I’m in SHAPE…the magazine!!!

I just wanted to take a minute and share this with ya’ll :)

I was featured in a SHAPE Magazine article, along with 19 other beautiful ladies, about getting fit without running. If you know me, then you know I’ve struggled with wanting to be a runner, but never quite making it due to past injury. Just because I can’t pound out marathons (and trust me, I have MUCH respect for those who do!) doesn’t mean I can’t get fit and sculpt a functional body to boot. You can check out the entire article HERE: http://www.shape.com/lifestyle/mind-and-body/20-super-fit-chicks-who-dont-run?page=2

 

Have a healthy day!
Michelle

Tough Love Tuesday: December 4th

Healthy Holiday Travel Treadmill Shredder

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The Holidays are upon us and for many that means travel. Don’t let your workouts fall by the wayside! This is the treadmill program I did while in New Orleans this past weekend :) BONUS! Healthy recovery shake below. I do my workout track by track on the Ipod, instead of having to time things.

Treadmill Shredder

Warm up at 0 incline, 3.0 speed  for 3-5 minutes

Track one: 5.0 speed light jog at 0 incline

Track two: 20 deep squats off the rails (feet wide, belt between). Speed 3.5, incline 15. Every chorus, 20 deep squats, verses are climbs.

Track three: easy run at incline 3.0, speed 5.3

Track four: super slow speed, 0.8 walking lunges at 6.5 incline

Track five: quick run, 2.0 incline, 6.0 speed

Track six: recover and 3.0 pace for 2 minutes. Light jog, 0 incline, 3.8 speed for remaining track

Track seven: 20 deep squats off rails. Side shuffles at 1.5 speed, 0 incline. Repeat squats every chorus and alternate shuffles during verses.

Track eight: hill run/climb. Set incline at 15, speed at 3.5 during chorus. Verses, incline down to 7.5, speed to 5.0

Track nine: incline between 5-10, speed alternates between jog (5.0) and sprints (7.0-8.0) between chorus and verses.

Track ten: 15 incline, 3.0 speed, slow climb entire song.

Cool down with flat walk and make sure to stretch!

Post workout Recovery Smoothie

In blender:

4 oz water

4-6 oz skim milk

1 whole banana

1/2 tablespoon natural peanut butter

1 scoop whey (I use BSN Syntha 6 chocolate peanut butter)

1 tablespoon unsweetened cocoa

ice to taste

Blend well and drink within 30 minutes of your workout :)

Thirsty Thursday: Slimming Sips

 

 

Happy Thursday!

I’ll be posting another flat abs segment today, but I wanted to give you a couple of simple recipes that help keep bloat at bay and flatten the midsection.

Keep in mind that if you have ulcers or intestinal issues of any kind, you should ALWAYS consult your doc before embarking upon a change in diet. :)

Slimming Cranberry Sip:

I keep this on hand all day long.

In a large water jug (mine is 24 ounces) add pure water, splash of no sugar added cranberry juice and a splash of apple cider vinegar. The splashes are approximately 2 tablespoons. The drink should still taste like water with barely a hint of the other 2. Sip this throughout the day (you can refill and drink up to 4 jugs) to help increase kidney and liver function, which aids in fat utilization.

Morning Boost:

Every morning this is my routine: Place 6 oz hot water in cup with juice of 1/2 to 1 whole lemon and 1 teaspoon apple cider vinegar. This cleanses the liver and helps with toxin elimination.

The Natural Smoothie:

No fancy powders or concoctions here. Just all natural foods to nourish the body. In a blender add:

6 ounces unsweetened almond or coconut milk

6 ounces water

4 ounces low-fat, plain Greek yogurt

1 small handful of strawberries

1 large handful of spinach

1/2 frozen banana

Blend until smooth, adding ice for a thicker smoothie

 

Enjoy these slimming sips on a daily basis to help bring your body into balance and flatten out those abs. Be on the lookout for another installment in the Foods for Flat Abs segment on YouTube today!

Michelle