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!!!

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!!

3 Day Refresh Review Day 3

Today is all about questions!! ANDDDDD
It was my last freaking day!!!! WOOHOO!! **Im doing my happy dance**

I wanted people to ask me questions because I thought over the past couple days I was giving out alot of info, but I realized that people were still asking me questions. I realized I wasnt covering or being clear enough in what I was writing! 

Question 1: Does the 3 Day Refresh affect your daily activities?

I honestly dont think that it hindered my daily activities at all. I meal prepped the night before which took a half hour to cut up all the veggies. But honestly that is the longest amount of time that I have spent on anything with this program. I would wake up in the morning blend my Shakeology. For my snacks and lunch, I would already have my food packed and in zip lock bags ready to go, and the shakes that come with the Refresh, I would bring the packet and a blender bottle. It was super simple and easy! And dinners took me a total of 30 minutes. Everything was quick and simple. 

Question 2: Is it the same meal plan all 3 days?

This question is iffy. Everyday you follow the same plan, so for example, for lunch you drink your Vanilla Fresh, veggies, fruit and a healthy fat, everyday. They dont tell you "you have to eat spinach as your veggie". You get to choose what veggies you want to eat and there are tons of options of what you can have! Me personally, I did eat the same thing everyday, ONLY because, I didnt want to waste any food, I used what we had in the house and it lasted me the full 3 days!

Question 3: Do you workout for the 3 days?

You can workout if you want to. They tell you that some exercise is okay. I personally didnt, I like to know that clean eating will give you results without working out for 3 days. Also I would come home from work and I would be tried, I knew that I needed to give my body a break! When you do a cleanse it kinda takes a toll on your body and wears you down a little!


Question 4: What is the main purpose of the 3 Day Refresh?

The purpose of the 3 Day Refresh is to cleanse your body from toxins that you have put into your body. Your body knows what should and shouldnt be put in it. For example, my body knows that whole foods like this gives me energy and helps me to remain clear and focused, and that is exactly what the Refresh has done.  The Refresh is there to help you lose the few pounds that you have put on in a short time period. And it is also used to help jump start your health and fitness journey, it will give you maximum results if you do the Refresh before you start a program. 

Question 5: Can you eat meat?

You are not allowed to have meat while being on the Refresh, you will get all the protein you need from Shakeology and Vanilla Fresh. The Refresh is a plant based cleanse, which means you cant have any dairy either. If you are like me, you are probably freaking out because you wont be able to have meat, but honestly dont be! The past 3 days, I have actually forgot that I havent put a piece of meat into my mouth. 

I survived the 3 days and I feel so renewed! I cant explain what this program has done for me and how AMAZING I feel!!! Tomorrow I will be giving my final overview and possibly revealing my BEFORE and AFTER pictures!! Check back!!