Author: Adashofmacros

Spicy Roasted Chickpeas, Enjoy The Perfect Snack

Spicy Roasted Chickpeas, Enjoy The Perfect Snack

Spicy Roasted Chickpeas are the perfect snack but they can also be used as a topping to a salads! Eat these spicy roasted chickpeas by the handful or find fun ways to add them to other meals. They are great on salad, on top of…

Macro Counting 101: How to Count Macros

Macro Counting 101: How to Count Macros

How to Count Macros: A Step-By-Step Guide Counting Macros has become very popular. You may have heard about it at your gym, read about it in a health article, or seen something about it on social media. Maybe you are or have counted macros in…

Healthy Fats, Good Fats you Need for Weight Loss!

Healthy Fats, Good Fats you Need for Weight Loss!

Healthy Fats, Good Fats you Need for Weight Loss!

The Truth About Healthy Fats and why Your Body Needs Them!

Fats are a type of Macro Nutrient, just like carbohydrates and protein. And like carbs and protein your body requires some healthy fat for energy, to protect your heart, absorb vitamins, and help with brain health.

However, not all fats are created equal. There are four types of fat, some good and some bad.

The Four types of Fat:

The “Good Fats” or Healthy Fats:

Monounsaturated Fats and Polyunsaturated Fats: These are known as the good fats because they improve your overall health. They help to:

  • Provide heart health
  • Prevent abnormal heart rhythms
  • Lowers blood pressure
  • Reduces the risk of heart disease and stroke
  • Lowers triglycerides associated with heart disease & inflammation
  • Lowers bad LDL, cholesterol levels
  • Increases good HDL
  • Reduce the risk of cancer
  • Healthy fat is filling
  • They take longer to digest, burning more calories
  • Aids in weight loss

Before we dive into the Bad, Lets also talk about Omega-3s:

Omega-3 Fatty Acids are typically Polyunsaturated fats but are extremely beneficial to our health. Research has shown that a diet rich in Omega-3s may help to:

  • Reduce symptoms of depression, ADHA, and bipolar disorder
  • Protect against memory loss and dementia
  • Reduces the risk of heart disease, stroke, and cancer
  • Eases arthritis, joint pain, and inflammatory skin conditions
  • Supports a healthy pregnancy
  • Battles fatigue
  • Sharpens your memory, and balances your mood

The “Bad Fats” or Unhealthy Fats:

Trans Fats and Saturated Fats: Are known as the bad fats because they:

  • Typically raises bad LDL cholesterol
  • Can create inflammation linked to heart disease
  • May cause stroke
  • Contributes to insulin resistance, increase risk of type 2 diabetes

Trans fats are worse than saturated fats and trans fats should be avoided at all costs, pay attention to the labels on your foods.

Saturated fats, while not as harmful as Trans fats can still raise bad LDL and negatively impact your heart health. It is best consumed in moderation, however there is no need to remove it from your diet completely.

Healthy Fats, Good Fats you Need for Weight Loss!

List of Healthy Fats:

Monounsaturated Fats:

  • Olive Oil
  • Canola Oil
  • Peanut Oil
  • Sesame Oil
  • Avocados
  • Olives
  • Eggs
  • Pistachios
  • Almonds
  • Peanuts
  • Hazelnuts
  • Pecans
  • Cashews
  • Macadamia
  • Peanut or Other Nut Butter

Polyunsaturated Fats:

  • Sunflower Seeds
  • Sesame Seeds
  • Pumpkin Seeds
  • Flaxseed
  • Walnuts
  • Fish Oil
  • Salmon
  • Tuna
  • Mackerel
  • Herring
  • Trout
  • Sardines
  • Soybean
  • Safflower Oil
  • Tofu

Best Sources of Omega-3s:

  • Anchovies
  • Herring
  • Salmon
  • Mackerel
  • Sardines
  • Trout
  • Tuna
  • Mussels
  • Oysters
  • Halibut

Vegetarian Omega-3s

  • Seaweed
  • Flaxseeds and Oil
  • Chia Seeds
  • Canola and Soybean Oil
  • Walnuts
  • Mayonnaise
  • Edamame
  • Beans (refried, kidney, etc)
  • Brussels Sprouts
  • Kale
  • Spinach

List of Unhealthy Fats:

Trans Fats:

  • Commercially baked Pastries: Cookies, Doughnuts, Muffins, Cakes, and Pizza Dough
  • Packaged Snack Foods: Cracker, Microwave Popcorn, Chips
  • Margarine
  • Vegetable Shortening
  • Fried Foods: French Fries, Fried Chicken, Chicken Nuggets, Breaded Fish.
  • Anything Containing Hydrogenated Vegetable Oil

Saturated Fats:

  • Red Meat: Beef, Lamb, Pork
  • Chicken Skin
  • Whole Fat Dairy
  • Butter
  • Ice Cream
  • Lard
  • Tropical Oils: Coconut and Palm Oil

WOULD YOU LIKE HELP UNDERSTANDING HOW Healthy Fats can help you LOSE WEIGHT?

Then you should check out my 28 Day Kick-Starter Weight Loss and Nutrition Program. Where I teach you how much and what kinds of fats to eat for a balanced diet, with weight loss as the goal, and living a healthy lifestyle.

Making Weight Loss Uncomplicated

FORGET ABOUT COMPLETED DIETS START LOSING WEIGHT TODAY!

It’s time to end the confusion, cut through all of the weight loss fad diets, and stop Yo-Yo dieting. It’s time for you to lose those unwanted pounds and keep them off for good!

In the Real World, Real Women don’t have time to think about complicated diets, to spend time reading up on the latest fad diet, or have the ability to stick to restrictive diet.

Most women don’t look like the social media fitness models we see everywhere these days. Real women have too much going on in our lives to devote the hours upon hours it would take to look like any of those 20 something year olds all over social media.

Real women have lives, jobs, life obligations, hormones, slowing metabolisms, and the list goes on and on.

WHILE YOU WANT TO LOSE WEIGHT YOU HAVE STRUGGLED TO FIND A PROGRAM THAT:

  • Works
  • Is easy to follow
  • Removes the confusion
  • Tells you exactly what to do and eat
  • Makes weight loss sustainable
  • Turns weight loss into an easy healthy lifestyle
  • A lifestyle that is enjoyable while looking and feeling your best

IF YOU ARE A BUSY WOMEN LOOKING TO LOSE WEIGHT, THIS PROGRAM IS FOR YOU!


ADDITIONAL HELPFUL NUTRITIONAL GUIDES TO HELP YOU LIVE A HEALTHIER LIFESTYLE!

ARE YOU READY TO EAT MORE HEALTHY FATS? CHECK OUT SOME OF MY FAVORITE LOW FAT RECIPES HERE:

THE BEST EXERCISES FOR WEIGHT LOSS?

What are “Good Fats”?

Good Fats/Healthy Fats: Monounsaturated Fats and Polyunsaturated Fats because they are good for your overall health. Improving heart health, cholesterol, and fights cancer.

What Fatty Foods Should You Avoid?

Trans Fats which can be found in commercially baked goods, packaged snack foods, margarin, and fried foods.

What are the Top 5 Healthiest Fats?

• Black Beans
• Walnuts
• Avocado
• Salmon
• Flaxseeds

Complex Carbs, Your Body’s Source of Necessary Fuel!

Complex Carbs, Your Body’s Source of Necessary Fuel!

Don’t be afraid of Carbs! Complex Carbs are exactly what you need to reach your weight loss goals! Your body requires fuel to burn fat, your body requires fuel to exercise, your body requires fuel to lose weight. Without the proper fuel you will only…

The Best Gazpacho Recipe

The Best Gazpacho Recipe

A refreshing bite of summer, with this Easy Gazpacho Recipe! Do you like your gazpacho recipe chunky or smooth and creamy? I’m a BIG fan of chunky, however my better half loves a good creamy gazpacho, so sometimes I have to compromise! But that is…

How to do a V-Sit Cross Jab: Step-By-Step & Video

How to do a V-Sit Cross Jab: Step-By-Step & Video

V-Sit Cross Jab is a hybrid movement that works not only your core muscles but also your shoulders. 

V-Sit Cross Jab Modifications

Based on your Fitness Level

  • Beginner: Body Weight
  • Intermediate: With Dumbbells
  • Expert: With dumbbells and a fitness band around your lower thighs, just above your knee.

Step-By-Step Instructions to Complete a V-Sit Cross Jab:

  1. Sitting on the ground with your legs bent in front of you, creating a V-shape, and dumbbells in each hand.
  2. While keeping your core tight and back straight raise your feet off the ground about 6-8 inches. Holding your body tight quickly extend your left arm straight out (similar to a jab) and then bring it back in, while simultaneously punching out with the right arm.

That is one V-Sit Cross Jab. Continue punching back and forth for the number of recommended reps, then lower legs back down to the ground.


Making Weight Loss Uncomplicated

FORGET ABOUT COMPLICATED DIETS START LOSING WEIGHT TODAY!

Hey! Jenn here, the creator of A Dash of Macros!

I have been exactly where you are, struggling to lose the unwanted weight. Struggling to find anything that actually works to lose the weight and keep it off. Trying to fight the aging process, while watching my metabolism slow down, my love handles and lower mid section expand.

I have tried all those fad diets and tested all of the different nutrition approaches. From Low Carb to Low Fat, Keto to Whole 30, Intermittent Fasting to Intuitive Eating, and everything in between.

If you have ever tried any of these restrictive diets before, you understand how hard they can be to follow, how restrictive they can be, and how much time and energy they take. Leaving you feeling hungry, deprived, irritable, and lacking energy. Making them impossible to stick with.

If you some how stuck to those diets and lost the weight, you eventually put that weight back on. Why? Because they are fad diets, they are not a sustainable lifestyle. They are a quick fix, but don’t withstand our busy lives.

FORTUNATELY, I HAVE CREATED ANOTHER WAY!

28 Day Kick-Starter Weight Loss & Nutrition Program


WANT TO TRY MORE CORE EXERCISES LIKE THE V-SIT CROSS JAB? CHECK OUT A FEW OF MY FAVORITES!


HEALTHY SNACKS FOR WEIGHT LOSS
 ARE LOADED WITH PROTEIN AND ARE GREAT FOR WEIGHT LOSS! HERE ARE A FEW OF MY FAVORITES!

IF YOU HAVE TRIED FAD DIETS AND HAVEN’T SEEN THE WEIGHT LOSS YOU DESIRE, TRY ANOTHER WAY…A HEALTHIER WAY!

How to do a Reverse Crunch: Step-By-Step & Video

How to do a Reverse Crunch: Step-By-Step & Video

Reverse Crunch work all of your core muscles with extra emphasis on the lower abdominals and the oblique muscles.  Reverse Crunch Modifications Based on your Fitness Level Beginner, Intermediate, and Expert: Body Weight Step-By-Step Instructions to Complete a Reverse Crunch: Start by lying down with your…

How to do a Deadlift: Step-By-Step & Video

How to do a Deadlift: Step-By-Step & Video

Deadlifts, one of my all time favorite workouts! This is a great lower body exercise as it works all of your major lower body muscle groups: Quads, Glutes, Inner Thigh, and Hamstrings. This exercise also works a few upper body muscles: Traps and Lats. Deadlift…

How to do Tricep Dips: Step-By-Step & Video

How to do Tricep Dips: Step-By-Step & Video

Tricep Dips also called the chair dip, build strength in your upper body working your triceps, deltoids, pectorals, as well as your back. 

Tricep Dips Modifications

Based on your Fitness Level

  • Beginner, Intermediate, and Expert: This exercise will be the same for all fitness levels, body weight only. The difference might be that a beginner may have their legs bent and closer into the body and the expert might have them more extended straight out in front. Beginner might also only be able to get to a 45-degree angle where the expert should reach the 90-degree angle.

Step-By-Step Instructions to Complete Tricep Dips:

  1. Sit on the edge or a chair, bench or coffee table and grip the edge next to your hips. Your fingers should be pointed at your feet. Your legs are extended, and your feet should be about hip width apart, with your heels touching the ground. Look straight ahead with your chin up.
  2. Press into your palms to lift your body and slide forward just enough that your butt clears the edge of the table or chair.
  3. Lower yourself until your elbows are bent between 45 and 90-degrees.
  4. Slowly push yourself back up to the start position.

This is one tricep dips. Complete the number of recommended reps.


Making Weight Loss Uncomplicated

FORGET ABOUT COMPLICATED DIETS START LOSING WEIGHT TODAY!

Hey! Jenn here, the creator of A Dash of Macros!

I have been exactly where you are, struggling to lose the unwanted weight. Struggling to find anything that actually works to lose the weight and keep it off. Trying to fight the aging process, while watching my metabolism slow down, my love handles and lower mid section expand.

I have tried all those fad diets and tested all of the different nutrition approaches. From Low Carb to Low Fat, Keto to Whole 30, Intermittent Fasting to Intuitive Eating, and everything in between.

If you have ever tried any of these restrictive diets before, you understand how hard they can be to follow, how restrictive they can be, and how much time and energy they take. Leaving you feeling hungry, deprived, irritable, and lacking energy. Making them impossible to stick with.

If you some how stuck to those diets and lost the weight, you eventually put that weight back on. Why? Because they are fad diets, they are not a sustainable lifestyle. They are a quick fix, but don’t withstand our busy lives.

FORTUNATELY, I HAVE CREATED ANOTHER WAY!

28 Day Kick-Starter Weight Loss & Nutrition Program


WANT TO TRY MORE ARM EXERCISES LIKE THE Tricep Dips? CHECK OUT A FEW OF MY FAVORITES!

SEAFOOD RECIPES ARE LOADED WITH PROTEIN AND ARE GREAT FOR WEIGHT LOSS! HERE ARE A FEW OF MY FAVORITES!

IF YOU HAVE TRIED FAD DIETS AND HAVEN’T SEEN THE WEIGHT LOSS YOU DESIRE, TRY ANOTHER WAY…A HEALTHIER WAY!

How to do a Reverse Fly: Step-By-Step & Video

How to do a Reverse Fly: Step-By-Step & Video

Reverse Fly helps to build a stronger upper back and shoulders. This workout will help build your shoulder stability and help prevent injury.  Reverse Fly Modifications Based on your Fitness Level Beginner, Intermediate, & Expert: All levels will want to use dumbbells. For each fitness level…

How to do Front Raises: Step-By-Step & Video

How to do Front Raises: Step-By-Step & Video

Front Raises are similar to side raises, as they are more difficult than they look and a little weight goes a long way. Front Raises work your deltoids, upper and lower trapezius, pectorals, biceps. This is a great workout to fight the bra bulge.  Front…

How to Do a One-Arm Row: Step-By-Step & Video

How to Do a One-Arm Row: Step-By-Step & Video

One-Arm Row engages far more than just your arm. The One Arm-Row works your entire back, shoulders as well as your arms. 

One-Arm Row Modifications

Based on your Fitness Level

  • Beginner, Intermediate, & Expert: All levels will want to use dumbbells. For each fitness level you will want to pick a weight that Is challenging but allows you to finish each set.

Step-By-Step Instructions to Complete a One-Arm Row:

  1. Put your left knee on a bench, table, or chair and grab the far side with your left hand.
  2. Then bend over so your upper body is parallel with the ground.
  3. Reach down and pick up the dumbbell in your right hand, (palm facing you). Then hold it with your arm extending, keeping your back straight.
  4. Bring the dumbbell up to your chest, concentrating on lifting it with your back and shoulder muscles rather than your arms. Keep your chest still as you lift.
  5. At the top of the movement, squeeze your shoulder and back muscles.
  6. Lower the dumbbell slowly until your arm is fully extended again.

This is a single One-Arm Row. Do all reps on your right side, then switch and complete this same movement on your left-side.


Making Weight Loss Uncomplicated

FORGET ABOUT COMPLICATED DIETS START LOSING WEIGHT TODAY!

Hey! Jenn here, the creator of A Dash of Macros!

I have been exactly where you are, struggling to lose the unwanted weight. Struggling to find anything that actually works to lose the weight and keep it off. Trying to fight the aging process, while watching my metabolism slow down, my love handles and lower mid section expand.

I have tried all those fad diets and tested all of the different nutrition approaches. From Low Carb to Low Fat, Keto to Whole 30, Intermittent Fasting to Intuitive Eating, and everything in between.

If you have ever tried any of these restrictive diets before, you understand how hard they can be to follow, how restrictive they can be, and how much time and energy they take. Leaving you feeling hungry, deprived, irritable, and lacking energy. Making them impossible to stick with.

If you some how stuck to those diets and lost the weight, you eventually put that weight back on. Why? Because they are fad diets, they are not a sustainable lifestyle. They are a quick fix, but don’t withstand our busy lives.

FORTUNATELY, I HAVE CREATED ANOTHER WAY!

28 Day Kick-Starter Weight Loss & Nutrition Program


WANT TO TRY MORE ARM EXERCISES LIKE THE One-Arm Row? CHECK OUT A FEW OF MY FAVORITES!

SEAFOOD RECIPES ARE LOADED WITH PROTEIN AND ARE GREAT FOR WEIGHT LOSS! HERE ARE A FEW OF MY FAVORITES!

IF YOU HAVE TRIED FAD DIETS AND HAVEN’T SEEN THE WEIGHT LOSS YOU DESIRE, TRY ANOTHER WAY…A HEALTHIER WAY!

How to do Hammer Curls: Step-By-Step & Video

How to do Hammer Curls: Step-By-Step & Video

Hammer Curls are a variation of the bicep curl which targets your bicep as well as your forearm muscles.  Hammer Curl Modifications Based out your Fitness Level Beginner,Intermediate, and Experts: All levels will want to use dumbbells, one in each hand. For each fitness level you…

How to do a Side Plank: Step-By-Step & Video

How to do a Side Plank: Step-By-Step & Video

Side Plank is a variation of the elbow plank, and like the basic elbow plank the side plank works a variety of muscles: Transversus Abdominis, Obliques Gluteus Medius, Gluteus Minimus, as well as your Hips.  Side Plank Modifications Based on your Fitness Level Beginner: Body Weight…

How to do an Elbow Plank: Step-By-Step & Video

How to do an Elbow Plank: Step-By-Step & Video

Elbow Plank, just your basic plank but far form basic. This exercise works your entire body with a heavy focus on your core. The muscles that the Elbow Plank strengthens are: your spin, traps, abdominal muscles, legs, shoulders, pelvic girdle, and improves your overall posture. 

Elbow Plank Modifications 

Based on your Fitness Level

  • Beginner: On your knees
  • Intermediate: On your elbows
  • Expert: On your elbows with a fitness band around your lower thighs.

Step-By-Step Instructions to Complete an Elbow Plank:

  1. Assume the pushup position but bend your arms at your elbows so your weight rests on your forearms.
  2. Tighten your abs, clench your glutes and keep your body straight from your head to your heels. Be sure your butt is not raised in the air.

Hold the Elbow Plank for time.


Making Weight Loss Uncomplicated

Over my years of testing and research I have come to understand that the majority of

Real Women, Busy Women

(myself included) are looking for a few things when it comes to weight loss and nutrition, we want it to be:

Easy to Understand

Simple & Laid Out For Us

Provides Results

Sustainable

THAT IS EXACTLY WHAT I HAVE CREATED!

A PROGRAM THAT WORKS BECUASE IT:

  • Take the complications out of weight loss
  • Breaks down Nutritional Education in a way that is easily understandable
  • Is not restrictive of foods…YES YOU CAN HAVE CHOCOLATE, BREAD, & PASTA!
  • Provides step-by-step instructions and videos for every workout
  • Allows you to customize the meal plans to your specific body and goal
  • Has over 30 Healthy and Delicious Recipes you are going to be EXCITED to eat! 
  • Allows access to me, during the entire program and beyond to ask any questions that you might have along the way
  • Teaches you how to create a healthy lifestyle for yourself that will allow you to maintain your weight loss over time, and continue to build on that success!

FORGET ABOUT COMPLICATED DIETS & START LOSING WEIGHT TODAY!

28 Day Kick-Starter Weight Loss & Nutrition Program


LOOKING FOR MORE Core EXERCISES  LIKE THE Elbow Plank? CHECK OUT A FEW OF MY FAVORITES!

HAVE YOU TRIED HEALTHY FREEZER FRIENDLY RECIPES? THEY MAKE LIFE SO MUCH EASIER WHEN THERE IS JUST TOO MUCH GOING ON!

ARE YOU TRYING TO LOSE WEIGHT AND NOT HAVING ANY SUCCESS? THESE HELPFUL WEIGHT LOSS POSTS WILL HELP YOU REACH YOUR WEIGHT LOSS GOALS!

How to do Donkey Kickbacks: Step-By-Step & Video

How to do Donkey Kickbacks: Step-By-Step & Video

Donkey Kickbacks focus on your gluteus maximus, the largest of the three glute muscles and the majority of your booty!  Donkey Kickback Modifications Based on your Fitness Level Beginner: Body weight Intermediate & Expert: Using a fitness band Step-By-Step Instructions to Complete Donkey Kickbacks: Get down on…

How to Do a Side Lunge: Step-By-Step & Video

How to Do a Side Lunge: Step-By-Step & Video

Side lunges not only work your glutes but they also work your hamstrings, quads, and inner thigh muscles.  Side Lunge Modifications Based on your Fitness Level Beginner: Body Weight Intermediate: Dumbbells Expert: Dumbbells and fitness band around your lower thighs, just above your knee. Step-By-Step Instructions to Complete…

How to do Dumbbell Swings: Step-By-Step & Video

How to do Dumbbell Swings: Step-By-Step & Video

Dumbbell Swings similar to kettlebell swings. They both target your glutes, thighs, and core muscles, improving lower body strength and stability.

Dumbbell Swings Modifications

Based on your Fitness Level

  • Beginner, Intermediate, & Expert: All levels will want to use a dumbbell or kettlebell. For each fitness level you will want to pick a weight that is challenging but allows you to finish each set.

Step-By-Step Instructions to Complete Dumbbell Swings

  1. Begin by standing tall with your feet shoulder-width apart.
  2. Grab a dumbbell or kettlebell with both hands.
  3. Without rounding your lower back, bend your knees slightly, push your hips back, and swing the weight between your legs.
  4. Begin by pushing the weight backwards
  5. Then thrusting your hips forward using the momentum from the thrust to swing the weight up in front of your body, about chest high.
  6. Allow the dumbbell to swing back down between your legs.

That is one Dumbbell Swing. Complete the number of recommended reps.


Making Weight Loss Uncomplicated

Over my years of testing and research I have come to understand that the majority of

Real Women, Busy Women

(myself included) are looking for a few things when it comes to weight loss and nutrition, we want it to be:

Easy to Understand

Simple & Laid Out For Us

Provides Results

Sustainable

THAT IS EXACTLY WHAT I HAVE CREATED!

A PROGRAM THAT WORKS BECUASE IT:

  • Take the complications out of weight loss
  • Breaks down Nutritional Education in a way that is easily understandable
  • Is not restrictive of foods…YES YOU CAN HAVE CHOCOLATE, BREAD, & PASTA!
  • Provides step-by-step instructions and videos for every workout
  • Allows you to customize the meal plans to your specific body and goal
  • Has over 30 Healthy and Delicious Recipes you are going to be EXCITED to eat! 
  • Allows access to me, during the entire program and beyond to ask any questions that you might have along the way
  • Teaches you how to create a healthy lifestyle for yourself that will allow you to maintain your weight loss over time, and continue to build on that success!

FORGET ABOUT COMPLICATED DIETS & START LOSING WEIGHT TODAY!

28 Day Kick-Starter Weight Loss & Nutrition Program


LOOKING FOR MORE TOTAL BODY EXERCISES LIKE THESE Dumbbell Swings? CHECK OUT A FEW OF MY FAVORITES!

Thrusters a Total Body Exercise to help lose weight Thumbnail
Thrusters, Total Body Exercise for Weight Loss!
Power Snatch Total Body Workout for Weight Loss
Power Snatch Total Body Workout for Weight Loss

HAVE YOU TRIED HEALTHY FREEZER FRIENDLY RECIPES? THEY MAKE LIFE SO MUCH EASIER WHEN THERE IS JUST TOO MUCH GOING ON!

ARE YOU TRYING TO LOSE WEIGHT AND NOT HAVING ANY SUCCESS? THESE HELPFUL WEIGHT LOSS POSTS WILL HELP YOU REACH YOUR WEIGHT LOSS GOALS!

How to do Thrusters: Step-By-Step & Video

How to do Thrusters: Step-By-Step & Video

Thrusters are a fantastic total body workout, they hit all your major muscle groups: Glutes, Legs, Core, and Arms.  Thrusters Modifications Base on your Fitness Level Beginner: Body Weight Intermediate: With Dumbbells Expert: With dumbbells and fitness band around your lower thigh, just above your knee Step-By-Step Instructions…

How to do a Bicycle Crunch: Step-By-Step & Video

How to do a Bicycle Crunch: Step-By-Step & Video

Bicycle Crunches work your abdominals, hips, and obliques. By keeping your legs off the floor you increase the workout, working your lower abdominal muscles.  Bicycle Crunch Modifications  Based on your Fitness Level Beginner, Intermediate, and Expert: All fitness levels will use body weight only. Beginners might…

How to do Flutter Kicks: Step-By-Step & Video

How to do Flutter Kicks: Step-By-Step & Video

Flutter Kicks or scissor kicks work your lower abdominal muscles as well we your hip flexors. 

Flutter Kick Modifications

Based on your Fitness Level

  • Beginner, Intermediate, & Expert: All fitnesslevels will use body weight only. Beginners might need to take more breaks, but the goal Is to complete the entire set.

Step-By-Step Instruction to Complete Flutter Kicks:

  1. Lie on your back and extend your legs up to a 25 – 45 degree angle.
  2. Keep your arms straight and In line with the floor, palms facing down.
  3. Lift your head, neck and shoulders slightly off the ground.
  4. Keeping your legs straight and glued together with your toes pointed raise your legs off the ground 10-12 inches.
  5. Focusing on keeping your core engaged. Start by lowering one leg, moving the foot slightly under the other foot. Then return to the starting position. Now do the same with the other leg, creating a crisscross C shaped movement.

That is one Flutter Kicks Complete the number of recommended reps.


START LOSING WEIGHT TODAY!

28 Day Kick-Starter Weight Loss and Nutrition Program

Making Weight Loss Uncomplicated

It’s time to end the confusion, cut through all of the weight loss fad diets, and stop Yo-Yo dieting. It’s time for you to lose those unwanted pounds and keep them off for good!

In the Real World, Real Women don’t have time to think about complicated diets, to spend time reading up on the latest fad diet, or have the ability to stick to restrictive diet.

Most women don’t look like the social media fitness models we see everywhere these days. Real women have too much going on in our lives to devote the hours upon hours it would take to look like any of those 20 something year olds all over social media.

Real women have lives, jobs, life obligations, hormones, slowing metabolisms, and the list goes on and on.

WHILE YOU WANT TO LOSE WEIGHT YOU HAVE STRUGGLED TO FIND A PROGRAM THAT:

  • Works
  • Is easy to follow
  • Removes the confusion
  • Tells you exactly what to do and eat
  • Makes weight loss sustainable
  • Turns weight loss into an easy healthy lifestyle
  • A lifestyle that is enjoyable while looking and feeling your best

IF YOU ARE A BUSY WOMEN LOOKING TO LOSE WEIGHT, THIS PROGRAM IS FOR YOU!


IF YOU LIKED THEse Flutter Kicks YOUR GOING TO LOVE THESE OTHER Ab Exercises! BELOW ARE JUST TWO OF MY FAVORITES.

LOOKING FOR DELICIOUS RECIPES TO HELP YOU ON YOUR WEIGHT LOSS JOURNEY? CHECK OUT THESE FAVORITE SALAD RECIPES!

IF YOU ARE LOOKING TO LEARN MORE ABOUT NUTRITION AND LIVING A HEALTHY LIFESTYLE, CHECK OUT MY NUTRITIONAL GUIDES. BELOW ARE TWO DEDICATED TO WEIGHT LOSS: