Flatten Your Stomach for Good | Sudbury Personal Trainers

8/22/2019 Flatten Your Stomach for Good | Sudbury Personal Trainers

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Brought to you by Optimal Body Personal Training


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>Who am I.....a real neat guy

Owner P.E.A.K. Personal Training

Honours Degree in Human Kinetics

Masters Degree in Human Kinetics

Certified Exercise CoachCertified Holistic Nutrition & Lifestyle Coach

Certified Strength and Conditioning Specialist

>My opinion based on combination of research, education, practicalexperience

>If you dont agree with everything, thats fine


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>Stop and actually take a minute to think about everything youvetried over the years to get a flat stomach and target fat loss in thisarea.

>Think about the similarities that your different strategies have had.

Arent they all really the exact same?

>What were your strategies? Dieting? Counting calories? Endlesscardio? The newest ab machine or exercise?

>How successful were your different strategies? No results, greatresults that didnt last?


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>Its time to shift how you look at fat loss and getting a flatstomach

>A flat stomach isnt going to come from a magic exercise ora miracle program, or that new science based supplement.Its going to come from you getting healthy from the inside-out

>How do you get a flat stomach from the inside out mean?


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>We have 3 pillars that lead to a flat stomach

1) Digestive health

2) Exercise

3) Hormonal balance

>Its like a tripod, if youre missing even 1 leg it wont work

>I guarantee if you get all three of those right you can get a flatstomach and you will keep the results you work hard to attain

>But just because something isnt complicated doesnt mean its

easy!


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>This is the first pillar because its often root cause of larger

stomach

>What is healthy digestion? Do you know whats healthy?

>Our simple definition is food is properly being metabolized,

stored, and waste is being eliminated in the right time frame


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>If your gut becomes inflamed it will get larger, when this occurs itcauses your abdominal muscles to become distended. Visceroptosis

>Even if you have very low body fat you will still appear to have a

belly. If you have increased body fat on top of this it makes you

appear even larger than you actually are.

>It doesnt matter how many sit ups you do if youre having digestive

stress you will continue to have a belly. Very common in females

who do not like their lower abdominals.


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>There are almost endless different types of digestive issues here aresome of the more common ones that are leading to issues

>Food intolerance

>Too much consumption of processed food

>Deficiency in HCL (stomach acid)

>Imbalance in gut flora (bacterial)

>Dehydration>Fungal infections

>Parasite infections

How many of you know or think you have one or more of these issues?


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>Do you frequently belch after you eat?

>Do you frequently have gas?

>Do you have undigested food particles in your stool?

>Do you have bowel movements less than once/day?

>Do you have bowel movements more than 3 times/day?>Do your bowel movements have a strong smell to them?

>Do you have bloating? Especially through the lower stomach?

>Do you have compact stool, lose stool, or alternate between the two?

>Do you pass less thank 12 inches of bowel per day?

>Do you have frequent skin irritations or rashes? Ie. Eczema, dry skin, acne,etc.

>Do you have to use deodorant to cover up strong body odour?

>Do you wake up between 1 and 3 am frequently?

>Have you been diagnosed with iron or B12 deficiency?

>Do you or have you in the past had problems with heartburn?

0-1 Good digestion, 2-5 digestion issues are present, 6+ serious concern

(health effects)


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>There are expensive tests to tell you which food youre intolerant

to, however, this is often problematic.

>Common food intolerances: soy, dairy, corn, wheat, gluten


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>There are a number of side effects that are a health concern

from food intolerance such as:

>Leaky gut syndrome (can lead to immune issues)

>Increased food intolerance to other foods

>pot belly>Back pain

>Inhibition of the muscles of the abdominal wall


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>There are expensive tests to check if you have a foodintolerance, but Ive heard some bad stories about these

>The easiest way to use an elimination diet. You eliminate allcommon food intolerances and suspect food intolerances. Mostfind it difficult to eliminate all commonly intolerant food so youcan do them one by one. Slightly less effective but easier

1) 1)Eliminate food you suspect is giving you issue or one of thecommon intolerance foods for 10-14 days

2) 2) Add the food back in for a day and see if you get anyadverse reactions in the next hour to 4 days

3) 3)After 4 days eliminate another food and begin the process

over again


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>Food log is a great way to detect possible food intolerances.

>Track your reaction every time you eat, if you have a negative reaction afteryou eat a food eliminate it for 10-14 days then re-introduce it

Negative effects from food:

Belching

Gas

Energy drop

Stomach pain or cramping

Skin irritation or itching

Increase mucus (throat)

Blocked nasal passageAllergies

Bloating

And many more


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>Too little stomach acid is a very common problem.

>Many people who suffer from heart burn are actual deficient in HCL.....but theytake antacids which eliminate symptoms but actually make the problem get worse

>Common symptoms for decrease HCL: undigested food in stool, bloating,abdominal pain after eating, poor bowel movements, huge appetite

>You can check to see if youre deficient by taking a HCL pill in the middle of alarger meal. Continue to eat and wait to see if you get a warm sensation in yourstomach or chest, or if you get indigestion. If you do get these symptoms youreproducing enough stomach acid, if you do not get these sensations you aredeficient.

>If you are deficient email me and I can give you recommendations


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>If you are eating food youre intolerant to you are probably suffering from thiscondition

>Tight gap junctions in the small intestines

>Immune system response. Do you get sick more than once/year?

>Increase risk of cancer.

>1 in 14 men will get colon cancer, 1 in 27 will die

>1 in 15 women will get it, 1 in 31 will die of it

2nd leading killer of all cancers only behind lung


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WORKOUTBOOK

>It is vital to have movement occurring every single day multiple timesper day. Doesnt necessarily mean exercise. Helps with proper energy& digestion: pumps organs

>We will go through certain exercises that can help to aid in restoring

gut function and flatten your stomach

>It is important to note that these exercises can only do so much ontheir own without being accompanied by fixing the digestion/gutproblems mentioned earlier. Remember all 3 pillars work together


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http://www.youtube.com/watch?v=rFbcYdkLAJs
http://www.youtube.com/watch?v=rFbcYdkLAJshttp://www.youtube.com/watch?v=rFbcYdkLAJs


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http://www.youtube.com/watch?v=cimeQTKU6CY
http://www.youtube.com/watch?v=cimeQTKU6CYhttp://www.youtube.com/watch?v=cimeQTKU6CY


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>These are not the answer, for most people will actuallypromote posture that will cause your deep abdominal

wall to shut off leaving you with a larger stomach


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>Most people when they think about what to do to lose weight orflatten their stomach think they have to stay on a treadmill forhours

>This will actually cause your body to become more efficient atstoring and metabolising fat

>In many studies it shows exercise doesnt help with fat loss,which is often results of long slow cardio

>Hard, fast intense cardio is vital once youre in good enoughshape to handle this type of training


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>Many people wind up losing large amounts of muscle during their

weight loss attempts because of low fat/protein nutrition combined with

too much long slow cardio and not enough resistance training

>The numbers on the scale might go down, but are you getting the bodyyou are going to want?

>You can be slowing your metabolism because of the lost muscle as

well. 1 pound of muscle burns 5-7 calories every day.

>Example


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WORKBOOK

>Many people today are suffering from hormoneimbalances for many different reasons. Dont realize b/c

blood work is normal

>We are going to discuss to major hormones that have ahuge impact on a flat stomach


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>Important hormone when it comes to flat stomachs

>Cortisol signals your body to store fat when it is released

>Typically fat storage goes to the front of the stomach

>It is your stress hormone, it helps you get through the day. However toomuch is a serious problem....not enough is an even bigger problem

>Understand stress takes many forms not just mental/emotional. Ie.Thermal, nutritional, chemical, electromagnetic, exercise, circadian (sleep)

>Good stress & bad stress are different though right??


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>Identify all the high stressors in your life

>Break stress down as far as you can.

Why does that stress me?....use example

>Identification will cause you to be more mindful, this alone willdecrease stress

>Pick one off of your list and begin working on them

>You will begin to see most of your mental/emotional stress arerelated to the same 1 or 2 root causes


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>Its very important to understand the difference between the two

>Stress management is developing strategies that will help you toreduce the feelings of stress

>Stress reduction are strategies that will help to eliminate or

decrease the actual stress that is in your life

>Both important keys to the puzzle, but if you want long termsuccess you have to look at stress reduction not just management


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>Try to identify what other types of stress you frequently have in yourlife. Ie. Electromagnetic, exercise, etc.

>Begin to find easy ways to eliminate them from your life.

Examples of stress most people have:Cell phones in your pocket all day long

Cell phone plugged in your bedroom while sleeping

Light from alarm clock on your skin while sleeping

Multiple things plugged in your bedroom while sleepingCooking with non-stick cookware

Storing food (especially fat/protein food ) in plastic storage

Watching tv or on the computer the hour leading to going to bed

Watching tv or working while eating


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>Important to understand proper breathing patterns

>If you have inverted breathing (over 80% of people that I assess do!) itcauses you to have to breath 2-4 times as many times as you shouldbe. Robes your body of energy

>If you mouth breathe it activates your sympathetic nervous system(this is your fight or slight part of your body.......stress).

>Four key points to remember: Your stomach should increase in size when inhaling

The bottom of your rib cage should expand out as you breathe inYour collar bone and upper rib cage should not rise up as you breathe in (thereshould be zero movement at rest)

You should breathe through your nose at rest (if blocked often a foodintolerance)


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>You should be getting to bed around 10:00-10:30 depending on the time of theyear

>If youre not getting to bed on time you will create a hormone imbalance,causing difficulty to lose weight

>You should be getting around 8 hours of straight sleep per night

>Waking up through out the night can be related to: parasites, blood sugarlevels dropping, liver/detoxification issues, stress, hormone imbalance (cortisol),and mental-emotional stress

>What to do to improve sleep>Go to bed 20 minutes earlier every week till you hit the proper time

>Fix the problems that are creating your problems with waking up

>Dont consume caffeine after 1:00


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>A big one when it comes to a flat midsection

>Released as a result of blood sugar levels going up (carbconsumption)

>Signals your body to store fat

>Can cause fat storage through the love handle region

>Control through proper carbohydrate consumption for yourmetabolism (everyone is different)more lean you are better you dealwith carbohydrates typically

>What spikes insulin levels and what helps keep them level?


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>Post workouts for starchy foods

>Some have to even be careful of fruit consumption depending onmetabolism or current hormonal state

>Less issue with carbohydrate consumption in the morning

>Consume more above ground veggies than any other food group

>Eat a food from protein-fat group every time you eat

-Animal food (meat, dairy, eggs, etc)

-Nuts & seeds (make sure to soak them 6-8 hours)

-Legumes (make sure to soak them and complete them withgrain)


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>Our society has become fat phobic. Butter, nuts, seeds,

unprocessed diary will not make you fat just because they have fatas long as they are not highly processed

>Low fat diary is highly processed and has most of the importantnutrients taken out of them

>Important to distinguish between real fats and crap processed fats

>Helps control hunger fat & protein foods help to control insulinspikes


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>Take a second and actually think about some of the things we learned today

>How many of the following can you say yes to

-I eat veggies more than any other food group

-I have no digestion dysfunction

-When new stress enters my life that creates issues I develop astrategy to deal with it

-I am in bed by 10:30 at the latest most nights

-I have a normal bowel movement 1-3 times per day

-I can breathe through my nose

-I have proper breathing patterns

-I do more intense exercises such as strength training thanlonger slower bouts of cardio

-I almost never consume carb foods such as fruit, veggies orgrains without a protein-fat food

-I time my starchy food consumption post workout


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-If youre struggling please shoot me an email at

[email protected].

-If you are struggling to implement any of the information I invite

you to sit down for a free consultation to see how we can help you
mailto:[email protected]:[email protected]

Flatten Your Stomach for Good | Sudbury Personal Trainers

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