Workouts

Workout Alert: Abs, No Crunching

A couple of month ago a new DVD program by the name of 21Day Fix. In this program the trainer has an additional Ab workout video called the 10 Minute Fix for Abs. As a fitness coach, I encourage all of the people I work with to add these bonus videos in wherever they can to get maximum results. I personally did not like the idea of crunching for 10 whole minutes either but I did the video for 6 weeks, strengthening my abdominal muscles and my next muscle in the mean time. I found myself needing additional neck work at the chiropractor over those weeks as well! 

So when some of my fitness group challengers mentioned this was difficult for them to do because of all of the crunching, I decided to make a quick video to help them to be able to work their ab/core muscles without ever doing a single crunch! In this video I suggest you write down what the moves are and how you will remember them. Here is how I suggest you do the workout:

• 15- 20 reps each move and then repeat. I recommend doing this for 3-4 weeks 
• for your next round, do each move for 30 seconds at a time, do the whole set and repeat. (During these 3-4 weeks do not focus on how many you attain but on the small "squeeze" at the tightest part of each move).

Here is the video! I hope this helps some of you! http://youtu.be/XSbKoQ6IuHM

The program that I mentioned earlier was called the 21 Day Fix. You can also get that through me website athttp://beachbodycoach.com/esuite/home/DawnJeter1?bctid=3124709772001

Here is a highlight of that program and the awesome benefits it provides. It comes with patented portion control containers that are color coded for you to be able to know what foods you are eating and how much of them you are allowed without counting points or calories.Each workout is 30 minutes (plus I recommend the 10 Minute Fix for Abs)! With the meal guide you will not be give a lot of recipes but you will be given a TON of foods to put in each container, a full list of approved spices, a menu for how to flavor water to make it more appealing, and a full list a recipes to make your own healthy, chemical free dressings! You will also be allowed a portioned amount of chocolate and wine (if you choose) during this program, teaching you that everything in moderation is allowed. You will also be given the correct formula based on your weight loss and health goals to know exactly how many of each colored container to eat each day! No guessing! And you will get FREE coaching from me! I did 2 rounds ( 6 weeks) of this program and I saw amazing results! Below is an example of how I pack for my long days at work:

• green= veggies (I had 2 this day so I used another container for my spinach)
• purple= fruit (watermelon)
• red= proteins (chopped chicken leftovers)
• yellow= grains (I had a rice paella mixture and measured in the yellow but transferred to glass so I could heat it. The containers are BPA free and microwave safe but I am ever so careful after cancer)
• blue= fats/nuts (12 almonds and 1/2 ounce chopped walnuts)
• orange= oils/dressings (this was one of the dressing recipes in the guide creamy garlic Caesar).