wellness

If I could just get rid of my stomach!

 

How many times have you said if only I could get rid of this stomach I’d be fine. I think everyone can relate. This is definitely one of the HARDEST areas to get right. But guess what? It actually can be done. It’s not easy by any means but if you are determined it can be done. Unfortunately, it takes more than just sit-ups and crunches to slim down your waist.

Here are tips below to help you get that stomach down:

Stop Stressing:
Stress is one of the primary culprits for high levels of cortisol secretion in your stomach. We gain weight in our bellies when our cortisol levels spike. When this happens, cortisol breaks downs lean muscle (the type of tissue that burns calories most efficiently) and also holds on to fat storage in the abdominal region. So do yourself and your tummy a favor and try not to stress

Stop the Sugar:
Sugar is clearly crack and we crave it like no other. However its one of the number one contributors to that extra belly fat! When you create a spike in insulin levels through added sugar, this shuts down any fat releasing activity of other hormones and then multiplies the the fat storing specifically around the belly for most people. Adding cortisol( the hormone that’s released when you’re stressed) to insulin is like pouring gasoline on a fire. The two together — with excess calories — are the real culprits in fat gain around your little pooch. Added sugar is in everything. Be sure to read the labels and do things like replacing juice and alcohol with water. Or replacing cookies and cake with fruit. Or adding more veggies to your fruit smoothie cause even though its natural sugar it’s still sugar so you want to cut that fructose concentration with a leafy green

Increase the cardio and strength training:
We can’t see that beautiful 6 pack under a layer of fat now can we? We need to shed it down through added cardio and strength training. when you’re running try and run short quick interval sprints for short as opposed to moderate speed. You’ll burn way more calories/ fat cause you’ll be exerting so much more energy. Incorporate more strength training ( resistance bands, calisthenics, weightlifting)as well because the more muscle you have, the more calories you burn even at rest

Cut the sodium:
Sodium retains water and you don’t want all that extra water retention making you not only feel bloated around the abdomen but eventually lead to hypertension if not cut down. Try salt less seasonings like Mrs. Dash or All Seasoning from Trader Joes and cook at home whenever you can so you can control the salt intake

Cut the ‘bad”carbs: Cut those “bad” processed food carbs like cookies, cakes, sodas, sugary cereals and replace them with “good carbs” green veggies and fresh fruits.

Eat to be satisfied: Must you have the “itis” everytime you eat? Does every meal have to be Thanksgiving? Eat to re-fuel and feel satisfied, not rolling over not sure how your pants are going to close every meal. This is how you keep metabolism up and unwanted fat calories down.

Eat Fat: Wha? Eat Fat? yes, Not a typo. I know it sounds counterintuitive, but it takes good healthy fats to burn fat. Good fats include nuts, seeds, avocados, and salmon. These foods are not only rich in Omega 3’s but are full of nutrients to keep you satiated throughout the day and reducing your hunger cravings

Vitamin C: As I mentioned, When you’re under extreme stress, your body secretes cortisol which messes with your insulin production leading to belly fat. Vitamin C helps to balance cortisol spikes. In addition, Vitamin C is good for your and boosts the immune system. There are plenty of food sources that are full of vitamin C including: bell peppers, kale and kiwi

Operation Pooch be gone. Let’s do it!

P.S.- I’m not saying you can’t enjoy your Christmas holiday. Definitely enjoy just know that if and when you’d like for that tummy to go down, these are tips that need to be followed.

Start your day on the right foot and workout with me online live for a quick 30 min everyday! I’ll be doing a“Just Dance” Class ( Tues, Thur, Friday 7am-730amEST) Where I pick different music genres and styles (Kukuwa African Dance, Dancehall, Hip-Hop, Old School Classics, House, Etc) each class for us to jam to and an
“Abs, Arms Assets”Class Sculpting, toning and strengthening our bodies(Mon, Wed 6:45am-7:15am EST).

Click here to register to take Class Online with Me!
 

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Workout Jam of the week

Wo Onane No by Flava and Kwamz

Fit Tip of the week

Compound Exercises there is no better type of exercise to burn the fat off your body than doing compound workouts. These exercises involve multiple muscle groups to do the work so you are burning even more calories at once. It also ensures evenly distributed toning,muscle building and fat burn all over your body

ANNOUNCEMENTS

 

AMAZING NEWS FOR TANZANIA!!! 

So thanks to Curious on Tanzania for helping us to get some lower rates!Tanzania is now $3900 (without flight)!! With flight is $5900
 

It’s $500 deposit to hold your place. Payments towards the trip can be made in full or any installment plan that works with your budget.Please click the link below to hold your space for either Tanzania and or Ghana

Click here to Reserve your spot for Tanzania or Ghana!

The benefit of traveling with us is:

you don’t have to plan anything

the amount you pay includes ALL food, accommodation, transportation, and planned activities and Flights(leaving out of DC and NYC). only thing you have to bring money for is souvenirs or any additional activities outside of what we’ve planned

you get different workouts every morning from ourselves and local fitness gurus of the country coming back  from vacation more in shape then when you left
you eat amazing food all over the country from different amazing resturants, to local hangouts and more

each day your cultural experience is different, exciting and unexpected allowing you to experience high end city, rural/village, and local town life. whether it’s touring on a safari, or slave castle,or dancing and hanging out a local lounge you’ll get an unforgettable experience thats a memory of a lifetime

you also get a chance to give back to the community thru our community service activity

You also get access to exclusive local events such as film festivals, or parties or cultural/entertainment shows

Kukuwa Holiday Boombsey Blast in DC!!
DC Peeps! Saturday Dec 26th. Come burn off all that holiday pie and move your boombsey back on track as we get ready for 2016!

Click here to Register

NYC Family Come dance and workout with me during the week!
Click here for my schedule

I’ll be teaching at Alvin Ailey (55th and 9th ave) December Wednesday December 16th at 6:30pm – 7:30pm

We are having a Sale on all our African Swag Benji Benjilo Gear! Add the perfect African spice to your wardrobe or someone else’s as a nice gift! 20% Off all items!

Coupon Code:
HAPPYHOLIDAYS

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