Fit Ball Ab Routine
June 20, 2011
The fit ball is not only my favorite ab accessory, but also I believe it’s the most effective tool to use to tighten the belly, shrink the waist, and develop that six pack. (Remember this only works along with your healthy eating and cardio programs.)
Here’s how to safely and effectively get started using the fit ball for your ab routine. Begin sitting upright on top of the ball. Roll your body forward so the ball is on the lower back. The feet should be shoulder width apart and the knees bent about 90 degrees. The hands are placed behind the head to support the neck. The elbows should remain out to the sides so the hands are not tempted to pull on the neck. (If the neck is pulled is can strain the neck and it will take all the work off the abdominals. No one needs to have strong “neck-ups”.)
To work the Rectus Abdominis, which is the long ab muscle that attaches originates at the pelvic bone and inserts at the Xiphoid Process (the area where the ribs meet in the middle). Place the hands behind the head and leave the elbows out to the sides away from the ears. On the exhale begin to lift your body at an upward angle feeling the abs pull in towards the spine. Repeat this for 20-50 reps.
Obliques are another muscle group you can target on the fit ball. These are the diagonal abdominal muscles that help your body twist and also keep that tiny waist in tack. Using the same start position as the regular crunch, on the exhale lift your left elbow up as if you are reaching the elbow up towards the sky, (not over your body), and just above your right shoulder. Inhale to release your body down to almost a flat position. Instead of letting the body totally relax, keep tension on the abs by keeping the shoulder blades off the ball. Repeat on the other side by lifting your right elbow up as if you are reaching the elbow up towards the sky and just above your left shoulder. A common mistake is to twist over too far and not concentrate on squeezing the ab muscles in toward the spine. Repeat this for 20-50 reps on each side.
One combination I like to use myself and with my clients is the “four count crunch”. The first crunch is to the center, the second lifts up to the right, the third lifts to the center and the fourth lifts to the left. It is four crunches for the price of one! Repeat this series for 10-20 reps which will give you 40-80 crunches. You can also do it in three’s where you crunch right, left, and center. Repeat this series for 20-30 reps which will give you 60-90 total ab movements.
If this begins to feels easy, change one of the following variables. You can vary your speed by doing 10 fast and 10 slow. Try holding a dumbbell in one hand keeping it right above the chest, while the other hand stays behind the head to support the neck. Lastly, you could try doing two crunches up and two crunches lowering. These are smaller movements taking you two steps to lift the upper body and two steps to return to the start position. These variable changes will work for both the regular crunch and also the oblique lift.
Enjoy working your way to a strong core, healthy body, and slim waistline!
Healthy and Hearty Pasta Galore
June 7, 2011
This is one of my favorite pasta dishes. I actually prepared it for a girlfriend of mine the other day who just delivered their first baby. I knew it was important for her to have proper nutrition, so in this meal I was cooking light and healthy, but stocked it full of flavor. She gave rave reviews on this healthy, easy to make, easy to heat, and savory Mediterranean-like meal.
Try it for yourself and let me know. The preparation takes about 10 minutes, then baking for about 15minutes. This is my style, healthy and fast meal in just minutes.
1 Package Whole Wheat Penne Pasta
2 Rotissere Shredded Chicken Breasts
4 chopped Artichoke Hearts (use organic jar)
3 Chopped Tomatoes or 1 can of Organic Chopped Tomatoes
2 cups Organic Tomato sauce of your choice
4 Table spoons of Asaigo Cheese
dash of Basil
dash of Oregano
dash of Thyme
Begin by boiling the pasta then proceed to chopping or shredding the chicken, artichokes, and tomatoes.
Preheat oven to 350 degrees
Drain and rinse pasta. Place in a casserole dish. Mix in Shredded chicken, artichokes, and tomatoes. Next blend 2 tablespoons of Asaigo cheese, the tomato sauce of your choice, and all the seasonings. Finish with the final 2 tablespoons of Asaigo cheese on the top. Wipe the edges before baking in oven.
Bake in oven for 10-15min
Viola! This makes a perfect healthy dish that gives you complex carbohydrates, lean protein, and vegetables. It is an easy dish for a quick meal or to share at gatherings.
Be sure to leave a comment and let me know how you like the dish. 
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