You might love your abs, or you might love burying them under a baggy shirt --but either way, we know you want to work them. Week after week, you all pick ab workouts more than any other type on MoveMeFit. So to salute your ab loving dedication, we are bringing you Flat Abs Fridays. Each week, we will post a new workout that will help you get that bathing suit ready body by summer.
We are kicking off Flat Abs Fridays with a 7 Minute Flat Belly Workout. You don't need any equipment for this workout; all you need is 7 minutes. If you are up for the challenge, can you repeat this?
Squat and Reach
Push Up Rotation
You asked for more ballet and barre workouts, so here you go! We are excited to welcome trainer
Asta Bazeviciute of Ballet Body Sculpture to MoveMeFit. Her unique ballet based workouts are perfect for those looking to create a graceful posture and body line. Using techniques from classical ballet, Pilates, stretching and Neuro Linguistic Programming, these workouts will help you form a powerful mind and body connection for immediate and lasting results. Asta has been featured in Elle, Harper's Bazaar, Vogue, Tatler and Women's Health.
Try out these two 20 minute sequences -the first will give your full body a ballet blast and the second will focus on elongating and defining your upper body.
Ballet Blast Express With Ballet Body. A full ballet body workout with trainer Asta Bazeviciute class to tighten, lengthen, tone your full body! This 23-minute sequence is made up of intense, fun and very effective classical ballet moves. The routine includes a warm up, ballet barre exercises, and relaxing stretches for you to enjoy and love your body!
Elegant Posture, Arms & Back with Ballet Body. Create perfect posture & feminine ballerina arms with this 19-minute sequence from trainer Asta Bazeviciute. A graceful ballet workout designed to give you toned, lengthened, elegant, arms and a beautiful back. This routine involves low impact, artistic exercises with high impact results.
How trendy are your workouts? No, not what you are wearing to workout, but the actual workouts you are doing. Each year, the ACSM Health & Fitness journal conducts a study on the top worldwide fitness trends. Get ready for burpees, squats, planks and push-ups in 2015!
Topping this year's list? Bodyweight workout, followed by high intensity interval training (HIIT). What's not so hot? Zumba has been making a steady decline each year and fell out of the top 20 this year. Indoor cycling, stability ball and Pilates also have fallen out of fitness fashion.
Curious to know more? We've included highlights from ACSM's summary below:
1. Body Weight Training: Appearing for the first time in the trends survey in 2013 (at no. 3) was body weight training, and it has taken over the top spot from last year’s first-time entry high-intensity interval training. Body weight training uses minimal equipment making it more affordable. Not limited to just push-ups and pull-ups, this trend allows people to get “back to the basics” with fitness.
2. High-Intensity Interval Training (HIIT): HIIT involves short bursts of activity followed by a short period of rest or recovery. These exercise programs are usually performed in less than 30 minutes.
3. Educated and Experienced Fitness Professionals. Given the large number of organizations offering health and fitness certifications, it’s important that consumers choose professionals certified through programs that are accredited by the National Commission for Certifying Agencies (NCCA), such as those offered by ACSM. ACSM is one of the largest and most prestigious fitness-certification organizations in the world.
4. Strength Training. Strength training remains a central emphasis for many health clubs. Incorporating strength training is an essential part of a complete exercise program for all physical activity levels and genders. (The other essential components are aerobic exercise and flexibility.)
5. Personal Training. More and more students are majoring in kinesiology, which indicates that they are preparing themselves for careers in allied health fields such as personal training. Education, training and proper credentialing for personal trainers have become increasingly important to the health and fitness facilities that employ them.
6. Exercise and Weight Loss. In addition to nutrition, exercise is a key component of a proper weight loss program. Health and fitness professionals who provide weight loss programs are increasingly incorporating regular exercise and caloric restriction for better weight control in their clients.
7. Yoga. Based on ancient tradition, yoga utilizes a series of specific bodily postures practiced for health and relaxation. This includes Power Yoga, Yogalates, Bikram, Ashtanga, Vinyasa, Kripalu, Anurara, Kundalini, Sivananda and others.
8. Fitness Programs for Older Adults. As the baby boom generation ages into retirement, some of these people have more discretionary money than their younger counterparts. Therefore, many health and fitness professionals are taking the time to create age-appropriate fitness programs to keep older adults healthy and active.
9. Functional Fitness. This is a trend toward using strength training to improve balance and ease of daily living. Functional fitness and special fitness programs for older adults are closely related.
10. Group Personal Training. In challenging economic times, many personal trainers are offering more group training options. Training two or three people at a time makes economic sense for the trainer and the clients.
Today is not over yet! You can still get your #WednesdayWorkout in!
Work all the muscle groups in your body in this cardio body-sculpting workout. Stephanie Levinson begins with cardio to elevate your heart rate, then moves into toning exercises. Do this workout on its own, or mix it in as part of a series. You can do this workout using the floor, or use a step to increase the intensity.
Look what we made! Heart shaped raw chocolates from a recipe we found on The Rawtarian.
This simple raw chocolate recipe combines a few simple ingredients into chocolate shapes for freezing.
1. If coconut oil is hard/solid place it oil in a bowl. Then place bowl inside a BIGGER bowl that is filled with hot water so that it will melt. Don't mix them together, though! You just want to liquify the pure coconut oil for use in this raw chocolates recipe.
2. Blend all raw chocolates recipe ingredients together in a blender until smooth. Must use a blender!! (Hand mixing or whisking will not be enough to properly combine the ingredients.)
3. As fast as you can, place chocolate mixture in chocolate molds to be set in the freezer (or pour into a small glass baking dish to set in the fridge until set). Do not let it sit! (Ingredients will seperate if you are too slow.)
4. Freeze for at least 3 hours (ideally longer).
5. Once frozen, enjoy! (If not using molds, cut into bars after they are solidly frozen.)
FYI - Your chocolates must be kept in the freezer all the time, otherwise they will melt :)
Tip: You must be ready to pour these into your molds immediately after blending! Do not let the recipe sit at all, or it will separate. Speed is of the essence!
This simple raw chocolates recipe was contributed by Ashley Kent. Visit her and like her Raw and Radiant Facebook page for raw love and more simple, raw recipes like this raw chocolates recipe!
Ashley's tip for an even better raw chocolates recipe:
"You can also add in chopped almonds, pecans, coconuts, goji berries, raisins or which ever else your heart desires."
That’s it! So simple, so tasty, and a perfect way to keep instant sugar-fixes on hand for those emergency moments.
Tried the new acai cafe on Polk Street today: Basik Acai (they have to be good since they originate from Hawaii) after a sweaty class at Burn Pilates SF.
Grabbed the Banyan Bowl - which was awesome - that's almonds, hemp seeds, honey, granola, banana, and bee pollen on top of a blend of peanut butter, cashew milk, and acai! Yum!
1. Combine in blender and blend.
2. Top with granola, remaining banana, papaya, cashews, goji berries, and pomegranate seeds.