Abs of the Month

With Model and Fitness Competitor

Kristia Knowles

There is so much information about

strength and cardiovascular training on

the market. Everyone has their personal

thoughts on what is the most effective

way to train to get results.

We are all individuals. The training program that works for one person, may not work for you. We all have different genetics and lifestyles that play a role in reaching personal fitness goals. What is important is that we as individuals search and fine tune programs that will work for us!

Information that I would like to share includes the following:

1. Strength train at least 2-3 times a week 30 minutes to 1 hour. Resistance training promotes tone muscles and increases metabolism.

2. Cariovascular train at least 3 times a week for 20 minutes for maintenance and cardiovascular health. 40 minutes for fat burning.

3. Follow a healthy nutrition plan. Results achieved from the gym are rarely seen without a healthy meal plan.

4. Intensity is not for everyone. Neither is success. If you want results, train intensely, but safely. Muscles respond to resistance training when challenged. Going through the motions is not enough.

5. Results = cardio + strength training + nutrition + discipline. You need all pieces of the equation for optimal results. Resistance training without a healthy diet rarely reaps reward. You will never hear of a fitness professional bragging about their stellar abs by munching on a steady diet of fast food and alcohol. Don't fool yourself!

6. Love the machine. You body is a machine especially designed for you alone. Trying to emulate a body style that isn't appropriate for your design will lead to self criticism and ultimate failure. If your body is a healthy and beautiful size 12 versus a sickly size 2, accept it! Be confident at any shape or size.

Kristia's Diet Plans

MONDAY
1. 2 veggie sausage patties
1 serving oatmeal with stevia
2. Parillo Protein Bar
3. 4 ounces chicken breast
1 serving brown rice
1 serving veggies
4. Parillo Protein Bar
1/2 Isopure Protein drink
5. 4-6 Ounces of grilled Salmon
small salad with fat-free dressing
1 serving broccoli

TUESDAY
1. Fibre One Cereal
4 scrambled egg whites
2. I serving of steel cut Irish oats
1 scoop protein powder with slivered almonds
3. 4 protein eggwhite/oatmeal pancakes with almonds
4. 4 ounces turkey slices on wheat gluten-free bread
1 peach
5. large leafy green salad with grilled chicken

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