Posted on May 13 2015
Hello Balanced Babes! Elisha & Anna here from @FlexitPink. We are honored to have the opportunity to write for you all. Health and Fitness is something that Anna and I are very passionate about. As women and mothers we believe that women are the health leaders of our families. It’s so important to us that we educate and help women live healthy and active lifestyles so that we can grow and lead our children into a STRONG future. Flex it Pink is a community of women full of all ages, shapes, and sizes who are all working toward one goal…. to be a better stronger woman in mind and body than we were yesterday. Balanced Babe has asked us for a few of our tips to help readers get pumped up for summer……so let’s get to it! Getting Beach Body Ready This biggest problem area we hear from women especially close to summer time, is the tummy area. The biggest change that you can make to help slim down that tummy is in your diet. Just by eliminating empty calories such as soda and sugary foods you will notice a big difference. If you are not sure what you are putting into your body every day and want to know what is taking up most of your calories, try keeping track of your entire food intake for a full week. There are easy apps that make this easy that you can download on phone like My Fitness Pal. Once you have a full week of everything you are putting into your body you will have a good idea of the foods that you can eliminate that have zero nutritional value to your body. Make your fitness routine a priority, schedule activity in every day and remember this is your time and you and your healthy is a priority. Top 5 Favorite Workouts Oh goodness it’s so hard to pick our favorite workouts we love so many. We are both so different when it comes to working out. Anna enjoys lifting and teaching her cardio class at the gym and I love to go to Corssfit and hiking trails with my dog. We added our favorite workout moves into a workout we have created below. This will give you a full body cardio blast workout that is a sure to get your heart pumping and calories burning. No equipment is needed for this workout all you need 20 minutes and a towel to wipe that sweat off! Flex it Pink 20 Minute Full Body Blaster No Equipment Needed 10 Burpees Burpees are one of the only equipment-free exercises that work your entire body and give you a great cardio blast. Step 1. Begin in a standing position. Your feet should be shoulder-width apart. Lower your body into a squatting position, placing your hands on the floor in front of you. Step 2. Kick your feet back so that you are in push-up position keeping your hands firmly on the ground. Step 3. Lower your chest to ground and push back up in a push up motion. Step 4. Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead. Repeat for 10 reps 15 air squats (add jump for more intensity) Squats are a staple beginner move for working the lower body Step 1. Stand with your feet hip-width apart. Step 2. Bend your knees and push your butt and your hips out and down behind you as if you were sitting into a chair. Keep your weight on your heels and make sure your knees are over your toes, and do not go beyond your toes. Step 3. Come down until your thighs are below parallel to the ground, for those with less hip mobility as far as you can go. Make an effort to keep your knees externally rotated don’t let them move inward. As you lower down, raise your arms in front of you no higher than parallel to the ground. Make sure to keep core engages, chest and torso upright. Straighten your legs and squeeze your butt to come back up, lowering your arms back to your side. Repeat for 15 reps 12 alternating lunges (add jumping for more intensity) Alternating lunges are a great exercise that strengthens the muscles in the lower body, and also helps to stabilize the abdominal and oblique muscles. Step 1. Stand up straight, with your legs hip-width apart Step 2. Step forward with your right foot approximately 2 or 3 feet. The taller you are, the further you will need to step forward. Keep your back straight and your chest up as your body moves forward. Step 3. Leave your left foot put make sure that the toe is in contact with the floor, but your heel is not. Step 4. Both knees should be at a 90 degree angle always making sure that your right knee does not move past your toes. Step 5. Push off of your right heel to rise. Return your right leg to its starting position Step 6. Repeat alternating left and right feet for 12 reps 20 Russian Twist (add weight if desired) Russian Twist are great for toning abs and back muscles. Step 1. Hold the weight or hands together straight out in front of you Step 2. Keep your back straight (your torso should be at about 45 degrees to the floor). Step 3. Explosively twist your torso as far as you can to the left, and then reverse the motion, twisting as far as you can to the right Repeat for 20 reps 20 mountain climbers Mountain Climbers are another full body workout, you are engaging most muscles in the body and burning more calories in less time. Step 1. Hands should be firmly on the ground directly under your chest at shoulder width apart with straight arms Step 2. Your body should be a straight line from your shoulders to your ankles (no saggy booty’s) Step 3. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can Step 4. Return to the starting position and repeat with left leg Step 5. Continue alternating for number for 20 reps 15 crab dips Some of the best arm exercise can be done without equipment, bench, or even furniture all you need is your body weight. Step 1. Sit with your legs bent and feet shoulder-width apart in front of you. Step 2. Put your hands behind you, directly beneath your shoulders, with your fingers facing forward. Step 3. Without locking your elbows, extend your arms to raise your hips as far as you can off the ground. Step 4. Keeping your butt slightly off the ground, bend your arms, pointing your elbows behind you (be sure the movement comes from your arms, not your hips Step 5. Extend arms back to starting position to complete and repeat for 15 reps. Repeat these six moves for 5 rounds Favorite Healthy On the Go Snacks or Meals Some of our favorite on the go snacks are natural almonds, hard boiled eggs, fruit (apples and almond butter is a fave), cottage cheese (jazzed up with some healthy goodies, berries etc.) clean all natural bars for example LaraBars the health food stores have some delicious varieties. Just try to keep foods natural, wholesome, and full of nutrition that will fuel your body to the next meal. Favorite Meal night Elisha’s Turkey Meat Loaf I love this meal because it’s quick, easy, and I can shred as much veggies as I want into the dish and the kids don’t bat an eye. 2lbs of Lean Ground Turkey 2 Shredded Zucchini (I use the cheese grater) 1 cup of milk or almond milk 2 eggs 1 cup of seasoned bread crumbs of your choice Add salt and pepper if needed Optional add cubes of 2% cheese to make cheesy loaf Mix in a large mixing bowl, spread into large baking dish (optional add thin layer of ketchup to the top) and bake at 350 for 45-60 minutes. Anna’s Stuffed Bell Peppers I love this recipe because it’s quick, easy, healthy, and delicious 4 red bell pepper cut in half and deseeded 1lbs extra lean ground turkey 1 cup of cooked brown rice 1 shredded zucchini Grated up broccoli Minced garlic Mushroom diced 1 can of tomato sauce Cook up meat and season with whatever you like (I used salt free seasonings) and add minced garlic Once turkey meat is cooked add veggies and cook a little longer on medium heat , once you let that cook for a couple minutes add can of tomato sauce and cooked brown rice (I cooked mine in the rice cooker) Advice for Others Gals Who Want to Get Into the Fitness Industry There will never be a perfect time to start you just have to decide you want it and go for it. It will take a few weeks to get through the exhaustion but once you start seeing those results you will not want to give up. This leads to our most important tip, NEVER GIVE UP! It will be a roller coaster of emotions you will have good days and you will have very bad days but you just keep hanging on for the ride because it’s a beautiful ride. Never compare your journey to another because we all ride that coaster at a different pace in a different car and they are all beautiful!!! Remember you are WORTH IT!