Core Strengthening and Chocolate Energy Ball Recipe

Well I am finishing up my week three of the Live Fit program and I feel great! This is one of the best programs I have followed. Last night I spend about two hours at the gym and I couldn't have loved it more. While everyone else was out getting their groove on, I was happy and alone working on my running, shoulders and abs. I have a hard time lifting heavier weight on with my shoulders. I think they may be my weakest area. While I can lift a dumbbell of about 20lbs for my bicep, I can only do 10-12lbs for each shoulder. So the program says you can double up on your weakest spots, which I may just do. The shoulder workout has a lot of exercises, but doing it twice a week will defiantly boost up my strength.

I also added a few more exercises to the abs section of the workout, just to feel more burn and add core work. Abdominal exercises are different then doing your core. Abdominal exercises are crunches, v-ups, bicycle crunch, oblique crunches, etc. All targeting your abdominal muscles, but not your full core. Core strength refers to the muscles of your abs and back and their ability to support your spine and keep your body stable and balanced. Core is doing planks or a variety of stability ball exercises.So I added in a front plank for 2mins between my abdominal sets. I also added one of my favorite moves, the stability ball roll-ups.

Stability Ball Roll-Ups (Top picture):

You lean on the ball with your stomach and walk your hands out so that the ball is placed under your ankles. Your core is already engaged and you are initially in a plank position, with the top of your ankles resting on the ball. Then you roll the ball in by bringing your knees to your chest and then roll it back to the starting position. Repeat this for a count of 10 and repeat for 3 sets. It aids in stability and core strength.  To make it more difficult you can keep your legs straight and raise your buttocks up creating the jack-knife roll-up exercise (bottom picture).


                       




Another little bit of information is that the wonderful fully desired six-pack does not happen with just ab workouts alone, it is fully based on nutrition. Most athletes and exercise models I have read about say the same thing. It is because they ate healthy at the right times and the right amounts. It takes some time to perfect what you eat, but if you have the determination to look like Ryan Reynolds or Jamie Eason, then dedicate to noting what you eat and plan for each week. It is the only way to keep on track and be strong and don't give in to temptations. It is OK to slip up, everyone does, but not getting down about it and continuing on with your plan makes you work that much more harder towards your goals.

Here is a recipe from Oxygen Magazine that is so tasty and healthy for you:

Chocolate Energy Balls

•  2 1/2 cups pitted dates
• 1/2 cup water
• 1/3 cup natural peanut butter
• 1 cup whey protein powder
• 1/4 cup unsweetened, unprocessed cocoa
• 1/4 cup ground flax seed
• 1 tsp ground cinnamon
• 1/2 cup ground walnuts

1. In a food processor, blend dates and water. 
2. Add peanut butter and blend some more. get it really smooth. 
3. Add protein powder in 1/2 cup increments.
4. Add cocoa, flax-seed and cinnamon
5. Process some more.

Once that is all gooey, put it in the refrigerator for a half hour. This will make it easier to work with. Then, gather some dough about the size of a golf ball. Roll it into a ball. If the dough is too sticky you can roll the ball in protein powder or cocoa. Next, roll the ball in the nuts. Put the balls on a cookie sheet. Stick the cookie sheet in the freezer for 2-4 hours.
You will want to keep the balls in the freezer to protect the shape and texture. Each batch makes 48 balls.

Eat 2 balls pre-workout and 4 post workout

serving size: 4 balls
230 cal
fat 7 g
carb 31 g
sugars 24 g
protein 15 g


Enjoy!


----buzzing off