Start working out today.

Fitness., Health and Wellness.

Happy March 🙂 Join me as I work with Cassie from Blogilates to get fit again. I always put off working out because I’m too tired or busy but if you’ve read this far, you have to join me as well. Since it’s a start of a new month, it’s also a great time to get things started.

Subscribe to her newsletter to get monthly workouts and health tips through out the month.

I love the way she creates them so that you start off slowly and end hard so you don’t have to force yourself from the start.

This month I’m going to be doing this one:

30 day thigh slimming challenge

If you want to focus more on your whole body, do this one:

March 2015 3

Sunday: Bunday (butt)

Monday: Legs & Thighs

Tuesday: Core Crusher

Wednesday: Hump Day HIIT

Thursday: Arms ‘n Back

Friday: Relax ‘n Revive (For stretch day, make sure you download the free Blogilates app and subscribe to the calendar to see my exclusive “Revitalizing Stretch Routine.”)
Read more here.

Enjoy and good luck.
Advertisements

Top 10 foods for your abs.

Health and Wellness., Tips.

1// Berries : Fiber is one of the best things to eat, especially when trying to lose weight. It can help regulate your digestive system and make you feel fresh and healthy. Blueberries, blackberries, and raspberries are all great picks.

2// Turkey : This is a superb lean protein. You can just buy slices and either snack on them or add them into a sandwich and it’ll keep you full and satisfied. It’s very lean, high in protein, and low in calories.

3// Almonds, peanuts and other nuts. : Fabulous source of protein and not to mention extremely delicious! But be careful, too much can add on more than half of what you need for your daily caloric intake. To reduce overeating, carry a limited amount in a Ziploc bag or small container so you don’t keep grabbing them from a jar.

4// Eggs : Eggs are so great because they’re loaded with protein to keep you full and satisfied. I love them poached or sunny-side up, with a dash of salt. Be careful about fried eggs, and scrambled eggs. They can add up grams of fat that you don’t need. Or, I love them in omelets, with fresh cilantro or something. Boiled eggs are good too.

5// Low-fat Dairy: Researchers believe that eating low-fat dairy can help increase the way your body breaks down fats. Not to mention it’s delicious! Try skim cheese sticks, low-fat milk, or low-fat yogurt.

6// Veggies/Spinach : I go through little phases where I just snack on vegetable trays or raw vegetables and even though I might not like all of them I try to always remind myself that it’ll make me more fit and make my skin clear. I like to eat cucumbers, bell peppers, celery, carrots, etc. They help supply your daily needs for vitamins, and can help keep you full. I know some people don’t enjoy them, but they are a food that is really important for overall health. EAT YOUR VEGGIES! 🙂

7// Apples : Apples are loaded with fiber, so you feel full, like berries. An apple a day keeps the doctor away 🙂

8// Salmon : Excellent source of Omega-3 fatty acids. They promote a faster metabolism, and helps curb cravings by improving your glucose/insulin response.

9// Peanut Butter : This is good for the same reason why nuts are good for you. A good source of healthy fats. But buy the all natural, it is better for you; less artificial flavor.

10// Oatmeal : Studies show that oatmeal is more filling than other dry cereal. Add 2 teaspoons of brown sugar and a little low-fat milk to give it flavor. I usually add in crasins, any frozen fruit really, dates and bananas. (obviously not all together)

Stay healthy,

5 minute abs.

Fitness., Health and Wellness., Tips.

Obviously you’re not gonna get abs in 5 minutes BUT this workout, if done consistently like everyday for 5 minutes will eventually give you abs.

 

1. 25 leg lifts.

Position yourself flat on the ground, lying on your back, head and shoulders on the floor. Keep both of your legs and raise them to about a 45 degree angle, hold for two seconds, than bring them back to the floor; but DO NOT TOUCH them on the floor or it will wreck the workout. Also, make sure not to arch your back, keep the rest of your body flat as your legs lift and lower. If it does arch, badly, or your abs aren’t that strong bring your legs higher when you lift. 

 

2. 60 bicycle crunches.

Position yourself with your head and shoulders off the floor, your hands behing your head, your legs in the air, knees bent. Here is a picture of this position: 

Then, bring your left elbow to your right knee using your ab strength, push the other leg out straight. Then, bring your right elbow to your left knee, while pushing the other leg out. Keep repeating this motion. Here:

 

3. Side plank for 60 seconds. To start, position yourself laying on your side, then lift your body up with the arm that is on the ground, and the sides of your feet. (your body should be tight and your legs should be tightly together so you don’t fall. Lift your opposite arm straight in the air. If you are having trouble, look at this picture: 

 

4. Do 60 regular crunches.

If the full regular ones are hard for you, you can do these:

 

5. Do 60 leg flutters.

Position yourself flat on the ground, arms flat by your side. Then, lift your head and shoulders off the floor, and lft your feet slightly from the floor. Your arms should now be straight out infront of you, pointed towards your feet. Proceed to flutter your legs up and down quickly without ever touching them to the ground.

R E M E M B E R ; NO breaks between these five ab sequences! Good Luck! It will get easier as you do it.

 

Enjoy body sculpting 🙂