Rock-N-Roll Abs

My biggest concern about getting back in shape postpartum was getting my tummy back in shape. I was convinced that it was going to be impossible to get my stomach back after seeing how far it stretched out! However, with a little hard work and dedication I'm on the way to getting my belly back and you can be too!

 This was me at 37 weeks pregnant! I NEVER in my wildest dreams thought I would be posting a picture like this!

This was taken yesterday at 14 weeks postpartum.


Working my abs has always been my favorite part of a workout; I was very excited to get back into my ab routine postpartum. Here is short abdominal workout that is sure the get your belly back in shape!

AB ROLLER
This exercise requires an ab wheel which can be purchased for as a little as $10. I LOVE the ab wheel!!! It targets your entire core. This is a more advanced move so you may need to work your way into a full
extension.
Place your knees on the ground and wheel in front of you. Slowly roll the wheel out as far as you can. Keeping your core tight, use your stomach muscles to pull the wheel back into starting position.

WINDSHIELD WIPERS

This exercise targets your obliques, or outer abs. Lye on your back with your legs straight and in the air, directly over your hips. In a slow, controlled motion, let your legs fall to the right until your feet are hovering just above the ground. Keeping your shoulders flat on the ground, use your stomach muscles to pull your legs back up and over to the left side. This is considered 1 rep.

SUPINE LEG LIFTS

This exercise targets your lower abs. It is performed in much of the same way as windshield wipers, except your legs are lowered in front of you instead of to the side. 

This photo was taken mid-lowering. Continue to lower your legs until your feet are hovering over the ground. If you
can't lower them that much, lower to a 45 degree angle.

CHERRY PICKERS

This is another exercise that targets your obliques. I usually perform this exercise while holding a weight, a more novice option would be performing it without a weight.

Balance yourself on your buttocks, knees bent, and feet off the ground. Using slow and controlled motions, rotate your torso to the left, and then to the right. Keep your hips facing forward and your legs as still as possible.

   

SWISS BALL JACKKNIFE

This exercise targets your lower abs and your transverse abdominis (inner abs).

Place the tops of your ankles/feet on the swiss ball while you balance your body in a plank position. Keeping your shoulders over your hands, roll your knees towards your chest, and return back to plank. 

Complete 3 sets of 15-20 reps of each exercise and you'll be well on your way to those rock hard abs!

The Final Countdown!

As the end of my pregnancy creeps closer, there seems to be fewer and fewer hours in the day! Between work, weekly doctors' appointments, house cleaning, and last minute touches on the nursery, my free time is very limited these days. I can't remember the last time I put my workout routine at the bottom of my priority list, however, I admit that this week I have. After day 3 of not getting to the gym, I had to resort to bringing my workout to work. I frequently walk 2 miles during my lunch break, but my body and my brain were craving some strength training yesterday, so I brought my dumbells and resistance bands to work and got a full shoulder and back workout in during my lunch break!

Remember, it doesn't matter if you have 30 minutes, or 60 minutes, any workout is better than no workout at all. It may not have been one of the hardest workouts I've ever completed, but it got my heart rate up and my shoulders burning!

Here is a link with some great resistance band exercises that can be completed with one piece of equipment and very little space!

http://www.band-exercises.net/exercises/shoulders/




RECIPE OF THE WEEK.....

BAKED CRAB CAKES WITH CHEESEY JALAPENO GRITS





CRAB CAKES:

Ingredients:
1/3 cup prechopped red bell pepper

2 tablespoons lowfat mayonnaise ( you can substitute Greek yogurt!)

1/4 teaspoon kosher salt                

1/4 teaspoon freshly ground black pepper

2 green onions, chopped

1 large egg, lightly beaten

1 large egg yolk, lightly beaten

1 1/3 cups panko (Japanese breadcrumbs), divided

1 pound lump crabmeat, drained and shell pieces removed ( I used canned lump crab meat)
2 tablespoons olive oil, divided       

Dijon Sauce

2 tablespoons lowfat mayonnaise ( or Greek yogurt)

2 tablespoons reduced-fat sour cream                               

2 teaspoons chopped fresh parsley

2 teaspoons Dijon mustard

1 teaspoon white wine vinegar

1/8 teaspoon ground red pepper

Preparation:

  

1. Combine first 7 ingredients. Add 1/3 cup panko and crab; toss gently. Divide crab mixture into 8 equal portions; shape each into a 3/4-inch-thick patty. Place remaining panko in a shallow dish. Gently dredge patties in panko.

2. Heat a large skillet over medium-high heat. Add 1 tablespoon oil to pan. Add 4 crab cakes to pan; cook 4 minutes on each side. Remove from pan; keep warm. Repeat procedure with remaining oil and crab cakes.

3. Combine 2 tablespoons mayonnaise and remaining ingredients; serve with crab cakes.       

**The recipe doesn't call for baking, however, after pan searing I baked mine in the oven on 350 for about 15 minutes to make sure they were nice and warm on the inside.      

 CHEESEY JALAPENO GRITS

Ingredients:

1 tablespoon butter

1 red bell pepper, cut into 1-inch strips (about 1 1/2 cups)

1 yellow bell pepper, cut into 1-inch strips (about 1 1/2 cups)

1 tablespoon minced seeded jalapeño chili

1 garlic clove, minced

3 cups chicken stock or canned low-salt chicken broth

1 cup 1% milk

1 cup quick-cooking grits

1 1/2 cups grated hot pepper Monterey Jack cheese (about 6 ounces)

Preparation:

1. Combine chicken broth and milk in a medium sauce pan and bring to a boil. Bring broth down to medium heat and slowly add grits. Stir frequently until grits are fully cooked.

2. While grits are cooking, melt butter in a medium sauce and add peppers, jalapeno and garlic. Sauté until peppers are soft (about 5-6 minutes).

3. Add cheese and pepper mix to the cooked girts.

 HAPPY FRIDAY!

"WAKE UP WITH DETERMINATION, GO TO GET WITH SATISFACTION"- ANONYMOUS

GET YOUR WOKROUT IN TODAY!!!

Snow Day Workout

I'm sure all of you fellow Georgia followers are snowed in for the third day in a row. By  now you have probably caught up on all of  your recorded tv shows, played every game in your house at least once, had a few cocktails (all my non-pregnant followers that is) and eaten your weight in food. STOP. Get up, shake your legs out, and get your blood flowing! You've had all week to be lazy, and most likely all day tomorrow. Put on your heavy boots and take a stroll through the snow, let your dog run around and play, and then try these simple exercises that can be done in the warmth of your own home.

You'll need:

Resistance bands or dumbbells

Sliders ( or 2 wash clothes and a hard surface)

Medicine ball

Ankle weights

Bicep Curls with resistance bands: Keep your elbows slightly forward and close to your body to isolate your biceps. If you don't have resistance bands, you can use dumbbells. 

Tricep Push-ups: I am demonstrating on the "Perfect Push-up", it makes it a little more difficult, but you do NOT have to have these! The key to the tricep push-up is keeping your elbows in rather than letting them bow out like in a normal push-up. Keeping your elbows in and back flat, lower your chest to the ground and push back up.

My stomach touches the ground before my chest now-a-day

Squats with medicine ball toss: With feet shoulder width apart, chest up, and butt out, squat with the medicine ball at your chest. As you start to rise from your squat, throw the medicine ball in the air, and as you catch it, start to squat down again.

Tricep kick back with resistance band: This exercise can also be done with dumbbells. Place the resistance band around the back of your neck and grab each end. Keep your elbows close to your body and kick your hands back, keeping your wrists straight.

Side kicks with ankle weights: This exercise can be done without ankle weights, however, they add good resistance. Position yourself in a table top position on all fours. Bend one leg and bring it out to the side at a 90 degree angle. Slowly extend your leg out straight and then return to the bent position. Repeat 10-12x on each leg.

Mountain climbers on sliders: Sliders are one of my FAVORITE pieces of exercise equipment. They are great for working both your core and your legs. If you don't have sliders you can use a wash cloth under each foot on a hardwood floor. Position yourself in a push up position with feet on the sliders. Slide one foot up towards your chest and then quickly switch legs. Move as fast as  you can while keeping your core tight. This will work your core, legs, and get your heart rate up.

Climb for 30 seconds.

Side plank with hips raises: Lay on your side with your elbow on the ground and one foot on top of the other. Balance yourself in a side plank and lower your hip to the ground. Lightly touch your hip, return to the side plank and repeat 10-12x on each side.

Try to complete 3 sets of 10-12 reps of each exercise.

Get your blood flowing on this cold day!

Chance says happy Thursday!!!

Be mindful of your sweets

It was another busy weekend at the Thomas house; full of fun and physical activity, despite the rainy weekend, and good fall food of course!!!

I started the weekend off right with my 9am boot camp class! I am LOVING this class!!! It's been a long time since I've participated in a class that challenges me. The group of ladies that joins me are all different shapes, sizes, and ages, but we all have 1 common goal every Saturday, and that's to get in a good hard workout and to motivate each other! Here's a brief look at what this week entailed.

The pictures aren't the best, and most of the participants are in mid-position, but it will give you an idea of some exercises you can use in your own workout routine.

Top: lunges between each station. Bottom: side plank with lateral raises

Top: Abduction leg raises with lateral arm raises. Bottom: oblique twists

Top: tricep extensions (make sure to keep elbows in on these!) Bottom: wall sits and hamstring curls with resistance band.

If you live in the Buford/ Flowery Branch area and are looking for an AWESOME personal trainer, contact me. The trainer that teaches my class, Derek, comes very highly recommended!!!

After hitting the gym hard we slipped on some costumes to celebrate one of my best friend's dad's birthday. And what better way to ring in your birthday than with a toga party!!!

Happy Birthday Greg!!!

You Cortner siblings sure do know how to make a girl feel short hehehe

The company was amazing, the costumes were adorable, and the food was wonderful!! Being that it was Greek themed there were a lot of Mediterranean foods such as: vegetables, cheeses, olives, hummus, etc. The Mediterranean diet is very healthy and rich in omegas and vitamins! Their diet is usually lower in carbohydrates and higher in healthy fats like fish and olives and rich in vitamins and minerals due to the large variety of vegetables they consume. If you are looking to make a healthy change in your diet, consider adding more of these foods into you daily routine.





Now let me switch gears for a moment and talk about this sweet tooth little miss Jordan has given me lately. I'm not craving rich sweets like cakes, pies, etc. But I get the craving once a day for a little something sweet whether it be a piece of dark chocolate or a small scoop of plain vanilla frozen yogurt. Rather than indulge in all the crazy high fat and calorie desserts, I have opted for a few of my holiday favorites that are not necessarily healthy, but are a much smarter choice.

Every year my mom makes chocolate covered pretzels. We started the tradition back when I was in highschool and they were such a hit she has made them every year since. She gave me my little box a few weeks ago ( you notice I say "my" box and not "ours" hehe, I didn't share with Josh) and while they lasted a good 2 weeks in my freezer, my craving for them has lasted much longer! So I took it upon my self to make my own batch.

 

They are SO simple to make and the coating of chocolate is so light they are much lower in calories than the store bought kind. I like to keep them in my freezer and grab about 5-6 each night after dinner. That satisfies my dessert craving but also keeps my calories in check!

Recipe:

1-1lb bag of mini salted pretzels
1- 24oz package of baking chocolate (dark or white)

Place the package of chocolate in a large microwave safe bowl and cook in the microwave for about 3 minutes or until completely melted. Dump the bag of pretzels into your chocolate, stir with a spoon and then spread  onto wax paper. Let cool and EAT!


Another favorite winter dessert of mine is steamed cinnamon apples with vanilla ice cream and Kashi cereal. The mix of warm apples with cold ice cream and the crunch of the cereal is perfect! And the best part is this dessert actually has some nutritional value. You can't go wrong choosing fruit for dessert, and cinnamon is known to help lower your blood sugar and LDL levels (that's the bad cholesterol)!

Recipe:

-1 small apple of your choice, sliced
-A dash of cinnamon
-1/4 cup of  frozen low-fat vanilla  ice cream or frozen yogurt
- 1/2 handful of Kashi Crunch cereal or granola

Place your sliced apples in a microwave safe bowl with about 2-3 TBSP of water. Sprinkle your apples with cinnamon, cover the bowl with plastic wrap, and microwave for 1-2 minutes or until apples are soft. Pour out any extra water and top your apples with your ice cream or yogurt and cereal. DELICIOUS!

Don't let the rain stop you from getting your workout in! Go to the gym or choose a workout video to do in your living room today!





2 Babies are better than 1 !!!

I have been patiently waiting to share some VERY exciting news with the world! I posted a while back about my fall trip to visit my best friend, AKA my sister Alicia, at her new place in Arlington, Virginia. Well, what I didn't post is that when I got there she had a very sweet little gift waiting for me.

In case you didn't catch on as quickly as I did, let me break it down for you.... I'M GOING TO BE AN AUNT!!!!
That's right, not only am I going to be a mom, but two months after delivering my own little mini-me, my sister will be delivering my little niece or nephew!!! Baby Haygood is due June 8, 2014!!

It has been SO amazing to go through such an exciting time with my sister. We talk nearly every day about all of our wonderful pregnancy symptoms, our Dr appointments, milestone, etc. And best of all, we both have someone to bitch to who understands what the other is going through!! It has really made this time in my life so much more special.

I have to take some time to do a little bragging about my big sis as well. This past Saturday she ran her first 5K ever and at 13 weeks pregnant no less! She kicked ass!!!

Left to right: Gale (Alicia's mother-in-law) Alicia, Corey (her husband and baby daddy hehe )

She's done a great job at maintaining a healthy workout routine during her pregnancy. Still not convinced it's all that important? Read this article and see if your views change!
http://abcnews.go.com/blogs/health/2013/11/11/exercise-during-pregnancy-can-boost-your-babys-brain/

And while you're at it check out some low intensity pregnancy moves you can do at home using your balance ball! This lady has several other videos as well; check them all out! Balance balls are great for core training because no matter what muscle you are working you are always working your core with it to maintain your balance.
https://m.youtube.com/watch?v=ZVZnVbTxgz0&desktop_uri=%2Fwatch%3Fv%3DZVZnVbTxgz0


Hope you all had a good Thanksgiving!! And a very Happy Chanukah to all who celebrate!

Chance LOVES to open presents! He loves his Chanukah penguin.

We were so full after Thanksgiving day, so I made a light lunch of matzo ball soup and potato latkes for lunch on Friday.

There's that bump! My sister-in-law is very excited about her little niece!

All About Abs!!

I think a lot of women who get pregnant see that positive sign and immediately stop all exercise in fear that they will hurt their baby. The first type of exercise they stop is usually abs. Well ladies I have great news for you; keeping your abs and core in shape is one of the most important things you can do for your body while you are pregnant! Having a toned tummy and core will help your body support the weight of your baby and relieve pressure from your back and pelvis as well. Now, obviously as your belly grows you will have to alter your ab workouts. I am just now starting to get a small bump so I haven't had to change my routine too much, but as I get bigger I will be sharing new exercises to accommodate my larger stomach. Here are a few of my favorite ab exercises. I recommend doing 3 sets of 15-20 of each exercise.

Ball Sit-Ups:
These are great for people with lower back issues and women who are in their second and third trimester of pregnancy. My OB advised me to avoid ab exercises that require me to lay flat on my back after 14 weeks so I altered my normal sit-ups to ball sit-ups.

Start with your lower back stabilized on the ball, feet planted firmly on the ground and knees at a 90 degree table top position. Tighten your stomach and bring your shoulders off the ball then return to starting position.

Plank:
The plank is one of my favorite ab exercises! It works your entire core and there are SO many various plank positions for people who like a challenge.

In the top picture I have my knees on the ground to show you the modified version; the bottom picture shows the regular version. Notice in both versions my back is flat and my arms and shoulders are in a straight line. Once in the proper position, tighten your entire core and hold. I like to hold my plank for a minimum of 1 minute. If you are new to this exercise start slowly. Try holding for 20 seconds and work your way up.

If you like a challenge try one of many plank versions. In the version pictured below I lift my opposite leg and arm. This challenges your core and balance.

Cherry Picker or Russian Twist:
This exercise focuses on the obliques. I have posted two pictures here. For those of you that want a challenge you can hold a 5 or 10 lb weight while you twist.

Position yourself balanced on your tailbone. With your feet in the air, or on the floor if you need the modified version,  twist your torso to the left and then the right. Keep your lower body squared. If you allow your hips to move with your torso you will not get the full benefit of the exercise.

Crunches:
These are another favorite of mine; they work the entire stomach. I have shown the regular version  and the modified version for when you belly starts to get bigger.

For the modified version place your hands behind your butt and legs extended in front at a 45 degree angle. Bring your knees into your chest and extended back out.

For the regular version you will do the same thing but your hands will remain in front of you and you will extend your entire body. But, keep your shoulders off the ground at all times.

Excuse Chance for sneaking into these pictures hehehe.

Hope you started out your Monday the right way, Motivated and Moving!!



Circuit Time!!

After eating all of that wonderful food last weekend at my sister's it was time for us to get a good workout in! There is a small gym in her complex but it only houses cardio machines so we had to get a little creative and use what she had. All it took was a set of 10 lb. dumbbells, a medicine ball, and a set of either 5 lb. or 3 lb. dumbbells; we had all we needed for a great circuit workout!

Circuit workouts are great to do when you are limited on time. It is a fast paced, constant workout routine that keeps your heart rate up and maximizes the volume of work done in a short period of time. I like to do circuit workouts on days when I really just want to go home and rest because I don't have to spend hours in the gym and I still feel great after it's done!

We did 3 sets of  a 6 station circuit that focused on our shoulders and back. We set a timer and did 1 minute of exercise and 20 seconds of rest between each station. It's always good to start with a 5-10 minute walk or jog warm up to heat up your muscles and get you heart rate going.

Station #1 : Jab/ Cross with dumbbells
This exercise targets your shoulders and upper arms. Stand in a boxer stance with your feet parallel, about shoulder width apart, and at a 45 degree angle, toes pointing out. Start with the arm of the leg that is it front. Jab (punch) with the front arm, then cross (punch) with the back arm. When you punch with your back arm your back foot should spin to face forward and then return to stance when punch is complete. At this station switch your stance to move the opposite leg in front after 30 seconds. These pictures are not the best but may give you an idea of what it should look like.


Stance- This is your starting stance and the stance you will return to between each jab/cross. Notice the angle of the feet.

Jab- Arm extends out quickly and returns to stance quickly

Cross- Back arm comes fully extended forward- notice my back foot starting to turn as my arm extends.
 




Station #2 : Push- Up with medicine ball
This exercise targets your shoulders and back but also requires a lot of core strength! Push-ups are one of my favorite exercises so I like to challenge myself on this exercise. Get in proper push-up position  and place one hand on the medicine and the other hand on the floor ( I use a 4 pound medicine ball). Remember a proper push-up position means your shoulders are directly over your hands and your body is in a straight line; no buns in the air or bellies hanging down. Do and push-up with one hand on the ball, then roll ball over to other and do another push-up. Continue switching hands for the full 1 minute.
*** If this is too hard you can do a modified version with your knees on the floor.

Notice how my shoulders are over my hand and my body stays in a straight line.

Switch and repeat with other hand on the ball.

 

Station # 3: Mountain Climbers
 You want to keep your heart rate up while working out so make sure to add some cardio into your circuit! Mountain climbers get your heart rate up and also workout your core and upper body at the same time! Start in a regular push-up position. Bring your right knee to you chest, then switch and bring the left knee to your chest. Repeat this motion as fast as you can for the entire minute. It's almost like running in place while in a push-up position.

 



 

 Station # 4: Dumbbell Press
Dumbbell presses work your shoulders. We used 10 pounds in each hand, but you use what's comfortable for you. To start stand with feet shoulder width apart. Raise the dumbbells to head height so that arms are at a 90 degree angle (like a field goal). Push dumbbells over head until arms are straight then return to head height. Repeat for the full minute.

 

Station # 5:  Front Raise

This is another exercise that focuses on the shoulders and uses your dumbbells. For this exercise you simply stand with your feet shoulder width apart and a dumbbell in each hand. Raise one arm until it is in line with your shoulder, lower and repeat with the other arm. You can do one arm at a time or both at the same time. Repeat for one minute.

 

 





 



 Station # 6: Bent over Rear Deltoid Raises:

This exercise and can be done sitting on a bench or standing up while slightly bent forward at the hips. It works both your shoulders and upper back. Holding a dumbbell in each hand, and feet shoulder width apart, bend slightly forward at the hips but keep your chest up. Bend your arms slightly and start with both hands in front of you, dumbbells facing each other. Simultaneously bring both arms up and back horizontally. It should feel like you are trying to squeeze your shoulders together. Return to start position with hands in front and repeat.

 

Finish your workout with a 10 minute cool down/stretch!!

 

HAPPY SATURDAY!! GET MOTIVATED AND GET MOVING THIS WEEKEND, YOU'LL BE GLAD YOU DID!!