Good morning! So, I have a pretty bad commute to and from work. It’s not difficult, but it takes for-ever! Door-to-door, my morning commute takes about 50-60 minutes; my evening commute is 60-70 minutes. It stinks, but I deal (aka books, magazines, iPod, etc.) This morning, however, my commute was insanely quick! I left my apartment at my usual time, but it took just 35-40 minutes! World record! The T was en fuego this morning, and it got me to work so quickly. It’s awesome, but darn it, I’m at work super early! I could have slept longer!
Today’s breakfast reminded me of a bag of trail mix with fun add-ins of various colors, shapes, and textures.
In today’s bowl:
- 1/2 cup dry oats
- 1/2 cup frozen raspberries
- 2 tbsp raisins
- 1 tbsp peanuts
- 1 tbsp ground flaxseed meal
- 1/2 tbsp sunflower seeds
- 1/2 tbsp sliced almonds
My trail mix bowl was delicious and filling— no need for a scoop of peanut butter today!
At work, I made myself a mug of French Roast coffee with almond milk and agave nectar (not pictured). My coffee is going down like water this morning! It might already be time for another cup!
I haven’t posted about Ab Class in weeks (well, months)! Sorry, guys! I’ve been basically rotating the same few ab exercises over and over again in class, but last night, I switched it up with lots of planks. Here’s last night’s 15 minute workout…
All exercises are timed for 45 seconds, unless otherwise noted.
- Plank (30 seconds)
- High to low plank
- Basic crunch – legs at 90 degrees
- Hip lift (reverse crunch)
- Alternating toe touches
- Plank (35 seconds)
- Bird Dog
- Plank (40 seconds)
- Leg lifts
- Lying side oblique crunches (both sides)
- Plank (45 seconds)
On Sunday evening during my Healthworks shift, a member asked for advice about how to flatten her abs. She said that she has been doing tons and tons of crunches, but nothing seems to help. She was frusterated, but also very determined to have a flat stomach!
What I recommended to her: Switch it up and work your abs in different ways! I told her about the transverse abdominis, which is the deepest abdominal muscle. It is a major muscle of the core, and its fibers run horizontally across your stomach to create a strong, flat, muscular girdle of sorts. The exercises that I recommended to her: planks, push-ups, and various exercises on a Bosu or stability ball. Also, I reminded her about the importance of cardio. Even if you build up your ab muscles, no one will see them under a layer of fat. (A healthy diet is key too!) The member was already doing cardio exercise (elliptical and treadmill) for 25-35 minutes, 3-5 times a week, so I suggested that she increase that amount of time by 10-20 minutes and work in some high-intensity intervals. Or prepare your stomach for the summer with a new exercise ball.
Question of the Day
How often do you work your abs? Do you love or hate doing ab exercises?