Over the course of our 30-Day Ab Challenge, we take an in-depth look at each of the exercises used, and this week we delve into knee tucks.
Here’s how it works: Three exercises over 30 days, and we up the intensity each day. Simple.
Think again!
Our 30 Day Ab Challenge is a great way to jumpstart that summer body training! If you have summer on your mind or you’re just looking for a new challenge, join in and challenge yourself to three different exercises—the crunch, the plank, and the knee tuck.
Today, we give you the most vital advice for knee tucks. Alright, let’s get to it!
Knee Tuck
Balance yourself on ball, find stability, and then roll the ball forward with your feet as you tuck your knees into your chest
Keep your entire core tight to stay stable throughout the movement. To avoid wrist pain, spread your weight evenly throughout all fingers and palm
By the end of the challenge, your core will be stronger, your performance at the gym will enhanced, and your confidence will be boosted. Remember to track how you improve with each exercise, how you look, and how you feel. You’ll be surprised with the results!
Over the course of our 30-Day Ab Challenge, we are zeroing in on each of the exercises used, and this week we focus on the plank.
Here’s how it works: Three exercises over 30 days, and we up the intensity each day. Simple.
Think again!
Our 30 Day Ab Challenge is a great way to jumpstart that summer body training! If you have summer on your mind or you’re just looking for a new challenge, join in and challenge yourself to three different exercises—the crunch, the plank, and the knee tuck.
Today, it’s all about plank advice. Do the stated reps and hold time, adjust as needed and work your way up! Now, let’s get started...
The Plank
There are two different ways to do a plank on the exercise ball: Put your feet on the ball and hands on the ground, or have your elbows on the ball with your feet on the ground
Keep your whole core tight on this one
Use your back muscles, glute muscles, and abs to keep your body in a straight line
Don’t stick that booty too far up in the air or let it sag
Over the next three weeks, we’ll zero in on each exercise used in the 30-Day Ab Challenge exercises. Today: The Crunch.
Here’s how it works: Three exercises over 30 days, and we up the intensity each day. Simple.
Think again!
If you’re looking for a new challenge or have summer on your
mind, it’s time to kick it up a notch. It’s never too early to get
started and this 30 Day Ab Challenge is a great way to kick-start that summer body training!
You’re going to challenge yourself to three different exercises—the crunch, the plank, and the knee tuck. Today, we begin with tips for the crunch. Do the stated reps and hold time, adjust as needed and work your way up! Here we go...
The Crunch
Keep your feet flat on the ground, lean back over the ball, and keep core tight to pull yourself up
Find a position on the ball that works best for you to stay balanced and have the largest range of motion
Spice up your workout routine to get better results, faster. Here’s how!
On a daily basis, Katie Austin motivates thousands of followers to have fun while working out through her social media platforms, like Instagram and YouTube. In an exclusive interview with DynaPro Direct, Austin shares her secrets to a perfect workout routine, tells us what her diet consists of, and shows us how to have a blast getting fit. Plus, she shows us what some of her favorite fitness moves are!
DynaPro Direct: At what point in your life did you decide you wanted to turn your love for fitness into a career?
Katie Austin: I've always been into fitness and health ever since I can remember, as my mom, Denise Austin, was in the industry. She had her own TV show, books, and DVDs. But, it wasn't until my junior year of college, right after I stopped playing division one athletics at University of Southern California, that I realized what I wanted to pursue. Because I studied TV production, I started a segment on USC's college station, where every Wednesday I would give a fit tip or show a workout. Both my love for fitness and TV came together, and from there it became my passion.
DD: What's the importance of having fun during workout sessions?
KA: UMM, ALL THE IMPORTANCE! In my opinion, if you're having fun during a workout, you forget you're even working out! When a workout is fun, it's more sustainable because it isn't as dreadful. That's also why I love working out with a buddy so much, because friends help keep you entertained!
DD: What's your go-to recipe?
KA: All my go-to recipes are super simple! If it's not simple, OR tasty, it won't be realistic. My go-to meal would be quinoa, chicken, a veggie, and an avocado. And honestly, it all depends what I have in the fridge! I love making trays of different veggies and protein. For example, I’ll set my oven to around 350 degrees, lay out a cookie tray of veggies and chicken, sprinkle with garlic, salt and pepper, and bake until it’s ready! It always turns out delicious!
DD: Can you talk a little bit about your Katie Austin Box with DynaPro Direct? What was your favorite part about creating or launching the workouts and box?
KA:My collab equipment box with DynaPro was SO awesome for me in many ways. I love giving my girls something they can physically use in their homes, on the go, and just about anywhere. It makes a workout more convenient and easy, as there is not just one piece of equipment in the box, but FOUR. AKA, there are endless workouts you can do with all these pieces.
DD: What's your favorite move with a jump rope?
KA: My favorite move is a one-leg jump rope! You really feel the burn because you're just focusing on one leg at a time. It also burns the calves!
DD: What's your favorite way to use resistance bands and mini resistance bands?
KA: ANYTHING booty related. Using the bands makes butt and leg workouts so much more challenging, and you can definitely see results quicker.
DD: What's your favorite way to work out with an exercise ball?
DD: What's one of your favorite quotes, or something you say during your workout classes to help motivate everyone?
KA: "It'll all be worth it, you will thank yourself later." During the workout, you can get very discouraged. Sometimes a workout can be so hard you may feel like giving up. I've even said to myself many times, "Ugh what's five more reps? It won't matter." "Oh what's one more set going to do?" But, it’s so important to tell myself and others it will all add up and be worth it. It's inspiring to know that the workout you are completing is important for reaching your goals.
The Florida-based personal trainer discusses how to stay motivated through motherhood.
Calling all super moms and super moms-to-be! Sia Cooper—a certified personal trainer who specializes in nutrition and women’s fitness, and the face of Diary of a Fit Mommy—dishes on why it’s important to embrace a healthy lifestyle and how to regain gym motivation.
We get it, mom-life is tiring, but Sia, a mom of two, knows exactly how to fight the fatigue and make healthy happen. After eating poorly, gaining weight and constantly being sick in college, she knew it was time for a change. She turned to clean eating and started a blog to keep herself accountable and share with others what worked in her new lifestyle. She dropped the extra weight and continued blogging throughout her first and second pregnancy. Today, Sia continues to inspire others daily with her workout tips and guides. But she isn’t doing it alone—she has two adorable workout buddies to kickstart her routine!
DynaPro Direct: Why should new moms prioritize fitness and working out? Why is it so important to you?
Sia Cooper: New moms should make fitness a habit for their own sanity. Before they can take care of their kids, they have got to remember to take care of themselves. This is the only way that I can function since a happy mommy equals a happy family!
DD: How do you make time for your fitness routines?
SC: The main time that I workout daily is when my daughter naps. As soon as she falls asleep, I get my workouts done. You’ve got to learn to use your free time wisely.
DD: How do you involve your kids in your workouts?
SC: Lots of ways! I like wearing my daughter in her baby carrier, and my son will copy what I do or I’ll have him hang onto my back.
DynaProWhat do you think is the biggest reason new moms lose their motivation to work out? How can they overcome that?
SC: The biggest reason for losing motivation is the obstacles that come with having a new baby, but they can overcome these obstacles by nixing the excuses and making their babies the reason to workout and stay healthy.
DD: Exercise balls, jump ropes and resistance bands are all portable pieces of exercise equipment that new moms can use right at home. Do you use any of these products and have any favorites?
SC: I use exercise balls and resistance bands on a regular basis. I love the bands especially since they are easy to take with me wherever I go!
DD:How important is nutrition to you? What kind of nutrition rules do you stick to?
SC: Nutrition is more than half of the battle so it is super important to me. I like to eat an 80/20 diet—80 percent clean and 20 percent indulgent—because I feel it is important to spoil yourself even just a little sometimes.
DD:How can someone who's new to the world of exercise and clean eating jump in? What’s the best way to start a new daily routine that includes this healthy lifestyle?
SC: The best way is to find a guide that best works for you. This is why I created my Strong Body Guide to help walk you through daily workout plans and meal planning. It is always best to remind yourself that it is not a race—it’s a lifestyle. You do not have to rush to get back into fitness or to get your body back. You should take your time and start slow.
The perfect gear for pumping up before hitting the pool or beach on vacation…
Before you head off on your spring break vacation, make sure you toss
this fitness gear in your suitcase. You worked so hard to get in shape
this vacation, why not throw a few sets in at the hotel room or on the
beach before you head out. You’ll feel toned and confident to flex those
muscles while you’re away soaking up the sun. Here’s why:
Portability Matters:
We know you don’t even want to think about lugging around extra gear
in your suitcase! Picking easy-to-pack essentials matters. Various resistance bands, jump ropes, and even an exercise balls (deflated for travel) offer a variety of workouts while taking up little room in your carry-on.
Stay Active on the Plane:
Take a mini resistance band on the flight (especially long hauls) to
stay active beyond just walking up and down the aisles. Keeping the
upper and lower body active will reduce stress and tension from those
crowded airplane seats.
Plan Ahead:
If possible, think about how active you’re going to be on your trip,
then pack accordingly. Plan on spending time poolside? Bring a
resistance band. Only have time for a quick workout in the hotel? Pack a
jump rope and get your heart rate going in just a few minutes. Have an
oversized balcony to use as your hotel gym? Blow up that exercise ball
and get to work.
Change of Pace:
Don’t let the departure from your regular gym dampen your routine.
Take this opportunity to try a new exercise or mix in something you
typically don’t do. Haven’t used resistance bands before? Give ‘em a go!
New to exercise balls? Go for it!
Make Friends:
Chances are, you won’t be the only one trying to fit in a workout on
spring break, but you may be the only one who was smart enough to pack
gear! Get a jump rope group going and you’ll have new friends in no
time.
Travel-Ready Gear:
Durability matters. Packing things like our top-rated exercise ball
means your workout gear will be intact when you arrive. The portable
pump means you can inflate in the hotel room and have instant balance
and core exercises.
Outdoor Adventuring:
Hiking just got a lot more fun. Pack a resistance band or two in your
daypack for a new twist on the trails. They’ll add a nice upper body
challenge to your trek.
Training for a Big Event? Keep Going:
Our
portable line is the perfect way to maintain your training schedule
while stepping away for vacation. Combining a couple of resistance
workouts with a morning run means you won’t miss a beat.
Or, Be a Trainer for Someone Else:
If you have the room, pack some extra workout gear and see where it
takes you. Even just an extra set of bands could lead to new adventures
on your hard-earned vacation.
Balance Anywhere:
Business travel can be especially stressful. Imagine coming back to
your room after a long day of meetings and presentations and having the
opportunity to unwind. Our exercise ball is a great way to bring the
mind and soul back to center and keep that spring break vibe front and
center. Reach for the resistance bands to take the edge off, or for the
jump rope to get your heart rate up.
Get your Fitness Gear Here SHOP NOW!
Also Available on
FitElyse spills her best secrets to toning up after delivery day!
So,
it’s been a crazy nine months, and you couldn’t be happier with your
brand new baby! Life has forever changed — but so has your belly. Yes,
having a child is worth it, but if only you could ditch that baby weight
for good, right?
I know, mamas! I've been there — twice — and
it's tough. These days, new parents are sleep-deprived and exhausted. It
feels like almost every waking minute is spent changing diapers,
feeding your newborn, changing more diapers, soothing the baby. Did I
mention changing diapers?!
There's
not much time for you to take care of you, but without a healthy YOU,
it's hard to have a truly healthy family. So, whether you've just been
given the okay to work out after having a baby, or if you've been
waiting and waiting and now that baby is a year old — the time is now.
The good news is you can achieve that pre-baby body and even more right
at home! And it starts in the kitchen with clean meals.
I know, I
know, you don't have time. But neither do I, but prepping clean meals in
advance is key. Otherwise, when the clock hits noon and Baby is finally
napping, you’ll be starving and that junk food will call your name.
The
crockpot is my go-to. Each week, I make a large batch of steel-cut
oatmeal for a nice morning meal. Lunch is often scrambled eggs and
veggies, a hummus and turkey sandwich or leftovers. For dinner, I go
back to my trusty crockpot. Chili is a staple around our house: beans,
beef or chicken, a little onion, and some seasonings is all it takes to
create an easy, filling meal.
Between meals, be sure to keep
healthy snacks around. (No, the graham cracker off the floor doesn’t
count.) Nibble on fresh fruits and veggies, Greek yogurt, cottage
cheese, low sugar protein bars and shakes. Eating frequent, small meals
will get your metabolism firing like a wood-burning stove.
HERE ARE A COUPLE OF MY FAVORITE FAST RECIPES TO GET ME THROUGH THE WEEK:
Steelcut Crockpot Oatmeal
(Makes 8 servings)
2 Cups of Steel-Cut Oats
6-7 Cups of Water
1 Tablespoon of Vanilla Extract
Optional:
Add in 1-2 Cups of frozen berries, 1-2 Cups of sliced apples or 1 can of unsweetened pumpkin
Directions:
Add
all of the ingredients in the crockpot and cook on a low setting for
five to six hours. Add more water if needed. In the morning, simply heat
and top with a little Greek yogurt and cinnamon!
Green Chicken Chili
(makes several servings)
1 LB Chicken Breast
1 Cup Chicken Broth
1 Small Sweet Onion, Diced
1 Can of Diced Green Chilies
1 Cup of Green Enchilada Sauce
2 Cans of Beans (Pinto, Black, Kidney, Northern, Chili)
Salt, Pepper, Chili Powder to Taste
Directions:
Place
the onion in the crockpot and pour in the chicken broth and add the
chicken breasts. Cook four to six hours, until the chicken is done. Dice
the chicken and add it back into crockpot with all of the other
ingredients. Cook on low for one to two additional hours. Try topping
with a little cilantro and a squeeze of lime!
EASY EXERCISES WHILE BABY IS NAPPING
While
baby naps or does some tummy time, let’s get to work on that tummy of
yours. A combo of cardio and resistance training is the best mix.
Here’s a guide to some of my routine:
Frequency: 4-5 times a week. (Aim for 3 days of resistance training and 2 days of cardio.)
Length: 20-30 minutes a day (A 20-minute stroller jog will do wonders for you both.)
Warm-Up: Five minutes of jump rope, jumping jacks, high knees, or running up and down stairs
Exercise Ball Squats
Exercise Ball Crunches
Mini Band Outer Thigh Steps
Push-Ups With Feet on Exercise Ball
Mini Band Back Squeeze
Plank With Mini Band Glute Kicks
Frequency: Cycle through two to three sets or until the baby needs your attention!
Progress
in the kitchen is key to a healthy and balanced lifestyle for you and
your newborn. A handful of greens, lean meat and a bit of fiber are the
first part of the mix. When you add these muscle burning moves and some
cardio, you have a recipe for success!
Get your Mini Bands Here SHOP NOW!
Also Available on
Hiking just got a lot more fun. Pack a resistance band or two in your
daypack for a new twist on the trails. They’ll add a nice upper body
challenge to your trek.
