Yup...that's my husband Mark!

TABATA ABS!!

Week #3 is ALL about Tabata. You will perform these 8 different exercises at home or at the gym using the free app "Tabata Pro." Simply download it to your phone or iPad. Tabata is 8 rounds total of 20 seconds of work and 10 seconds of rest(4 minutes total time). To get the most effective workout watch the video below before you start, know the exercises and the proper form so you can move on to the next exercise without wasting any time. 20 seconds goes by quick! Get as many repetitions as you personally can in the 20 seconds! All the exercises are shown in this video unless they are highlighted. If highlighted just click on it and you will see exactly how to do each exercise. Have fun!!

Exercises:

1) criss cross legs (watch video below)

2) L-sit hold or hollow rock hold

3) Toes 2 Bar (advanced), Beginner/intermediate: elbow to knee crunch

4) Mountain Climbers

5) weighted ab mat sit ups

6) plank

7)Leg lifts 

8) Bicycles

ADVANCED: go through this 2x, 5 days a week. Rest 1 minutes in between (after the 4 minutes of work rest 1-2 minutes then do it again).

Beginner/Intermediate: 1x, 3-4 days per week

Let me know how you do. Safety is always first. Keep up the great work!

Caitlin

If you know me, you know I LOVE sweets. Chocolate is what I indulge in at least once a week. I just have to. Honestly, my love for something sweet started when I was young. I am the youngest of 6 children. A "Brady Bunch" type of family....loving Parents, Grandparents, Aunts and Uncles. Extremely blessed. After supper every night my parents always said, "who wants dessert?" Many weekends I spent baking with my Mom. She loved to bake homemade chocolate chip cookies and boy did she enjoy eating them too. Lol My passion for baking and cooking came from my Mom. She would be challenged by taking a recipe and changing it to make it more nutritious. I am thrilled to say she passed on her passion for cooking to me! 

Here is my latest recipe. I hope you like it. 

Serve with sliced bananas. OMG delicious!

BANANA CHOCOLATE FUDGE BARS

CRUST:

• ½ cup pitted medjool dates
• 1 cup mixed pecans, chopped hazelnuts and almonds
• ¼ cup raw cacao powder or carob powder(less expensive)

Fudge top layer:

• 2 medium ripe bananas 
• ½ cup raw cacao powder or carob powder
• 4 tbsp almond butter
• 2 tbsp raw honey
• 1 stevia

Instructions

1. Mix together all crust ingredients in food processor until well blended.
2. Spread the mixture in a glass baking pan until evenly distributed.
3. Mix together the fudge ingredients in the food processor until well blended.
4. Spread the mixture on top of the crust.
5. Place in freezer for about 30 minutes.
6. sprinkle Enjoy Life mini chocolate chips on top(optional)
7. Keep frozen or refrigerated.

Makes approximately 15 squares. I like to double the recipe and keep 3/4 of them in the freezer and take them out 1 at a time. Another little tip is to soak the dates in hot water for 3-4 minutes so they get soft before you blend them. 

If you just discovered my AB Challenge and this is your first week you can still participate. Here's how...Do your baseline test first(see week #1 below) then starting today perform 1/2 of week #1 exercises and 1/2 of week #2 exercises and that will get you started. For example, if you are a Intermediate athlete you will be working your core 4 days a week so for 2 days do week #1 exercises and for the other 2 days do week #2 exercises. piece of cake!

Let's communicate..write a comment below on how you are feeling. Are your abdominals sore? do you feel stronger? 

Week # 2 core exercises:

click on exercise names to see demo.

50 Hollow Rocks

50 Russian Kettlebell Twist (25 repetitions per side)

*you can also use a dumbbell 

20 Superman

Remember to follow these guidelines. Safety is always the most important, listen to your body, take your time and do each movement perfectly! Have fun guys and gals!

AB CHALLENGE RULES:

BEGINNERS: You have just started to exercise 2-3x a week. You will do these exercises every other day, 3 days per week(i.e Sunday, Tuesday, Thursday).  No time component.

INTERMEDIATE: You exercise consistently 4 days per week. Each exercise will be performed 4 days per week(your choice of days). No time component.

ADVANCED: You consistently exercise 5-6 days a week(medium to high intensity) and your workouts consist of running, spinning, yoga and CrossFit style workouts.  Each exercise will be performed 5 days per week.

Eat clean, be strong and stay healthy!

Caitlin