12 Minute ABS
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Tag Archives: Fitness
Adding on Abs
Plank Jack Crossovers: In plank position, Jack your legs out to the side. Bring legs back to starting point, then bring your knee to opposite elbow. Repeat on the other side. That’s 1 rep
Plank Shoulder Taps: In plank position, alternate tapping your shoulder with the opposite hand.
Total Body Crunch: Crunch your knees towards your chest, as if curling into a ball. Do not pull on your neck.
Super{food} Start to Summer.
As you know, clean eating and fitness go hand in hand, and sometimes our meals can become a bit stale, or, boring if you will. Because of this, it’s important to add variety to your plate for both nutritional benefits, and as a way to keep yourself from eating the same thing over and over again.
To help you out, I’ve created a list of my favorite Super foods from A-Z. There are plenty more to choose from, as well as cooking styles, so make sure to try a new item each week to add vibrancy and variety to both your life and palate.
Which will you try today!?
Click on the name to read the benefits of each item.
- Asparagus
- Blueberries
- Cantaloupe
- Dandelion Root
- Eggs
- Flax (whole or ground)
- Ginger
- Hemp
- Iced Tea (Unsweetened).preferably passion tea from Starbucks
) - Jalapeno
- Kale
- Lemon
- Mushrooms
- Navy Beans
- Oatmeal
- Peppermint
- Quinoa
- Raspberries
- Salmon
- Tomato
- Ugli Fruit
- Vegetables
- Walnuts
- Xylocarp (a hard, wooden shelled fruit. Such as a coconut)
- Yam
- Zucchini
What are some of your favorite Super foods?
Thirty Thirty Flash Card Workout
Bring this workout wherever life may lead you.
It’s guaranteed to get your heart rate up, make you sweat, and work your entire body in only 30 minutes.
All that’s needed is your own body, a timer (I use the Gymboss app on my iPhone), and some jumping room.
What is your excuse? Get to it!
Ultimate Spring Workout.
Join Ultimate Bootcamp, popchips, and other fitness companies on Saturday, April 27th, for a slate of FREE workouts on the beautiful Rose Kennedy Greenway in the North End of Boston.
ULTIMATE SPRING WORKOUT BRINGS BOSTON TOGETHER FOR A FREE DAY OF FITNESS & FUNDRAISING!
In light of the tragic events of the Boston Marathon, Ultimate Bootcamp and popchips has committed to donating $2 for the first 500 people to show up to the event. There will also be raffle prizes worth thousands of dollars to raise additional funds.
All proceeds will go directly towards the One Fund, helping those most affected by the Boston Marathon Attack.
Attendees will be able to try 45 minute workouts such as Ultimate Bootcamp, Z-Spot Zumba Fitness®, Prana Power Yoga and Redline Fight Sports Kickboxing, as well as treats like frozen Greek yogurt from Yasso, fresh juice from Joos and complimentary chair massages from Joint Ventures Physical Therapy.
The first 150 arrivals will also receive a goody bag.
Here are the details!
WHAT: The Ultimate Spring Workout
WHEN: Saturday, April 27th starting at 9:30 a.m. (Rain Date: May 4th)
WHERE: The Rose Kennedy Greenway, North End, Boston
REGISTER: This event is free, but space is limited! Register at www.ultimatespringworkout.com to reserve and receive updates. $2 will be donated to The One Fund for every attendee at the event.
Visit www.ultimatespringworkout.com for up-to-the-minute details and schedules, and to register.
Come workout in Boston’s historic North End and support our beautiful city!
The Ultimate Spring Workout is presented by Ultimate Bootcamp. Sponsors include Joint Ventures Physical Therapy, popchips, Yelp Boston, Yasso Frozen Yogurt, Joos and Attune Foods.
40 Minute Circuit Workout
The Basic Burners Workout
Basic movements that give your body a lean and toned appearance.
Embrace the burn!
Lateral Jump Burpees*: place an object on the floor. Laterally hop over it, perform a burpee, and then laterally hop back over, perform a burpee
Throw It Away
SO..How was your Easter weekend?
Did you have to do a lot of Burpees?
I’ll be honest…I’m gonna be Burpeeing all week from eating lots of this..
Pizzagaina
Antipasto
desserts, wine, and lots of sweet and salty snacks in between.
However, every bite was worth every burpee, and I’m back to my usual eating habits of nutrient packed breakfast smoothies, lean proteins, fruits, veggies, and the devil himself…the Stairmaster.
- 2 handfuls of spinach
- 1 scoop vanilla sunwarrior protein
- 1/4 cup oats
- 1 Tbsp ground flax
- 1/2 cup frozen strawberries
- 1/2 cup water
- 1/2 cup unsweetened vanilla coconut almond milk
- ice
- 1 frozen banana
- 3/4 cup pasteurized liquid egg whites
- 1/4 cup oats
- 1 tbsp. ground flax
- 1 cup water
- ice
Oh the Stairmaster. You kick my butt every time.
I am the type of person who enjoys food on the holiday itself, and then it’s back to regular eating.
Knowing that there is leftover pies, cookies, and salty side dishes sitting in my fridge is not something that I recommend, especially if you are the type of person who tends to mindlessly pick at them throughout the day, which is most likely all of us.
If this is the case, GET RID OF IT!
Yes you may be wasting food, but that is no excuse to eat dessert for 5 days straight because you feel guilty that someone brought it.
The holiday is over…move on.
This is called tough love.
You’ll thank me later.
xoxo
Spin Playlist For the Week
It’s another busy week over here!
But here is this week’s Spin Playlist for you to rock out to at the gym!
Enjoy!
- Warm up
- Standing Flat into Climb
- Standing Climb
- Jumps
- Recover
- Standing Climb
- Sprints on a Hill
- Recover
- Alternate Seated Flat to Standing Flat
- Seated Climb to Standing Climb
- Alternating Seated Flat-Standing Flat-Running with Resistance-Standing Climb. Switch positions every minute.
- Cool Down
Protein Cupcakes!
Dark Chocolate Coconut Protein Cupcakes.
- 2 scoops Vanilla Sunwarrior Protein Powder
- 1/4 cup Coconut Flour
- 3 Tbsp unsweetened shredded coconut
- 1/4 cup dark chocolate chips (or more
) - 1 tsp baking soda
- dash of cinnamon
- 3 egg whites
- 2 Tbsp Agave Nectar
- 2 Tbsp coconut extract
- 1/4 cup unsweetened vanilla coconut almond milk
Pour ingredients into greased cupcake pan and bake for about 15 minutes at 350 degrees.
Frosting
- 2 Tbsp + 1 tsp Organic Crunchy Peanut Butter
- 3 Tablespoons plain Fage 0% Greek yogurt
- 1 packet of Stevia in the Raw.
Shower with cinnamon, an additional dark chocolate chip, and enjoy!
