Fitness & Nutrition

Half way through week 1

In an effort to really have some abs come April, I’ve been doing a variety of exercises.  Here is an example of my morning abs routine.  Most of the terms are found in practicing Pilates.

Begin with “The Hundred.”  This is a great warm up that engages your entire core.

“The Roll Up” with a 5 lb weighted ball.  Do 10 reps.  This is great because it helps to stretch your spine, while engaging your core.  The weighted ball adds a little bit of upper body.

“The One Leg Stretch” with a 5 lb weighted ball.  The ball, again, just adds a little upper body.  Do 30 reps.

“The Double Leg Stretch.”  I refer to this as the frog because that is what I feel I look like doing it.  Do 30 reps.

Side Oblique Crunch- Do 10 regular crunches on side, followed by 10 that pulse for 3 counts each time, followed by 10 regular.  Switch sides.  2-3 sets of this on each side.

“The Cork Screw” 20 reps.

“The Saw” 10 reps

Leg Lifts 20 reps

“The Roll Up” again, to help cool down and stretch the spine from all that ab work!

 

My night routine has been similar.  Sometimes I swap out the cork screw for some plank work.

Today I have decided not to do abs in the morning.  I think a good indicator I may be over doing it is the pain I feel when I laugh:)  It’s amazing how weak the abdominal muscles can become if you don’t work them constantly.  Instead I did a rigorous 45 minute spin class and really had my heart rate up.  Tomorrow will be strength training, as well as morning and evening abs.  I am trying to confuse my body and keep it from getting too used to one type of training, whether it be strength or cardio.  Mondays, Wednesdays, and Fridays will be my cardio days with abs, while Tuesdays and Thursdays will be strength training with extra abs.  I’ve decided whatever the weekends bring is a bonus.

My abs eating lifestyle has been great as well.  Breakfast has been 1/4 avocado, 2 eggs scrambled, seasoned with cayenne pepper, cumin, pepper, then topped with fresh salsa and cilantro.  I have wrapped the eggs in a low carb, whole wheat tortilla twice, but today I didn’t and it was just as filling.  I prepped my lunches on Monday, which has been great.  There’s no temptation for the bad stuff when lunch is already  made.  I cooked 1 lb of ground turkey, 1 chopped red pepper, 1 can of black beans (rinsed and drained,) 1 can of corn (rinsed and drained), and mixed it with a little brown rice.  I seasoned it while cooking with a homemade mexican seasoning mix, which consists of spices in the cabinet.  This really cuts out all the crazy sodium that doesn’t need to be there.  Not to mention all of the great benefits spices such as cumin have for your health.

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