MORE ABS , are you ready ?!… Phase 2 of the bicycle crunch , STRAIGHT LEGS !
HOW TO:
Lay on your back with your hands behind your head and elbows out wide. Then straighten your legs up to the ceiling and stack your feet, one on top of the other. Exhale and twist towards the top leg with your opposite elbow. Repeat as many times as possible with proper form carefully.

Your body achieves what your mind believes.  The number one key to reaching your fitness goals begins not with your physical condition but with your mental condition.  You have to make up your mind and believe in yourself.  Decide commit succeed.  

You can achieve any goal, no matter how big or small.  Put your mind to it and believe in yourself.  Whether you want ripped 6 pack abs or just to lose a few stuburn pounds.  

You can do it !  You can achieve anything you put your mind to.   Of course there is more beyond that, but that is the foundation.  That gives you the power to decide and commit.  

What would you like to achieve?…  

Want support,  accountability,  & helpful tools  to go along with it?.. That's where I come in.  Let's do this together.  

Bicycle Crunch - Phase 1

How about some ab workouts you can easily do at home anytime with no equipment ?! Phase 1 - This is the bicycle crunch, also known as criss cross in pilates. An ab workout specifically for the obliques, muscles along the sides of your abdomen used in twisting. 
How to: Lay on your back. With your hands behind your head and elbows out wide, bend one knee in towards your chest. Have the other leg out at a 45degree angle from the floor. Keep your chin off your chest and take a deep breath in, exhale slow and twist opposite elbow to knee. Repeat as many times as possible with proper form. 

Please visit my website , click on blog for gluten free recipes and fitness tips , thanks .http://melissabuchananfitness.com

What my business does and how it can work for you

*Please watch*  to see what I offer and how Breakthrough Fitness can work for you.   THERE ARE fitness options for even the busiest people.  YOU CAN get fit, and get results !
THERE ARE solutions to get a workout into your busy day, from a trainer that believes and cares about YOU .
 Don't breakdown,  BREAKTHROUGH !

The food you eat should make you feel and function your best !  Your food should give you energy and nutrition to fuel your life.   
also see the definition of nutrition :  human nutrition.   http://en.wikipedia.org/wiki/Nutrition 
Think of it this way.... If you had a really expensive car, would you want it to look nice, stay clean and last you as long as possible?   If it was designed to run on only the best high grade fuel,  you would not want to damage the engine by fueling it with low grade gas just cause it was cheap and more convenient would you ?..  You would not want it to break down prematurely, right?
 Food is the fuel and your body is the car. 
But not just any car,  a car that is priceless and unique and should be treated with care.
Want to feel better, look better, and function better ?....  than eat better.
 Eat nutritious foods like colorful fruits & veggies, Grains, and Whole foods . 
I am not going to tell you what to eat and what not to eat - Everyone is different and will react differently to certain foods.   But If you notice certain foods give you gas or upset your stomach than it is probably your body telling you that it is not the best food for you.   Pay attention to what does give you energy and make you function better, and what weighs you down or makes you feel bloated.  You might even want to write it down and keep a journal.  You could categorize a list of "yes" foods and "no" foods to remind you what to stick with and how they make you feel.     

Another way to get a daily dose of dense nutrition in your body is to drink Shakeology daily.  It has all the vitamins you need in a day, is low calorie and low in sugar, gluten free and soy free.  It has 70 healthy ingredients like wheat grass, quinoa, acai, and more. Shakeology is available in 4 flavors, vanilla, chocolate, green berry and tropical strawberry.     I drink green berry in the morning and mix it with almond milk, ice and usually a banana.  It makes about 20 ounces and that is enough as a meal. I stay full and feel energized .  My digestion and energy level are WAY better since I have been drinking shakeology daily.    I can do an intense workout in the morning, get ready for the day and have my shake while my kids are having their breakfast.  It gives me the fuel I need to keep up with them.     It truly does help me feel and function my best. 
If the food you eat on a regular basis does not make you feel and function at your best please make changes. You deserve to feel healthy , so eat healthy !
For more info on Shakeology and to order a month supply go to my website:

‎myshakeology.com/esuite/home/Breakthrough585
or contact me directly: Breakthrough.Fitness@yahoo.com

3 Stretches to relieve low back tension

You do so much everyday as a busy and fit momma !  Workout, take care of the kids & the house, & work.... do you also carry your child on your hip a lot, or stand for long periods of time during the day?.... all that you do is probably giving you tension.  Tight muscles and back soreness can be uncomfortable, but also will slow you down from getting all that you need to accomplished.  To help relieve that tension make time to stretch.  You can take a short stretch break during your child's nap time, when they are content playing by themselves, or at the end of the day.  Try these 3 stretches anytime to relieve that lower back tension:

Forward fold, stand with your feet out wide, reach behind you and lace your finger then straighten your arms and fold forward.  Hold for 30 seconds.   

Side bend. Feet out wide turn one foot to the side and bend that knee then rest your elbow on the knee and bend to the side reaching your other arm as far over your head as possible.  Hold for 30 seconds to a minute, then switch sides.  Great stretch from you hip all the way up.  Relieves the tight area you may get from carrying and holding your child on your hip. 

Twist.  Relieves muscle tension in the low back from being on your feet for long periods of time during the day.  lay on your back with your arms straight out, take one knee in towards your chest and twist slowly the opposite way dropping that knee to the floor. hold for 30 seconds to a minute and slowly return back to center to switch sides.

Rules for stretching:
Never bounce while stretching & never force the stretch
To benefit from a stretch, hold for at least 30 seconds
Take deep slow breathes
If it hurts,  don't do it

Thank you to my friend, Jessica Tobin for modeling these stretches.  Jessica is a Pilates instructor and mom of 2.