10 Day Ab Challenge {with printable}

Happy Good Morning! Who’s ready for a Ab challenge?
10daychallenge

DOWNLOAD 10 Day Ab Challenge

Wanna do more than 10 days? Just increase moves by 5 reps until you reach your desired challenge!

How to do the moves:
Reverse Crunches
Reverse_Crunch
  1. Lie flat on your back with legs extended and palms on the floor beside you.
  2. Keep feet together drawing knees towards chest until cabs are parallel to the floor.
  3. Curl hips up off the floor and bring knees to the chest. Continue until knees touch the chest.
  4. Hold for one count and return to the starting position.
  5. Repeat.
Russian Twists
Weighted_Twist1
  1. Lie on your back with knees bent and feet flat.
  2. Hold dumbbell or press hands together at your chest.
  3. Live your shoulders off the floor as if doing a crunch while also raising your heels off the ground.
  4. While holding this position, tighten abs and rotate to the left hold then rotate to the right (this is one rep) return to start.
  5. Hold. Repeat.
Heel Touches
Alternate_Heel_Touchers1
  1. Lie on your back with the knees bent and feet flat. Place feet a little wider than shoulder width apart.
  2. Extend arms to sides of body, palms facing in.
  3. Crunch torso towards the right until you can touch your right heel with your right hand. Exhale, hold for one count. Return to start and repeat on the left side.
  4. Repeat.
Plank
Plank1
  1. Life face down and support upper body with your forearms. Bend elbows to a 90° angle.
  2. Extend legs behind you resting your toes on the floor.
  3. Keep your body straight and tighten your abs and obliques.
  4. Hold.
Bicycle Crunches
Bicycle_Crunches_Air-Bikes
  1. Lie flat on the floor with knees bent and feet flat on the floor.
  2. Fingers laced behind your head and curl up your torso bringing your shoulders off the floor.
  3. With bent knees lift feet off the floor until they are parallel with the floor.
  4. Alternate legs in a peddling motion like riding a bicycle, bringing elbow to opposite knee by crunching to the side.
  5. After each crunch return to the starting position and alternate without pausing.

*All images courtesy of WorkoutLabs AWESOME Exercise Cards {this is an awesome company and owner! Please head over and give them some love!}

Please take a few minutes to Connect with me

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Early Morning + Summer Workout

9.jpg

These hot summer days can make it extremely difficult to get a workout in, especially if you workout at home and not a gym! Heat is so exhausting and can stop you in your tracks even if you have the best intentions.

If you have been plagued with the “too damn hot” summer woes then her are a few tips that might help!

EARLY morning!
If you are not a morning person then I know you just cringed! I used to HATE getting up early. I used to tell people I’d “NEVER” be a morning person! I used to dread morning workouts. Then one day my husband and I decided that we needed some more time together. With all the kids activities and our busy schedule we were in desperate need of us time! I mean time to talk not fall asleep on the coach (I know you know what I mean). We decided to start getting up at 5:45 to do a morning 2 mile walk. We loved it from day one and surprisingly within a few days I was a morning person. We now get up at 5am six days a week and have zero regrets! The first Saturday we got up at 5 was amazing! By 9am we had done a 5k, did outdoor painting, did our weekly shopping trip, went to Starbucks and cleaned the pool!

Not sold on early? No worries the workout below is the perfect “wake up” workout! You can do it anywhere (so if you travel it’s great) and you can do it according to your schedule!

summer

Want to be extra challenged?
Complete the workout 3-6x
Do the workout as fast as you can with short breaks between each set.

You can also write down how fast you do each set and try to beat your time each day!

It’s summer so be sure you STAY HYDRATED! I recommend this Hydro Flask! It’s amazing and keeps water icy cold all day long even in the hot sun.

Please take a few minutes to Connect with me

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Christina Carlyle Booty Workout!

Who else loves Christina Carlyle? She is awesome and this workout from her site proves just how much she wants to help anyone achieve their fitness goals, anyone can do this workout not matter your size or fitness level!

I stumbled upon this workout a while back and honestly forgot about it. It just popped up again and I’m starting it NOW! Join me if you want some booty pop!

These butt lifting exercises use body weight and multi-directional movements so you can target all of the muscles in your glutes.  Together the best butt lifting exercises will perk up your booty quickly.

Plus, the rep count strategy we’ll be using will help lift and tight the butt, not build mass in your legs.

butt exercises - christina carlyle 

Do 3 full sets – of all 6 exercises – to complete your workout – I like to do 30 reps each! Not exactly sure how to go all the moves? Head over to Christina’s website for a video of this workout! 

Christina has a bunch of other great stuff that she offers so keep an eye over the next few week for some other great stuff!

Please take a few minutes to Connect with me

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Tips for boosting motivation!

MOtivboos

We’ve all been at that point when we just want to skip our workouts. The reasons are many sometimes that sheer exhaustion, stress, too busy, zero motivation or just flat-out don’t want to. The fact of the matter is if we only worked out when we felt like it, totally awake, stress free and had plenty of time we’d probably rarely workout because life is busy and can be stressful.

Here are a few ways to help you get motivated and continue to work towards your goals on those days when you don’t want to get up, feel stressed out and busy.

Pump up the Jam:

It may sound simple and maybe a little dumb but making a killer playlist can really give you a motivation boost! I cannot they you have many times I’m ready for a workout and start my music app and then is bad song workout song I left feeling unmotivated, contrast that to times I used my own playlist and I have been at the end of my stamina on a run then an awesome song comes on and I suddenly have an energy boost and can keep going!

Here are a  few songs from one of my many workout playlist:

Macklemore – Brad Pitt’s Cousin

Lady Gaga – Poker Face

Pitbull – Hey Baby

Skillet – Feel Invincible 

Iggy Azalea – Black Widow

Look the part:

Wearing your favorite workout clothes can work wonders in motivating you to get up and do it. For me personally this is a big motivator. There is nothing like a new pair of of workout leggings to kick my butt into gear! Got shoes about tapped out on how many miles you put on them? Replace them! My all time favorite workout shoe are these awesome

Nike Free RN Flyknit:

shoes

These shoes are like being barefoot and so comfy!

Plan it:

Nothing can stop motivation in its tracks more than getting your self all ready {whether it for a home gym workout or a gym workout} and realize you have no idea what you are doing…weights, zumba….ugh. One of the simplest ways I have found to thwart this motivation buster is by planning ahead. Whether you are using a printed out calendar, a dry erase board or your phone, by simply writing down what you want to do and how long you want to do it will really help keep you motivated and excited!

Check out this 10 Day Ab Challenge printable for yesterday!

Phone a Friend:

We all get in blah funks. That’s ok, we are human. Unfortunately for many that funk can turn into giving up…we don’t want that! I don’t want that! Simply calling up your bestie or sister or mom or husband…ect. can rejuvenate you! Feeling like you don’t want to do anything? Ask you sister if she want to go for a walk tonight and just talk! You’ll be surprised how much stress is lifted and how much physically better you feel! My husband and I do a lunch time and night time walk together every single day and let me tell you it does so much for daily stress and motivation.

Reevaluate:

Finally, sometimes we find ourselves feeling unmotivated because we have so many different workouts. Maybe you are doing Zumba, PiYo, weights, and….so on all in one day. Just like anything thing else you can easily get burned out by doing too much. Contrast that to only doing a small walk, then the next day weights for 20 minutes…Doing too little can take your motivation away very quickly. In my experience working out very lightly can be discouraging because you don’t see results. Reevaluation goes hand in hand with “Plan it” above.

I hope that these few tips that I use help you too! Don’t let yourself get lost in un-motivation.

Please visit me on instagram at @britdwood

Please take a few minutes to Connect with me

Stop by The Apple Blossom Shop and find me

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10 Day Booty Challenge

 Be sure you follow and subscribe because this series will also include: 10 Day Booty, 10 Day Arms, 10 favorite pre/post workout stretches and more!

booty

Booty Challenge | Day 1

20 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

Booty Challenge | Day 2

25 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

Booty Challenge | Day 3

30 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

Booty Challenge | Day 4

35 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

Booty Challenge | Day 5

40 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

Booty Challenge | Day 6

45 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

Booty Challenge | Day 7

50 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

Booty Challenge | Day 8

55 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

Booty Challenge | Day 9

60 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

Booty Challenge | Day 10

65 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

How to do the moves:

Squats

Bodyweight_Squat1
  1. Stand tall with your feet shoulder-width apart with arms extended straight out
  2. Lower your body as far as you can go
  3. Slowly push yourself back to the starting position
  4. Repeat

Donkey Kicks

Donkey_kicks1

 

  1. Start on your hands and knees
  2. Keep your core tight and back flat
  3. Raise 1 leg and keeping knee at 90 degrees
  4. Push that leg as high as you can in the air
  5. Lower back down
  6. Repeat

Bridge

Hip_Raise1
  1. Lie face up on the floor with your knees bent and your feet flat on the floor
  2. Raise your hips so your body forms a straight line from your shoulders to your knees
  3. Lower your body back to the starting position
  4. Repeat

Walking Lunges 

Bodyweight_Walking_Lunge1
  1. Step forward with your right leg
  2. Shift your weight to your right foot
  3. Without pausing, step your left leg in front of your right
  4. Repeat

Jump Squat

Jump_Squat1
  1. Stand with your feet wider than hip-width apart, toes pointed slightly out
  2. Press through your heels to jump as high as you can off the ground, swing your arms behind you
  3. Immediately go into the next jumping squat until you have reached the desired reps

Missed the Ab Challenge? No worries here it is!

AB

*All images courtesy of WorkoutLabs AWESOME Exercise Cards {this is an awesome company and owner head over and give them some love!}

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10 Day Ab Challenge

Back by Popular demand! Updated slightly from last year’s summer 14 Day challenge. This summer it’s going to be a 10 Day Challenge! Be sure you follow and subscribe because this series will also include: 10 Day Booty, 10 Day Arms, 10 favorite pre/post workout stretches and more! Let’s get this Challenge started…

 

AB

Ab Challenge | Day 1

20 Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

20 sec Plank   |   Bicycle Crunches

Repeat X1

* * *

Ab ChallengeDay 2

25 Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

25 sec Plank   |   Bicycle Crunches

Repeat X1

* * *

Ab ChallengeDay 3

30 Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

30 sec Plank   |   Bicycle Crunches

Repeat X1

* * *

Ab ChallengeDay 4

35 Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

35 sec Plank   |   Bicycle Crunches

Repeat X1

* * *

Ab ChallengeDay 5

40 Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

40sec Plank   |   Bicycle Crunches

Repeat X1

* * *

Ab ChallengeDay 6

45 Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

45 sec Plank   |   Bicycle Crunches

Repeat X1

* * *

Ab Challenge |  Day 7

50 Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

50 sec Plank   |   Bicycle Crunches

Repeat X1

* * *

Ab ChallengeDay 8

55  Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

55 sec Plank   |   Bicycle Crunches

Repeat X1

* * *

Ab ChallengeDay 9

60 Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

1 Min Plank   |   Bicycle Crunches

Repeat X1

* * *

Ab ChallengeDay 10

65 Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

1 Min 5 sec Plank   |   Bicycle Crunches

Repeat X1

* * *

How to do the moves:

Reverse Crunches

Reverse_Crunch
  1. Lie flat on your back with legs extended and palms on the floor beside you.
  2. Keep feet together drawing knees towards chest until cabs are parallel to the floor.
  3. Curl hips up off the floor and bring knees to the chest. Continue until knees touch the chest.
  4. Hold for one count and return to the starting position.
  5. Repeat.

Russian Twists

Weighted_Twist1
  1. Lie on your back with knees bent and feet flat.
  2. Hold dumbbell or press hands together at your chest.
  3. Live your shoulders off the floor as if doing a crunch while also raising your heels off the ground.
  4. While holding this position, tighten abs and rotate to the left hold then rotate to the right (this is one rep) return to start.
  5. Hold. Repeat.

Heel Touches

Alternate_Heel_Touchers1
  1. Lie on your back with the knees bent and feet flat. Place feet a little wider than shoulder width apart.
  2. Extend arms to sides of body, palms facing in.
  3. Crunch torso towards the right until you can touch your right heel with your right hand. Exhale, hold for one count. Return to start and repeat on the left side.
  4. Repeat.

Plank

Plank1
  1. Life face down and support upper body with your forearms. Bend elbows to a 90° angle.
  2. Extend legs behind you resting your toes on the floor.
  3. Keep your body straight and tighten your abs and obliques.
  4. Hold.

Bicycle Crunches

Bicycle_Crunches_Air-Bikes
  1. Lie flat on the floor with knees bent and feet flat on the floor.
  2. Fingers laced behind your head and curl up your torso bringing your shoulders off the floor.
  3. With bent knees lift feet off the floor until they are parallel with the floor.
  4. Alternate legs in a peddling motion like riding a bicycle, bringing elbow to opposite knee by crunching to the side.
  5. After each crunch return to the starting position and alternate without pausing.

*All images courtesy of WorkoutLabs AWESOME Exercise Cards {this is an awesome company and owner! Please head over and give them some love!}

Take a few minutes to Connect with me

Instagram Facebook | Pinterest | Twitter Subscribe

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FlipBelt Review – BEST Fitness Accessory EVER!

FlipBeltLogoGreenWbyLevelTransBG6
I have a question for you! How do you carry all your fitness essentials when you go out running, walking, hiking or biking? Have you tried everything, like,  arm bands, fanny packs or even putting stuff in your socks? Yeah, I’m right there with you! Do you often just leave everything at home {except your phone or mp3 player}?

unnamedLet me introduce you to the BEST Fitness Accessory EVER – The FlipBelt!! Have you heard of FlipBelt? Well, if you haven’t let me enlighten you.

BEFORE I got on, be sure you SUBSCRIBE because I will be giving one away in a few weeks!!!!!!

FlipBelt is a cool stretchy waist band, that you can either wear on your natural waist or hips, but it’s more than just a colorful waistband, it has 4 little slits for you to put your stuff in! Everything fit snugly and stays safe and sound inside.

How does it work? It’s as easy as 1-2-3

  • Put your FlipBelt on – Either at your hips or waist, I prefer my hips
  • Put all your ‘stuff’ in your FlipBelt – I take my iPhone and headphones, I.D, cough drops to help with dry mouth, check card or cash just in case, chapstick and keys
  • Flip it over your FlipBelt – By flipping it over the little pocket slits will no longer be facing out but towards your body making it nearly impossible for you items to fall out!

They have 8 fantastic colors to choose from!

Screen Shot 2014-08-06 at 9.30.45 PM

If you spend any time at The Life in Bloom you will not be surprised to know I picked hot pink! Once it arrived I couldn’t wait to use it! Unfortunately, our city was having a horrible windstorm {seriously horrible damage all over the city, uprooted tree…CRAZYNESS!} I wasn’t about to head outside. The bad weather ended up being perfect because I discovered you can wear FlipBelt for ANY activity you are doing! After I put my FlipBelt on I started my playlist and put my phone in one of the pockets and flipped it. I proceeded to do, crunches, a HIIT workout, squats, standing abs, weights and stationary biking. I was SO impressed with FlipBelt it didn’t move it stayed perfectly in place. Since then I have walked, hiked and ran with it, I even have done my Battle rope workouts with it and each time I have gotten the same stay put results!!

FLIP

the “FlipBelt” printed on the belt is a reflector!!!

Is it comfortable with all that stuff in it?

IMG_3957Yes! That was honestly on of my very first concerns. Would I be running and be getting jabbed by my keys the whole time? That was not the case. The material that FlipBelt is made from is thick and double layered! Although the fabric is double layered it is extremely easy to turn up and down volume on my phone without stopping and taking it out!

What I LOVE about FlipBelt:

  • Awesome Colors {I love my hot pink!}
  • VERY comfortable
  • Machine washable
  • Very Easy to put on and take off
  • Stay put and snug on hips
  • The price point of $24.99
  • Perfect to wear while running, hiking, biking, and pretty much any activity including just playing with the kids
  • Reflective Lettering {you can wear it in either the front or the back!}

A few things I wouldn’t put in my FlipBelt {since these items are very small they could find a way to slip out}

  • Coins
  • Jewelry {like wedding ring or earrings

My final thoughts

If you are a runner, hiker or bicyclist, you NEED a FlipBelt! I’m totally and completely in love with mine…in fact my hubby would is a long distance runner wants one REALLY bad! I will continue to use my FlipBelt during all my fitness activities…I might even get another color, when my hubby orders his…hmmm, but what color? I highly recommend you get one!

Want to win one? I will be giving a FlipBelt away in the next few weeks! 

Be sure you SUBSCRIBE so you don’t miss out!

Please always make sure you have I.D with you {always make sure someone knows where you are going.}

It is VERY important to me that EVERYONE no matter who you are that you ALWAYS take I.D with you. This stems from tragedy when I was 3. I still vividly remember hearing the phone ring, then my mom screaming. My beautiful cousin Judy went for a bike ride, while on the road she was fatally hit by a car. She didn’t have any I.D on her {all she took with her was her garage door opener} so it wasn’t until her husband came home from being away on business and couldn’t find her and reported her missing, that’s when the tragic story unfolded. The police tried to find where she lived, and went up and down the street with the garage door opener, but it didn’t work. As you can imagine from then on my mom ALWAYS made sure that we always had some kind of I.D on us when we would go walking or hiking. I realize that this is a sad story, but I want to stress the importance of having I.D on you for all your outdoor activities.

disclaim

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