Medicine Ball Ab Exercises on Fox Mornings

Join Mike and I for some great medicine ball ab exercises from the latest Knox Fox Morning show. These exercises are designed to shape and tone that stomach! All you need is a medicine ball and a mat for these ab burning exercises.

Do you have a favorite medicine ball ab exercise?

Hot Booty Workout

Are you ready to tone and shape that tush? Well then be sure to check out this hot booty workout designed to give you a round, sexy bottom.

The Workout:

Complete 15 reps of each exercise circuiting through the workout at least 3 times.

Equipment:

• Resistance Band
• Stability Ball

The Exercises:

• Side Lateral Lunge
• Glute Kickband with a Band
• Wide Squat
• Lunge Hops
• Ball Hamstring Curl

A Guest Post By Amber Paley

We all want to be healthy as we age, and that’s probably one of the reasons you’re on this website. Here are some tips to ensure you are healthy now and later.

Take Care of Your Skin

Properly maintaining your skin isn’t just about vanity, it’s also about your health. Your skin provides protection to your body; it protects our internal body, controls our body’s temperature, and keeps substances harmful to our body from entering it. Given that, it is imperative that we keep our skin healthy. Ask any dermatologist how to maintain healthy skin and they’ll tell you this: LOTS OF SUNSCREEN and moisturizer. Sunscreen usage is key to maintaining healthy skin and it prevents skin cancers. Moisturizer helps replenish your skin, especially your top layer (the epidermis), and the layer of oil, i.e. the stratum corneum, that protects the epidermis. As we get older, our skin thins and becomes less protective to our bodies; it is thus important that we keep it as healthy as possible.

Eat Properly

This is one of those tips you hear constantly, but that’s because it is fundamental to your health. Your eating habits now are key to your health later. Eating meals high in fat causes the buildup of plague in your arteries. Imagine a sink drain with small amounts of cement being poured down it over time; that’s what the buildup of arteries looks like. However, avoid diets and the word, “diet.” You must make long-term life changes, not short-term, temporary ones. And be realistic; indulge in moderation every now and then so that you do not fall into bad eating habits due to depriving yourself of the foods you love.

Stay Active

Again this is one of those repetitive tips, but cardiovascular health and adequate muscles are important to your health later on. Staying active keeps your heart, arteries, and veins remain healthy, which are all integral to your health; not maintaining these organs and veins can lead to heart attacks and general heart problems, strokes, high blood pressure, high cholesterol, and so on. Staying active doesn’t have to mean a 3 hour work out every single day. Being active at least 30 minutes every day, however, is suggested by health professionals. That 30 minutes doesn’t have to be intensive; things like walking your dog, riding your bike to lunch, gardening, cleaning, etc. are everyday activities that keep you moving. Additionally, as we age, our muscles weaken. Maintaining sufficient muscle, and thus strength, will ensure you remain stronger, longer.

Reduce Stress

Stress is known to lead to heart disease, weight gain, high blood pressure, sleep disorders, diabetes, strokes, ulcers, nervous breakdowns, and drug abuse; a report this year even suggested that stress damages our DNA. As we all know, lack of sleep and being overweight lead to even more health problems. It is imperative that we find ways to reduce our stress levels. Exercising, engaging in hobbies, meditating, and keeping organized are just a few ways to reduce stress levels.

Exercise Your Mind

As we age, our memory shortens, and dementia and other ailments can become a threat. It is important that we exercise our minds now and in the future. Crossword puzzles, Sudoku, reading, writing, etc. are great ways to exercise your mind. Additionally, exercising the side of your brain that you don’t usually use is important. You can, for instance, practice writing with your left hand if you’re right handed (or vice-versa) to engage that less utilized side of the brain.

Know Which Supplements to Take

It has been found that relying on multi-vitamins can be a waste of time and money; some 75 percent of these vitamins are rejected by our kidneys, and our money and health hopes literally go down the toilet. Eating a balanced diet, unless you need supplements for health issues or are a vegetarian, is the best way to get your vitamins. However, other supplements can be worth it if you choose the proper ones. For instance, fish oil is known to help strengthen your memory and lower cholesterol. But you must buy fish oil with the correct Omega 3s, such as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid); many of these supplements do not have the ingredients necessary for you to actually benefit from consuming them.

Amber Paley is a guest post and article writer bringing to us health tips we can use now to ensure a healthy future.

Additionally, Amber spends time writing about nursing home abuse lawyers.

Sometimes getting started with a fitness program can be quite overwhelming even if you’ve exercised in the past. There are so many questions: What do I do? How do I begin? What about weight training? How many days should I exercise? And the many more questions you may have.

Whether you goal is to lose weight, tone up, or simply lead a healthier lifestyle, a sound diet and exercise program is important, but setting health and fitness goals for yourself are one of the first and most important steps for long term success and to guide you when designing and implementing your new program.

So today we'll focus on setting goals. It's important to have a roadmap guiding you where you want to go. It’s also important to track your progress along the way so you know you are moving in the right direction. Goals will help you to do this. So let's get started!

The rest of this article is for members only. If you are a member, please sign in on the side bar. If you are not a member, you can join by clicking here.

Burn The Fat Cardio Interval Workout

If you’re looking for a way to save time with your workouts this burn the fat cardio interval workout is your secret weapon. By incorporating these exercises into any workout you’ll amp up the intensity and thus the calorie burn and save time.

The Workout:

Incorporate these exercises into your workout by squeezing them in between strength training exercises. Complete each exercise for 30 seconds to 1 minute depending on your fitness level. Be sure to include each exercise 2-3 times during your workout.

The Exercises:

• Burpee
• Tuck Jump
• Star Jump
• Squat Jump
• Mountain Climber
• Plank V-Jump

Are you out of breath yet? I know I was!

If you are like most people, keeping your waistline in check over the last few weeks has been a challenge. With holiday parties and erratic schedules your diet has probably not been what one would exactly call healthy. And on top of that, hectic schedules and well even just gloomy, cold weather can leave you unmotivated to workout. So now is the time to get back on track with your diet and fitness routine so you can start to lose unwanted holiday weight gain and get back into shape. Here are a few tips to get you headed in the right direction:

1. Toss the crap.  If sugar cookies, chocolate candy, and egg nog have been your main food source for the last few weeks it’s time to clean up your diet. If you have any of these foods left in your house it may be a good idea to toss them in the trash. There’s no need to have the temptation lying around when you are trying to eat healthy again. So toss any unhealthy leftovers, and instead hit the store for some healthy fruits, veggies, nuts, lean meats, and whole grains.

2. Drink lots of water. Chances are you’ve been skimping on the water and instead choosing more calorie dense drinks such as eggnog, hot chocolate, or alcohol. So load up on water instead of other calorie dense beverages to rehydrate the body, rid it of toxins, and jumpstart your weight loss efforts.

3. Get a fitness deal. With the New Year right around the corner many gyms and fitness companies are offering special deals to get you fit and ready to help you lose holiday weight gain and get a jump start on your resolutions. The added bonus is that if you’re not exactly sure how to get started with your workout routine, they are there to help. So look around to see what different fitness and health companies are offering and find one that fits your needs. Be sure to see what Get Foxy Boot Camp and Fox Fitness is offering right now!

4. Get moving. Chances are you haven’t exactly been on with your exercise routine. If that’s the case it’s time to get back into it! Start slowly if it’s been awhile and try incorporating some fun cardio activities you enjoy such as running, taking a fitness class, or heading outdoors for some fun activities such as ice skating. You’ve got to burn those calories to drop those pounds.

5. Hit the weights. Be sure to toss in some weight training to add some muscle and boost that metabolism. If you’ve been a bit lazy for the last few weeks chances are you’ve lost some muscle and turned your body into a fat storing machine. Instead, incorporate 2-3 full body workouts each week to start burning extra calories, boost that metabolism, and lose that holiday weight gain.

What are your plans to lose unwanted holiday weight gain?

Super Toned Arms Workout

Are you tired of your flabby arms flapping in the wind? Well then be sure to follow this super toned arms workout. It will tone your biceps, triceps, and shoulders giving you all around shapely arms.

Equipment:

A set of dumbbells.

The Workout:

Complete 12 reps of each exercise for a total of 3 rounds. Be sure to pick a weight heavy enough that getting to that 12th rep is a bit of a challenge.

The Exercises:

• In and Out Curl
• Tricep Kickback
• Overhead  Press
• Hammer Curl
• Tricep Overhead Extension
• Front & Side Shoulder Raise

Are your arms feeling like jello now?

Now just for you I’ve created an online program that’s not just full of effective workouts and meal plans, but something that also offers accountability and support so you can ACTUALLY be successful in getting back into skinny jeans.

 Something that offers ideas that are easy to implement.

And the best part is you can live in another state or even another country because it’s ALL ONLINE!

So I’m excited to say I’ve FINALLY launched my online Get Foxy Fit Club exclusive members only program!

It’s full of workout videos and printable workouts like this:

And meal plans like this:

Plus bonus workouts, like our 10 Minute Killer Ab Workout, Get Foxy Nutrition Guide, lots and lots of motivation and support, and lots more!

So I hope you’ll at least check it out –> Click here to take a sneak peak into the Get Foxy Fit Club membership site!

And don’t wait long because I’ve got over $200 bonuses I’m offering for a limited time only.

I look forward to seeing you on the inside!

Chicken Stir Fry Recipe

This chicken stir fry recipe is one of my favorites! I love it because it’s easy to make and well I’m just not a big veggie girl; however, I love to get my veggies all mixed in with some chicken and rice. It just makes it super tasty. So I hope you’ll enjoy this easy to make chicken stir fry recipe too!

Ingredients:

• 2 cups of brown rice cooked according to package
• 2 tbsp coconut oil
• 3 chicken breasts, cut into small pieces
• Bag of frozen stir fry veggies
• 1/2 cup frozen sugar snap peas, 1/2 cup of frozen broccoli, or other veggies you love
• Low sodium soy sauce (optional)

Recipe:

1. Cook rice according to package directions.
2. Heat coconut oil in a wok on medium high heat.
3. When oil is heated, add cut chicken breasts and cook until no longer pink in the middle, stirring frequently.
4. Add frozen veggies and cook until no longer frozen and crisp. Avoid overcooking.
5. Mix chicken and rice together on a plate.
6. Optional: Add low sodium soy sauce.

So I’m curious. What extra veggies did you add?