Workout Wednesday!!!! THE CORE

If you know me at all, then you know I am a HUGE fan of core training. Why? Well, your core is your stability center. Your core enables you to move through life injury free. The core also tends to be the weakest area in most bodies! So, here is a simple, no equipment necessary core starter for your hump day :)

Always warm up with a jog/walk and some trunk rotations.

Opposite arm/leg reach from all 4′s 20x

Basic Crunches    20x

Bridge Lifts          20x

Forearm plank    count of 60

REPEAT ABOVE

Straight leg Pilates roll up    20x

Alternating Supermans         20x

Long arm plank           Count of 60

Side plank crunch                  20x

REPEAT ABOVE (switch to other side on side plank)

Mountain climbers                  50x

Long arm plank              Count of 60

Knee to tricep (same side)      20x

Plank knee tucks                       20x

REPEAT ABOVE

I love this workout and get it in about once a week, usually at the end of a workout. You can certainly use it on its own to spark a change in the abs. Try it 3x per week and in 6 weeks (ahem…along with good nutrition people!) you will see flatter abs. Next week I’ll get a weighted ab routine for you and discuss the difference in each core series.

Have a healthy day!

Michelle

 

Tough Love Tuesday!!! November Edition

Straight Talk: Crossfit, shoes, proteins, weight loss

Workout Wednesday! Total Toner Circuit

Grab some dumbbells and an awesome attitude and get ready to sculpt your booty fine!

Nutrition and Fitness Tips for Tightening Skin

How to Break Plateaus

Simple tips to help you get over plateaus in your journey through health and fitness.

Always remember that we are never in a static state and that the body is always adapting.

It’s the Little Things

There is one common theme that I am noticing amongst my clients and fitness fans alike: We ALL LOVE FOOD!!!!

Am I right?

Well, you know what? You SHOULD love food. As a matter of fact, God gave us food so that we can be nourished and enjoy life. Just on a side note though, I’m not so sure God gave us Twizzlers…but I sure do enjoy them :)

I think there is a lot of food confusion going on in the more affluent parts of the world. You read that right, but I’ll explain: if you have enough food to actually cause worry over what you should and shouldn’t eat, you my friend are affluent. We worry over carbs and fats, count calories like devoted mathletes, and even wear devices that tell us how much we move because we honestly don’t know! OK, I have been guilty of ALL.

There is hope for each of us though. It’s a little something called Intuitive Eating. I counsel with this theory and have had raging results for myself and lots of clients. And guess what? We all need it so I’m going to be focusing on this for several blogs. Why? I think we need to bring the enjoyment back to our nourishment. It is the way God intended. think of the people trudging around the desert. God sent manna and I’m sure it was the best tasting, we’re not totally sure what it was, stuff on Earth! Enjoying our nourishment (should we be the ones that are not having to worry over it) is a gift, and it is my intent to bring it back.

Mindless Eating is one of my most flipped through nutrition books. the funny thing is this is not a book of calorie counting or anal retentive meal plans (there is such a thing). it is a book that brings the reality of the situation into light. We are such a get-it-done-yesterday society that we are often just stuffing food in so we can stay awake. We use it to fuel more than it actually does and we often use food for comfort as well. The sadness of this reality is that to an orphan in Ethiopia comfort food is ANY scrap that will reach his belly….

In our culture, we have recently begun to deal with the effects of too-much. Food allergies, intolerances and sensitivities (all different) are beginning to run rampant. Why? Scientists speculate it is because we have never before had such a wide variety of foods available at any time, to anybody day or night. Think about it: you can now get any food delivered straight to your doorstep, no matter the time. Most of us make use of this convenience due to our busy lives, but according to scientists we have “convenienced” ourselves into a serious lack of real health.

I know what your thinking: “I can’t feed a village with MY food and my life won’t slow down anytime soon“. This may be true, but you and I are not meant to leave in an eternal food fight on Earth. We shouldn’t need a third-party to tell us what to eat. So what are we to do? Information is power and I intend to provide you with that. Each week we will discuss a small change that can be made to the diet to help bring about health. The 10 Pound Challenge will cover food in just a bit more detail, but strict meal plans are off-limits. It’s time to take back our right to enjoy our sustenance as it was intended.

So, are you up for the challenge?

Michelle

Easy 2 minute smoothie

Seriously, not having time for breakfast is so beneath you as an excuse right?

Busy people simply need the right tools for the job :)

I like the mini blenders with the cups you can just take, but if you don’t happen to have that just run water into your blender and wash it when you get home. I won’t judge ;)

Ingredients:

1/2 banana

1 bunch spinach (a little larger than a handful)

6 oz almond milk (just eyeball it, there is no perfection here!)

6 oz coconut water OR electrolyte infused water such as Smart water

1 chopped peach

Throw, blend, go.

The bananas and peaches can be cut up the night before and either refrigerated or frozen for your consistency liking.

You get protein from the milk, you’ll get loads of energy from the fruit and coconut/Smart water, the spinach will give you the vitamin A needed and I PROMISE you won’t taste it!

Give it a whirl (LOL) and let me know what you think.

Need it sweeter? Drizzle a little agave nectar in :)

Michelle

A Few Favorite Things

Aside from red lipstick and stilettos, I do have a few fave go-to exercise vids when I am feeling lackluster on the motivation side.

Check them out:

Ellen Barrett Barefoot Cardio

Tae Bo Insane Abs

Amy Dixon’s Give Me 10: Core Cuts

Bob Harper’s Total Body Transformation

Core Fusion Power Sculpt

Cathy Friedrich’s Circuit Blast

Jennifer Galardi’s Sweating Sexy

These are just a few. I also LOVE Tracy Anderson (in a love/hate kind of way!) and Sadie Nardini. I will be posting reviews of those 2 later :)

So, check it out, plan a video swap and just move! One of the things we should be most grateful for is the ability to move daily, so use it!

In health,

Michelle

 

THE Best Advice for Flat Abs and Weight Loss

CHeck out the My Fitness Pal APP for smart phone and www.share.com for expert help and tracking your calories and movement everyday!