Week One Workout

Complete the workout below 4 times a week for best results (preferably every other day in order for your muscles to recover in between workouts). Each abdominal move below will consist of 30 repetitions.  Each cardio/strength move will consist of 20 repetitions.  Go through the entire workout 2 times!!

1) Burpees (20) /Starfish crunch (30)

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Burpee: down, jump out, jump in, JUMP up

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Pull your legs into your chest and wrap your arms around your leg. Use your abdominals to pull yourself up and in.

2) Spiderman Jumps or 180’s (20) / Scissor Crunch (30) 

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Start in a squat with one foot slightly forward and feet slanted a bit outwards. Use your legs to push up and jump half way around to the other side.

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Lift one leg straight up in the air and elevate the other 6 inches off the ground. Crunch the opposite elbow to the opposite leg. The leg you crunch toward should be the leg straight up in the air. Switch legs and crunch.

3) Burpee (20) / Plank Tummy Tucks (30) 

* see burpee from # 1

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One repetition: Start in high plank. Move one the right knee to the left elbow. Move the left knee to the right elbow

4) Spiderman or 180’s (20) / Right side plank with dip

* See spiderman from move #2

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Come up on a side plank on your right arm/side. Slightly dip the right hip toward the floor and back up for 30 repetitions. If your hip hits the floor you are dipping TOO much.

5) Burpee (20) / Left Side Plank with dip

* See burped from # 1

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Come up on a side plank on your left side. Slightly dip the left hip toward the floor and return to start. Repeat for 30 repetitions. If your hip dips down and touches the floor you have dipped TOO far.

6) Spiderman or 180’s (20) / Diamond Crunch (30)

* see spiderman or 180 from #2

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Start on your back with your feet touching so your legs are in a diamond position. Hands straight up above the chest. Use your abdominals to crunch up with your arms coming through the legs. KEEP your shoulders off the ground and pulse for 30.

REPEAT THE ENTIRE WORKOUT AGAIN!!!!!!!!!!!!!!!!

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ABSolutely April: Week One Meal Plan

Hi Everyone!!
April is practically here and warm weather months are right around the corner! Bikini season is VERY close, YAY!! I am so excited to present to you the first ever ABSolutely Amazing April Challenge. April is the time to focus on developing a lean, toned core. In order to help myself and all of you obtain a lean, toned core I will be posting belly fat blasting weekly meal plans as well as abdominal workouts all month!! You will have access to a meal plan and workout for each week of the month. In order to track your progress throughout the month, I encourage you to take a before picture of yourself and an after picture at the end of the month. It’s always an amazing feeling to see how far you have come at the end of a challenge. I will personally post my before and after photo at the end of the month just to prove how confident I am that this challenge WILL get you the results you want. You CAN do this!

Get ready, get set, GO! Use the meal plan below to get you through week one of the ABSolutely Amazing April Challenge. I promise you will start to see and feel results.

Week One:
Sunday:
Breakfast: Egg white omelet with sautéed spinach, mushrooms and diced cherry tomatoes or diced tomatoes. You will need 1/2 cup of egg whites or the whites of 3 eggs, 1 cup of chopped spinach, 1/2 cup chopped mushrooms and 1/2 cup diced tomatoes. You can season the veggies with 1 tsp. Mrs. Dash seasoning. Sauté the spinach and mushroom until spinach is wilted and the water from the mushrooms has evaporated. Add the tomatoes in and pour the egg whites over the veggies. Proceed to either scramble everything or wait for it to set more like an omelet- that’s up to what you like!
Snack: One Grapefruit- you can use one packet of Stevia or Truvia to sweeten this favorite tart fruit of mine if you would like. 1/2 cup of blueberries or chopped strawberries will work here as well. Low down on grapefruit: Grapefruit is a belly fat fighting food because it is very high in vitamin C. Vitamin C is known to reduce stress levels and boost your immune system. One of the primary reasons that woman store fat in their belly is not just because of diet but because of STRESS levels. The higher our stress level the more weight our bellies store. So practice some deep breathing and get your hands on those vitamin C packed foods 🙂
Lunch: Veggie Salad with Chicken- Unlimited mixed leafy greens, 1-2 cups chopped veggies (Pick your favorites! Mine are, chopped red and yellow pepper, carrots, cucumber, avocado and tomatoes) and top the salad with 4 oz. of your favorite lean protein and 1/2 tbsp olive oil and 1 tbsp. balsamic with a squeeze of lemon and pepper. This does not just have to be meat or fish. If you are a vegetarian you can substitute black beans, chickpeas or any other favorite protein. ( I like to put a pack of all natural chicken breasts in the crock pot on sunday so that I have chicken for my salads for the week- this saves a lot of time and the chicken is super tender)
Snack: 1/2 cup of greek yogurt with blueberries or strawberries (plain is the best for fighting belly fat because it is lowest in sugar, however any flavor of greek yogurt could work here. Greek yogurt is great because of the probiotics that help aid in good digestion).
Dinner: Veggie Salad with Salmon (This meal can be a salad with any protein I just like salmon after having chicken for lunch, but use what you have or what you prefer!) Unlimited mixed leafy greens, 1-2 cups chopped veggies (Pick your favorites! Mine are, chopped red and yellow pepper, carrots, cucumber, avocado and tomatoes) and top the salad with 4 oz. of your favorite lean protein and 1/2 tbsp olive oil and 1 tbsp. balsamic with a squeeze of lemon and pepper. This does not just have to be meat or fish. If you are a vegetarian you can substitute black beans, chickpeas or any other favorite protein. ( I like to put a pack of all natural chicken breasts in the crock pot on sunday so that I have chicken for my salads for the week- this saves a lot of time and the chicken is super tender)
Dessert: One sliced apple with a sprinkle of cinnamon and Truvia. Mix the sliced apples, cinnamon and Truvia in a plastic baggy and then enjoy!
Congratulations!! You made it through day one!! Read below for the rest of this weeks plan. You will notice there is a lot less detail as this first week is a bit repetitive to try and let our systems know that a big change is coming.

Monday:
Breakfast: Protein Pancakes: This is a recipe from ToneItUp.com (love them!!) You will need ONE scoop of Perfect Fit Protein or your favorite Organic Protein Powder. 1/4 cup egg whites, 1/2 banana (mashed) 1/2 tbsp. almond mike of skim milk. Combine all ingredients in a mixing bowl and make pancakes like you would regularly. This makes 3 small pancakes or one big one. Top with a tiny bit of honey and 1/2 cup of berries. ENJOY!
Snack: One Grapefruit, one apple, or one cup berries- you pick!
Lunch: Salad with Protein- Unlimited mixed greens, 1-2 cups chopped veggies of your choice (get creative here!) and 4oz. of your favorite lean protein. Use a light balsamic dressing.
Snack: 1/2 cup greek yogurt with blueberries or 1/2 hummus with carrots
Dinner: Shrimp or Chicken Taco Salad: You will need unlimited mixed greens, 12 shrimp or 2 lean chicken breasts, avocado, tomato, jalapeño, chopped red and yellow pepper, corn, cilantro, cayenne pepper, chili powered, cumin, lime and olive oil. Cook the shrimp or cubed chicken breasts in 2 tbsp. olive oil on the stove. Add in seasonings: 1/2 tbsp. cayenne pepper, cumin and chili powder, 1/2 cup chopped cilantro with juice of one squeezed lime. Add in one can of corn. Make sure your protein if fully cooked. Meanwhile, combine mixed greens, chopped avocado, chopped tomatoes, chopped jalapeño, chopped red and yellow pepper. Put a small portion of the cooked protein mixture on top of your salad and enjoy!
Dessert: Sliced apples with cinnamon and Truvia
Day two down!! Work it!

Tuesday
Breakfast: Veggie and Egg White Omelet or Scramble (See directions from Sunday’s breakfast and add in a slice of turkey bacon if you are feeling like you need to indulge.)
Snack: Grapefruit or orange
Lunch: Salad with Protein- Unlimited mixed greens, 1-2 cups chopped veggies of your choice (get creative here!) and 4oz. of your favorite lean protein. Use a light balsamic dressing.
Snack: 1/2 cup greek yogurt with blueberries or 1/2 hummus with carrots or banana
Dinner: Lemon Pesto Spaghetti Squash with Cherry Tomatoes- Cut the spaghetti squash in half lengthwise and scrape the seeds out. Put a 1/4 cup of water in the bottom of a microwave safe dish and place the squash cut side down. Microwave on high for 16 minutes or until the spaghetti squash shreds easily when a fork scrapes it. While the spaghetti squash is cooking heat 1 tbsp olive oil in a skillet. Add in 1/4 cup pesto and the juice of one lemon- let it warm on the stove. Scrape the spaghetti squash into the skillet and add in chopped cherry tomatoes. Mix all together and serve warm. You may also want to have a side salad- the more vegetable the better!
Dessert: Sliced apples with cinnamon and Truvia or Sliced apples with 1/4 cup vanilla greek yogurt.

Wednesday
** You will start to notice green tea added in to your snacks. Green tea is great for boosting your metabolism and aiding in digestion**
Breakfast: Repeat the Perfect Fit Pancake recipe from Monday- if you do not have what you need for the perfect fit pancakes you could make 3 egg whites with 2 slices of turkey bacon. Egg whites are a great source of lean protein.
Snack: Grapefruit or orange and one cup green tea
Lunch: Salad with Protein- Unlimited mixed greens, 1-2 cups chopped veggies of your choice (get creative here!) and 4oz. of your favorite lean protein. Use a light balsamic dressing.
Snack: 1/2 cup greek yogurt with blueberries or 1/2 hummus with carrots or banana
Dinner: Veggie Salad with Cod (This meal can be a salad with any protein I just like fish after having chicken for lunch, but use what you have or what you prefer!) Unlimited mixed leafy greens, 1-2 cups chopped veggies (Pick your favorites! Mine are, chopped red and yellow pepper, carrots, cucumber, avocado and tomatoes) and top the salad with 4 oz. of your favorite lean protein and 1/2 tbsp olive oil and 1 tbsp. balsamic with a squeeze of lemon and pepper. This does not just have to be meat or fish. If you are a vegetarian you can substitute black beans, chickpeas or any other favorite protein.
Dessert: Sliced apples with cinnamon and Truvia or Sliced apples with 1/4 cup vanilla greek yogurt. One cup decaf green tea

Thursday
Breakfast: Fiesta Egg Scramble. You will need a 1/2 cup egg whites, 1 tsp. cayenne pepper, 3 tbsp. black beans, 1/4 cup diced tomatoes and 1/4 cup chopped spinach. Spray a skillet with cooking oil. Add in spinach and let it wilt, then add in the diced tomatoes, black beans and cayenne pepper. Pour the egg whites over top and scramble until they are cooked.
Snack: Grapefruit or orange and one cup green tea
Lunch: Salad with Protein- Unlimited mixed greens, 1-2 cups chopped veggies of your choice (get creative here!) and 4oz. of your favorite lean protein. Use a light balsamic dressing.
Snack: 1/2 cup greek yogurt with blueberries or 1/2 hummus with carrots or banana
Dinner: Broiled Veggies with Pork Tenderloin. In the A.M. put a pork tenderloin in the crock pot. Season it with cracked black pepper, oregano and parsley with a pinch of salt. Put the crock pot on low and let cook for 6-8 hours while you are at work. You will need asparagus, red and yellow peppers and one onion to make the veggies in the evening. Chop the veggies up into bigger chunks rather than diced. Toss in 1-2 tbsp. olive oil with a pinch of salt and pepper- bake at 350 degrees for 15 minutes. Take out of the oven and move around with a spatula. Put them back in the oven and broil on high for one minute. Remove from heat and serve with the pork tenderloin.
Dessert: Sliced apples with cinnamon and Truvia or Sliced apples with 1/4 cup vanilla greek yogurt. One cup decaf green tea

Friday
Breakfast: Repeat the Perfect Fit Pancake recipe from Monday– if you do not have what you need for the perfect fit pancakes you could make 3 egg whites with 2 slices of turkey bacon. Egg whites are a great source of lean protein.
Snack: Grapefruit or orange and one cup green tea
Lunch: Salad with Protein- Unlimited mixed greens, 1-2 cups chopped veggies of your choice (get creative here!) and 4oz. of your favorite lean protein. Use a light balsamic dressing.
Snack: 1/2 cup greek yogurt with blueberries or 1/2 hummus with carrots or banana
Dinner: Chicken Verde Burgers over Salad- You will need one lb. ground chicken or turkey, pepper, Mrs. Dash seasoning, cilantro 2 jalapeños, one avocado, one tomato, one slice low fat jalapeño jack cheese and your favorite salsa verde. To make these you must combine one diced jalapeño pepper, 1/4 cup cilantro, ground chicken or turkey 1 tbsp. pepper and 1tbsp. Mrs. Dash seasoning. Mix all the ingredients together and form burger patty’s (this should make 4 burgers- one burger is a single sized serving) Grill the burgers or bake in the over for 15-20 minutes on 375. Add a slice of jalapeño jack cheese if you want it and broil it on low until the cheese is melted. Add salsa verde, avocado, and tomato to your burger and serve over chopped romaine lettuce. YUM!
Dessert: Green tea with honey and a piece of your favorite fruit (mine would be a grapefruit or orange!)

Saturday
Saturday’s are exciting because they allow for a tiny bit of cheating (but only a little bit!)
Breakfast: Veggie Breakfast Wrap or Perfect Fit Pancakes (follow the recipes above for the pancakes and keep reading for the Veggie Breakfast Wrap recipe) For the veggie breakfast wrap you will need one whole wheat wrap or a brown rice wrap for gluten free peeps. 1/4 cup egg whites, 2 tbsp. diced green pepper (or jalapeño if you like it hot) 1/4 cup chopped asparagus, 1/4 cup diced tomato, 1/2 tsp. cayenne pepper. Toss your veggies and cayenne pepper together in a bowl and then add to a pan on medium heat. Add in the egg whites and cook together until the eggs are cooked through. Warm your wrap in the microwave or oven and then put the egg mixture into the wrap- fold it up- add some salsa on top and dig in!!
Snack: Grapefruit or orange and one cup green tea
Lunch: Salad with Protein- Unlimited mixed greens, 1-2 cups chopped veggies of your choice (get creative here!) and 4oz. of your favorite lean protein. Use a light balsamic dressing.
Snack: 1/2 cup plain Greek Yogurt with 1/4 cup blueberries and 1tbsp. honey
Dinner: Your choice!  Saturday’s are optional because everyone wants to go out once in a while and enjoy themselves. Have a date night or a girls night out just don’t throw all your healthy smarts in the trash on your way out. Pick a lean meal and enjoy a simple cocktail. Indulge but don’t over indulge. My favorite go to meal when I am out is sushi with a glass or two of red wine or mexican with a skinny margarita.

CONGRATULATIONS!!!!! You made it through week one!!!! Do a little dance and pat yourself on the back. If you followed along with the nutrition plan and got a work out in at least 4 times this week then you have been more than kind to your body and you rock! Remember getting lean and tones means fine tuning exercise AND diet.  Abs are only seen when you do a good job with both of those things! Be sure to incorporate the abdominal moves from the workouts that I post throughout the week. Stay tuned for next weeks plan!! You’ve got this!

Coming Soon…

Hey Everyone!! 

April is exactly 8 days away!!! Hooray!! I am SO incredibly excited to tell you all that I have developed an ABSolutely Amazing April Challenge! The challenge is meant to help ladies slim down and get the abs they dream of! Starting in April I will be posting weekly meal plans that include belly fat blasting foods.  In addition, I will be posting workouts that seriously target the abdominal muscles. My hope is that the ABSolutely Amazing April Challenge will be something you (and myself) can do with a group of your girlfriends.  Sometimes when we have people to face a challenge with- the challenge seems a little less scary 🙂 I hope you are as excited and ready for this as I am!! Check back in on April 1 for the first weeks  meal plan and workout!

Dessert Anyone?!

Hey There!!

Who doesn’t love dessert? Here is a recipe for my FAVORITE brownies. I would offer you a picture with this post but my man ate all the brownies before I remembered to take a snap shot… I guess he liked them!! 🙂 

3/4 cup plain or vanilla non fat greek yogurt 

1/4 cup skim or unsweetened vanilla almond milk

1/2 cup unsweetened cocoa powder

1/2 cup old fashioned oats

1/2 cup of truvia (low cal sweetener) 

1/3 cup apple sauce 

1 teaspoon baking powder

1 pinch of salt 

OPTIONAL: One scoop of Perfect Fit Vanilla or Chocolate Protein 

Pre heat oven to 400 degrees.

Put all of the above ingredients into a blender and glen for about 1-2 minutes or until everything is mixed nicely without clumps.  

Pour the mixture into a square or round baking dish (8×8 is recommended) 

Bake for 15- 20 minutes. 

Remove from oven and let cool COMPLETELY before cutting. 

Then- Enjoy!! WITHOUT the guilt! 

This should make 9 large square brownies- YUM!

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I Dare You

WOW!! I thought I had a strong booty. Boy was I stunned with the level of difficulty in these fine toning moves. This 10 minute Pilates Booty Workout will leave you feeling the burn in every small muscle you didn’t know you even had!! I dare you to try it 🙂

A Little Pick- Me- Up

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A Little Pick- Me- Up

I generally weigh myself twice a week- once mid week and once on Sunday. Let me follow that statement up with the fact that I also hate weighing myself because I don’t truly believe that the number on the scale it the best measure for how healthy and fit one may actually be. I would encourage anyone who is weighing themselves to also be measuring themselves to see if they are losing inches as well as pounds. Ok- back to this morning- I woke up and for some reason I decided to weigh myself on a day that I normally wouldn’t. I stepped on the scale, and to be honest I wasn’t thrilled with the number I saw. I stepped on so proud of my healthy choices this week, and when I stepped off it was as if I had had a bout of amnesia. I completely forgot about the proud feeling I had and all of the accomplishments I had had this week ( double workout days and very healthy eating). I walked around the house with a feeling of failure ( as I was looking for my sneakers) and walked out the door to the gym continuing to feel badly about myself. I walked into the gym and began my workout. I was completing my treadmill challenge (incline sprints ranging from 7.0-9.0 on a 5-10 incline) when I caught a glimpse of myself in the mirror. I noticed that my legs looked toned, my booty looked lifted and toned, and most importantly I looked strong and steady in my stride. It was then that it hit me- I am beating myself up and making myself miserable when I should actually be looking in the mirror, feeling confident and HAPPY. I have accomplished quite a bit. I have increased my lifting weight from 8 lb. dumbbells and 10lb. kettle bells to 10-12 lb. dumbbells and a 15 lb. kettle ball. I have increased my minute sprint speed from 8.0 to 9.0. I have come a long way and it is time I acknowledge that and be happy about it.

I stumbled across this quote this afternoon and I just had to share it with all of you. This is something I need to tell myself every day. The happier you are- the more gorgeous YOU will feel and look to everyone else. Happiness brings confidence and let’s face it- confidence is a lot more attractive than sulking and feeling like a failure.

Go confidently in the direction of your dreams, ladies ( and gentleman ) 🙂

Girls Night YUM YUM’s

Happy Friday Everyone! 

It’s Friday and the boyfriend is on vacation visiting his best bud. So, if you are anything like me, this means GIRLS NIGHT!! Time for good laughs, gossip and chick flicks with HEALTHY snacks 🙂 That’s right- just because it’s GIRLS NIGHT doesn’t mean we have to abandon our goals for a happy, healthy and fit March. Here are my two favorite healthy snacks that satisfy your need for snacking while gabbing with your favorite ladies WITHOUT tossing all your healthy goals to the wayside. 

1) Sliced cucumbers with guacamole and fresh salsa (I like pico de gallo) – guacamole is full of healthy omega and is great for your skin and hair. Tomatoes also have great vitamins that will brighten your skin. The cucumber slices replace the chips which obviously cancels out a lot of calories but still satisfies the crunch!

2) Carrots with spicy hummus- Carrots are full of fiber and great for your eyes. Hummus is full of protein and will keep you full.

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