A Crunch Free Core Workout

by Jenni in

I love crunches as much as the next washboard-ab-craving girl, but sometimes you just want something different. Enter the Crunch Free Core Workout! This workout will give your midsection a run for it's money, working all the abdominal muscles and then some. The workout is best as a circuit completed 3-4 times with a one minute break between each. The heart pumping action will help burn fat while the muscle building is done through muscle tension and contraction in each exercise.

Warm up by jogging in place or doing jumping jacks for 3 minutes.

Knee-Ups

You may not think of these as an ab workout, but trust me, they are. Knee ups work those hard to get to, lower abs along with our upper thighs and hip flexor muscles. Complete for 1 minute.

Mountain Climbers

Mountain climbers will work you core, chest, and upper thighs. Start in plank position and bring right foot in towards chest. Return to starting and bring left foot in towards chest. Alternate legs as fast as possible for 1 minute. To intensify this workout, lower into lowered plank position and continue as before.

Tornado

This will work your upper, lower, and oblique ab muscles. Lay on the floor with feet together 2 inches off the ground and your entire back touching the floor. You can place hands under tailbone in a diamond shape if your back strains easily.

Start by rotating legs to the right, then upwards towards the chest, then to the left, and end in starting position. Your feet should be drawing a circle in the air. Continue for one minute and alternate to start on the left in the next set.

Plank-Twist

This will do a number on your oblique and upper abs. Start in Plank position. Dip right hip down so it touches the ground while twisting your body. Twist body back and dip left hip down so it is touching the floor. Alternate between left and right hip in a continuous, fluid motion for 1 minute.

Banana-Boat

Start laying on your back with arms stretched above your head and legs out straight. Lift legs and arms off the ground about two inches. Without help from arms or legs, rotate so you are laying on your right side with only the torso touching the ground. rotate to stomach, then the left side in the same manner. Hold each position for 15 seconds. Rotate left first in the next set. 

Boat Pose

This yoga pose is fantastic for increase balance, coordination, and abdominal strength. Lay on your back and lift legs and arms into the air so you are making a "V" with your body. Make sure to keep pressure off your lower back by balancing on your sit bones and keeping the back straight. For a lower difficulty, bend legs and bring arms straight forward so they are parallel to the ground. Hold for 1 minute.

The Benefits of Aloe

by Jenni in

When I was little I remember my Mom going outside, cutting some aloe leaves off our plant, and rubbing the juice on my sun-burnt skin. Fresh aloe was the best things to have over the summer when everyday was a beach day and everyday I came home a bit more red than brown. When we used fresh aloe, the sunburn and pain would be gone before bed that night.

This memory of aloe has always made it one of my favorite plants. Now that I have learned that the benefits of aloe go much further than sun-burnt skin, it is my favorite all over again!

It is no wonder we are still finding uses for aloe vera 5,000 years after Egyptians added it to their daily life. The plant has over 75 nutrients, 12 vitamins, 18 amino acids, 200 enzymes, and 20 minerals- enough to place it in the super food category. Going a little further, aloe is one of the only vegetarian places to find vitamin B12, a natural energizer that also helps with neurological functions.

Since aloe works on the membranes of our skin, it reduces pain from ulcers and aids in healing due to the many nutrients and enzymes. Aloe can also help with heartburn for this same reason. The mucus found in aloe gel can help increase the pH level in our stomachs (making them less acidic), and help repair damaged areas of the esophagus.There has also been new research performed that show aloe to reduce colitis when consumed twice per day and calm psoriasis when applied to the skin.

If you have ever had issues with digestions, aloe could help with that too! The enzymes in aloe kill bad bacteria in places like our gums and our intestinal tract. This makes it easier for our digestion to carry on, unhindered and with a boost. Aloe helps in releasing pepsin, a gastric enzyme used in digestion and also has a high amount of aloin, a naturally occurring laxative.

To get the full effects from aloe, it is best to eat the gel fresh from the plant without cooking. Aloe can be grown indoors in a well lit area with watering once per week. The leaves can also be stored in the fridge for multiple uses.

If having the plant is not possible, there are quite a few aloe products available at health food stores like Whole Foods Market. Be sure to read the label before you buy, not all aloe products are equal. The more whole aloe is used, the better. Drinks like aloe energy drinks or aloe infused water will do far less than an aloe vera gel. My go-to brand is quickly becoming alo Exposed. They use the juice and the pulp plus a few extra flavors to make it yummy!

Your Spring Body Workout

by Jenni in

Florida has been a tricky-trickster with it's chilly weather lately. I keep having to remind myself that spring is right around the corner. Time to get out of hibernation and work towards that, do I dare say, bikini season.

This workout is one of those by the amazing Amanda Russell. She is so fantastic, like a little workout genie I would like to carry with me all the time. The Spring Into Your Spring Body Workout gets the fat melting and carbs burning with plyometrics and cardio. Plyometrics and cardio are one of the best combinations for seeing workout results. It does not take long to get a good workout when plyometrics are involved, so enjoy this spring body workout that will only take 10 minutes away from your day and use that extra time to get that itty bitty poka dot bikini. You earned it!

For more plyometric and cardio workouts, check out 300 in 30, 15 Minute Fat Burn, and Fast Track to Fit.

Meat Free Mondays: Desserts

by Jenni in

Other than the occasional bacon topped something, there are very few desserts that have meat in them. Most, however, do have a multitude of dairy products. These Meat Free Mondays desserts have no meat or animal byproduct and lack artificial sweeteners and preservatives. Both of these recipes were found on Snapguide and have links to the original below.

Vegan Chocolate Banana Ice Cream by Shayne

Servings: 2    Prep Time: 6 hours    Cook Time: 10 minutes

I have been dying to try one of these banana "ice creams" since I heard about it a few months back. This one is so simple and yummy, it seemed like the perfect first try!

Ingredients

3 Bananas

1/3 Cup almond milk

1/2 Teaspoons vanilla extract

2 Tablespoons cocoa powder

Slice bananas and place in freezer for 5 hours or over nite. Add bananas, almond milk, and vanilla extract to food processor. Process until creamy. Add the cocoa powder and blend again until it has the consistency of soft serve ice cream. Serve and enjoy.

Maple Banana Fudge by Shayne

Servings: 4    Prep Time: 15 minutes    Cook Time: 1 hour+   

A great, healthy, alternative to the usual butter filled fudge. Make sure to keep this refrigerated until use so it does not melt. You can also use almond butter as a coconut butter replacement if you do not care for coconut.

Ingredients

1 Large banana

1/2 Cup coconut butter

1/4 Teaspoon cinnamon

A pinch of salt

1/4 Cup maple syrup

Place coconut butter in baking dish and microwave until melted- about 30 seconds. In the mean time, mash your banana with a fork until it has an otmeal-like consistency. Add the coconut butter, cinnamon, and salt in with the banana. Stir, then add the maple syrup. Mix well and freeze for at least 1 hour