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Fact and Fiction about “Six-Pack Abs”

One of the most common goals of those who are trying to change their bodies is to get the perfectly lean six pack abs, especially in time for summer. If you search online for “how to get the perfect abs” you will find a overwhelming amount of information giving you all types of information on what to eat, what exercises to do, and what to avoid in order to get the abs that you’ve always wanted, many saying they promise results in 2 weeks!  Building abdominal muscles that are not only strong but look good takes a combination of hard work in the gym and commitment to a healthy diet. Below are some common truths and myths which will help you understand why it is said that abs are built in the gym but revealed in the kitchen.

Regardless, it’s important to understand that the perfect six pack abs that you see on fitness models and fitness competitors is an ideal that is difficult to achieve and maintain. Your age, genetics, sleep schedule and stress levels can all contribute to how your body reacts to diet and exercise. Focus on being consistent, patience and listening to the advice of your trainers and you will see results.

·         The more crunches you do, the better your abs will look. This is a myth. While exercises like crunches will strengthen your abs, they won’t help with fat loss. To build strong ab muscles overall you should incorporate a variety of exercises that target all abdominal muscles (like those at !mpact’s boot camps and group trainings), and make sure you follow a healthy well-balanced diet if your goal is to lose fat. 

·         You must follow a low carb diet to lose fat. This is another myth. Carbohydrates are an essential nutrient that our body uses for fuel and are important for recovery after exercise. Carbs get their bad reputation because so many of us eat too much of the wrong kinds such as sugary and highly processed snacks, sports drinks, white breads and pastas and soda. Eating more of the right kinds of carbs from whole grains such as brown rice and oats, and vegetables and fruits such as bananas and berries, are beneficial to a healthy diet.

·         If you work hard enough you can reveal the abs you want in a couple weeks. Again, this is another myth.  There is no magic formula to make your body change overnight, regardless of how much you exercise or how healthy you eat. Change takes time … and determination.

·         Doing ab exercises every day can help you lose belly fat. This again is a myth. You can’t “spot reduce” or target where fat is lost.  To lose body fat you have to burn more calories than you eat, creating a calorie deficit. Targeting specific body parts with exercise will help you build lean muscle in those areas, but it won’t necessarily help you lose fat there.  Overtime, you will lose body fat but can’t choose where it will be lost from.

   To learn more, visit this site.

!MPACT Recipe Share: Cinnamon Apple Energy Balls

Looking for a quick snack you can make to keep your energy levels up, but also is great for all the “on the go” activities during the summer?  These snacks are healthy and packed with protein, fiber and Omega-3 fatty acids.  They are easy to make and are perfect for a trip to the beach or any family trip.  The ingredients can be adjusted if you need them to be gluten free or to fit your favorite type of nut butter.

  • 1 1/4 cups old-fashioned rolled oats (can use gluten-free oats)
  • 1 tablespoon ground flaxseed
  • 1 tablespoon chia seeds
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon ground allspice
  • 1/8 teaspoon salt
  • 1/2 cup almond butter (or peanut butter)
  • 1/4 cup honey
  • 1/2 teaspoon pure vanilla extract
  • 3/4 cup chopped dried or freeze dried apples 

Combine the oats, flaxseed, chia seeds, cinnamon, allspice, salt, almond butter, honey, vanilla extract, and chopped dried apples. Mix until the ingredients come together and are moistened. You can mix them by hand or use a stand mixer. Use a small cookie scoop to form the energy balls or you can roll them by hand. Place in a container and chill for 1 hour before serving.  Store the energy bites in an airtight container in the refrigerator for up to 2 weeks. You can also freeze the energy bites for up to one month. (To learn how to make your own dried apples click here.)

Recipe from twopeasandtheirpod.com.  For the full recipe and other snack ideas visit this site.

Welcome Coach Bruce!

Join us in welcoming the newest !mpact Training team member, Coach Bruce!  He will be a senior at Kean University this fall (where he also plays on their baseball team) and is looking to graduate with a degree in Exercise Science. He is certified from the National Council on Strength and Fitness (NCSF) and specializes in developing strength, power, and mobility, while working on overall health.

Current Specials and Updates

MANAGER’S SPECIAL EXTENDED THROUGH FATHER’S DAY:

Our offer of two FREE weeks of Unlimited Bootcamp Training or Small Group Training or Small Group Training for previous and new clients is extended through Father’s Day – for the entire month of June.  If you’re interested, please email Sean at sean.impact.training@gmail.com

COLLEGE SPECIAL:  Rather than paying our regular Student Rate of $99 per month for Unlimited Bootcamp Training, college students can train with us August 31st for only $199!!!  Save BIG and feel great going back to school in the fall. Our Small Group Training pricing is $275 per month, but for our clients coming home from college, the small group training is discounted at $200 per month.

REFERRAL BONUS:  For our current clients who refer a new client who purchases a Discount 10-Pack of 50-Minute Personal Training sessions, YOU will receive a $50 credit towards your own training! So spread the word and save on training. Our goal is to help as many community members as we can to get healthy and FIT!!

!mpact Training Options

SPORTS TEAM TRAINING:  We are proud to be We are proud to be the go-to training facility for many local sports teams – AND also for athletes from the same team who can arrange discounted private training sessions.  So whether your kids or teens just miss exercise and training, or they are part of a sports team who is interested in working on strength, speed, agility and overall conditioning, give us a call! 908-428-7978. We will customize a program just for them!

VERTIMAX TRAINING:  If you are an elite athlete or have a child or teen who is an athlete, you may want to consider Vertimax Training with one of our Personal Trainers.  This is a special piece of equipment is designed to help an athlete become faster, stronger and more explosive.  Give us a call to set up and appointment! 908-428-7978. 

WHAT ARE OUR !MPACT UNLIMITED BOOTCAMPS ALL ABOUT?  They are a great workout, no matter your age or fitness level AND it’s true . . . We are a community, a lifestyle, a culture, a family.  We offer bootcamps for adults and teens (ages 13+), and we offer variations to the exercises so that we meet you WHERE YOU ARE.  Injury prevention is our top priority, and we have a darn good time at our bootcamps too!  The groups are not large, and boot camps vary from people at their own station with dumbbells and other equipment, or rotating from station to station with different exercises! Our trainers demonstrate each exercise, with a variation for those who need it.  The workout is 45-minutes long, and we also offer Virtual Unlimited Bootcamps for those who prefer to do them at home via Zoom.  Below you will see the Unlimited Bootcamp Schedule – and give us a call if you are interested in a FREE TRIAL! Click here for pricing on our unlimited bootcamp training.

SMALL GROUP TRAINING:  Small group trainings offer specific workouts designed by one of our trainers and are posted on our huge white boards.  Our Personal Trainers guide you through each of the workouts, so you are never alone.  These Small Group Training Sessions have a limited number of participants are great for both fat-burning and for building lean muscle. Our trainers will challenge you will keeping the workout safe for your fitness level.  If you are interested in signing up for this monthly service, or you would like more information on the days and times we offer our Small Group Training (or pricing), please call Sean at 908-240-5660.

!MPACT OFFERS ½ HOUR PERSONAL TRAINING SESSIONS IN ADDITION TO OUR 50-MINUTE SESSIONS:  Some people are pressed for time, others juggling finances . . . but one thing for sure, many of you are making fitness a priority for yourself or your kids.  You now have the option to come for a full, 50-minute personal training session — OR come for a 30-minute personal training session.  Either way, we will CUSTOMIZE your training! We will help you set some goals AND then take action!  During this 30-minute session, you will perform a quick & effective warm-up, work all your major muscle groups, stimulate your core, build lean muscle, and burn calories and fat.  These sessions are customized to meet your needs, and you can also do it with a friend!  And maybe you have a young athlete who you think could benefit from some one-on-one training.  Thirty-minute sessions are extremely affordable.  Call us today to find out pricing for these sessions . . . You can pay as you come or purchase a discounted 10-Pack or 20-pack of 30-Minute or 50-Minute Sessions.  No excuses . . . you can do it now! 

The In-Body – It’s More Than Just Your Weight

FREE IN-BODY SERVICE AT !MPACT!!  This is a service that many local gyms and fitness facilities charge $40 per tracking session . . .and we are offering it for FREE at !MPACT Training to ALL of our clients!  This hospital-grade piece of equipment is 98% accurate, and it doesn’t just measure your “weight” but more importantly it measures your BODY COMPOSITION (lean muscle and body fat, in addition to hydration and more)!  You will receive a comprehensive print-out with all the data from your In-Body weigh-in, so we can use it to create a game plan for outlining your health and fitness goals based on your results. It’s also exciting to track your progress after just a few weeks to see those numbers improve!  If you are interested in setting up an appointment, please give Sean a call:  908-240-5560. 

Make this the Best Summer Ever

DO YOU NEED A PUSH? . . . DO YOU NEED AN ACCOUNTABILITY PARTNER?  Please give us a call so we can give you a complimentary consultation to discuss your fitness goals — whether that be weight-loss, improved sports performance, improved strength and muscle tone, etc.  Our discounted Personal Training programs (10-Packs and 20-Packs available at a discounted rate – rather than pay-as-you-go) are the BEST way to stay accountable to your trainer and YOURSELF! Let us find the best way to help you reach your fitness and nutrition goals so you can be healthier AND happier than you’ve ever been.  We can also help your youth or teen athlete that needs to get stronger or more conditioned for their sport of choice.  We continue to have Covid19 safety protocols in place to provide a safe and effective workout.  Come to !MPACT . . . We got your back, and we will help you set AND reach your fitness goals!  Call Mike 908-403-7605 or Sean 908-240-5660 and we will get you going!

Have a healthy day!

Hillarie & Michael Scannelli, Sean Fagan & our !MPACT Team (Glenn, Christian, Patti and Bruce) …and of course, Nico & Roscoe included

Post Author: Sean Fagan