Plank Twist Abs Workout

My favorite ABS move is the Plank Twist or Bucket Drop. I incorporate this move daily as a warm up and cool down. There are many other moves but just wanted to highlight this one from the Body Beast Program because I have seen such great results from it.

Get in plank position and twist your right leg toward your left arm. Drop your body almost touching the floor. Then do the same with your left leg towards your right arm. I repeat until I have done 10 per side. I then with a total of 3 sets. I feel it in my obliques and have seen such a leaning in my mid section. It is an AWESOME move!

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Weight Loss Support

For those of you who would just like to focus on your weightloss, I am starting a Shakeology Challenge group. Lose up to 7 lbs the first week and jump start your weightloss. Strong support all online with guaranteed success! Email me at coachtammyhicks@gmail.com for to get started!

Baked Chicken and Lentil Casserole

Baked Chicken

2 Chicken breast fillets, cut excess fat from chicken. Spray with Olive Oil and sprinkle with garlic, thyme and italian seasoning. Cover with foil and bake at 400 for 1 hour.

Lentil Casserole

3 cups of low sodium chicken broth
1/2 cup of whole grain brown rice
3/4 cup of lentils
1/2 tspn garlic
1/2 tspn italian seasoning
1/4 tspn thyme

Mix together in baking dish for 1 hour at 400 degrees.

Remove from oven and add fresh broccoli and fat free cheese. Place back in oven and bake for an additional 20 minutes.

Entire meal has about 450 calories. Taste great and is ideal for a high carb day, post workout meal.

The Basic of Eating Clean

What is clean eating?

You may have heard the term eating clean and wondered; what exactly does that entail?
Let me break it down for you:

• Eating foods that have not been processed; staying away from convenience foods that are pre-packaged. For the shelf life; these foods have undergone a chemical process that removes the natural nutrients. Look for terms like hydrogenated, artificial, high fructose corn syrup, trans-fat, enriched, bleached, benzoates and many more. It takes time, but you can Google ingredients on a label if you are unsure. To keep it from being so complicated; if it is prepackaged, stay away from it.

• Avoid saturated and trans-fats.

• Choose lean cuts of meat. Cut excess fat off before you prepare. If you are using hamburger meat, choose nothing less than 96% lean. I still rinse it after cooking to ensure there is no fat.

• Fresh deli meat, not packaged is a must. Choose fresh deli meat that has no preservatives, the cheaper per pound may not be the best option. Buy an extra turkey or two and cook your own when possible.

• Eat fresh or frozen fruits and veggies, fresh being the optimal choice. Canned foods have been processed and contain large amounts of sodium for shelf life.

• Choose whole grain pasta and 100% stone-ground wheat bread. This is tricky again, read the label because some bread’s contain high fructose corn syrup or enriched and bleached flour. You may find great bread options at your local health food store, Whole Foods, Fresh Market and Publix grocery stores.

• When possible make your own breads and muffins using natural wheat flour that has not been enriched or bleached.

• Choose organic pasta sauce, or make your own.

• Spice up your meals with natural herbs.

• Stay away from vegetable and canola oil. Extra virgin olive oil would be a great choice.

• Be selective where you shop. Your local butcher, farmer’s market and health food stores will provide healthier selections and make the learning process a little less confusing.

Eating clean does take preparation, but you have to start somewhere. The first step is just to begin, and will get easier as you go. Cook extra and take the leftovers for lunch. Fast food is definitely not an option if you are eating clean. To prevent the temptation pack your lunch.

Being healthy and fit comes with a price; it is called hard-work, dedication and research. In the long run, your body will thank you, and you will be amazed with your results.

Self Improvement: How to Make You a Priority

What do I do now?

When you have spent your life raising a family and taking care of everyone else, what do you do when it’s just you? The kids are older and have lives of their own and you have spent your life taking care of everyone else. Well guess what? It’s time to take care of you.

At first I felt lost…. For a while…. then I realized it was my time. I had struggled with being selfish and felt like by focusing on me, I was doing something wrong. Well, I have now come to grips with the fact that is okay to take care of myself and wonder why I didn’t do it before.

I spend a lot of time on personal development. I love to read and explore ways to improve myself. There is nothing wrong with wanting to become a better person, or understand who you are. By doing so, you actually make a positive impact on the lives of other’s; whether you ever know it or not. There are so many great books by positive, life reflecting authors. Pick an area of your life you would like to improve or understand; whether it is time management, anger management, pain management, dealing with rejection, smiling, being positive, humor, focusing on goals, learning a foreign language, a new hobby or interest. Self improvement is any area of your life you would like to make a change. Usually when I read something it is common sense that I knew but somehow dismissed. You know you get overwhelmed with the big picture and forget the small details. Self improvement books have really just been reminders or mind jugglers’ to get me focused. Life is simple but at times, we make it far too complicated.

Think of something you have always wanted to do, but somehow never found the time or nerve to try. Then take that leap of faith, and just do it. If you fail, get up and try again. If you find it wasn’t what you really wanted to do, then go to the next thing on your bucket list.

Go shopping for you! Pick out an outfit that makes you feel special. One that maybe you would not normally choose. Find your style, create a new you! Same with your hairstyle try something a little out of the norm; maybe even add a few highlights. Get a manicure or pedicure, even better yet, a massage. Relax, you deserve it.

It’s okay to focus on what makes you happy. It’s okay to pamper yourself, pat yourself on the back, or just think, wow, I am really proud of me right now.

You spend your life trying to please others, live up to their expectations, follow their schedule and lose track of who you are. I remember thinking, after my kids were gone, “What do I like?” I focused so hard on everyone else’s wants and needs that I had no clue what mine were. Find yourself and follow your dreams. Don’t focus on perfection, just personal reflection. It’s your life go and enjoy it!

Sexy Santa Challenge

It's time to get sexied up for the holidays! Don't start the New Year with regret when you can be the Sexiest Santa at the party! Join my challenge group and get results. Fitness with results in the comfort of your own home. Daily contact and motivation from myself and other's taking the Sexy Santa Challenge. There is no way you can fail with all this support! Lose 10-40lbs, it's all up to you!

Male or female, choose any beachbody program of your choice, commit to working out and following your meal plan! Have a beachbody program you purchased but never opened? I can help with that.

Time is running out so email me at coachtammyhicks@gmail.com or like my facebook page at facebook.com/fabin60

Let's see who will be the SEXIEST SANTA of the all!

Challenge Group - Get Motivation and Support

Are you ready to see results?

October's Challenge Group will be Brazil Butt Lift. Just in time for the Holidays. The Challenge begins in October and ends in December.

Don't wait until the Holidays are over to start a fitness program, be prepared and get through them without gaining and definatley less stress!!!!! Not only are you getting a Butt Lift, you will see results in you abs, thighs and all over! Be prepared to lose 10-25 lbs, it depends on you and how bad you want it!

All you have to do is commit to the Brazil Butt Lift Fitness Program and drinking Shakeology daily. You will be added to a private Facebook group, where we will communicate daily. You work out from home, and get support from myself and others in the group. The only way you will not see results, is if you don't do it! Guaranteed to see results or your money back, so what do you have to lose, but weight?

To register just email me at coachtammyhicks@gmail.com or comment on this post!

I'll send you the rest of the details. Hurry, limited group availability; I like to keep the groups small so you get my undivided attention!