Hey guys! I can see many of you are crazy about Nakd bars like me. If you haven’t checked out my giveaway already then you can enter here. Good luck to you all! 🙂
I’m really loving my new work out routine at the moment, especially my cardio sessions. Although I do all over body toning twice a week I really want to focus on my abs. I want them to be flatter, more defined and lean. This I know is going to take some time and the cardio is essential for more defined abs. We all have six packs, its just that we have to work out hard enough to let them show through. So alongside my cardio days at the gym I have formulated a 15-20 minute abs work out based on some moves by Tracy Anderson and from magazines I have read:
stomach crunches with straight legs x 30
butterfly crunch x 30
plank hold for 30 seconds working up to a minute
plank hold for 10 seconds, knees to the floor, resume plank position for 10 seconds x 2
reverse crunches x 20
across the body crunches x 15 each side
stomach crunches with alternating leg raises x 30
frog crunches x 20
v-sit holds x 3
I’ve been doing this work out since the beginning of the month and with all the cardio and cleaner eating I am slowly starting to see very small changes. I really hope it is effective, but we shall see…
Yesterday I woke up bright and early to get in my toning workout and some extra ab work. For breakfast I made a yoghurt bowl using some organic vanilla yoghurt from my stash. To the yoghurt I added some Rude Health Early Bird Muesli, a chopped banana, dried fruit and nuts and some Yeo Valley apple and berry compote.
Lunch was just a simple bowl of pumpkin soup. You’ve seen it all before so I didn’t bother taking a pic. I also ate a oat cake and sunflower seed butter sandwich with some fruit.
Mid afternoon I was feeling a little peckish so nibbled on two Tropical Fruit Baby’s and two pears:
I’m loving these things at the moment and the best thing is that they contain no added sugar, only the natural sugar in the dried fruit.
Tropical Fruit Baby’s
1 cup of chopped dates
1 tsp of coconut oil
1 tbsp of desiccated coconut
1/3 cup of chopped dried mango
They only contain four ingredients but these little things are packed with flavour and will certainly quench any sweet cravings. I think I want to experiment with some other flavours, maybe a peanut butter baby? I’m on it! 🙂
Before I got home I couldn’t resist popping in to my local independent health food shop. I picked up some old favourites and some new stuff that I cannot wait to try…
My little stash includes some Lizzi’s Granola in pink apple and cinnamon, hazelnut almond milk, basil tofu, almond butter, ume plum seasoning, Plamil dairy free orange chocolate and some Organica vegan dark chocolate with hazelnuts. I can’t wait to get stuck in to these goodies, especially the chocolate. 🙂
Dinner was a yummy curried veg fest with green split peas and soya beans with a few slices of low fat naan bread:
For dessert I couldn’t resist the temptation of the Organica dark chocolate that I picked up. At 525 calories for the whole bar, I decided to have almost half…
…that’s around 250 calories for all that chocolate! 😀 It’s so tasty and is organic, gluten free, vegan and contains no nasty GM’s. I was tempted to go back for more, but somehow managed to drag myself away. Have you tried Organica chocolate before?
This morning was an early start as I made my way to my spinning class. Before I left I had a lovely bowl of oats made with hazelnut almond milk, a pear, macca powder, milk thistle and dried fruit, which I then topped with some peanut butter.
I love putting peanut butter on top of my oats. It goes all gooey as it melts into the oats…yum!
Today’s class was just as great as last week and I think I have got the hang of it now. After spinning I continued my workout with 15 minute on the cross trainer, 15 minutes on the step machine and 15 minutes on the treadmill. I snacked on a lovely pot of sliced kiwi and fresh blueberries with a soya milk and gingerbread drink (like a latte but without the coffee).
Lunch was a monster salad and an apple. The salad consisted of mixed salad leaves, green split peas, cannellini beans, cherry tomatoes, carrots and cucumber. I topped this with a huge serving of my Red Pepper Hummus:
I love making my own hummus it’s so easy and I really should do it more.
450g of tinned chickpeas
2 tbsp of tahini
1/2 roasted red pepper
5 piquant peppers
1 tsp of seasoning
This was a simple case of blitzing everything up in the food processor. I retained the drained liquid from the tinned chickpeas to make the hummus smoother an a little looser.
Mid afternoon I ate a Yeo valley Toffee yoghurt pot topped with some pink apple and cinnamon granola with a pear:
Dinner tonight was left over vegetable stew topped with some basil tofu. I also ate two apples and a pear.
Remember to check out my giveaway it ends on Saturday!!!
Do you have an abs work out that you follow? What kind of results have you seen?