Great at Home, Gym or While on Vacation, Core Workout!!

Great at Home, Gym or While on Vacation, Core Workout!!

 

Are you one of those people who saves your core exercise until the end of your workout? Do you rush through them or skip them all together because you have run out of time? I’m know I can be guilty of this!

Make the time!

Did you know that when you strengthen the core muscles, that means you’re strengthening your pelvis, hips, and low back, resulting in better balance, stability, and improving your overall fitness.

 

Here is a routine that will help you build a strong core, tighten and tone your abs, and help prevent injuries, and

the good news is, you don’t need a ton of equipment or a full gym; some of the most challenging exercises are performed by using just your own bodyweight.

                                                                                        !WARNING!

This core workout done a couple of times a week may cause you to stand tall, feel more confident and stronger!! 😁

How to:

Perform each exercise for 40 seconds, with 20 seconds of rest. Perform on each side for unilateral exercises. Complete three rounds.

 

Side Plank with Twist

Get into a side plank with your lower arm extended and palm on the floor. Raise your opposite hand to the ceiling, making a T-shape with your body (A). Rotate through your torso and lower your raised hand, bringing it under your arm (B). Repeat for all reps, then switch sides.

 

MODIFIED VERSION:

Mountain Climbers

Begin in a high plank position. Quickly alternate bringing one knee towards your chest in a running-like motion. Repeat for  all reps.

MODIFIED VERSION:

Alternating Single-Leg V-Up

Lie flat on the floor with your arms out to the sides. Simultaneously, raise your torso and one leg, bringing the opposite hand to meet your foot in the center. Lower back down, then repeat with the other hand and leg. Continue alternating for all reps.

Straight Leg Reverse Crunch

Lie flat on the floor with legs together, straight out in front of you (A). Raise your feet to the ceiling, contracting your torso and bringing your hips off the floor (B). Repeat for all reps.

Bear with Alternating Shoulder Touch

Get into an all-fours position with your knees raised an inch or two off the ground (A). Engage your core, lift one hand and tap the opposite shoulder (B). Lower back down, then repeat with the opposite hand. Continue alternating for all reps.

MODIFIED VERSION: DO JUST BEAR AND HOLD

Single-Leg Plank with Side Crunch

Get into a side plank resting on your forearm and extend one arm overhead so your hand is reaching for the side wall, then raise your top foot (A). Bend your top arm and top leg and bring them together in the middle, contracting your oblique (B). Return to the starting position and immediately repeat. Complete all reps on this side, then switch sides.

MODIFIED VERSION:

Family Favourite! Delicious Energy Balls!

Snacks are truly wonderful in our home. They never last long though. I like to make at least a double batch of most recipes to ensure a few days supply.

Raw Energy Balls (from The Whole Life Nutrition Cookbook)

This is a great snack to take with you on a long hike or a long day at work. You can also add one to your child’s lunchbox for a sweet, nutritious treat.

1 cup raw almonds or walnuts
1 cup medjool dates, pitted
¼ cup raisins
¼ teaspoon cinnamon
¼ teaspoon ground cardamom
¼ cup raw almond butter

shredded organic coconut

In a food processor fitted with the “s” blade grind the almonds until finely ground. Add the dates, raisins, and spices. Grind to a fine meal. Add the almond butter, process again until thoroughly mixed.

Form into balls and roll in shredded coconut. Store in a sealed container on the counter for up to 3 days, or refrigerate for up to a week.

The TRUTH about Calories and Weight Loss

 

The media and today’s popular fad diets talk a lot about counting calories.  So much so that many people are confused about the truth.  Calories are simply a tool to measure how much energy is contained in a given food.  The more calories a food contains, the more potential energy it provides your body.

While calories do provide you with the energy required to perform your daily activities, they are in fact the key to losing weight and accomplishing many fitness related goals.

If you consume more calories than you burn, you will gain weight.  Consume fewer calories than you burn and you’ll lose weight.  Although there is lot of other important information to have an awareness for, it really is that simple.

Many marketers of diet programs will try to convince you that you must consume specific ratios of calories from protein, carbohydrates and fat in order to lose weight effectively.  The simple truth of the matter is the total number of calories you consume determines how much you weigh.  The kinds of calories you consume determine how you’ll feel.

Sure, you can lose weight following a low carb diet.  But you will also feel tired, irritable, and lethargic…and worse, you’ll eventually have a weight gain or “the rebound effect”.  Instead of putting so much focus on the kinds of calories to avoid, focus on how many calories you need, and how many total calories you actually consume.

A pound of body fat contains about 3500 calories.  If your goal is to lose excess body fat, start by lowering the amount of calories you eat by 500 per day.  Over the course of a week, you will have consumed 3500 calories less than you need, resulting in the loss of one pound of stubborn body fat.

Burn more calories than you take in and weight loss is inevitable.

SWEET POTATO CAKE!!

I came across this recipe and thought I would share for those who like to indulge a bit but without the added sugars and calories!
I will be honest I have not tried it yet but once competition is over it is one that is on my list of, must try!!!

This recipe was made by a Holistic Nutritionist!

Some say that chocolate cake in the morning makes for a perfect breakfast. While I’m all for unconventional thinking, the idea of having sugar loaded floury “goodies” doesn’t sound that good. Because processed sugars and conventionally baked goods don’t provide the body with clean energy and nutrients it requires, the vicious cycle continues and we crave more, which sometimes leads to overindulging.

In an attempt to still enjoy a sweet treat without the guilt, I recreated a chocolate cake using sweet potatoes, cacao, and coconut sugar. With just 65 calories per serving, 3 grams of sugar, 8 grams of carbohydrates, and 64% vitamin A, these chocolate squares do more than fix that sweet tooth. You will feel satisfied and all the cravings will be gone. You may not be able to have more than two squares simply because these treats are full of nutrients and very satisfying.

To make things a little more interesting, I tried layering a few squares with homemade raw chocolate. It tasted like heaven; even children kept coming back.

You can prepare these as small bites (about 40 pieces), a big cake, or squares as in this recipe. Whichever creation you choose, I promise you, they will be gone, fast.

Chocolate Cake Recipe:

0.50 cup(s), Raw Cacao
1 tsp, Vanilla Bean essence
2 tbsp, Organic Virgin Coconut Oil
3 large, Egg
6-10 tbsp, Coconut Sugar, Maple Syrup, or any other sweetener
4 cup, cubes, Sweet potato, raw, unprepared
0.5 tsp, Baking Soda
0.5 tsp, Baking Powder
Pinch Sea Salt or Pink Himalayan Salt
Preparation for the Cake: 24

In a food processor, place cubed, raw, sweet potato (any kind). Process on high until mixture resembles tiny crumbs. Place in a mixing bowl and add the eggs, coconut sugar, and raw cacao. Mix well and add melted coconut oil. Add baking powder and baking soda. Mix well and set aside.
Pre-heat oven to 375 F. Line a 9 x 5 x 2 baking pan with parchment paper. Right before pouring the mixture on to the baking pan, place mixture in a blender and blend on high for about 30 sec. Pour the mixture on to the baking dish and set in the oven for 25-30 min.

Raw Chocolate Ingredients (5-6 servings):

5 tbsp, Cacao Powder
3 tbsp., Raw Coconut Nectar
0.50 tbsp, Organic Virgin Coconut Oil
5 tbsp, Raw Coconut Butter
Preparation for Raw Chocolate:
Place all ingredients in a container that can be placed over boiling water to melt all ingredients. You can also use a double boiler. Mix all ingredients well and make sure not to overcook the coconut butter, it can burn easily. Once all ingredients are mixed well and the mixture resembles melted chocolate, set aside.

Take six squares (well cooled) and slice from left to right creating 3-4 layers for each square. Take some chocolate and cover each layer. Do that for all six squares. Let cool, your chocolate will harden in about 15- 20 min.

ONE WEEK OUT,….

One week to go,…yes…getting excited and maybe a little bit nervous and how I know the nerves have kind of kicked in,…I caved yesterday and had an Ice-cream,… it was good at the time, but then felt nauseous,.. ugh…….lol …..yes I am human and its done and back on track !
This being my first show I have no expectations going in, maybe that mindset is what calms me a bit!
My daily affirmations right now are very important and I speak them out load,….with no one around of course!!
Still don’t know how I am posing and other than being fit, the posing is the most important thing. It’s all about stage presence and being comfortable on stage, so that does kind of freak me out a tiny bit.

That being said its 5:30 am and I am on my way to the gym now to practice some walking and posing,…thankful for my helpful trainers and youtube for some ideas!!