Will You Ever See Your Abs? REPOST

real fat man

One of the most common questions I get from people is how to lose belly fat and get defined abs. Since a tight midsection is one of the most enviable and desirable body attributes, I am never surprised by these inquiries. I have noticed that there is a relatively common misconception that defined abs come solely from exercise, which is definitely not the case. While a certain amount of development in the abdominal muscles must be present for the washboard appearance which many people covet, an individual’s food choices often interfere with the quest for six-pack abs.

If you really want to see abdominal definition, you need to eliminate the following foods from your diet:

SUGAR
Processed foods (including crackers, luncheon meats, cheese, chips, breads)
Foods high in saturated fat (red meat, fast foods)
Salad dressing
Alcohol

Though it may be difficult at first to eliminate the foods listed, you will notice over time that your palate will adjust and that food cravings will subside. That’s because processed foods and sugar set up a vicious cycle in which you crave more bad foods when you consume them. Cut them out of your meal plan, and your cravings will subside. Another benefit of avoiding these foods is that you will avoid the rapid spikes in blood sugar and insulin which they trigger. Why is this important? Because sharp spikes in insulin release promote increased fat deposition in the midsection.

Another dramatic change which you need to make is to drink plenty of water daily. My general rule is to buy an attractive 1 liter bottle, fill it 3 times during the course of a day, and drink all the water you put in that container.

If your abdominal muscles haven’t seen a sit-up in years, you should also incorporate abdominal exercises into your regimen. Here are my three favorite abdominal exercises which work for everyone, from beginners to advanced athletes:

bicycle crunches
Katie-Bicycle-Crunches
ball crunches
basic-crunches-on-stability-ball
planks
Plank-1024x538

If you are consistent with making healthy food choices and getting regular exercise, chances are good that you will see a toned tummy if you are already at a normal weight. If you are overweight, the healthier food choices will help you to slim down and get rid of belly fat, putting you on course for a tighter midsection.

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Review of Guy Gone Keto

Guy Gone Keto by Thom King is an excellent book and a must read for anyone who is seriously considering adopting the keto lifestyle. Whether you are interested in losing weight or just want to optimize your daily food intake, the keto lifestyle is a viable option, and Thom definitely breaks down the science behind keto into easily understood terms. Thom is the founder and CEO of Steviva Brands, and is well-versed in natural foods and has an extensive background in food science and “bio-hacking”, so he knows what he’s talking about.

I was able to read this book in one sitting on a weekend afternoon and found it amusing and well-written. I love how Thom adds his personal experiences to really underscore the fact that a keto lifestyle can transform your body and your life if you commit to it. He also includes a whole collection of keto recipes so that you can infuse variety into your new keto regimen. He includes recommendations on what supplements to purchase so you aren’t in the dark about what to get.

Thom King also has an expansive line of Guy Gone Keto products, including MCT Oil, Steak Sauce, BBQ Sauce, Ketchup, Teriyaki Sauce, Thai Chili Sauce, and KetoseSweet+. You can check out the line here:

https://shop.guygoneketo.com/

Hear About My Travel Promise To Myself On This Toddcast Episode

https://m.soundcloud.com/toddcastpodcast/stacey-naito-ifbb-bikini-pro-made-herself-a-promise-to-travel-every-2-years

Check out this audio clip from a wonderful interview with Todd Hancock on his Toddcast Podcast, in which I talk about the travel promise I made to myself back in 2014. I’ve been keeping that promise and I’m thrilled about it!

Five Steps to Transform Your Entire Well-Being

Sheila Olson is at it again with another fantastic article which I am sharing here. Let Sheila guide you towards optimal well-being!

Five Steps to Transform Your Entire Well-Being
by Sheila Olson

Being healthy is a goal that we all have, and we are frequently exposed to countless trends that promise to drastically improve our well-being overnight. Of course, that isn’t realistic on any level. What our minds and bodies need is long-term commitment. If you’re interested in improving your entire well-being, check out the following tips.

Center Yourself

When left unaddressed, stress can occupy our thoughts throughout the day and leave us restless at night. Unfortunately, our physical health is directly connected to our mental health. After all, stress can disrupt sleep, impede focus, and leave us with a host of physical issues. Yet, with the right tools, you can learn the proper ways to manage it.

A good starting point is meditation. Mindfulness habits can balance our emotional states, leaving us physically and mentally healthier as a result. Beginning a practice can be as easy as spending 10 minutes in a quiet place every day. Thanks to the internet, you can also use guided tutorials to help you learn that process. How you explore meditation is up to you. You may want to focus on breathing exercises, or you might prefer a room dedicated to emotional centering.

Clean Your Air

It’s natural to assume that our homes are a refuge from pollutants, but sometimes that isn’t the case. We may have pets that shed, or we use cleaning chemicals that do more harm than good. This decline in air quality can cause many health issues, such as asthma or allergies. Fortunately, you can drastically cut pollutants by investing in an air purifier. These devices filter air at the microscopic level. They won’t purge our homes completely of contaminants, but you can notice marked improvement in both your health and air quality. Before you choose a specific model, learn more about the products on the market. There are several different kinds of purifiers available, so know what you need before you buy one.

Contextualize Fitness

Being active shouldn’t be a chore; if it is, then you need to find routines that you enjoy to make healthier living more sustainable. Don’t rely on bruising sessions at the gym to achieve your goals, as this can lead to burnout. Instead, remind yourself that all activity counts. That might be walking through a park or playing basketball with a group of friends. Do you work out best with others? Join a sports team, or take up regular jogs with your buddies. Above all, give yourself manageable goals that you can work toward, and make sure you follow through with them. By having a positive mindset, you can keep your fitness moving forward.

Focus on Sleep

Having a good night’s rest is easier said than done. However, sleep recharges one’s emotional and physical batteries. So, get to the root cause of any restlessness and find a solution. Do you drink caffeine? Limit it as best you can, and consider a cutoff point in the early afternoon. Are you using electronics? They may seem ideal to help you unwind at the end of the day, but they can override your body’s sleep processes. Don’t overlook your environment, either. If it’s bright, invest in blackout curtains. Likewise, keep your room cool to help your body prep for sleep. Identifying the source may mean replacing your mattress or changing your decor. Whatever the cause, though, you can rejuvenate your health with sleep.

Embrace Positive Living

Unhealthy habits can be a significant obstacle to wellness. They are hard to stop, but doing so can be transformative. Negative habits can have various underlying causes, so it’s important to determine what they might be. This can help you understand certain patterns and avoid them in the future. However, don’t just try to drop an unwanted habit “cold turkey.” Instead, challenge them by adopting positive alternatives. If you smoke when you’re feeling stressed, find a substitute that you can use to manage your anxieties. Don’t end your nights on a stressful note by checking social media or email. Positive living is a strategy that adds up over time and can become a central part of your day-to-day life.

Good health is not a fad. It’s perfectly achievable by making easy adjustments to our lifestyle and outlook. Make your well-being a priority every day.

Image courtesy of Pixabay

A Princess Dream Come True

Our court from 1991. I am second from left on the bottom row. This was taken about a month before our Nisei Week Pageant and Queen selection.

Over two decades ago, my first seemingly dreamy and unattainable goal was to be involved in a yearly Japanese-American festival in Los Angeles known as Nisei Week, which was established back in 1934.  Aside from a period of seven years between 1942 and 1948, during which World War II raged and carried a solid and jarring impact on the Japanese-American community, the Nisei Week festival has continued to run throughout the decades.

As a child, I remember seeing the Nisei Week Queen and court each year, and it became a dream of mine to be selected as a court member when I got older. However, I got sidetracked by life and didn’t bother to enter the  competition for the local queen selection until the year I turned 25.  I was stunned when I was chosen as the Queen of my community center (the San Fernando Valley Japanese American Community Center, or SFVJACC) for that year.

Once I was selected, I spent the next three months in regular meetings with the queens from the other eight participating communities, meetings in which we would practice all the routines for the beauty pageant which would mark the beginning of that year’s Nisei Week. We competed in that pageant for over 1,000 audience members in a 3 hour event, and though I didn’t win the Nisei Week Queen title, I was happy with being a Nisei Week Princess. We rode on floats, visited businesses, and fostered good will throughout the Japanese-American community.

August 16, 2015: Nisei Week Queen and Court on the float of Nisei Week Japanese Festival Parade at Little Tokyo in Downtown Los Angeles.

When we were on stage, on parade floats, and on visitations, we would wear our sashes, a definite marker which identified us all as queen and court.  On some occasions, we would wear our crowns, and were either clad in matching dresses, or in kimono.

Queen?  Princess?  I guess so, at least in pageant terms!