That's Fit

"Pretty Boy Floyd" is not known for mincing words or sugar-coating anything. In fact this elite fighter who has won six world championship belts in five weight classes and has gone undefeated as a professional says it straight. He describes himself as the "greatest athlete ever," and honestly ... has done a lot to back that up.

He's featured in the book, Men's Health Celebrity Diet Secrets 2008, and I think one of his quotes is both poignant and hysterical. I encourage you not to read any further if you're easily offended though. He wasn't vulgar, but his thoughts on maintaining flat abs isn't for children either.

Before I go there, I just want you to know that Floyd not only walks the walk, but he has made it possible for his team (those who bust their butt to keep in at the top of his game) to get and stay fit as well. He's purchased memberships to 24-Hour Fitness for all of his employees. "I want to keep everyone around me healthy and in shape," he says.

Have fitness questions? Fitz has your answer. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose two per week to publish on That's Fit! Learn more about Fitz here.

Q. Hey Fitz. I'm heading out for a week's vacation on a cruise ship next month, and worried that once again I'll gain almost ten pounds while gone. That's what I've done the last few times I've gone on a cruise. How can I get around it? There is awesome food everywhere! Susan.

A. Susan, Susan, Susan. I'm shaking my head. The deal with vacations, cruises especially, is that they're a time for you to relax, get away from the daily grind and have some fun. Pigging out and gorging are simply not what you should be focusing on...wherever you are! Yes, there is a lot of tasty food on cruise ships. There is also a lot of yummy things available at your local grocery store every single day! That doesn't' mean you should run through the aisles like a lunatic shoving everything you can get your hands on into your mouth. Just because food is THERE, just because food is FREE, doesn't mean you have to eat it.

I don't think there's a person out there who doesn't want flatter abs, and if you don't, that's probably because you already have washboard abs, and you should know that we are all insanely jealous of you. But seriously. Getting flat abs is hard, but there are a few steps that can help you get closer to your goal.

The first step? Eating well. According to AOL Body, you should add these items to your diet to shrink your belly:

• Almonds
• Avocado
• Chocolate -- the dark or semi-sweet kind
• Flax seed oil
• Macadamia nuts
• Natural peanut butter
• Olive oil
• Pistachios
• Sunflower seeds
• Walnuts

Things to avoid? Think white -- mainly anything with refined sugar or refined flour. And go easy on the carbs, mmmmkay?

Do you know what kind of arch you have? Want to find out? Just dip your foot in water and step on a paper bag. Then look closely at your footprint.

If you're flat-footed or have a low arch, you'll see your entire footprint. If you have a high arch, you'll see a thin line between the ball and heel print. If you have a neutral or normal arch, your print will look like a half moon.

So what's your type? Whatever it is, make sure you use this information next time you go shopping for the perfect workout shoe. Different shoes support different arches -- so be sure to find the shoe that's just right for you.

Watching my kids' milestones warms my heart. When they first walked, talked, fed themselves, brushed their own teeth, I was one proud mama. Today, I'm bursting at the seams with pride, all because my six-year-old hopped on his bike -- he's only been riding for few months -- and accompanied me on a six-mile trek.

With aching legs and labored breathing, we rode over flat terrain, and up hill, and down hill, and when we arrived at our half-way destination -- my sister's house -- we took a break. Then it was back on the bike for the return trip home. Joey said mid-way home, and mid-incline too, that he wished his Daddy would arrive -- Daddy has a truck, and Joey thought he needed rescuing. He didn't, though. He muscled his way through our journey and even announced at one point, "Can you believe a little guy is riding all this way?" I could believe it. I was witness to it. And it was grand.

Riding his bike this morning was so good for Joey. It was physically good, and mother-and-son good, and most of all, it was self-esteem good. Joey is proud, amazed even, that he accomplished such a task today. It makes me want to ride with him again, after he recovers from this fitness feat. When I told him, "Joey, I think we should do this every weekend," he replied with pure fatigue, "No! How about every 10 weeks?"

Every weekend, every 10 weeks. It doesn't matter to me. I'm game either way.

Flat abs are not only the status symbol of men and women of all ages, flat abs are a decent reflection of overall health. Ever see a chubby guy with a skinny middle? Probably not. Know a lot of plus-sized mamas who flaunt a whittled waist? Not so much. A trim waist line is usually a good predictor that one is doing the right thing.

Of course there are the rare exceptions. We know the folks who eat all sorts of junk food and can never gain a pound. Skinny people die of heart attacks too. Having said that, most little middle people take decent care of themselves. It's almost a tad frustrating, because tight flat abs are usually the last thing people earn on their fitness journey. Trim legs and arms come waaaaaaaaay faster than abs worthy of a teeny bikini.

So how do you get yours? The formula is simple. Burn more calories than you consume to become leaner, and work your abdominal and back muscles to create a firm and tight core.

One of the biggest physical issues people wish they could change about themselves is their midsection -- everybody wants a flatter and more toned stomach. But somehow even though it's one of the most desired physical changes it also seems to be one of the most elusive. Part of it is that even the slightest layer of fat can cover up a toned tummy and make it look flabby, and the other part is probably not having the time to work on it. But like anything, having the time is all about priorities and about how bad you want it, and if you're looking for a fast way to squeeze in some ab work these exercises may make it easier to get started. eDiets has tailored common moves like sit-ups, leg raises, and others into a fast and efficient ab routine.

Happy crunching!

Have fitness questions? Fitz has your answer. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose two per week to publish on That's Fit! Learn more about Fitz here.

Q. Dear Fitz. I'm trying so hard to shrink my tummy and I do tons of crunches. My friend says I'm doing no good. What's the truth? Katie

A. Very good questions Katie. It reminds me of a funny story my husband, who's in law enforcement just told me. The Chief of his department is a cool guy who also has been a certified fitness trainer. Very knowledgeable on two cool topics I think. My hubby's' Captain is also a really neat guy who I consider to be in pretty good shape. Looks good to me, you know? So anyway, one day in the department gym the Captain is on the floor doing crunches and the Chief comes along and tells him to stop wasting his time, because he's just "pushing the fat out". Makes me laugh every time I think about it. Poor Captain.

Here's the truth. If you're trying to shrink your tummy, crunches aren't the way to go. Crunches will absolutely strengthen and harden your abdominal muscles, but they will not shrink your tummy the way you'd like. Strong abs are great, but if you have a layer of fat over them.....you'll still look like a girl with a big belly.

What to do? Lose weight. Burn more calories than you consume. Eat foods that are low in calories and high in nutrition. Burn many extra calories with great workouts. When the fat disappears, we'll all be able to "Ooh and Ahh" over the sturdy abs you've been earning. Fitz.

Q. Hey Fitz. My butt is super saggy and it drives me nuts. My profile from the waste-down is flat wihich is not hot. Can you guide me on what to do? Erika.

We ogle them, we obsess over them and men ... well, because we look, some of you are constantly holding them in. They are a benchmark of superior fitness and it's the body part that really turns our heads. We are of course talking about your abs!

What's that? You need help? Don't worry, with a little effort there's still plenty of time to get that washboard look. But with that said (and because summer is already here) don't be tempted to work them every day. In fact, training more can actually make your abs show less and too much training leads to increased laxity in your muscles. In other words, they could appear soft (and soft isn't good) so instead add resistance to make moves you already do more challenging. Then give your muscles time to rest.

You can find six more tips over at Men's Health to help you really unleash your abs. And, who knows ... maybe you'll be able to inspire women to show you theirs.

Are sit-ups a total waste of time? If you enjoy doing them then the answer is 'no,' although if you're doing them just to build core strength you might be wasting your time. Why? Sit-ups and crunches have been around since the very beginnings of exercise, and it's not that they don't build strength and tone but in truth there may be better more effective ways to get the same results. Sit-ups and crunches are essentially isolation exercises, and doing comprehensive moves that involve your whole body where the abs and core can develop in coordination with the rest of the muscles can provide a strong core along with strong arms and legs and everything else.

I'm not a personal trainer, but I bet there's arguments on both sides of this issue: sit-ups or no sit-ups? That is the question.

The BOSU is that curious looking half-ball/ blue dome thingy sitting in the corner of most gyms. It's a fantastic piece of equipment, but most people sadly seem to have absolutely no idea what the heck to do with it. One of my newer personal training clients actually described it as looking 'scary'. Hmmmm. If you feel that way too read on, I'll tell all you need to know to get started.

First of all, BOSU stands for Both Sides Utilized. That means you can stand/balance on both the dome and the flat side. It's an incredibly versatile piece of equipment that allows the user to work on balance, stabilization, strength, stamina, and flexibility. It's usable for beginners, athletes, and those in rehab. In fact, my two year old son has been 'playing' on it since he could crawl. Here's the basics on what you can do with a BOSU that you can try without a trainer. Just give it a go.

Getting started: Flat side down, stand on the dome. Scary? Not really. You'll only be about six-eight inches off hate ground and if you feel wobbly you can simply step off. Get on and stand there for a while. Now do it with your eyes closed. You'll feel the need to adjust and that's good. That's what the BOSU is for. The BOSU will make all the exercises you normally do, just a bit different. It requires you to engage new muscles even as you stand straight up. How fancy! If you choose to use the BOSU dome side down, try it out with something to hold on to at first. My secret to getting up without help is to step on one side with all of my weight and then step up onto the high side.

Push-ups are by far my favorite upper body exercise. In fact, if you had to choose only one exercise to do for your upper body for the rest of your life.......you better pick the push-up. This all in one exercise works just about every muscle above your hip and then some. No other strength training exercise has the ability to work your chest, back, shoulders, biceps, triceps, forearm, abs, erector spinae (low back), glutes, calves, anterior tibialis (over your shin), neck. and more. Not only are they the best, they're something almost everybody can do. Barring spinal injuries and rotator cuffs, unless you've specifically been told not to do push-ups.....you should do them.

Here's a bunch of fun ways to do a push-up, in order from easiest to hardest. Keep in mind, your back should always be straight, Your tushy should not sag down, or stick up. Breath, breath, breath. Suffocation is rarely useful. I normally start my clients with three sets. Do the most you can possibly do on your first, rest and repeat two times. You'll be surprised at how quickly you progress.

Level 1:

Wall push-ups. Hands on wall, feet on floor about a foot away. Push out.

On knees, butt high. Hands and feet shoulder width apart on ground, push-up.

On knees butt flat. Hands and feet shoulder width apart on ground, push-up.

Frito Lay is introducing a new brand of healthier chips called Flat Earth. The new line of snack crisps are made with real fruits and vegetables. Flat Earth fruit crisps and veggie crisps are available in six flavors: Farmland Cheddar; Garlic & Herb Field; Tangy Tomato Ranch; Wild Berry Patch; Apple Cinnamon Grove; and Peach Mango Paradise and retail for $2.99 (6 oz.).

The Flat Earth slogan is "impossibly good" and the logo is a flying pig. All to the suggestion that what once was thought to be an impossible task of creating a chip that was both nutritious and delicious, is now a reality. The vice president of innovation at Frito Lay, North America, Joe Ennan, says that, "Today's consumer demand for healthier options was our call to action to develop the unique brand of Flat Earth baked snacks."

You can learn more about Flat Earth, by visiting FritoLay.Com. If you've tried them, comment about your experience.

Why should you lose weight? Okay, dumb question. But maybe not for everybody, because sometimes it's easy to get bogged down in the everyday and lose your real motivation. So make a conscious effort to find it again, whether it's to have more energy for playing with your kids/nieces/grandchildren/etc, reduce your risk of heart disease and stroke, or simply to breathe better and feel more energetic.

This article will give you a quick boost in your weight loss plans, reminding you of good ideas for everything from "feel fuller" foods to fun ways to burn calories, and even how to get a flatter stomach. There's so many tips and information out there, sometimes you just need to see it again to stay on track.