Toned and Tight Tuesday: Roll Out Abs

Happy Toned and Tight Tuesday everyone! :)

I wish I could say it's been a happy Tuesday for me but unfortunately, it hasn't. I've been sick to my stomach since early this morning so I'm just trying to get over it and get better. Since my Tuesday hasn't exactly gone as planned, I had to change my plans for Toned and Tight Tuesday as well. So I will be borrowing some more pictures from my model-type long lost twin. :P

This exercise is pretty challenging but is awesome for your core!  You will need either a medicine ball or a stability ball. I use medicine balls quite frequently in my workouts and with my clients and have really come to like them!

Roll Out Abs:

Start by kneeling on the ground and placing your hands on a medicine ball in front of you.

Roll the ball forward until your forearms are on the ball. Keep your body aligned the whole time. Don't let that booty creep up or down! 

Then roll back up to the starting position.

Go for 10-12 reps!

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Toned and Tight Tuesday: Hip Drop

Yeah, yeah, yeah...I realize it's not Tuesday. But hey, we can get Toned and Tight any day of the week right?! :)

With that said, I've got a great core exercise that really focuses on your obliques!

Hip Drop:

Start by positioning yourself in the traditional plank position. Prop yourself up on your elbows, legs stretched out behind you in a push up position, and remember to keep your body in a straight line from your head to your feet. Don't let that booty creep up towards the ceiling!

Next, twist your body over to the right touching your hip to the ground (or as close as possible). Hold it there for 2 seconds.

Then twist your body to the left side, getting your hip as close to the ground as possible. Hold for 2 seconds.

(booty shot!)

That's one rep. Aim for 12-15 reps.

Here's a few from the top so you can see a different angle!

You should really feel this one in your obliques! Remember to keep your butt out of the air and keep your arms on the ground! All that should be moving is your lower half!

Now go work on that 6 pack! :)

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Say it Do it: July

June has come and gone and now a new month with new goals is in order! But first, let's check back in on my goals from June and see how well I did!

June goals:

1. PUSH MYSELF!

• I would have to say I did pretty well with this one! I started doing lots of new exercises and using lots of equipment that I had never used before. I did lots of interval training and really turned up the heat on it! So I say this goal was accomplished!

2. Work out 6 times a week.

• I did this 3 out of the 4 weeks for the month of June which I am pretty proud of. It has been pretty easy fitting in a workout with the owner of the gym I work at encouraging us to use the last 45 minutes to an hour to work out before getting off. Another goal acheived!

3. At least 3 or 4 of those days, I want to do a workout in the morning and one in the afternoon.

• I didn't do as well with this one. Probably only about 2 out of the 4 weeks did I actually accomplish this. I guess that is better than nothing since working out 2 times a day is something I'm not exactly used to.

4. Go hard on the weights!

• This goal I definitely accomplished! As I said, I added lots of new exercises and equipment to my workouts and I can totally see a difference in my body. My arms are starting to get some definition and I definitely can see a difference in my legs (the part that has been the slowest to change) I always knew weight training was important but I realized I was not pushing myself hard enough or doing enough weight training. Now the majority of my workout is spent near the muscleheads! :P

5. Eat more vegetables.

• I think I did pretty well with this one also! Being at home more, I now have more time to prepare my food and try new things. You can read about some of my new findings here, here and here.

6. Run a total of 80 miles for the month of June.

• This was a total fail. Only a day after making this one of my goals, I realized it was a mistake. I am not training for a race right now and am really focused on leaning out more so I knew distance running wasn't going to make it into my workout plan much. I did more HIIT training on the treadmill than actual distance running. Interval training really gets you to your optimal calorie burning level whereas moderate intensity exercises don't. So this goal was basically not even attempted. :P

7. Eat a grapefruit everyday.

• I did pretty well with this goal! I didn't eat one EVERY day but I would say 3/4 of the days I did! Grapefruit is for sure one of my favorite fruits now!

8. Take a multivitamin daily.

• Another goal accomplished! This is an easy one for me. I have the pills on my night stand so I just grab one before going to bed and it's done!

9. Study as much as possible.

• A definite success! I only have two chapters left in my book! My manager was a big help by telling me to have so many pages read in so many days...I needed some structure like that! And since I'm almost done, I'm planning on taking the exam at the end of this month! :)

So basically, I would say June was a success! I may not have accomplished every goal but I am definitely in a better place than I was at the beginning of June! :)

Goals for July:

1. Try as many new exercises as possible!

• I've already learned so many new exercises this past month but as a personal trainer, you have to think outside of the box and really come up with some interesting stuff. So I will try to learn as many as possible and share them on Toned and Tight Tuesday! :)

2. Become more comfortable with people at the gym.

• I'm one of those people who doesn't want to feel like I'm bothering or annoying someone by going up and talking to them or asking them if they need help or asking them if they'd like to work out with me. But by doing those things, the other trainers at the gym have gotten many of their clients. I am going to have to just get over it and be more comfortable talking to everyone!

3. Continue to go hard on the weights.

• This is a goal that I know, without a doubt, that I will accomplish. Seeing the way weight training has started to reshape my body, I can't imagine slacking off on it. Plus the feeling I get after a good weight training session or the feeling of a little soreness the next day are some feelings I truly enjoy!

4. Not let peoples comments or ignorance get to me.

• I recently had yet ANOTHER person doubt me because of my inexperience. I took it to heart and really let it upset me. Almost to the point where I was ready to call my manager and tell him I wouldn't be coming back to work. This is really frustrating but I realize I just have to get over it. I can understand their concerns but not even giving me a fair shot is discouraging. I have to realize this is going to happen and I just have to focus on getting my client base established and just PROVE to everyone what a good trainer I am.

5. Continue to find more ways to eat vegetables.

• I think there are so many different ways to prepare and eat vegetables that I haven't really tapped in to yet. So I'll continue to search for more ways to make vegetables delicious!

6. Sign up for another half marathon.

• Half marathon season will be starting back up in just a couple of months and I can't wait to do another one and really rock it this time! I'm hoping to find one for September or October when it's starting to cool off!

7. Find new ways to add some intense cardio to my workouts.

• Doing HIIT workouts on the treadmill is very effective and always leaves me feeling like I really got a great workout but it can be boring doing the same thing every workout. So I would like to try to discover some new ways to make cardio a little more exciting.

And I guess that completes my goals for now! I'm sure I'll think of something and I'll update everyone if that happens, just to keep myself accountable! :)

I would love to hear what your goals are for this month! Whatever they may be, set up a plan on how you intend to achieve those goals and go after them! You are the only thing standing in your way! :)

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Toned and Tight Tuesday: Single Leg Squat

I've got a move for you today that I just recently added into my own workout! It is pretty advanced but will really tone your thighs and butt!

It's been another one of "those" weeks/weekends/months...super busy! So once again, I magically became a tall, blonde model for these pictures! :P

Single Leg Squat:

You will start by balancing on one leg, bending the other slightly behind you. Lower yourself down as far as possible, keeping your back straight and then come back up.  That's one rep. Aim for 8-10 on each leg.

This is a pretty intense move! To modify it and make it a bit easier, you can hold on to a chair or bar in front of you. To make it even harder, throw your lifted leg straight out in front of you and do the same thing and you've just done a pistol squat! If you can do that, you are hot shiznit! :)

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Roasted Corn on the Cob

I love corn on the cob! I'm not sure what it is...the sweetness, the crunch, the way it keeps you busy for 30 minutes after eating it by picking kernels out of your teeth..I really can't be sure what it is about it but it's bound to be one or all three of those!
One of my goals for June was to find new and flavorful ways to eat vegetables. While roasted corn is nothing new to me, I had to share it with you guys! It is ridiculously easy to do and comes out so flavorful! You won't even need butter, pepper, or even salt! The roasting adds it's own sweet, yummy flavor making it perfectly delicious to eat "naked!"

 Roasted corn will go with many different dishes! I've served it here with my Mini Baked Fajita Chimichangas!

Roasted Corn

• Corn on the cob with the husk on (as many as you plan to eat)

1. Preheat the oven to 350 degrees.
2. Place the corn on the cob, with the husk still in place covering the corn, on a baking sheet.
3. Place it in the oven and leave it for about 30 minutes.
4. Remove from oven. Peel back the husk and the silk and ENJOY!

Now is that the shortest and easiest recipes you've ever seen or what?! So easy, so good!
Since we recently bought a new grill, we've also been cooking our corn on the cob on the grill. You basically prepare it the same way you did in the oven. Leave the husks on, place it on your grill over medium heat, and leave it for 25-30 minutes. You do need to be a little more cautious using the grill method as the husks can catch fire! But it still comes out equally delicious!

Now go throw some corn in the oven and get your toothpicks and floss ready! :)

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Toned and Tight Tuesday: Stability Ball Ab Pass

Today I've got an exercise that is going to work your entire core and inner and outter thighs! Using a stability ball really intensifies this exercise although you could do it with a medicine ball, basketball, volleyball, or nothing at all. Having to hold the ball between your legs really works on your inner and outter thighs though so I would suggest finding some sort of substitue if you don't have a stability ball. If doing it with a ball is too difficult for you, nix the ball and don't worry about it!

This exercise is pretty intense! The heavier the object your holding between your legs, the more intense it is! The stability ball I have pictured here is pretty light but the one I use at the gym is quite a bit heavier so it really just depends on what kind of ball you have!

Stability Ball Ab Pass:

A couple of fair warnings:

1. These pictures were taken with my iPhone.

2. There is some double-chinage going on here.

Don't say I didn't warn you :)

Start by placing the ball between your legs, lifting them so that the ball is approximately 3-4 inches off the ground. Raise your shoulders off the ground and reach your arms out behind you.

Squeezing the ball with your legs, bring your legs up to meet your hands to pass the ball from your legs to your hands.

Action shot!

Lower your legs back down so they are approximately 3-4 inches off the ground and lower you arms back behind your head with the ball. Keeping your shoulders off the ground.

That is one rep.

Repeat this action to pass the ball back to your legs.

You should now be back to the starting position. That would make 2 full reps.

Depending on how heavy your ball is, go for 12-15 reps. With the ball I use at work, I can only get about 12 reps before giving out, with this ball I can get between 15-20. Figure out what works for you but push yourself! You should feel your abs engaged the whole time and your inner and outter thighs should get a great workout as well!

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New Lunch Alert: Flat Out Wrap

As you all remember reading here and here, I've been trying to find some new lunch options. While at the grocery store the other day, near the deli section right next to the Joseph's pitas I used for my Skinny Pita Pizza and Skinny Pita Quesadilla, I found these wraps called Flat Out wraps. Similar to the Joseph's pitas, the healthy phrases caught my eye..."90 calories, high fiber, 100% whole wheat, Low fat, 0 sugar, Light." I also liked the fact that they had wraps with different "flavors" including Italian, Garden spinach, sundried tomato, and original. The Italian wraps sounded good to me so that's what I went for!

I started by spreading some spicy mustard on the wrap, laid on some lettuce, halved grape tomatoes, 1/4 of an avocado diced, a Morning Star Grillers Chick'n patty cut into strips, and some homemade green salsa. I also had a salad with spring mix lettuces, grape tomatoes, and 1/4 avocado diced with fat free Italian dressing and lemon-pepper seasoning.

It turned out pretty good! The wrap had a good,fresh flavor and I got plenty of veggies with what was on the wrap and in my salad.

In my lunch recap post I introduced you all to the Morning Star Chick'n Patties. These patties I used on my wrap were different. They are supposed to be like grilled chicken patties as the others were the breaded variety. I did not like the grilled one as well. They just didn't have much flavor and it really tasted like an imitation chicken patty as where the others tasted like the real thing! I will probably eat the other 3 that came in the package just because they weren't too terrible and I hate to waste food, but I probably will not purchase that variety again.

So overall, I say yes to the flat out wraps and a no go on the grilled chicken patties! Try them out for yourself and see what you like! :)

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