The Question of the Week

What is a Reverse Ab Crunch?

First let me say I am glad so many of you are reading my blog and encouraged to try out some of my routines.  However it seems a few of you are stumped by the Reverse Ab Crunch.  So I felt why not write a little something about it and give a few photos for your crunching pleasure.

Lie on the floor on your back
Arms by your side palms down
Knees bent about 90 degrees
Bring knees toward your nose by performing a crunch within the lower ab section.



For more intensity:
Lie on the floor on your back
Arms by your side palms down
Lift legs so they are straight up in air soles of feet towards the ceiling.
Press feet up towards the ceiling while using the same lower ab muscles as above.



If using a bench:
Lie on the bench on your back
Hold on to the bench just above your head
Knees bent -feet on the bench - about 90 degrees
Bring knees toward the nose, however holding onto the bench you can probably go a little deeper



Same position as the above photo with Legs lifted in the air. Don't fall over the bench.

You can also use a stability ball for more work between your legs with bent knees or with straight legs:

                   



You can also hold a bodybar behind your knees:

Happy Crunches to You.  Hope this answers your questions and has you ready for Sexy Summer Abs!  

Until next time, 

Taj

photos:  https://www.google.com/search?tbm=isch&hl=en&source=hp&biw=1967&bih=914&q=reverse+abdominoplasty&gbv=2&oq=reverse+ab&aq=1&aqi=g6g-S4&aql=&gs_l=img.1.1.0l6j0i24l4.1329l4984l0l9150l10l10l0l1l1l0l121l693l8j1l9l0.frgbld.#hl=en&gbv=2&tbm=isch&sa=1&q=reverse+abdominal+curl&oq=reverse+abd&aq=1&aqi=g4g-S4g-mS1&aql=&gs_l=img.1.1.0l4j0i24l4j0i5i24.6450l9470l0l11892l11l11l0l0l0l1l128l1220l1j10l11l0.frgbld.&pbx=1&bav=on.2,or.r_gc.r_pw.r_cp.r_qf.,cf.osb&fp=ba3c2e6b77e9f621&biw=1967&bih=914

Day 15 of New Year New You

WOW we have reached the halfway point!  Really 15 days have gone by that fast!  I almost feel like I could do a New Year New You Challenge for the year.  Well here we go!

My Day 14:  I worked all day from 8 AM to 6 PM teaching a yoga training.  So thankful for my group of attendees they really make time go by fast.  My breakfast was simple: Pumpernickel Bagel and Chiobani Yogurt.  Did you make the French Toast? I did get to clean out one cabinet today and had my TREAT from yesterday for dinner tonight:  Peach Cobbler with Ice Cream.  It was well worth it.

Ready, Set, Go - Day 15:

Fitness:
Today's forecast is 28 degrees.  Have I ever said how much I don't like winter?  Well today I'm giving you two options:

1.  Enjoy your home with an indoor workout.  You could do the Plyometrics from Day 6 and the Abdominal workout on Day 2 and/or the BLT workout on Day 11

For my football fans, feel free to get it done before the game!  And someone please text me with updates on the score, I will be working form 8 to 5.

2.  Don't mind going out - Try Bikram Yoga.  It might be cold outside but its Hot in there.  Member of Crunch? Give Hot Yoga a try today.  PLEASE take a change of clothes with you and make sure to dry off before going back out.

Food:
Given the weather, today is a Great day to make a SOUP!  I love soup when its cold outside.

Never made soup before?  Not sure what to use?  Looking for some healthy options?
Cooking Light offers 101 healthy soup recipes for you to choose from.  There's bound to be one you'd enjoy.

Are you a visual person?  Try checking out one of the Food Channels like Food Network for ideas.

Let me know what you picked!


Self Growth:
Its time to reflect and track your success!  There is nothing more motivating then seeing your accomplishments.  We are 15 day's into a 31 day challenge, take a quick peek at your progress.  Check off each day that you've worked out or followed my Food and/or Self Growth tips.

Notice the habits you have created without trying so hard.  Don't look at the days you missed and say "I knew I couldn't do this or how can I catch up now?" Embrace the days you did something! Smile and say to yourself: "Wow that's more time than I usually dedicate to myself and I'm looking forward to what the next 15 days has to offer."

This challenge is all about taking steps to make change and doing that one day at a time.  Each day presents an opportunity for a new you in mind, body and soul.  You've already proven anything is possible by reading this right now!


Until Tomorrow,

Taj


photo: http://www.flickr.com/photos/pedromourapinheiro/2307665224/sizes/s/in/photostream/

Day 3 of New Year - New You

I am feeling good, hope you are too.

My Day 2:
Since I am training for a half marathon in a few weeks my fitness outcome was good and hopefully helped to combat some of the extra calories I am taking in.  Finished a 4 mile run.  Went for 1 mile walk with the Hubby this morning.

Keep journaling and lets begin Day 3 together.

Fitness: 
Find time to do 30 minute Ab workout, if you normally do 30 minutes then make it 45 minutes today. This can be done at home or in the gym.  You can do it in intervals for example five minutes at a time or spilt it in half.

Here are some of my favorite Ab exercises that will add up to 30 min:

• Plank for 30 seconds on hands or forearms
• Side plank on the right side 30 seconds
• Side plank left side 30 seconds
• Repeat the above sequence twice = total time worked 4.5 minutes
• 30 Second Break
• 1 Min of traditional Ab Crunches
• 1 Min of Ab Crunches with legs in the air (to intensify lower legs about 45 degrees to modify bend knees)
• 1 Min of Ab Crunches side to side while bicycling the legs
• Repeat the above sequence twice = total time worked 14 minutes
• Back to plank on hands or forearms, bring knees to outside of elbow for 1 minute 
• 30 Second Break
• Plank on hands or forearms, bring knee to opposite elbow by twisting for 1minute
• 30 Second Break
• Repeat the Above sequence twice = total time worked 23 minutes
• Lying on back lifting legs up so you can see feet, dropping one leg down and back up at a time  for 1 minute
• Same lying down position, lower legs as much as comfortable for your back perform swimmer kicks for 1 minute (the lower to the floor the more intense)
• 30 Second Break
• Repeat above sequence twice = total time worked 30.5 minutes

Food:
Do you habitually skip breakfast, including today?  How about adopting one of the following suggestions to fuel the mind and body.  Remember Breakfast is THE most important meal of the day.  Feel free to read my blog regarding breakfast posted August 3rd. 

• Keep Oatmeal packets at your desk
• Kellogg's Cereal bars are a tasty and get a Grade A for nutrition 
• Bring a container of protein to the office or throw a zip lock in your bag that you can mix with water or juice to help give you a boost.  GeniSoy gets a Grade A and is high in protein
• If you have to stop at McDonald's on your way in get the oatmeal with fruit vs the a bagel with cream cheese

For those who never skip a meal do you find yourself eating the same thing for breakfast?  If your breakfast seems to be Carb heavy, try adding some fruit: apples, grapefruit, strawberries, cherries, oranges, kiwi, melon and grapes provide lots of vitamins and minerals to give you energy. 

Or try this smoothie: 

• 1/2 cup orange juice
• 1 banana
• 6-7 frozen strawberries
• 4-5 slices frozen peaches
• 5-6 frozen blueberries
• 6-7 ice cubes
• fresh mint (optional)
• dash of nutmeg (optional)
• 1 tsp. honey (optional)

You can add ice to smoothie as desired.  Use mint, nutmeg and or honey once your finished blending the fruit. 

Self Growth:

Take a time out today!   No you aren't in trouble.  Most of us listen to music on the way to work but once we get there we seem to be glued to the computer and the desk. Usually eating at the desk because we have so much today.   Today step away from your desk have lunch in a restaurant, enjoy your food, go by yourself and just have a moment to Breath and regroup so you can go back refreshed.

Until Tomorrow

Taj 

photo: http://www.flickr.com/photos/xtianyves/3252147631/sizes/s/in/photostream/