6 Weeks = 6 Pack

Hey guys,

Found this great video on youtube.. try it out! If you are looking to get some wash board abs for the beach weather get to work!

Squat Challenge

I have really been getting back into the swing of things!! Summer is literally months away and I can't wait for all beach trips that will be happening! So what have I been up to... the Squat Challenge!!! Takes no time at all and in thirty days be prepared to be walking around with a new pair of sexy and toned legs! This has really been working for me and so far I'm on day 12 (rest day yay!). I haven't seen and physical changes yet but my legs feel stronger and tighter already.      


Nice butt eh!!! In just 30 days you'll be doing squats like a pro. Have fun! :D

Touching Base.

I know I've left you guys hanging for a while and sorry for that. Crazy busy with school and work anyway to tell you the truth I recently got a membership to Anytime Fitness so I have been going there for the last week and a half. I find it a lot more motivating for myself as opposed to working out from home. Its so much easier to go there and use all the equipment they have and what I really like about this gym is that you can actually go ANYTIME! Anyone with a super busy schedule like myself can really benefit from that.

 

I definitely get a workout for you guys to try out this week and I hope all has been going well. Remember only a few more months until beach weather time to buckle down! I will also try and get at least one healthy recipe up for you to try out as well!

Have a great week and I'll be talking to you soon!

I challenge you to...

A friend recommended to me the Jillian Michaels 30 day shred. Start at level one and work your way up, I’m going to try out this challenge with you guys!! 30 days of dedication can make a huge difference. I'll be checking in with you and recording my progress!

My Green Experiment

I mentioned to you guys yesterday that I was going to try out a green smoothie and to be completely honest it actually ended up tasting pretty good. The main thing I tasted was the orange juice. I found a great website that has a bunch of different concoctions for you to try out and listed it for you below.

Delicious Green Recipes

One other thing I went to Starbucks and picked up a great cup for on the go smoothies.

Enjoy!

Lets transform your flabs into abs

We all want that flat stomach especially in the summer and heres your first step towards a awesome bikini bod. If you are working out from home only I recommend going out and getting yourself a set of weights you can do so much more and you'll see results faster.

Abs Workout
Weeks 1-4
Exercise	Sets	Reps or Time
Russian Twist	2-3	30-40
Plank	2-3	30-60 Seconds
Hanging Knee Raise	2-3	10-20
Dumbbell Side Bends	2-3	10-20

Have fun with this one and remember if its hurts the next day you did a good job!

A splash of green!

On the topic of breakfast! We all know its the most important meal of the day right... and it is definitely the most inconvenient when you're on the go. However I found this green smoothie recipe online and thought it would be great to try.

What you'll need:

Mango

Orange juice

Cup of ice

11/2 cup of baby spinach

Play around with the ingredients and add fruits that you like. I personally love mango so I'm going to give this one a shot tomorrow morning. Enjoy!

Short on time?

As I've mentioned to you guys before I am a busy girl.. all the time! If I know I won't have time to hit the gym I'll start my day of with a quick not even 10 minute workout. Lately this is what I've been trying:

- 50 jumping jacks
- 10 push up (30 seconds up and 30 seconds down) 
- 25 v-sits
- 20 split lunges
- 25 air squats

I know it doesn't sound like much you would be surprised and don't be afraid to change it up and add some of your own favourites.

Good luck!

Breakfast Recipe

Hey guys, I know finding healthy things to eat can sometimes be difficult but i found this one on line and it was delicious and still good for you! 

Meat Crust Quiche

Prep time:  20 mins

Cook time:  30 mins

Total time:  50 mins

Serves: 4-5

 

Ingredients

• 1 pound breakfast pork sausage (or italian sausage)
• 1 small sweet potato, diced
• ½ yellow onion, diced
• 2 cups fresh spinach
• 4 eggs, whisked
• 1 garlic clove, minced
• 1 teaspoon garlic powder
• ⅛ teaspoon ground paprika
• salt and pepper, to taste
• 2 tablespoons bacon fat (or other kind of fat)

Instructions

1. Preheat oven to 375 degrees.
2. Now you gotta make your meat into a crust. So pull out a pie plate and begin to press your meat into the pan until it is even all around and pressed up to the rim of the plate.
3. Place the pan on a baking sheet (in case of any spills) and in the oven, and bake for 18-20 minutes until meat presses back when you poke it. It doesn’t need to be completely cooked through, but pretty close.
4. While your crust is baking, place 2 tablespoons of fat into a saucepan over medium heat. Then add the minced garlic.
5. Add in the chopped onions and sweet potatoes to the pan and mix to cover with garlic. Once the onions begin to become translucent, sprinkle a bit of salt and pepper on top and cover to help steam the potatoes and cook quicker.
6. Once potatoes are tender after about 4-5 minutes, toss in the spinach and cover once more to help the spinach wilt.
7. After a minute or two, once the spinach is wilted, remove your mixture from the pan and place in a bowl to let cool.
8. When mixtures is cooled, add in the eggs, garlic powder, ground paprika and a bit more salt. Mix well.
9. After the crust is done baking, remove the excess oil that may be left behind, then pour your egg mixture on top of the meat crust. It’s just fine if some leaks over into the pan because the meat will shrink just a bit.
10. Place the pan back into the oven and bake for 23-25 minutes. My quiche took quite some time to completely cook through because the pan wasn’t very deep, so be sure to just poke at the middle. Once the middle pushes back when you poke it, it’s all good to go.
11. Let cool, cut and serve. Avocado on top was perfect.

Enjoy!

A few pointers!

I’ve got a few tips for you guys to make losing weight a little bit easier. These are just a few pointers of the top of my head but the small things can make a big difference.

1) Drink at least 8 glasses of water a day

2) Drink green tea it's good for your metabolism 

3) Eat 5 or 6 small snacks instead of the traditional three large meals

4) Find a workout buddy

5) Think lifestyle change as opposed to losing weight quickly

6) Don't eat after 9 pm

7) Set goals to keep yourself motivated

Keep up to good work!

Feel the Burn!

Hope the first couple of workouts burnt a bunch of calories for all of you! I've got another one here for you, remember to warm-up...

Workout:

1) Push ups                                    20 reps

2) Squats                                       10 reps

3) Russian Twists                           25 reps

4) Lunges                                      10 reps each leg

5) Mountain Climbers                   20 reps 

6) Super Man                                hold for 30 seconds x 3

7) Downward-Facing Dog           2 minutes

WAY TO GO!

Just a thought..

Go out and get yourself a journal to keep a log of everything you eat and drink. This will be a great way for you to reflect at the end of the week. I also find that by doing this your less inclined to eat as bad because you will feel guilty when writing that you ate McDonalds like 3 times this week!

I hope you guys had some time to check out the PALEO link, if you haven't yet then what are you waiting for? Its really interesting and if your goal is to lose weight it tells you all the dos and don'ts. I'll get at least one more workout up for this week for you to try out!

- Jessica

Healthy Eating

Hey guys,

I just wanted to post this link for you to check out

http://robbwolf.com/what-is-the-paleo-diet/

Its all about the PALEO DIET! If you've never heard of it then this is a really great website for you to learn all about it. This is what I meant by eating clean, if you can stick to doing Paleo 5/7 days you will definitely see a difference. When I cut out my grains specifically I start to feel and look less bloated in as little as couple days.


GO PALEO!!!

Hope the workouts are going well!

Wake up call!

This is where the real fun starts! I will keep it short and simple and post a workout video that targets the entire body. Remember to always warm up before you begin any workout.

Check this video link out it was great exercise and a good concept that they refer to as 'stacking'. This is a great way to start things off this week.

http://www.self.com/fitness/workouts/2013/02/thirteen-minute-fat-melt-video?intcid=trail0115_3

The video has 2 workouts and not to worry everything is explained and shown in the video.

Workout # 1

1) Prisoner Squat
2) Fly Away
3) On Strike
4) Kick-Starter
5) Grab and Go
6) Walk it out

Workout # 2

1) Tap That
2) On Thin Ice
3) Bottoms Up
4) Sprinter
5) Superstar
6) Bring it in

Hope you enjoy and good luck!

Getting Started

Good morning,

I not going to post any crazy workouts because well lets face it its friday. Heres something just to wake you up and Monday is when you will really start to sweat!

1) First start by stretching, loosen things up
2) 50 jumping jacks
3) 10 push up (you can do "girly" ones)


4) 50 jumping jacks
5) Plank for 30 seconds
6) 50 jumping jacks
7) 25 sit ups

and thats it! This will take no more then 10 minutes out of your day and you would be surprised how much of a difference the little things like this will make over time.

Quick Tip:

As I mentioned before Im not a pro but what I found that works for myself is just starting out with the 5/2 approach. Meaning eat clean throughout the week and the weekends are there for you to relax and not have to worry about "dieting" 24/7. This is a great way to start because you don't feel like your constantly worrying about whats healthy and what isn't. 

Introduction

Hey everyone!!

Let me start off by saying that I am definitely no fitness expert but thats why this is going to be such a great way for beginners like you and me to make some changes for the sake of our health and waistline. I am going to keep things as simple as possible so we can make our journey to a healthier and more active life as easy as possible. I'll be posting workouts that can be done from home and I will throw in a few healthy recipes and tips here and there to keep you going. This is for people like me who keep pushing these lifestyle changes to the side. I am a full time student and working 30 hours a week so if theres an excuse believe me I have certainly used it on myself. I say enough is enough, it's time for us to make it happen and make the changes that will lead to a new and sexier you. It starts now...

- Workin It Out