Tricep and Core: Plank into modified cobra

One of my Faaaaa.....vorite tricep (aka: Wings) moves.

Start: On toes and palms, align shoulders and wrists. Squeeze your elbows to your ribs the ENTIRE time! That's the target!!

*Your body is flat like a board from your head to your heels**



Then, bending your elbows (elbows squeezing the ribs) lower the entire body closer to the floor.





...Closer...Elbows touching the ribs


...closer.....(Modify by touching both bent knees to the ground)...ABS IN!!


You made it! body on the floor, elbows STILL squeezing the ribs. Hands should be placed directly below the shoulders.
Pelvis tucked under to protect lower back, then lift (chest only) slowly off the floor to stretch the lower back.

FOCUS: Elbows point back towards your feet, not out to the side like regular push up

Front view: elbows in line with shoulders

Slowly lower the body, look down.

Almost there! (Modify be placing both bent knees on the ground)

ABS TIGHT!

Body on the ground, pelvis tucked under to protect lower back, then lift (chest only) slowly off the floor to stretch the lower back. (Yikes! I promise I don't look like this ALL the time!)

Repeat! Do 5-7 of these, 3-5 times a week

FOCUS: SLOW and controlled movement!

Bellybutton pulled in towards the spine, then up towards the heart.

Elbows pointed back, and squeezing the ribs cage.

Comment about any questions or concerns you have!!

Recipe for dinner...Tonight!

I don't know if you've seen Julie and Julia but I thought this looked so good when they were eating it, so I found the recipe. It's yummy and healthy, what's better!!! Jalaine

Bruschetta with Tomatoes and Basil

Bruschetta with Tomatoes and Basil1 loaf (8 ounces) Italian bread
1 clove large garlic, cut in half
1 1/4 pounds (8 medium) ripe plum tomatoes, seeded and cut into 1/4-inch pieces
2 tbsp fresh basil leaves, thinly sliced
2 tbsp extra-virgin olive oil
1/4 tsp salt
1/8 tsp ground black pepper
Directions: Preheat oven to 350 degrees. Meanwhile, slice bread diagonally into scant 1/2-inch-thick slices; reserve ends for making bread crumbs another day. Place bread slices on 2 cookie sheets. Toast bread on 2 oven racks 15 minutes or until crusty and dry, turning slices over once and rotating cookie sheets between upper and lower racks halfway through baking. Transfer bread to wire racks to cool slightly. When bread is cool enough to handle, rub 1 side of each toast slice with cut side of garlic. Discard garlic. Meanwhile, in small bowl, gently toss tomatoes, basil, oil, salt, and pepper until combined. To serve, spoon 1 heaping tablespoon of tomato mixture on garlic-rubbed side of each toast slice.

Lower Body: Outer Thigh

Lower Body: Outer Thigh

Start:

1. Lay on your side in a straight line. Rest your head like shown to prevent neck pain/injury.

2. Hips are stacked on top of each other, feet are too!

3. (Optional) Place a weight for on your hip for added intensity.

4. LIFT YOUR WAISTBAND off the ground!!

5. Leading with the heel first, raise your leg, knee facing forward.

6. NO HIGHER THAN THIS. Waistband is still lifted off the ground

7. SQUEEZE your glute (Backside)

8. Slowly bring the leg back down, squeezing inner thighs together.

Repeat!!

*Don't forget to change sides!*

Do 14-20 reps, 2-3 sets on BOTH sides!!

Thanks Jalaine for being a great model!

THANK YOU sooooo much for your fabulous comments!! Jalaine and I are so glad we can share our passion of exercise and nutrition with all of you!! Keep those comments coming!! ~Lacee

Delicious Chocolate Muffin

Joyful Heart Muffins
Yield 8

Ingredients:

1 cup unsweetened applesauce
½ cup raw sugar (or regular)
1 teaspoon real vanilla extract
1 teaspoon real almond extract
¾ cup unbleached oat flour
2 teaspoon baking powder
1/3 cocoa powder
½ teaspoon baking soda
½ teaspoon salt
½ semisweet chocolate chips
1 dash cinnamon
1 teaspoon of oil (canola)

Preheat oven to 350
Mix baking powder into wet ingredients. Mix the rest of the ingredients in bowl. Add the wet to the dry. Gently mix.
Line cupcake pan with paper liners
Fill each with 1/2 cup batter
Bake 45-50 minutes

I LOVE to eat these warm, and they are healthier than the average dessert or chocolate muffin from the store. Enjoy!

Thank you for all of your comments to let Jalaine and I know that you read this blog!! You are all so wonderful, thanks for the motivation!!

What's all the "FAD" about?

Staying Away from Fad Diets

With all the focus on weight in our society, it isn’t surprising that millions of people fall prey to fad diets and bogus weight-loss products. Conflicting claims, testimonials and hype by so-called “experts” can confuse even the most informed consumers. The bottom line is simple: If a diet or product sounds too good to be true, it probably is. There are no foods or pills that magically burn fat. No super foods will alter your genetic code. No products will miraculously melt fat while you watch TV or sleep. Some ingredients in supplements and herbal products can be dangerous and even deadly for some people.

Steer clear of any diet plans, pills and products that make those claims!

Slow, steady weight loss is more likely to last than dramatic weight changes. Healthy plans aim for a loss of no more than ½ pound to 1 pound per week. If you lose weight quickly, you’ll lose muscle, bone and water. You also will be more likely to regain the pounds quickly afterwards.
Quantities and Limitations

Ditch diets that allow unlimited quantities of any food, such as grapefruit and cabbage soup. It’s boring to eat the same thing over and over and hard to stick with monotonous plans. Avoid any diet that eliminates or severely restricts entire food groups, such as carbohydrates. Even if you take a multivitamin, you’ll still miss some critical nutrients.

Specific Food Combinations

There is no evidence that combining certain foods or eating foods at specific times of day will help with weight loss. Eating the “wrong” combinations of food doesn’t cause them to turn to fat immediately or to produce toxins in your intestines, as some plans claim.

Life is already complicated enough. Limiting food choices or following rigid meal plans can be an
overwhelming, distasteful task. With any new diet, always ask yourself: “Can I eat this way for the rest of my life?” If the answer is no, the plan is not for you.

Regular physical activity is essential for good health and healthy weight management.

The key to success is to find physical activities that you enjoy and then to aim for 30 to 60 minutes of activity on most days of the week. If you want to maintain a healthy weight, build muscle and lose fat, the best path is a lifelong combination of eating smarter and moving more. For a personalized plan, tailored to your lifestyle and food preferences, consult a registered dietitian with expertise in weight management. A registered dietitian can help you find a realistic, flexible eating style that helps you feel and be your best.

Taken from The American Dietetic Association Website: www.eatright.org

Is anyone OUT THERE!! and spinning!

COMMENTS!!

Hey everyone...I KNOW you are there!! I have some confessions. First, I overuse the exclamation point!! SECOND, I've been really losing steam for this blog. Jalaine and I just keep asking ourselves, "Is anyone even reading it? Is anyone getting ANYTHING from it? Are people actually DOING the exercises?"

Then, I was looking at a friends blog and clicked on one of HER friends. Her friend had THIS BLOG on HER blog! WAAAAHHHHHOOOOOOOOOOO!!!
People might not be reading it, but at least it's listed on their blogs in case they ever want to!

So, pa-leeeeease drop a little comment to let use know you are there.

On to the Good Stuff!

Yuuuuuck to winter!

Let's face it, Utah winters are not ideal for outdoor exercising. It's Fa-reeezing and/or dark! My favorite winter exercise is spinning. Inside, usually 45 minutes, great music, and an AWESOME workout! Spinning is best for toning your front and outer thigh muscles, not so great for the glutes and hamstrings, so you will want to do some other lower body workouts as well. But spinning classes are a great addition to your cardio routine, offering less impact and stress than jogging or treadmill workouts.

I've been spinning for 4 years, and I LOOOOOVE it. It's an awesome way to cross train, workout through knee and hip injuries. Check your local gym or you can purchase your own spin bike for around $400.

More awesome tips to come!