Drop It Like A Squat

Today is ARM DAY! - I wanted to make sure I had an arm focused workout for you guys but also include one ab and leg exercise. This workout is simple and fast. You do need weights for this workout so if you don't have them at home maybe go to the gym for this one. Side Shuffles - 3x side shuffles doing 10 steps to each side - Really make sure you aregoing slow and feeling the resistance/ challenge - To make it harder you can add a slight squat while you do the side shuffle TRX Bands - 3 x 12 ( do this 12 reps 3 times) - This excerise you will need to go to the gym for the bands - You want to be at a slight angle and pull yourself up in a "Y" formation - Really focus on using your upper body to pull up and do it slow Lat Pull downs - 3 x 12 ( do this 12 reps 3 times) - Keep your chest tall/bring your chest to the bar - Keep your elbows pointed straight down - Squeeze your lats/think of pulling from your armpits - Lower to your chin or just below - Gr...

  Here is a quick leg workout! Push yourself as hard as you can and get as many reps as you can within those 45 second rounds! WORK YOUR LEGS AS HARD AS YOU CAN! Squats- 45 seconds as many times as you can Side lunges- 45 seconds as many times as you can Frog Jumps- 45 seconds as many times as you can High Knees- 45 seconds as many times as you can Sumo Squats- 45 seconds as many times as you can Square Jumps- 45 seconds as many times as you can Wide Mountain Climbers- 45 seconds as many times as you can Do all this for a total of 5-6 minutes. Then take a 2 minutes water break Then do it again! (4x times total)

This article really talks about how these 8 bedtimes snack aren't that bad as you may think. I know growing up my mom always told me that is wasn't good to eat past 7pm. Well if you were ever told that and were afraid you would gain weight if you did.... Here is your solution! https://www.womenshealthmag.com/weight-loss/healthy-bedtime-snacks An Apple with a Spoonful of Peanut Butter (MY FAVORITE) Apples have lots of fiber and a satisfying crunch. "The protein in the peanut or almond butter also fills you up without feeling heavy in your stomach," says Brill. String Cheese Sure, it's processed, but hear us out: One serving of this snack contains filling protein and fat, so you feel satiated—and it only packs about 80 calories. Cheese also packs the amino acid tryptophan, which may help make you drowsy, says Brill. A Bowl of Cereal Put down the Count Chocula—all that sugar might leave you too wired to sleep (and al...

This is a super fun way to choose your workout! This is an easy way to make up a quick workout fun to do with friends. You can make it harder, longer by doing your last name as well or doing it with a group of friends with their names as well. For Example: K - 40 crunches E - 60 second wall sit L - 12 burpees L - 12 burpees I - 60 second plank E - 60 wall sit REEAADDDDYYY SEEETTT YOUR TURN!!!!

Get More Fiber You don’t have to eat a bag of Grandma’s prunes. Leafy greens, whole grains, nuts, and beans are all good for keeping away the fat that stays deep in your belly. That’s called visceral fat, and it’s the most dangerous kind because it can wrap around major organs, including your liver, pancreas, and kidneys. Be Choosy About Fat You can still have some! But limit the “saturated” kind that’s in animal foods, coconut and palm oils, and full-fat dairy. Keep the portions of those foods smaller than you might normally do, for instance. And check nutrition labels to  see how many calories and how much fat is in a serving. Look for fats that are better for you, too, like those from plant foods or fish such as salmon, tuna, and mackerel that are rich in omega-3s.  Stop Trying to Outrun It Still trying to “burn off” that belly fat by pounding the pavement for hour upon hour? Research shows that a few quick bursts of high-intensity exercise -- such as a 3...

Here is a good resource on Youtube that provides quality workout videos. 10 Minute Abs Workout - Fitness Blender Abs and Obliques Routine Whenever you do any ab exercises make sure you are holding your abs in tight and keeping them flexed the whole time. Doing this will help keep your abs flat rather then getting bulky abs.  Try this workout in the video: 10 exercises 50 seconds each 10 seconds breaks Pulse Crunches Bicycle Crunches MT Top Abs Toe Taps Alternating Jackknives  Reverse Crunches (V-ups) Oblique Crunches (both sides) Reclined Punches (you can add hand-held weights to make more challenging)  Toe Touch Crunches Once you finish this video make sure you do this yoga ab stretch to stretch out those abs you just worked really hard. This exercise will help stretch your abdominals so that you can have a longer torso.