Fit Ball Wall Crunch

If you follow my web site, you know I’m a fan of angles. The same exercise can be approached from various angles and hit the muscle in new ways. I added this as a superset to the more standard Fit Ball Crunch that places feet on ground (TIP: when doing standard Fit Ball Crunch, balance on your heels and point toes toward the ceiling. It decreases stability and forces greater contraction of the core). Read More →

Mountain Climbers – Full Body

I might not be talking about Everest here, but there’s no denying that Mountain Climbers are an amazing full body move to toss in the mix. Use them as a warm up, or superset them with another exercise. Either way, I can’t complete a set of these without feeling some gains the next day. Read More →

90 Degree Wall Split for Inner Thighs

I feel like I have strong legs. They’re not long, lean, runway model legs…but I’ve always thought they were pretty strong. And I love them for their strength. They’ve served me well throughout my competitive soccer days, and into the “chasing a six year old around” days. That said, I’m always brought back to reality when I decide to add inner thigh exercises to my routine. Oh yes. The inner thigh wants attention too, and when I work this area I am reminded that perhaps I have neglected it for too long. Read More →

Single Leg Chair Squat

This is a great, unilateral, lower body move. A unilateral exercise is a move that focuses on one side of the body at a time. This is a great training tool when you want to ensure that the stronger side isn’t compensating for the weaker side. You can build strength exactly where you need to.

The Single Leg Chair Squat not only works the obvious larger muscles (glutes, quads, hamstrings) but it also recruits many smaller, stabilizing muscles while engaging your core and working on balance. Here’s how to perform it: Read More →

Concentration Curl – Biceps

If you have a weight and a chair, this is a great exercise for targeting the biceps.

Concentration Curl

Sit on a chair with knees bent and feet planted firmly on the floor. Grab a weight in one hand, and rest the back of that upper arm on top of the inner thigh of same side. Palm should face away from thigh. Straighten arm (leave slight bend in elbow) so weight hovers above ground (not shown). Contract bicep to lift weight up toward shoulder. Read More →

Shepherd’s Pie

This recipe is a weekly request from my daughter. While I don’t actually make it on a weekly basis, I always welcome the request. It’s a go-to when time is tight or for those night’s when you need to keep it simple. Read More →

Fit Ball Glute Curl

If you’re looking for another way to target those glutes, look no further. Our glutes are considered a part of our core and strengthening the core contributes to a strong foundation for which to build on all of our strength training goals. Not only will this simple exercise hit the glutes, but you’ll also target the often neglected¬†hamstrings. When leg day rolls around we often focus on the more visible muscles in the front (the quads), but strong hamstrings are a key contributor to knee stability. They also assist in stabilizing the hips and help to keep the spine in good alignment. Read More →

BOSU Star for Lower Back/Core

This exercise is a¬†slight twist on the more traditional Superman. The BOSU provides a level of instability that forces you to engage your core on a deeper level. It may seem awkward at first while you work on your form and secure your balance, but once you get the hang of it, you’ll be happy to have this as an addition to your lower back strengthening sessions. Read More →

Bodyweight Resistance Inner Thigh Lift

This is a great inner-thigh exercise that requires little space and no equipment.

Bodyweight Resistance Inner Thigh Lift

Lie on your right side, supporting your upper body with your right arm. Place your left hand behind your head and be sure to keep your elbow out and chest open. Bend your left leg and place your left foot on the inside of your right knee. Flex your right foot. This is your starting position. Read More →

No Junk Jam

My daughter loves jam. I don’t love the long list of ingredients in most store bought varieties. I found this recipe on Pinterest well over a year ago and I haven’t looked back. It’s simple, quick, has no preservatives, additives or refined sugar, and it tastes great! Read More →