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SIMPLY AMAZING!  At 41, I accomplished something I never thought was possible!  I became so inspired by Coach Berry that I achieved not only getting my health back but went on to enter competitions and won!  Read my story and become inspired...click here >>

Crusin' with a NEW Trim Body in 5 Weeks Time!

I am Sharon, 64 and very proud of it!  I am on my way to a new, fine turned, trim and toned body like I use to have.  Read my full story on how to achieve amazing results in just 5 weeks...>Click here

I got ENERGY to spare!

I am Melynda, a mother of 2 and a RN.  At 35 I was begining to feel the pressure of keeping up with my active children and demanding job.  While fullfilled and happy, I was always tired and short of feel well.  Working out with Coach changed all that.  Now, I have energy to spare and I can't stop smiling.  I am really, really happy!  Come see the Coach!   You can change your life, get shapely and feel great.  No need to feel tired or 'get old'.  Age is just a number around here.  We are the picture of youth!

This Month In Body
  • Banishing Your Belly
    It’s not just unsightly. Fat around your middle is also harmful to your health - more harmful even than fat found on other areas of the body. Cut it out and get the flat front you want and the health you need! Read >>
  • Excising the Excuses
    “I’m too tired.” “I don’t have time.” “I have something else I need to do.” There's nothing like a good excuse to make you feel better about skipping the gym. There's also nothing you need to get rid of more. Read >>
  • Walk Your Way to Weight Loss
    Not seeing the weight loss you expected? Walk it off. Read >>
  • Working Out with Child
    Getting 30 minutes a day of moderate physical activity during pregnancy can help you feel and look your best. However, there are instances when exercise should be avoided or approached with caution. Read >>
Health and Fitness News
Chandra Young is now a professional Fitness Trainer

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Banishing Your Belly

The four-step process to flatten up your front.

It’s not just unsightly. Fat around your middle is also harmful to your health—more harmful even than fat found on other areas of the body.

However, everyone has and needs at least a little bit of belly fat. You may have rock-hard abs and be thin as a rail, yet fat can be hidden away inside your body, surrounding organs such as your heart, liver, lungs, and digestive system. Fat stored around these areas is called visceral fat. The fat you see on your hips, thighs, and abs that makes it hard to fit in your skinny jeans or buckle your belt is called subcutaneous fat. This is the fat everyone dreads, yet strangely enough, visceral fat is worse for your health.

Granted, some visceral fat is needed to protect vital organs with cushioning, but having too much can lead to type 2 diabetes, high blood pressure, heart disease, dementia, and certain cancers.

How do you know if you have too much visceral fat and what can you do to get rid of it? Read on to fatten up your knowledge of this oversized subject.

A fat stomach never breeds fine thoughts.
- St. Jerome

Measure Yourself

When your body is obese, it begins running out of places to safely store fat. Fat cells begin building up around and even in your organs. The best way to determine your amount of visceral fat is with a CT scan or MRI. While this is not a feasible option for most people, a measuring tape will give you a rough idea.

Stand up straight and wrap the measuring tape around your waist. Women should measure less than 35 inches and men less than 40 inches. If your waist measures larger than this and if your body is shaped more like an apple than a pear, these are indicators of excess visceral fat.

Now What?

Controlling belly fat is a four-part process. The steps you’ll have to take are getting regular exercise, eating a healthy diet, giving your body enough sleep, and practicing stress management.

Exercise

Even thin people can have too much hidden fat deposited in their abdomen. It may be genetic, but it’s also about exercise. If you maintain a healthy weight by eating healthy but skip physical activity, you’re more likely to have excess visceral fat. So no matter what your size, you need to get active.
Vigorous physical activity burns all types of fat: subcutaneous and visceral. And forget spot training when it comes to targeting fat. It’s the vigorous cardio exercise that’s best.

Diet

Weight loss through dieting will lead to lost belly fat. While there is no magic diet for losing weight around your middle, getting extra fiber may help you get the results you want. A high-fiber diet inhibits the build up of visceral fat. Good sources of fiber include fruits, vegetables, beans, and whole grains. Make a simple switch to whole-grain high-fiber bread and you should see it make a difference in your belly bulge.

Sleep

Getting the right amount of sleep each night helps your body ward off fat, especially if you’re younger than 40 years of age. For some reason, getting either too little sleep or too much sleep affects the build up of visceral fat, with too little being more harmful than too little. People who get less than five hours of sleep each night and those who get more than eight hours of sleep each night have more visceral fat than those who get six to seven hours each night.

Stress

If you don’t have any stress whatsoever, you’re probably not living life. Because stress is a normal part of life. What matters isn’t that you’re stress-free, but how you manage the stress you deal with on a daily basis. When your body is stressed, it produces a hormone called cortisol. High levels of cortisol cause fat to be stored around your middle and around your organs. Learn to manage chronic stress through a healthy support system (family and friends), exercise, meditation, or counseling.