Kick up your weight-loss a notch with this fitness plan guaranteed to ramp up your metabolism. And for a delicious (and nutritious!) Mexican dish, try the simply satisfying chicken fajitas for a low-cal dinner.
THE WORKOUT: Complete 12-16 reps of each exercise. Complete 2-3 sets of each exercise. And don’t forget your cardio! You should be doing 30 minutes of cardio three times a week. To keep challenging yourself, push a little harder each time to amp up your workout.
This workout requires a stability ball, which is an inexpensive and versatile piece of equipment. Stability balls recruit more muscles leading to a stronger body, better balance, and more calories burned during your workouts.
Ball Push-Up
Works: Chest, Shoulders
Starting on your toes (beginners can start on knees), place hands about shoulder width apart on the ball. Keeping abs tight, lower body towards the ball coming about an inch from the ball. Push body back to start and repeat.
Ball Transfer
Works: Abs, Hips
Lay on the floor holding a ball in your hands with your feet straight up in the air. Slowly lower your arms with the ball overhead while also lowering your legs toward the floor. Be careful to keep your lower back pressed to the floor. If your back starts to arch, do not lower your legs any more. The stronger you get, the lower your legs will be able to go. Slowly lift your arms and legs back up, transferring the ball to the feet. Again, lower your arms and legs toward the floor. Keep transferring the ball back and forth until you complete a full set.
Ball Hamstring Curl
Works: Hamstrings, Butt, Hips
Lie on the floor with legs straight and heels on the top of the ball. Hands can be placed on the floor at your sides for increased balance. Lift the hips and back off the floor creating a straight line from your shoulders to your heels. Slowly roll the ball in towards your glutes. Return back to start, keeping your hips off the ground during the entire movement, and repeat.
Craving Mexican?
Keep it healthy with these delicious and easy-to-make chicken fajitas.
Recipe:
Ingredients:
• 1 lb of boneless, skinless chicken breast cut into strips
• ½ package of fajita seasoning
(I like Simply Organic)
• 2 Tbsp coconut oil
• 1 sliced onion
• 1 ½ cup of sliced peppers (red, yellow, orange, or green)
• ¾ cup of pico de gallo
(I bought pre-made at the store)
• Lettuce to taste
• Spinach to taste
• Whole wheat tortillas
Directions:
Heat skillet with coconut oil over medium-heat.
Add chicken breast and cook until no longer pink in the middle.
Add seasoning as directed on the package.
Add sliced peppers, onions, and ½ cup of pico de gallo to skillet with the chicken. Cook until done approximately 3-5 minutes.
Place fajita mix onto whole wheat tortillas and add lettuce and pico de gallo.
Becky Fox is a personal trainer in Knoxville. To sign up for her classes or find out more about her, visit www.foxfitness.com
