely chopped
1/4 cup fresh cilantro, finely chopped
1 clove garlic, minced
1/2 of a jalapeno pepper (optional), finely chopped
1/2 of a lime
salt to taste

Scoop the avocados into a medium bowl and lightly mash with fork Add shallot, cilantro, garlic, and pepper if using. Mix in evenly with avocados using fork to mash any lumps. Squeeze the juice from the lime over mixture and continue blending until smooth. Add salt to taste. Cover and refrigerate for one hour.
And instead of chips try using jicama, cucumber or other sliced veggies to dip.
It’s full of flavor and won’t wreak havoc on your waistline.

It’t really that simple! Now you can make festive Cinco de Mayo it even better with this crazy good guacamole.

As always, let me know if you have any questions!

Friday, January 23, 2015

5 Habits that cause belly fat

5 habits that cause belly fat
There’s nothing quite as frustrating as that stubborn belly fat that sits around your waist, makes your pants tight and destroys your confidence.

If you have belly fat to lose, then chances are great that you are harboring one or more of these 5 habits that cause belly fat.

Read the 5 Belly Fat Habits below to identify the reason why your stubborn belly fat won’t budge…

Belly Fat Habit #1: Too Much Sugar
Sugar is found in many of the foods that you eat daily. From breakfast cereals, to coffee drinks, to protein bars, to energy drinks…more items in your daily diet contain sugar than you’re aware of. All of these sugar calories add up quickly and translate into many pounds gained.

Make it a habit to read the ingredients and the sugar count in the foods you are eating. Pay special attention to breakfast items, yogurts, protein bars and any item that is packaged. Avoid eating foods that contain added sugars as a part of your daily diet.

Belly Fat Habit #2: Daily Dessert
There used to be a time and place when desserts were reserved for Sunday evenings and special occasions. Not anymore! These days dessert has become a daily occurrence. Much like the first Belly Fat Habit, having dessert is another form of having too much sugar, and all those sugar calories rapidly turn to fat.

Forget eating dessert everyday. Save desserts for cheat days and special occasions, and stick with fresh fruit as your daily after-meal sweet.

Belly Fat Habit #3: Bad Snacking
In recent years snacking has been named one of the best ways to maintain your metabolism, in order to burn fat all day long; and while there is some truth to eating small, high protein-high fiber meals frequently, for the most part all of this snacking has done nothing better than make us fat.

Most snack items are crunchy and salty, 2 qualities that you’ll rarely find in a healthy snack, and contain loads of simple carbohydrates and, you guessed it, more sugar. In order to avoid belly fat you’re better off avoiding all traditional snack foods, and to fall out of the habit of ‘snacking’ entirely.

If you’re hungry between meals then eat a small amount of protein and fiber, such as a hard boiled egg with cucumber, or a packet of tuna with celery.

Belly Fat Habit #4: Daily Alcohol
Having that drink with dinner (or two, or three…) can quickly become a fast and steady habit. It’s easy to justify the drinks because you had a long, hard day and you deserve it. The alcohol takes your mind off of your troubles and loosens you up for a good time. However, all those alcohol calories are basically sugar, and all that sugar is going straight to your belly. (Beer belly, anyone?)

Breaking your daily alcohol habit is tough, I’ll give you that, however it may motivate you to know that it’s nearly impossible to lose fat on a day when you’re drinking alcohol. Alcohol = fat storage mode. Also it’s great to know that once you’ve allocated alcohol to cheat days and special occasions, you’ll lose fat quicker and easier than ever before.

Belly Fat Habit #5: Lack of Exercise
This one is kind of a no-brainer, right? If you aren’t moving your body in a consistent, challenging way then you’re going to store body fat. Plain and simple. An effective, invigorating exercise routine is the ticket you need to dump that fat for good.

I’m here to help you simply and easily lose all of your unwanted belly fat. The start of this brand new year is the perfect time to begin an exercise program that really works – and my programs have been proven to be the most effective, so let’s get going!

Call or email me today to ditch that belly fat forever.
Dieting Alone Isn’t Enough
Have you tried losing weight by dieting alone? Frustrating isn’t it? Exercise is a vital part of the weight loss formula and is proven to increase your metabolism all day long. Dieting alone could never do that.

Baked Avocado & Egg
Who knew you could bake avocado? It makes a fun little boat for half of a scrambled egg. Enjoy for as a nutritious, on-the-go breakfast or snack. Servings: 2

Here’s what you need…
  • 1 organic avocado, halved with pit removed
  • 1 egg
  • salt, pepper, and your favorite seasoning – I used Fajita Seasoning
  1. Preheat the oven to 425 degrees F. Flip each avocado side over and slice off enough of the rounded skin so that it can sit flat when the fleshy side is up.
  2. Place the avocadoes, fleshy side up, in a baking pan. Crack some salt into each hole. Whisk the egg in a bowl, divide it between the avocado holes.
  3. Sprinkle with salt, pepper and the seasoning of your choice.
  4. Bake for 16-18 minutes, until the egg has fully set. Eat with a spoon and enjoy!
Nutritional Analysis: One serving equals: 176 calories, 15g fat, 35mg sodium, 8g carbohydrate, 8g fiber, and 6g protein

Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends.

Sign up for our 21 Day Tummy Tuck Special !  

Limited spots available!

By Jan. 31st. 

Wednesday, January 14, 2015

Win FREE Unlimited Boot Camp & Help us FEED our Community in Need! " Burn the Fat...Feed the Hungry" Day Tummy Tuck Fat Loss Program..Burn the Fat & Feed the Hungry.

Okay, okay, I don't often get this crazy excited about creating workouts and fat loss programs, but this is the exception.

I'm freakin' stoked! And YOU'RE in for a treat -

(but only if you like winning Prizes  for losing fat while helping others in need.)

I got inspired by all the feedback I got from that first email about how so many people FAIL at their New Year's weight loss resolution and end up right back where they were when they started, or worse: fatter.  I also know that this time of year the food pantries are empty after the holidays and their are people who are actually starving in our community.

And in that same email I went on to explain the four factors contributing to why most people fail at their New Year's weight loss resolution.
  1. Your goals are probably un-realistic and so you're already setting yourself up for failure.
  2. You're unprepared. Sure you have a general idea that you want to lose weight. But you most likely do not have a game plan.
  3. Your goals are unclear.
  4. You lack support. Because the going WILL GET TOUGH and your support system is what will see you through to your goal.
And as far as I'm concerned, New Year's Resolutions Suck!

I have a ton of clients who I help lose weight and get in better shape. And one of the things I teach them from day one is that you can achieve whatever you want to achieve, whenever you want it.

You don't need permission from anyone. And you don't need to wait for a New Year. So just dump the idea of resolutions and let me tell you about my New Year's Revolution weight loss and get back into shape program.

This is it. 

21 Day Tummy Tuck Program...Give Back Program
  • I've designed the program to overcome the four fail factors mentioned above.
  • It's a 21 Day program specifically designed to burn fat and tone muscles while you work out with me, and then give you the coveted "after burn" effect so you can burn more fat once you leave here.
  • In addition to this contest we will also be doing our 4th Annual Food Drive for MUST Ministries" "Burn the Fat..Feed the Hungry" where participants can donate food and be placed in a drawing to win One Fee Month of unlimited boot camp.
"After burn" is the state of heightened metabolism that takes place after a really good workout when certain variables take place during the workout session. In fact, it's scientifically proven that you can go into after burn and torch more calories for as much as 18 hours after a workout.

 Here's what you need to do now... Bring in a bag of non-perishable items to our donation site at our Acworth Fit Body Boot Camp studio.  You will receive a FREE WEEK UNLIMITED BOOT CAMP for your donation plus you will go into a drawing to win a FREE MONTH.  If you like the program after your free week we will have special for you to join our 21 DAY Tummy Tuck Program. 
You can also just call me at 678-881-9881 
CLICK Here to GET a FREE WEEK and Consultation!
Talk soon,

- Stacy Ward

P.S. There is one small thing you must do to qualify for this six-week weight loss fitness program. You have to promise me to NEVER have a New Year's resolution again, okay? Because YOU can achieve anything you want, whenever you want!


Here is a recipe to try.

Buffalo Lettuce Bowls


·         4 carrots, chopped up
·         4 celery stalks, chopped up
·         2 cloves of garlic
·         2 chicken breasts cut into bite size pieces (1lb)
·         ¼ cup of hot wing sauce
·         1 tbsp onion powder
·         A little cayenne pepper
·         3 tbsp of lite blue cheese crumbles
·         1 tsp of olive oil
·         Butter lettuce
·         Chopped scallions


Heat olive oil in a sauté pan.  Add carrots, celery, garlic and pinch of salt.  Cook for four to five minutes.
Add chicken and season with salt, pepper, onion powder and cayenne powder.  Stir everything together and cook for about 3 minutes (the chicken is small and will cook fast… do not let it overcook or else it will get tough!).
Once the chicken is almost cooked through, add the hot sauce and cook for another two minutes or until the sauce is hot and the chicken is cooked through.
Shut the heat off, stir in the blue cheese (optional) and chopped scallions.
Scoop into butter lettuce bowls and enjoy! (serves 4)