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  • Recipes I Love

    3 comments / Posted by Sherlyn Tan


    BREAKFAST

    Overnight Oats

    Overnight Oats

    This has got to be the easiest breakfast! There is no cooking involved and it's great to grab and go if you're in a rush. Plus, it fills you up and gives you the energy you need to get the day going!

    Ingredients
    Base
    1/3 cup Raw Rolled Oats
    1/3 - 1/2 cup Milk 
    1/3 cup Greek Yoghurt

    Toppings
    Fruits e.g. blueberries, banana
    Nuts e.g. almond, walnut
    Chia Seeds
    Nut Butter
    Anything you like! (Just don't go overboard ūüėČ)

    Instructions
    1. Put all your ingredients in a bowl or jar and place in fridge overnight. 
    2. Add the toppings the night before or the next morning and that's it! Yum!

    See how I make my Overnight Oats here!

    Smoked Salmon Egg Stuffed Avocados

    Recipe from Fresh Planet Flavor


    Photo Credit: Fresh Planet Flavor

    Have a taste of the fancy brunchy cafes in your very own home with this easy, creamy and yummy breakfast packed with healthy fats!

    Ingredients

    • 4 avocados
    • 4 oz smoked salmon
    • 8 eggs
    • Salt
    • Black pepper
    • Chili flakes
    • Fresh dill

    Instructions

    1. Preheat oven to 425¬įF.
    2. Halve the avocados remove the seed. If the hole looks small, scoop out a small bit at a time until it can hold an egg.
    3. Arrange the avocado halves on a cookie sheet, and line the hollows with strips of smoked salmon. Crack each of the eggs into a small bowl, then spoon the yolks and however much white the avocado will hold.
    4. Add salt and fresh cracked black pepper on top of the eggs, to taste.
    5. Gently place the cookie sheet in the oven and bake for about 15-20 minutes.
    6. Sprinkle chili flakes and fresh dill on top.
    7. Serve warm.

     

    Omelette


    Photo Credit: epicurious, Chelsea Kyle


    This is another super easy and quick breakfast that takes us to those weekend brunch feels. It’s one of the most flexible dishes and can be made, just how you like it!

    Ingredients
    2 eggs (or 3 eggs whites)
    Salt and pepper, to taste

    Optional:
    Vegetables e.g. spinach, mushrooms, tomatoes

    Instructions

    1. Combine salt, pepper, two eggs (or three egg whites) and any extra veggies you'd like in a bowl. Stir well. 
    2. Heat pan over medium heat. Melt 1/2 tsp of olive oil in pan and add the mixture to pan. Cook 60 seconds or until eggs look the way you like.
    3. Once cooked, plate it up and add a side of greens! 

    Healthy-fied Peanut Butter & Jelly

    Healthy v Unhealthy PB&J

    Credit: Amanda Meixner, @meowmeix 

    Healthi-fying the PB&J! How good is this? 

    Some tips from Amanda:
    1. Not all brands are created equal - make sure to check nutrition facts & ingredients. There are definitely healthy versions of peanut butter or even strawberry preserves if you prefer that over strawberries but steer clear of jams with high fructose corn syrup and peanut butter with vegetable oils and added sugar.
    2. Usually, the longer the list of ingredients, the more unnecessary they are to you. Ezekiel bread, for example, has the following ingredients: Organic Sprouted Wheat, Filtered Water, Organic Sprouted Barley, Organic Sprouted Millet, Organic Malted Barley, Organic Sprouted Lentils, Organic Sprouted Soybeans, Organic Sprouted Spelt, Fresh Yeast, Organic Wheat Gluten. Simple and minimally processed. That's what you want!

    So remember to read the labels and make sure you know what you're putting into your body!


    LUNCH AND DINNER

    Protein Pizza


    Woohooo! I recently discovered this super yummy and super diet-friendly pizza and I am so excited to share it with you! One slice is only 300 kcal, with 53g of Protein, 10g of Fat, and 1.4g of Carbs. This high-fat, high-protein and low-carb diet might even help with mood swings. Here's how you can make it for lunch, dinner or even a quick snack:

    Ingredients
    150g of Chicken Breast

    20g of Mozzarella Cheese
    4g of Tomato Sauce 


    I use the Ozganics Pasta Sauce!

    Cooking Spray
    Garlic Powder 
    Mushroom
    Onions
    Pepper
    Salt

    Instructions
    1. Grind the chicken breast with g
    arlic powder, mushrooms, onions, pepper and salt, to taste.
    2. Pan fry the chicken with cooking spray.
    3. Top with tomato sauce and mozzarella cheese (not too much, though!)

    Compared to normal pizza, where you have to eat 2-3 slices to feel full, one slice of this is all you need because it is packed up with protein! 



    Healthy Popcorn Chicken + Fries


    Assuming 86g of chicken & 67g of fries
    My version of popcorn chicken set compared to KFC's


    I made my own version of KFC popcorn chicken and fries! I'm taking same portion of both, which comes to 86g of chicken breast and 67g of sweet potatoes fries. Check out the difference!

    Ingredients

    Chicken Breast
    Sweet Potato
    Cooking Spray
    Garlic Powder
    Basil Leaves
    Salt and Pepper (to taste)

    Instructions
    1. Season the chicken breast with garlic powder, basil leaves, pepper and salt, to taste.
    2. 
    Pan fry the chicken with cooking spray (0 kcal for 1 spray only).
    3. While for the sweet potato fries, cut it and bake it naked with a bit of black pepper and one spray of cooking oil. That's it! Enjoy guilt-free deliciousness!


    Fries


    I love fries and I used to get mad because I had to eat clean and watch my bf eat fries. So, I did a little Googling and found this super easy recipe!

    Ingredients
    Sweet Potato
    Cooking Spray

    Salt and Pepper (to taste)

    Instructions

    1. 
    Slice your sweet potato into the shape of fries (or maybe you'd like to play around with other shapes!)
    2. Spray some cooking oil, add black pepper and salt (to taste) and bake them.
    Yay, you're done!

    The above picture shows the same weight of both healthy and unhealthy fries. As you can see, one large sweet potato fries has 3.8 times less calories than one large McDonald's fries! BUT, if both were baked and cooked in the same way, are sweet potatoes really healthier than white potatoes? And should we avoid eating white potatoes? Here's some real useful information from Elizabeth of @lizhwangbo on Instagram.

    White Potato v Sweet Potato

    THE BATTLE OF THE POTATOES 
    -
    Ever wonder why sweet potatoes are deemed "healthier" than regular potatoes and if this is indeed true? Find out why they both deserve a place in our daily nutrition.
    -
    DIFFERENCE:
    -
    ūüĒłGLYCEMIC INDEX & LOAD: When comparing the GI & GL of the two, white potatoes are higher, which means they digest quickly and can send insulin levels skyrocketing -
    (GI is a measure of how quickly a food converts to glucose.
    GL is a measure of how much a food converts to glucose.) -
    -
    This is one of the main reasons why we are told to avoid food high in GI such as white potatoes. However GI & GL shouldn't be the deciding factor when judging the ‚Äúhealthiness‚ÄĚ of the two, because:
    -
    1ÔłŹ‚É£GI changes with food type (floury vs. waxy potatoes).
    2ÔłŹ‚É£GI changes when other foods are introduced. (We usually eat both potatoes & sweet potatoes as part of meals.)
    3ÔłŹ‚É£GI changes with food preparation. (Boiling = a lower GI, since starch can bind with water. The dry heat of baking, = lowers moisture and concentrates sugars. Cutting up potatoes and sweet potatoes helps preserve their starchiness, while cooking them whole results in more sugariness.)
    -
    ūüĒłSUGAR: Naturally, sweet potatoes have 7 x the sugar content of regular potatoes, which is why I personally love sweet potatoes more.¬†
    -
    ūüĒłVITAMINS & MINERALS: In general, both are roughly similar in their vitamin and mineral content. Sweet potatoes are richer in Vitamin A & Beta-carotene, aiding growth and repair of the body‚Äôs tissues, muscles. While potatoes contain more than 3x the folate and have more potassium, which is important for post-workout recovery!¬†
    -
    ūüĒļIn conclusion, it's a TIE! Overall, they're pretty evenly matched: both contain strikingly similar amounts of calories, protein, carbs and fat. Both white and sweet potatoes, when eaten as part of a balanced and intentional diet, provide an amazing variety of nutrients while keeping us full and energized. -¬†
    Elizabeth, @lizhwangbo

    So go ahead, ladies! Sweet potato or white potatoes, they have both earned a place in your diet!

    Chicken Breast + Tofu Quinoa

     

    This protein-packed meal is super yum and easy to make! It's also filling so you don't feel hungry and get off track. Quinoa's a great substitute for rice and is high in protein but it can take a while to get used to. Try it out and you'll learn to love it!

    Ingredients
    Chicken Breast 
    Tofu (1 piece is around 80 kcal only but it's packed with protein) - To 
    Broccoli
    Quinoa
    Cooking Spray
    Garlic powder
    Basil leaves
    Salt and Pepper

    Instructions

    1. Season the chicken breast with garlic powder, basil leaves, pepper and a pinch of salt and pan fry it with cooking spray (1 spray is 0 calories!)
    2. Leave the tofu raw or heat it up.
    3. Steam the broccoli.
    4. Cook the quinoa! You can use a rice cooker or combine the quinoa and water in a medium saucepan. Then, bring to a boil. Cover, reduce heat to low, and simmer for about 15 minutes, until the quinoa is tender.
    5. Combine it all in a bowl or if you're leaving it for later, store in a glass container and in the fridge. When you want to eat it, just heat it up!

    Protein Tuna Egg Muffin (Healthy Otak-Otak)


    Credit: @dorissdd and @tammykhoo

    This was a recipe given by our Twenty3 Unicorn, Jenni! It's so yummy, like eating otak-otak, but healthy! Seven pieces are only 410 kcal and they're perfect for lunch and dinner on the go too!

    Ingredients

    3 egg whites + 1 full egg
    1 can of Tuna in water
    1/2 tablespoon of coconut oil
    A bit of Basil + Garlic powder

    Instructions

    1. Remove excess water from the tuna can 
    2. Mix the tuna with the eggs
    3. Put in the rest of the ingredients, mix it and put it into any trays or molds you have at home.
    4. Bake it for 6 minutes at 250¬įC! Everyone‚Äôs oven is different so check on your muffins from time to time. Enjoy!

    Prawn + Capsicum Quinoa


    Feel like something other than chicken? Try prawns! This super yummy combo will sure add some colour to your lunch!

    Ingredients

    14 medium prawns, shelled and deveined
    Salt and pepper, to taste
    Paprika powder, to taste
    1 tablespoon oil
    2 teaspoons diced garlic
    1 tablespoon red chilli, finely diced
    1 medium onion, sliced
    1 red capsicum, sliced
    1 yellow capsicum, sliced
    1 green capsicum, sliced     

    Instructions     

    1. Marinate the prawns with salt, pepper and paprika powder and keep aside in fridge for at least 15mins.
    2. Heat pan over medium heat and add 1 tbs olive oil to stir fry prawn. Keep aside once cooked.
    4. Time to cook the veges! Heat pan over medium heat and add 1 tbs olive oil. Start with the onion. 30 seconds later, add in the garlic. Another 30 seconds later, add in the capsicums and chilli. Add salt and pepper to taste.
    5. To finish, add in prawns and quinoa 2 minutes later and mix.
    6. You can also add in fresh veggies like cherry tomatoes or cucumber on the side for an extra crunchy texture.

     

    Stuffed Sweet Potato


    It's been called a superfood because of its health benefits but this sweet potato recipe is also super quick, easy, and yummy!  

    Ingredients

    1 medium sweet potato
    Any topping you have on hand (e.g. tuna, black beans, quinoa, chickpeas)
    Any sauces (e.g. greek yogurt, cottage cheese, guacamole, salsa, hummus)

    Instructions

    1. Place the sweet potato on a microwavable plate and pierce it about 5-6 times with a knife or a fork.
    2. Place it in the microwave, and set the timer to 15 minutes. Let it cook until soft.
    3. While waiting for it to be cooked, prepare the toppings with what you have on hand. Some of our favourites that go really well together are tuna, black beans, quinoa, chickpeas and spinach.
    4. Once cooked, the sweet potato’s thin skin would puff to a crisp finish and you’ll discover a sweet, pillowy flesh! (This depends on the size of the potato)
    5. Slice the sweet potato down the middle lengthwise and generously ‚Äėstuff‚Äô in your toppings.¬†
    6. Dress it up with sauces, like greek yogurt, guacamole and salsa, that are packed with more nutrients and protein than regular mayo and bottled sauces. But keep in mind not to go overboard!
    7. To finish, serve it with a side salad and say ‚ÄėHello‚Äô to your scrumptious¬†meal!

     

    SNACKS


    These are some of my favourite snacks to munch on when I need that extra energy. Baby carrots, cucumber and almonds are all great and packed with nutrients, but as with all things, don't go overboard! ūüėČ

    You can also try QuestBars or other protein bars. They're packed with protein to keep you fuller for longer and are super easy to bring around as a treat or an emergency snack when you're hungry! But be sure to check their nutritional content to make sure they are actually good for you.


    Do you have any recipes to share? Please let me know in the comments below!  


    *Vegans and vegetarians can opt to use tofu or any protein to substitute meat.

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  • Guide To Eating Out

    137 comments / Posted by Sherlyn Tan


    Eating out when you’re trying to eat healthy can be a BIG challenge with all the temptations. This is especially so with all the Nasi Goreng, Hokkien Noodles and 24/7 mamak stalls that are so readily available in Malaysia! 

    I've learned some ways to cope over the year and I'm sharing it with you here! Now we can all enjoy eating out with family and friends, without sacrificing our health and fitness goals! 

     
    KFC!

     KFC Chicken Breast Calories With Versus Without Skin

    Ask for chicken breast and eat without skin! Look at the difference there!

    CHICKEN RICE (KAI FAN)

    Eat only 1/4 of the rice and ask for steamed chicken breast. Fill up on vegetables, eggs & tofu if they have.

     

    ECONOMY RICE (CHAP FAN)

    Chap Fan

    Similarly, take only 1/4 of the white rice or opt for brown rice, if they have. Get lots of greens on your plate with chicken breast, tofu and eggs for protein.

    MAMAK


    You can still have Ayam Goreng or tandoori chicken! Just ask for chicken breast and peel off the skin! You can also order hard-boiled eggs, some vegetables like chickpeas if they have and finish off the meal with Limau Ais (without sugar, of course).

    YONG TAU FU/STEAMBOAT

    Photo Credit: Wong Sze Yuen / www.123rf.com

    What's better than a warm hearty meal with family and friends? Get in lots of vegetables here like white cabbage, spinach and mushrooms and fill up on protein, like chicken and fish. The trick here is to try and avoid the fishballs, noodles and fried, processed foods and don't go overboard on the sauces! Try to restrict to 1 tablespoon only.

     

    STARBUCKS



    Photo Credit: Refined Guy

    Sometimes we just want a nice cup of drink when we're on the go or sitting at the coffee shop. Black coffee's a great substitute for those sugary frappes we're used to. Plus, black coffee can actually boost your metabolic rate to help with fat burning! Make it a snack with an almond pack (eaten in moderation), or a complete meal with Starbucks' chicken tortilla wrap. Opt for wholemeal if they have!

    WESTERN RESTAURANTS

    Salad's an easy go-to with plenty of greens and protein to fill you up! Try to avoid hidden sources of calories like croutons and candied nuts and ask for dressing on the side so you have more control over how much you are eating.
     

    The above are all healthier options and most are budgeted, and also very easy to get! Eating healthy doesn't mean staying at home and meal prepping all the time. It starts with the little changes. Do you have any other tips and tricks to share? Let me know in the comments below!

     

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  • 5 Local Healthy Eateries To Try

    0 comments / Posted by Sherlyn Tan


    It is no secret that food is one of the biggest things Malaysia is known for. With our 24-hour mamak stalls, fast food drive-thrus and hawker stalls, food is available in every corner and around the clock, but the same can’t be said for healthy food. Once ruled by carb and fat-loaded (though delicious when eaten in moderation) Nasi Lemaks and Roti Canais, it’s amazing how Malaysia is slowly venturing out into healthy lifestyle eateries. Here are 6 that you should definitely try:

     

    1. Medifoods (Several branches in the Klang Valley, including one at the Sime Darby Medical Centre)

    Medifoods

    An organic eatery suitable for all health enthusiasts to dine in. Nowadays, many who are experiencing illness are worried about what they consume, leaving them with only a few options of food to choose from. Medifoods believes in healing in a holistic manner by serving tasty and healthy foods inspired by the West and the East. With a qualified in-house nutritionist, you can find soups, salads, noodles, rice, pastas, mains, snacks and more, all cooked with unprocessed, natural organic products that taste just as sinful but without a helping of guilt! Their website also has a calorie counter - key in your details, and it returns your recommended daily calorie intake, as well as suggestions from their menu that match your results! Aside from food, they sell organic products as well as provide catering services. 

    2. Chai Bar (Ara Damansara and Bangsar)

    Chai Bar Bangsar

    This is the salad bar for you gym bunnies who love eating clean but can‚Äôt fit in kitchen time. Their ingredients are prepared and cooked with proper care to ensure all your healthy living efforts aren‚Äôt going to waste by deceivingly ‚Äúhealthy‚ÄĚ food. Take their tuna for example. Most tunas are drenched in a sea of mayo while Chai Bar‚Äôs tuna is prepared cleanly with lemon juice and curry powder. As for their chicken breast, you can either have it poached or grilled! (Not fried, please!) Not to forget, their salad dressings are low in calories and definitely high in flavor!

     

    3. Goodness Greens Cafe by La Juiceria (TTDI)

    Goodness Greens Cafe

    This welcoming place serves a good range of healthy nutrient-dense foods on their menu, from salads to buddha bowls, pastas, smoothie bowls, vegan soups and their famous juices and smoothies. There’s also an option where you can make your own salad! To get your dose of good carbs in, try their Buddha Bowl, which consists of brown rice, roasted pumpkin, bell peppers, tofu, lotus root chips, french beans and oyster mushrooms topped with bean sprouts and dressed with a Thai coconut curry sauce. Yum!

     

    4. Raisin’ The Roof (Damansara Heights)

    Raisin the Roof

    If you are a¬†vegan, this is the perfect place for you! Raisin' The Roof offers a wide variety of plant-based foods on their menu, from wholesome smoothie bowls, juices, smoothies, sandwiches, salads and wraps to desserts! Most people are worried about not getting enough protein in their vegan diet but hey, no worries! Their Miso Maple Tempeh wrap and Pistachio Falafel wrap pack a punch of protein that will leave you satisfied and wanting more! Not to forget their ‚Äúmoo-less‚ÄĚ nut milk which are raw, cold-pressed & dairy-free!

    Healthy, affordable and fast. What more do we need? HALE, which stands for healthy and lean, specialises in homemade, wholemeal burgers (where the meat is baked, not pan fried or deep fried), organic Fairtrade coffee and cold-pressed juices. They also have pastas, mixed red rice dishes, salads, wraps, pizzas and sides so really, they have something for everyone! You can visit their store in Menara Hap Seng or have their meals delivered to your home or office!

    Have a favourite healthy go-to that is not on the list? Let me know in the comments below!

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  • Workouts

    4 comments / Posted by Sherlyn Tan


    Note: If this is your first time here, read through the information below and make sure you understand each exercise. The correct form is super important to avoid risk of injury, and really engage the right muscles for maximum effect! 


    TIMETABLE

    There are 3 HIIT workouts to choose from (A, B and C). On Tuesdays and Thursdays, choose either the ABS or BUTT workout. You can do ABS both days or BUTT both days too, depending on your goal. This is in no way a strict plan so feel free to mix things up! 

    THE WORKOUTS

    HIIT (A) 

    Music: Sigala - Sweet Lovin'

    3 rounds of:

    180 degree squat jump x 15

    Mountain climbers x 15

    Burpees x 10

    Russian twist x 20

    Push up snap jump x 10

    Hip thrust x 25


    HIIT (B)

    Music: Galantis - Peanut Butter Jelly

    3 rounds of:
    Shoulder tap burpees x 15

    Jumping squats x 10

    Jumping lunges x 10

    Plank x 30 seconds

    Reversed plank with kicks x 10

    Side plank with kicks x 10


    HITT (C)

    Music: Sigala - Easy Love

    3 rounds of:
    Spider jump x 15

    Cross Body Jacknife x 15 each side

    Plank side kicks  x 15 each side 

    Duck walk & reverse x 15 each round 

    Squat jump & reverse x 15 each round
     

    ABS

    Music: Galantis - No Money

    3 rounds of:

    Crunch x 10

    Reverse crunch x 10

    Ankle touches x 10

    Straight leg side crunch  x 10 each side

    Crunchy frog x 10

    Russian twist x 20

    Continuous Plank Cycle
    Plank 30s
    Left plank 30s
    Right plank 30s

    BUTT

    Music: Galantis - Runaway

    3 rounds of:
    Single leg hip thrust x 10 each side

    Reverse Snow Angel x 10

    Reverse leg raise x 10

    Step Up x 10 each side

    Kick Back x10 each side

    Side kick x 10 each side

    Standing Hip Extensions x 10

     

    HOW TO DO THEM 

    If you find these exercises a tad too much, scroll further down to see some modified versions I've done that are suitable for beginners. If you'd like to see more, let me know! :)

    180 Degree Squat Jump

    Step 1: Stand with legs a little wider than your hips and your toes pointed outward. Slowly lower into a squat. 

    Step 2: Jump upward, extending the legs, while turning 180 degrees to face the other side. Land softly in a squat and repeat for the other side. 

    Scale down: Instead of jumping, turn 180 degrees by stepping with one foot at a time to the other side, and then lower into a squat.



    Mountain Climbers

    Step 1: Get down on the floor on your hands and knees. Extend your legs out behind you, into a high plank position. Place your hands directly under your shoulders with your finders facing forward and slightly outward. Your body should be in a straight, diagonal line from your head to your heels, with your core engaged. 

    Step 2: Bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward. Keep alternating legs and feel free to pick up the pace. It should feel a little like running while in a plank position. Keep your weight evenly distributed on both legs instead of shifting all your weight forward.

    Scale down: If you have limited range of motion in the hips, place your hands on a bench or a step for elevation.



    Burpees

    Step 1: Stand with your feet hip-width apart and place your arms by your sides. Weight should be in your heels.

    Step 2: Lower your body into a squat, placing your hands firmly on the floor directly in front of your feet. Shift your weight onto them.

    Step 3: Jump your feet back, land softly and come into a high plank position with straight arms and legs. Your body should form a straight line from your head to heels. To keep your core fully engaged, be sure not to let your back sag or your butt stick up.

    Step 4: Jump both feet forward so they land just outside of your hands.

    Step 5: Jump up explosively with hands over your head and land immediately back into a squat position.
    Scale down: To get into the plank position, step your feet behind you instead of jumping.
    Scale up: Once in plank position, add a push up. 

     

    Russian Twist

    Step 1: Sit on the floor with your knees bent, legs lifted and glued together. Clasp your hands together.

    Step 2: Lean your upper body back, as far as you can.

    Step 3: Keeping core tight and shoulders back, rotate and place your arms to the right as much as you can. Move the arms up and over the top of the knees, dropping them down to the opposite side. Keep this going, side to side. This is when your obliques should really feel it. Keep your eyes straight ahead and slightly up.

    As you're twisting side to side, keep your sit bones or hips pressed into the ground with equal pressure.

    Scale down: Leave your feet on the floor, knees still bent.  

    Push Up Snap Jump

    Start with a push up

    Step 1: Go into a plank position, with your arms shoulder-width apart. 

    Step 2: Lower your body, keeping your back straight, until your chest nearly touches the floor. 

    Step 3: Raise your body by pressing down on your hands.

    Scale down: Perform this move on your knees and lower the range of motion.


    Then go straight into a snap jump

    Step 4: In a high plank position, keeping your back straight, jump inwards and tuck both your knees in, close to your chest. The weight should be on your hands.

    Step 5: Kick both feet backwards back into a high plank position.

    Hip Thrust

    Step 1: Lie on your back, with knees bent and feet hip-width apart and flat on the floor. Keep your arms at your side with your palms down. 

    Step 2: Gently contract the abs to flatten your low back into the floor. Try to keep this gentle muscle contraction throughout.

    Step 3: Keep the abs engaged and lift your hips up off the floor. Squeeze your glutes and press your heels into the floor for added stability. But be sure you’re not relying on your heels as the power should come from the hips. Avoid pushing your hips too high, which can cause your lower back to arch. Your body should make a straight line from your knees to your hips and to your shoulders! Hold, before easing back down.

    Shoulder Tap Burpees 

    Repeat the steps for a normal burpee as above but in Step 3, after you jump your feet into a high plank position, bring your right hand off the floor and cross your chest to tap your left shoulder. Repeat the same, left hand to right shoulder.

    Be sure to engage your abs, keep your hips square and your head, neck and shoulders in alignment. 

    Continue on as usual with Step 4.


    Jumping Squats 

    Repeat the steps for 180 squat jumps as above, but instead of turning 180 degrees, jump in place.

    Jumping Lunges 

    Step 1: Stand tall, with your left foot slightly in front of your right. Create 90-degree bends in both knees. The front knee should not pass over the front toes. The back knee should touch or be as close to the ground as possible. This is the lunge position.

    Step 2: Engage your core and glutes, and push off the bottom of both feet into a jump, switching the position of your feet in midair. Make sure both feet leave the ground at the same time. Land back in the lunge position, this time, with your right leg in front. Repeat this jumping, and alternating your legs.

    Scale down: Instead of jumping, step your legs back and forth to perform an alternating lunge.

    Plank 

    Step 1: Lie face down, with legs straight, your forearms on the floor and your elbows directly under your shoulders. 

    Step 2:¬†Clasp your hands in front of your face, so your forearms make an inverted ‚ÄúV‚ÄĚ.

    Step 3: Rise up on your toes so that only your forearms and toes touch the floor. Your body should be in a straight line from shoulders to feet.

    Step 4: Draw your belly button toward your spine and tighten your butt. Look at the floor to keep your head in neutral position and hold.

    Plank

    Reversed Plank With Kicks

    Step 1: Sit on the floor with your legs extended.

    Step 2: Lean back, with the palms of your hands on the floor, behind you, and with your fingers pointing toward your butt.

    Step 2: Bridge up by driving both your heels and palms into the ground.

    Step 3: Drive your hips upwards until your body forms a straight line from your ankles to your shoulders. Look up to keep your head neutral.

    Step 4: Engage your core and glutes, and alternately lift your left and right leg up. Do not let your butt drop down.



    Side Plank With Kicks

    Step 1: Get into a high plank position.

    Step 2: Rotate your body towards the left and balance on your right forearm or hand, with your left foot stacked atop your right. Put your left hand on your hip or extend it toward the ceiling. This is a side plank.

    Step 3: Hold here and lift your left leg, up and down.

    Step 3: Do the same for the other side.

    Side Plank v Modified Side Plank

    Spider Jump

    Step 1: Start with a high plank position. The shoulders are over the hands and the body long and straight through the heels.

    Step 2: Bring the right knee towards the right elbow. Try to get it as close as possible. The leg is bent to 90-degrees with the hip rotating the foot out, away from the body.

    Step 3: Jump to bring the right foot back to the high plank position, simultaneously bringing the left knee towards the left elbow. Repeat, alternating between both legs.

    Cross Body Jacknife 

    Step 1: Lie down face up, legs and arms extended straight.

    Step 2: Like into a crunch position, lift your left arm and right leg up till your left hand touches your right leg. Lower them back down and repeat for the other side.

    Plank Side Kicks   

    Step 1: Repeat the steps for planks as usual, but instead of placing your forearms on the ground, place your hands, palms down, like in a push up position.

    Step 2: While holding in that position, bring one of your legs out to the side of your body, keeping it parallel to the floor, and hold for a few seconds.

    Step 3: Bring the leg back to the center, repeat and do the same for the other side.

    Duck Walk & Reverse 

    Step 1: Stand with your feet shoulder-width apart and go into a deep squat position, with hands clasped in front of you or spread out on the sides.

    Step 2: Keep this squat position, as you 'waddle' one leg at a time, forward and backward.

    Squat Jump & Reverse 

    Repeat the steps for squat jumps as above, but instead of jumping in place, jump forwards, and then backwards.

    Crunch

    Step 1: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Your hands should be behind your head or by your ears. Hold your elbows slightly out to the sides.

    Step 2: Tilt your chin slightly into your chest.

    Step 3: Engage your abs as you move forward, lifting up your head, neck, and shoulder blades.

    Step 6: Hold, lower back down and repeat.

    Reverse Crunch

    Step 1: Lie with your back on the floor, legs extended together and slightly lifted. Place your palms facing down, tucked under your butt.

    Step 2: Bend your legs and pull them in towards your chest, as you lift your hips off the floor. Engage your core muscles to lift. Reach towards the ceiling with your toes. 

    Step 3: Hold here, then slowly lower your legs back down and straighten. Keep going.

    Scale down: Decrease your range of motion.

    Ankle Touches

    Step 1: Lie on your back with knees bent, arms at your sides, and palms facing body. Place your feet flat on the floor, slightly wider than shoulder-width apart.

    Step 2: Lift your head and shoulders slightly, almost like a crunch position.

    Step 3: Reach your right extended arm towards the right ankle, and try to touch it.

    Step 4: Move back to the starting position and repeat the same for the left side. Keep going.

    Straight Leg Side Crunch

    Step 1: Lie straight-legged on your right side, left leg atop your right. Place your left hand behind your head and your right hand, palm on the floor.

    Step 2: Slowly lift both your legs up towards your body, contracting the obliques. The shoulder should be slight brought forward. Return to the starting position, and keep going.

    Step 3: Repeat the same for the other side.

    Crunchy Frog

    Step 1: Sit in a V-like sitting position, with your arms extended out to your side, your legs lifted off the floor, and your upper body at about a 45 degree angle.

    Step 2: Pull your knees towards your chest, and move your arms forward, like they're wrapping around your legs.

    Step 3: Squeeze the abs then open your arms out to the sides again, while extending your legs back out in front of you.

    Single Leg Hip Thrust

    Repeat the steps for hip thrusts as above, but instead of both knees bent, one knee is bent and one is lift up, holding straight.

    Reverse Snow Angel 

    Step 1: Lie facedown with your arms stretched out over your head, palms facing down. Your legs are also stretched out behind you.

    Step 2: Lift your chest, arms, and legs slightly and quickly move your arms and legs apart, like you're making a snow angel!


    Reverse Leg Raise 

    Step 1: Find a bench, and lie facedown with your legs and feet together. Hold onto the sides of the bench.

    Step 2: Keeping your abs tight, contract your glutes to lift both legs into the air. Hold, then lower your legs back down. Keep going.

    Step Up

    Step 1: Standing in front of a bench, place your right foot atop it. Be sure to press through your right heel as you step onto the bench, and find your balance.

    Step 2: Lift your left leg up, with support from your right leg, and bend your left leg into a 45 degree angle. Engage your glutes.

    Step 3: Step your left leg back down on the floor and lift it up again into a 45 degree angle. This is one side. 

    Step 4: Repeat for the other side. 

    Kick Back

    Step 1: Start on all fours, like in a table top position. Your hands are directly under your shoulders and your knees are directly under your hips.

    Step 2: Raise your leg and extend it behind you until your thigh is almost parallel to the floor. Squeeze your glutes. The motion should be small and controlled. Return to the start position and repeat. Do the same for the other side.

    Side Kicks

    Step 1: Start on all fours with hands under your shoulders and knees under your hips as in the Kick Back.

    Step 2: Keeping the knee bent, lift the right leg up, towards the side.

    Step 3: Bring it back down to the center and repeat. Do the same for the left leg.

    Standing Hip Extensions

    Step 1: Start standing, holding onto the back of a chair or firm structure for balance.

    Step 2: Extend your left leg behind you, flexing your foot, and turn your toes out slightly, and lift your leg as high as you can.

    Step 3: Lower your leg back down, stopping just before touching the ground, and then repeat. Do the same for the other side.

    MY WORKOUT PLAYLIST

    This is my personal workout playlist! It always gets me pumped up! Try it out when doing the workouts below and let me know what you think!




    Disclaimer: This article is for sharing purposes only and is not intended to be professional advice. We strongly recommend you consult a physician before beginning a new diet or exercise program. By engaging in these workouts, you agree that you do so at your own risk, and assume all risk of injury to yourself.

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