{"id":10804,"date":"2017-06-28T17:46:38","date_gmt":"2017-06-28T16:46:38","guid":{"rendered":"http:\/\/adelespilates.co.uk\/?p=10804"},"modified":"2018-05-11T20:56:14","modified_gmt":"2018-05-11T19:56:14","slug":"2-secrets-to-a-flat-tummy","status":"publish","type":"post","link":"https:\/\/adelespilates.co.uk\/2-secrets-to-a-flat-tummy\/","title":{"rendered":"2 secrets to a healthy tummy"},"content":{"rendered":"<h3>Fed up feeling bloated and your tummy \u2018being in your way?\u2019<\/h3>\n<p>After three caesareans I know exactly how you feel \u2013 having to lift my tummy to feel more comfortable and less sweaty. YUCK! gross. \u00a0I was used to feeling conscious of the way I looked even as a fitness instructor.<\/p>\n<p><iframe src=\"https:\/\/www.youtube.com\/embed\/e1VSggByIPU?feature=oembed\" width=\"500\" height=\"281\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><br \/>\nEven as a fitness instructor I still had a \u2018pappy\u2019 tummy, overhang. Or whatever descriptive word comes to your mind, but I guess you know what I mean?<\/p>\n<p>I have been a Pilates teacher for over 20 years and exercise alone did not give me a flat tummy or anywhere near a flat tummy! \u00a0I have adapted my diet and my exercise programme and have improved my internal digestive system and created a wall of muscle from Pilates ?<\/p>\n<p>Okay, wall of muscle is a bit far fetched ?<\/p>\n<p>There are ways to get a stronger tummy \u2013 inside and out.<\/p>\n<p>Infact if you have a 5-pronged attack, you WILL get the tummy you have always wanted. \u00a0I am going to outline those 5 approaches here in this blog. Feel free to comment on the bottom if you have something to add or want to discuss further.<\/p>\n<p>I appreciate that having the tummy you have always wanted\u00a0sounds like a stupid \u20186 weeks bikini\u2019 fit crazy statement, but I know from experience that you can get stronger abs and a better functioning digestive system with just a few changes. If you make these changes into a permanent habit, the gorgeous way. Then your tummy will feel the benefit.<\/p>\n<p>Reduce your \u2018meno\u2019 tummy by:<\/p>\n<ol>\n<li><span style=\"color: #eb1950;\">Paying attention to your hormones<\/span><\/li>\n<li><span style=\"color: #eb1950;\">Eating starchy carbs after exercise<\/span><\/li>\n<li><span style=\"color: #eb1950;\">Avoid probiotic drinks<\/span><\/li>\n<li><span style=\"color: #eb1950;\">Increase probiotic foods<\/span><\/li>\n<li><span style=\"color: #eb1950;\">Pilates twice a week \u2013 my favourite subject ?<\/span><\/li>\n<\/ol>\n<h3 class=\"bard-text-block style-scope\"><span style=\"color: #eb1950;\">1. Pay attention to your hormones\u00a0<\/span><\/h3>\n<p class=\"bard-text-block style-scope\">The menopause and the perimenopause can be a challenging time for many women, especially when it comes to weight gain. Meno-middle (weight gain in the abdomen) is one of the most common complaints of perimenopausal women and you have probably been told that an extra couple of pounds is simply\u00a0what happens at 40 +<\/p>\n<p>&nbsp;<\/p>\n<p>Don&#8217;t miss: <a href=\"https:\/\/adelespilates.co.uk\/reduce-bloated-tummy\/\">Reduce your bloated tummy<\/a><\/p>\n<p>&nbsp;<\/p>\n<p class=\"bard-text-block style-scope\"><span style=\"color: #eb1950;\"><b class=\"bard-text-block style-scope\">That is\u00a0rubbish!<\/b><\/span><\/p>\n<p class=\"bard-text-block style-scope\">You don\u2019t have to have a middle age spread, I don\u2019t. \u00a0Plus you will be glad to know that it\u2019s not down to your willpower or even counting calories.<\/p>\n<p class=\"bard-text-block style-scope\">It&#8217;s hormones that play THE most\u00a0important part in gaining weight around your\u00a0middle. \u00a0Consider how much stress you have in your daily life. \u00a0The stress hormone, cortisol can really upset your entire body.<\/p>\n<ul>\n<li class=\"bard-text-block style-scope\">Be aware\u00a0and be mindful \u00a0reduce your stress levels and\u00a0therefore your cortisol hormone.<\/li>\n<li class=\"bard-text-block style-scope\">Reduce anxiety with the\u00a0use relaxation techniques.<\/li>\n<li class=\"bard-text-block style-scope\">Relaxing will allow your body to reduce the amount of production of the cortisol hormone and that will have a direct effect on the weight gain around your tummy.<\/li>\n<\/ul>\n<p>At the same time:<\/p>\n<ul>\n<li class=\"bard-text-block style-scope\">Increase your endorphins<b><i>\u00a0\u2013 <\/i><\/b>the pleasure hormones which are produced in your\u00a0brain and digestive system.<\/li>\n<li class=\"bard-text-block style-scope\">The simple act of eating raises your levels of endorphins.<\/li>\n<li class=\"bard-text-block style-scope\">Endorphins tell\u00a0you that eating is an inherently pleasurable experience- so if you are starving yourself you won&#8217;t release any feel good hormones.<\/li>\n<li class=\"bard-text-block style-scope\">They also stimulate fat to be burned as fuel. The greater the endorphin release in your digestive tract, the more blood and oxygen will be delivered there, which means greater metabolic efficiency.<\/li>\n<\/ul>\n<p class=\"bard-text-block style-scope\">So don\u2019t go hungry, don\u2019t skip breakfast or lunch, because not only will your metabolism slow down, but you won\u2019t be increasing your\u00a0happy hormone. \u00a0You will get grumpy!<\/p>\n<h3 class=\"bard-text-block style-scope\"><span style=\"color: #eb1950;\">2. Eating starchy carbs after exercise<\/span><\/h3>\n<p>Protein makes your muscles bigger and stronger, in general, Personal Trainers will ask you to eat proteins straight after exercise. However, the gorgeous way is to eat proteins throughout the day and starchy carbs after exercise.<\/p>\n<p>WHY? because protein needs to be driven into your muscles by glucose. \u00a0Glucose is synthesised in your body by carbohydrates.<\/p>\n<p>Whilst simple carbohydrates work on your body rapidly\u00a0&#8211; for instance that is why you hand out jelly beans to marathon runners.<\/p>\n<p>However medical researchers like Gary Taubes and Nina Teicholz are questioning the effect of these simple sugars on your hormones. Simple sugars give you a quick energy boost but what else are they doing to your hormones and your body&#8217;s delicate balance?<\/p>\n<p>Avoid simple sugars and eating starchy carbs when your body needs it most &#8211; which is after exercise, is the Gorgeous way \ud83d\ude42<\/p>\n<h3><span style=\"color: #eb1950;\">3. Avoid Probiotic Drinks<\/span><\/h3>\n<p>DON\u2019T DRINK YAKULT or any other little drink \u2013 they are full of sugar and feed the demon bacteria \u2013 the baddies, the sugar in these drinks feeds the bacteria in the gut that make you feel like you have \u2018gut rot\u2019 and the bloated feeling.<\/p>\n<p>That doesn\u2019t mean to say I don\u2019t agree with pro-biotics in food or even powder.<\/p>\n<p>Probiotics rock! Do you remember watching Angela Rippon working with Michael Mosley on \u2018Trust me I am a Dr\u2019? \u00a0She found out that whilst her gorgeous and lovely body was fabulous on the outside she had fatty deposits inside her body?<\/p>\n<p>&nbsp;<\/p>\n<p>Find out: <a href=\"https:\/\/adelespilates.co.uk\/what-is-pilates\/\">What is Pilates?<\/a><\/p>\n<p>&nbsp;<\/p>\n<p>Angela was advised that to reduce her fatty deposits around her inner organs she was encouraged to take Inulin. \u00a0Inulin is a nutritional component that occurs naturally in many plants but can also be taken in powder form. Do you know what inulin is? It is basically a probiotic that helps with the healthy bacteria in the gut called bifidobacteria and lactobacilli \u2013 you might not be able to pronounce them (I can\u2019t) but you have definitely heard of them from the Yakult adverts.<\/p>\n<p>Do you know what inulin is in laymen\u2019s terms? It is basically a probiotic that helps with the healthy bacteria in the gut called bifidobacteria and lactobacilli \u2013 you might not be able to pronounce them (I can\u2019t) but you have definitely heard of them from the Yakult adverts. \u00a0The trouble is these little drinks don&#8217;t contain enough you need to ask at your health food store for a stronger version.<\/p>\n<h3><span style=\"color: #eb1950;\">3. Increase Probiotic foods<\/span><\/h3>\n<p>You can easily eat probiotic foods like:<\/p>\n<ul>\n<li>FAGE Yoghurt \u2013 no sugar or fruit<\/li>\n<li>Saukeraut (gotta be honest, not keen on this one!)<\/li>\n<li>Cottage cheese \u2013 oh yes easy one<\/li>\n<li>Pickled gherkins \u2013 pickled in water &amp; salt (NOT VINEGAR)<\/li>\n<li>Mozzarella<\/li>\n<li>Cheddar<\/li>\n<\/ul>\n<p>To be honest I have just picked out the easy foods that you can find and put into your diet. There are more probiotic foods, but I wanted to start you off gently.Don\u2019t let cheese intimidate you.<\/p>\n<h3><span style=\"color: #eb1950;\">4. Pilates and Practice<\/span><\/h3>\n<p>The 2 big secrets to a flat tummy \u2013 the two Ps\u2026\u2026<\/p>\n<ul>\n<li>Pilates<\/li>\n<li>Practice<\/li>\n<\/ul>\n<p>Sorry, no corners cut here that is the answer 2 Ps \u2013 Pilates and practice.<\/p>\n<p>My favourite subject Pilates. I love it and I am going to make it fun and exciting and exhilarating. Oh okay maybe not all of the above, but I will have a go at trying to help you fall in love with Pilates.<\/p>\n<p>Together on my quick 10 minutes a day for 10-day challenge you are going to do both Practising using your Pilates techniques<\/p>\n<p>Practice like crazy and then you will see results. In the challenge, you will receive more nutritional information and lots and lots of Pilates plus a full Pilates class and a separate meditation video to help with those increased stress hormones. \u00a0Enjoy<\/p>\n<p>10 day tummy challenge including food tips, exercise and of course PILATES ?<\/p>\n<h3><a href=\"https:\/\/www.get-gorgeous.com\/tummy-challenge\" target=\"_blank\" rel=\"noopener\">Find out more click here<\/a><\/h3>\n<p>You can redo the challenge when you want, just let me know.<\/p>\n<p>Speak soon much love<\/p>\n<p><a href=\"https:\/\/adelespilates.co.uk\/wp-content\/uploads\/2017\/02\/Adele-signature-2.png\"><img decoding=\"async\" class=\"size-full wp-image-9959 alignleft\" src=\"https:\/\/adelespilates.co.uk\/wp-content\/uploads\/2017\/02\/Adele-signature-2.png\" alt=\"\" width=\"100\" height=\"39\" title=\"\"><\/a><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-medium wp-image-9961\" src=\"https:\/\/adelespilates.co.uk\/wp-content\/uploads\/2017\/02\/Adele-300x282-300x282.jpg\" alt=\"\" width=\"300\" height=\"282\" title=\"\"><\/p>\n<p>PS. \u00a0find me on youtube and you will automatically receive the most recent Pilates and Gorgeous Cardio workouts plus my VLOGS on nutrition\u00a0and food &#8211; <a href=\"https:\/\/www.youtube.com\/channel\/UCzQjrWv_Uh8y1FHPu2pO0tw\" target=\"_blank\" rel=\"noopener\">click here to find my channel and press the SUBSCRIBE button <\/a>on youtube.<\/p>\n<h3><span style=\"color: #eb1950;\">Find out what others have to say about Adele\u2019s Pilates&#8230;<\/span><\/h3>\n<p>[random_testimonial theme=&#8221;default_style&#8221; count=&#8221;1&#8243; show_title=&#8221;0&#8243; use_excerpt=&#8221;0&#8243; show_thumbs=&#8221;1&#8243; show_date=&#8221;1&#8243; show_other=&#8221;1&#8243; hide_view_more=&#8221;0&#8243; output_schema_markup=&#8221;1&#8243; show_rating=&#8221;stars&#8221;]<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fed up feeling bloated and your tummy \u2018being in your way?\u2019 After three caesareans I know exactly how you feel \u2013 having to lift my tummy to feel more comfortable and less sweaty. YUCK! gross. \u00a0I was used to feeling conscious of the way I looked even as a fitness instructor. Even as a fitness [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":10810,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"footnotes":""},"categories":[46],"tags":[59,63,66],"acf":[],"_links":{"self":[{"href":"https:\/\/adelespilates.co.uk\/wp-json\/wp\/v2\/posts\/10804"}],"collection":[{"href":"https:\/\/adelespilates.co.uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/adelespilates.co.uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/adelespilates.co.uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/adelespilates.co.uk\/wp-json\/wp\/v2\/comments?post=10804"}],"version-history":[{"count":0,"href":"https:\/\/adelespilates.co.uk\/wp-json\/wp\/v2\/posts\/10804\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/adelespilates.co.uk\/wp-json\/wp\/v2\/media\/10810"}],"wp:attachment":[{"href":"https:\/\/adelespilates.co.uk\/wp-json\/wp\/v2\/media?parent=10804"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/adelespilates.co.uk\/wp-json\/wp\/v2\/categories?post=10804"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/adelespilates.co.uk\/wp-json\/wp\/v2\/tags?post=10804"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}