Flat Ab Challenge Week 2

One week done! Onto week 2. I hope you are all feeling terrific and really focusing on what you are putting into your body and how you are promoting strong abdominals in your activities of daily life.

I have new exercises for you this week. Last week, a few people came to me and commented that they didn't know how they were supposed to perform the last group of exercises. In the video, to keep it short, I show you each movement and the basics of how to do them. After you know what you are doing, pause the video and perform one set of each of the movements for 30-60seconds/movement. It should take between 2:30-5 minutes total. After you finish, rest for thirty seconds and repeat the set. Please remember: This is your workout. Only perform the movement for the amount of time that you can keep proper form. Also, take breaks and grab water if you need it. If you want to make it more challenging, come to a class! If you have pain associated with any of these exercises, either modify or substitute for another exercise. Sometimes, it is difficult to find an exercise that works the same muscles if you need to substitute. Feel free to email me and I can send you some suggestions: pureawesomenesspilates@gmail.com.

https://www.youtube.com/watch?v=q3xpTBuz9Uc&feature=youtu.be

Try to add 10-15 additional minutes of cardio to your current activity every day. Remember, always strive to improve!

Food wise: Did you know that almonds help decrease belly fat? They fill you up with healthy fats that help burn flab and build muscle! Here's a recipe from Self.com that helps promote flat abs. This specific recipe only makes one serving, so if you are making it for more than yourself, be sure to multiply the recipe.

Black Bean and Almond Pesto Chicken

INGREDIENTS

1/4 cup packed fresh basil
2 tablespoons slivered almonds
2 tablespoons canned black beans
1 clove of garlic, chopped
2 teaspoons extra light olive oil, divided
1/4 teaspoon salt, divided
1 boneless, skinless chicken breast (about 6 oz)
1/2 large zucchini, thinly sliced
1/4 cup cherry or grape tomatoes, quartered
1/2 cup cooked brown rice (left over from Tuesday's dinner)

PREPARATION

In a mini-chopper, blend basil, almonds, beans, garlic, 1 tsp oil and 1/8 tsp salt until mixture is combined but chunky. Heat oven to 400°. Heat a small ovensafe skillet over high heat. Add remaining1 tsp oil. Sprinkle chicken with remaining 1/8 tsp salt. Cook chicken until it browns, 2 to 3 minutes. Move chicken to one side; add zucchini and tomatoes. Top chicken and vegetables with pesto. Cover and bake until chicken is cooked through, 12 to 14 minutes. Cool 5 minutes, then slice chicken. Place rice in an airtight container; top with chicken and vegetables and refrigerate until ready to serve. When ready to eat, microwave on high 2 to 3 minutes.