How Do I Get A Six Pack, FAST?

So the “dad bod” is all the rage right now.  But I have a sneaking suspicion that most men(and women) would rather have a 6-pack.  But where do we start? Well there is no magic pill, and just like major accomplishments that you work for in life, it will require dedication, and consistency. However, If you really set your mind to it, a 6-Pack could appear faster than you think.

Here is the no “BS” way to get a six pack:

Exercise 3-5 times per week – This includes, resistance training, and cardiovascular training.  Maintaining muscle mass allows your body to burn more calories naturally throughout the day to aid in the decrease of body fat.  Abs are muscles, and just like any other muscle if you work them they will grow and become more defined, but your body works as a unit so full body functional movements (squat, deadlift, pull-ups, presses, and rows) will have the greatest effect on your body composition.

Sleep 7-8 hours per night– Recovery may be one of the most important factors to decreasing weight, especially around the mid section.  When you’re sleep deprived your body is under a high stress state.  This leads to increased levels of cortisol which is a known to be a major contributor to belly fat. Aim for 7-8 hours per day consistently to maximize the benefits.

Eat real food and not too much– High Protein, low sugar diet with plenty of leafy greens to aid in digestion.  Supplement with healthy fats. These are the easiest guidelines to live by from a nutrition standpoint.  Over eating, binge eating, mindless eating, and eating processed food all play a role in belly fat – but if you have weight to lose in order gain a 6-pack, eating less calories than you burn is a requirement.  Aim to eat 500 less calories per day than what you burn naturally and through exercise.

Drink 3-4 L of water per day–  Your body is mostly water, and the water you consume flushes away toxins and helps to improve the digestive system so that fats are removed from your body more efficiently. Drinking water can also act as an appetite depressant.  *Next time you’re hungry, drink a large glass of water first to see if you can curb your appetite.

Maintain low stress levels – As mentioned in “sleep”, stress causes your adrenal glands to secrete cortisol which can slow down your metabolism.  But on top of that, high levels of stress can lead to less exercise, emotional eating, sugar cravings, and can also impair your sleep. Stress can be caused by many things. Be deliberate in combating stress through things like mediation, gratitude, yoga, and journaling.

All of the above are important, and each can be effective on their own. But in reality, it is the combination of all of these things that will lead to positive change in your body composition.

Building these habits will be a unique challenge for everyone.  Whether your goal is a 6-pack, to run a marathon, or to just keep up with your kids, start by creating a plan and identifying the road blocks.

We can help.  Book a time to chat with me today.


WOD 4.11

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WOD 4.10

When you get into a good rhythm at the gym, it can be challenging to keep momentum during periods when you cannot be in the gym.  With the holiday season quickly approaching (I saw Christmas lights at Target already….) here are 10 workouts you can crush at home, your parents, in-laws…wherever the wind takes you!

  1. 10 minute AMRAP (as many rounds as possible)

20 double unders/40 singles

100m run


  1.  10 rounds

5 burpees

10 push-ups

15 squats

  1.  2 rounds

50 squats

50 situps

40 double unders/80 singles

40 lunges

30 push-ups

30 double unders/singles


  1.  10-9-8-7-6-5-4-3-2-1




  1.  12 minute amrap

200m run

15 squats

15 push-ups


  1.  7 min burpees


  1.   4 rounds

20 squats

15 push-ups

1 v-ups


  1.  4 rounds

1 min each

Shuttle run



1 min rest at the end of each round



  1.  14m AMRAP

22 lunges

10 push-ups

15 sit-ups


  1.  20 push-ups

40 burpees

20 squats

30 burpees

20 lunges (Left+Right=1 lunge)

20 burpees

20 broad jumps

10 burpees


Looking forward to cooler weather and sweatpants,


Gift Donations due to Jody this weekend- please help brighten someones holiday!

CrossFit MontCo – CrossFit


Back Squat with Banded Kb (4*8@60% total with KB weight)


CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

CrossFit Games Open 16.3 Masters 55+ (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 chest-to-bar pull-ups

Men use 65 lb.

Women use 45 lb.

Accessory Work

Metcon (No Measure)


3*20 empty barbell seated strict press

3*8 box jumps (HIGHER)

Gift Donations due to Jody this weekend- please help brighten someones holiday!

CrossFit MontCo – CrossFit


Snatch grip jerk+ohs ( Snatch grip jerk+ohs 3*1+1 @ 96% of Max ohs )

Snatch grip jerk + ohs


A. JUMP, Snatch (Time)

With 15 min running clock…

A. For time (9 min cap)

30 box jump overs

30 ohs 115/80

30 alt DB snatch

B. JUMP, Snatch (AMRAP – Rounds and Reps)

B. Starting at 9:01

(6 min amrap)

30 dubs

15 power snatch 115/80

After Party

Metcon (No Measure)

Ap- superset

3*:30 l sit (pvc or box), scale to wall sit

3*1 min plank each side