9 Killer Moves to TRY NOW

Short on time? Try these 9 killer moves to help kiss that belly fat goodbye!

  1. Lunge Twist

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Targets: Abs, obliques, butt, quads

  • Stand with feet hip-width apart, knees slightly bent, elbows bent 90 degrees by hips.
  • Lunge forward with right leg and rotate torso and arms to right.
  • Rotate back to center as you quickly push off right foot to return to start.
  • Do 16 reps, alternating sides.

     2.  Step Hop

Targets: Abs, butt, legs

  • Stand with feet hip-width apart, knees slightly bent, hands on hips.
  • Step forward with right foot, then lift left knee to hip level as you hop straight up on right leg.
  • Land with feet together.
  • Do 16 reps, alternating sides.

 3.   Mountain Climber

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  • Start in a plank position (on hands not elbows)
  • Slowly move your right knee towards the center of your body towards your chin. Hold for three seconds. Place feet back together and repeat with the left knee.
  • Increase your pace slowly for 30 secs.

4.   Lunge Reach

Targets: Shoulders, abs, butt, quads

  • Stand with feet hip-width apart, knees slightly bent, arms by sides.
  • Lunge forward with left leg, bending both knees 90 degrees, and reach arms toward floor.
  • Explosively push off left leg to return to starting position and lift arms straight overhead.
  • Do 8 reps. Switch sides; repeat.

5.  Hands Up Hop

Targets: Arms, abs, butt, legs

  • Stand with feet hip-width apart, knees slightly bent, hands on hips.
  • Step forward with left foot and simultaneously lift right knee to hip level as you hop straight up on left leg and extend arms overhead.
  • Land with feet together, hands on hips.
  • Do 20 reps, alternating sides.

6.  Body Blaster (aka. Burpee)

 

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  • Start in a plank position (on hands not elbows)
  • Hop both feet to your hands. Stand up and Reach for the sky.
  • Place hands back on ground and hop back into a plank.
  • Repeat 10 times

7.  Jumping Lunge

 

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Targets: Arms, abs, butt, legs

  • Stand with feet hip-width apart, knees slightly bent, arms extended overhead.
  • Lunge forward with left leg, bending both knees 90 degrees.
  • Jump straight up, switching legs in midair, so that you land in a lunge with right leg in front.
  • Do 12 reps, alternating sides.

8.  Squat Jump

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Targets: Arms, abs, butt, legs

  • Stand with feet shoulder-width apart, knees slightly bent, hands by sides.
  • Squat, keeping knees behind toes, then jump straight up, lifting arms overhead.
  • Land in a squat with arms overhead.
  • Lower arms by sides.
  • Do 12 reps.

9.  Plank Jacks

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  • Start in a plank position (on hands not elbows)
  • Hop both feet out to the side and back in towards each other without moving your hips.
  • Repeat 20 times

**TRY TO MAKE IT THROUGH ALL 9 MOVES WITHOUT STOPPING!!**

It’s FALL Y’ALL

If this BEAUTIFUL weather we have been having lately is any indication…FALL is upon us.

So it is time to swap Watermelon and Corn for Apples and Broccoli.

What else is in season you ask??

WELL….

Cauliflower

Beets

Brussel Sprouts

Cabbage

Carrots

Celery

Grapes

Figs

Greens

Mushrooms

Parsnips

Pears

Pomegranates

Potatoes

and…

Squash

Just to name a few…

So pick up the kids, head to the farm or local farmer’s market and start cooking!!

Need a little inspiration?

Check on DETOXINISTA’S awesome NO-SUGAR Applesauce!

SLOW COOKER APPLESAUCE (NO ADDED SUGAR)
Author: Detoxinista.com
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INGREDIENTS
  • 3 lbs. apples (Fuji, McIntosh, Jonathan, etc.)
  • ½ cup water
INSTRUCTIONS
  1. Prepare the apples by slicing and coring them– no need to peel, unless you want to.
  2. Place the sliced apples and water in the bowl of your slow cooker, then cover and set to cook on low for 6 hours, until the apples are very soft. (If you have a VitaClay, like I do, it only takes 2 hours on the “stew” setting.)
  3. Use an immersion blender to puree the applesauce, or transfer the apples in batches to a blender and (carefully!) blend using a dishtowel to cover the vent at the top. If you’re using a Vitamix, or another high-speed blender, be careful not to over-blend this sauce– it can become too smooth very quickly. Store the applesauce in the fridge for a week, or freeze for up to 6 months.

**THE FITgals RECOMMEND ADDING CINNAMON TO THIS RECIPE

Or how about Doris Choi’s Mushroom Pizzas

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Portobello Mushroom Pizzas

(for lovely bite sized hors d’oeuvres, use cremini mushrooms. Seriously cute. )

Two large roasted Portobello mushrooms, see recipe below

1/2 cup tomato sauce, homemade or store-bought

1 cup shredded, roasted Brussel sprouts, see recipe below

1/2 cup shredded semi soft goat cheese (mozzarella, cheddar or gouda)

Preheat oven to 400 degrees.

Place mushrooms on a baking tray.

Spoon tomato sauce over mushrooms, add Brussel sprouts and top with cheese.

Bake for 5 minutes until cheese is melted.

Roasted Portobello Mushrooms

3 tbs avocado oil (or oil of your choice)

2 tbs tamari or liquid aminos

2 to 3 garlic cloves, minced

few sprigs thyme

pinch crushed red pepper flakes

s/p to season

Preheat oven to 400 degrees.

In a bowl, whisk all ingredients together.  Drizzle the mushroom cavities with marinade  and flip over so caps are facing up (this allows the marinade to flavor the mushrooms without drying out) 

Bake for 10 to 12 minutes. 

Shredded Brussel Sprouts

2 cups Brussel sprouts, shredded

2 tbs avocado oil (or oil of your choice)

2 garlic cloves minced

1 tsp thyme sprigs

s/p to season

Preheat oven to 400 degrees.

Place Brussel sprouts on a baking tray. Drizzle with oil, add garlic, thyme, salt and pepper.

Bake for 10 minutes until Brussel sprouts are slightly browned.

Step AWAY from the SUBWAY Turkey Sandwich….

25 of the most popular fast food/”fast casual” restaurants are getting called out for high levels of antibiotics in the meat they serve according to the “Chain Reaction” report by Friends of the Earth, the Natural Resources Defense Council and four other consumer interest, public health and environmental organizations

Can everyone join us in saying “EWWWWW!!!”

Ok – so why is this a problem? According to an article on CNN, “When livestock producers administer antibiotics routinely to their flocks and herds, bacteria can develop resistance, thrive and even spread to our communities, contributing to the larger problem of antibiotic resistance,” the authors wrote in the report, which was released Tuesday. “The worsening epidemic of resistance means that antibiotics may not work when we need them most: when our kids contract a staph infection (MRSA), or our parents get a life-threatening pneumonia.”

The U.S. Centers for Disease Control and Prevention and the World Health Organization have repeatedly warned about the not-far-off public health threat of antibiotic resistance. The CDC estimates at least 2 million Americans contract antibiotic-resistant infections every year, and that 23,000 die as a result.

“A post-antibiotic era — in which common infections and minor injuries can kill — far from being an apocalyptic fantasy, is instead a very real possibility for the 21st century,” the WHO cautioned in a 2014 report.

How did your favorite chain fare? Check out the list of restaurants and the grades here, but, spoiler alert: While Chipotle and Panera Bread received an “A”, other VERY popular chains like Starbucks, Subway, Outback Steakhouse, and Domino’s received an “F”. So you may want to think twice about what you are grabbing for lunch today…

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It is also worth noting that the grades did not reflect the use of hormones found in the meat, but that the report’s authors said they also asked restaurants about use of hormones in meat and poultry supply chains out of concern that meat producers might increase use of those growth-promoting drugs as they phased out antibiotics. The use of hormones raise animal welfare concerns and possible human health risks as well.

Basically – even if a restaurant advertises “antibiotic free” meat, that DOESN’T mean it is HORMONE free…

This supports our mantra to COOK as often as possible: pack lunch, bring snacks for car trips and long flights, and choose veggie options whenever you are stuck eating at a restaurant that does not advertise it’s commitment to “antibiotic and hormone free” meat. And commit to cooking meat that is free from antibiotics and hormones in your own home.

Join the conversation! Will this report change your ordering habits??