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Workout Wednesday - Forearm Plank

4/23/2014

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Place elbows directly below your shoulders, and extend legs back while pushing your heels down. Hips and back should be parallel with the ground. Hold plank for 1-2 minutes at the end of your abs sequence.
Photo Credits: Natalie Rich
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Thirsty Thursday - Allergy Relief

4/17/2014

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Allergy Relief Juice

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The past few weeks I was having the absolute worst allergies after being out of my element for a little while.  So, when I got back home and to my juicer, I immediately looked up some allergy relief juices and ingredients.  Here is the concoction I came up with from my research.

All you need is...

  • 2 orange
  • 1/8 lemon
  • 1/2 cucumber
  • 3 handfuls carrots (I generally use baby carrots)
  • Chunk of ginger root (about size of thumb)
  • 6-8 mint leaves


Add all of this into juicer, stir up, and enjoy!

To read about the health benefits of the fruits & veggies in this juice, click the name of each ingredient.
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Workout Wednesday - Rear Fly with Booty Kickback

4/16/2014

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1.  Stand strong with one foot slightly off of the ground and hold your weights directly in front of your body.
2. Keep your arms and legs straight and strong as you begin to kick your leg back and hinge at the hips.
3. Fully kick back lifted leg with a slight bend in standing leg.  Keep back straight and make body parallel with the ground.
4. Keeping this straight and strong form, extend and lift both arms back into a rear fly and think as if you are pinching a pencil between your shoulders and upper back.
This move targets so many different muscles in the body which will help to get your heart pumping and increase your metabolism.  You will feel lots of work going on in the thigh of the standing leg by balancing and keeping the knee lifted. In your extended back leg, you will be working your hamstrings and butt.  The rear fly part of this move targets your shoulders and upper back.

Photo Credits: Natalie Rich
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Workout Wednesday - Extended Leg Sit-Up

4/9/2014

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1. Lie flat on your back with your legs as straight as possible up in the air.  Put your hands, clasped behind your head for support.

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2. Keeping your legs as straight as possible, crunch up, lifting your shoulders and upper back completely off of the ground.

Depending on your current ab strength, perform 100 reps, 2 sets of 50 reps, or 4 sets of 25 reps of these sit-ups.
Each week, try to increase the number of reps you do.
Photo Credits: Natalie Rich
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Detox Waters for those Hot Summer Days

4/7/2014

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  • half thinly sliced lemon
  • 5-7 halved blackberries
  • 4 mint leaves
  • 2 lavender sprigs

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  • half thinly sliced lemon
  • half thinly sliced cucumber
  • 5-7 mint leaves

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  • half thinly sliced lemon
  • 5 thinly sliced strawberries
  • 1-2 tsp cinnamon

Add all ingredients listed from selected detox water to a jar, pour water over, stick it in the fridge to let steep overnight.
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Workout Wednesday - Bicep Curl to Overhead Press

4/2/2014

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This combination arm and back move works nearly every part of your upper body - from your biceps when you curl, to your shoulders and upper back when you press up, and again your shoulders when you slowly, and with control come back down.  Try doing this exercise in 3 sets of 10-15 reps with a comfortable weight for your arms.  Don't try using to high of a weight as your shoulders and back are very delicate muscles in your body.

Photo Credits: Natalie Rich
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    WELCOME!

    In my humble opinion, sweat and a smile are the sexiest things a person can wear.
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    Click the image for more information about how to get fit and reach your fitness goals

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