Core Workout For All Levels

BEGINNER      

 All Fours Alternating Leg Raise

 

   

Start with your feet shoulder width apart, arms shoulder width apart. Pull your belly button into your spine and squeeze your glutes. Slowly bring your leg back and hold for 10 seconds. Repeat 3 times.

 Floor Crunch

 

   

 Starting with feet shoulder width apart, pull belly button towards spine and squeeze your glutes. Lift through your stomache upwards while keeping your eyes on a fixed object on the ceiling. Careful to not strain your neck. Do 15 reps. Repeat 3 times.                     

 

INTERMEDIATE      

Side Iso Abs

Keeping your stomach tight and glutes activated, lift your body up and hold for 20 seconds. Repeat 3 times. You can do these on your knees if needed.  

Floor Bridge 1 leg

                                

 

 

Lay on your back with your knees raised. Feet are shoulder width apart, belly is pulled towards your spine and glutes activated. Lift your leg up and gently lift your body, putting the weight on the heal of the foot that is taking the weight. Hold for 20 seconds and repeat 3 times.

Long Lever Floor Crunch w/ Rotation

 

Lay on your back and bend your knees, keeping your feet shoulder width apart. Pull your stomach muscles in and with your arms extended, lift your body through the stomache muscles and gently rotate to the right and then to the left. Come back to the floor between each rep. Do 15 reps and repeat 3 times.

 

 ADVANCED      

Prone Iso Abs

 

   

Lay on the floor face down with your feet shoulder width apart. Pull your belly button towards your spine and activate glutes. Gently lift your torso off the ground and hold for 30 seconds. Repeat 3 times.

 

Side Iso Abs

 

   

Keeping your stomach tight and glutes activated, lift your body up and hold for 30 seconds. Repeat 3 times. You can do these on your knees if needed.          

 Knee up

 

   

Lay facing up and grab the back of the bench. Pulling your stomach muscles in, lift your lower body up and do a reverse crunch. Do 25 reps. Repeat 3 times.

Woodchop Throw

                        

   

Stand with your feet shoulder width apart, make sure your feet are facing forward, pull your belly button towards your spine and activate glutes. Holding a Medicine ball throw it with force to the ground, using your stomach muscles. You can also do this with dumbbells, just make sure you don't release them at the end. Do 20 reps and repeat 3 times.                            

 

 

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May Goals

Hey Fit Girls! So, I was thinking over the weekend about how I can challenge you to go past what you are comfortable with to reach more than you expect of yourself. You have to push yourself beyond what you are comfortable to see results. Mays challenge will be given weekly, but really is for the whole month. Expect more of yourself to really have a break through before summer hits. Let's do this together. This is a list that a friend of mine and I are doing and I thought it was a fun challenge for a group of women to do. As an added motivator, I will be handing out $5 dollar Target Gift Cards to the winner of each level (Beginner, Intermediate, Advanced).                                                                                     

 

 

Challenge for Fit Girl Levels: (Try to challenge yourself but be realistic)

 

Beginners 1-2 workouts per week, 1 core workout and try 1-2 other items on the list.

Intermediate 2-3 workouts per week, 2-3 core workouts per week and try 3-4 other items on the list.

Advanced  4-5 workouts per week, 3-4 core workouts per week, and try 4-5 other items on the list

 

  Monday Tuesday Wednesday Thursday Friday Saturday Sunday

cardio/ and or weight training

             

core   

             

6

glasses of water per day

             

4

fruits/veggies per day

                

             

1

Treat per day

             

2

Caffeinated drinks per day

             

0

Snacking after dinner

             

 

CARDIO (has to break a sweat)
 
TREAT - ONE ALLOWED PER DAY, 7 DAYS A WEEK (one serving = 1 small cookie,
1 small handful chocolate chips, 1 pop, 1 baked good,
1 handful of chips, extra cup of coffee, etc)
 
RULES:
 
Mark off in each category when you complete a daily task and e-mail me the total
for the day and what Fit Girl Level you are at ruth@thefitgirls.com. I will add the points up in a spreadsheet and at the end of the month whoever has the most points in each level wins. If there is a tie, then two will be issued per level.

 

I know you can do it. Try. Try. Try Fit Girls!

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20 Minute Cheesy Cracker Goodness

I wanted to put up a recipe for cheese crackers for kids. Every kid loves fishy crackers and it has been so discouraging that even the organic brands have MSG in them, so I thought I would try something new and make them myself.

 

Let me tell you now, this is easy and fast. Unbelievably so and I am excited about making them from now on.     

                                                                         

 

What you need:

1 1/2 cups sharp cheddar (you can go half mild if this is too sharp for your kids taste buds)

1/4 whole wheat flour

1/2 cup white flour

4 tablespoons butter (I used 5 tablespoons of Brummel and Brown which is half the fat)

1/8 teaspoon garlic powder

1/8 teaspoon salt

Food processor or a pastry blender

 

Add all the ingredients into your food processor or a bowl and pulse or use your pastry blender unil mix is crumbly.

 

 

Form it into a ball and lightly flour your surface and roll it out to about 1/8" thick with a rolling pin (mine ended up being too thick this time round). Use a cookie cutter and make fun shapes or use a pizza cutter and cut into squares and place on an un-greased baking sheet. I poked holes for looks. Bake at 350 degrees for 12-15 minutes.

 

 

The result is a hearty cracker that any munchkin will enjoy. You can play around and make these your own depending on what your kids enjoy. These crackers store for about a week if kept in a jar or container. The best part of this baking experiment was that they actually turned out, no MSG and my little boo loved every bite. Enjoy!

 

 

 

 

 

 

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