100 crunches...oh my!

The It'll-Hurt-to-Laugh-Tomorrow 100-Rep Crunch Workout

April 12, 2016 by Jenny Sugar

 

 

You want strong, defined abs, and you're willing to work hard for them, right? Then get on the floor and bust out this 100-rep crunch workout. This circuit involves five crunch variations. Do 10 reps of each and repeat this 50-rep circuit twice.
Or for an even more intense ab-burn, do each exercise for 20 reps and do all 100-reps at once. If this is more than your abs can handle, just do five reps of each and repeat that 25-rep circuit four times, taking breaks when you need to.
 

Crunchy Frog

 

• Begin sitting, balanced just behind your sits bones, and rock back slightly to lift your feet off the floor; gently pull your knees to your chest.
• Exhale, pull your navel to your spine, and lean back slightly as you open your arms to the sides and straighten your legs.
• Inhale and return to the starting position to complete one rep.
• Perform 10 reps.

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V Crunch

 

• Lie on your back, and lift your legs and arms up so they are extended toward the ceiling. Lift your upper back off the floor, reaching your hands toward your feet.
• Lower your legs toward the floor while reaching your arms overhead, keeping your shoulders off the mat and your lower back pressed into the mat.
• Repeat the crunch motion to complete one rep.
• Do 10 reps.

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Bicycle Crunches

 

• Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs). Interlace your fingers, and put your hands behind your head.
• Bring your knees in toward your chest, and lift your shoulder blades off the ground.
• Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
• Now switch sides, and do the same motion on the other side to complete one rep (and to create the "pedaling" motion).
• Do a total of 10 reps.

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Reverse Crunch

 

 

• Lying on your back, lift your legs in the air with your knees bent. Place your hands on the floor beside you.
• Without momentum, use your lower abs to slowly curl the hips off the floor and into your chest. Slowly lower them back to the starting position.
• This counts as one rep.
• Perform 10 reps.

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Butterfly Crunch

 

• Lie on your back with your knees open and the soles of your feet together (in a butterfly position). Lengthen your arms overhead so they are resting on the floor.
• Exhale and bring your hands and knees toward each other, performing a full-body crunch. Your shoulder blades should be off the mat as you perform a small reverse crunch, lifting your pelvis a bit off the mat. Hold this position for a moment, and really feel your abs squeezing.
• Slowly lower your arms and feet back to starting position to complete one rep.
• Do 10 reps.
• You're halfway there! Repeat this 50-rep circuit once more. Then reward your efforts with the stretch below.

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Cobra Pose

 

 

After working your abs so thoroughly, roll over onto your belly and do this stretch — it'll feel sooo good.

• Lie on your stomach and bring your legs together so your knees are touching. Extend your arms straight out in front of you.
• As you lift your head up off the ground, slowly walk your hands in, keeping your hips and thighs on the ground, but gently arching your lower back. Walk them in as far as you want, keeping your elbows slightly bent. If your back is really flexible, you can begin to straighten your arms.
• Actively roll your shoulders back and down away from your ears, elongating your neck. Keep looking in front of you, or if you want more of a stretch, drop your head back between your shoulder blades.
• Stay here, opening through the chest, making sure to relax all your muscles (don't clench your butt). After five deep breaths, slowly lower your chest back to the ground. Lay your arms next to the sides of your body and bring one cheek to the ground.

50 tricks

50 Best Weight-Loss Tips

March 26, 2016 by Jenny Sugar

                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                     

What to know the one secret to losing weight? The secret is — get ready for it — there is no one thing that does it. It's a lot of little things that add up to big results. And here are some ideas.

                                                         

1. Follow the 80/20 rule, which means eating clean 80 percent of the time and indulging a little 20 percent of the time.
2. Every time you get an urge to eat when you're not hungry, do 10 push-ups.
3. Choose a whole-wheat wrap instead of two slices of wheat bread.
4. Chew gum while cooking to keep from snacking.
5. Keep cut-up fruits and veggies in the fridge to grab for snacks or easy meals.
6. Sit on a yoga ball instead of a chair to work your core. Or get one of those standing desks.
7. Eat in front of a person rather than a screen. It cuts down on mindless eating and makes you more accountable for each bite.
8. Make 150-calorie nonperishable snack packs to keep in your purse, gym bag, and office drawer. Nuts are a great option since they keep you fuller longer and boost your metabolism.
9. When making cookies, bake half the batch and scoop the rest into ice-cube trays. When your sweet tooth kicks in, pop out one and bake it to satisfy your craving without breaking the calorie bank.
10. Use veggies like carrots, roasted spaghetti squash, or zucchini in place of spaghetti.

11. Halfway through your meal, stop and drink some water and decide if you're really hungry for the rest or if you're just eating it because it's on your plate.
12. Don't just stand there! Do squats while brushing your teeth, calf raises while standing in line, or lunges while chatting on the phone.
13. Add protein powder to sweet recipes (like these Rice Krispies treats) to boost the nutrition.
14. Keep weights in the living room so you can do some reps while watching TV.
15. Instead of cream cheese or butter on bread or bagels, spread almond or peanut butter. The healthy fats satiate hunger and can decrease belly fat.
16. Choose wet snacks such as melon, peppers, cherry tomatoes, or celery. Their water content will fill you up and prevent bloating.
17. Make your own low-fat ice cream using frozen bananas and peanut butter or luscious cherries and chocolate.
18. When nature calls, use a bathroom on a different floor to make you use the stairs.
19. Swap out your hamburger patty for a veggie burger.
20. Add veggies to baked goods. You'll never even taste the zucchini in these brownies or the chickpeas in these chocolate doughnuts.

                                                    

21. Pack five salads on Sunday night so healthy lunch for the entire week is already made.
22. When baking, swap out the butter for one of these replacements.
23. Do one of these 10-minute videos right now.
24. Skip ordering pizza and make one of these crusts at home: gluten-free sweet potato crust, a quinoa basil crust that's also gluten free, or this low-carb cauliflower crust.
25. Cut veggies into larger-size chunks. The more chewing you have to do, the slower you'll eat, allowing your brain to recognize the "I'm full" sensation.
26. Add fiber-rich greens, avocado, chia seeds, flaxmeal, and berries to your smoothie to satiate hunger for hours.
27. Keep snack centers in the fridge and cupboard to avoid grazing and eating out of containers.
28. Spread hummus, mustard, or pureed roasted red pepper on sandwiches instead of mayonnaise.
29. Muscle mass burns more calories, so include three 20-minute strength-training sessions each week.
30. Ask for your entrée to be served on a bed of greens rather than a bed of pasta or mashed potatoes.

                                                     

31. Freeze pureed veggies and pureed beans to add extra fiber to sauces and soups.
32. Use your lunch break to work out and then eat later while working.
33. Pour almond milk in your cereal instead of skim milk.
34. Munch on an apple. It is full of fiber and works as a natural appetite suppressant.
35. Use silken tofu in place of cream for some recipes, such as this dairy-free chocolate mousse.
36. Keep a food journal and email it every night to a friend or family member. The accountability will keep you honest.
37. At the beginning of the week, prepare a big container of salad to keep in the fridge. If the salad is already made, you're more likely to get greens with your dinner.
38. Brush your teeth right after each meal and snack to avoid noshing on your co-worker's bowl of M&M's.
39. Before your entrée arrives, ask the waitperson to bring you a to-go container so you can package half to save for later.
40. Instead of using white sugar in baked goods, use fruit to add natural sweetness and hunger-satiating fiber. Try this banana muffin recipe or these date-sweetened cookies.

 

41. Double dinner recipes so you can have the leftovers for lunch.
42. Add an extra five minutes to your cardio routine.
43. When boredom, depression, or stress causes cravings, find a nonfood way to satisfy them, such as going for a walk, calling a friend, taking a bath, reading a book, or doing some yoga.
44. Put a big chalkboard up in the kitchen to jot down your weekly meal plan or one of these inspirational sayings.
45. Keep a reusable water bottle on your desk to sip often. Staying hydrated can satiate hunger and cravings, reduce bloating, and keep you more alert.
46. Once a week, snap a photo of yourself so you can see proof of your body changing. Weight-loss jars are also a great visual reminder of reaching your goal.
47. Add cooked whole grains to a salad to increase the fiber and protein and make the meal feel more satisfying.
48. Go open-faced to cut calories and carbs.
49. Make healthier versions of the treats you crave. These no-bake brownies are sure to satisfy your chocolate cravings.
50. Make sure you get at least seven hours of sleep each night. Being tired makes for skipped workouts and extra snacking.