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SO HOW DO YOU GET WASHBOARD ABS?!?!?  Colleen no nonsense advice will help you acheive washboard abs. This seems to be a very hot topic lately! Maybe because we have strayed from the basic fundamentals of working the abdominal muscles for the washboard look. Planks are wonderful and necessary for a strong “core”, especially if you do not lift heavy enough weights in your workouts to engage the core. So plank away but for crying out load, don’t think that is how you get the washboard six pack!!!!!!
Developing defined, rock like abs comes from hard work and a clean diet! The abdominal muscles are like any other muscle group in that they need to be built through resistance, contraction and then stripped of the fat layers that cover up this beautiful muscle group!
 Washboard abs require clean eating to remove body fat and the right type of exercise. Exercises for the six pack: The function of the abdominal muscles is to bring the ribcage and the pelvis together. In any given abdominal exercise you are either bringing your rib cage to your pelvis (crunch) or bringing your pelvis to your rib cage (leg raise). Because a muscle grows more around the point at which it is contracted, it’s important to do both types of abdominal exercises. For that reason I like to do both a wide variety of crunches and leg raises in every abdominal workout.
Frequency: Training abs every other day is best as to allow for recovery. Training any muscle group causes micro trauma and inflammation, but the muscle responds by building new lean tissue which equals bigger and stronger muscles. The abdominal muscles do recuperate faster than most other muscle groups. Therefore, you should train them three times a week or every other day for approximately 20 minutes.
Yes – you do want your abdominal muscles to be bigger, but that doesn’t mean that your stomach will stick out. It simply means that each “washboard” in the six pack is deeper making the grooves between each more defined. Depending on the exercise, if you can exceed 50 reps, add some weight and build those babies!!
HAPPY TRAINING! COLLEEN |
Here is what the fitness world is saying about “Fitness is Forever”. |
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| “Fitness is Forever is a treasure trove of inspiration and application. Do you think you’re too old? Hardly; read this story and be inspired by Colleen Fisher and her mother, Kelly Nelson, a woman who never lifted anything heavier than a skillet until she was in her fifties. This work will ultimately become your destiny, your foundation for this temporal life, and your own fountain of youth.” ~ Tom Venuto, The Body Fat Solution |
“Fitness is Forever is the gift that keeps on giving year after year. It begins with the understanding that you can create an empowering lifestyle in every area of your life. Fisher shows you how you can change your life by changing your lifestyle. She offers techniques for taking action toward a more fit body and a more rewarding life. Don’t just get this book but read it, apply it and live it so you too can be fit forever!”~ John Rowley, The Power of Positive Fitness |
| “The first person that truly had a positive impact on my fitness was Colleen Fisher. She become a pivotal mentor and sparked my interest in fitness at the young age of 14. This led me to a career path in personal training and ultimately a Masters degree in nutrition. After reading Fitness is Forever, I am once again inspired by Colleen and her champion bodybuilder-of-a-Mother, Kelly Nelson!” ~ Alexis Saloutos, Create Your Balance |
“Fitness is Forever is an inspirational book for people of all ages! Whether you are starting from scratch, trying to get back in shape, or a competitive athlete just looking for a few tips, this is the book for you. What a motivating story to see that one can start a lifestyle of fitness at any age.” ~ Stephanie Jackson, Nutrition and Wellness Coach, Igniting Your Healthy Soul |
Personal Trainer Testimonial by: Kate |
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 I am blessed to call Colleen Fisher a friend as well as my trainer and inspiration for over 15 years. Because of her knowledge, expertise and inspiration, I am competing…. and winning…in sports that I had assumed were lost to me long ago.I attended college long before the passage of Title Nine, and so athletic options were extremely limited for my generation. But one day, not too long before my 50th birthday, I was musing during one of my workouts with Colleen, that, had I the opportunity when I was “young”, I might have enjoyed being a triathlete. Colleen’s response: “Why don’t you do it now?” I didn’t have a ready answer , but she did.And that was to give me the strength training, resources and unflagging encouragement to take it on, despite the doubts in my brain and the butterflies in my stomach. In the process I faced down a childhood fear of dark water and competed in my first Danskin Triathlon in 1999. I competed in other Northwest triathlons with my daughter (who had never done a triathlon either, despite the benefit of Title Nine!) as well as the Danskin for 5 more years, winning my age division in a number of races.Competing in triathlons reawakened my childhood love of swimming. I am a member of Bainbridge Aquatic Masters where I enjoy the wonderful camaraderie of like-minded swimming nuts. I workout 3 times/week or more with the Masters and compete regularly in local and regional meets. Last April, I swam in the 2012 National Masters Meet in Greensboro, North Carolina, returning with 8 medals, including 2 first place relay race medals. I have never felt as healthy, happy or energized as I do today. My strength workouts with Colleen remain the highlight of my week. And because of Colleen, my real fitness began after I turned 50 and it is forever. |
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Enjoy the life enhancing benefits from regular exercise!
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Colleen’s Events
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In Store Book Signing Sunday April 28, 2013 3pm short Q&A session Book Signing free fitness handout |
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Fitness is Forever
Need inspiration? Look no further. This is a no-nonsense book helping you build strength, stay committed to your goals, and live a healthy lifestyle because “Fitness is Forever.”
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It is with great sadness that we announce the passing of Kelly Nelson. She was the standard bearer for all of us who know that age doesn't matter with respect to fitness. She will be greatly missed. In loving memory of my amazing Mother: KELLY NELSON 8-18-1927 to 10-23-2011 You shaped my life and soul. You gave me strength and character. I am forever grateful to you for changing my life and the lives of so many others for the better! Your spirit lives on in me. I LOVE YOU MOM! Colleen |