AB of the day! The bicycle!

How To Do It: Lie on floor, back pressed into the ground. Place hands behind head ( gentle hold, don't pull on your neck, no clasping of hands) with elbows  out. Lift both shoulders, upper back  off the floor. Bring your right knee in towards chest and twist torso and left elbow towards the right knee, straighten opposite leg. Switch sides, twisting torso and right elbow to bent left knee. Continue to move continuously, as if pedaling a bicycle. Do 3 sets of 20 reps 2-3 times a week.

Motivational Monday- HAVE SOME DAMN PATIENCE

I can't say this enough. Everyday I get at least one person that tells me that they are doing everything they can to lose weight- eating, exercising, drinking water, etc., and the weight is not coming off Ok, I say, well how long have you been on the routine of eating/exercising. Oh, they say, it's been two weeks. 

You have to give it time. You did not put your weight on overnight, thus, you will not get it off overnight. generally, it takes your body, three to five weeks before it becomes accustomed to a new routine. Your body does not want to let go of your fat. So you have got to please be PATIENT, and relax.

Fitness Tips Thursday

yourhealthychicks.com

I CAN"T

STOP SAYING I CAN'T! If you believe you can't and you tell yourself that over and over, it becomes a habit. You are in control, you have the power to make a change. YOU. YOU. YOU. Take a chance on yourself, you deserve it. So take a step forward, climb those mountains, breath deep, and OWN it.

Make them "STAIR" workout

Good Morning Everyone! Ok, if you have worked with me at some point in your life, then you know about the stairs. So this is your challenge for the rest of the month. Take the stairs whenever you can for the rest of the month, and if you make them part of your daily workout add the other stuff in between. It's great for the glutes, calf, hamstrings, and quad muscles. It's also a great for your endurance. Please be carefully when coming down the stairs, and if using it as a full workout
warm-up/stretch/cool-down.

As with all forms of exercise, you should consult with your physician or healthcare professional before undertaking any of the fitness training discussed in this blog. Any application of the techniques, ideas, and suggestions in this blog should be used as a guideline. Always do a proper warm-up, stretch, and cooldown.

PICK-ME-UP SNACK- Peanut Butter Banana Graham Crackers

So my sister sent me this recipe that she found on pinterest. I changed it up a little, and it's a great little middle of the day pick me up snack.

Ingredients

2 TBS Peanut Butter (I used JIF Natural) (190 calories)

1 medium banana (110 calories)

2 TBS milled flaxseed (60 calories)

1 sleeve of low fat cinnamon grahams (2 full crackers is 120 calories)

Mix together with a fork- the banana, flaxseed, and peanut butter.

And...this is what it looks like. Take a spoon of the mix and put it on the cracker, cover it with the other.

And YUM! It ready to eat!

You can always put them in the freezer, even better!

Breakfast Energy Shake- Peanut Butter Banana Flaxseed Shake

If you are always on the go, and have little time, then this is quick and easy. I make it the night before, put it in the fridge in a to go bottle, so I can just grab it in the morning. It perks me up right away! Remember that breakfast should be your biggest meal!

Ingredients

2 TBS Peanut Butter (I used JIF Natural) (190 calories)

1 medium banana (110 calories)

2 TBS milled flaxseed (60 calories)

1/2 cup of milk (I used 2%) (60 calories)

6 cubes of ice

Mix all the ingredients together in the blender.

Pour, and it's ready for your enjoyment.

Total Calories: 420 

Motivational Monday

We all have those days where we just don't care what we eat. We eat everything in sight, and it seems to be worse when we are trying to make better choices, it's like events just start happening when you don't want them to. Birthday parties, cook-outs, dinners, family shows up and wants to go to all these different restaurants. So, we end up eating way more then planned, and then we tell ourselves, well I'll go workout out later, and end up eating even more. Then when it's all over, that's when the guilt sets in, and yada, yada, yada... and you've gone off the deep end... blah..blah..blah. CALM DOWN, TAKE A DEEP BREATH, and MOVE ON. You can't change what has happened, right?  It's done, and it is in the past.  One day, or one weekend, should not affect you to the point where you should give up. Get up, and start again, and learn from it.

HAPPY MONDAY!