Fitness Tips from BLA Fitness Expert JC - Body Your Design


This is a workout designed to tighten and build your abs. The only way this will work is if you eat a correct low (bad) fat, low sugar diet and yes that means avoiding the bad foods.
Do this workout 2-3 days per week and you will see the results! But don’t forget, ABS ARE MADE IN THE KITCHEN!

Perform each exercise one after the other, only taking 30 second breaks between exercises and complete as 1 big set. When  starting out depending on your current level of fitness do the 8 exercises but perhaps only do half the number of reps and time for each then work up to this.


20 Reps When performing this exercise, keep a 1-1 tempo


20 Reps When performing this exercise, keep a 1-1 tempo

       3.   FLUTTER KICKS

Perform this exercise for 30 seconds.  Make a scissor like motion with your legs, keeping your midsection tight

       4.   SUPERMANS

30 Reps When performing this exercise, keep a 2-2 tempo

       5.   SIDE PLANK

Hold for 30 secs  each way or for as long as you can and repeat on the other side


20 Reps (10 each side) Keep your tempo at 2 seconds up, 2 second pause and 2 seconds down

       7.   CRUNCHES

20 Reps Keep your tempo at 2 seconds up, 2 second pause and 2 seconds down

8.   PLANK

Hold for 1 minute.

 Remember, that the number one thing that you need to keep in mind is that Abs are Made in the Kitchen! To have a sexy six pack requires alot of discipline and a clean diet.  Here are some tips to build better abs.

1. It's better to eat smaller healthy meals that will help balance your blood suger and keep energy levels at optimum throughout the day . Diets should consist of lean protein sources such as chicken, turkey and fish, healthy carbohydrates such as oatmeal, sweet potatoes and vegetables, healthy fats such as almonds and fish oil.

2. Get a good combination of cardiovascular exercise in addition to strength training. Working with weights allows you to build and maintain muscle which will give your body the shape that you want as well as increase your metabolism.
Cardio and aerobic workouts will help you burn off body fat so that you can see the shapely muscles hidden underneath. I recommend high intensity interval training for optimum fat burning and weights to build and sculpt your body.

3. Remember to eat right and exercise on a consistent basis.  Be patient and set
mini weight loss goals or exercise targets for yourself every week.  The more consistent you are with making healthy eating choices and training on a regular basis with intensity, the faster you will see results.

4. Identify your underlying motivation as to avoid old habits from coming back, STAY FOCUSED AND HAVE FUN DOING IT, THE SKYES THE LIMIT!

Until next week train hard, train smart, eat clean and get lean. Please join me for Tough Mudder Fitness Bootcamps in Griffiths Park at 10am Sunday Mornings and come and have fun with other members of Brits in LA. For personal training please enquires or questions You can contact me at


Fat the villain of the piece or is it?

So in the last blog I explained how sugar is your number one enemy so how about fat? Well not all fats are created equal, some are actually healthy and we NEED THEM.
For years nutritionists and doctors have preached that a low fat diet is the key to losing weight, managing cholesterol and preventing health problems. But to be more specific it’s more about the types of fat you eat that really matter. Bad fats increase cholesterol and your risk of heart disease and many other associated diseases but good fats can enhance your overall health and in fact are essential to your physical health and even feed your brain.
So how do we separate the good from the bad? Broadly speaking there are four major types of fat and everyone should at least have some understanding of them.
1.     Monounsaturated Fats
2.     Polyunsaturated Fats
3.     Saturated Fats
4.     Trans Fats

So the first two monounsaturated fat and polyunsaturated fat are the good guys, they are good for your heart, cholesterol and overall health. The last two saturated fat and and trans fat are the bad guys, they increase your risk of disease, clog arteries and increase your cholesterol.  Here are just a few examples of foods from each group.

Monounsaturated Fats – Olive oil (unheated), Avocadoes, Nuts, and Olives.
Polyunsaturated Fats – Flaxseed, Sunflower seeds, Fish (such as salmon, tuna).
Saturated Fats – High fat cuts of meat, Whole fat diary products (milk, cheese etc).
Trans Fat – Fried foods (such as French fries, nuggets etc), pastries, cookies, candy bar

So making sense of dietary fat is not always easy in fact a walk down any grocery store aisle will confirm the publics obsession with supposedly guilt free options such as baked potato chips, fat free ice cream and low fat candies, cookies etc (don’t get me started on sugar again). But while low fat options have exploded so have obesity rates so I’m going to offer you a few guidelines.

Try to eliminate trans fat or at least majorly cut down on it. Check food labels for trans fat, avoiding commercially baked goods will go a long way as well as limiting fast food. A trans fat is a normal fat molecule that has been twisted and deformed during a process called hydrogenation, during this process liquid vegetable oil is heated and combined with hydrogen gas. Partially hydrogenating vegetable oils makes them less likely to spoil so good news for food manufacturers but bad news for us. When shopping, read the labels and watch out for “partially hydrogenated oil” in the ingredients. Even if the food claims to be trans fat free, this ingredient makes it suspect. When eating out, put fried foods, biscuits, and other baked goods on your “skip” list. Avoid these products unless you know that the restaurant has eliminated trans fat. Avoid fast food. Most states have no labeling regulations for fast food, and it can even be advertised as cholesterol-free when cooked in vegetable oil.

Limit your intake of saturated fats by cutting back on red meat, replace with poultry or fish where you can. Reduce your intake of full-fat dairy foods, I have very little dairy nowadays and when I do I go for reduced fat versions. Choose to bake, broil or grill instead of frying and avoid deep fried foods when possible.

Eat omega 3s every day, these are essential and are excellent polyunsaturated fats, While all types of monounsaturated and polyunsaturated fats are good for us Omega -3 fats are proven to be especially beneficial for the brain and heart. Science is still learning about the many benefits of omega-3 fatty acids, but research has shown that they can prevent and reduce the symptoms of depression, protect against memory loss and dementia, reduce the risk of heart disease, stroke, and cancer and help to ease arthritis, joint pain, and inflammatory skin conditions.

Omega-3 fatty acids are highly concentrated in the brain. Research indicates that they play a vital role in cognitive function (memory, problem-solving abilities, etc.) as well as emotional health. So will eating these make you sharper? Maybe.
Omega-3 fats are a type of essential fatty acid, meaning they are essential to health, but your body can’t make them. You can only get omega-3 fats from food. The best sources are fatty fish such as salmon, herring, mackerel, anchovies, or sardines, or high-quality cold-water fish oil supplements. Canned albacore tuna and lake trout can also be good sources, depending on how the fish were raised and processed. Some people avoid seafood because they worry about mercury or other possible toxins in fish. However, most experts agree that the benefits of eating two servings a week of these cold-water fatty fish outweigh the risks. If you’re a vegetarian or you don’t like fish, you can still get your omega-3 fix by eating algae or taking a fish oil or algae supplement.

So I’m not saying go no fat just exchange bad fat for good fat because good fats play a huge role in helping you manage your moods, fight fatigue and even control your weight.

You can contact me at or better still come join us for Tough Mudder Boxing Bootcamp in Griffiths Park 10am every Sunday morning. You can ask me any question when your there and you might make some new friends, are you tough enough?  


Body, Your Design    


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