Attack of the Love Handles Working your obliques helps to shape your torso while strengthening the muscles that help to support and protect your back. Perform these 5 moves in a row with no breaks. Try doing 2-3 sets! Mermaid On your knees, extend your right leg straight out to the side. On an inhale, bring your torso down towards the floor, getting your left elbow as close to the floor as possible. Perform this 20x and then switch sides. Side Balance On your knees, keep your left knee on floor but extend your right leg out to the side and bring your left hand to the floor. On an exhale, bring your right elbow and right knee in towards each other to touch. Snake on Hands Coming into a plank position on your hands, cross your right foot over your left and turning your hips to the right. On an inhale, lift your booty into the sky and exhale drop your right hip down towards the floor. Snake on Elbows Perform the "Snake on Hands" but now on your elbows. Side Plank Twist Lift your left arm up into the sky.
Nutella Cupcakes Recipe Today is World Nutella Day, so you knew there was no way I’d forgo posting something that utilizes this delicious Chocolate Hazlenut spread. As I have stated once or twice, I love Nutella and I’m pretty certain you could smear the stuff on a piece of cardboard and I’d be completely content! Taking a simple chocolate cupcake recipe and filling the middle with that awesome Nutella lusciousness, definitely quenches that hazelnut craving that I get more frequently than I’d like to admit. Top off with Nutella buttercream, and these are truly irresistible to those Nutella fanatics that I know are plentiful! Just a word of caution…these babies are rich, so have a glass of milk near by and don’t be tempted to eat more than one in a single sitting. This post is not your typical MBA post; meaning it’s not a complete recipe. The Method: -I made one of my favorite chocolate cupcake recipes according to the recipe directions (you’ll see my fave in an upcoming fundamentals post). A Few Notes:
One Exercise To End “Lower Belly Pooch” | Wold Fitness Notebook Even very lean women can have a little “pooch” on their lower bellies. Check out these bikini models that have what my daughter calls a “pooch”: These models are lean, heck – you can see their ribs! So what causes that little bulge in the lower belly? Is it something they ate hanging around in their digestive system? Maybe. But if your diet is on point, you’re lean, you’re working hard… What can cause the pooch? Simple: tight hip flexors. The muscles that cross the front of your hips can get really tight and pull you into what we exercise science types call an “anterior pelvic tilt.” This forward tilt pulls your low back out of alignment. Whoa! Even on someone very lean having a swayback can give you a lower belly pooch. In the title of this blog post I promised one exercise that would end lower belly pooch. This stretch will bring your hips back to where they should be, ease forward pressure on your lower back, and dial back the lower belly bulge. Pretty cool, huh!
food The 30-Minute, No-Gym Bodyweight Workout [Infographic] You Might Also Like 33 Cardio-Based Bodyweight Exercises READ Ready to strengthen, stretch, and break a sweat? This high-intensity bodyweight workout is a simple, effective way to work your whole body—without any machinery or extra equipment. Special thanks to our model, Lauren Williams, a personal trainer and head coach at Tone House New York, and Lululemon for outfitting her in the Wunder Under Crop II and tank top.
Easy 30 Day Workout Challenge | Thinspirational Journey For this challenge. All you need to do it to follow this 5 day workout for 30 days or for a month. Its Only a Monday – Friday workout and it relatively easy! Day 1: How would you rate your level of energy 1 being the lowest and 10 being the highest. And post your stats. Day 2: What are your top 5 workout songs that you listen to? Day 3: Which part of your body is your trouble spot? Day 4: Which part of you body do you like the most? Day 5: What was your favourite sport or activity as a child? Day 6: Minus whatever factor there may be, given the chance which sport would have loved to pursue? Day 7: Are you looking forward to your workout tomorrow? Day 8: Do you eat healthy whilst on this challenge? Day 9: What is your favourite workout drink? Day 10: Can you feel a change in energy level after 2 weeks of consistently working out? Day 11: What will you reward yourself once you complete this challenge? Day 12: Do you prefer exercising alone or with a friend? Day 15: You are halfway there!
Splendid satisfaction in 35 seconds! | Now here’s a sweet little sweetie that you can mix and cook in the cup and in – alright maybe 1 1/2 minutes tops – you’ll have a cute little cutie for a guilt free snack. (But it’s only 35 seconds in the microwave…so there!) Soooo good, for so not a lot of work! The best part? I’ve been experimenting with different flavors (a White Velvet and a Lemon one) so stay tuned…check back…don’t go away! If you wanted to make a “Master Mix” so that when the urge hits you can do this even quicker, multiply the dry ingredients in the recipe by 10, mix very well, and keep in an airtight container. 2 tablespoons flour 1 1/2 tablespoons Splenda Granular or Whey Low powdered 2 teaspoons unsweetened cocoa powder 1/4 teaspoon baking powder 1/8 teaspoon instant coffee crystals – optional, but brings out the chocolaty YUM! Pinch salt 2 tablespoons milk 1 teaspoon oil Drop of vanilla extract Spray a coffee cup or ramekin with vegetable cooking spray. Bake in the microwave on high for 35 seconds. Like this:
Shape Up: My Bikini Boot Camp Plan It’s May ladies. And this can only mean one thing: Bikini season is upon us. Yikes! If you’re like me, you are probably thinking that you could use a little toning before slipping into that two-piece over Memorial Day weekend. Or perhaps you’re a procrastinator and keep telling yourself that you will work out…tomorrow. When bikini season is on the line, fasts and fad diets may be tempting. My Bikini Boot Camp Plan: The Rules The Off-Limits List No candy, baked goods, or ice cream. Breakfast Options Lunch & Dinner Options Any of lunch/dinner options from my 7 Days to Skinny Jeans PlanChicken Wrap with Mango, Basil & MintBaked Tofu Veggie Rolls served with a ½ cup of brown rice1 cup of your favorite low sodium, organic soup served with a side of steamed vegetablesSalad with mixed greens, ½ avocado, 1 handful of cherry tomatoes, 1 sliced cucumber, ¼ cup slivered almonds, ½ cup cooked quinoa (mix together olive oil, balsamic vinegar, lemon, salt and pepper for the dressing)Spinach Swap Pasta
Full Beginners Running Program | From Zero to Hero Regardless of your fitness level, you can easily start from zero to running 20 minutes continuously in 10 weeks. The running program below, adapted from the New York Road Runners Club, does exactly that and is an example of an ten-week run/walk strategy, aimed at beginners in good health. You can do it. All it requires on your part is the commitment to go out and run 3, preferably 5 times, a week. You’ll know how often to run, by listening to your body. Some people take more time to recover between workouts and need to run fewer times a week, while others recover very quickly and can run more. Depending on how often you are running, try to allow for a day of recovery between runs. Warm up before you start with a 5 – 10 minute fast walk and cool down with 5 – 10 minutes of slow walking. If you run flat out, you will be too exhausted to repeat the intervals and will probably vow to never run again. This program should suit most non-active beginners.
Beginners Running Program | Fast-Track 4 Week Plan This running plan is for beginners to go from 0 to running 30 minutes nonstop – in 4 weeks (for a comprehensive weight loss plan see here). This plan is suitable for beginners who are fit and have exercised before (e.g. cycling, rowing, etc.), but are novice runners. Therefore, you should be able to walk briskly for 30 minutes several times a week before you start this program. If you are already able to run, then join the program at the appropriate level. Your aim is to make small, consistent steps, not huge leaps. During the running phase of the workout, you should be running at moderate intensity. Try to allow for a day of recovery between your running workouts and avoid running 4 consecutive days. This is a 4-week run/ walk plan consisting of 4 workouts a week. Don’t forget to stretch before and after your workout.