ABS FOR NO TIMERS

Last week I posted a pic on my instagram account talking about Abs. 

Its been 11 years since I have seen my tummy. Yes I know what your thinking thats crazy right!

Well its a long story that I promise I will share with you guys one day when I'm brave enough.

But for today I just wanted to share a very quick Ab workout that I love doing when I want to workout but don't have enough time to do a full body workout

ABS FOR NO TIMERS

40 CRUNCHES

40 SIDE CRUNCHES

1 MIN PLANK

20 LEG RAISERS

20 SCISSORS LEGS

30 SECS SIDE PLANK

20 CRISS CROSS LEGS

repeat 3 times

STRONG ARMS

Its no secret that I love working out. One of my favourite parts to workout are my arms. Due to a back injury I can not do any weight training so all my training is body weight.

You can really define and get strength to your arms with your own body weight and I am proof of that.

Its so simple and easy.

The following is my arm routine

4 sets of 15 elevated straight leg tricep dips

4 sets of 10 push ups

4 sets of 20 knee push ups

4 sets of 1 minute plank with 10 alternating arm lifts

It so easy and simple, however these exercises are not for an average beginner, so I have also posted a beginners version of toned arms.

BEGINNERS VERSION

3 sets of 15 floor tricep dips

3 sets of 15 knee push ups

3 sets of 30 sec planks with 5 alternating arm lifts

Remember if you are starting a new routine always start slow and work your way up.

Goodluck and never give up

HELLO AGAIN

It has been a while since I last posted something. Things have been so crazy around my household that I really haven't had time to sit down and do anything that is for me.
Hopefully with the kids back at school I'll be able to post more healthy tips.

For now I'm posting a bunch of pics that I have put on my instagram page, which vary from healthy food choices to exercise tips.

 Not too sure what the fascination is these days with big Butts, but Im kinda content with mine at the moment

 All you need to have a great workout is the correct attitude and a few simple things

POST WORKOUT BREAKFAST

Hi everyone, hope your all having a great start to the week.

Just sharing this amazing post workout breakfast with you guys. You can have this anytime of the day. Tastes amazing and is super healthy for you.

INGREDIENTS

• Organic yogurt with 
• Fresh organic strawberries, 
• Toasted muesli and 
• Milled flax, sunflower,pumpkin,sesame seeds and goji berries.

 Enjoy 

QUICK HOME WORKOUT

So there are always those days that you have no energy to workout cause the kids kept you up all night. Well that was me today. But I knew I had to do something, so it was a quick ab and arm workout today. 

THIS MORNINGS WORKOUT

• 50 crunches  (with 8 second pulse at the end of each set)
• 20 leg lifts
• 10 push up on toes ( you can substitute this with 20 knee push ups)
• 30 side crunches on each side (with 8 second pulse at the end of each set)
• 1 minute plank
• 15 straight leg tricep dips (substitute this with any beginners tricep dip)
• 30 flutter kicks
• 10 push ups
• 15 back extensions
• 20 crisscross

Remember to have a 30 second rest between each set

REPEAT 3X 

Please feel free to send me a comment if you are unsure about any of the exercises

SUGAR FREE BANANA BREAD AND SMOOTHIES

Yesterday was one of those days that I spent in the kitchen. 

While my girls were out in the pool I decided to make them a smoothie and some banana bread with it. This time I used my usual banana bread recipe but gave it a little twist. I decided not to add any sugar and to make it gluten free. WOW! I was shocked that it turned out so yummy and without any sugar. 

Here is the recipe if anyone is interested in trying it out.

BANANA BREAD

120g of butter

3/4 cup of natvia 

1tablespoon of agave syrup
2 eggs

4 medium bananas

2 cups of self raising gluten free flour

pinch of salt

1/2 teaspoon of bicarbonate soda

2 tablespoons milk

Now I don't do anything fancy, I just whip all the ingredients into my Kitchen Aid and let it do the work. Once it's mixed I add the mashed banana in and mix it with a spatula.

Then place it in the oven on 180deg celsius for 40 minutes

It tastes so good and the kids will love it.

My finished product. I wanted to add an icing but my girls refused and said they loved it without any icing.

natvia is 100% natural sweetener with no artificial rubbish in it. Its a great substitute for sugar

I love using Melindas gluten free products 

Another substitute for sugar... I use this in my smoothies sometimes

Once that was done I made the girls a smoothie and as usual I add a little spinach in it as well

For this smoothie I added: 

• Rasberries
• Blueberries
• Frozen strawberries
• bananas
• spinach
• a cup of cold water
• a teaspoon of agave syrup

Blend away and enjoy

LEGS LEGS AND MORE LEGS

Are you tired of seeing those dimples on your thighs and the ripples on your inner thighs?

Would you believe me if I told you that you can get rid of them. 

1.WATER
2. FRUIT AND VEGETABLES
3. EXERCISE

Looks easy right thats cause it easy.

It only takes maximum of 45 minutes a day to help achieve the body you want. You can even do these exercise in front of the TV

Combine your routine with a proper diet and it really does work.

Even if you don't want to give up all theses coffees and muffins but at least learn how to eat them in moderation and not feel guilty about it.

I've posted a leg workout below for theses ladies that want to start working on their legs. Its a basic one so there should be no excuses. The only reason to not do this would be if you have bad knees, and coming from a person who does have a bad knee, then try and start slow and maybe strap it up and get a doctors approval first.

You can view this on my instagram account as well