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HOPE SOLO...
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Hope Amelia Solo (born July 30, 1981) is an American goalkeeper and a two-time Olympic gold medalist. She has been goalkeeping for the United States women's national soccer
team since 2000. After playing at the collegiate level for the University of Washington, she played professionally for the Philadelphia Charge in the Women's United Soccer
Association (WUSA). When the WUSA folded after her first season, she traveled to Europe to play for the top division leagues in Sweden and France. From 2009 to 2011, she
played in the Women's Professional Soccer (WPS) for Saint Louis Athletica, Atlanta Beat and magicJack. After the WPS ceased operations in early 2012, she played for the Seattle
Sounders in the W-League. She currently plays for Seattle Reign FC in the National Women's Soccer League, the top division of women's soccer in the United States.

Solo is regarded as one of the top female goalkeepers in the world[1][2][3] and currently holds the U.S. record for most career clean sheets. She was the starting goalkeeper for the
majority of the 2007 FIFA Women's World Cup and helped lead the U.S. national team to the semifinals having given up only two goals in four games, including three consecutive
shutouts. After a controversial move made by head coach Greg Ryan to bench Solo in favor of veteran goalkeeper Brianna Scurry for the semifinal, in which the United States was
defeated 4–0 by Brazil, Solo made headlines with post-game remarks that resulted in many teammates shunning her. She later rebounded to help the United States win gold
medals at the 2008 and 2012 Summer Olympics. During the 2011 FIFA Women's World Cup, her exceptional skill was highlighted especially during a quarter-final match against
Brazil, in which the U.S. defeated Brazil in penalty kicks. Although the team lost to Japan in an intensely close match that ended in penalties, Solo received the Golden Glove award
for best goalkeeper as well as the Bronze Ball award for her overall performance at the tournament.

Following her performance at the 2011 World Cup, Solo participated in the television show Dancing with the Stars and posed for various magazines, most notably the "Body Issue"
of ESPN The Magazine. After the 2012 London Olympics, where she received her second Olympic gold medal, she published her best-selling autobiography Solo: A Memoir of
Hope.[4]

As of July 3, 2015, Solo holds several U.S. goalkeeper records including appearances (176), starts (170), wins (135), shutouts (89), wins in a season (26), consecutive minutes
played (1,256), and longest undefeated streak (56 games).[5][6] [7][8]
https://en.wikipedia.org/wiki/Hope_Solo
Don't even think about sucking it in so you'll fit into those cute fitted white jeans: There are less-painful and longer-lasting ways
to get the amazing middle you crave. We went straight to experts to get their very best advice for quickly shrinking your tummy.
Here are the surprising foods, tricks, and moves they swear by. Their genius tips will help you shed inches and pounds, banish
the bloat, and feel even more gorgeous. Hello, skinny jeans! Eat at this magic hour

"You must eat a snack that contains protein between 3 p.m. and 4 p.m. Go for a protein bar, a piece of low-fat cheese, or some
almonds with an organic apple.

No matter what, do not miss that snack. It's important because it boosts metabolism and balances blood sugar. The lower you
keep your blood sugar, the lower you keep your insulin, and insulin makes you store fat around your middle. Eating every three
to four hours will keep your blood sugar even, but many people tend to go five or six hours between lunch and dinner without
eating."

—Natasha Turner, naturopathic doctor, author of The Hormone Diet
Have a ball

"My No. 1 tip: Do the ball exchange three times a week. Lay flat on your back with your arms above your head and legs straight
out. Start with a stability ball above your head in your hands. Bring the ball up above your chest as you bring your legs up to
meet the ball and place it between your ankles. Bring the ball back down to the floor with your legs and straighten your arms
back out over your head.

Repeat the ball exchange 10 to 12 times, remembering to keep your lower back pressed into the floor as you do this move."

—LaReine Chabut, author of Exercise Balls for Dummies
Beef up on this belly-zapping hormone

"Eat as close to zero grams of sugar as possible. This will keep insulin levels low and also keep levels of glucagon high.
Glucagon, a hormone, is the best friend you could ever have in the struggle for a flat belly! Picture Ms. Pac-Man traveling
around your waistline, gobbling up fat to be used as energy. That is glucagon.

The closer to zero grams of sugar you consume, the lower your insulin and the higher your glucagon...it's as simple as that."

—Jorge Cruise, author of The Belly Fat Cure
Put crunches last on your flat-belly list (for real!)

"I recommend the DCBA approach: Diet first, Cardio second, Building muscle third, and Abs exercises last. Follow it and you
can safely lose one to two pounds a week. Spend 60 minutes a day preparing healthier meals. Spend 20 minutes a day three
to five times weekly doing cardio. Spend 15 minutes a day three times a week strength training. Finally, spend 5 minutes a day
three times a week doing abs exercises."

—Myatt Murphy, author of The Body You Want in the Time You Have
Punch it out and lose 2 inches fast

"Add boxing to your cardio routine. When you throw punches with weights or at a fast pace, you're working your core in a way
that helps to flatten your midsection. You must engage your core to throw punches, and twisting your torso works all the ab
muscles.

Boxing also gives you a cardio workout that burns extra calories. Add 16 minutes of boxing three times a week to your regular
cardio routine (30 minutes at high intensity four to five times a week), and you can lose up to 2 inches from your waist in four
weeks. Simply throw punches while holding 1- or 2-pound weights for 8 minutes, alternating arms, then repeat without weights
at a faster pace for 8 more minutes."

—Michael Olajide Jr. and Leila Fazel, co-founders of Aerospace High Performance Center in New York City
A toned, flat tummy is a goal many of us strive to achieve, but endless crunches and ditching all your favorite foods aren't the right—or fun—way to do it. A sculpted
core and trim tummy can be attained by incorporating small changes into your day, like holding in your abs while you walk and adding the right healthy fats to your diet.
Here, 25 simple ways to flatten your belly.

Talk and walk.
Instead of catching up with friends over food and drinks, suggest a reunion on the move—you're likely to work out 104% harder if you have an exercise buddy. Suggest a
weekly walk-and-talk session, form a friendly fitness club, or try a new class at the gym together.

Try the Roll-Up.
Hold a resistance band taut between your hands and lie on the floor face up, with legs extended and arms overhead. Pull abs in, tuck your chin, lift arms toward the
ceiling, and roll head, shoulders, and torso up and over your legs as far as you can. Keep heels firmly on the floor and reach hands towards your feet. Pause, then slowly
roll back down. Do 5 to 8 reps with 30 minutes of cardio 5 to 6 times a week. (Try more exercises with resistance bands here.)

Make time for cardio.
If you want to burn the most belly fat, a Duke University study confirms that aerobic exercise is the most effective in burning that deep, visceral belly fat. In fact, aerobic
training burns 67% more calories than resistance training or a combination of the two, according to the study.

Blast Belly Fat with the Flat Belly Diet Online.

Try out Spidey moves.
Try the Spiderman Climber: Get into plank position with arms and legs extended, hands beneath shoulders, and feet flexed. Keeping your abs tight, bend your left leg
out to the side and bring the knee toward the left elbow. Pause, then return to start. Switch sides. Do 20 reps, alternating sides, with 30 minutes of cardio 5 to 6 times a
week.

Clean your house.One more reason to go after those dust bunnies: Vacuuming is a great ab workout. Tighten your abdominal muscles while you push back and forth
for a tighter tummy while you clean.

Eat more fiber.
For every 10 grams of fiber you eat daily, your belly will carry almost 4% less fat. Thankfully, there are more enjoyable ways to increase your fiber than scarfing down a box
of bran flakes: Two apples, ½ cup of pinto beans, one artichoke, or two cups of broccoli will all give you 10 grams of belly-flattening fiber.

Be pushy at restaurants.
Saying, "I'll go last" when the waiter comes around could be adding bulk to your belly. A recent study showed that a normal-weight woman was more likely to mimic a
thin woman's eating habits than an obese woman's. So when you're out for girl’s night, order first. You'll keep yourself, and maybe even a friend or two, on track to a
flatter tummy. (These 15 low-calorie restaurant meals can help.)

Do the Windshield Wiper.
Lie face up with arms out to your sides, palms down, and legs bent at 90 degrees so feet are off the floor. Keep abs tight and slowly lower legs to the left as far as
possible, keeping shoulders on the floor. Pause, then return to start. Repeat to the right. Do 20 reps, alternating sides.

Rethink those pretzels.
Too much salt will make you retain more fluid, which contributes to a puffy appearance and extra water weight. Avoid these 9 foods that cause belly bloat.

Fry fat with The Boat Move.
Target your deepest ab muscles with The Boat: Lie face up on a mat with arms straight up over chest. Lift your upper body off the ground by rolling through the spine.
At the same time, raise your legs so that you're balancing on your butt, knees bent and shins parallel to the ground. Slowly roll back down onto the mat, lowering legs.
That's 1 rep. Do 5 reps per set, resting 30 to 60 seconds between sets.

Add avocado.Just half an avocado contains 10 grams of MUFAs (monounsaturated fatty acids), which halt blood sugar spikes that tell your body to store fat around
your belly. Eat these in ¼ cup servings to ward off belly fat without overdoing it.

Play catch.
Get into a crunch position—lie on your back, knees bent, feet flat on the floor, shoulders and head off the floor with your abs contracted. Then have someone throw an
exercise ball (or basketball) to you—first to your left side so you have to twist and reach to catch it, and then to your right. Do this as many times as is comfortable, and
try to increase the number each week.

Skip your daily soda habit.
Where do you think all those bubbles from carbonated drinks end up? They gang up in your belly! (Yes, even diet: Check out all 7 gross side effects of drinking diet
soda.) Swap soda, diet soda, and seltzer for Sassy Water, a Flat Belly Diet staple beverage. Get 25 Sassy Water variations here.

Get on the wagon.
That glass of wine with every meal may be part of the reason your jeans are too tight. Alcohol intake is known to raise cortisol levels, sending fat straight to your belly.

Paddle off your belly.
Kayaking is an exhilarating, ab-crunching workout. Constant paddling requires lots of twisting and tightness from your abs for long periods of time.

Putting in the effort but still don't have the abs you're after? Here are 10 slipups that hold you back—and the right moves to get you on track.

1. Your form is sloppy.
"The wrong form can turn an effective move into one that won't do anything for you," says personal trainer Jessica Smith Gomez, co-star of the 10 Minute Solution:
Best Belly Blasters. A few of the most common mistakes: pulling on your neck (which allows your abs to slack off), using momentum rather than muscle strength
(again, a freebie pass for the abs), sagging your hips in plank, and not keeping your abs pulled in during every move. "You must control your abdominal wall to get any
real benefit," adds Erin O'Brien, creator of Kristi Yamaguchi: Power Workout and Strong Body Ageless Body. Check your form in a mirror to see how you're doing.

2. You're doing the wrong moves.
"The worst exercise for a flat tummy is a sit-up, especially when done incorrectly," says Samantha Clayton, personal trainer and co-star of YouTube's BeFitin90 channel.
"If you strain your neck, most of the work ends up being in the hip flexors rather than the abs." The moves experts love: Pilates-based exercises, which work the deepest
layers of the abdominals, plank poses, bicycle crunches, and functional movements that work the entire body (think kettlebells). Bosu and stability balls can boost the
power of crunches, as these tools challenge your balance and force your core to work harder.

MORE: 6 Surprising Moves For Flatter Abs

3. You're breathing incorrectly—or not at all.
"Breathing should be a primary focus during ab work," says Fred DeVito, co-creator of the Exhale: Core Fusion DVD series. Why? Your stomach sits behind the
abdominal wall. Improper breathing pushes the stomach out, forcing the abdominal wall to protrude—the exact opposite of what you want during ab work. The correct
way to breathe during a crunch is as follows: Inhale to prepare; begin to exhale as you pull your belly button toward your spine and start to curl up, keeping your abs
pulled in throughout the move. "The challenge is to exhale as you pull the abs in," says DeVito. "You'll notice a difference immediately."

4. You're eating the wrong foods.Experts agree: A healthy diet is the fastest way to flat abs. "You could do 1,000 ab exercises a day, but if you're consuming too many
calories, your rock-solid six-pack is going to be hiding under fat," says Clayton. If you really want results, eat fewer refined carbohydrates (pretzels, bread, pasta) and
watch your sugar and alcohol intake, as these foods tend to lead to belly fat. Instead, fill up on lean protein (such as beans, white meat chicken or turkey, lean beef, fish,
and low-fat dairy) and non-starchy fruits and vegetables.

MORE: The 6 Best Snacks To Eat Before A Run

5. You're stuck in a rut.
"Doing the same exercises day after day without changing the number of reps or weight is a big mistake," says fitness instructor Heather Schmidt. Personal trainer
Suzanne Bowen agrees: "Your body is very efficient and it will get used to specific exercises very quickly." No matter what your exercise of choice is—DVDs at home, gym
equipment, studio classes—you should change your workout often. How do you now when it's time to switch it up? "Once you're no longer sore after a workout, you
need to introduce something new," says O'Brien.

6. You're mailing in your cardio.
Swap your steady-state cardio workouts for interval training and you'll burn through the extra belly fat faster. "All you have to do is up the speed of your movement—
walking, running, swimming, cycling—or crank up the resistance for 60 or 90 seconds and then slow down or reduce resistance for another 60 to 90 seconds and repeat,"
says Bowen. To keep your body challenged and avoid plateaus, regularly change the duration, speed, and resistance of your intervals.

7. You're focused on quantity, not quality.
"There is no need to do 50, 100, or thousands of crunches each day," says Nicole Nichols, creator of SparkPeople: 28-Day Boot Camp DVDs. Many people do more,
thinking it will help them spot-reduce from the belly, but that's a myth." The (very) good news: If you're doing your abs exercises correctly, one to three sets of 8 to 20
repetitions per exercise is all you need to get results.

8. You're skimping on sleep."Numerous studies have linked not getting enough sleep to weight gain," says Smith Gomez. "Lack of sleep can affect your blood sugar,
your hunger hormones, and even the rate at which you burn calories throughout the day." One study published in the journal Sleep found that people who averaged 6
hours of sleep were 27% more likely to be overweight than those who slept for 7 to 9 hours. And those who only caught 5 hours of Zzzs were 73% more likely to be
overweight. So turn out those lights and hop into bed a little early tonight—your abs will thank you.

9. You're speeding through your workout.
Doing your reps quickly—instead of methodically—won't give you a flat stomach. "Slow and controlled is best," says Schmidt. "The slower one goes, the more muscle
fibers can be recruited to complete the exercise," making the move more effective. Another technique to try: "Instead of doing as many crunches as you can in 60
seconds, try holding one crunch for 60 seconds," suggests DeVito.

10. You're a stress magnet.
Chronic stress causes the body to increase production of the stress hormone cortisol, which can affect other hormones in your body, leading to weight gain, says
Clayton. And those extra pounds are most likely to land on your belly. To counteract life's nonstop stressors, do a few minutes of deep breathing exercises daily,
meditate, or try to practice yoga regularly. (Try these 3 quick meditations anyone can do.)
THIS IS THE LINK IF YOU WANNA CHECK IT OUT.. http://www.prevention.com/mind-body/easy-mindfulness-meditations-you-can-do-anywhere