Some protein balls and half marathon tips...

When you are training you need all the protein you can get. When you aren't training you still need plenty of protein, but especially if you are one to workout or do high intensity sports or exercise. So today I made these yummalicious quinoa protein balls...

They are high in protein and are a yummy, high energy snack. Especially good for when you get the 3 o clock sugar cravings like I do.

Here is the recipe for you:

Ingredients

• 1/3 cup quinoa, rinsed
• 2/3 cup water
• 16 whole pitted dates
• ½ cup raw almonds
• 1/3 cup crunchy natural peanut butter
• ¼ cup dark chocolate chips (can omit if you want to cut calories or add raisons)

Directions

1. Place quinoa and water into a saucepan. Bring to the boil and simmer for 15 minutes until all of the water has been absorbed. Take off the heat and leave to sit for at least two hours in the fridge – you can also leave it overnight.
2. Pulse the dates in a food processor until finely chopped. Add the almonds and pulse again and then add the quinoa mixture and peanut butter and pulse until the ingredients are finely chopped into each other and thoroughly combined.
3. Fold in the dark chocolate chips. Roll the mixture into 12 balls and chill until firm.

Recipe makes 12 balls. Calories per serving (ball): 135, fat per serving (ball): 6.5g, protein per ball 6.9g
- See more at: http://www.losebabyweight.com.au/nutty-quinoa-protein-ball-recipe/#sthash.tAJIoXk4.dpuf

Ingredients: 

1/3 cup quinoa
2/3 cup water
16 whole pitted dates
1/2 cup raw almonds (I used toasted)
1/3 cup crunchy peanut butter (with no added sugar)
1/4 cup chocolate chips (or you could substitute with another type of dried fruit like craisins, raisins, apricots etc.)

Method:

1. Put quinoa and water in a pot and bring to the boil. Gently simmer for around 15 mins until all water is absorbed. Set aside in fridge to cool for at least two hours (can leave overnight). 
2. pulse dates in a food processor until finely chopped. Add almonds and pulse some more. Add quinoa and Peanut Butter and pulse again to until thoroughly mixed. 
3. Stir through the chocolate chips. Roll into 12 balls and chill until firm.

Viola! A delicious, quick and easy high protein snack. Each ball has 6.9g protein. YUM! 

1. Place quinoa and water into a saucepan. Bring to the boil and simmer for 15 minutes until all of the water has been absorbed. Take off the heat and leave to sit for at least two hours in the fridge – you can also leave it overnight.
2. Pulse the dates in a food processor until finely chopped. Add the almonds and pulse again and then add the quinoa mixture and peanut butter and pulse until the ingredients are finely chopped into each other and thoroughly combined.
3. Fold in the dark chocolate chips. Roll the mixture into 12 balls and chill until firm.

Recipe makes 12 balls. Calories per serving (ball): 135, fat per serving (ball): 6.5g, protein per ball 6.9
- See more at: http://www.losebabyweight.com.au/nutty-quinoa-protein-ball-recipe/#sthash.tAJIoXk4.dpuf

Today I was reading this article here about training for a half marathon. There were a few really great tips in it that I thought I would share with you...

The First-Timer
Tip: Go slow
You want to do nearly all your runs at a comfortable, conversational pace, and finish each run feeling like you have the energy – and the desire – to run another kilometre. The biggest mistake first-timers make is running too many kilometres, too fast, too soon, and that is a recipe for injury and burnout. “If at the end of your run, you’re gasping for air, in pain, then you’re going too fast,” says Janet Hamilton, coach and exercise physiologist (runningstrong.com). “I see too many people get too carried away in the beginning,” says Yasso. “Then they get hurt and end up watching the race instead of running it.”

The Returning Runner
Tip: Adjust your expectations
If you are returning from an injury, a long layoff, or a life- (and body-) changing event like having a baby, you are a different runner now. How long it will take to regain fitness depends on a number of factors, including how long you’ve been sidelined and what kind of exercise you’ve been able to do while you haven’t been running. If you attempt to log the kilometres or hit the paces you did before your break from running, you could end up hurt, burned out and disappointed. “You’ve got to start where you are now,” says Yasso. “You will get back to where you were. It just takes time.”

The Time-Seeker
Tip: Know your pace
Runners aiming to break one of these popular time goals should have completed at least one half-marathon and have already developed a good base of mileage and endurance. Now you need to develop a laser-sharp sense of race pace, says Hamilton. Start by running 800 metres at goal race pace, checking your pace as you go. Once you can nail that half-marathon pace within a few seconds without looking at your watch, move on to kilometre repeats at goal race pace. Start with 4 x 1 kilometre at half-marathon pace, jogging for 800 to recover between each repeat. Then build up to running two, three, and four kilometres at half-marathon pace, sandwiched by two kilometres of easy running to warm up, and two kilometres of easy running to cool down.

I am the returning runner, returning to running after having a baby, and have definitely realised that things are not the same as they were before having a baby. I am loving getting back into the running but definitely need to listen to my body a lot more and take it a little easier.

I have applied this tip to my marathon training which officially starts in 2 weeks and 4 days... EEK! I really wanted my third marathon (this one) to be a sub 4, however I don't think that I should have that goal since it's my first run back after having had a baby. My goal for this race will just be to run it and run it well, then I can look at the sub 4 for my next marathon I think.

Do you have a favourite high protein snack?

Which of these three runners are you (no matter what distance you may be training for)?

1.  

1. Place quinoa and water into a saucepan. Bring to the boil and simmer for 15 minutes until all of the water has been absorbed. Take off the heat and leave to sit for at least two hours in the fridge – you can also leave it overnight.
2. Pulse the dates in a food processor until finely chopped. Add the almonds and pulse again and then add the quinoa mixture and peanut butter and pulse until the ingredients are finely chopped into each other and thoroughly combined.
3. Fold in the dark chocolate chips. Roll the mixture into 12 balls and chill until firm.

Recipe makes 12 balls. Calories per serving (ball): 135, fat per serving (ball): 6.5g, protein per ball 6.9
- See more at: http://www.losebabyweight.com.au/nutty-quinoa-protein-ball-recipe/#sthash.tAJIoXk4.dpuf

29th
Aug

Nutty Quinoa Protein Ball Recipe

• 
  
• 155

Making your own protein snacks is a great way to save money as well as know exactly what is going into your protein and healthy eating snack.
Last week we brought you chickpea and chocolate chip protein cookies and this week we have gone for a nutty quinoa protein ball – we hope you enjoy!
We have also used dates in this protein snack recipe as they are super sweet, and are a brilliant way to make foods sweet without adding sugar, plus the quinoa is packed with protein.

Ingredients

• 1/3 cup quinoa, rinsed
• 2/3 cup water
• 16 whole pitted dates
• ½ cup raw almonds
• 1/3 cup crunchy natural peanut butter
• ¼ cup dark chocolate chips (can omit if you want to cut calories or add raisons)

Directions

1. Place quinoa and water into a saucepan. Bring to the boil and simmer for 15 minutes until all of the water has been absorbed. Take off the heat and leave to sit for at least two hours in the fridge – you can also leave it overnight.
2. Pulse the dates in a food processor until finely chopped. Add the almonds and pulse again and then add the quinoa mixture and peanut butter and pulse until the ingredients are finely chopped into each other and thoroughly combined.
3. Fold in the dark chocolate chips. Roll the mixture into 12 balls and chill until firm.

Recipe makes 12 balls. Calories per serving (ball): 135, fat per serving (ball): 6.5g, protein per ball 6.9g

- See more at: http://www.losebabyweight.com.au/nutty-quinoa-protein-ball-recipe/#sthash.tAJIoXk4.dpuf

29th
Aug

Nutty Quinoa Protein Ball Recipe

• 
  
• 155

Making your own protein snacks is a great way to save money as well as know exactly what is going into your protein and healthy eating snack.
Last week we brought you chickpea and chocolate chip protein cookies and this week we have gone for a nutty quinoa protein ball – we hope you enjoy!
We have also used dates in this protein snack recipe as they are super sweet, and are a brilliant way to make foods sweet without adding sugar, plus the quinoa is packed with protein.

Ingredients

• 1/3 cup quinoa, rinsed
• 2/3 cup water
• 16 whole pitted dates
• ½ cup raw almonds
• 1/3 cup crunchy natural peanut butter
• ¼ cup dark chocolate chips (can omit if you want to cut calories or add raisons)

Directions

1. Place quinoa and water into a saucepan. Bring to the boil and simmer for 15 minutes until all of the water has been absorbed. Take off the heat and leave to sit for at least two hours in the fridge – you can also leave it overnight.
2. Pulse the dates in a food processor until finely chopped. Add the almonds and pulse again and then add the quinoa mixture and peanut butter and pulse until the ingredients are finely chopped into each other and thoroughly combined.
3. Fold in the dark chocolate chips. Roll the mixture into 12 balls and chill until firm.

Recipe makes 12 balls. Calories per serving (ball): 135, fat per serving (ball): 6.5g, protein per ball 6.9g

- See more at: http://www.losebabyweight.com.au/nutty-quinoa-protein-ball-recipe/#sthash.tAJIoXk4.dpuf

Ingredients

• 1/3 cup quinoa, rinsed
• 2/3 cup water
• 16 whole pitted dates
• ½ cup raw almonds
• 1/3 cup crunchy natural peanut butter
• ¼ cup dark chocolate chips (can omit if you want to cut calories or add raisons)

Directions

1. Place quinoa and water into a saucepan. Bring to the boil and simmer for 15 minutes until all of the water has been absorbed. Take off the heat and leave to sit for at least two hours in the fridge – you can also leave it overnight.
2. Pulse the dates in a food processor until finely chopped. Add the almonds and pulse again and then add the quinoa mixture and peanut butter and pulse until the ingredients are finely chopped into each other and thoroughly combined.
3. Fold in the dark chocolate chips. Roll the mixture into 12 balls and chill until firm.

Recipe makes 12 balls. Calories per serving (ball): 135, fat per serving (ball): 6.5g, protein per ball 6.9g
- See more at: http://www.losebabyweight.com.au/nutty-quinoa-protein-ball-recipe/#sthash.tAJIoXk4.dpuf

This week's abs challenges, some maths AND exciting news for you...

Ran with the buggy this morning, 6.2km. It was a there and back run and on the way back I had a head wind. Here is a maths equation for you (and you don't even have to be smart at maths to get this one)...

Head wind + Buggy =

The reddest face you have ever seen - this photo actually makes me look good (as in not so red, but trust me I was).

I love that it is a quarter of the way through winter and it was still something crazy like 18° while I was out running. Just enjoying this weather before the cold snap kicks in.

Yesterday was the plank challenge and I managed to get up to 2 mins but I was a shaking! Still using the excuse of housing a baby for 9 months for why I can't hold a plank for any longer (even though I've never really been a good planker).

Here are the rest of the challenges for this week... You're welcome!

Day 18 (Tues): Sneaky Toner: Flex Time
Maybe you’ve heard of muscle memory: the way your body learns to do a physical activity (like riding a bike) and never forgets. Well, your abs have a memory, too. If you consciously keep your abs firm throughout the day, they’ll tend to stay firm even when you’re relaxed.
When you’re sitting in your car or at your desk, tense your middle as you would at the start of the crunch. Sit up straight and pull your abs in for 60 seconds at a time, at least once an hour. Anytime you feel them going slack throughout your day, tighten them up again.

Day 19 (Weds): Slim-Down Strategy: Drink More Green Tea
"It's the closest thing to a metabolism potion," says Tammy Lakatos Shames, R.D., author of Fire Up Your Metabolism: 9 Proven Principles for Burning Fat and Losing Weight Forever. The brew contains a plant compound called ECGC, which promotes fat burning. In one study, people who consumed the equivalent of three to five cups a day for 12 weeks decreased their body weight by 4.6 percent. According to other studies, consuming two to four cups of green tea per day may torch an extra 50 calories. That translates into about five pounds a year. Learn more about the health benefits of green tea!

Day 20 (Thurs): Core-Sculpting Workout: Flat-Abs Pilates Routine
You've probably read about celebs extolling the virtues of Pilates (lean legs, a supertaut tummy!), or maybe even heard the hype from mat-class–obsessed friends. If you're still skeptical, keep reading: "Pilates puts your muscles—especially the smaller, stabilizing ones—under constant tension over a large range of motion to create that enviable long, lean look," says Lauren Piskin, owner of Physicalmind Studio in New York City.
What's more, one study found that women who swapped their usual routines for two 60-minute Pilates sessions a week saw significant increases in abdominal endurance, hamstring flexibility, and upper-body muscular endurance. Try the flat-abs pilates workout or see a video of the routine!

Day 21 (Fri): Sneaky Core Toner: Pushups
The pushup may well be the best exercise for women. Why? Regularly adding pushups to your workout won't just strengthen your chest. It will also shape your shoulders, triceps, and glutes while toning and tightening your entire core. Working all those muscles at once torches tons of calories and can even help give your girls an extra boost. Really, could you ask anything more of a single exercise? Try these eight pushup variations!

And here is a pic of the cutest boy in tights and ugg boots ever...

I promise he does have a face but this picture was to show off the tights and boots... Too cute!

My husband thinks that boys shouldn't wear tights (probably true) but I think at this age it is ok, especially when the tights look like little jeans. Plus he was at work so couldn't stop me!

Oh and here is a bit of excitement for all my Kiwi readers out there, The Colour Run is coming to NZ... Yay! It is a super fun 5km run where you dress in white at the start and end the race looking like this:

I've always wanted to do one since seeing it on other people's blogs from all over the world, now it is coming to NZ... Yaaaah!

Have you ever done a colour run?

Would you be keen to do the colour run?

Do you go bright red when you run?

I blame my genetics on the red face business, hopefully I don't pass that one on to our children!

Weekend Recap...

Next weekend I am doing my first race since having Fletcher (16 weeks ago). It is a 12km race - and just to clarify to you all, a race doesn't actually mean that I am racing as in trying to win, it just means I am entering an organised run as opposed to just going for a casual run by myself... If that makes sense?

So anyway, I thought I had better make sure I would actually be able to do the run without dying or losing body parts, or something crazy like that, so yesterday ran 10.5km. It was a great run, I felt the best I have felt whilst running since before I was pregnant. It just goes to show that it does get easier, you just have to keep going. I thought it never would at one stage so I am glad that it is getting easier.
I went with a buddy who lives 300m down the road from us. We started from home and then we ended at the local Saturday morning growers markets... Brilliant planning!

There I got myself some lovely goodies...

This bad boy was huge - the photo doesn't do it justice at all!

After the markets we went to one of my fave local cafes, which does the best coffee in town, and had coffee and bagels for breakfast. Delish!

Bagels with cream cheese and lemon curd - probably not the best post run breaky but one of my fave breakfast treats.

This was followed by some play time at home with my two fave boys, a spot of shopping in town for some bday pressies for friends, and then an afternoon of this:

Not-so nutritional snack of almond chocolate with a cuppa whilst catching up on some of my fave blogs while baby sleeps.

Perfect way to spend a Saturday, especially one where the weather turned to rubbish in the afternoon.

Sunday has consisted of a great morning at church with some awesome friends, followed by lunch at my parents place. I am now relaxing with the computer doing some blogging while Tim helps my Dad with some handy man work and I listen to my baby talking to himself in his cot while he should be sleeping. Perfect way to spend a lazy Sunday when it is terrible weather outside.

I have been keeping up with the 30 Day Abs Challenge, however I did not do the yoga for yesterday.
Today's workout is here, a nice quick but painful one...

Day 16: Crazy-Tough Move: The Twisting Windmill
We bet you haven't tried this oblique-targeting exercise before. To do this move, lie on your back with your arms out to the sides and raise your legs straight in the air. Lower your legs to the left side of your body, bring them back to center, then lower them to the right. That's one rep. Try to do 12 reps of the twisting windmill!

Tomorrow is another plank challenge - how long can you hold for now?

My 16 week marathon training program starts in 3 weeks, I will talk a little more about that closer to the time, for now I am just enjoying my casual running.

I am so looking forward to my run next weekend and am now feeling really positive about it - like I'll actually be able to do it! I just hope the weather is better than it is this weekend!

What has been the best part of your weekend?

Anyone get in a good run this weekend?

What is your favourite breakfast treat?

Mine is definitely bagels, or some french toast or hot cakes with fruit and bacon and maple syrup... YUM! I am a sweet breakfast person.

Shock Absorber Bra Review....

I mentioned on here a little while ago that I had won a Shock Absorber Bra thanks to this fantastic shop, and I just recently got it. I have worn it three times for runs already this week and I LOVE it! I can't believe there is a sports bra out there this good and I only just found out about it!

This is the bra I have, the N109

Since having my bubba, who is now 15 weeks old, my breasts have gotten 3 cup sizes bigger... I know right! WHAT!?! So when I got back into running I was wearing two bras, and even wondering if I needed a third sometimes. Then I got this and just in the one bra, NOTHING MOVES!! And even better, it doesn't squash everything down to make you look like a boy, you still have boobs AND they don't move.

This particular bra that I have got from this brand is their maximum support bra, so great for running and high impact sports. I also wear it for hockey.

source

I have had a few big-breasted friends say to me that they can't run because of their boobs... Well ladies, let me introduce you to SHOCK ABSORBER. Now there are no more excuses... Unless both of your legs fall off.

Here are the pros and cons of the bra in bullet points, because I am nerdy like that:


Pros:

• It has super soft and wide padded straps, as well as a padded area where the clasps are so no rubbing or chaffing on your back. 
• It has a good firm band so you won't get any under boob slippage 
• It comes up high enough so your boobs don't bounce out the top.
• It comes in black, white and beige
• It's made from high performance, moisture wicking and breathable fabric
• It has maximum 3 dimensional support
• It's good for boobs of ALL sizes - sizes go right up to 18G
• There's no underwire to give you chaffing

Cons:

• I just actually can't think of any... Apart from that because of the thicker straps I wouldn't wear it under a racer back style singlet, but I don't wear those for running anyway so there you go!

This brand of bra is perhaps a bit of a higher price range than what you may normally spend (it is for me anyway), but it is totally worth it, trust me! A good sports bra and good running shoes are things you do NOT want to skimp on, especially if you run a lot or play a high impact sport.

You can go to Shock Absorber's site here or Ruun's site here to find out more about the Shock Absorber bras and have a look at their product range. And please ladies, look after your boobs and get yo self a SHOCK ABSORBER! That is unless you want to be able to tuck your boobs into your socks by the time you are 60... That is all :)

P.S. All opinions and comments on this product here are purely my own thoughts and views.

Runner's World Book winner...

From the facebook competition I had going, thanks to the random number generator, the winner is Anika Barclay. Thanks so much Anika for following my blog and for all your kind words of support and encouragement. I hope you enjoy the book and get tonnes out of it, I know I did!

I just want to say again, a huge thanks to all of you who read my blog and who offer awesome encouragement, tips, advice and support, you people are amazing! And if you haven't checked out this book already, I suggest you do - it's super helpful, especially if you are new to running!

Make sure you check back here tomorrow for the Shock Absorber Product Review... My first ever! Yeow!

This week's ab challenges and a giveaway...

How did you go with the weekend's abs challenges? We were away and I was a bit slack but I made up for it today, making sure I got in yesterday's ab workouts as well as today's plank challenge.

Here are the challenges for this week until Friday, there are a mix of workouts and healthy eating tips and advice:

Day 11 (Tuesday): Training Tip: Count to Three
It isn't easy, but when you strength train, count to three as you lower the weight (or your body weight) back to the starting position. Slowing things down increases the breakdown of muscle tissue—yeah, it sounds bad, but all that damage you're incurring is actually a good thing. The repair process pumps up your metabolism for as long as 72 hours after your session, according to researchers at Wayne State University.
But pass on those featherweight dumbbells; you need to use enough weight that you struggle to complete the final few reps. Try this challenging "burn-out sets" workout and you'll lose more when you lift more!

Day 12 (Wednesday): Slim-Down Strategy: Plan Your Meals In Advance
If you know what’s for dinner (and you already have the ingredients), you’re much less likely to cave and order takeout. Need some planning help? Print our one-week eating plan: You'll eat well and stay satisfied with healthy 1,500-calorie menus from Keri Glassman R.D. Each delicious day includes breakfast, lunch, dinner, two snacks, and dessert.

Day 13 (Thursday): Core-Sculpting Workout: 360-Degree Abs Routine
Your abs aren’t only on the front! They're an intricate system of muscles, connecting to your rib cage, your hips, and even your backbone. To get a strong, sculpted core, you not only need belly exercises but also lower-back strength and exercises for your obliques (the abdominal muscles that run down the sides of your torso). TRY IT: These fat-burning abs exercises work all of the key regions of your core: upper abs, lower abs, obliques, and lower back.

Day 14 (Friday): Slim-Down Strategy: Never Skip Breakfast
Eat (a good) breakfast. Every. Single. Day. If you don't, your body goes into starvation mode (it's paranoid like that), so your metabolism slows to a crawl to conserve energy. Try one of these 10 healthy breakfasts!

 My Facebook giveaway...

Earlier on here I mentioned that if I got to 100 'likes' on my FB page I would have a giveaway and we made it people! Thank you to all who went here to my page and 'liked' it, I made it to 116... Woop! That's about 116 x more than the amount of friends I have!

So to celebrate that, one of the people on my FB page will win this...

The reason I have chosen this book to giveaway is because I have read it and think it is an awesome book for people who are already runners, want to be runners, or dabble in the odd bit of running. It has everything you need to know about beginning running, nutrition for running, building strength and endurance, training for a half or full marathon and SO much more! I read this book when I had been training for a couple of years and was wanting to start training for my first marathon. I found it so helpful and learned a lot! Definitely a must read for any runner whether you are new to running or not, it's great! 

I will use the random number generator to draw a winner tomorrow. I will let you know here and on my FB page who that lucky person is.

Have you read this book before?

What is your favourite book about all things running? 

Coming up on the blog... The winner of this book as well as a product review on the Shock Absorber Bra. Watch this space!!

Fitness Friday, offensive photos and some unhealthy baking...

Today's workout for the 30 Day Abs challenge if you are following along...

Day 7. Training Tip: Give Your Abs A Rest
You need only three sessions a week to see maximum results—really. "Training every day with endless crunches won't flatten your belly faster," says Bill Hartman, co-owner of Indianapolis Sports and Fitness. "You'll see benefits quicker if you give your muscles a day to fully recover between workouts." That's because stressing your muscles during a workout breaks down the tissues, and they need rest days to rebuild and get stronger.

What's more, you should stick to only 15 to 20 reps of each move. If you can easily do that many, it's time for harder moves or heavier weights.
Still want to get your sweat on today? Try some calorie-blasting cardio with this tempo workout!

Who did Jillian's ab exercises from yesterday? The hubby and I did them last night and they were a killer!! I have bruised hip bones from the superman rolls, I have carpet burn from the Arm Flys and my abs are a hurtin'... But it feels great! Jillian definitely is a killer workout queen!

For Fitness Friday today I didn't quite get in the tempo workout mentioned above, however I did get in some quick cardio bursts in my bootcamp session. This week has been a bit non-eventful in the running area due to an infected toenail... Gross!
Warning: the below photo may be offensive and gag-worthy to some people. I wasn't going to share it but changed my mind... Haha Suckers!

Oh so naaaaaasty!

My toenail is coming off on my right big toe and it got a bit infected and PAINFUL! So I haven't run since Monday but have been keeping up with the ab exercises from the challenge.

So today, toe feeling much better and all, I laced up, put Fletch in the buggy and got my sweat on with some other Mamas and their babies... Here are a couple of pics from a couple of the exercises. Warning: I can't help how hot terrible I look in these pics, it's just what I look like...

Kettlebell swings (but with a free weight)

I promise I am actually working out and trying to smile while doing it

Step ups

We also did some sprints, some boxing, some abs and leg work. And all before the rain set in... Phew.

Then we got to enjoy some of these not so healthy treats that I whipped up yesterday when I had an urge to bake... I have been trying to keep the baking healthy lately, but I just couldn't resist these delish cupcakes for a treat:

Mmmm cupcakes

Also, I am going to be out of blogging action for the weekend so here are the next 3 day's activities from the challenge and don't forget to amp it up with some cardio too - I will be trying to get in a run or two over the weekend, will let you know how it goes next week:

Day 8 (Saturday): Slim-Down Strategy: Reduce Your Stress
Anxiety can produce extra cortisol, a hormone that encourages the body to store fat, particularly in your belly. According to researchers at Yale University, your midsection is four times as likely as the rest of your body to store stress-induced fat. Another way stress sabotages your abs: When tension runs high, we reach for fattening foods.

Reduce anxiety and achieve a sense of calm in minutes with this series of relaxing yoga poses. You can also help keep stress in check by taking little breaks from work every 90 minutes.

Day 9 (Sunday): Core-Sculpting Workout: Standing Abs Moves
When you want to sculpt lean, sexy abs, doing crunches is highly overrated. Why? On-your-back moves target just one part of your midsection and leave out the deep-lying muscles that cinch in your waist. Our upright abdominal workout, engages all the muscles you need for a bikini-worthy middle—minus the neck strain. You'll be strengthening your entire core, the dozens of muscles that make up your hips, pelvis, lower back, and abs. Bonus: You’ll also improve your posture! Get the standing abs workout—it's only four moves!

Day 10 (Monday): Plank Test #2
This is the second of five plank tests. Hold a plank for as long as you can with proper form. Can you hold it longer than last week? Your goal is to build up to 90 seconds. If you can already hold a plank for 90 seconds, try these plank upgrades. You can also try a side plank—work up to holding it for 60 seconds on each side.

How is the abs challenge going for you?

What is your favourite non-healthy baking treat?

Day 6 Ab exercises - they are goodies!!

Here is Day 6 for you all. Hope you are enjoying the abs challenge so far... I forgot to take my measurements on the first day so I have taken them today and will see if there is any difference after the 30 days. Why don't you do the same?

Day 6. Core-Sculpting Workout: 4 Amazing Abs Exercises
Jillian Michaels showed us four tough exercises—a sneak peek from her newest DVD, Jillian Michaels Killer Abs, out in September—that are meant to complement your existing workout routine twice a week. "The combination targets every muscle in your abdominal wall," she says. "If you're eating properly and doing your other training three or four times a week for 30 minutes, you'll notice a difference by the second week," promises Jillian.

Here are the workouts which you can also check out here.

MOVE 1: Side Plank with Alternating Leg Raise

Get into a side plank with your hand directly under your shoulder and your bottom leg slightly in front of your top leg, then slowly kick your bottom leg forward as far as you can. Tap the toes of your bottom foot with your top hand, then repeat with your top leg. That's one rep. Do 15, then switch to the other side to complete one set.

MOVE 2: Triangle Press

Stand with your feet about three feet apart, with your right foot pointing forward and your left foot pointing sideways; hold eight-pound weights at your sides. Extend your right arm overhead, then reach the left weight toward your left ankle. Go as far as you can, then reverse to return to standing. That's one rep. Do 15, then repeat on the other side.

MOVE 3: Uneven Arm Hold with Arm Fly

Get into an elbow plank position. Raise your right arm in front of you so it's parallel to the ground and lift your left leg at least two inches. "Fly" your arm and leg out, moving them away from your head and body, then reverse back to the starting position. Drop down, then repeat with the opposite arm and leg. That's one rep. Do 15.

Quick Tip: Make it easier by lifting your legs and shoulders only slightly off the ground.

MOVE 4: Superman Roll into Pike Crunch

Lie facedown on the ground with your arms and legs extended, then lift your arms, chest, and legs off the ground. Without touching the ground with your hands, use your core to roll onto your back. Simultaneously raise your arms and legs into a pike crunch so they meet above the center of your belly (c). Lower your arms and legs, then roll back to start and repeat. Do 15.

How are you finding the 30 Day Abs Challenge so far?

What is your favourite ab exercise?

Tomorrow we will be amping it up with this tempo workout.

Some nutritional info for the abs challenge...

As this 30 day abs challenge is not all just about doing a gazillion crunches each day but nutritional info and tips as well, today is a little but of advice to help with the 'pooch'...

Day 5. Slim-Down Strategy: Eat Monounsaturated Fats
Dietary fat is one nutrient with a serious image problem: "Fat in food is equated to fat on hips—but it's not the same! Our bodies need certain fats," says Bonnie Taub-Dix, R.D., author of Read It Before You Eat It. Getting the right amounts from the right sources will not only ensure your food doesn't taste like cardboard, but also can help you lose stubborn pounds (yes, you read that correctly).

A study in the journal Diabetes Care found that a diet rich in monounsaturated fats (such as almonds, avocados, and olives) may prevent the accumulation of abdominal fat. "Fat is all about the source it comes from," says Lauren Blaue, R.D., a nutrition coach at Life Time Athletic Club in Minneapolis. Combining fats and carbs in the same meal will keep your blood sugar stable and help you avoid hunger-inducing spikes and dips.

This isn't license to gorge on one ginormous cinnamon roll, though. Spread your fat-carb combos throughout the day: natural nut butter on whole-grain toast in the a.m., olive oil drizzled on your salad at lunch, guac with veggies for a snack. Learn more about good fat versus bad fat and find out how much fat you should be eating.

Rest those abs today, do some cardio as tomorrow has some seriously hard ab exercises that you can have a sneak peak at here. 

Hopefully after this abs challenge this won't be the story of my life anymore...

True story!

A run, a plank and some more healthy baking...

I started today again with another run - 7.4km. My manky toe nail is still a bit red and sore and infected but today is a public holiday so I made the most of having the hubby at home and got out for a run senza buggy again. Maybe a bad move but my toe doesn't seem to have gotten any worse (yet). And I loved it (the run)! It made me remember how much I love starting my day with a run, then I can enjoy the rest of the day knowing I have done my dash. It still feels quite hard running, which in itself can be really demotivating, however I know it'll only get easier by getting out there and actually running. So I will!

Today's challenge for the 30 Day Abs Challenge was this:

Day 3. Plank Test #1
This is the first of five plank tests. Hold a plank for as long as you can with proper form. Your goal is to build up to 90 seconds. How long can you hold it? Write down your time so you can track your progress. This is what proper form looks like, thanks to el husbandio....

How to do a plank: Starting at the top of a pushup position, bend your elbows and lower yourself down until you can shift your weight from your hands to your forearms. Your body should form a straight line. Brace your abs (imagine someone is about to punch you in the gut) and hold. Focus on form: Don't drop your hips or raise your butt.

I did my plank and managed to last 70 seconds, which is actually terrible but it can only get better right? The challenge says to aim for 90seconds but I think I would like to aim more for 3 mins or something. I am sure I can get there!

I also found this recipe for some protein cookies. They are quite different from your standard but waaaay better for you and actually taste not too bad. They are 100 calories per cookie and a good guilt-free afternoon snack with a bit of protein to keep you going.

How are you going with the abs challenge?

What is your favourite healthy baking? 

Healthy food guide have a delicious healthy brownie recipe that I enjoy, will have to post it sometime. 

What's the longest you've ever held a plank for? 

I think mine is about 3ish minutes - I would love to do 5 mins but I find planks so hard!

Here is tomorrow's challenge, make sure to visit the website for all the extra links and exercises:

Day 4. Training Tip: Move Your Butt
Your booty and your belly are unlikely partners in crime. Here's why: Over time, sitting around too much renders your glutes practically useless and causes your hip flexors—the muscles that connect your hipbones to your legs—to become stiff. This couch-potato combo tilts your pelvis forward, which increases the arch in your back and puts stress on your spine. From a cosmetic standpoint, it pushes your abdomen out, making even a relatively flat stomach bulge. That means that to lose your gut, you've got to work your butt. The glute bridge march and hip-thigh raise will help you get a stronger behind.

Combat tight hip flexors with this stretch: In a lunge position, lower yourself so your back knee is resting on the floor. Push your hips forward, keeping your back upright, until you feel a stretch in the front of your back hip. Hold for 10 seconds, relax, and repeat. Switch legs. You can increase the stretch by reaching your arms over your head.

30 Day Abs Challenge DAY ONE!!!

Today we start the 30 day Abs challenge, as mentioned here and found on this website here!

The first day doesn't really have any activities as such, more just a piece of advice to start you off...

Follow along to whittle your middle!
Day 1. Training Tip: Put Your Core First
If flat abs are important to you, promote them to the top of your fitness to-do list. "A lot of people exercise their abdominal muscles at the end of their workout, and that's when you get sloppy or run out of time," says Women’s Health Exercise Science Expert Rachel Cosgrove, C.S.C.S. "You should do them first, and then move on to your cardio. To get them looking great, you need to make them a priority." You'll be glad you did.

So this morning I got up to go for a run, leaving my wee man to have some Dad time (they were both actually just fast asleep). And what did I do BEFORE I ran... Some ab exercises to go with my pre run stretches. BOOM!

My abs are not as strong as they were before having my bubba, but I plan on getting them stronger than ever. It is really important for runners to have a good strong core, so that is my aim. A nice strong mid section and no Mama pooch!

All nice and red-faced after a morning run. Beautiful sunny day, can you tell it's the first day of winter??

On another note, I finally have me a runner's badge of honour... My toe nail is coming off. After my run today my toe has been so sore I can hardly walk on it. I desperately need to do something about it so I will be able to run again on Monday - and wear my heels out to dinner tonight... Or any shoes for that matter! I was going to put a pic up of it but then thought that I actually want you all to keep reading my blog.

I am probably not going to blog everyday (as you may have noticed from the blog every day challenge, I wasn't that good) but I will make sure you have the next day's exercises the day before so you know what to do and I will also give you updates about how my ab challenge is going.

So here is tomorrow's challenge:

Day 2. Core-Sculpting Workout: Attack Your Hidden Core Muscles
Even women who are otherwise slender and fit can end up with a belly pooch due to underworked lower abdominal muscles. We created a workout to tap into the deep abdominal muscles—the transverse abdominis—that pull in your waistline like a corset. Get the 15-minute abs workout! 

 Good luck and please feel free to post comments about how you are getting on with the challenge or if there's anything you'd like me to add in my posts about any of this.

Have fun abbing!