Ashley Cooper

Summer is here! Its bikini season and let me guess, you’re cringing while reading this because you’ve probably been scarfing down junk food all winter while your expanding love handles are safely tucked beneath your favorite baggy sweater.

No need to go shopping for that out-dated one piece just yet, here are some of my favorite quick tips that will help you lose that winter weight and reveal a tight n’ toned tummy in just days!

Diet tips:

Did you know that there are foods you can include in your daily diet that can actually help you lose weight? Did you know that there are foods that, even if in moderation, can increase your risk of obesity? Check out this list of foods to avoid and include in your diet…

Photo's Courtesy of Ashley Cooper.
Photo Credits:
Mike from www.madnessmodeling.com
Slim Angel Calderon

Foods to

Avoid

Foods to

Include

Bacon~ Substitute with turkey bacon Fruits rich in vitamin C~ Oranges Grapefruit Lemon/Lime Fast Food! Tangerine Simple Carbohydrates~ Any WHITE carb Also include~ Asparagus Broccoli Carrot Beef~ T-Bone or fattier cuts Carbohydrates~ Sweet Potato SOFT DRINKS~ If you must have a sweet Brown Rice beverage, try adding Crystal Light to water. Oatmeal Protein~ Boneless Skinless Chicken Breast White Fish Lean Ground Turkey

FIVE EXERCISES TO GET YOUR TUMMY TIGHT n TONED:

1.G-ups: 2.V-ups: 3.Heal Reach: 4.Old Fashion Crunches: 5.Partner Abs:

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Start by lying on flat on you back with your hands at your sides. Tuck you knees in and bring them to your chest as you raise your back about 6 inches off the ground. If you are a beginner, keep your hands on the ground at your side. To create more resistance lift your hands off the ground, holding them in the air at your sides. Try to do 25 reps 4 times… Lay flat on the ground with you arms overhead Fold your torso almost in half touching your hands to your feet. Keep your arms and legs straight like the letter V. Try to do 10 reps 3-5 times… With your knees bent, keep your back, feet and palms flat on the ground. Keeping your chin up, and your palms flat to the ground beside you, slide your hands toward your heals. Try this exercise 25 reps 3 times… Bending at the knee, place your hands behind your head and keep your chin up. Activate your abdominal muscles and pull yourself into a standard crunch position. Try 25 reps 3 times… This is a great one to do if you are at the gym with a friend! Lying on the ground, have your partner stand above your head, a little more than shoulder width apart and hold on to their ankles. Keeping your legs straight, pull your toes toward your partner’s body. Next your friend will push your feet back towards the ground as you try to keep them in the air. For better range of motion and to work the obliques, have your partner push your feet side to side as well as to the middle. This is a burn out set, so do as many as you possibly can!

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“Remember, you don’t have to be a fitness model to look like one! Strength and beauty come from within, begin your transformation there, and your external results will astound you.”