They say abs are made in the kitchen, so we asked Flywheel New York City instructor (and proud owner of an out-of-this-world six-pack) Kara Bocchi to share her core curriculum. Here are the foods — and the moves — that’ll get you a tight, toned midsection, straight from the ab master herself.
MY FOOD PHILOSPOPHY:
I eat to fuel my workouts and optimize recovery. That means eating as “naturally” as possible. I do my best to limit refined sugars and processed carbohydrates. Key words being I do my best! I also try to eat small meals every three or four hours to keep my metabolism humming.
FOOD FOR FITNESS
Pre-workout: If it’s a cardio-heavy day with lots of Flywheel (either riding or teaching), I’ll have healthy, unrefined, fibrous complex carbs, like a bowl of oatmeal with some almond butter for a protein boost. Or, I’ll have half a sweet potato with egg whites and spinach or kale.
Post-workout: If I do heavy lifting or strength training, I’ll always refuel with lean protein to help muscle recovery. Turkey, chicken, egg whites or nuts are my top picks!
MY GO-TO SNACKS & KITCHEN STAPLES
Fruits and greens are my go-to snacks! I also aim to eat natural, whole foods. The less additional ingredients the better!
- Slices of homemade roasted turkey (not store bought cold cuts!) or, slices of grilled chicken
- Hard boiled eggs
- Nutribullet shakes with kale, blueberries, spinach, and a tablespoon of almond butter
- Grilled fish
- Raspberries and blueberries (LOVE!)
- String beans, broccoli, spinach, kale, green peppers, and eggplant . Raw, steamed or cleanly baked.
YOUR CORE IN CLASS
Your abs can and should be activated throughout your entire ride. I’m constantly reminding my riders to engage their core in all positions – especially in third, which requires stabilization to keep your hips over the saddle. And a tight core is also important for perfect tap backs!
MY FAVORITE AB MOVES
I use bodyweight training and supersets to work different areas. For example, I’ll do 45 seconds of Russian twists with a medicine ball to target the obliques, followed by 45 seconds of leg raises to focus on the lower abs. That’s one full set, which I’ll repeat three or four times.
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