Push-ups are hands down one of my favorite moves to incorporate into my workouts. Push-Ups
There is a beginner or a more advanced option to choose from in this challenge. In the beginner challenge, you will start at 3 pushups and work your way to 20 consecutive. The second option you will start at 8 Push-Ups
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Shake It Up
Cardio can be one of the most boring and tedious parts of a fitness routine if you make it that way. Follow these tips to trade in your boring routine for something that will keep you going and wondering where the time went.
Mix it Up
Four 60 minute sessions weekly on the elliptical aren’t going to inspire anyone to head to the gym. Try not repeating the same session in a week. It will keep things interesting and maybe you might start to look forward it.
Try a Class
Participating in a class will keep you motivated through the entire workout. Try zumba, kickboxing, or cycle for some mega calorie burning. Or if you feel shy or uncomfortable taking a class, try watching workout videos at home like the Zumba® Weight Loss Program DVD
Tank Top Arms
Summer is officially here. Well, almost. But, if you live in my neck of the woods, summer arrived two months ago. I had to break out the tank tops and shorts earlier then planned. This workout focuses on your triceps, biceps, and shoulders as those muscles are the most revealed in a tank.
A Dumbbell Set 
Welcome to the Gun Show
15 pushups
12 Shoulder [...]
Post-Workout Fuel
During exercise, our muscles and carbohydrate stores break down. The muscle tissue rips and prepares itself to be rebuilt. However, without the proper nutrition, your body can’t rebuild and will never reach its full potential.
What do I eat post workout?
After a workout, you want to fuel your body with carbohydrates and protein, which are essential to the rebuilding process. Fat is not necessary and it may even derail your progress as it slows digestion. If you calculate your needs, you will need .8 grams of carbs per kilogram and .4 grams of protein per kilogram. Keep in mind that it is also best to consume your post workout meal ASAP for the biggest benefits. Check out these ten quick meals to fuel your body after training.
Ten Quick Post Workout Mini Meals
Protein Creamcicle: Blend 1 scoop Vanilla protein powderRead more
Greek Yogurt Cakes
With the temperature heating up and living through days that reach 104, I needed a nightly treat to cool me down. These Greek yogurt cakes are the perfect sweet, crunchy, and cool that I was looking for. Plus they are only 120 calories.
Ingredients:
1 cupKashi GOLEAN Crunch Cereal
1/2 cup almond flour
1 egg
2 tablespoons olive oil
1 cup nonfat milk
3 teaspoons sugar free vanilla pudding mix
2 cups vanilla nonfat Greek yogurt (or any flavor you like)
1/2 cup fat free Cool Whip, thawed
Caramel Sauce or chocolate chips (optional)
Directions:
For the crust, place Kashi cereal, almond flour, egg, and olive oil in a food processor and pulse until well blended.
Line a muffin tin with 12 cupcake liners.
Place a tablespoon of the crust mixture into the lined muffin tin and press flat.
Bake in a [...]
Fitness Challenge – June Shape Up – Arms + Core
Challenges are excellent at building strength, muscle and endurance. You will be surprised at how good you get at specific exercises and will be so proud of yourself – which in turn will build momentum for you to be better.
“If you continuously compete with others you will become BITTER. If you continuously compete with yourself you will become BETTER.”
This months fitness challenge is a mix of exercises, rather than focusing on one specific Muscle
Yoga
Yoga as been defined as “union with the divine” and is used in many religions as a way to connect with God and gain peace. In health communities, it has been known to promote flexibility and balance. Read on for eight reasons to start practicing yoga today.
Flexibility: The most obvious benefit of yoga is increased flexibility. You may not be able to touch your toes during the first session but with consistent sessions the muscles begin to lengthen and you will be able to touch them in no time.
Relieves Pain: As the muscles begin to loosen, aches and pain will disappear. Tight hips affect the knees and tight hamstring muscles create lower back pain. Studies show that two 90 minute sessions of yoga a week reduce soreness by 56 percent. Read more in The Woman’s Book of Yoga and HealthRead more
12 Low-Impact Exercises
I’ve been asked by a few about low-impact exercises for anyone who has injuries or even for seniors who have a harder time starting an exercise routine at this time in their lives. Well, its never too late to start and I’d like to offer up a list of wonderful low-impact exercises for beginners. Remember: with any exercise routines you do, start off slow and only do the exercises you can do based on your body and if you have any injuries avoid doing anything that might harm you. Seek help from professionals when you can and get a trainer if you can afford it. And remember the most important thing is to have fun!
1. Walking: The number one used low-impact exercise. It requires basically no equipment except shoes, of course. You can walk in your neighborhood, [...]
Protein “Ice Cream”
Splurge on this simple, not-so-guilty “Ice Cream” made with all clean ingredients.
Recipe:
3 Frozen Bananas, Sliced
2 Scoops of Protein Powder (chocolate or vanilla)
2 Tablespoons Peanut Butter
¼ – ½ Cup Almond Milk
1) Sliced the bananas and freeze overnight.
2)Place frozen bananas in a Cuisinart Food Processor
Pulse until creamy.
3) Add protein powder and peanut butter to bananas and pulse until creamy.
4) If the mixture is chunky or gritty add the almond milk until creamy.
5) Enjoy or place in the freezer for when that sweet tooth comes calling.
Top 9 Fitness Ball Exercises for Beginners
Have you ever used a fitness ball? A Fitness Ball 
There are tons of exercises you can do on it to help build muscles and help with your balance. I recommend the Body Balance Ball by Gaiam
