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If you plan on having that “summer bod,” now’s the time to start! With spring and warmer weather just around the corner, it’s as good a time as any to start getting physical!
Of course, one of the most common trouble areas for many people is the abs. If you’ve been feeling a little soft around the middle, here are some great flat abs tips for you this spring.
Focus on plank moves
The plank position is excellent for the core, and the core is what refining the abs is all about. If you’re not used to doing plank moves or getting into this position at all, start slow. Just do the plank (and keep that back straight) for as long as you can — 20 to 30 seconds is a great start if you can. Then, work your way up every day.
Once you get up to one or more minutes, you can start lifting one arm or leg (or an opposite arm and leg) for a few seconds, or you can even move into the side plank.
Don’t forget cardio!
Having flat abs isn’t just about working that core. It’s also important to get a good whole body workout. Most importantly, make sure you’re breaking a sweat at least 20 minutes a day, at least three times a week (although, longer is always better). Do this by running/jogging, swimming, biking, or playing a sport.
Take a look at your diet
Lastly, look at what you’re eating. Belly fat will cover any abs you cultivate, so try to reexamine your diet. Eat more fruits and vegetables, lean meats, whole grains, and healthy fats. You should be consuming around half your weight in ounces of water every day too (this helps with digestion). Stay away from processed, packaged, and fried foods, and limit sugar as much as possible.
Whittling down those abs doesn’t mean you have to forego your favorite foods, but do aim to keep a balanced, nutritional diet!
Many Chicago, IL apartments like ours have fitness centers on-site where getting flat abs is easy! Looking for a new apartment in the Chicago area? Simply get in touch with our office to see which floor plans we still have available.
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If you struggle with falling asleep at night, you certainly aren’t alone. In today’s fast-paced world that's increasingly filled with distractions, winding down in the evening can be challenging. Here are a few easy ways to promote a better night’s slumber naturally.
Reduce Anxiety Before Bedtime
Regardless of age, most people feel anxiety creep up on them at some time during the day. A few tips for alleviating stress-related tension that can cause restlessness include:
- Resolve worries to some extent by jotting them down and setting them aside for the night.
- Get sufficient exercise during the day, but use caution to not exercise heavily two hours prior to bedtime.
- Try to spend ample time outdoors during the day to synchronize circadian rhythms to promote the body’s natural sleep patterns.
- Ease anxiety in the evening with a warm bath or shower, reading or with meditative practices.
Set a Sleep Schedule — And Stick To It
Experts advise those with sleep issues to get in bed at a certain time every night — even on weekends — when possible. This consistency encourages the body’s circadian rhythms that assist your sleep-wake cycle, which means that you have a better chance of getting those seven recommended hours of sleep nightly. If you take naps, limit these as well to minimize disrupting this natural cycle.
Use Caution at Bedtime With Food and Drinks
Big meals can wreak havoc on the stomach if eaten too close to bedtime, which can prevent a good night’s rest. Other culprits that tend to prevent sleep include spicy, acid-inducing foods and alcohol. While alcohol may induce sleep, it is a known sleep disrupter. Stimulants like caffeine and nicotine can take hours to eradicate from the body and can cause sleeping issues.
Design a Restful Environment and Routine
An ideal routine for sleeping includes turning off electronics and other stimulating devices at least an hour before bedtime. Furthermore, create an ambiance designed for sleeping within the bedroom. Keep the space cool and dark while trying to sleep, and use earplugs or soft music if it seems to assist in successful sleep.
Explore The Montrose Apartments in Chicago
If you are looking for Chicago apartments where you can get a good night’s sleep, contact us at The Montrose today to schedule a tour of our community.
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If you have committed to a healthier new you for the new year, these five fitness tips can help you adopt a solid plan and stick with it to meet your goals.
1. Embrace a Healthy Diet
Fitness is not merely about exercise because having a health-conscious diet also plays a significant role in determining overall well-being. Fruits, lean proteins, whole grains, and veggies are excellent choices for those seeking to lose weight or build muscle through supplemental exercise. Take healthy snacks when on the go to curb midday cravings.
2. Solidify an Exercise Routine
While a fitness room is a wonderful option to have, some fairly efficient exercises can be performed just about anywhere. Jogging, running, light weight training, walking or even dancing can effectively burn calories and tone muscles. It’s been proven that both gentle and intense exercise can result in similar health benefits and weight loss.
3. Stay Committed to Fitness Routines and Goals
New Year's resolutions to get fit often fail because of a lack of commitment. Determine your goals, how many days or hours per week you can commit, and consider what dietary changes will best help you along. If time crunches distract you, consider using sticky notes or charts, or set alert reminders on your smartphone or other connected devices to help keep you on track.
4. Record and Track Progress
By tracking and recording fitness accomplishments, you can see whether or not you are meeting your target goals, which helps you realize when a new approach may be necessary. Not only can you redesign your target goals, but tracking your progress can be an excellent motivator not to slip up.
5. Find a Workout Buddy or Competitor
Some individuals are more inclined to meet fitness goals with a workout pal, while others are more motivated by the idea of competition. Decide which type of buddy will yield optimal results for your personality. There’s also the option of hiring a personal trainer to keep you on track.
Check Out The Montrose Apartments in Chicago
If you are looking for impressive and elegant Chicago apartments, contact us at The Montrose today to schedule a tour of our community and our brand new state-of-the-art fitness center.
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