1) Combine Strength and Cardio Training

Crunches are designed to tone, shape, and strengthen your abdominal muscles, however, they don’t necessarily help getting rid of the layer of fat on top. So, to get your toned abs to actually show, you need to combine your strength training with high intensity cardio intervals. I recommend you do no less than 30 minutes of aerobic exercise 3 – 4 times a week. This can include jogging, cycling, or taking a kick-boxing class at your local gym.

While you will burn fat during strength and cardio training, the combination of the two will also maximize your metabolism, so that you will burn fat long after you stop exercising.

2) Crunches are Not Enough

Crunches mostly strengthen and tone the area of the abdominals that we typically refer to as a six-pack. When we only do crunches we end up neglecting the obliques, running along the sides of the six-pack. These muscles are targeted when we twist and bend as in an oblique crunch for example.

The most important layer of our abdominal muscles is the layer we never see. It’s the underlying layer that gives our torso stability and together with other core muscles let’s us walk upright. One way to address that layer is with static exercises like a plank. Strengthening this layer of muscles will give you a flatter stomach because it draws in your midsection similar to when you hold your breath.

Working all of your abdominal muscles is as good for your health as it is for your looks.

3) Speed Up Your Metabolism

As we age our metabolism naturally slows down. That’s one reason that after the age of 30, a woman typically gains half a pound per year, which is actually comprised of a 1/2 pound of loss in muscle mass and a 1 pound gain in fat. While your calorie intake has not changed – you eat just the way you always have – you end up burning fewer calories causing you to put on the pounds.

At first most of that extra weight ends up on your hips and thighs, but by the time you reach your late 30s, your hormone levels change, and most of it ends up in your mid section.

There’s just one remedy for this problem. You have to eat less and exercise more. With only 200 calories less consumed and about 250 calories burned during exercise every day, you can counteract age related decrease in your metabolism.

To learn more about increasing your metabolism read my article What Is The Best Way To Increase My Metabolism?

For one of the best manuals on getting a flatter stomach check out the best selling Truth About Abs.

Are you looking to get more fiber into your diet? Think it has to taste awful? Think again!
Here’s a quick meal I put together that’s bursting with fiber, protein, and good taste.

All it takes is three simple ingredients:

• 2 high-fiber, low-carb tortillas (found at Walmart),
• About half a can of black beans and brown rice (found at the local health-food store),
• And a couple of tablespoons of hardwood smoked pulled pork (found at Costco).

No cooking involved (pork came cooked and was prepared in microwave). Just pop into your microwave, roll up, and Voila!

A quick, delicious and wholesome meal. Enjoy!

I have to admit, I never feel as alive or inspired as I do when I get in touch with nature. So, on a beautiful day like this, I head out to the Berkeley Marina, which is only about 5 minutes from my home.

The Marina has got it all – a large variety of wildlife, gorgeous skies, and water, aside from often amazing views of the City of San Francisco and the Golden Gate Bridge. What more could a girl ask for?

Being a marina, it’s oftentimes a very windy place which attracts people of all ages to bring out their amazing kites. Every year in July there is the annual Berkeley Kite Festival which draws thousands of people and is quite amazing.

So here’s that strange creature I sighted in the sky today. It’s rather confusing as it looks a bit like an octopus but it’s flying in the sky. I think it must be a new species. Do you have any idea? Have you ever seen something like this before? It looked rather friendly, so I wasn’t afraid in spite of its enormous size.

I enjoyed a brisk walk and taking many pictures. Today was an absolutely perfect day including the sun, temperature, breeze, and sky.

I hope to post some more experiences and especially pictures from the Berkeley Marina in the near future. In the meantime make sure you visit the Berkeley Marina when and if you are in the area!

• Today’s “get moving” goal: cross training (anything you and your family enjoy). Get out of the house and actually move your body. Join me! #
• Adding new WordPress plugins to my main site today. Configuring, testing, and just having fun with it. The possibilities are endless. #
• @paidbytheweb I’d suggest using the WordPress Automatic Update plugin (WPAU), rather than upgrading manually. Worked on 4 diff. blogs for me #
• @paidbytheweb Hmm, are you sure you ftped them to the right place – wp-content/plugins/[plugin_folder]/[plugin_php_file] ? #wordpress in reply to paidbytheweb #

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• Today’s “get moving” goal: 20 jumping jacks, every hour. Get out from behind that computer and actually move your body. Join me! #
• 40 Cute Free Twitter Graphics http://bit.ly/o1lZg – Amazing. Psd versions included! They are from @darkmotion #
• 350 New Followers a Day – TOTALLY FREE – NO SALE – http://twittertrain.info #

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• Today’s “get moving” goal: 1min step ups (or stairs), every hour. Get out from behind that computer and actually move your body. Join me! #
• Just RT to Win a Flip Mino HD from Blockbuster http://twitthis.com/fliphd #spon #
• Only 5.5 hours until you can claim your very own Facebook username http://bit.ly/whBRp Don’t miss it! #
• And the results are in: “You can now direct your friends to facebook.com/BiggiFraley.” Yippee! #
• By the way, I am also BiggiFraley (who would have guessed) on stumbleupon, friendfeed, and youtube! #
• What’s a girl to do but hang out w. Tim Ferriss and Kevin Rose on a Friday night (HD puts them right in my lvg room) http://bit.ly/173SFV #
• My DBI is 75.50 Find yours and manage your followers at http://tweetsum.com #DBI #

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• Today’s “get moving” goal: up to 20 push ups, every hour. Get out from behind that computer and actually move your body. Join me! #
• @Astrogirl426 Yes, your theme customizations will be preserved. A WP upgrade doesn’t change anything in your theme directory. #
• @StephenPConroy For the PC, I like Windows Live Writer to post to my blogs – can save drafts, get add-ons, switch betw. blogs easily, etc. #
• Learn from the guru of the gurus, Rich Schefren. I’ve personally taken his amazing coaching program. Here’s your chance: http://bit.ly/mb604 #
• I love sunshine, Café Mocha, and Netflix on-demand video streaming! #
• Upgraded 3 blogs to WP 2.8. Had a few scary moments due to outdated plugins. Now let the fun begin! #WordPress #

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• Today’s “get moving” goal: 20 walking lunges (Biggi’s favorite), every hour. Get out from behind that computer and move your body. Join me! #
• Having fun writing articles while listening to classical music. Need to take a break for lunch, though. #
• Instead of caffeine, try a quick 20 minute workout in the afternoon to provide the energy for the second half of the day. Whew. Feels good! #
• The horrific experience I just had with my blender AND my mixer not working can not be described in 140 characters. #
• Let’s just say it ruined all the effects of my workout and cost me half an hour time. I am pissed! Got to clean up now… #
• Well, the good news is that my b-day is in a month from today. So if someone wants to give me a blender, DM for my address. #
• @PerryBelcher I want a new headline. Can I get in line, please? It’s for this site http://www.coachbiggikickstart.com Thx! in reply to PerryBelcher #
• Sounds like WP 2.8 is all the rage today! Here’s why U should B excited: 10 Things You Need To Know About WordPress 2.8 http://bit.ly/fxMKg #
• RT @ZnaTrainer: As ppl grow up, they realize it becomes less important 2 have more friends, & more important 2 have real ones. Laguna Beach #
• @ravengurl65 Oh, there’s a proper way to use alcohol, then? [This is meant to be funny, please don't aim your anger at me.] in reply to ravengurl65 #

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• Today’s “get moving” goal: Pilates 100 (http://budurl.com/hundred), every hour. Get your body moving. Join me! #
• Reading: “Check Out ShoeMoneys Awesome Free Internet Marketing Course” (http://twitthis.com/4rnqxh) #
• Having absolutely no fun renewing my Personal Trainer certifications. Rates are insane, as though all the continuing education isn’t enough. #
• @joelcomm I can’t believe you did that! Puts you in a whole new light. Enjoy the light reading. in reply to joelcomm #
• Trying out Seesmic Desktop today. So far so good. Have been running it for a few hours now and it hasn’t eaten all my memory. I like that! #
• What’s so cool about Seesmic Desktop is that I can follow twitter AND facebook status updates, even for several accounts. Try it out! #

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• Today’s “get moving” goal: up to 20 squat jumps, every hour. Get out from behind that computer and actually move your body. Join me! #
• RT @shermanhu [HUDDLE] 15min countdown, pls RT. Join me, ask ur Tech/Web Qs on the “Half Hour Huddle” @ http://ShermanHu.tv ! #
• @ravengurl65 Gardening certainly counts. Just make sure you are doing it safely. Activate that core, squat, and keep your back straight. in reply to ravengurl65 #
• @WholeFoods Sounds and looks like a great recipe. Anything I could replace the tomatoes with as I don’t eat night shades? Thanks. in reply to WholeFoods #
• I totally switched Monday and Sunday. Worked like crazy yesterday, but can’t get it together today. Am having so much fun on a Monday. #
• Watching 2009 30Day Challenge pre-season show at http://www.thirtydaychallenge.tv – @ed_dale is cute as always. Great info too. #

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