FIT Momma's Exercise of the Week: JUMP SQUATS

Benefits:

• Jump Squats work the big muscles of the legs and the butt. 
• Doing this exercise regularly will help to tighten and tone the thighs and butt areas. 
• Using the big muscles of the legs burns calories. 
• If the exercise is done continuously,  Jump Squats can be an effective cardio workout.

Do 3 Sets of 12 at least 3 times per week

 

How To:

• Place your hands behind your head with the elbows out.
• Make sure your feet are hip-width apart.
• Push your hips back and bend your knees until your thighs are almost parallel with the floor
• Make sure to keep your chin and chest up (this helps to keep your back from rounding out)
• Jump as high as you can landing in your squat, starting the next rep 

Cardio Boost workout!

Need a cardio program to jump start your fitness journey? Looking to add a cardio boost to your strength training sessions?  Here ya go! 

• 20 sec Jumping jacks 
• 10 sec rest
• 20 sec Squats
• 10 sec rest
• 20 sec high knee jog in place
• 10 sec rest
• 20 sec Burpees 

Repeat twice! Challenge yourself and do both sets NONSTOP! Let me know how it goes for you :)

Quick Lunch Idea: No Fuss Chickpea Salad

This recipe is easy and quick and can be made a day or two before hand.  This is the combination of veggies I love, but you can make it your own by adding more or less.  Apple cider vinegar also goes well with chickpeas.  Add lentils for a great protein kick :) 

• 1 can of cooked chickpeas (drained and rinsed)
• 1/2 of a small red onion (diced)
• 1/2 of a small red bell pepper (diced)
• 1/2 of an English cucumber (diced)
• 1/2 of a small yellow bell pepper (diced)
• A handful of cherry tomatoes (halved)
• 2 tbsp. of red wine vinegar
• 1 ½ tbsp. of extra virgin olive oil
• A pinch of red pepper flakes
• Add salt and fresh ground black pepper to taste  

Combine veggies and chickpeas in a bowl.  Wisk vinegar and olive oil together and use to dress salad adding red pepper flakes, salt and pepper. 

I Want Abs Like Ennis!

Google Picture

For the past few weeks I have been on a mission to get abs like an Olympic sprinter! I saw those women running in their sports bras and thought...I WANT THAT STOMACH! So since then I have been doing some serious core work 3 days a week and increased my cardio (running between 3 and 3.5 miles 6 days a week).  This may sound extreme to some but when I'm focused...I'm focused and I WANT THAT STOMACH!!  So here is my core program for the next 2 weeks.  As you will see,  these exercises not only work the core but the chest, back, and arms. I'm using a 20lb kettle bell but use the weight (or no weight at all) that is most comfortable for you but still challenging.  Let me know how these exercises work for you :)

3 sets of 25 reps

Needle and Thread

Start with your arms over your head and legs straight out,  2 inches off of the ground. Pull the knees towards the head and through the arms while crunching forward and pushing weight towards feet. Straighten your legs keeping them off of the ground  and tapping the weight over your head and start the move over again.  

Rocking Chair Press

Start by sitting with your knees raised.  Lean back about 45 degrees and lift feet off of the ground and cross them.  Hold weight on your chest and press the weight over your head and bring back down to the chest - this is one rep.  Make sure to keep your stomach tight to keep your balance and legs from straightening out. 

Rocking Chair Twist

Start by sitting with your knees raised.  Lean back about 45 degrees and lift feet off of the ground and cross them.  Hold the weight and twist your body side to side and tap the weight on the ground on each side of your body.   Make sure your head follows the weight and keep your stomach tight to help keep your balance and your legs from moving. NOTE: You should feel this on the sides and lower part of your stomach.  If you don't, make sure you are leaning back, he weight taps the ground (do not set the weight down) and your head turns with you.

Side Plank Weight Scoop

Start in a side plank making sure your elbow is under your shoulder.  Hold the weight in your bent arm and scoop the weight around your  body and under your arm.  Lift weight to return to the start position. 

**Pictures were taken at Tention Championship Karate at 652 E. Fordham Rd., Bronx, NY 10458

http://www.tckwarriors.com

**Photographer: Tamia Bradley 

Good Morning!

Don't miss the opportunity to see what your body and mind are capable of....Let's GO!

Be Consistent!

CONSISTENCY is the most important tool in ANY fitness goal.  There will be days that you just don't feel like it but PUSH YOURSELF! It will pay off in the end.  There WILL be a time when it's not so hard...I promise :)

LET'S GO!

~Sharon
FIT Momma

Good Morning!

Good Morning! Let today be the day that YOU decide to make a difference that will change the rest of your life -  getting Healthy!  Go ahead....take that first step. You can do it!