Ab Circuit!

I have gotten a lot of questions about ab work outs, I love when people share their routines because its nice to see what works for others, so I thought I'd share my ab circuit today;

Heidi Carlsen - click to enlarge pic

*Barbell or wheel roll outs
*Weighted Russian twist
*Hanging knee raise
*Cable ball crunch

3-4 rounds, 15-20 reps, 60 sec rest between rounds. I like wheel roll outs first because you need your abs to be fresh because you don't want to arch your back. Also I use light weight for weighted russian twists, if you go too heavy it can thicken your waist. Typically I do abs 2-3 times a week. I hope this is helpful!


Happy Training! 
Heidi xo

COCKTAIL HOUR!

The easiest way to eat healthy is by putting a healthy spin on foods and meals you already love! This is my new favorite recipe courtesy of The Biggest Loser cookbook.

COCKTAIL-HOUR!!

Heidi's Healthy Habits 

4 ounces sushi grade ahi tuna
2 tablespoons minced mango
1 tablespoons minced seeded cucumber
2 teaspoon lime juice
1 teaspoon chopped cilantro
1 teaspoon chopped green onion tops
1 teaspoon toasted sesame oil
192 calories and 28g protein





CHEERS to that! Heidi xo

Exercise of the Day!

Negative pull ups are one of my favorite upper body workouts. Start by jumping or climbing up into peak pull up position. Then begin lowering yourself slowly with control. When your arms are strait and your in hanging position climb back up and repeat. Try 4 sets of 4 reps. If you need more of a challenge add extra weight by holding a dumbbell between your feet before lowering yourself.
Heidi xo

Heidi Carlsen Fitness

Fitness Progress

It's always exciting when you start seeing improvements while working toward a goal. Two weeks ago I upped my cardio to four 40 minute sessions at moderate intensity. I also made a few changes in my diet. Every day I'm eating 1600 calories, 157g protein, 96g carbs, 40g fat (healthy fats from avocados, almonds, egg yolk and natural peanut butter) spread through out 5 meals a day. "Mentally to succeed you need to have in place a set of goals, don't be afraid of setting the bar high!"

Heidi Carlsen Fitness

Commit health & fitness! Heidi xo

Healthy Peanut Butter Cups!

I just made a batch of healthy peanut butter cups. It's my little weekend treat to fight off my sweet tooth! Give them a try, you won't be disappointed!

1/2 cup coconut oil
1/2 natural peanut butter
2 tablespoons of organic cocoa
2 tablespoons of raw honey or Stevia.
Optional: nuts or peppermint/orange/cinnamon extracts.

*Mix all together and pour mixture into paper cups or a pie pan and freeze for 5 minutes. Afterward keep them refrigerated.

Heidi xo

Healthy peanut butter cups!

Tuesday Fitness Motivation

"Our deepest fear is not that we are Inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not out darkness that most frightened us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be?"
 -Marianna Williamson

Heidi Carlsen Fitness

Committed to my health & fitness. 
Xoxo Heidi