Hello Spring!!! Full body slim and tone- interval training

Today is the official start of Spring 2011 so GET READY to burn away the cozy fat layer and steel those muscles!

+  Slim down

+    Firm your whole body

+    Target especially the bikini body zones:
     legs,  stomach, and butt

+    Up your cardio

... Get big results in little time!

Click here for entire HelloSpring Intervall training!

The best exercises are the ones you do with your own body weight. I put together a workout when I was in Australia just in time with spring arriving!    With this workout you will burn more calories than with an easy 25 minute jog and gain lean muscles if done on a regular basis. Since this workout is VERY time efficient you can always squeeze it in and get results faster than you thought. Interval training is one of the hardest workouts you can do, but also one of the most efficient. Especially if you are on a weight plateau interval trainings like these can boost through those plateaus because they give your body new impulses that its not used to.

Do one exercise for exactly one minute, then switch to the next until you have completed all five exercises. After those 5 minutes you will take 2 minutes to pause and then repeat the whole circuit.

Go through the circuit if possible 3 times- (unlike you think) you will see that already two times can be enough! You can also make your pause a bit longer (or put mini pauses between individual exercises) to pull through.

How to do it: Combine this exercise (3-4 times a week) with a cardio program for best results. This interval training and the FitnessFountain AbCircuit (click here!) go together great as well.

Soon I will post a running plan for beginners-medium that want to get fast results in cardio training and body, so make sure to check it out!!

Exercise 1- minute 1

FitnessFountain jump:

Start standing up straight and then go down on hands with your legs jumping back into plank position. Now that in plank position, jump with your feet to your hands and from there push yourself up with your feet jumping high up in the air and landing in starting position. Do as many as you can in 1 minute.

Click here for entire HelloSpring Intervall training!

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Vegan Protein Peanut butter and Jelly Shake

Heeeey guys and gals!

I just came back from running and wanted a post workout snack that would give me a good load of protein and also a few carbohydrates to fuel up again. This is a vegan protein shake without any supplements such as protein powder etc.

the shakes with ingredients used in background

You will need  (for two tall glasses)

-2 cups of soy milk

-½ cup of oats

-1 tablespoon of peanut butter

-1 tablespoon of raspberry jelly (or any other jelly you like)

Pour ingredients in blender and mix!

 Nutrition facts for a big serving (one tall glass) :

-15 gram of protein

- 300 calories

If you choose the crunchy peanut butter it will go good with the little pieces of oats. I tried drinking this shake with a straw which kind of turned out a bit …complicated -J as it is kind of thick. You will feel full after this shake because it is very nutritious! When on a diet, there is the option to replace a meal with this drink.

This was definitely a yummy, very nutritious and high-in protein alternative to the traditional peanut butter and jelly sandwich!

Your Karen