The Plank is one of the best exercises because it works multiple muscle groups at one time; abs, core, upper body, back, lower body. Give this 5-Day plank challenge a try and let me know how you do!
Day 1: The Plank
Hold a plank for 30 seconds – 2 mins, based on your fitness level. Pick your level from the picture. * If you are just starting, you can hold 10 secs, take a break, hold 10 more, take a break, etc .. but get at least 30 seconds.
- make sure wrist are under elbows & elbows under shoulders
- butt stays low and tight (not high in the air)
- stomach is tight, belly button pulled in
- breath while you hold the position!!
Day 2: Side Plank
Tighten your core and abs. *Knee on the ground is modified
(A) Hold each side for 30-60 seconds (or longer)
(B) Reach under your body and then straight up. Keep hips stacked and abs tight. Don’t move the hips.
Day 3: Plank with Knee Tuck
Work your shoulders, core and abs.
*use a towel if on wood floor | *modified version, alternate one knee
Both- keep butt low, abs engaged and contracted, wrist under shoulders. *30-60 seconds
Day 4: Up / Down Plank
Abs, core and shoulders will engage and strengthen. | * Top is modified.
* Do 10 on each side, or 30 seconds, and then switch sides. Rest and repeat.
* Keep abs tight and engaged, hips square and control the movement
Day 5: Plank Combo
Total body workout. Here is your combo challenge. Begin with the plank and do each exercise 30-60 seconds, and rest 10-20 seconds between each exercise.
Go through 2x. Make sure you get both sides (right first time, left 2nd time).
Modify if needed. Keep core tight and abs engaged.
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Healthy fried rice? Yes, it is possible. Here’s how.
Total Time: 22 min. | Prep Time: 10 min.
Cooking Time: 12 min. | Yield: 4 servings, about ¾ cup each
1 Tbsp. coconut oil
1 medium onion, chopped
2 large egg whites
1½ cups cooked brown rice, cooled
8 oz. cooked chicken breast, boneless, skinless, chopped
4 oz. fresh peas (about ½ cup) (optional)
2 Tbsp. reduced-sodium soy sauce
1 green onion, thinly sliced (for garnish; optional)
1. Heat oil in large nonstick skillet over medium-high heat.
2. Add onion; cook, stirring frequently, for 4 to 5 minutes, or until onion begins to soften. Reduce heat to medium.
3. Add egg whites; cook, stirring frequently, for 2 to 3 minutes, or until eggs start to set.
4. Add rice, chicken, peas, and soy sauce; cook, stirring frequently, for 3 to 4 minutes or until heated through.
5. Divide evenly into four serving bowls; garnish evenly with green onion.
Recipe found on the Team Beachbody Website
For a hearty breakfast shake, try this recipe!
Total Time: 5 min. | Prep Time: 5 min.
Cooking Time: None | Yield: 1 serving
½ cup water
½ cup unsweetened almond milk
1 scoop Vanilla Shakeology
1 Tbsp. quick-cooking rolled oats
¼ cup unsweetened applesauce
1 tsp. ground cinnamon
1 cup ice
1. Place water, almond milk, Shakeology, oatmeal, applesauce, cinnamon, and ice in blender; cover. Blend until smooth.
Nutritional Information (per serving):
Fat: 4 g
Saturated Fat: 0 g
Cholesterol: 5 mg
Sodium: 301 mg
Carbohydrate: 27 g
Fiber: 6 g
Sugar: 13 g
Protein: 17 g
There might not be a perfect snack but these are some healthier options …
- Healthy Snacks: Something Sweet
Fat-Free Sugar-Free Instant Pudding (made with nonfat or 1% milk), various brands, 1.4-ounce box makes 2 cups. Per 1/2-cup serving made with nonfat milk: 80 calories, 0 g fat, 0 g saturated fat, 6 g protein, less than 1 g fiber, 7 g sugar (from the natural sugar in milk).
Fiber One Bars (variousflavors, such as Blueberry), 6 pastries per box. Each pastry has 190 calories, 4 g fat, 1 g saturated fat, 4 g protein, 5 g fiber, 15 g sugar
Nabisco 100% Whole Grain Fig Newtons, 1 pound bag. Fig Newtons have gone whole grain! Two cookies have 110 calories, 2 g fat, 0 g saturated fat, 1 g protein, 2 g fiber, 12 g sugar (some of which comes from the figs).
South Beach Living Fiber Fit Double Chocolate Chunk Cookies, 6 individual packs per 5.1 ounce box. Among the ingredients in South Beach cookie packs are whole-grain wheat flour, high-oleic canola oil, and oat fiber. The sweeteners include sugar, maltitol (a sugar alcohol), sucralose (Splenda) and acesulfame potassium. Each pack of the double chocolate chunk variety has 100 calories, 5 g fat, 1.5 g saturated fat, 1 g protein, 5 g fiber, 5 g sugar (2 g sugar alcohol).
South Beach Living Fiber Fit Oatmeal Chocolate Chunk Cookies, 6 packs per 5.1 ounce box. Each pack has 100 calories, 5 g fat, 1.5 g saturated fat, 1 g protein, 5 g fiber, 5 g sugar (2 g sugar alcohol).
- Healthy Snacks: Frozen Treats
For a frozen dessert to be satisfying, it needs to have some protein and fiber along with the carbohydrate calories. These two choices have a few grams each of protein and fiber.
Healthy Choice Fudge Bars, 6 bars per box. Per bar: 80 calories, 1.5 g fat, 1 g saturated fat, 3 g protein, 4 g fiber, 4 g sugars, 3 g sugar alcohols.
Skinny Cow Chocolate Truffle Bars, 6 bars per box. Per bar: 100 calories, 2.5 g fat, 1.5 g saturated fat, 3 g protein, 3 g fiber, 12 g sugars, 0 g sugar alcohols.
Healthy Snacks: Something Crunchy
Nabisco Reduced Fat Triscuit Crackers, 8.5-ounce box. Per 7 crackers (1 ounce): 120 calories, 3 g fat, 0.5 g saturated fat, 3 g protein, 3 g fiber, 160 mg sodium.
Planters Nut*rition Heart Healthy Mix, 9.75-ounce can. These contribute smart fat: 8 grams of monounsaturated fat and 5 grams polyunsaturated fat. Per ounce: 170 calories, 16 g fat, 1.5 g saturated fat, 6 g protein, 3 g fiber, 45 mg sodium.
Orville Redenbacher’s Smart Pop, 3 bags per box. Per 3 tablespoons unpopped: 120 calories, 2 g fat, 0.5 g saturated fat, 4 g protein, 4 g fiber, 240 mg sodium.
Smart Balance Light Butter Popcorn (no Diacetyl added), 3 bags per box. Per 2 tablespoons unpopped: 120 calories, 4.5 g fat, 1.5 g saturated fat, 3 g protein, 4 g fiber, 290 mg sodium.
Bumble Bee Fat Free Tuna Salad Kit (with low-fat wheat crackers). Per kit: 150 calories, 1.5 g fat, 0.5 g saturated fat, 9 g protein, less than 1 g fiber, 580 mg sodium.
- Healthy Snacks: Something Hot
Healthy Choice Fresh Mixers, Rotini & Zesty Marinara Sauce, 6.95-ounce microwavable container. The sauce is made with some dynamite ingredients, like tomato puree, crushed tomatoes and tomato paste, fire-roasted onions, burgundy wine reduction, and extra virgin olive oil. 300 calories, 3.5 g fat, 1 g saturated fat, 10 g protein, 7 g fiber, 600 mg sodium.
Safeway Eating Right, Whole Wheat Ravioli with Cheese, 2 servings per 15-ounce microwavable cup. Per 1-cup serving: 160 calories, 2.5 g fat, 1.5 g saturated fat, 6 g protein, 4 g fiber, 520 mg sodium.
If you’ve got access to a toaster oven, these two frozen treats are sure to satisfy:
Ore Ida Bagel Bites 3-Cheese, 9 bagel bites per small box. Per 4 bagel bites: 210 calories, 6 g fat, 3 g saturated fat, 9 g protein, 2 g fiber, 400 mg sodium.
Lean Pockets made with Whole Grain Turkey, Broccoli & Cheese, 2 pockets. Per pocket: 260 calories, 7 g fat, 3.5 g saturated fat, 10 g protein, 4 g fiber, 390 mg sodium.
Quaker Instant Oatmeal Weight Control Cinnamon, 8 packets per box
($2.50 to $4.89). Per packet: 160 calories, 3 g fat, 0.5 g saturated fat, 7 g protein, 6 g fiber, 270 mg sodium.
A cup of lower-fat, higher-fiber soup also makes a good healthy snack, whether it comes in a microwavable cup or in a can.
Healthy Choice Minestrone Soup Cup, 14 ounces. Per 1-cup serving: 130 calories, 1 g fat, 0 g saturated fat, 6 g protein, 5 g fiber, 400 mg sodium.
Healthy Choice Country Vegetable Soup Cup, 14 ounces. Per 1-cup serving: 100 calories, 0.5 g fat, 0 g saturated fat, 4 g protein, 5 g fiber, 480 mg sodium.
Healthy Choice Chicken Tortilla Soup Cup, 14 ounces. Per 1-cup serving: 160 calories, 1.5 g fat, 0 g saturated fat, 10 g protein, 6 g fiber, 470 mg sodium.
Campbell’s Chunky Healthy Request Vegetable Soup, 18.8-ounce can (2 cups). Per cup: 120 calories, 1 g fat, 0.5 g saturated fat, 4 g protein, 4 g fiber, 480 mg sodium.
Campbell’s Select Harvest Light Vegetable with Pasta Soup, 18.6-ounce can (2 cups). Per cup: 120 calories, 1 g fat, 0 g saturated fat, 6 g protein, 8 g fiber, 960 sodium.
Amy’s Organic Soups Lentil Soup, 18-ounce can (2 cups). Per cup: 150 calories, 4.5 g fat, 0.5 g saturated fat, 8 g protein, 9 g fiber, 590 mg sodium.
Amy’s Organic Soups Lowfat Black Bean Vegetable Soup, 18-ounce can (2 cups). Per cup: 130 calories, 1.5 g fat, 0 g saturated fat, 6 g protein, 5 g fiber, 430 mg sodium.
found on webmd.com | Elaine Magee, MPH, RD, is the “Recipe Doctor” for the WebMD Weight Loss Clinic and the author of numerous books on nutrition and health.
Everything in life has a “why” associated with it …. Why you go to a certain grocery store, why you like a particular brand of coffee, why you work where you work …..
Our health also has a why. What’s your why? It changes throughout our lifetime, I believe. My why has evolved and continues to change as years pass.
When I was 8, I had open heart surgery. My “why” growing up was to remain healthy. I recall the doctor talking to me and stressing the importance of growing up healthy and active. As I became older, I understood that concept more clearly. I began to value my health and felt lucky to have no limitations. Not that I always made the healthy choices and I would veer off course from time to time, but I would always come back to my “why” and that would get me back on track.
Then, I became a mom … and my “why” changed and evolved. At that time, I wanted to set a good example; especially having a girl. I wanted to eat healthy, exercise and be a strong, positive role model. I wanted it to be a way of living …. Not a diet, not a binge, not a yo-yo lifestyle and I didn’t want her to learn bad habits – so many of our girls learn bad habits early and spend a lifetime being miserable. So, I made a lot of conscious decisions — I never had a scale in the home when she was young and I never talked about weight or being on a diet. I always made exercise and being active a daily part of our life and I always shared the idea of appreciating our good health, and bodies and treating them with respect; if we don’t, who will??? Now, time passes .. we continue to live as a healthy family. My daughter is 15 and my son is 12, so the challenges are different. Her, I’m trying to teach her to eat enough good calories and food to fuel her body and give her energy. Him, he’ll eat anything and everything, so I’m trying to make sure he adds some healthy options into his meat and potatoes wish-list! But, what I continue to stress is that it’s a lifestyle … living healthy and taking care of your body every day, for the rest of your life.
Now, I move into the future and my “why” continues to evolve. 2.5-years ago my mom was diagnosed with early on-set Alzheimer’s, at the young age of 60. While this disease is horrific, has no cure, and scientists don’t know what causes this or how to avoid it, study after study shows that exercise could be a benefit – Dr. Ronald Petersen, director of Alzheimer’s Research Center at Mayo Clinic, said on ABC: Regular physical exercise is probably the best means we have of preventing Alzheimer’s disease today, better than medications, better than intellectual activity, better than supplements and diet.” So, guess what …. I’m working hard to fight this disease. Right now, my “why” is really being terrified of getting this disease. And, if I can last another day, week, month, year — knowing who my kids are, knowing my husband, having my memories of our lifetime together … I’m doing everything I can do, now, to create my future – and that is my NEW “why”.
What’s your why? Use your why to improve your life. It can be so powerful! Many of my clients have shared their why with me: “because my dad had heart disease at an early age and now my daughter is getting older and I don’t want to be like him”, “I want to look good for my high-school reunion”, “I want to feel better and like looking in the mirror again”, “I’m tired of being fat”, “I want to be around as long as I can to enjoy my kids and grandkids”, “I want a good quality of life” …….
Use your why! Only you control you, only you can make the change. Decide to live better. Decide to use your why to motivate you.
My final “why” … to support people, to motivate people, to help YOU appreciate your health, your body and your future. I feel lucky to be a coach and love what I do!
Share your why below, email me and let me know if I can help!
1. As a supplement meal: One of the best and most popular ways to use Shakeology is to prepare it as a healthy shake for breakfast, lunch or dinner. Shakeology formulas vary from 140-170 calories depending on the formula. Adding extra calorie dense ingredients like fruit, nut-butters, or milk gets you to a healthy caloric content that is both highly satisfying and nutritious.
2. Snack: Shakeology is an incredibly nutrient-rich snack, perfect for someone that’s doing an intense workout program like P90X. Since Shakeology doesn’t have much fat, its nutrients are put to use very quickly by your body. This makes it an ideal pick-me-up snack when you’re on the go. You can either make yourself a ½ scoop serving of Shakeology or a full scoop if you’re really famished. The key to losing weight is to eat small meals throughout the day, so if you feel like you’re getting hungry Shakeology is a good, convenient option; a Shakeology snack will keep your metabolism revved and your body burning fat.
3. Pre-Workout Supplement: If you’re doing an intense workout program, a good way to use Shakeology is as a pre-workout snack, taken about 1 hour prior to your warm-up. Your workout will help you get the most out of Shakeology, and Shakeology will help you during the latter part of your workout, especially if your glycogen stores have been slightly depleted.
4. Post-Workout Supplement: When it comes to a serious workout, one of the many reasons trainers like P90X’s Tony Horton and RevAbs’ Brett Hoebel recommend drinking Shakeology post-workout is because your body is in a state of depletion. Here are several reasons why Shakeology is a good post-workout supplement:
- Calories: Many people make the mistake of eating too many calories afterward. The general range is 100 to 250 calories, post-workout. At 140 to 170 calories, Shakeology fills this requirement perfectly.
- Protein: Protein is critical after a tough workout because it works to repair your muscles. With 15 to 18 grams of quality protein in each serving, Shakeology works great as a muscle building tool.
- Replenish Electrolytes: The magnesium, sodium, vitamins, minerals, and enzymes in Shakeology will boost your electrolytes
5. Natural Energy Boost: Next time the 3 PM slump rolls around, make Shakeology; it’s better for an energy boost than a lot of energy drinks! While something like Red Bull® might give you more up-front punch, Shakeology will give you sustained energy because it’s providing nutrients your body needs to get things done, and it has a low glycemic impact, which helps keep blood sugar levels stable.
6. Late Night Sweet Cravings: Sometimes at the end of the day you crave something sweet; this happens to the best of us. Instead of grabbing something high in sugar and low in nutrition, whip yourself up some Shakeology with your favorite recipe. This Double Chocolate Recipe is sure to knock your chocolate craving out of the park: 1 scoop Chocolate Shakeology, 1 cup chocolate almond milk, 1 ½ cup ice. True, this isn’t the most opportune time to eat for weight loss – try to keep your larger meals earlier, so you have time to burn off the calories before bed; but drinking Shakeology is better than binging on cake or brownies!
7. Healthy Dessert: Finally, even the most dedicated dieter needs to let loose every now and then. There are plenty of creative dessert recipes you can make with Shakeology found right here on the blog, such as pies, peanut butter cups and easy chocolate mousse in the ‘Recipes’ category. The best part is all of the desserts have 70+ healthy ingredients in them. See, you can have your cake and eat it too!
Information found on Shakeology Blog.
Contact me or learn more at www.myshakeology.com/missykent
Spoon rice mixture onto a serving dish and top with onion-avocado mixture. Serve with chips, if desired.
101 Calories per serving
Losing weight can be simple. It’s about portion size, how many calories you consume and exercise, how many calories you burn. Here are a few tips to help you lose 10 lbs.
Here are 10 super simple switcharoos that each cut 100 calories or more. Try just one every day, and you’ll lose at least 10 pounds in a year; steal two and you’ll drop more than 20!
- Swap 2 regular beers for 2 light ones. Saves 100 calories
- Order thin-crust pizza, not regular. Saves 151 calories per slice
- Take the top off a tuna sammy on sourdough; add a slice of lowfat Swiss cheese; nuke. Saves 137 calories
- Dress your salad with 2 tablespoons lowfat balsamic, not Caesar, and add 1 tbsp Parmesan. Saves 115 calories
- Munch on 1 cup air-popped popcorn, not chips. Saves 123 calories
- Exchange a whole egg in your omelet for 1 egg white, and trade full-fat cheddar for lowfat. Saves 142 calories
- Grease pans with cooking spray, not oil. Saves 100 calories
- Enjoy pasta with 1 cup tomato sauce and 1 tbsp Parmesan, instead of Alfredo. Saves 101 calories
- Have half a bagel instead of a whole one. That leaves room for 1 tbsp PB and 1 cup OJ. Saves 127 calories
- Top fro yo with fresh berries, and skip the chocolate chips and crumbled graham crackers. Saves 114 calories
By Lucy Danziger and the staff at SELF
Sep 09, 2011, self.com