Ultimate FUPA Workout & More

Get excited! You get to download your very own FUPA Guide at the end. Or you can scroll straight to the bottom to get it now. This guide is more than just an Ultimate FUPA Guide, it’s a guide to well-being. So if you are just looking for wellness download the Guide, it’s free.

The FUPA workout is a popular one. That said, I created a new one called the “Ultimate FUPA Workout”. This one is more intense than the last, it’s longer, twice as long actually as the last. Ten whole devoted minutes to working and focusing on the lower abdominal muscles.

Now, doing this workout alone is not necessarily going to get you where you want to be. I have read your comments, I know this is a trouble spot for a lot of us women, well, even men, so I have created this guide to help you get to your happy spot, wherever that may be.

That happy spot is different for each of us.

Let’s talk about what a FUPA is (Fat Upper Pelvic Area) that area right above your pelvic and below your belly button. High waisted jeans are great for disguising this area however, we still know it’s there. The muscles to target are the lower abdominals, and unfortunately a lot of workouts don’t usually target these muscles.

Nutrition

You gottta make sure your nutrition is on point for you & your body if you want to get rid of that FUPA.

The easiest and most simple way to focus on your nutrition is to eat whole foods. Think of foods that come from the earth, fruits, vegetables, nuts, meats. Avoid processed foods, sugary foods, sodas, and excess booze.

Examples of daily meals are listed below under “Portion Control”.

Mindfulness

Be mindful when eating, be aware of every bite you take, taste your food, enjoy your meal and take your time. Eating mindfully and slowly will give the food you eat a chance to hit your stomach before you are done with your meal which will help you feel full before you are finished eating and will help you to avoid over eating.

Really, mindfulness is pretty simple. Just be aware and pay attention. Where you place your attention is where you place your energy. So, where do you want your energy going?

Portion Control

Portion control. Be mindful of your portions. Check out the link in the guide for an easy go to guide for portion sizing. Also using a salad plate helps you keep your portions in check. You should feel satiety when finished eating, not a stuffed feeling.

I recommend 5 meals a day that includes breakfast, morning snack, lunch, afternoon snack, and dinner. Your meals should all be sensibly portioned.

Some examples of breakfast: oatmeal, protein shake, scrambled eggs and wheat toast, avocado toast, yogurt with fruit & pecans, 2 slices of bacon and eggs;

Morning snack: yogurt, piece of fruit, oat bar, minimally processed granola bar, apple;

Lunch: my favorite always is salad, the varieties are huge, soup & salad, grilled chicken and veggie, half a sandwich and salad, healthy wrap, stuffed chicken avocado;

Afternoon snack: handful of nuts (measure this with your hand and put the jar of nuts back) apple and peanut butter, carrot sticks, sliced bell peppers, cucumbers;

Dinner: stuffed chicken avocado with beans, grilled lean meat with a veggie, lettuce burgers, pasta with zoodles, taco salad.

Let’s talk mindfulness again. Pay attention to how your food fuels your body or not. If your stomach is upset by something you ate, it might not be the best fuel for your body so try to eliminate that food and see if you feel better. Eating a lot of heavy carbs typically bogs you down, makes you feel tired, sluggish and bloated. Not the greatest feeling, so take note and fuel your body with what your body likes, it will tell you, all you have to do is listen.

The Exercise Part

Woo! Of course to strengthen muscles, burn fat, drop pounds, get in shape, get rid of your FUPA, you got to exercise. I recommend getting your cardio in at least 30 minutes 5-7 days a week and your strength training (10-20 minutes 2-3 days a week) for all those target areas. When it comes to cardio I know the word itself makes some people cringe however, there are many different cardio activities you can do. I use to hate cardio I never incorporated a whole lot of it as a young woman. Now, I swear by it. I use to run long crazy hours, miles, not anymore, my desires have shifted. I maintain my weight by being aware of my body.

Be playful & mix it up! See what works with your schedule and your body.

Cardio

Have fun with your cardio! You can even get creative. Most people I know hate running. Running is not the only form of cardio. How about Zumba, I took a class once and it was a ton of fun, more fun than running. You can walk, run, swim, dance, do HIIT workouts. Pick something you enjoy doing.

I usually walk or run 30 minutes most days and every other I’ll do 10-30 minutes of usually body weight resistance exercises. I pair this with eating nutritiously and of course maintaining my mental health which we’ll get into next. Eating nutritiously and exercise does not need to be complicated. In fact it should not be complicated because it is not sustainable that way.

Simply put, if you are trying to lose weight you need to have a caloric deficit, meaning you should be burning more calories then you are consuming each day. It is that simple. If you are trying to lose body fat focus on eating sensible portions of whole foods and exercise. To get to where you want to be you may need to work a little more at first, once you get there all you have to do is maintain then you have sustainability.

Maintain & Sustain

Once your at that point of sustainability you will still be eating nutritiously, it will come more naturally, and you will still be exercising daily, you will just want to, it will be a habit and most important you will be mindful. Being mindful helps you sustain where your at. If you are aware you ate badly off and on for a week and your jeans feel a little tight or your scales reflects so this is where being mindful comes in, notice, acknowledge, give yourself grace and get back on track. If you’ve only had one off week, gained a couple of pounds you will be back on track in no time. You won’t even realize you strayed.

Mental Health: Emotions & Stress

Stress can do a number on your body. There are a ton of negative effects that stress has on your body. When you are in stress mode for long periods of time you put your body into starvation mode. Your fight or flight defensive mechanism is always on. In the long run your body begins to store fat rather than burn it. If this is you, there are different ways you can alleviate stress in your life. I am offering a Building Personal Resilience mentoring program which helps build personal resilience, become who you truly are and establish a healthy baseline. Contact me at [email protected] to set up an appointment to start living a heart based life.

If I could give you one thing, it is a gift you already have within you. I’m going to run you through a technique you can do anytime anywhere. It is my wish you practice this technique daily.

At first this technique is easier to do with your hand over your heart and your eyes closed. Keep in mind since this technique can be done anywhere you can do it with your eyes open and no one has to know you are doing it.

Breathing Through Your Heart

Starting off with breathing through your heart area, begin by focusing your attention or awareness on your heart center. Start to breathe slower and deeper than usual. Now begin to feel a positive emotion such as love, appreciation, or gratitude, etc. Think of someone or something you love, appreciate or are grateful for. Now try to sustain this elevated emotion for as long as you can. 5-10 minutes should improve your mood.

Elevated emotions have a carry over effect. Feeling elevated emotions is scientifically proven to have health benefits such as hormonal rebalance, increased immune system, decreased anxiety, and better sleep quality to name a few. That said, imagine what kind of carry over effects negative emotions have on your body.

I saved the best for last. This technique can help you in so many ways not with just exercise and nutrition. When you get up in the morning start off with your heart focused breathing and renewing emotion. Throughout the day when you notice fatigue, stress or you just want an uplift repeat this technique. Before a meeting/conversation do this technique to put yourself in a place of calm prior to your engagement.

Set Intentions!

Set intentions! Use this how it works for you best. Set an intention for your day, such as I will be mindful in all areas of my life today. Set intentions for different segments of your day such as, I will remain focused during my workout and really engage in the activities and engage the muscles I’m intending on targeting. I intend on being a really good listener today. I will only eat whole foods or I will really focus on how satisfying food makes me feel. You get the drift.

The purpose for this guide is for you to achieve a well being that is joyful, happy, contentment with yourself, your body, your mind, you as a whole. Make this fun! Have your friend or spouse join you on this well being endeavor. Make new discoveries along the way, try new recipes, take hikes, try a workout class, or cooking class. Step out and have fun in the process! Remember to be consciously aware, always mindful and give yourself grace, after all nobody is perfect!

To Download your very own FUPA Guide, do so below!

Remember to keep track of all your strides, all your hard work, love yourself no matter how hard or how little you try or succeed each day! You are blessed either way! Keep going, keep going!!

Live to be happy. Inspire to be you.

With Peace, Joy & Love, Jen