Wednesday, November 27, 2013

How to Prepare for Your Turkey Trot




Turkey Day is less than 24hrs away!  Did you know Thanksgiving is the most popular day to run a road race? It’s true.  If you plan on running tomorrow, here are a few last minute tips to ensure you have a successful race:

1.     Race Day Eve Plan

Fuel Your Race 

Although most Turkey Trots are 5 miles long or less, it is still important to think about what you're eating the day before your race.  Avoid fatty foods which take the body longer to digest.  Foods that are high in fiber should also be temporarily removed from your meals.  While a diet rich in high fiber foods such as whole grains, legumes, and fruits is recommended as part of a healthy lifestyle on most days, eating high fiber foods the day before your race could upset your stomach on race day.  Choose refined carbohydrates for pre-race day meals. Think regular versus whole wheat pasta.  


Get Ready

Gather all of your race day supplies so you are ready to go the next morning.  Lay out all of your clothes, a dry shirt you can wear after the race, water, and your race bib and safety pins if you have them.  If it will be cold in your race day town, be sure to take out gloves and a hat or headband for your ears Old socks work well as “mittens” you can easily toss if you find you don’t need them half-way through your run. 

If you have a race packet, you may want to review the race route.  Knowing where bathroom and water stops are located ahead of time will help you during the race.  You’ll also get an idea of other landmarks and whether or not your race will have each mile posted for you.  You can also use these materials to inform any fans where you’ll want to meet them after the event.  

Sweet Dreams

Twas the night before race day and all through the house, not a creature was stirring not even a mouse.  You’re going to fall right asleep right away, right? No? Don’t worry, you’re not alone. Try to relax.  Hopefully you got enough sleep the previous few days.  The sleep you get the night before won’t make or break your race day results.


2.     Race Day Tips

Eat Something Light Before Your Turkey Trot

Eat something light at least two hours before your race.  Again, stick to low fiber and fat foods, but don't try something you haven't eaten before a run in the past.  Race day is not the time to try some new food. At least not before your race. Save your bravery for your Thanksgiving meal.  

Have Fun!

Enjoy the race! Laugh at or join people dressed up like turkeys. High five your fans and burn some calories before your turkey dinner with a smile. Most races are big events so you are not likely to post a PR (personal record).  If it's your first race, your goal should be to finish.  Try to inspire some of your cheerleaders this year to join you at the start line next Turkey Day.


3.     Post-race

Get into some dry clothes so you feel comfortable on the ride home. Make sure you drink water to rehydrate before indulding in any holiday beverages.  

Are you running a Turkey Trot this year?  What do you think of this holiday tradition? Share your thoughts with us by commenting below:




Tuesday, November 26, 2013

Tighten + Tone Tuesday 10-minute Workout with Special Guest and CABARRET Creatrix Nicole LaBonde!


Happy Tighten+Tone Tuesday! Last week I shared a 10-minute do-anywhere circuit style workout that I prepared for Jennifer at Yonder Tours for my travel-loving fitness fans.  This week, I have the pleasure of sharing another 10-minute workout that travels well.  Please welcome Nicole LaBonde, Creatrix of CABARRET who has shared her Barre Fitness Workout with us below:

Here is a 10 minute, Thigh-Toning, Booty-Blasting workout from CABARRET Barre and Dance Fitness!:


There is a reason ballerinas have done the same barre exercises for 100s of years-- they work! Barre is a high resistance workout- you control your body, while working your muscles to the point of fatigue, especially your legs, glutes, and upper arms!

CABARRET class includes specific barre exercises, done with resistance, for every woman's favorite targets: abs, booty, legs (especially thighs), and arms. Barre exercises also strengthen the feet and back (high heel pain, anyone?). Barre exercises strengthen core muscles and tone and tighten your legs, especially thighs and glutes, using resistance. Work at the barre translates to long, toned legs, a tight booty, a sexy stomach!

About CABARRET Creatrix Nicole LaBonde: Nicole LaBonde wants to live in a world where all women are confident with their voices, bodies and lives. As a multi-preneur, she’s been featured in Business Heroine, Philadelphia Magazine’s BeWell Blog, and multiple blogs and ebooks on Health and Fitness topics. Currently, Nicole is applying her vast experience in these fields into a new passion, her work as a mind and body transformation coach. Her clients have found success in: weight loss, increased energy, public speaking confidence, social media marketing and more. Find out how to work with Nicole at www.nicolelabonde.com.

Thursday, November 21, 2013

How to Easily Cut 700 Calories from a Baking Recipe and a Yummy Lemon Square Recipe to Test this Tip out On!

Earlier this week two events coincided that resulted in the creation of my latest recipe obsession: Lemon Zucchini Bars!  


First, I found an old Weight Watchers magazine that had a Lemon Zucchini Bar recipeThen, I realized we had WAY too many overripe bananas on our counter. I needed to find a way to use them or lose them (or freeze them, but then I wouldn't have been able to have dessert!)

So you may be wondering how a banana relates to my cooking a Lemon Zucchini Bar.  Well, one of my favorite calorie saving tips is to use ripe bananas or applesauce as a substitute for butter in baking.  The texture of the banana is equivalent to butter for your baking needs, but the number of calories doesn't even compare! One stick of butter has a whopping 810 calories.  A banana on the other hand, has 100 calories!!!!


Why doesn't everyone break up with butter then? Well, obviously it isn't quite the same as using butter.  But if you try a recipe like the one I'm sharing today that you haven't made with butter yet, I doubt you'll notice at all.  Most recipes I've made pre and post banana substitution tasted the same to me.  However, there is one catch-if you don't eat the baked goods the first day or two the consistency does get a little rubbery.

Rubber?! Should you not even bother with my calorie saving secret? Hardly! With the calories you save, you can eat more of your tasty treat without the guilt!  If you don't think you'll want to indulge that much, you can always make your recipe for company.

OK so enough with the small talk! I want to share with you my modified Lemon Zucchini Square recipe.   The healthy Weight Watcher's version clocked in at 140 calories per 1/16 serving.  The one I'm about to share with you? Only 40 calories for the same serving size! That's about 2/3 of the calories in the original.  The banana substitution saved 700 calories and I also subbed out the 1 cup of sugar for Splenda to save another 700 or so calories.  If you don't like using artificial sugar, that's fine.  Use the real deal and you'll still save at least 40 calories per square.

Here's what you need for my version:

Crust:
1/4 cup Splenda
1 extra ripe banana
1 cup of flour

Filling:
1/4 cup of lemon juice (I needed 2 small lemons the 2nd time but 3 large ones the first time....)
Zest of 1 lemon
3/4 cup of Splenda
1 medium zucchini, grated
2 large eggs

Step One:  Preheat your oven to 350 degrees and make your crust! In a bowl (NOT in the baking dish-I tried this the first night....please don't tell my mom!  If you're a real cook, you already know this idea did not result in my crust mixing very well) mix your 1/4 cup Splenda, extra ripe banana, and 1 cup of flour together until they are blended.  It will be the consistency of fluffy dough when you have it right.  Once everything is mixed completely, spread your crust on the bottom of an 8 in x 8 in glass pan.  Pop it in the fridge for 15 minutes OR be a rebel like me and put it in the freezer for about 5 while you gather your other ingredients.

Step Two: Put your crust in the oven on 350 degrees for 18-20 minutes or until it becomes golden brown.

Step Three: While you're waiting, don't just stand there drooling over that yummy smell-stir up the filling! Grate your zucchini and then mix all your filling ingredients together.  

Step Four: By now your crust should be done.  Take it out of the oven and pour your filling on top.  Put your raw zucchini bars back in the oven for another 20-25 mins or until there is a little browning on top.

Step Five: TRY to let this cool and TRY not to eat the whole pan on your own.  Sharing is caring!

These lemon bars are SO good that I may or may not have eaten the entire pan for dinner yesterday.  But, when you think about it this recipe is almost like a quiche which is perfectly acceptable for dinner so...it's all good, right? Not that I really did eat the whole pan....I did let my husband have one square...

Do you ever use banana or applesauce in your baking recipes? What do you think about trying it for these delicious lemon squares? I'm dying to hear your thoughts and dying to come over if you make them...please?....



Wednesday, November 20, 2013

Dinner is served! Sweet Potato + Spinach Quesadillas with a side of Pickled Onions

Yummy yummy in my tummy! Here's the finished product for this week's dinner: Sweet Potato + Spinach Quesadillas.  It's hard to tell that these quesadillas are filled with nutritious spinach and sweet potatoes and pack a punch of dietary fiber, vitamin B6, iron, potassium, Vitamin A, Vitamin C and Manganese, but it's true! Ready to try it out for yourself? Find the full recipe HERE.

Are you going to try this recipe? Let us know what you think of it with a comment below:


What's for Dinner? Wednesday

Happy What's for Dinner? Wednesday! This week I'm sharing a delicious Spinach and Sweet Potato Quesadilla recipe I modified from Health.  It's a very vibrantly colored dish, chock full of vitamins, and tasty to boot!  I'm getting hungry for another one just thinking about it right now.  But, I will stay focused.  I wouldn't want to get spinach all over this post!

Want to join us in this unique twist on Mexican cuisine? Here's what you'll  need to serve 4 people:

  • 1 lb of sweet potatoes
  • 1 cup vinegar 
  • 1/2 cup Splenda 
  • 4 black peppercorns
  • 1 large red onion, sliced
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 8 flour tortillas
  • 5 cups baby spinach 
  • 1 cup shredded part-skim cheddar 
  • 1/2 lb of cooked diced chicken (cook while potatoes cook or ahead of time)
  • olive oil cooking spray
Step One: Stab your sweet potatoes with a fork (they really didn't live up to their name so don't feel bad) and then microwave them on high for about 15 minutes or however long your microwave will take to make them soft.  Warning: They will sound like they're screaming as they release steam.  Don't worry!  They want to be cooked.

Step Two: As you're waiting for your sweet potatoes to calm down, pickle your side of onions!  Find a medium saucepan and add your vinegar, splenda, and peppercorns. Boil this mix until the sugar is dissolved.  When you can't see any more of the sweet stuff, pour this boiling mix over your red onions and let them sit for 10 minutes before draining the liquid off.

Step Three: By now your potatoes should be cooked! Yay for multi-tasking!!  Take out the sweet potato flesh and mash it and your salt and pepper in a separate bowl.  Next, spread 1/4 of your potato mix over a tortilla and add 1 cup of spinach, 1/4 cup of cheddar, 1/4 of the diced chicken, and another tortilla.  

Step Four:  From tortilla to quesadilla! Heat a skillet coated with cooking spray on medium-high heat.  Add your quesadilla in training.  Cook for 3 minutes on each side so that the cheese melts. Mmmm does that smell bueno!  Repeat to make 3 more quesadillas. 

Serve your quesadillas with 1/4 cup of your pickled onions.  Enjoy more calcium than a glass of milk when you have a fiesta with these quesadillas!

Thinking of trying this recipe? Share your thoughts with us by posting a comment below: 



Tuesday, November 19, 2013

Tighten + Tone Tuesday


Happy Tighten + Tone Tuesday! This week I don't have one exercise for you. Instead, I have a whole workout! The best part is it's more like a "whole" workout because it won't take you the whole day to do. In fact, it's only 10 minutes!

Stop by Yonder Tours for this 10 minute do anywhere routine.  If you have extra time, repeat this cardiovascular and strength training circuit multiple times to burn extra calories.

I had my boot campers do this workout three times last week and they told me yesterday that they really felt it the next day.

What workout are you doing today? Let us know with a comment below and if you try this 10-minute option tell us what you think!



Wednesday, November 13, 2013

Dinner is served! Greens, Eggs, and Spaghetti

 
Dinner is served! Tonight I made Greens, Eggs, and Spaghetti.  I didn't have to persuade my hubby to try it them, but I almost wish I did because I would have loved the excuse to go on a train, boat, and more while trying to encourage him Sam I Am style!

This meal features three greens: Swiss chard, parsley, and spinach.  The second two greens are used to make a pesto sauce with some walnuts.  The egg is a fun way to incorporate some protein with your spaghetti.  The entire meal is chock full of nutrients!  To see the full recipe click HERE.

Did you try this dinner? We'd love to see your photos or hear your thoughts! Post a comment below to let us know what you're thinking:

What's for Dinner? Wednesday

Happy What's for Dinner? Wednesday! This week I'm cooking up a recipe Dr. Seuss would have loved: Greens, Eggs, and Spaghetti.  This recipe was inspired from one I found at Health Magazine when looking for a way to use up the extra Swiss chard in our garden.  Grab your greens, eggs, and spaghetti and get ready to cook!

Here's what you'll need to serve six people:
  
1 16 oz box of whole-wheat spaghetti
1 bunch Swiss chard 
1 cup packed parsley 
1/2 cup packed spinach 
1/4 cup walnuts, toasted 
1 garlic clove
2 teaspoons olive oil
Olive oil cooking spray  
1 teaspoon lemon zest 
1/2 teaspoon salt 
1/2 teaspoon black pepper 
6 large eggs

Prep Step: Toast your walnuts while you read over the recipe!

Step One:  Boil up a pot of water and cook your spaghetti.  For the exact amount of water and time you'll need to get the job done, check the package directions.

Step One point Five: While your pasta is cooking, grab your greensChop up the parsley, spinach, and Swiss chard.  Set aside the Swiss chard. This will be added directly to the pasta.  The other greens will be used to make a pesto sauce.  By now your walnuts should be toasted.  Throw  them, the parsley, spinach, garlic, olive oil, lemon zest, 1 tablespoon of water, and a pinch of salt  and pepper into your food processor.  Process until you have achieved a chunky consistency. Proceed to step two to check on your pasta.

Step Two: Once your noodles have successfully achieved your preferred firmness, drain out all but 1/4 of the water in your pot and set them aside.  Add your chopped Swiss chard to the warm water and boil it for about 5 minutes.  When it's done, pour out the excess water and add the Swiss chard back and your pasta to a serving bowl. Mix in the pesto sauce you made.  Add extra water if the sauce is too thick.

Step Three: Egg time! Heat a skillet over medium-high heat and coat with olive oil cooking spray.  Cook your eggs so that the whites are firm, but the yolks are only partly cooked (or to your liking).  As you cook each egg, season it with salt and pepper.  

Step Four: It's dinner time! While each egg is cooking, dish out a serving of pasta and then top it with your cooked egg.  Enjoy your Greens, Eggs, and Spaghetti!  

If anyone says they don't like greens and eggs in their pasta, pull a few phrases out of your old Dr. Seuss book and challenge them to try them in a tree, in a car, anywhere or you won't let them be!

Are you planning on cooking with us tonight? Share your thoughts with us by posting a comment below: 






Tuesday, November 12, 2013

Tighten + Tone Tuesday

Happy Tighten + Tone Tuesday! If you follow this blog regularly, you rock! I love hearing your thoughts and helping you learn more about how to create a healthy lifestyle.  You also may recall that I was out of town last week. I had a great time visiting my family! It was hard to leave even though I'll be back to celebrate the holidays and it was freeeezing up in CT. Yup, I have some pretty awesome relatives!

How does my family time relate to Tighten + Tone Tuesday? Well, since I wasn't home and in the midst of my regular routine of fitness classes and the like I decided to take my dad up on his offer to use my parent's gym. Seemed like a great idea especially since it was 30 degrees outside (versus at least 70 degrees here in Houston, TX).  Seemed being the keyword, because I am STILL unable to unpack my suitcase from my workout on Saturday.  The gym broke me!  

OK so maybe I really can unpack my suitcase now, but the last few days have been pretty challenging.  Whatever did I do in the gym? It wasn't any gym rocket science!  In fact, the technique that got me feeling like I need a really good massage (except for the fact that I don't want someone to touch me right now....) is one you can use at home: Single-Arm (or Leg) Training. 

I ended up using this technique because some grunting gym guy (you know the type):


stole my bench when I was using the assisted pull-up machine (if you haven't used this and go to a gym that has one, get on trying it out ASAP).  I was doing a basic dumbbell chest press so I decided to go over to the weight machine circuit and exchange my dumbbells for the chest press machine.

Most weight machines force you to move the entire bar at once.  This one allowed me to move one arm at a time so it was very easy for me to do one set with my right arm and then switch to my left arm.

Boy, do I still feel the difference of isolating the exercise to one arm at a time! Usually weight machines are considered an entry level piece of equipment because they limit your range of motion and can help beginners avoid common form mistakes.  However, even if you are not a beginner it is worth checking out the weight machines once in a while to vary your workout.  One way is the way I chose, single-arm training.  Even if your weight machine is set up to work both arms or legs at the same time, you can always just use lighter weight and move your opposite arm or leg out of the way for the same effect.

How do you practice Single-Appendage Training at home? If you have your own dumbbells or resistance bands, complete the exercise with one arm/leg at a time. Determined face and silly photo evidence optional.... (if you take a photo like this, however, we'd love to see it!)


 Don't have any equipment?   No problem! Try this technique with any body-weight exercise to really challenge yourself.  A basic wall squat can be done with one leg by lifting one foot off the ground while in this position. For your upper body, a one armed or one legged push-up is also an excellent choice.  If you aren't able to do a full push-up yet you can always modify your form and complete it on an incline and try a one-armed version before progressing to a full push-up.

Have you done anything to change your exercise routine lately? What do you think of single-arm/leg training?  Let us know your thoughts by sharing a comment below: 


Monday, November 11, 2013

Look Out! It's a Love Bomb!!! How Love Bombing Can Improve Your Health


This blog post is part of the 10-Day Blogging Challenge hosted by Anne-Sophie Reinhardt of http://www.annesophie.us/   Stop by her page for more thoughts on this topic!


Day One: Love Bombs

Unless you’re a 12-year old boy who “secretly” stashed his first stink bomb, a bomb is not something you really want to be responsible for detonating. 

However, there is one bomb that you should experiment with as often as possible: the love bomb.  Until I signed up to be part of this blog challenge, I had never heard of a love bomb, however, I have dropped a few of my own from time to time and encourage you to do so as well. 

That’s because a love bomb is a carefully crafted act of extreme kindness.  I bet you wish someone was love bombing you right now, huh?  Don’t worry! Start your own love bombing mission today and I bet you’ll enjoy some bombs thrown back at you from the friends, family, and strangers that you’ve declared your love war on. 

Today I'll discuss some ways to get going on your next love bombing spree connected to my favorite topic: fitness!

Why should you drop love bombs:

When you drop a love bomb you are performing what will appear to your love victim as a random act of kindness.  Combined with daily exercise, a focus on positive aspects of your day, and meditation, a love bombing practice is a great way to train your brain to be happier.  A happy brain makes a happy person and can help prevent depression and will certainly improve your outlook on life.  Don’t believe us? Check out this blog post where we talk about one of our favorite TED Talks and start love bombing your way to a happier brain and life today!



How dropping love bombs can help you reach your healthy living goals:
Your overall health includes three components: your emotional health, social health, and physical health. Although each component of your overall health is unique, they are all interconnected.  If one aspect suffers, the others do. However, if you improve one component of your overall health, you’ll also have an impact on other components. Love bombing can improve each aspect of your overall health because it can impact each health component. Although there are millions of examples of how this can happen, we'll uncover a few here:

Since love bombing can lead to a happier brain, it certainly impacts your emotional health in a positive way.  How does love bombing impact the other two aspects of your overall health? Great question!

Love bomb a coworker by helping them with a task will definitely impact your social health.  As you have positive interactions with others, you increase the quality of your social relationships and personal social health.  The love bomb recipient will think more highly of you and be more willing to help you out in the future.

We've connected love bombing to emotional and social health.  How can your love bombing practice help you and other Fit Armadillo fans who are here to learn more about positively impacting their physical health? First remember that physical health is a combination of your physical activity and nutrition.  So any love bomb that works on these two will up your overall physical health.   Here are some specific examples to store in your arsenal:

1.  Learn a new healthy recipe and bring it to work.  If you’ve ever worked in an office, you know that people love free food.  They’ll automatically pick up on this universally pleasing love bomb.  However, you’ll also be sprinkling a little extra love in by helping them avoid the donut line!   Even better? You might inspire a healthy cooking snack group and declare not only a love war, but a war on unhealthy food assassins that tend to sneak in the office. Need some dish inspiration? Check out our Pinterest board >>

2.  Offer to bring a healthy dish to that upcoming holiday soireeYour host/hostess will appreciate the helpfulness of this love bomb and you can spread love to the hearts of his/her friends with this healthy option. 

3.  Help a busy mom by watching her kids so she can work out.  If you’re a mom yourself, you might want to get a group of moms to swap duties once the love bomb grows into a revolution. 

4.  Carry someone’s groceries for them.  Love bomb a stranger with especially heavy bags and they’ll not only be grateful, you’ll also get a free strength training workout!

5.  Give up that closer parking spot.  Another way to love bomb a stranger!  Avoid a real fight and send a love bomb by opting for the further spot.  Get in a few extra steps on your way in and out of the store and burn some calories!

6.  Take the stairs when the elevator is overcrowded.  Just another love bomb that doubles as a gym-free workout. 



What love bombs are you planning on detonating? Share your thoughts with us by posting a comment below:

Friday, November 8, 2013

Friday the Fit-Teenth: Are you ready for the Craziest Fitness Day of the Year?

We all know about Black Friday and Friday the thirteenth, but do you know about Friday the Fit-Teenth? We are one week away from this crazy day and the start of our 8 week Group Fitness Program.  

Here's the deal.  Thanksgiving (if you're in the US!) and Christmas are just around the corner.  With these holidays comes yummy food, disruptions to your routine, and if you're like most people, the addition of a few extra pounds/kilos.  You plan to try to make up for that weight gain with a New Year's Resolution, but...that never sticks.  You end up started the year frustrated and afraid of beach season. This is no way to live! That's why we're challenging you to take a stand and figure out your fitness routine before the holidays this year.  Because if your routine can make it through the holidays, you can make it through anything! And...you'll be on the start of a LIFESTYLE change versus one more diet that with mess up your metabolism. 

Join us next week for 8 weeks and start the New Year feeling amazing and ready to kick things up a notch.  You'll be able to inspire your friends and family come the New Year and have extra energy for holiday shopping. The best part? You won't need to spend hours in the gym to follow our plan! Our workouts will be set to 30 minutes or less and can be broken up to be accomplished in shorter time blocks throughout the day. Yes, we are very excited about this program and we hope you are too! That's why we're offering 10% off if you sign up today. 

So...what will you you get? Here's the 411 on our Friday the Fit-Teenth Plan:

1.  Weekly Workout Routine with Modifications 
2.  Nutrition Plan Specific to Your Personal Needs
               -1 Week Plan
               -Shopping List by Food Type
               -Available for Vegan, Vegetarian, Gluten Free
3. Facebook Support Group
4. Unlimited E-mail Access to Certified Personal Trainer (Catherine)
5.  The priceless feeling of success you'll get when you're not feeling guilty after the holidays! (Plus...save $$ before prices go up on January 1st!)

Ready to rebel against holiday weight gain? Let us know with a comment below or send us an e-mail through the form on this page or to Catherine.Basu@FitArmadillo.com. Can't wait to see you succeed!



Wednesday, November 6, 2013

What's for Dinner? Wednesday - The Choice is Yours!

This week for What's for Dinner? Wednesday, I am taking the night off because I'm out of town visiting family.  I think we might get sushi tonight - mm mmmm good.  However, I don't want my absence to stop you from cooking a healthy meal tonight!

How will I help you cook a healthy meal when I'm so far away? Did you know that all of my What's for Dinner? Wednesday recipes are posted on Pinterest?  Stop by our Healthy Food board to see all of our favorite meals.  See something you like? Click on a picture and find the recipe on our blog!  It's as easy as that.

Check Out Our Board!

Are you on Pinterest? What is your favorite thing to pin? See a meal favorite of ours that you haven't made yet? Which one are you dying to try? Share your thoughts with us by posting a comment below: 

Tuesday, November 5, 2013

Tighten + Tone Tuesday


Happy Tighten + Tone Tuesday! A few weeks back we taught you how to do a forward lunge.Today we're going to help you make that move more challenging by adding a twist, literally!  This Tighten + Tone Tuesday we're reviewing your form for the Walking Lunge with a Medicine Ball Twist.  Find a medicine ball or other weight (you may even be able to use your purse) to join in.  We love this exercise because it includes the lunge, one of the best ways to tone your legs.  The twist and walk increase the difficulty of the exercise and add a core challenge so you can be an exercising multitasker. 

Find a mirror and check your form with us: 

Step 1:  Grab a medicine ball and stand up straight and tall with your abdominal muscles engaged.

Step 2:  Take a big step forward with one leg -we'll say your right leg so we're on the same page.   Land so that your right knee is in line with your right ankle and your leg is about parallel to the ground.  Keep all of your weight in your right heel.

Step 3:  With your abs contracted, slowly rotate your torso and the medicine ball toward your left so that the ball and your right arm are about perpendicular to your body.

Step 4: Keeping your weight in your right heel, carefully twist your torso and the medicine ball back towards the center as you lift your left leg.

Step 5:  Step forward with your left leg into a lunge position and repeat the process on this side.

Continue lunging across the room and twisting with the medicine ball as you walk.  Try to complete 10 steps (5 one each side) and then turn around before taking a break.  Feel free to change the number of steps you take based on the space you have available.  

 Here is a visual for you: 

Source


Have you tried a this exercise before? Let us know what you think with a comment below.  If you haven't perfected your forward lunge yet, check your form with the tips with our previous post.