What is a fun Ab move?!

Drum Roll Please!!!

This is the LAST AB move of the week!!!

Knee Push Extension!

Well lets just say its not my favorite move, but it definitely gets the job done!!!

This is a move that I really have to focus when I am doing it. I have to focus on my balance and really focus on targeting my abs!


Lay flat on the floor with your arms and legs extended



Bring your hands to your knees and bring your knees up to a sitting position.


Continue this move for one minute!


Have fun with your workouts! You should enjoy making your body healthy and have fun while you are doing that!

Oh and laugh a little!! Because that is really good for your abs!!!

This move targets:
You target your Rectus Abdominous, which is what people refer to as "the 6 pack"
You taget your Transverus Abdominous, which is the muscles close to your hips, which people refer to as "the V"



NOW, put all 5 moves together from the past 5 days.
Floor tuck jumps,
Low plank side punch
Switch kick abs
Reciprocating knee
AND
Knee push extension

Do each move for one minute!!!

An Ab Workout That Actually WORKS

There is something about being in plank position that really makes your abs burn.
Am I right or am I right?!

But then to add moving your legs while in plank position, well that just takes it to a whole other level.

Today is Reciprocating Knee!!

I can only last 22 seconds continuously before I have to stop give myself a break and then keep going!


Start in low plank position
Remember to tuck your butt under


Bring your left leg towards you and touch your knee to the floor.


Put your left leg back, and bring your right knee forward


Try to remember to keep your butt low while bringing your knees forward. When you focus on keeping your butt low, you feel it more in your abs!
When I am trying to keep my butt low, I tighten my butt and inner thighs!

What this move targets:
You are targeting your entire core!
You target your Rectus Abdominous, which is what people refer to as "the 6 pack"
You target your Internal and External Abdominal Obliques, which are the muscles surround your ribs
You target your Transverus Abdominous, which is the muscles close to hips, which people refer to as "the V"

How To Get A Flat Tummy

I dont know about you but when I sit and hold a move for a long time, I start to get sore, the seconds seem like hours and I just give up too soon. 

For example, a C sit or a Plank. Both of those are really hard for me to do. But give me a move where I am actively doing it for a minute and it's GAME ON!!!

So today's move of the day is...

SWITCH KICK ABS

Start by lifting your shoulders and legs off the ground.
Put your left leg up in the air and reach for the left leg with your right arm.

**Look how cute my puppy is in the background! She works out with me everyday! She gets her toy and runs all around the house with it while I workout!

Next, put your left leg down and your right leg down.
Lift your right leg and reach for your right leg with your left arm.

**As you can tell my right leg isn't as straight as my left was, that has to do with my flexibility. AND its okay if your legs aren't completely straight.




Make sure to keep your shoulders off the ground and lift your legs a couple inches off the ground!! Continue doing this move for one minute.


This move targets:
You are targeting your entire core!!!
You target your Rectus Abdominous, which is what people refer to as "the 6 pack"
You target your Internal and Extrenal Abdomical Obliques, which are the muscles surrounding your ribs
You target your Transversus Abdominous, which is the muscles close to your hips, which people refer to as "The V"


I hope you are ready for those ABS to be sore!!

How to Get Abs?

The ab move for today is called Floor Tuck Jumps!

 The move looks super easy but wait until you start doing it! 
Your abs are going to scream!!

I had someone ask me yesterday "Do I have to be fit to do these moves"
My answer: NO!!! You do the best you can, even if you modify this move!

As Shaun T  (the creator of Insanity and Insanity Max 30) No one is judging you. Even if you can only do one, you do that ONE the best you can because it better than not doing one"


Start with both heals on the floor:



Pull your knees towards your chest:
Balancing is the hardest part

Release and put your heals back onto the floor:

While you are doing this move, again make sure that you are breathing!
Inhale as your legs go out and exhale as your bring your legs in!

This move targets:
You are targeting your Rectus Abdominous, which is what people refer to as "the 6 pack"
You are targeting your Internal Abdominal Obliques, which is the muscle right near your ribs



No go get off the couch and give this move a try!!!

What is the Best Ab Workout?

This week is all about ABS!!! 

Everyone wants a nice flat stomach but doing the same crunches and sit ups over and over tend to get a little boring!!

So this week we are going to spice up the ab moves!!

This move is from Insanity Max 30!!!
Its called Low Plank Side Punch

Start by getting down in lower plank position. Make sure your elbows are on the floor instead of your hands




Next raise your left arm and punch to the side, like this:




Come back to low plank position


And then punch to the right side


Continue to punch side to side for one minute.


Make sure that while you are doing this move you are tightening your abs, and making sure that your butt is low. If your butt is up in the air you wont be targeting your abs.


A big thing I have to focus on is my BREATHING, if I dont breathe while doing this move, it is hard to continue for an entire minute.

What this move targets:

You are targeting your entire core!!!
You target your Rectus Abdominous, which is what people refer to as "the 6 pack"
You target your Internal and External Abdominal Obliques, which are the muscles surrounding your ribs
You target your Transversus Abdominous, which the muscle close to your hips, which people refer is as "The V"


I hope this move helps and leaves your tummy sore!!!

Shamrock Shakeology

Who doesnt like a Shamrock shake?
I know I do, but my issue is where is comes from and how bad it is for you!
1st it comes from McDonalds and that is ewwy!!!
2nd it comes from McDonalds so you know its packed with things that arent meant for your body!!

I found this recipe on Pinterest but I decided to change it a little based on my experiences with making that recipe!!

Ingredients:

• 6 ice cubes
• 1 Scoop of Greenberry Shakeology
• 1 cup of almond milk
• 1 cup of water
• 1/8 tsp of peppermint extract 
• 2 tbsp of vanilla sugar free pudding

Blend & Enjoy!!




Please do yourself a favor and quit getting the Shamrock Shakes from McDonalds, and make your own!!!

Caramel Delight Girl Scout Cookie Shakeology

Well since its almost time for the Girl Scouts to start knocking on your door and asking if you want cookies, I thought I would help you guys out, so you can say NOOOO when they come to your door.

Resist that temptation!!!

If you like the Caramel Delight cookies, keep reading!!

Maybe they are called Samoa Cookies now, who knows?! I havent been a Girl Scout for YEARS... Either way this recipe is pretty DELICIOUS!!!



Ingredients:

• 6 Ice cubes
• 1 scoop of chocolate Shakeology 
• 1 cup almond milk
• 1/2 cup of water
• 1/2 tsp caramel extract
• 1/2 tsp coconut extract
• shaved coconut (your choice, based on how much you like coconut)
  
  
  
  I blended all my ingredients together and then since I LOVE COCONUT, I sprinkled more coconut on top of my shake!!
  I took my first sip not really sure what I should be expecting it to taste like, it 100% tasted just like to cookies!
  
  
  Try it for yourself! I would love to hear what you think about it!!
  

Peaches & Cream Shakeology

This recipe is one of my FAVORITES!

I downed it literally in 10 minutes and had a huge brain freeze! 

This might be my new go-to recipe!!

Ingredients:

• 5 pieces of ice
• 1 scoop of Strawberry Shakeology
• 1 small peach (with the skin taken off)
• 1 cup of water
• 1 cup of almond milk

Blend & Enjoy!

Dont let the color fool you! It really does taste like Peaches and Cream!
I was pretty surprised that I could hardly taste the strawberry Shakeology!!

Strawberry Cheesecake Shakeology

Are you a sweets person?!?

I totally am! I take after my mom, we love our sweets. I dont know what it is but every night, about an hour after I eat dinner... I get this urge to go eat something sweet!!!

I found that this recipe is perfect for when I am craving something sweet!!


Ingredients:

• 6 ice cubes
• 1 scoop Strawberry Shakeology
• 2 tbsp of LOW FAT/SUGAR FREE cheesecake jello
• 1/2 cup of almond milk
• 1 cup of water
  
  
  
  Blend & Enjoy!
  
  
  

Starbucks Caramel Frappe

I got into a really big funk before Christmas time...

I wasnt drinking my Shakeology daily, it was like 2 days a week.... NAUGHTY, I KNOW!!

Heres why
1. I made 100 excuses why I didnt have time to make it.
And
2. I started getting sick of the flavor!!

NEW FLASH Kate!!!
1. Its the easiest meal you could ever make, you throw it into a blender (I figured out, I was just being lazy and didn't want to clean the blender)!!
2. Of course you are going to get sick of it, you are drinking the same flavor every day. Wouldnt you get sick of eating chicken, if you ate it every night for dinner, the exact same way?
There are multiple favors of Shakeology, so just switch to a different flavor.


Anyways!!!
I decided that this year I was going to drink Shakeology everyday and STOP being so lazy. It takes longer to boil water then it does to throw everything in the blender, pour it into a cup and wash the blender!! AND my body needs all the nutrients that Shakeology has!

So I started switching my flavors daily and looking up different recipes that would make it fun to drink!

TODAYS RECIPE!!!
Starbucks Caramel Frappe



Ingredients:

• 1 scoop of chocolate Shakeology
• 7 ice cubes or 1 cup crushed ice
• 1 cup of water
• 1/2 cup of unsweetened almond milk
• 1/4 tsp of caramel extract
• 2 oz. of chilled coffee
  
  
  Blend & Enjoy
  
  **And quit being lazy and wash your blender!! 

Chicken Cassoulet Crockpot Meal

Alright so before you go out and make this meal, I want you to know it is a little bland.

Of course you can add seasoning to get it more flavor. Since its a clean/healthy recipe, I would say to use Mrs. Dash seasonings. They are packed with flavor but they have NO SALT added to them!! Its a win, win!!

Ingredients:

• 1 can of black beans
• 4 chicken breasts
• Sea salt and pepper
• 2 tbsp of extra virgin olive oil
• 1 2/3 cups low sodium chicken stock
• 1 medium onion
• 4 celery stalks
• 4 cloves of garlic
• 1/4 cup of sundried tomatoes, not packed in oil (try to find on in a resealable bag)
• 3 large carrots
• 1/4 cup fresh basil
• 1tsp thyme
• 2 tbsp fresh minced parsley

This meal takes a little longer prep time! It takes 15-30 minutes to get everything prepped

Directions:

• Rinse and drain black beans. Put half of the beans in the bottom of the crockpot.
• Season the chicken with salt and pepper, put in a frying pan with olive oil until the chicken is browned. Put the chicken on top of the black beans. Put the remaining black beans on top of the chicken and put in chicken broth
• In the frying pan you just used for the chicken, saute onion, celery, garlic, sundried tomatoes, carrots, basil, thyme and parsley.
• Spread the mixture on time of the chicken. 
• Let it cook on low for 6-8 hours
  
  
  
  
  Eat & Enjoy!
  
  
  

Lemon Garlic Crockpot Recipe

Another easy peasy, lemon squeezey meal!!!

No pun intended.. Okay maybe just a little pun!

But really, this meal is another super easy meal!

Ingredients:

• 4 large chicken breast
• Fresh thyme
• 2 garlic heads
• 4 lemons
• Meat tenderizer
• Salt and Pepper

Directions:

• Slice lemons
• Peel and cut garlic
• Put a layer of lemons and garlic in the bottom of the crockpot
• Layer the chicken next
• Put meat tenderizer, salt and pepper on chicken 
• I FORGOT THIS STEP IN MY DINNER.... Put thyme over top the chicken
• Last, layer the chicken with lemon. 




• Put the crockpot on low for 6-8 hours and enjoy!!
  
  
  
  
  
  Dont be alarmed if there is liquid in the crockpot when you come back 8 hours later!! It is just the juices from the chicken, and lemons!!
  
  
  
  
  
  This is how tender the chicken is!! I stabbed it with a fork to get it out of the crockpot and it fell apart!!
  
  I paired this dinner with veggies and it was delicious!!
  

Mexican Dinner Crockpot Meal

Today is another QUICK and simple recipe!!

I dont know about you, but throwing ingredients into a crockpot, letting it cook all day and dinner is served... NOW THATS MY KIND OF MEAL!!!

My family is really big on Mexican foods, so this one is for them!!

Ingredients:

• 4 boneless chicken breasts
• 1 cup black beans
• 1 cup corn kernels (frozen bag)
• 1 small jar of salsa
• 1 tbsp cumin (or a little less, I am not a huge cumin person, so if you arent either, only do a 1/2 of a tbsp)
• 1 tbsp chili powder
• 2 cups cooked brown rice

Directions:
Put everything int the crockpot. Cook it on low for 6-7 hours.


Dinner is served!!

Buffalo Chicken Lettuce Wraps

This meal is super filling!

You might look at it and think, I'm not even going to be full after eating this. But TRUST ME, you will!!!



Ingredients:

• 24 oz. boneless chicken breasts
• 1 stalk of celery 
• 1/2 diced onion
• 2 cloves of garlic
• 16 oz. fat free/low sodium chicken broth
• 1/2 cup Franks hot sauce
• 1 head of lettuce
  
  ***Optional:
• 1 1/2 cups shredded celery
• 2 large celery stalks cut into 2 inch matchsticks

Directions:

• Put the chicken, stalk of celery, diced onion, and chicken broth into a crock pot. Put it on low, for about 4 hours. 
• Take chicken out of broth and start shredding it into small pieces.
• Save a half cup of the chicken broth and throw out the remaining chicken broth from the crockpot.
• Put the chicken, 1/2 cup of chicken broth and the 1/2 cup of franks hot sauce back into the crockpot. Cook it on low for another 1/2 hour.

P.S. Those arent my huge hands, my boyfriend thought he should help!!

Once the Chicken has cooked for a 1/2 hour, get out your head of lettuce and start taking a lettuce leaf off and fill with the chicken. You can fill the lettuce leaf with celery, carrots or blue cheese.

Eat & Enjoy!!

Chicken Spinach Crock Pot Meal

This meal is probably one of the easiest meals you will ever make!!


I wanted to do a weeks worth of crock pot meals, because I really dont like cooking. I figured there has to be other women out there who really dont like to cook either, or maybe they just dont have enough time in their day to make healthy, delicious meals.

So if this sounds like you, keep reading because this weeks meals are for YOU!!!


Ingredients:

• 1 piece of boneless chicken breast, per person in your family. (We cooked for 4 people, so there were 4 pieces of chicken.
• 1 bag of frozen spinach 
• 1 jar of clean marinara sauce (READ the ingredients, if you cant pronounce the ingredients, put it back on the shelf, find a marinara sauce that you can pronounce all the ingredients)
• 1 can of diced tomatoes (we used 2 cans because we really like tomatoes)

Directions:

Put the 4 ingredients into a 5 quart crock pot and cook on low for 6-7 hours. 


***I am in love with hot spicy things! So to add a little flavor, I put crushed red peppers on top of mine!!!

EAT & ENJOY!!