Ab Circuit- 7 moves to great abs!

Click here for entire Ab Circuit

Just in time for Spring coming soon I want to present my AbCircuit which I have been doing for a time now already- it targets a wide range of your ab muscles for the best looks and strenght and at the same time you work up a sweat because the moves are dynamic and not static. So a light cardiovascular training, a lot of toning for your abs AND an overall body toning as you work with your own body weight.

This is one of my favorite workouts and combined with a jog, you will see how fast especially your middle section and the rest of your body will tone up.

For all moves: Try the number of reps I suggested, and for a lighter workout half or 3/4.  You can also make your own target of reps.. every person likes to work out in different intensities!  

Move 1-
Spiderman

Go into push-up position, and pull up your left knee up to your left elbow and then back down into push-up position. Then do the same with the right leg. Always stay in motion, so immediately after bringing one leg back, bring up the other to elbow. This is a very dynamic move, so don't shy back to look like a spidy in action :)

 

 Click here to see the other 6 AbCircuit exercises!

Watermelon-Raspberry-Mint-Smoothie



the smoothies

Since it's so hot here in Melbourne there is nothing more refreshing than a smoothie! I had this smoothie as a snack today and instantly felt "revived" :D Making this smoothie was pretty easy. All you really need to make great smoothies is a good blender though. Often or actually most times, cheap blenders around 10 $ are not capable of crushing ice cubes. This is very important though for many smoothies to give it that icy, refreshing "slushy" consistency.

Smoothies are great for breakfast, snack or as a post/pre -workout energy refill. They are a great source of vitamins and minerals, and if you add the right stuff, it can also be good source of protein.

This watermelon-raspberry smoothie is thought to be a snack or a refresher, but not really as a meal replacement because it doesn't give you the amount of energy that a real meal should.

Ingredients for 5 tall glasses:
-2 cups of diced watermelon
- 1 and 1/2 cups of blueberries
-1 cup of low-fat greek yogurt
- 1 and 1/2 cups of ice cubes

- a handful of mint-leaves

To make blending easier, first put in the watermelon with the yogurt, and then add the ice cubes, blueberries and mint.

For the guys and gals that love anything sweet, you can also add 2 teaspoons of maple syrup or 1 teaspoon of agave-syrup. Also remember that sweetening with "natural" sweeteners is the healthier option!

Enjoy!

Send me your favorite smoothie-recipe so the next smoothie-post can be yours.

xx

Urban Burger- the healthy burger option

Hey guys,



healthy indulgence



 I am in Australia right now and played a nice match of tennis with my boyfriend yesterday. We are living in a a beach house in Mount Martha, a beautiful little place about one hour away from Melbourne city by car. The tennis club is located in Mornington, a small village next to Mt. Martha and guess what I actually found there? Well, after we played tennis we decided to get something to eat and the first place that popped up was "Urban Burger"-a healthy burger store! Does that sound weird to you? It kind of did to me, but that just made me wanna try it out even more :) My boyfriend ordered a burger called "the legend" and mine was called "the lot". So the secret to the healthy burger was this (and I am keeping this in mind the next time I will make some burgers myself!!!):

• The beef was organic
• There was the option (which would make it even more fitness-friendly) to replace the beef pattie by a  chicken pattie
• They served the pattie with 2 wholewheat rolls
• To make the burger more juicy they put on sliced beet roots and a real slice of tomato instead of fatty mayo
•  They replaced the cheese by a sunny side up egg
• The store didn't even HAVE mayo as a dip for the chips, so they served us a yummy yoghurt-garlic dressing 
•  The place also offered chicken wraps! But be careful- often times when a wrap sounds and looks healthier, it actually isn't; especially in real fast food restaurants!

There was also a burger with avocado. The avocado contains what everybody knows as the "healthy fats". They are hearth-healthy and can lower cholesterol but too much again will give your body excessive calories.



For the extra-cautious some other do-it-yourself burger tipps:

• Only eat one roll instead of both. You can easily take the top one off - and the other profit: actually have less trouble eating the giant burger :P
• Forget about the chips. Most of the time the burger will fill you up anyways. As a replacement, ask  for coleslaw with french dressing or a salad; most stores offer that too

• Replace the sugar-filled soda with water or a less-caloric drink such as vitamin water (which we had)

• Even though juice as the same amount of sugar (= same calories) as soda, it is still filled with more vitamins.

So surprisingly, you CAN make a burger somewhat healthy!!! Enjoy