Crunched for time? You just need 6 minutes.

The days seem to get shorter and shorter, workdays become work nights, and workouts become, well, they just disappear. It feels like working out is this far-fetched goal that can't seem to be accomplished.

Have you caught yourself saying,

"I'll start on Monday."

Behold, it's now Monday and what are you doing? Nothing. Starting another week without adding in your planned workouts.

Let's make sure that doesn't happen anymore. If we're so precious with our time and money, why can't we be with our bodies? Shoot for utilizing each and every minute that you are not at work to nurture and care for yourselves, whether it's 5 minutes of inner thigh exercises, breathing, a power nap, whatever it may be, enhance your body.

Put down that phone, turn off the TV and work your body.

Today we'll focus on 6-minute abs. Aside from having zero muffin top and looking great in a bikini, having a strong core has amazing health benefits. A strong core means a strong foundation. Core workouts the muscles in your hips and back, helping them to function together. As you start working your core (incorporate smart breathing: exhale on exertion), you'll begin to feel those muscles working and they will quickly become defined, if you're committed. Abs are made in the kitchen and defined in your workouts...so it's said.

Enough talk,  get that music going, it's time to start your workout.


1 MINUTE WARM UP: 

• Arm circles: 15 seconds
• Alternating lunges: 30 seconds total (15 seconds each side)
• Kick crunch: 15 seconds (alternating sides)
• Exhale & engage your abs as your kick your left leg up and bring your right hand to toes (repeat with other leg).

Kumbhakasana Pose (Plank)
photo: yoga mama

AB WORKOUT: 

Note: You can add a medicine ball or dumbbell for the Russian Twist, but you don't need it. Work up to it. 

1. 1 minute plank  (you can drop to your elbows to modify/adjust.)
1. Keep your wrists under your shoulders. DO NOT let your back sag or stick up like downward dog. Pull your belly button into your spine. Engage abs and lats. 
2. 1 minute seated Russian Twist
3. 1 minute side plank (alternating sides; 30 seconds on your left & 30 on your right)
4. 1 minute mountain climbers
5. 1 minute plank

Hooray! You're done! Quick, to the point and targeting those abs. Keep up the good work. 

Be careful what you label your workouts..

I just thought this to be interesting...Check it out and tell me what you think.

"The Type of Workout that Tricks you into Eating More" -- By Women's Health Mag.


The power of words.


P.S. This website has phenomenal information including: chilling summer recipes, workout videos, inspirational photos + stories to help keep you motivated. Keep building that mental strength!

Effects of Alcohol on the body

So, I was going to do a post about the worst side dishes you can come across, but then my eyes landed on an article posted by Women's Health explaining the side effects of alcohol on the body. I am a frequent reader of Women's Health and subscriber, it's a great magazine and provides quick and simple work outs that are fat blasting and fun, not just monotonous. anyway.


Very interesting.

Effect's of alcohol:

1. Slower Recovery :(
Hard workouts definitely drain glycogen, or carbs stored in your liver and muscles, leaving them in repair mode. Drinking after a workout slows the recovery of your body; snack on a peanut butter on whole wheat crackers to get some carbs that repair your muscles in your body before hand.

2. Alcohol and fat: your body ends up having to focus on processing the alcohol. Alcohol also breaks down the amino acids and ends up storing them as fat. Then your body doesn't focus on burning those carbs and fat.

3. Sleep deprivation: (to put it lightly)
More so than in men, women's sleep is disrupted, especially in the second half of the night, according to WomensHealth.com. Women are more likely to wake up and get 30 minutes less sleep than if they didn't consume alcohol. It can stunt the human growth hormone output, which builds muscle up to as much as 70 percent.

4. Depletion of H2O and nutrients: 
ahh yes, stomach lining is irritated by alcohol. Your hangovers signal that your are severely dehydrated. That lining thats annoyed, it decreases the absorption of nutrients. not good. That's why your stomach hurts after you drink too much, plus it makes you use the bathroom, good bye nutrients.