Make your home weight-loss friendly

Use brighter lights- Dim lights make food look more appatizing, which will encourage you to binge or eat more

 Listen to music- Music may help curb stress-related eating. If you have a certain song or CD that you know calms you down, keep it on hand, and play it when you are depressed or eating.

2. Go blue- Avoid using  red, yellow, and orange colors in the kitchen and dining areas, including in the paint; these colors inhance hunger and encourage eating. You don't have to paint your walls blue but using blue silverware, plates, napkins, or place mats will give you the same non-hungry effect.
You can also use blue lights in your kitchen or dining room. Blue lights make food look less appealing, while warmer colors, especially yellow, have the opposite effect.

3. Downsize - You are more likely to over eat if you have large dinner plates. This is because people have a tendency to want to fill their plates- and according to extensive diet research, people eat what's put on their plates--even if it's more than they need to satisfy their hunger.  buying smaller dishes for your home will help you eat less and practice better portion control. The same logic can be applied to cups/glasses

4. Stay out of the kitchen- Being in the kitchen puts you around food, which increases your likelihood of eating. .

5. Spray jasmine around the house -Peppermint or jasmine scents have been linked to increased energy and alertness. Burn a candle or spray the scent around your home to help boost your energy.

7. Keep simple workout equipment around the house. -Having dumbbells or a yoga mat sitting around will help keep exercise on your mind, you will be more inclined to use them, than if they were hidden away in the closet. Stairs are built in workout equipent! Be sure to take advantage of them

8. Get rid of "fat clothes" - If you have clothes that span  sizes; it  makes it easy to gain weight because you’re using the wide range of sizes as a safety net. Clean out your closet and get rid of the clothes that are bigger in size. For me personally, I occasionally need larger pants (For when my IBS flares up, or I'm on my period), so I have pajamas that have ribbons for waistbands so that they can fit me both when I'm feeling thin, and when I'm bloated and unwell.

9. Decorate slim
Keep magazine clippings or inspirational pictures/ quotes on your fridge. Use the visual to help you imagine how you will feel when you achieve your goal.
(For the whole article see here)

IBS S.O.S

    

I've mentioned before that I was diagnosed with IBS about a year or so back. I know some people think that's not a big deal, and for some people it isn't- but for me it's been a rocky ride. The first time I went to my gastronologist, I was experiencing severe reactions and nausea every time I ate, every food I ate- even water. I was placed on a lactose free diet, and went it for a double scope. my surgeon took several biopsies of things that concerned him. I was not siliac, I was not lactose intolerant, I was not allergic to anything...In fact everything came back completely normal. I was placed on medication (but due to reactions I had, stopped taking it) and went on my way.

 nine months later I started getting excruciating pain in my right side, about where my appendix is. The pain was so bad that I couldn't eat or sleep. I wasn't able to wear pants, so I purchased a whole slew of sweats with loose waistbands to fit my bloated, painful tummy. It got to the point where I couldn't even walk, and had to be pushed around in a wheel chair. I experienced all the symptoms of appendicitis, so I went in to my doctor. She was very concerned about this, and said I could have ovarian cysts, appendicitis, or something else. I went in for an ultra sound, but they found nothing to explain the pain, and sent me to a specialist, who sent me in for a CT scan. my results came back as completely normal. I was given medicine, but it only worked for a few days and then actually started to make things worse.

 a while, the pain went away on its own. It's not the first time I've had severe abdominal pain either (As a young teen, I had a lot of pain. my doctor told me that I was stressed and the stress was causing my body to over produce stomach acid, and that due to my stress, the stomach acid being produced was stronger than it should have been, and was therefore eating my stomach lining out). Every now and then, my symptoms will come back. I talked with my gastronologist, and he said that's actually very common with IBS, and the only thing I can really do, is keep an eye on my symptoms, try preventative measures and treat symptoms when they crop up.

I'm sure there are others out there that suffer from IBS (or even just bloating and stomach pain), so I thought I'd share some stuff I found and helpful tips.

1. I am naturally a thin person, but I tend to have a bit of a bulge that I can't seem to conquer. I've recently been on a health kick, and while I was searching for excercises to help me beat this pudge- I found an article that explains different tummy types, and the bad habits that contribute to that tummy. This one is mine (click here to view the whole site)

THE STRESS TUMMY

Stress tummy: These types are typically over-achievers with perfectionist personalities.

HOW TO IDENTIFY THIS TYPE

Stressed-tummy types are typically over-achievers with perfectionist personalities. They are usually also susceptible to digestive conditions such as irritable bowel syndrome (IBS), which can cause bloating and make their tummies look far worse.

‘Stress tummies are easy to spot, as the weight is specific to the front of the midriff and the umbilical area,’ explains James. ‘When stressed, we produce cortisol, a hormone which encourages the body to cling on to fat around the stomach.’

Stressed tummies will also be fairly hard to the touch, rather than wobbly.

TYPICAL BAD HABITS

It’s likely you skip meals, abuse your adrenal system with too much caffeine and grab junk food for convenience.

MIDRIFF MAKEOVER PLAN

• Get an early night. ‘Stressed women nearly always sleep badly, which disrupts the production of leptin, the hormone which helps regulate appetite and metabolism,’ James explains. ‘This is why we eat more when we are tired and crave fat-depositing sugary snacks for an instant energy boost.’
• Combat exhaustion with a relaxation strategy of deep-breathing, meditation and long baths before bed to encourage a good night’s sleep and limit coffee consumption to no more than two cups a day.
• Don’t go for the burn when exercising. ‘Excessive cardio which increases cortisol levels isn’t the answer,’ says James. ‘Instead, yoga, long walks and resistance work with weights is perfect for sculpting and building up strength while calming the system.’
• Magnesium is a calming mineral to help soothe a stressed belly. James advises eating lots of magnesium-rich foods such as dark green leafy vegetables, nuts and seeds.

TOP TIP FOR THIS TUMMY

Stress-busting stretches and yoga poses at night time can help to lower cortisol levels, while chamomile teas or James’ own Bodyism Body Serenity supplement (bodyism.com) can also help the body unwind


2. I've done extensive research on what causes bloating, and how to deal with it. Five consistant causes I've found are 

• Eating too quickly
• chewing gum
• Sucking on hard candies
• Drinking through a straw
• Smoking (luckily I don't smoke)

There are also some places that say certain foods, including brocoli and sprouts cause bloating too

3. I also spent time looking for excercises to help relieve my bloating. Here are some helpful ones I've found

Seated Twist

Any type of seated position where you are twisting your torso to one side may be helpful in relieving bloating. Try sitting on a chair with both knees bent. Gently twist your upper body to the right and bring your right hand to the back of the chair. Hold this position for 30 seconds. Now twist your body to the other side and hold for another 30 seconds. Twisting exercises help push excess air out of your intestines.

 

Downward Facing Dog Pose

A pose practiced in yoga, downward facing dog, may be helpful in relieving bloating. While standing on your hands and knees, lift your knees off the floor and form your body into an upside down v-shape. Keep your spine in a neutral position and evenly disperse the weight on your hands. Stay in the pose for up to one minute. Rest and repeat twice. This pose takes the pressure of gravity off your digestive organs so their functioning can be improved.

Legs Up the Wall

To relieve the symptoms related to bloating, try laying down with your legs up a wall. Start by sitting on the floor with your right hip touching a wall. Swivel your body to the right until your back is on the floor and your legs are up the wall. Try to keep your butt as close to the wall as possible. Stay in this position for up to eight minutes. You may place a pillow under your head for added comfort.

Reclining Hip Stretch

A common hip and groin stretch known in some traditions as butterfly stretch and known as Baddhakonasana in yoga, can be done in a reclining position to help treat bloating. While seated on the floor, bring the soles of your feet together and allow the knees to fall out. Recline your upper body back onto some pillows or folded blankets and stay in the position for up to 10 minutes. This exercise opens up your intestines and allows them to function properly.

Read more: http://www.livestrong.com/article/483133-an-exercise-to-get-rid-of-bloating/#ixzz2KYRX05Y1

Stretches To Ease Cramps

I don't know about you, but when my time hits, the pain is excruciating. I'm not hungry, I'm not thirsty, I don't want to get up or move for any reason at all. All I want to do is lay in bed, find the most comfortable position possible, put my heat bad over my belly, and cry (yes, I really do cry and whimper).It's so bad, that I usually have to call in sick to work (luckily I'm only this bad for about 3 days). So awhile back, while I was cruising pinterest (surprise, surprise) I came across this stretch/workout that claimed to help ease cramping/period pain. So I decided to pin it, and save it for the time when I would need it.
Today, I decided to give it a shot. I noticed that I am alot less flexible during this time, and so some of the stretches were difficult. I also noticed that while the first move instantly made me feel better- the others kind of made my tummy hurt. When I had finished though- I felt better than I had all day and was able to get some stuff done. Unfortunately, the stretches don't see to last very long, so I may need to do this again.

I'll share the exercises here. Please note that this is all from the original site, I don't own the pictures or the info. If you'd like to see the full exercise guide and other info, click on the link above, Thanks!

Extended Triangle Pose
Stand with your legs about three feet apart. Turn your right foot out 90 degrees and your left foot slightly in. Extend your arms out to the sides and engage your quadriceps. With your back straight, being to hinge from your hips and bring your right hand to your shin or the floor. Stretch your chest open and extend your left arm up to the sky keeping your head in a neutral position (above). Take 3 to 5 deep breaths or hold 20 to 30 seconds and repeat up to 3 times on each side to open your pelvic region and bring space to your abdomen.

Half Moon Pose
Start in extended triangle on the right side. Bend your right knee and place your fingertips of your right hand on the floor or on a block directly underneath your shoulder. Lift your left leg up to hip height while straightening your standing right leg. Open your pelvis and chest so that your hips are stacked one on top of the other. Flex and extend out through the lifted leg and extend your left arm up to the sky (above). Take several deep breaths holding the pose for 10 to 15 seconds and repeat up to 3 times to open your pelvic region, help stop heavy bleeding and relieve cramps.

 

Wide-Angle Seated Pose
Sitting on the floor, take your legs wide apart, flex your feet and extend up through your spine. Place your hands behind you on the floor (top). Relax your shoulders away from your ears and gently draw your navel to your spine. Hold for 30 seconds then reach your arms in front of you and fold forward. If you're able, rest your head on the floor, your hands or on a pillow and breathe deeply (bottom). Hold this pose for 2 to 5 minutes to reduce agitation and regulate menstrual flow.

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Reclining Bound AngleSit on the floor and lie down on your back. If you're using a pillow, place the pillow vertically at your sacrum and lie back over it. Put the soles of your feet together and let your knees and thighs fall out to the sides (above). Stay in this pose for 5 to 10 minutes breathing slowly and deeply to open up your pelvic area, relieve bloating, cramps, lower back pain and fatigue.

How To Lose Weight Without Working Out Or Dieting

I've had several people ask me how I lose weight and stay thin. This especially happened when I was a senior in high school and went from 116lbs to 98 lbs in a short time (For anyone who doesn't know me, yes I was healthy as an 98lbs 18 year old. I'm only 5 foot, so that weight is in my healthy BMI range). I didn't go anorexic or anything, all I did was stopped over eating, and got more active. I personally don't think I had ever "worked out" outside of a required school gym class until a couple months ago (December 2012), when I decided I wanted to try to be healthier. Instead I did a lot of little things that amped up how many calories I was burning, without requiring any other real switches in my life style. . Today I found a very cool blog in my online meanderings; one that I support fully. The blog post it titled 'How to Burn A Lot Of Calories Without Excersice' part 1 and part 2. And a lot of the things that I did to lose my weight (and a few more) are things the guy lists in his blog. This guy has a lot of very good tips- some of them I had used on my own, others I hadn't thought of. The basic gist of the post is to make a change in your life style so that you are simply more active- not active as in exercise- but active in general. His post has nothing to do with diet or exercise- which is pretty cool. I will list some of my personal tips, and then below, will list some of his that I hadn't thought of/ wasn't using. For his full post, and all of his tips (some didn't apply to me, so they aren't included) go to his blog by clicking on one of the urls provided.

These are the tips I give people when ever they ask me how I lost weight. They are all very do-able and easy. They don't require dieting or working out, and they are effective. If you are trying to lose a large amount of weight, or you have a hard time losing weight, pair these tips with a healthy diet and regular exercise.

1.      Never sit still. no matter what you are doing, fidget. kick your legs, twirl your hair, clean your nails, just move.

2.      Park as far from the store as you can and walk in. This works for a myriad of other things too. If you take the bus, get off one stop early and walk the rest of the way. If you need to take the elevator (say you work on the 15th floor), get off a floor or two early and take the stairs, walk to the furthest bathroom from your classroom or office, etc.

3.      Take the stairs

4.      Make unnecessary trips. If you need to put things away around the house, don't take everything all at once. Do each individual task one at a time. This will force you to walk around more.

5.      Buy a pedometer. You can get a decent enough one at Dollar Tree. Every day I aim to max mine out. It's never happened yet- but that goal always makes me try extra hard to move more

6.      Walk around the mall once or twice before you start to shop

7.      Be the "Yes man" at your house. My house is two stories, and our food storage, freezer and laundry room are down stairs. There are always errands to be run that require going downstairs. I try to always volunteer to do them, just to be a little more active. This is similar to the tip where he says to "do things by hand". Basically, do your own chores, do other peoples chores, physical work is good for you

8.      Walk around while you're talking on the phone.

9.      Listen to music while doing things. Fast upbeat music will make you move quicker as you subconsciously try to match the beat.

10.  Move at a faster pace in general. Even without music, always do things with a sense of urgency. Walk quickly rather than slowly, do chores or activities with energy and urgency, and not only will more get accomplished, but you will also burn more calories

11.  Get active socially. This doesn't have to be a work out group. For example, when I lost 17 lbs, I was going to the local pool everyday with two of my friends, messing around and then sitting in the steam room. I never felt like I was working out, but I was burning calories. This can be any activity. Build a snowman, have a water fight, go bowling or mini golfing, walk around the amusement park instead of taking the sky lift, play tag, do night games, go for a hike with friends, go skiing, go for a bike ride with friends, do some water sports, go dancing.

12.  Get enough sleep. I think all of us know how important sleep is for us, and how much good it does for our bodies- and yet a lot of us neglect it because we are "busy". Prevention is the best policy. It's better to prevent illness than to treat it after we have it. The amount of sleep you need depends on your personal body. Go to bed at a reasonable time, when you're body naturally wakes up in the morning, get up- even if it is early. Your body has had enough sleep, and too much will make you feel groggy (if you are still tired, and only woke up because of a dream, for a bathroom break, or for a drink, go back to sleep).Aim for more than four hours a night, since studies have shown that getting less than four hours of sleep over an extended period of time slows your metabolism.

13.  Watch less television. I myself do not watch very much TV anymore, but as a teen, it's all I did because I was "bored". There is nothing wrong with watching a movie or a few shows, but I’m sure we have all sat in front of the TV and thought to ourselves: ‘There is nothing on!’, and then continued to veg out in front of the T.V. and watched it anyway. Studies have shown that adults who halved how much TV they watch burned an extra 119 calories per day, without actually changing their calorie intake.

14.  Get off the Internet This is my really hard one. I spend way too much time on pinterest and on this blog, which limits me from being active. Having a set time allotment for computer time really helps to keep me from spending all day online

15.  Play with children. I don't personally have kids, but I was a nanny for a few years and I know that often I was tempted to lay on the couch and text while they played actively with each other. Kids have a TON of energy, and whenever I would actively play with the, I always found myself tired and winded, but laughing and smiling. They always loved it when I would play with them. Their favorites were getting on my back and making me spin them around really fast and being pushed in a swing. Not only did I get exercise, but I built a strong bond and made good memories with some cute little kids. Most people have children in their life. Neighborhood kids (I'm sure mom would be grateful if you volunteered to watch them for a few hours), nieces, nephews, kid siblings, cousins, children of you're own...

16. Eat small meals/snacks through out the day. This will keep you from getting overly hungry, and will prevent over-eating at dinner time. it will also provide your body with more energy

17. Eat slowly. Not only will eating your food slowly aid in digestion because you're chewing your food more throughly, but our body takes a few minutes to realize that it is full. If you eat slower, your body will be more capable of registaring when it is done eating. Plus, the extra chewing uses up more calories.

 

  18. Chew gum. Gum is low calorie and keeps your jaw moving, added bonus, you won't be as tempted to "graze" or eat out of boredom is your jaw is engaged. (Side note: I no longer chew gum regularly. I have IBS and activities that make e swallow too much air (like drinking with straws, chewing gum, etc) make me get bloated.)

19.  Eat spicy food. My last two significant others were real spicy/hot sauce fanatics. I myself am a wimp, but I try to mix hot sauce and chili powder into things, because 1. It's a tiny change to make and 2. It really boosts your metabolism

20.   Don't drink your calories.I have a few exceptions to this rule, but for the most part it holds true. Grab your go-to drink and look at the caloric content. For my two favorite drinks (coconut water and V8 juice), there are calories yes, but there is also a health benefit to drinking them. Things like soda, energy drinks, and juices have no benefit, just empty calories and lots of sugar. Find a healthier alternative. I also don't often drink coconut water or V8 juice, I normally opt for plain water. If I need the extra calories to make my nutritional goals though, I will.

 

21.   Stay hydrated! Drink lots of liquid (preferably water) This helps your energy level, and helps to flush out toxins and prevent water retention in your body

22. Drink a glass of water every hour. This might feel easier to accomplish than the idea of a whole gallon a day. Drinking a glass of water every hour will not only keep your body hydrated, but it will also help you to feel full longer, so you are less tempted to over eat and snack.

23. Drink a glass of water before you eat. You will feel full, and will be less likely to over eat. this way you can break your meal into smaller portions.

24. Drink lemon water.This is a bit of a help for number 18. Not only does lemon help give your plain water flavor, but it revs up your metabolism and kills bacteria in the water.

 

25.  Drink cold water. Our bodies run hot, with a normal temperature of about 98.6 degrees (Fahrenheit)  If you drink a glass of cold water your body has to bring it up to the same temperature as your body so that ic can be digested/ utilized. By drinking cold water, your body will be burning an extra 30 calories per liter.

26. Take daily vitamins. or make sure you are getting all the nutrients you need through food.

27. Take cold showers. This one sounds awful, I know, but it has a few benifits. 1.Your body will be burning extra calories to try to keep you warm 2. You will move faster 3. You will not lounge around or waste time in the water. You will instead be eager to get OUT. 4. Cooler water is excellent for your hair and skin, and will make both appear more radient and healthier.

28.  Swing your arms (and hips) when you walk (maybe not the hips for men though ;) Try to engage as much of your body as possible when you walk. Every movement you make burns calories, so move as much as possible.

29. Stand. I work at a job where I am required to stand for six hours straight, so whenever I come home, and even before I go to work, all I want to do is sit. However, standing burns a significantly higher amount of calories than sitting does, and you are more likely to engage your muscle groups and be active while standing.

30.  Go on tip toes. While standing, (I do this while brushing teeth, letting my conditioner sit, and at work) raise yourself up onto tip toes and back down, do this several times, and pretty soon, you will really be feeling that stretch

31.  Eat fiber. I have IBS, so this one is a pretty big deal for me. Fiber does several good things for you. 1. Fiber is harder for your body to digest, so it takes longer to digest. This means you feel full longer as your body breaks the food down. 2. This food is harder/ takes longer for your body to digest, so it takes more calories to digest. 3. Fiber helps keep your insides healthy, and everything working the way it should (which is good for my condition).

How To Burn A Lot of Calories Without Exercising

#4) Cook your own food:We all know it’s usually healthier than buying fast food, but think of the extra calories you will burn by preparing your food. At the very least you will be on your feet for about an extra half an hour, which burns more calories than driving to the fast food restaurant

#9) Try and Relax: This is probably one of my biggest weaknesses but it is also a big problem when you are trying to lose weight. Stress causes the body to release a hormone called cortisol. Cortisol is the hormone that causes your body to store calories as fat.

#10) Laugh more: Whilst on the subject of reducing stress, try and laugh more. If you laugh for 10-15 minutes a day you can burn up to an extra 50 calories. Watch your funny sitcom, read a funny story or even ring a friend that always cracks you up.

#11) Don’t eat in the car: (I'm going to change this to don't snack in the car, because when I eat in the car, it's usually my limited meal that I either just bought or brought with me, so where I eat it doesn't make any difference.) Unless you are on a long road trip, don’t eat in the car. Eating

in the car can lead to mindless consumption of calories, yes sometimes it can be a time saver, but more often than not all you are doing is filling in time while you are sitting in traffic.

#12) Engage your core: Every time you are driving and you get stuck at a red light, engage your core. Not only does switching on your core help you lower back it actually burns calories because you are tensing your stomach muscles. Before long you will be doing it automatically. Red light = Engage core!#13) Switch sides:When you are carrying your child or a heavy bag, switch sides every 5 minutes. This will engage more muscles and burn more calories as a result.

#14) Take 5:For each hour you spend sitting at your desk at work, get up and move around for 5 minutes. Takes a short walk to get a drink or do some gentle stretching. You will find that it can actually help keep you alert and lead to better productivity.

#16) Ditch technology: Don't call or email a work colleague that works on the same floor as you. Get up walk to them and have some human interaction. The same is true for friends or family members, and basically anywhere you go. It frustrates me when someone calls me and I can actually hear their voice because they are sitting within earshot of me.

#22) Be active at social events: How many times have you gone to a party or social gathering and immediately looked for a place to sit? Next time, choose to stand or walk the room and talk to as many people as you can. You will be burning extra calories all while being social.

#23) Go shopping: You can burn up to 400 calories in a 2 hour shopping session.

#25) Sit up straight:Well what do you know, your Mum was right! Sitting up straight means not only will you have a better posture, but it strengthens your abs by engaging your abdominal muscles, resulting in more calories being burnt.

#26) Avoid sugar:Consumption of sugar triggers your body to release insulin, which then either shuttles sugar to your cells to be used as energy, or if the energy from the sugar isn’t required, it will be stored as fat.

#28) Pack a snack: Make sure you always pack a healthy snack such as nuts, a low-calorie bar or a piece of fruit. The vending machine won’t be as tempting when you have a healthy option at hand.

#31) Opt for a basket: When shopping grab a basket instead of a cart and burn up to 100 extra calories during a 30-minute shopping trip. As an added bonus you may spend less, as you’ll be less inclined to grab extra items you don’t really need.

#32) Benefit from feeling the steel: Research indicates that having more lean muscle will burn more calories. How much? For every pound of lean muscle you will burn an extra 30-50 calories per day at rest.

#35) Don’t peel: Don’t peel you fruit and veggies, the skin is full of fiber.

#37) The good oil:Replace animals fats and oils such as sunflower oil with those containing medium-chain fatty acids, such as coconut and macadamia oil to lose more body fat.

Gallon A Day Challenge

So, for my health, and as part of my new diet, I've decided to do the Gallon a Day challenge. Basically I am going to try to drink a gallon of water every day for a month. I started this 4 days ago on January 17th, and so far so good. My skin is more hydrated for sure, and feels way more moist. I'm still waiting for my body to adjust to the water flow though,  so I don't have to make so many bathroom trips. I will update you all later.

Free Workouts!

Oh my goodness. One of my best pinterest discoveries of ALL TIME! This website has every free workout you could ever want. Ever. From P90X,  Insanity, the Brazilian Butt Lift, to Zumba and yoga...with literally everything in between. Have fun! Try everything! I plan to!

Excercise Finder

I found a really cool website (once again on pinterest) that has some amazing tools for weight loss, muscle toning and life style changes. These tools include BMI calculators, caloric guides, calorie counters, and a really cool exercise finder.
They show you a map of the human body, you click on the area you want to exercise, and they show you a bunch of detailed exercises (with pictures). Very cool.

My Work Outs

So during the past few months I've been working out a lot more (this means I'm working out at all) and some exercises have really worked for me, while others...not so much. A lot of people have notice that I've been slimming down, and have asked what I' doing to tone up and gain the muscles mass So today, I'm going to tell you (and show you) the exercises I've been doing, then as I find new things I will make new posts. Note: I am using the original images from where I found the exercises. There will also be a link.




Love Handles

So first off, I saw this picture today and it is very true! Exercise is obviously essential to a healthy body/lifestyle, but if you aren't eating right, keeping hydrated and getting sleep it's not going to do much. Once your diet is back on track, add these three waist-whittling moves to your regular workout   to keep love handles at bay.

Side Bends
Stand with your feet hip distance apart, arms at your sides. As you reach down toward your toes with one arm, lift the other one up toward your waist, placing your hand on your hip. Alternate sides with one arm up, one arm down. Do 100 reps.


Standing Twists
Place your hands behind your head, elbows out wide and knees slightly bent. Isolate your core, making sure your hips don't move. Twist to one side then the other, alternating sides Do 100 reps. For me I bring arms in front of me, bent with elbows touching because that's the only way I can isolate my core.


check out the full site

Cross Body Mountain Climber

• Start in a push up position
• Bring your right knee towards your left elbow then return to the start position
• Be sure to keep abs tight while performing exercise
• Then bring your left knee towards your right elbow then return to start position
• Do 10 reps each side so 20 in one set

Side Plank

• Lying on your side raise your body with your elbow and feet
• Make sure your body is in a straight line
• Hold yourself in this position for 5-10 seconds while breathing normally
• Let yourself down and relax then repeat
• Be sure to do each side 3 sets of 5-10 seconds
• Modified version is performed on knees

Spiderman Pushup

• Start in a normal push up position
• Lower yourself down until you are about an inch from the floor
• Bring your right knee up to your right elbow while keeping your foot off the floor
• Push up while returning your leg to the start position
• Alternate sides and do 8-10 reps per side

Full Site

In my pinning adventure I stumbled onto this site which introduced me to Amanda Russel.

I'm not going  to go into detail about her workouts or any of her moves.. Go to this page, watch the video and you will be just as obsessed as I am. Her workouts are amazing and fast. She's also gorgeous and super fit. Go now.














Abs and Lower Belly


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. For  ore information on why this works/ why it's important, view the full site

.

If you are seeking  pancake-flat, carved-up lower abs and a razor-sharp V-cut, The Lower Abs Trifecta is a great way to go. It's simple, quick and yet, I've found it rather effective.
This is a superset of 3 different lower abs exercises back-to-back, without rest. Find an open floor space or flat weight-lifting bench,

1. Ab Pulse Ups

Complete 15 Ab Pulse Ups,  Once this gets too easy, hold a dumbbell in between your feet as you pulse upwards.

2. Reverse Crunch

Without resting, immediately do 12 Reverse Crunches. Once this gets too easy, hold a dumbbell in between your feet as you crunch inward.

 

3. Ab V Holds

Without resting, immediately do an Ab V Hold for 60 seconds, or for as long as you can. Description below.

 

 

















 4.Rest 1 minute and 30 seconds.
 5. Repeat steps 1-5 two more times, for a total of 3 LATs.
   For the full tutorial, or more detailed instructions- click here


Butt

Step Ups

Walking up flights of stairs is great for your tush, but stepping up onto a chair is a more effective move since the step height is greater. Make sure you're using a stable and sturdy chair that can support your weight without sliding. Stand in front of your chair and place your right foot in the center of the seat. Step up onto the chair and bring your left knee forward and up. Lower yourself back to the floor, with the foot landing quietly.Switch legs and repeat. That completes one rep. Do 15 to 20 reps total. (This is my favorite. It's great cardio, and I've seen amazing results)

Superman Booty Lifts

 Make this exercise even more challenging for your tush and hamstrings by squeezing an exercise ball between your lower legs.Lie on your belly and hold an exercise ball between your feet. Extend your arms straight out in front of you. As you inhale, squeeze the ball and lift your knees, arms, and chest off the floor. Hold for a count of 10 and then slowly release your body back to the floor. Repeat for a total of 15 to 20 lifts. For the complete site, detailed instruction, and even more exercises, click here.