Inner Core Workout

Inner Core Workout

12-Minute Inner Core Workout

This Inner Core Workout No Equipment for Women Over 40, is the perfect workout to improve your core strength, decrease low back pain… and it’s also super if you HATE crunches!

No crunches, no repeats, no nonsense moves that will target your core and leave you feeling fantastic!

TOOLS NEEDED

None

THE WORKOUT

1. Ab bracing
2. Dead bug
3. Opposite arm/leg lift (alternating)
4. Plank with knee taps
5. High plank with knee twist
6. Double leg drops
7. Side plank with reach under’s
8. Other side
9. Plank pikes
10. V-sit leg drop combo

1 x 45sec

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Strength Workout to Prevent Osteoporosis

Strength Workout to Prevent Osteoporosis

 

30-Minute Strength Workout to Prevent Osteoporosis for Women Over 40

Osteoporosis, which literally means porous bone, is a disease in which the density and quality of bone are reduced. As bones become more porous and fragile, the risk of fracture is greatly increased.

And, this loss of bone occurs silently and progressively. Often there are no symptoms until the first fracture occurs.

The leading cause of osteoporosis is a lack of certain hormones, particularly estrogen in women and androgen in men.

Women, especially those older than 60 years of age, are frequently diagnosed with the disease.

However, those of us in menopause (or through it) also have lower estrogen levels – making our risk factors go up for osteoporosis.

The best way to build our bone? Strength training exercises and higher impact moves.

So… I married the two for this workout, giving you the perfect workout to prevent osteoporosis, while also toning our muscles.

 

TOOLS NEEDED

A pair of light & moderate dumbbells

THE WORKOUT 

1. Alternating lunges with bicep curls
2. Side hops over the dumbbell (low & high impact options shown)
3 x 30sec

3. Squat & shoulder press
4. Jumping jacks (low & high impact options shown)
3 x 30sec

5. Kneeling straight arm press backs
6. Sumo jump out with dumbbell pick-ups (low & high impact options shown)
3 x 30sec

7. Wide rows
8. Skaters (low & high impact options shown)
3 x 30sec

 

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Protein Pancake Recipe

Protein Pancake Recipe

Berry Banana Protein Pancake

Serves 1

1 scoop vanilla protein powder (head here to see what I use)
½ cup egg whites
1/8 teaspoon baking powder
½ banana
¼ cup blueberries
1 teaspoon cinnamon

Directions

1. Lightly mash the banana with a fork. Add eggs, protein powder, baking powder and cinnamon to the mashed bananas, stir to combine. Fold in blueberries.

2. Pour batter onto a lightly sprayed skillet. Cook over medium heat for about 3-5 minutes, until it starts to bubble. Flip with spatula and cook 1 minute on the other side.

3. Optional: top with fresh fruit, maple syrup, or nut butter

4. TIP: make 4-6 in advance and freeze.

 

Nutrition Information Per Serving (without toppings):

Calories: 241 Fat: 1.9g Carbohydrate: 24g Dietary Fiber: 4.8g Protein: 35g

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Holiday Total Body Workout

Holiday Total Body Workout

30-Minute Total Body Christmas Workout

Join me for a some holiday fun with this 30-minute, total body workout.

For this workout we have 15 exercises in the Santa hat, and every minute I draw a new exercise. So no one (including me), knows what we will be doing.

It’s gonna be awesome!

We perform all 15 exercises, once through, stretch out the muscles for a few minutes afterwards and then you’re done and ready to take on the holidays… stronger and fitter.

 

TOOLS NEEDED

A pair of light & moderate dumbbells 

THE WORKOUT

1 x 60sec – 15 moves

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Bedtime Stretches for Low Back and Hips

Bedtime Stretches for Low Back and Hips

 

20-Minutes of Low Back & Hip Stretches

Sore low back? Tight hips?

Then you are going to LOVE this 20-minute low back and hip stretch routine.

While the title does say “Bedtime”, you can do this little routine anytime during the day.

I just prefer right before bed because I find the stretches help to center myself, get my focus back on my breathe, which in turn slows down the hamster wheel in my head so I can fall asleep faster.

 

TOOLS NEEDED

Nothing

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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PJ ox

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