Wednesday, September 30, 2015

Workout Wednesday...Loving Those Legs!

Yay! It is Workout Wednesday and time for a new workout to throw into the mix. No weights or fancy equipment here, just you and an awesome attitude required!

I love workouts that mix in heart racing moves with a few low key moves. Remember it doesn't matter if it is slow and steady or a move that is intended to get your heart racing it still needs to be done fully. This means no half squats or anything else of the sort!


50 jumping jacks (definitely going back to the basics with this one)
45 squats (don't speed through these, do them with purpose and make them count)
40 split jumps (this is a lunge and hop into a lunge on the other side, it is not just jumping those legs        forward and backward)
35 sumo squats (a lot of girls out there prefer to call these plie` squats)
30 ice skaters (get low, try to touch the ground on each side, and really explode as you jump from            side to side)
25 hip bridges (this is a key move to keep that hip complex engaged and balanced)
20 frog hops (low to the ground and explode)
15 alternating forward lunges (I know you are getting tired but bend those knees)
10 burpees (all the way to the ground here folks)

I did mine, now it is time to get yours done.
Happy Wednesday!

Sunday, September 27, 2015

It's All Mental

Next weekend I am running the St. George Marathon with my mother-in-law. It is going to be a fun time and I am glad I am going to run with family and not have to push myself. Lately my mental toughness has been lacking greatly. Which got me looking more at what it means to be mentally tough and what I need to do in order to re-establish that fortitude before my next great event.

After putting in solid training time for my spring and not being able to give it my all for a few weeks in the summer I found that I had a hard time getting back on the road. The trails started calling my name more and more. I needed to get off the road, off the treadmill, not worry about splits or paces, and enjoy the mountains I call home. I wish that I would have done this right after the Ogden Marathon instead of forcing myself to continue in a rigorous training plan. I think that if I would have given myself the freedom earlier I would have been able to get back into the swing of things easier and earlier.

I also got very frustrated with my run in spring marathon. I was only a couple minutes off my goal time and should have been happy. Instead I was frustrated with the weather and my lack of being prepared. I should have walked away and chalked it up to a learning instead of letting the frustration weigh me down.

The frustrations and the ability I gave them to doubt myself brings me to my final item I need to instill, I need to envision success and that cannot happen as long as I let doubt over take. I need to feel confident in my ability to complete my goals and allow myself to envision the finish I seek.

After this marathon next week I will have some down time. I will allow myself to enjoy my running and just run to run, no races looming ahead. And I will spend plenty of time not only envisioning the finish I desire but kicking its ass!

Friday, September 25, 2015

Happy Fit Friday - Italian Tortellini Soup and Circuit Training

Happy Fit Friday!! Ruthie from Cooking with Ruthie and I love bringing Fit Friday to you each week- get the best of both of talents with healthy recipes and awesome workout tips! YAY!

First, let's talk about the food...

 Italian Tortellini Soup will keep you comfy cozy during the colder months that are headed our way.. it's a must-have when the temperatures start dropping! I love this soup! It's made with Italian turkey sausage so it's low in fat than other Italian sausages plus this soup has zucchini, carrots, onions, peppers, in a tomato soup base and layered with herbs. The finishing touch is the fresh cheese tortellini's~ which are simply the perfect way to top it off! Mmmmmm hmmm. Italian Tortellini Soup by www.cookingwithruthie.com will keep you comfy cozy during the colder months!
 I use red wine to deglaze the pan... you can deglaze a pan with any liquid actually- even water but a vegetable or chicken would add more flavor. I like using the red wine, it adds amazing depth to the flavor also the majority of the alcohol is cooked off. What does it mean to deglaze a pan? In this recipe we heat the olive oil and then add in the onions to caramelize, adding the garlic at the end so that it won't burn. Once we have a nice carmel color on the onions and garlic then add the red wine, using a wooden spoon scrape all the bits and pieces off the bottom of the pan (called the fond) to bring all of that delicious flavor into the soup. Italian Tortellini Soup by www.cookingwithruthie.com will keep you comfy cozy during the colder months! 

Italian Tortellini Soup
Recipe Type: Main
Author: Ruthie
Prep time:
Cook time:
Total time:
Serves: 8
Ingredients
  • 1 pound sweet Italian turkey sausage, casings removed
  • 1 cup onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • 5 cups vegetable broth
  • 1 zucchini, sliced
  • 1 carrot, peeled and sliced
  • 1 medium green pepper, diced
  • 1/2 cup dry red wine (cabernet sauvignon)
  • 2 tablespoons dried oregano
  • 2 tablespoons dried basil
  • 1 tablespoon tomato paste
  • 1/2-1 tsp red wine vinegar
  • 1/2 tsp red pepper flakes
  • 1 tsp agave or sugar
  • 1/4 cup fresh basil leaves, chopped
  • 2 tablespoons fresh oregano leaves, minced
  • 8 to 10 ounces purchased fresh vegetable tortellini
  • Freshly grated Parmesan cheese for garnish
Instructions
  1. Heat olive oil in stock pot, add onion and sauté until translucent and caramelized, about 5 minutes.
  2. Add garlic the last minute so can cook without burning.
  3. Add 1/4 cup red wine and deglaze pot (scrap up bits of flavor from bottom of pan while simmering wine).
  4. Sauté Italian sausage in stock pot over medium-high heat until cooked through, crumbling with back of spoon, about 10 minutes.
  5. Add stock, tomato paste, zucchini, carrot, bell pepper, wine, remaining red wine vinegar, red pepper flakes, agave, basil and oregano.
  6. Simmer until vegetables are tender, about 40 minutes.
  7. (Can be prepared 2 days ahead. Cover and refrigerate. Bring to simmer before continuing.)
  8. Cook tortellini in separate pot.
  9. Add to soup.
  10. Add fresh herbs.
  11. Season soup to taste with sea salt and pepper.
  12. Ladle into bowls.
  13. Sprinkle with Parmesan and Serve.
  Italian Tortellini Soup by www.cookingwithruthie.com will keep you comfy cozy during the colder months!
I know you'll love my Italian Tortellini Soup it's a healthier soup that tastes like all the calories are right in there :)

 Now that we have a yummy healthy recipe let's look at a great way to complete our Fit Friday by talking about circuit training and I will explain why I love it.

Let's start by simply defining circuit training: Circuit training is a form of body conditioning or resistance training using high-intensity aerobics. It targets strength building and muscular endurance. In other words, it is cardio and resistance/weight training thrown together for a sweaty good time.



Why do it? This is a great option on days you are short on time. I have a lot of friends and clients that do weights for 30-60 minutes then another 30-60 minutes of cardio. I have a lot of days where I just cannot commit to that amount of time so instead of just saying "oh well....maybe tomorrow" I combine and feel good about what I have achieved in that amount of time I had.
I also love these types of workouts for days I just really don't feel like doing anything or I am bored with my routines. Instead of thinking I need to run for 5 miles I can break it down to only 1/2 mile segments and throw in a quick round of pushups, or core, or whatever I want to do that day. 
It is also a great way to throw in high-intensity cardio that you really can't sustain for long periods of time. I mean, seriously, who can jump rope for 30 solid minutes? Not me! But I can jump rope for 1 minute then follow it up with a series of squats with a shoulder press and pushups with tricep kickbacks.
One of the final reasons I love this type of workout is because I know it is going to be a killer. When you are focused on high intensity training and keeping your heart rate up you know it is going to be a great calorie burner!

Much Love and Peace~ Nichole and Ruthie

Wednesday, September 23, 2015

All About the Basics

Today is all about the basics! Squats, pushups and situps. Three simple exercises that we all know. The trick to this workout is doing every single rep correct.


That means getting that rear end low on the squat.

Full depth pushups, getting your chest low to the ground.

Smooth control on your situps, focusing on strong abdominal muscles.







These are three exercises that can be done without weight or any fancy equipment. A day when the gym isn't an option, or you simply don't want it to be an option.

The workout: 25 squats, pushups, and situps. One minute of running stairs or jump roping. 20 squats, pushups, and situps. One minute of running stairs or jump roping. 15 squats, pushups, and situps. One minute of running stairs or jump roping. 10 squats, pushups, and situps. One minute of running stairs or jump roping. 5 squats, pushups, and situps. One minute of running stairs or jump roping.

Have fun! Work hard! Just because it is a home work out that focuses on the basics does not mean it is an easy workout. Push yourself and do your best!

Sunday, September 20, 2015

Racing and Volunteering Together

My husband and I have been apart of a group called Addicts to Athletes for a little while now. We both have had addiction hit close within our families and have seen the damage it can cause. We love the idea of what this group does. Every Tuesday there is a meeting, but instead of coffee and cigarettes after we head out on a 3 mile run or walk. It is amazing to watch the distance that some of these addicts turned runners end up going and the goals that are achieved.

This weekend marked the annual AIIA 5k. Rory and I headed down early, meeting my mother there, to help with setup and anything that needed to be done race morning. My mother-in-law got there with our three kids to run the kids Going The Extra Mile run with Addy and Autumn. After the girls each got their own medals we got them busy volunteering as well, standing at the finish line handing out medals with the Grammy. While Grandma and Ryker kept busy behind the scenes.

Watching the girls run always makes me smile. I love the opportunity to do these things together as a family. Autumn has to be talked into a little more than Addy does, but she still gets after it smiling. Addy wants to do the 5ks now, she has decided that the kids races are too easy for her. I love her confidence and wish I could bottle up and sale it. 
But I also loved giving the kids the opportunity to volunteer at this race. We have not found enough volunteering opportunities for our kids. The me-me-me attitude runs rampant at times and I know that service is a great way to keep that attitude at bay. But it really comes down to us as parents finding those opportunities for our kids. Something new to add to the list.

Friday, September 18, 2015

Fit Friday Leg Tips and Yummy Raw Bars

It's Friday!! YAY. Dark Chocolate Cranberry Raw Bars from Ruthie at Cooking with Ruthie  are a healthy way to fuel the day plus it's Fit Friday so I will be giving us some tips for awesome legs.Dark Chocolate Cranberry Raw Bars on www.cookingwithruthie.com are a healthy way to fuel the day and fitness tips! I adore raw bars for several reasons~ they're packed with good-for-you ingredients, SO simple to make, and taste amazing! Who doesn't like oats, dark chocolate, chia and flax seeds, cranberries, almond butter, honey, and almonds?!?! If there's something in the ingredients you're not a fan of then just swap it out for something you like better. I love it when recipes are flexible like that :) Dark Chocolate Cranberry Raw Bars on www.cookingwithruthie.com are a healthy way to fuel the day and fitness tips!
Cranberry Dark Chocolate Raw Bars
Recipe Type: Dessert
Author: Ruthie
Prep time:
Total time:
Serves: 12
Ingredients
  • 1 1/2 cup rolled oats
  • 1/2 cup almond butter
  • 1/3 cup honey
  • 1/4 cup milled flax seed
  • 1/4 cup chia seeds
  • 1/4 cup sliced almonds
  • 3/4 cup dried cranberries
  • 1/2 cup dark chocolate chips
Instructions
  1. In mixing bowl combine oats, almond butter, honey; mix until incorporated.
  2. Add flax seed, chia seeds; mix.
  3. Gently fold in almonds, cranberries, and dark chocolate chips.
  4. Press into a 8x8 pan and chill in fridge.
  5. Once cold, cut into 2x2 bars and serve.
  6. Keep bars refrigerated and air tight.
  7. Enjoy!
  Dark Chocolate Cranberry Raw Bars on www.cookingwithruthie.com are a healthy way to fuel the day and fitness tips! Raw Bars or Bites are simply different shapes for the same type of raw bar recipe- check out these recipes too Berry Medley Raw Bars, Chocolate Trail Mix Power Bites, and Almond Power Bites. Any of these recipes can be pressed into a pan to make bars or rolled into balls to make bites! Any shape you make them just put them in an air tight container and then into the fridge... they'll easily keep for up to week. (if they stay around that long) Dark Chocolate Cranberry Raw Bars on www.cookingwithruthie.com are a healthy way to fuel the day and fitness tips!

Now let's talk about those legs....

 I will be honest, I have been genetically blessed when it comes to legs. My legs have always been one of my better features, but that doesn't mean I don't work on them as well. I am also lucky in this category because I am a runner, I actually like running and do it regularly. Because I am a runner I naturally end up with a lot of clients that are runners, and many of them try to tell me that they don't need to work on legs to which I calmly explain that runners especially need leg work in order to assure that their legs are maintaining muscular integrity.
This Friday I wanted to share a couple important leg exercises. If any of you have talked to Ruthie about her workouts she will attest that I love super sets. Super sets take 2 or 3 lifts and alternate between them. This means less down time and allows for those of us that don't have three hours to dedicate to the gym to still get in an awesome workout.

Super set number one:
Walking lunges with dumbbells; find some where that allows for you to take 20 steps. Holding your dumbbells step forward, lunge til back knee touches the ground, stand up and next leg comes forward.
Single leg hops; once you have reached the end of your space (20 steps later) drop your weights and single hop back to start. In order to single hop jump off your right foot, land lightly on your left with knee bent, take 2 to 3 seconds to find and maintain your balance before hopping off of your left foot.



Super set number two:
Squats with dumbbells; holding dumbbells at your side, feet hip width apart and facing forward, sit back til legs are parallel with the ground keeping feet flat on the ground, stand and repeat for a total of 15 reps.
Bounding Squats; go back to where you completed your first super set and complete squat hops moving forward. Start and end in your squat.


Super set number three:
Single leg deadlifts holding a dumbbell; start with weight in left hand and right foot planted firmly, take the weight to the ground keeping your right leg straight and back flat. Complete 15 on each leg and switch. Remember to go slow and maintain balance.
Hop Switches; these are lunges in place hopping to the next lunge. Start right leg back and knee to the ground, hop up, land with left leg back and knee to the ground.

Start with just one set of each. If it feels ok and you are ready for the challenge move up to three rounds of each super set.

We hope you've enjoyed our Dark Chocolate Cranberry Raw Bars and Fit Friday tips...

Happy Fit Friday!! Make it a great weekend with your family and friends. Much Love and Peace~ Nichole and Ruthie



Wednesday, September 16, 2015

Little Bit of Running and Little Bit of Weights

I am a runner but I also have enjoyed lifting weights since I was 18. In college I worked for the football coach and I would get the guys summer lifting program, scale it WAY down to my level and do the same thing every summer. I didn't start running until I was in my mid 20s. Sure I did cardio before that. While I was in college I discovered that I studied best while moving. In other words, I could be found every day on a treadmill, elliptical machine, or a bike with a book propped open and a highlighter in hand. After I graduated I didn't need to study on a machine any more and I discovered that I enjoyed running.
Even though I enjoy doing both there are days I don't want to do either. Those are the days that I combine them into one fantastic workout. I always walk away feeling accomplished and happy that I did it.
This can be completed indoors or outside. You will need a running route or a treadmill, weights, and a mat to get on the ground.
Warm up for 10ish minutes, I generally run a mile progressing up to a solid pace. Then the workout begins! Half a mile at a HARD pace, jump of quick and grab your weights. 15 squats with a shoulder press, 12 pushups with a row on each arm, 9 v-ups, and 6 pull ups (yes, I have a pull up bar in my house) (I recognize that not all have a pull up bar available, instead do 6 bent over rows). Repeat this 4-5 times. Cool down with an easy half mile walk.
Cardio and weights accomplished for the day!
.

Sunday, September 13, 2015

The Magic of A Friend

When I first started to run I ran alone. I ran to think. I ran to escape. My running was all about me. All alone and by myself I loved the half marathon. I loved training runs of 8-10 miles and did them when I wanted, at my pace, and enjoyed my own company.


When I moved to my next distance, the full marathon, it was with a lot of reluctance. I didn't want to run that far and I certainly didn't want to train to run that far. But when I was asked it also came with a plan to complete all long training runs together, to do the marathon together. So I agreed and our first training run together was 15 miles. We talked the whole time. Music was never turned on. And even more importantly, I never felt that it was a long run. We finished, I was happy, and we planned the next week.

Since then I have trained for and completed many more marathons both with friends and on my own. As my family has grown and life has gotten busier it has been harder to coordinate running with friends so I have been back to solo running. (My husband and I are both counting down the days when our oldest is old enough to be left with the rest of the crew for a while so that he and I can run together again, much of our dating time was spent training together.)

Today I had the opportunity to run with one of my best friends. We are training for different distances so I met her in the middle of my own run this morning. We got in 10 miles together, talking the whole time. It was wonderful and reminded me the there are many reasons we run. The friendships I have developed on long runs are the ones that I remember. Those are the ones where we really got to know each other, the good and the bad, the real and the fake, the happy and the sad. These will always be the friends that truly know my heart.

Friday, September 11, 2015

Fit Friday - Let the Mornings Begin!

Welcome to our first official Fit Friday... did you see last weeks exciting announcement about Fit Friday with healthy recipes from me and awesome workout tips from my favorite trainer and friend Nichole from Pure Clean Fitness! The best of both of our talents brought together for you every week! Awesome :) Nichole is inspiring us with a healthy life style....
I am big believer in morning workouts. Mondays and Wednesdays I work early in the morning and don’t get to start my day with a workout, not my favorite days. On the other days I have the opportunity to start the day with my heart pumping. Don’t get me wrong, it isn’t easy and there are plenty of mornings I would much rather curl up for an extra hour. When those mornings hit I remind myself that I will be frustrated and moody the rest of the day. Generally I wake up pretty fast once my feet hit the floor. By the time I am dressed and downstairs I rarely regret that decision to listen to my alarm clock.

For those that have a hard time converting to that belief here are a few reasons why and tips to get it done.

First the WHYs:
  1. It gets your metabolism jump started for the day.
  2. Exercise is considered a cornerstone habit that other habits are built upon, in this case I am talking nutrition. Starting your day with exercise makes it easier to make good nutrition choices.
  3. Scheduling conflicts rarely come up. Not many kids have to be to soccer practice, piano lessons, school, etc before the sun is even up.
  4. You will start the day in a better mood. Exercise releases endorphins, which make us happy.
  5. It makes you smarter. Exercise allows for better brain synapses later, which help you learn and remember better. There is an amazing book out there called Spark: The Revolutionary New Science of Exercise and the Brain. If you want to learn more on this or have a great reason for early morning workouts ready this book!

Now the HOWs:
  1. Set out your clothes ahead of time
  2. Preplan your pre-workout meal. Be sure to coordinate this with what you are doing. A 20 mile training run will not go well on half a banana and a glass of juice, but for a short training run that may be all you need.
  3. Go to bed earlier. Staying up all night to watch the latest craze on Netflix will not help you get up with that early buzzer.
  4. Warm up a little longer. I watch so many people wander into the gym at 5am, eyes barely open, sit down on a random machine and just start going. That is not the way to do it! Warm up! A few minutes of walking or jogging, some dynamic stretching, easy weights, then get into the bulk of your routine.
  5. Lastly; get a partner! If someone else is waiting for you to workout you will have an extra incentive to get out of bed.
 
You have the whys and the hows….now go do it!
  Ruthie's healthy recipe... I love a good smoothie! They're super quick and easy to whip up the mornings or for an awesome snack anytime of day! I like to mix them up with whatever I happen to have around the kitchen at the time- usually consists of some seasonal fruit and my favorite way to make them more filling is with dry whole grain oats or adding in some protein powder. Apple Cinnamon Smoothie and Fit Friday on www.cookingwithruthie.com healthy recipes and fitness tips every Friday! I love this Apple Cinnamon Smoothie it's so fun for fall when the fresh from the tree apples are available everywhere you turn! This recipe uses fat free vanilla greek yogurt for a boost in protein. Apple Cinnamon Smoothie and Fit Friday on www.cookingwithruthie.com healthy recipes and fitness tips every Friday! Check out all of my Smoothie creations and don't be afraid to mix and match to make your own too!
Apple Cinnamon Smoothie
Recipe Type: Beverage
Author: Ruthie
Prep time:
Total time:
Serves: 2
Ingredients
  • 1/2 cup vanilla almond milk
  • 1/2 cup vanilla fat free greek yogurt
  • 2 yellow delicious apples, cored with skin
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon vanilla
  • 1 cup ice
Instructions
  1. Combine all ingredients in blender and blend until smooth.
  2. Enjoy!
Apple Cinnamon Smoothie and Fit Friday on www.cookingwithruthie.com healthy recipes and fitness tips every Friday!   Hit the road for an early morning workout inspired by Nichole and then bust out that blender for an Apple Cinnamon Smoothie as a delicious workout recovery beverage!   Happy Friday! Much Love and Peace~ Nichole and Ruthie Show original message

Wednesday, September 9, 2015

Unconventional Workout Days

I am a busy mom with a busier two year old. There was a day when I could put him in the stroller and head out on a 5-8 mile run without too much complaining. Those days are no longer apart of my life.

 So now I either run before he wakes up or he get to go to the gym daycare. But then there are days like today, I am too busy early in the morning to sneak in a workout (twice a week I meet with clients starting at 4:30 in the morning) and the gym is just so unappealing. Now what?

Now we have a mom and little guy play date! My two older kids are in school, and therefore accounted for, which just leaves the two year old home with mom. I have routed out a 2.5 mile run to one of the city parks. I load up the stroller with a couple snacks and hand over my phone, Netflix ready. Once we get to the park I set him loose and he is happy as can be. Meanwhile I am continuing my workout at fun unconventional gym.

I start out on the bench doing pushups, dips, single leg lunges, and box hops.



Throw in pullups on the monkey bars and you have an awesome full body workout!

I rotate between all five lifts, completing 10-15 reps each time. I generally can get in 5 sets, but it all depends on how well the 2 year old is playing.

Follow this up with the run home and I get home feeling accomplished with a happy 2 year old!

Sunday, September 6, 2015

Goals and Training

My husband and I are of two very different views when it comes to training for races. He gets into his mind when his race is, runs whatever he feels like during the week (this means anywhere from 2-8 miles a couple times a week), throws in a couple long runs sometime in the weeks ahead, and heads to a race start feeling confident and ready to go.
I cannot approach a race this way, and thankfully one of my best friends, Brittany, is the same way and understands my stress and worry in the weeks leading to a race. As soon as I sign up for a race I start looking at training plans and thinking through goals. I then find my ideal training schedule and print it out, it is then taped to my bathroom mirror where I can look at it throughout the day and obsess over it. My training schedule becomes my path to a happy race day. I plan out my week in order to fit in all of my runs accordingly and stress when life gets in the way. When race day gets here I worry about missed runs when a child was sick and it just would't work to go, or even worse I was sick and couldn't fake it enough to get out the door. I get to the starting line thinking through long runs of past and head off with the crowds. I realize this isn't exactly healthy but it keeps me focused and I can't quite let it go. Although I do have to say, my husband has chilled me out some. He calmly reminds me of the longs runs I have accomplished and diverts my focus away from the ones that I didn't get to check off the list.
Now I am a month away from a marathon that I find myself completely untrained for. I spent the last few months worrying about family, kids, and health problems. I have no training schedule taped to my mirror and no drive to head out on a 20 mile solo run. I know I have a strong enough base that I can finish, but is that enough? Today I sent my husband out on a nice long trail run with a smidgen of guilt. I should be wishing it was me getting in a nice long run this morning, instead I have happily put mine off til next week. Here is to hoping I get my mind wrapped around that long run looming ahead and I have a smile (or at least not a look of dread) as my feet hit the road.

Friday, September 4, 2015

Introducing Fit Fridays

I am so excited to announce something fun and new for Fridays!
Let me introduce you to Ruthie from Cooking With Ruthie and her amazing cooking skills. I have had the opportunity to train Ruthie since 2008. While continuing to do the gym thing we have also ran a marathon together and became great friends through it all. Ruthie let's me push her to new limits over and over, I love watching how hard she works!

Ruthie and I have decided to come together, combine our talents and knowledge to bring you Fit Fridays!

What do I mean by Fit Fridays? Ruthie will bring a great healthy recipe for you, I will bring you fitness tips, and together we will have a fantastically Fit Friday!

So join us every Friday here or at Cooking with Ruthie to get new healthy recipes and fun fitness tips!

Happy Fridays to all!

Love-
Nichole and Ruthie

Wednesday, September 2, 2015

Core!

Why should we care about our core? Because it is your foundation for every real life movement you do. There is no way to go through life without using it, unless you recently signed up for that NASA study requiring you stay in bed for months. 
Because we are constantly engaging our core it gets used a lot. All of your olympic power lifts use it, and while I do love doing snatches and overhead squats I still like to work my core.
Here is are six great core moves to add to your next workout.

 1) Plank (with or without the added weight): I know every one thinks that holding a plank for 10 minutes is the goal. It isn't. Once people start aiming for those long goals everything goes to pot. Instead focus on holding perfect form.
 2) V-Ups: Straight legs and flat back, hinging from your hips. If you need to modify this bend your knees to shorten your lever.
 3) Star Bursts: Start laying down with arms straight out. Coming up you are going to touch your toes with your opposite hand.

 4) Side planks: Keep your shoulder straight over your wrist. If you need to modify feel free to drop down to your elbow, but still keep that shoulder and upper arm in straight alignment.



  5) Supermans: this is going to help strengthen that low back. If it hurts to hold in this position go through the motion slowly without holding.








6) Russian twists: this can be done with or without weight. Balance on our rear with a flat back and add a smooth twist.


There you go! Add and enjoy!