what is the single best exercise I can do
to reduce my midsection? Some people say walk it off, some say do a
hundred situps/or crunches? I really don't have/make time for either.
Also, I have learned while I am waiting for my washer to fill up with
water, I do side arm swings with the bottle of detergent. My arms look
pretty good for a 43 yr old.

What would you suggest for a busy working worn tired mother of three?

Hello friend of creativefitness.com,

Great questions.  First, because there is no one best exercise to reduce the midsection.  The basic truth is that we cannot spot reduce specific sections of our body.  The reduction in fat comes from a healthful diet and exercise.  Start out slow, doing one new healthful thing each day, and in one month you will be healthier in 30 new ways.  Not to mention, the weight reduction.  Now the best way show off your midsection once you have shed the pounds is to incorporate simple quality ab exercises into your daily regimen.  Quality is the key in ab exercises, not quantity.  I'll post a few quick quality ab exercises in upcoming blog entries.  As for the detergent bottle idea.  That's great!  Save a few of those empty bottles and fill them with sand or pea gravel for more weight and keep them handy in the washroom.  Keep up the creativity and find workouts that fit your lifestyle.  For example, if you have kids.  Kids are the best functional workout tool ever.  I've seen parents kneel, squat, lift, bend, jump, pull and hold all the while carrying a grocery bag and an infant.  This is exercise and it's done for eight to twelve hours a day.  Now incorporate the healthy eating and there you have it.  Also participating with them in their outside games is probably the best cardio hands down.

I hope this helps.

Until next time, Peace and Joy my friends.

Mike Guardiola

For the past six years every other Thursday we have a homemade pizza.  The Guardiola pizza is a homemade organic whole grain crust topped with homemade pizza sauce, any kind of veggies we have on hand, skim-milk cheese or soy cheese, and Italian flavored turkey sausage or in this case tomato basil Morning Star Soy burger.  That's right, the pizza I'm holding here is a vegetarian pizza.  About four to five of our meals throughout the week are meatless.  It throws in variety, is a healthful alternative and extends our meat supply.  Sometimes it just feels good to lighten up as well.  

Come train with me and your session just might end up on a Thursday night. : )  

A few of y'all have already had some of our post-workout meals on your workout days.  A solid workout and a solid meal with a solid plan.  You can't beat that.  

This one is topped with spinach, olives, red bell peppers, mushrooms, tomatoes, onions, skim-milk cheese, and tomato/basil flavored soy burger.   

I hope this helps with ideas.  The toppings are only limited by your imagination.  Peace and joy my friends and family.

Until next time,

Mike Guardiola 

 

 

No, I didn't eat two dinners.  I'm just posting last night's and tonight's dinner on this post.  I just had to post Tuesday night's dinner for the fish lovers.  Also, the Salmon sandwich makes a good lunch plate.

Salmon on wheat, snap peas and a glass of milk. I use slightly sweetened Fat Free yogurt as my mayo and load it with spinach, onions and tomatoes. 

Can't forget desert!  Fat Free yogurt with muesli and frozen fruit. (sweetened with Stevia) 

 

Wednesday night's dinner was a modified Chipotle chicken bowl.   We use brown rice instead of white rice and use skim milk cheese.  It's an easy dish; rice, chicken breast, salsa (mild or hot), black beans and a little cheese on top.  You can also sub the cheese with Fat Free yogurt.  Here's the pic.

Detail shot. 

Thanks for coming back.  I'll keep posting, so stay tuned.  

Much success in the New Year!

Mike Guardiola 

 

OK, this time I shot a picture before devouring my dinner.  Eating healthy, balanced meals combined with exercise helps me maintain a healthy weight, and when needed, build muscle or even lose weight.  I only posted my dinner, but in addition to this dinner I had a solid breakfast, a mid-morning snack, lunch, a mid-afternoon snack, and a Protein shake after my workout.  

 

6-7 oz. Grass Fed beef steak pan fried in Organic Pam. 

1 small Organic Baked Potato (not pictured, but I topped it with a tsp. of Fat Free Organic Plain Yogurt)

Organic Steamed Veggies (I eat a ton of veggies with my meals.  They are low in calories, high in vitamins, high in fiber and they fill me up!)

12 oz. of Fat Free Milk

AND for desert, Yes desert!

Organic Fat Free Cottage Cheese, topped with strawberries and muesli. (sweetened with Stevia or Agave Nectar)

 

 

I hope this helps with meal ideas.  Until next time, much success!

Mike Guardiola 

 

As promised I am posting tonight's dinner.  No picture, I was hungry. :)

1 med. catfish fillet seasoned with salt, pepper and garlic powder.  Pan Fried with Organic Pam cooking spray

1 cup cooked Brown Rice

1 cup refried Organic Fat Free Pinto Beans with Chipotle sauce mixed in

12 oz. of Fat Free Promisedland Milk

1 - 6 oz. cup of Fat Free Yogurt

You may have noted all the fat free items.  My fat is coming from the catfish which has essential fats for the body.  Also my carbohydrate intake was slightly higher than normal due to higher exercise demands today. Proteins are contained in every single item consumed.  For the most part this is a very balanced meal containing Carbs, Proteins and Fats.  The only thing I would have done differently is added a cup of plain steamed veggies or a salad.  Stay tuned for the next meal posting.  

Eat Smart and Train Smart,

Mike Guardiola 

 

 

 

Happy New Year Friends and Family of Mike's Creative Fitness.  Here's our chance once again to make smart choices and positive changes for the next three hundred and sixty-five days.  Michelle and I believe sound nutrition is at least 80% (if not more) of a fit and healthy body along with exercise and rest.  Whether you are trying to lose weight, maintain your current weight and health, or be the next Arnold, you have to make smart food choices.  As always, we never assign workouts to people if we have not done them ourselves, and we practice what we preach when it comes to eating healthy.  I'll be posting several of our meals this year at this blogsite.  We hope this will help with dinner ideas and wish each and everyone of you a happy and healthy new year.

Cheers,

Mike and Michelle Guardiola