The ab/core exercise I’m loving right now

A strong core is crucial to the success of most types of exercise, but you can’t get one by just doing crunches. Core muscles go much deeper than the surface six-pack abs…so deep that they even help to protect the spine and internal organs.

Strengthening your entire core will help to prevent injuries, improve posture, and give you more balance and stability.

There are a million and one different ways to work the core, but my favorite at the moment is stability ball or plank roll-outs. These movements work the rectus and transverse abdominiss, lats, triceps, delts, chest…the list goes on. Here’s how you do them:

Stability Ball Roll-Outs 

Kneel in front of a stability ball and rest your forearms on top of it. Keeping your arms straight and your back flat, roll forward over the ball as far as you can go. Roll back with the same form, slow and controlled.

Once you master this, you can try to do it on your toes in an a plank roll-out…

Plank Roll-Out 

Lift yourself up by your forearms so you’re balancing on your toes in an elbow plank position on top of the ball. Push your arms forward to move the ball a few inches away from you and then slowly pull them back, maintaining a stable plank throughout the movement. This will be a much smaller back and forth movement than the movement on your knees, but you will definitely feel the burn!

 

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Is your coffee making you fat?

Where are my coffee addicts out there?

Coffee is my jam. We can jazz it up in so many unique ways- with some cool flavors, milks, creams, sweeteners, and maybe even some whipped cream. If we add enough it can taste as good as dessert! But that’s because it is…

Once in awhile, I splurge on a fancy latte (especially with all the cool holiday flavors). BUT the key is in realizing that it is a splurge, and not just a twist on a morning coffee.

3 Tips to keep your morning java in check:

1. Avoid the fancy drinks:  It’s no secret that a grande Frappuccino at Starbucks is not good for you. It ends up being around 250-300 calories! What is surprising is that some of the lattes are even worse. If you ring in the holidays with a Grande White Chocolate Peppermint Mocha, you’re adding almost 500 calories to your breakfast!

Image result for white chocolate peppermint mocha

2. Watch the add-ins:

  • Sugar:  How much? Are you using processed white sugar, raw sugar, or a sugar substitute?
  • Milk/cream:  Do you take your coffee black? Do you add milk (non-fat, 1%, 2%, whole milk, cream)? How about a non-dairy milk substitute (soy milk, almond milk, rice milk, etc.)?
  • Syrup flavors:  Is it high-calorie or sugar-free?
  • Toppings:  Adding whipped cream, chocolate/caramel sauce, etc?

3. Use your resources:  It’s easy to look up calories and nutrition online for places like Starbucks and Dunkin Donuts. While you wait in line, open up your phone and do a quick search before you order.

There are so many options for coffee nowadays, so we just have to be aware of what we put in our cups.

My usual:  Iced coffee (even in the winter…) with almond milk and a little stevia

 

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Cauliflower Pizza Recipe

fullsizer

Ingredients for crust

1 12oz bag of frozen, riced cauliflower
1/2 cup shredded mozzarella
1/4 cup grated Parmesan
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/2 teaspoon kosher salt
1/4 teaspoon garlic powder
2 eggs, lightly beaten

Ingredients for topping

1 cup of pizza/tomato sauce
1 cup of mozzarella
Any other toppings you want!

Directions

Preheat the oven to 400 degrees F. Line a baking sheet with tin foil.

Pour frozen cauliflower into bowl and microwave it for 2-3 minutes. Let cool for 5 minutes.

Add mozzarella, Parmesan, oregano, basil, salt, garlic powder and eggs to the cauliflower and mix well.

Spray your tin foiled baking sheet with non-stick spray, and pour the mixture in the center of the baking sheet. Spread out the mixture with a spatula until it’s about half an inch thick. Bake at 400 degrees for 20 minutes.

Remove the crust from the oven and top with the tomato sauce, mozzarella, and any additional toppings. Bake until the cheese starts brown (about 10 more minutes).

Remove from the over, cut into squares and serve with spatula.

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