2/3 C Flax meal

1/3 C Almond meal

¼ C Protein powder

1.5 tsp Baking Powder

2 tsp Cinnamon

Salt to taste

3 tsp olive oil or butter or unrefined coconut oil

2 eggs (1 egg will suffice, but 2 eggs holds together just a bit better)

½ C Applesauce or 1 small pureed apple

3 Tbs Honey or other sweetener

½ Cup Raisins or other dried fruit (I usually soak my fruit for about an hour, but it’s not necessary)

Pre-heat oven to 375 Degrees

Set up 8 muffin papers in your muffin tin.

Mix dry ingredients together well.

Gently beat eggs together before adding .

Pour into your muffin papers and bake for about for about 20-25 minutes or until golden brown on top. Toothpick or butter knife should could out clean.

Each muffin is about 200 calories.

Turn it on, and it uses the GPS on your phone to determine the distance of your run, and your pace! This app was so amazing when I was training for the half marathon last year! You can save your workouts and track your progress.

My Fitness Pal

Study after study has confirmed the benefits of keeping track of the food you eat and the activities you do. At MyFitnessPal.com, makes it really easy to log your meals and get instant feedback on your calories eaten and your distribution of fat, protein, and carbohydrates.
Pandora

Music has been proven to enhance your performance, so why not get it for free on your phone. You can create your own stations based on songs or artists, or you can choose the workout station. My favorite station is my Bob Marley, could you be loved station! I turn it on when I’m on the treadmill and pretend that I am in Jamaica. Basking in sunshine! I also love the yoga station for relaxing and stretching.

I know there are so many more awesome apps out there. What apps are you using? Please share your finds, so that we can all benefit from this awesome new form of technology!

1 Can of Salmon

2 TBS Mayo or Miracle whip

1 TBS Chili powder

2 TBS Lime Juice

4-6   small soft taco shells (corn or flour)

1/2 jar Trader Joe’s peach salsa

1 TBS diced jalapeño (optional)

1 Cup diced cucumber

1 Cup pineapple chunks

¼ Cup corn kernels (I just use frozen and defrost in the microwave for about 30 seconds)

Mix the salmon, mayo, chili powder, and lime juice.  Taste and add more of whatever you like.

Mix the salsa, jalapeno, cucumber, and pineapple, and corn.

Warm up your taco shells, and place a plop of salmon then salsa on top and enjoy.

Serve with some black beans or a small salad.  Maybe I should come up with a healthy margarita to go with this one!

Approximately

320 Calories, 44g carbohydrates, 20g protein, 7g fat

This week you will repeat the core exercises from Week 1.  The purpose is to see if you have improved.  Can you hold the side plank for longer?  Can you do more kicks on the wall crunch?

For your HITT Training you will complete the Hill Workout.  This is a tough workout.  It will build strength and power in your legs.  It will burn massive amounts of calories, and give you a sense of conquering a mountain!

5 minutes: Walk/jog on flat surface for your Warm-up

3 minutes: Run up a hill or set incline on the treadmill to 7%

30-1 minute: Walk or jog on flat surface to recover

3 minutes: Run up a hill or set incline on the treadmill to 7%

30-1 minute: Walk or jog on flat surface to recover

2 minutes: Sprint up a hill or set incline to 8%

1 minute: Sprint on flat surface or set incline to 0%

5 minutes: Walk or jog on flat surface for cool down

Stretch!

There are so many options in Ann Arbor for you hill workouts.  My favorite is County Farm Park!

So are you hard core!  Did you complete the challenge?

Please share your accomplishments, your, complaints, your glory either here or on facebook!

If you haven’t started the challenge yet, then there is still time.

This week, the goal is:

3-4 Cardio workouts 45-minutes to 1 hour

2 Strength workouts consisting of the 2 core exercises below plus whatever else you are doing this week.

Clean eating 6 days of the week.

You can do it!

Plank ups:

Start in plank position; elbows under your shoulders and a straight line from your shoulders to feet.  Now press up into push up position on your hands.  Continue going back and forth between plank and push up.  Try to keep your hips parallel to the ground.

Aim for 30 seconds to 1 minute

Bicycle Crunch:

Click on the link above.  Aim for 16-20 counting each leg as 1.

Repeat both exercises to complete 2 sets.

Keep on rockn’!!!  You are awesome!

Remember, perform the strength exercises 2 times this week (non-consecutive).  Perform the HITT workout 1 time.  Remember your usual cardio, and keep that diet in check!

Lateral Ball Crunches:

Set your hip on the ball.

Bottom leg is forward and top leg back.

Bend from your side waist.

As you crunch, imagine bringing your ribs toward your hips.

Repeat for 15-20 repetitions.

Ball Plank:

Place your forearms on top of the ball.

Make a straight line from your shoulders to your feet.

Keep your core contracted and hold for as close to 1 minute as you can.

*For added challenge push your elbows forward.

3 point HITT: Do each exercise for 1 minute as fast as you can then take a 1 minute break and repeat 4 times!  Click the link to see a video. 3 point HITT

Jump Rope

Squat Jumps

Mountain Climbers

I challenge you to commit to the Hard Core Abs routine for 4 weeks.  If you stick with it, you’ll see an amazing change in the look and strength of your core and your body!

First things first.  I know that looks are important, but what is the purpose of your core?  Well, according to Mike Robertson “Smart core training will improve your pelvic alignment, taking stress off the low back and improving your lifting performance.”  He also refers to Stuart McGill, a world renowned spinal biomechanist, who states over and over again that repeated flexing and extension at the lumbar spine is the way to herniate a disk in your lower back.  So what are we to do?  Focus on stability.  Stability will improve your performance and prevent injury.  That means performing exercises like the one’s I’ll show you through this hard core challenge.  You’ll be strengthening all the muscles of your core, protecting your lower back, improving your posture and defining a solid middle.

Let’s get started!

The CHALLENGE: Twice a week you will complete the core challenge.  Then once a week complete the metabolism boosting HITT workout.   Do your normal 30-60 minute cardio sessions 2-3 times a week.  And most importantly; Eat clean 6 days a week.  Everyone knows you cannot attain a super sculpted midsection without attention to your eating habits.  Treat yourself one day so that you don’t go crazy.

Wall crunch- super intense.  don’t be fooled by how easy it looks.

Lie on your back.

Bring your  legs up to a 90 degree angle.

Press your belly button to your spine (contract your core muscles)

Keep this contraction wile pushing into the wall with your hands.

Then extend one leg at a time.

Go super slow.  About 2 seconds per leg.  Don’t forget to breathe!

Side Plank Dips-awesome for those love handles!

Lie on your side, with your forearm on the ground under your shoulder.

Stack your knees (stack your feet for more challenge) so that they are in a perfect line with your elbow.

Pop your hip up and hold for 3 seconds then lower.

Repeat for 12-20 reps.

HITT stands for High Intensity Interval Training.  That being said, on your sprint portion of the workout, you are going all out, the best you can without losing form.  On a scale of 1-10 you should feel like a 9 or 10. On the Rest intervals you should be trying to recover as much as possible, so walking or even stopping is fine.  The goal is to have all the energy you can for the sprint portion.  Let’s do it!

Pyramid HITT – Take a deep breathe and prepare to burn some serious calories in this short but killer workout.  Start at the 5 minute warm-up.  Perform the timed sprints followed by the rest period.  You don’t have to run on the sprint portion.  These can be done on an eliptical, power walking, or a bike.  The goal is intense effort during the sprint portion, so whatever type of exercise you want will work!

Click on the picture and print it out, so that you can take it with you!

What you put into your body has a direct effect on how you feel, how you perform, how you sleep, and especially on your weight and physique.  If you make good choices more often, then you’ll be on your way to a stronger, leaner, happier, more energetic you.  Remember the concept of “nutrient dense” foods.  These foods have the most vitamins, nutrients, antioxidants, and sometimes the least calories.  So choosing quinoa over white rice is an example.  Quinoa has calcium and protein while white rice has very little of both.  Add these items to your grocery lists and start reaping the benefits today!

1.    Almonds

Because they may help keep blood sugar steady.  The healthy fats will keep you satiated, and they are so easy to pack as a snack!

2.    Apples and Pears

The high fiber count and antioxidants make these great additions to your daily plan.

 3.    Berries

They are low in sugar and contain lots of healthy fiber, and antioxidants make these a wise choice.  They are low in calories and the frozen ones make life so easy.

4.    Black beans

The National Health and Nutrition Examination Survey says that bean eaters weigh less and have slimmer middles.

5.    Lentils

They are high in protein and soluble fiber, two nutrients that will stabilize blood sugar levels. They are filling and cheap too.

6.    Cauliflower

Cauliflower surprisingly has tons of vitamin C.  1/2 cup nets you 36 percent of your daily needs. This veggie is also super versatile and can make a great replacement for heavier high carbohydrate foods. Try cauliflower as a substitute for rice, or mashed up with a little butter to mimic mashed potatoes, or pureed and added to soups instead of cream.

7.    Red bell peppers

They contain tons of vitamin C and they add great flavor and texture to any meal!

8.    Tomatoes

According to Self Magazine, whenever you munch, your body releases a hormone called cholecystokinin, which tightens the valve between your stomach and your intestine. As a result, CCK boosts feelings of fullness—making you less apt to overeat. Tomatoes contain oligofructose, a fiber that helps sustain the effects of CCK in your stomach. Bonus: Lycopene, a compound found in tomatoes, has been shown to protect you against sunburn and may help reduce the risk of certain cancers.

9.    Sweet Potatoes and Yams

These are lower on the glycemic index and contain more fiber and vitamin A.  They are so easy to microwave and take for lunch or eat with your hard-boiled egg in the morning.  They are very filling too.

10. Avocado

Oleic acid, a compound in avocados’ healthy monounsaturated fats (MUFAs), may trigger your body to actually quiet hunger. Stick to a quarter or a half of an avocado and watch that belly fat melt away.

11. Kale

It has the highest nutrient score according to the top 30 super foods list.  It is highest in nutrients and lowest in calories.  Use it instead of lettuce in a salad or mix into soups or throw some into an omelet.

12. Quinoa

Not only is it a complete protein but it cooks fast, and makes a great substitute for brown rice when you are in a hurry.

13. Cottage cheese

It has about 14g of protein and is low in calories.  Women who ate more protein (30 percent of total daily calories) kept more lean muscle, which revs your metabolism, and reported greater perceived satisfaction while cutting calories than women who ate less protein (18 percent of calories).  This is according to a study at Purdue University in West Lafayette, Indiana,

14. Eggs

Egg protein is very satiating.  This means that you are less likely to snack or overindulge.  According to many recent studies, it’s ok to eat the yolks they won’t harm your heart.

15. Yogurt

Greek yogurt is high in protein, and low in calories.  It is satisfying and again easy to pack or have for breakfast.  Be sure to stay away from the sweetened varieties.  Choose plain and add your own fruit, xylitol, stevia,  or a spoonful of low sugar jam.

16. Cinnamon

It can help you control your blood sugar and prevent the post meal insulin spike that can trigger your body to store fat rather than burn it. Cinnamon can be used instead of sugar because it will help to bring out the natural sweetness in foods.

17. Olive oil

Healthy fats equal better satiety.  Just remember to use in moderation.

18. Vinegar

It’s an awesome super low calorie flavor dose.  Keep a variety in your cupboard to drizzle on salads, add to pastas, and stir into soups.

19.  Wild salmon

Omega-3 fatty acids improve insulin sensitivity—which helps build muscle and decrease belly fat. It is also high in protein and low in calories.  Pack the canned varieties for lunch.  Try to choose wild salmon; because it may contain fewer pollutants.

20.  Dark Chocolate

Dark chocolate is full of MUFAs; these healthy fats can amp up your metabolism to burn fat and calories. It may also help by curbing cravings for higher calorie sweets.  Get the individual packaged squares to eliminate over indulging.

Steam the cauliflower and then chop it all up coarsely.
Throw it in a bowl with the remaining ingredients of your choice.
Toss with the dressing and devour it.  This is such a satisfying and guilt free salad.

Cauliflower Niciose

2 cups Cauliflower
1/2 cup chopped spinach
6 Cherry tomatoes
1/8 Cup Cucumber
3 Kalamata olives sliced
1 tsp Parsley
2 tsp capers
1/2 can of tuna or cubed tofu
Chopped walnuts, almonds, or pine nuts (optional)
feta (optional)
Red wine vinegar
olive oil

Asian Cauliflower Mix

1-2 Cups Cauliflower
1/2 Cup Edamame
1 tsp Sesame Seeds
1 Green Onion chopped
½ an Orange
1/8 cup chopped Red pepper
Cilantro

Rice wine vinegar

Sesame oil
Cauliflower Curry Salad

2 Cups Cauliflower
1 Tbs Raisins
1/8 cup shredded carrot
2 Tbs sliced green onion

1/4 C green peas

1 tsp curry powder

1 tsp cinnamon

1/4 Cup Plain Greek yogurt
2 Tbs White Balsamic vinegar
2 Tbs Walnut oil or olive oil

1 Tbs honey

Stress can come in the form of a miserable workday, a screaming child, and surprisingly an over-taxing workout, or too many taxing workouts.   According to authors of the New Metabolic Effect, “Long workouts that are heavy on cardiovascular training and light on resistance training skew your adrenal stress mechanisms further towards excess cortisol and low HGH.”  It’s important to give your mind and your body the proper rest that it needs to feel refreshed and energized for your life and you’re your next workout.

Running too fast on easy days could be detrimental to your training, According to Greg McMillan, M.S. Exercise Physiologist and running coach.  Your body needs time to recover and rebuild.  Not to mention the fact that this is a good time to sit back and remember why you enjoy running in the first place.  Use it as stress relief, as time to refocus on form, to enjoy the trail, or chat with a friend.

When you begin planning your weekly workouts, take these rules into consideration:

1. Strength training for the major muscle groups 2-3 times per week, with rest days in between.
2. 150 hours (30 minutes a day) of exercise a week for health benefits.
3. For weight loss you may need closer to 300 hours (60 minutes 5 days) a week to see results.
4.  HITT training has been proven to be beneficial for weight loss and the health benefits.
5. Stress can cause high levels of Cortisol and other hormones that can contribute to weight gain around the abdomen. So stay cool yo!
6. It is important to rest and let your muscles rebuild, or else you will never get stronger.
7. Rest can be an easy walk, a stretching session, yoga, meditation, massage….
8. Sleep.  It is essential for strong muscles, strong mind, and for weight loss.

Balance your routine by incorporating 1-2 shorter (20-30min) workouts with some longer ones.  Make the shorter ones harder and the longer ones easier.  Always do strength training.  Be sure to take time for some form of restorative exercise.

* Sarah’s weekly schedule:

2-3 strength training sessions lasting no more than 45 minutes.

3-4 Runs of which at least one is HITT or sprints (20 minutes).

Yoga at least once per week.