Hard Core + Muesli Fusion Giveaway

October 1, 2013 By Laura

I’m sure my washboard abs are in there somewhere.

Too bad I can’t just go to the fridge for that 6-pack…

I’m in the homestretch for my next figure competition. My abs have 5 weeks to make their appearance. They are always, always fashionably late. Today’s Work It Out is a quick overview of my new ab strategy (it’s working!!!).

Let me bring by giving you my top ab secret: abs are made in the kitchen. There is no way around this. You’re diet must be on point unless you are one of those naturally blessed people ~~who I want to kill~~. I was not blessed. I have a short torso. When I gain, it’s always in my stomach first. Why can’t it go to my ~~boobs~~ quads?!

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We’ll come back to the kitchen in a bit. First, let’s talk exercise.

I lack the patience to do a ton of dedicated core work back-to-back. I also lack the patience to rest between sets (except on leg day when I’m begging to rest). My solution is to combine them!

Every other day I work core moves into my upper body workouts. Rather than stand around between each set, I drop to the ground and do 25 ab reps. My arms rest while I do core, and my core rests while I do arms! Yes, you do use each as a secondary muscle, but it’s not so much that you’re sacrificing quality.

If I do 6 exercises, 4 sets each, I’ve done 600 core exercises by the end!

While I plan you workout, I select 4 core moves to perform. After weight set 1, I do core exercise 1. After weight set 2, I do core exercise 2, and so on. Here’s a “how to” for the group of 4 that I’ve been loving lately:

Body Rocks (thanks to Heather for this idea)

In and Outs

Stability Ball Sit-Ups

Figure Eights

Note: Don’t do this every day. Your abs need time to rest and recover just like any other body part!

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Back to the kitchen. There are several foods that are particularly guilty of being junk food in healthy clothing. Flavored yogurts (sugar bombs), deli meat (infested with preservatives and sodium), and granola (again with the sugar) are big ones.

For today’s “Favorite Things Anniversary Week Giveaway,” I want to share my favorite granola with you. I was first introduced to Muesli Fusion at Blend last spring. Always the skeptic, the first thing I did was read the label. Lo and behold, it’s not a junk food in disguise! Bonus: they have gluten-fee option!

I love using it to top my post-workout protein smoothie bowls. It gives my the carbs I need to refuel and adds some texture to my smoothie.

Athlete’s Fuel is my favorite – it has 7 grams of protein and only 3 grams of sugar per serving!

Want to try it for yourself? Muesli Fusion is offering a $50 gift code to one of you.* With that much money, you can try a few flavors!

*Again, this is not a sponsored giveaway. I reached out to my favorite brands and ~~begged~~ asked nicely for a giveaway opportunity so you can try them out too.

a Rafflecopter giveaway

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Don’t forget – there’s still time to enter the NuNaturals giveaway! And, speaking of birthdays, happy birthday to Lisa!!!

What is your favorite granola flavor?

Do you have the patience to do dedicated core work? Which moves are your favorite?

Work It Out: Fab Abs

June 18, 2013 By Laura

Just because I’m lying around on my back doesn’t mean YOU get to slack.

Seriously, can some one workout for me?

Today’s Work It Out is by one of the most bad-ass ladies I know – Shannon! This woman is a corporate power house by day and a hard-core fitness instructor and general healthy living role model. In short, my hero.

Check out her killer core workout (please do it for me!!!), and then her delicious-looking #strangebutgood salad!

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Fab Abs: Made in the Kitchen, Sculpted on the Mat

Hello, Sprint readers! I love Laura’s blog as much as all of you, so I am pumped to bring a little Badass Fitness over here!

Laura’s figure competitions have got me thinking more seriously than ever about crossing that fitness feat off my bucket list, and I know her focus in training is often that six-pack she wants to show off to the judges. She’s also a master of the eating necessary to compete.

So today’s post is all about making fabulous abs and powerful cores in the kitchen…and in the gym, Badass Fitness style!

First, we work those bellies. Then we feed them – the HEALTHY way, with a Big-Ass Badass Lunch Bowl that veers into #StrangeButGood territory.

My bootcamps, core classes and personal workouts tend to be fast-paced and intense, making the most of every minute. But hey, the good news is, they are done before you know it! And the results rock.

This workout is an intense core routine, with ZERO traditional crunches, which are among the least effective ways to build true core strength and tone. All you need is a mat, a timer, and a little mojo. If you’re not sure about any of the moves, head over to my YouTube channel for demo videos.

Fab Abs Circuit

(click each for video demos)

15 Walkout Planks with Pushup
15 Walking Planks
10 Slow Push-ups
30 Waist Cinchers
30 seconds of Side Plank Crunches right, then 30 seconds left
30 second V-sits
20 Pull-Ins
15 Starfish Crunches right, 15 left
20 Bicycle Crunches

**Repeat 1-2 more times! Abs on FIRE!**

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Now, let’s EAT!

I created this #StrangeButGood egg scramble with several items in my fridge, plus a ripe plantain that begged to be eaten and a Calabaza squash gifted to me by a bootcamp student (they know how to steal my heart, and candy need not apply!).

I had no idea if this would taste good, but I went for it anyway. It turned out Amaze-Balls, so try it for yourself!

#StrangeButGood Sweet Savory Plantain-Calabaza Egg Scramble

½ ripe plantain, sautéed in 1 Tbsp coconut oil and 1 Tbsp cinnamon
1 cup of cubed Calabaza (or buttercup, kabocha, acorn, etc.) squash, roasted until tender with 1 Tbsp. coconut oil, cinnamon, sea salt
2 cups collard greens, sautéed with minced garlic, ½ of a diced onion, 1 Tbsp. coconut aminos
1 Tbsp. coconut oil
2 eggs, whisked
½ onion, diced
½ cup shredded carrots
1 Tbsp. almond butter

Saute the plantains, set aside.
Ditto the collard greens.
If you haven’t yet, roast the squash with the cinnamon, coconut oil and sea salt at 400 degrees for about 20-25 minutes or until golden and tender. Mash the squash a bit and set aside.
Heat the tablespoon of coconut oil over medium-high heat. Add the onions and shredded carrots, sautéing until onions are translucent. Add in the eggs and scramble.
While the eggs are still runny, add in collards, plantains, and squash and keep scrambling it all together until eggs are cooked through.
Top with the almond butter and mix it in, then EAT as you savor the #StrangeButGood!

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I wish Shannon could come whip me back into shape in a few weeks… 🙂

What is your favorite core move?

What’s the strangest recovery bowl you’ve ever made?

Work It Out: Top 5 Core Exercises

April 30, 2013 By Laura

Abs seem to be “the” challenge area.

It certainly is mine.

It’s the area we all wish we would magically have “perfect”… but it’s one of the hardest to get “perfect.” And it’s the (reluctant) feature of today’s Work It Out.

Calee asked me for an ab Work It Out and I immediately referred her to the Kitchen Workout post. I was reluctant to do a whole post on ab exercises because it’s true – abs ARE made in the kitchen.

In just a couple of weeks of eating clean I’ve seen more progress in my abs than I ever did when I was doing core work religiously (I owned that Ab Ripper X DVD). This is about 3 weeks of progression:

I know it’s not a perfect comparison, but you get the idea.

Back to the story. Calee clarified her request. She is looking to build core strength to help her running. That I can get behind. A strong core can make daily activities easier, reduces risk of injury, helps your posture, and protects your back. I lift heavy. My core gets sore from squats. Most people aren’t doing that… so here it is. The Top 5 Core Exercises, in my opinion (which is worth exactly what you paid for it 😉 ).

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1. Side Plank with Leg Lift

Many of my favorite core moves are favorite because they strengthens engage mor than just the core. This move trims the waist by locking in the whole core AND engages the side of your butt (the gluteus medius).

To perform, lie on your left side, propping your upper body up on your left elbow and forearm. Your legs should be straight and feet stacked on top of each other. Raise your hips to the ceiling until your body forms a straight line from your ankles to your shoulders, keeping your core tight. Raise your right leg as high as you can, toe pointed forward. Remember to keep you leg straight and upper body still. Lower your top leg and repeat for one rep.

Do 10-15 reps on each side, 3 sets.

2. Bicycle Abs

Most of us know this one. What you may not know is that you’re probably doing it too fast. When you slow it down, you engage the core without letting other muscles take over.

Lie on your back with fingertips behind ears, legs in the air, and knees pulled toward chest. Contract your abs as you lift your shoulder blades off the ground. Straighten your right leg and rotate your upper body to the left, bringing the right elbow toward the opposite knee. Switch sides by straightening your left leg, bending your right leg, and bringing the left elbow to the right knee. Alternate sides in a slow pedaling motion.

Complete 25 full reps, 3 sets.

3. Isolation Crunches

These are hard. They should hurt. In a good way.

Lie on your back and place your feet on a bench (or seat of a chair) with your legs at a 90 degree angle and finger tips behind your ears. Crunch upward, lifting your shoulders as high as you can. Hold this position for a moment and slowly let it down. It should burn on the way down – like bicycle abs, doing these extremely slow is the key.

Do 10 reps, 3 sets.

4. Stability Ball Crunches

Most of you know about these. They are superior to regular crunches because they allow for a greater range of motion. If you are already doing stability ball crunches, try shaking it up by supersetting them with bicycles and isolation crunches. That should give you a good burn! *evil grin*

Place a stability ball on the lower back, with your feet comfortably touching the ground. If you feel unstable, move the ball further up your back. With your arms behind your ears, contract your abs and crunch forward. You don’t have to go too far, just until you feel your abs contracting. Holding the for 1-2 seconds at the top, allowing for complete isolation.

Do 25 reps, 3 sets.

5. V-Ups

This one can be extremely challenging for beginners as it requires a ton of core strength and balance. If it is too challenging, do these one leg at a time rathee than trying to raise both legs.
Lie flat on your back on the floor. Stretch your arms out behind your head, flex at the hips, and curl the abs to raise the legs and torso off the floor. Bring the hands to forward and up to meet the feet, keeping the arms and legs straight throughout the movement. Pause for a moment at the top and return back to the starting position

Do 15-20 reps, 3 sets.

Note: You can do ab work ALL DAY LONG, but if you eat poorly your abs won’t show unless you one lucky freak of nature. You should also know that those fitness models don’t walk around with perfect abs 365 days a year. They workout and diet hard before shoots and shows. Please, please don’t hold yourself to an impossible standard.

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There are many other great core exercises out there (like planks), but I wanted to focus on moves you might not already be doing. Pull-ups, push-ups, pullovers are all other great moves that engage the abs as well as the upper body.

What is your favorite core exercise?

Did anyone try last week’s Double Your Derrière moves?