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Here's a great routine to challenge the start of your new year.  Let's welcome in 20/10!!  Feel free to leave us a comment on what you thought of the routine!

Start by warming up your abs with a slow crunch exercise, legs completely extended on the floor about 10-20 reps.

 Grab a Stability Ball, Kettle Bell, Jump Rope, and a Bosu

 45 minutes total

 Dynamic stretches and warmup: walking hip stretch (pull one knee straight up toward chest with good posture and stretch, then step forward moving to the next side), toe touches, light jog, upper body stretches to loosen up neck and shoulders.

 Overhead squats on Bosu (light to no weight) 20 reps

Stability ball pushups 10 reps

Deadlift alternate single leg 20 reps

Dips (straight arm or full dip) 10 reps

Combination jump rope 20 right foot, 20 left, 10 right, 10 left (repeat for one minute)

Plank row Dumbbell 10 reps alternating

Lateral lunge with rotation Medicine Ball 20 reps alternating

Chinups (add assistance if needed) 10 reps

Decline crunch with MB reach 20 reps

Kettle Bell swings 10 reps

 Repeat all 2x

 Have fun!!!!

 Rose Barker ACSM CPT

I like recipes that can be whipped up at the last minute with things on hand and still be healthy! See my notes at the end 🙂  Kari Hall ACSM HFS

Ingredients

• 2  5-oz. cans or pouches skinless, boneless salmon, drained well
• 1/4  cup chopped fresh parsley
• 1/4  cup chopped pitted Kalamata olives
• 1/4  cup diced red onion
• 2  Tbsp. extra virgin olive oil
• 1/2  tsp. finely shredded lemon peel
• 2  Tbsp. fresh lemon juice
•   Salt and freshly ground black pepper
• 12  leaves romaine lettuce, thick ribs removed
• 4  large whole wheat tortillas or whole wheat wrap breads (about 9 inches in diameter)
• 1/2  cup bottled roasted red sweet peppers, sliced
• 1  large ripe tomato, halved and sliced

Directions

1. In medium bowl, combine salmon, parsley, olives, onion, oil, lemon peel and lemon juice. Season with salt and pepper.

2. To make each sandwich, place 3 lettuce leaves on a tortilla. Top each with a quarter of the salmon salad, top with a few red pepper slices and tomato slices. Fold the tortilla about an inch over each end of the filling, then roll up. Makes 4 wraps.

Nutrition Facts

• Calories 259,
• Total Fat (g) 13,
• Saturated Fat (g) 2,
• Monounsaturated Fat (g) 5,
• Polyunsaturated Fat (g) 2,
• Cholesterol (mg) 25,
• Sodium (mg) 870,
• Carbohydrate (g) 22,
• Total Sugar (g) 2,
• Fiber (g) 11,
• Protein (g) 22,
• Vitamin C (DV%) 1.15,
• Calcium (DV%) 4,
• Iron (DV%) 15,
• Percent Daily Values are based on a 2,000 calorie diet

 **  Canned Salmon gives you all the nutrients and you can have it on hand for last minute healthy dinners!  Omega- 3 and Vitamin D!!!   Make sure you get the roasted Red Peppers in Water not oil!   Try La Tortilla Factory " low carb" 50 calorie tortillas for an even leaner version!

Quick healthy snacks, like fruits and vegetables can help energize your body while satisfying hunger.
The best way to ensure healthy eating when you're on the go is to plan ahead.

Here are some healthy eating tips:

• Fruits and vegetables are a healthy, low calorie snack that are perfect between meals.
• If you're craving crunch, reach for carrot sticks or sliced cucumbers.
• Satisfy a sweet tooth with your favorite in-season fruit.
• For an extra afternoon pick-me-up, dip your veggies in hummus or spread peanut butter on an apple or banana.

Remember two things:

1.Healthy eating starts at the grocery store. If it's in your pantry you're going to eat it.
2.Fast food is simply not an option.

Stick to it.