There are lots of things at work when it comes to the way you view food and how you crave it.
The main thing that is in process all the time is your brain. It is a well known fact that you can retrain your brain to eat better.
The brain or the spoon!
Our mind even though as we age we get wiser is still much like a little child. I want what I can't have. If you tell yourself you can't eat cookies, then you just want it more. In a university diet study done, the subjects were shown really enticing pictures of forbidden foods and other coveted objects such as Mercedes and perfume. The study showed that the responses were stronger toward the forbidden foods, much stronger if the participant had dieted in the last year. They had higher cravings and guilt associated with the food items. The Study concluded that, "Dieting appears to make a difference to how people perceive food. Instead of eat more healthily and cut down on products which are bad for their health, the negative effect induced by dieting appears to have the opposite effect in that it can increase the desire for the actual foods they are trying to avoid.
You are what you eat!
In another study done people were asked to think about their last meal they ate before snacking on other things. While keeping in mind the food they ate prior, in this case it happened to be a large lunch. They participants were less likely to snack. I have said to keep a food journal and I promise it does help. I keep a running total of the food I eat regularly. This keeps my caloric intake in check as well as helps me decide on better options while keeping in mind the nutrient content in the foods I consume. The food journal is also awesome when I work out. When I see a food that has just as many calories as what I just burned at the gym, my answer to that food is usually a resounding OH HELL NO! (that would be a waste of working out which is something I don't love to do!) If it is too hard to do just write down the snacks you eat or what sweets you had. That way you can monitor even if it isn't every single thing you eat. **By the way I don't keep track of every ketchup packet or shake of salt, my diary is general foods plus I try to stay away from those extra's as much as possible.
The big picture!
The main point is to get you to think about the future. The 80/20 rule, and everything in moderation is always a great way to think about things. You can have anything you want, but do you really want? Be more accountable for the choices you make and you don't have to eat every little thing someone offers you. I used to work in an office where for everyone's birthday they all used to eat cake. I swear this was happening once a week. I decided I would only eat it once per month. Small changes and thoughtfulness about what you eat keeps your long term goals in focus. (plus that theory works in life also :)) We are a total instant gratification society, keep the focus!
XOXO
-Ari
For more of my diet advice visit me athttp://theskinnychic.me
Find me on facebook and instagram. theskinnychic
Sunday, October 13, 2013
Sunday, October 6, 2013
Diet is a Weight Thing, Exercise is a Shape Thing!
Diet changes your weight. Exercise changes your shape.
I hear people say, If I could lose this or that they feel like they would look different. But it just isn't true. To be toned you have to exercise, to change the way your waist looks you have to exercise, to change the way your butt looks you have to exercise. Losing weight is not always the answer. I am bottom heavy, it runs in my family there is very little I can do about it, except work out. I have to do squats and leg lifts to shape my bottom half. Cutting calories and dieting will not change how I gain weight in this area. So what is it that you really want? Do you want your teachers arms to disappear? Eating a Twinkie instead of a salad will not change it. Exercise will!!
A word about your BMI.
You should only use BMI as a guide. I think that BMI is not a cure all. It is used as a guide in most cases. Nothing in the BMI calculator accounts for body type, or body composition. My BMI says I am borderline too skinny and this is not the case. George Clooney is technically obese and Brad Pitt is over weight. Looking at them they look healthy. Keep in mind muscle weighs more than fat and I find shorter/taller people tend to have a harder time with being in range for this measurement.
Be realistic and work with specific measurements.
Waist circumference is the best indicator of obesity. Waist is also where most visceral fat collects. Visceral fat is the strongest indicator of cardiovascular disease among other things. So watch your belly fat. Eating better is great but doing cardio is really helpful when you are trying to drop excess weight in this area also. So, as Mr. T would say, "Do work son!"
Here is a link to go to find your BMI. http://www.webmd.com/diet/calc-bmi-plus
I like this one because it has a few more fields which are more specific to you and to your waist hip ratio.
XOXO
-Ari
Find me on http://theskinnychic.me and on Facebook https://www.facebook.com/theskinnychic.me
I hear people say, If I could lose this or that they feel like they would look different. But it just isn't true. To be toned you have to exercise, to change the way your waist looks you have to exercise, to change the way your butt looks you have to exercise. Losing weight is not always the answer. I am bottom heavy, it runs in my family there is very little I can do about it, except work out. I have to do squats and leg lifts to shape my bottom half. Cutting calories and dieting will not change how I gain weight in this area. So what is it that you really want? Do you want your teachers arms to disappear? Eating a Twinkie instead of a salad will not change it. Exercise will!!
A word about your BMI.
You should only use BMI as a guide. I think that BMI is not a cure all. It is used as a guide in most cases. Nothing in the BMI calculator accounts for body type, or body composition. My BMI says I am borderline too skinny and this is not the case. George Clooney is technically obese and Brad Pitt is over weight. Looking at them they look healthy. Keep in mind muscle weighs more than fat and I find shorter/taller people tend to have a harder time with being in range for this measurement.
Be realistic and work with specific measurements.
Waist circumference is the best indicator of obesity. Waist is also where most visceral fat collects. Visceral fat is the strongest indicator of cardiovascular disease among other things. So watch your belly fat. Eating better is great but doing cardio is really helpful when you are trying to drop excess weight in this area also. So, as Mr. T would say, "Do work son!"
Here is a link to go to find your BMI. http://www.webmd.com/diet/calc-bmi-plus
I like this one because it has a few more fields which are more specific to you and to your waist hip ratio.
XOXO
-Ari
Find me on http://theskinnychic.me and on Facebook https://www.facebook.com/theskinnychic.me
Saturday, September 28, 2013
Believe You Are Beautiful
"You yourself, as much as anybody in the entire universe, deserve your love and affection."
-Gautama Buddha
The key to feeling good about yourself starts from within. Unless you feel like you are worth something no one else will either. Having been plagued with low self esteem and depression for most of my life, had to find something that was important on the inside. It seemed the more I accomplished on the outside the more miserable I became. Doing all things for other people leads you to a dark sad path. So what is it in you that makes you happy?
You are already a beautiful person. No matter what others, including the media says about how you look. We constantly fill our conscious mind with a broken recording of thoughts from our crazy subconscious. We tell ourselves that a size 6 is not good enough I would rather be a size 4. We say look at my un perfect skin, I wish it were more like....(fill in the blank). I wish I...
I say, "Enough of that head game!" Lets start a project called "The New Amazing You". Start from the strength you have inside. Love yourself first. This doesn't mean you are a crazy narcissistic ego maniac. (which by the way, I used to think giving myself a compliment was going to get me hauled away to the loony bin for narcissistic tendencies) Loving yourself makes you a relatable and real.
You don't need to be a total realist dare to dream, but be honest with yourself. Set goals and work on them. In the mean time be thankful for where you currently are. Be happy with all of your accomplishments. Rejoice in your successes no matter how small or insignificant to the whole world you feel they are. Accepting yourself as you are right now and being ok, allows you to set goals and move forward.
When I was weening myself off of my Zoloft. (some people will always need it, and I understand) I was at the point in my own life where I felt like nothing made me happy or sad. I didn't want to just simply exist I wanted to get excited and totally present. So I started with the small things, something as small as, I got out of bed today and made an awesome dinner. Then I made a plan for the next day, to do one more awesome thing than the previous day, pat myself on the back and move on. It took some time to get some internal motivation but I did it! Today I am Zoloft free and happy is me!
You have to start somewhere. So, find something that you love about yourself, and play it up. If you love your butt. Wear jeans that make it look sensational. Better yet if you hate something turn it in to something you love. I used to have bad skin, so I got some good foundation and a great makeup tutorial (thank you Blair at MAC) and voile I felt a lot more confident going into meetings with clients. I promise other people can feel your insecurities even if you don't talk about them. Sometimes your insecurities pour onto others and you give off the wrong impression. It will make others think you are judging them or thinking poorly of them when you aren't. So don't turn other people off because of your silliness. Embrace your flaws and be happy with what you got!!
"No matter how plain a woman may be, if truth and honesty are written across her face, she will be beautiful." -Eleanor Roosevelt
XOXO
-Ari
Visit me on http://theskinnychic.me for more diet and health advice
Like me on Facebook https://www.facebook.com/theskinnychic.me
-Gautama Buddha
The key to feeling good about yourself starts from within. Unless you feel like you are worth something no one else will either. Having been plagued with low self esteem and depression for most of my life, had to find something that was important on the inside. It seemed the more I accomplished on the outside the more miserable I became. Doing all things for other people leads you to a dark sad path. So what is it in you that makes you happy?
You are already a beautiful person. No matter what others, including the media says about how you look. We constantly fill our conscious mind with a broken recording of thoughts from our crazy subconscious. We tell ourselves that a size 6 is not good enough I would rather be a size 4. We say look at my un perfect skin, I wish it were more like....(fill in the blank). I wish I...
I say, "Enough of that head game!" Lets start a project called "The New Amazing You". Start from the strength you have inside. Love yourself first. This doesn't mean you are a crazy narcissistic ego maniac. (which by the way, I used to think giving myself a compliment was going to get me hauled away to the loony bin for narcissistic tendencies) Loving yourself makes you a relatable and real.
You don't need to be a total realist dare to dream, but be honest with yourself. Set goals and work on them. In the mean time be thankful for where you currently are. Be happy with all of your accomplishments. Rejoice in your successes no matter how small or insignificant to the whole world you feel they are. Accepting yourself as you are right now and being ok, allows you to set goals and move forward.
When I was weening myself off of my Zoloft. (some people will always need it, and I understand) I was at the point in my own life where I felt like nothing made me happy or sad. I didn't want to just simply exist I wanted to get excited and totally present. So I started with the small things, something as small as, I got out of bed today and made an awesome dinner. Then I made a plan for the next day, to do one more awesome thing than the previous day, pat myself on the back and move on. It took some time to get some internal motivation but I did it! Today I am Zoloft free and happy is me!
You have to start somewhere. So, find something that you love about yourself, and play it up. If you love your butt. Wear jeans that make it look sensational. Better yet if you hate something turn it in to something you love. I used to have bad skin, so I got some good foundation and a great makeup tutorial (thank you Blair at MAC) and voile I felt a lot more confident going into meetings with clients. I promise other people can feel your insecurities even if you don't talk about them. Sometimes your insecurities pour onto others and you give off the wrong impression. It will make others think you are judging them or thinking poorly of them when you aren't. So don't turn other people off because of your silliness. Embrace your flaws and be happy with what you got!!
"No matter how plain a woman may be, if truth and honesty are written across her face, she will be beautiful." -Eleanor Roosevelt
XOXO
-Ari
Visit me on http://theskinnychic.me for more diet and health advice
Like me on Facebook https://www.facebook.com/theskinnychic.me
Monday, September 23, 2013
Spaghetti Squash Lasagna Casserole
Ingredients:
4 lb spaghetti squash - you will only need 4 cups (8 Greens)
8 oz part skim ricotta (1 Lean)
8 oz reduced fat mozzarella cheese, divided (2 Leans)
2 tbsp egg beaters
2 tbsp grated parmesan cheese (2 Condiments)
2 cups Italian diced tomatoes with less than 5 g of carbs per 1/2 cup, divided (4 Greens)
1/4 tsp garlic powder (1/2 Condiment)
1/8 tsp salt (1/2 Condiment)
1/8 tsp pepper (1/4 Condiment)
2 tsp olive oil (1 Healthy Fat)
5 oz Jennie O Italian seasoned ground turkey 93%, cooked or make your own seasoned meat (1 Lean)
8 oz part skim ricotta (1 Lean)
8 oz reduced fat mozzarella cheese, divided (2 Leans)
2 tbsp egg beaters
2 tbsp grated parmesan cheese (2 Condiments)
2 cups Italian diced tomatoes with less than 5 g of carbs per 1/2 cup, divided (4 Greens)
1/4 tsp garlic powder (1/2 Condiment)
1/8 tsp salt (1/2 Condiment)
1/8 tsp pepper (1/4 Condiment)
2 tsp olive oil (1 Healthy Fat)
5 oz Jennie O Italian seasoned ground turkey 93%, cooked or make your own seasoned meat (1 Lean)
Directions:
Preheat oven to 400 degrees. Prick squash with fork or metal skewer and roast in oven for an hour or until it seems soft when you press on it. Take it out and leave on the counter until cool.
Preheat oven to 400 degrees. Prick squash with fork or metal skewer and roast in oven for an hour or until it seems soft when you press on it. Take it out and leave on the counter until cool.
When squash is cool, cut in half and scoop out the seeds and discard. Use a fork or spoon to scoop out the rest of the squash and set aside in a bowl. Measure out 4 cups of spaghetti squash and store the rest in the fridge. Add oil to a skillet over medium heat. Saute the 4 cups of squash for a few minutes until it begins to brown. Add garlic powder, salt and pepper, if desired.
Mix ricotta cheese, parmesan, egg beaters and 4 oz or 1 cup of mozzarella cheese together.
Preheat oven to 375 degrees. Pour 1 cup of the diced tomatoes on the bottom of a 9 inch or 8 inch square casserole dish and spread evenly. Add squash. Top the squash with the ricotta cheese mixture. Then top the ricotta cheese mixture with the cooked ground turkey. Spread 1 cup of diced tomatoes over the meat. Bake for 35 minutes. Spread the rest of the mozzarella cheese over the top (1 cup) and bake an additional 25 minutes until cheese is melted and lightly brown. Let rest for 10 minutes or so to serve.
4 servings with 1 Lean, 3 Greens, 1/2 Healthy Fat, and Less than 1 Condiment per serving
-Ari
Find me on Facebook https://www.facebook.com/theskinnychic.me
Visit me for more healthy tips and personal consultations on http://theskinnychic.me
Sunday, September 22, 2013
Eat Well, Feel Well
Lately, I have heard a lot of excuses on why someone can't eat right. I call them excuses because as I have established before, we can do what ever makes us happy. Excuses are like... Well you know the saying and everyone has one. The people who I have met who take my health advice are the people who have a goal in mind and really they will do what ever it takes. So I am going to break it down as simply as I can.
Here are seven of my healthy habits for eating well.
THE HEALTHY SEVEN
1. There is no such thing as a diet. A diet is what you eat not what you do. Diets fail because they focus on restriction. If someone says "No", then you say "I will". Typical human nature. Just forget about dieting it doesn't work.
2. Portion control is key. Our society is all about a great value. The more I food I get for the money is a good "Value". Every restaurant works with this principal, hence the reason they all have value menus. They give you more for your money. The portions are huge and we tend to eat what is put in front of us, because that is what our parents told us. Rule of thumb (or fist) with sweets and meats is fist size and no more. Simple carbs (chips, crackers, past) no more than a handful. Focus more on veggies and fruits. Eat those first.
3. Don't skip breakfast. I used to be the worst about skipping breakfast. I just felt sick if I ate in the morning. So I started with my kale shake. I used to drink coffee in the morning so I thought this was a good compromise. It worked. It kicked my metabolism up and I had more energy. Try one carb and one protein, low in sugar so you don't have a mid morning crash.
4. Drink water. You need to drink half of your body weight in water each day or no less than 64 oz. Water is essential for digestion and muscle function. It helps clear out wastes and makes your skin look better. Plus sometimes your body says, "I am hungry." When really it is just thirsty. So keeping hydrated will help with cravings and un-needed snacking.
5. Eat six small meals per day. The smaller portions and meals spread out through out the day helps your body do what it is supposed to, use it for energy. If you are constantly eating every 2-3 hours your body knows that there is food around. So it tells your brain to burn the calories all the time. So your body turns into an efficient machine.
6. Practice the 80/20 rule. If your day and week consists of 80-90 percent good food. (fruits and veggies with lean proteins and whole grains) Than 10-20 percent can be other stuff. (simple carbs and sweets) Your body will naturally crave what it is used to eating. I prefer to do this weekly. Have one cheat meal or two with one or two desserts. I still can have what I want but it is only what I really want and in moderation.
7. Keep a food journal. This has really opened my eyes to what it is that I am lacking in my daily diet. So that way I can make small changes to try and get the doctor recommended nutrients. Another thing I noticed about keeping a food journal is that I have problem times. Like late afternoon I want to eat carbs. So I have to eat a few more with my planned meals so that I don't pig out. Plus I realized I wasn't drinking enough water earlier in the day. So I had to change it up a little. I have all of my clients do this prior to starting my program. It really helps with identifying food costs as well as problem areas and food triggers for them.
I hope these tips help. If you are interested in a weightless program or have lost weight and are trying to keep it off visit my website http://theskinnychic.me and leave your information. We can chat about how I can maximize and get you to your health goals.
-Ari
Visit me at http://theskinnychic.me
Find me on Facebook https://www.facebook.com/theskinnychic.me
Here are seven of my healthy habits for eating well.
THE HEALTHY SEVEN
1. There is no such thing as a diet. A diet is what you eat not what you do. Diets fail because they focus on restriction. If someone says "No", then you say "I will". Typical human nature. Just forget about dieting it doesn't work.
2. Portion control is key. Our society is all about a great value. The more I food I get for the money is a good "Value". Every restaurant works with this principal, hence the reason they all have value menus. They give you more for your money. The portions are huge and we tend to eat what is put in front of us, because that is what our parents told us. Rule of thumb (or fist) with sweets and meats is fist size and no more. Simple carbs (chips, crackers, past) no more than a handful. Focus more on veggies and fruits. Eat those first.
3. Don't skip breakfast. I used to be the worst about skipping breakfast. I just felt sick if I ate in the morning. So I started with my kale shake. I used to drink coffee in the morning so I thought this was a good compromise. It worked. It kicked my metabolism up and I had more energy. Try one carb and one protein, low in sugar so you don't have a mid morning crash.
4. Drink water. You need to drink half of your body weight in water each day or no less than 64 oz. Water is essential for digestion and muscle function. It helps clear out wastes and makes your skin look better. Plus sometimes your body says, "I am hungry." When really it is just thirsty. So keeping hydrated will help with cravings and un-needed snacking.
5. Eat six small meals per day. The smaller portions and meals spread out through out the day helps your body do what it is supposed to, use it for energy. If you are constantly eating every 2-3 hours your body knows that there is food around. So it tells your brain to burn the calories all the time. So your body turns into an efficient machine.
6. Practice the 80/20 rule. If your day and week consists of 80-90 percent good food. (fruits and veggies with lean proteins and whole grains) Than 10-20 percent can be other stuff. (simple carbs and sweets) Your body will naturally crave what it is used to eating. I prefer to do this weekly. Have one cheat meal or two with one or two desserts. I still can have what I want but it is only what I really want and in moderation.
7. Keep a food journal. This has really opened my eyes to what it is that I am lacking in my daily diet. So that way I can make small changes to try and get the doctor recommended nutrients. Another thing I noticed about keeping a food journal is that I have problem times. Like late afternoon I want to eat carbs. So I have to eat a few more with my planned meals so that I don't pig out. Plus I realized I wasn't drinking enough water earlier in the day. So I had to change it up a little. I have all of my clients do this prior to starting my program. It really helps with identifying food costs as well as problem areas and food triggers for them.
I hope these tips help. If you are interested in a weightless program or have lost weight and are trying to keep it off visit my website http://theskinnychic.me and leave your information. We can chat about how I can maximize and get you to your health goals.
-Ari
Visit me at http://theskinnychic.me
Find me on Facebook https://www.facebook.com/theskinnychic.me
Friday, September 13, 2013
Are you Jealous or Envious?
"The few who do are the envy of many who only watch." -Jim Rohn
I know you may think I am crazy but, I love Kortney Kardashian (don't hate I have my reasons). I watch Keeping Up With The Kardashians, religiously. It may be dumb but rather than hating her, because she has many qualities I wish I had. I adore her. I don't think she is perfect. But I try to emulate the things she does that I want to do myself. She has built a successful clothing business that she loves while being a role model and a great mother. These are thing I work on acquiring for myself as well.
"A competent self-confident woman is incapable of jealousy in anything. Jealousy is invariably a symptom of neurotic insecurity." -Robert A. Heinlein
I made a New Year's resolution many years ago to stop, think and then react. Instead of a negative auto reaction, I don't like her because... I think of why I had this reaction in the first place. It all goes back to being jealous. Jealousy is the sister of hate. It preoccupies you and makes you do and say mean things (not a nice trait). The dictionary describes the noun jealousy as afraid to lose position. Think about that, loss of position. Unless you are born into the royal family being jealous of the Queen is pointless. I will never be Kortney K. How can you be jealous of a position you've never had?
Be envious instead. Envy is a quality, possession or desirable attribute belonging to someone else. If someone has something I envy I turn my envy into actions and admiration. I think about how to get the things I want (within reason of course). It is an introverted approach on how to better myself and become what it is that I envy in others. Envy is positive it gets people to take action, to level the playing field so to speak. Be envious, but only if you are willing to take action. Otherwise don't bother.
"People will always talk about you, especially when they envy you and the life you live. Let them...you affected their lives they didn't affect yours."- unknown
I still get haters, even at thirty years old. (just when you thought high school was over) When I first moved into my house that I currently lived in a couple of the ladies on my street were super nice. Then one day our son came home and told me he had over heard the neighbors talking bad about me and any time I spoke to them they were always making little digs at me in front of each other, like I was to dumb to get it. I was surprised at how childish women can be. Mean girls are unhappy. Don't let their clouds cover your sun! I don't let what other people say affect me in the way I used to(trust me I have had some pretty mean things said). I take it more as a compliment. Wow, they had nothing better to talk about than me? Awesome!
If you are jealous of anyone, don't be. Envy and admire. Spend time on bettering yourself and your position. But if you envy, take action. Figure out how you can be the envy of every one else. And work to get the qualities or things you want. Easier said than done, I know but everything takes practice. Right?
-Ari
Be Good, Do Good, Look Good, Feel Good.
Like me on Facebook https://www.facebook.com/theskinnychic.me
Or Visit http://theskinnychic.me
I know you may think I am crazy but, I love Kortney Kardashian (don't hate I have my reasons). I watch Keeping Up With The Kardashians, religiously. It may be dumb but rather than hating her, because she has many qualities I wish I had. I adore her. I don't think she is perfect. But I try to emulate the things she does that I want to do myself. She has built a successful clothing business that she loves while being a role model and a great mother. These are thing I work on acquiring for myself as well.
"A competent self-confident woman is incapable of jealousy in anything. Jealousy is invariably a symptom of neurotic insecurity." -Robert A. Heinlein
I made a New Year's resolution many years ago to stop, think and then react. Instead of a negative auto reaction, I don't like her because... I think of why I had this reaction in the first place. It all goes back to being jealous. Jealousy is the sister of hate. It preoccupies you and makes you do and say mean things (not a nice trait). The dictionary describes the noun jealousy as afraid to lose position. Think about that, loss of position. Unless you are born into the royal family being jealous of the Queen is pointless. I will never be Kortney K. How can you be jealous of a position you've never had?
Be envious instead. Envy is a quality, possession or desirable attribute belonging to someone else. If someone has something I envy I turn my envy into actions and admiration. I think about how to get the things I want (within reason of course). It is an introverted approach on how to better myself and become what it is that I envy in others. Envy is positive it gets people to take action, to level the playing field so to speak. Be envious, but only if you are willing to take action. Otherwise don't bother.
"People will always talk about you, especially when they envy you and the life you live. Let them...you affected their lives they didn't affect yours."- unknown
I still get haters, even at thirty years old. (just when you thought high school was over) When I first moved into my house that I currently lived in a couple of the ladies on my street were super nice. Then one day our son came home and told me he had over heard the neighbors talking bad about me and any time I spoke to them they were always making little digs at me in front of each other, like I was to dumb to get it. I was surprised at how childish women can be. Mean girls are unhappy. Don't let their clouds cover your sun! I don't let what other people say affect me in the way I used to(trust me I have had some pretty mean things said). I take it more as a compliment. Wow, they had nothing better to talk about than me? Awesome!
If you are jealous of anyone, don't be. Envy and admire. Spend time on bettering yourself and your position. But if you envy, take action. Figure out how you can be the envy of every one else. And work to get the qualities or things you want. Easier said than done, I know but everything takes practice. Right?
-Ari
Be Good, Do Good, Look Good, Feel Good.
Like me on Facebook https://www.facebook.com/theskinnychic.me
Or Visit http://theskinnychic.me
Wednesday, September 11, 2013
Two of My Secret Skinny Tips
Kale Strawberry Smoothie
1 Cup tightly packed Kale
1/2 C (about 5 Large) Strawberries
1 Scoop of Vanilla Protein Powder
up to 1 C of Ice
Pour into a Blender and Serve
I use this recipe for quick breakfasts. The Kale is such an amazing super food. it has 206% Vitamin A, 134% of Vitamin C and 684% of vitamin K. Plus Kale and strawberries are an amazing source of antioxidants something your body needs to fight sickness and disease.
Plyometric Lunge
Start in a 90 degree lunge position with your right leg front left leg back. Switch legs in the air to your left leg and drop until your front leg is in a 90 degree position. Do this as fast as you can for the set time. Rest and repeat. 1 min burns 25 calories, gets your heart rate up, and tones your legs.
Tip: Beginners do 8 sets of 30 second intervals resting for 1 min in between sets.
I love to do this exercise when I am running low on time or as my second work out a day. For a demonstration go to Instagram #theskinnychic
-Ari
Be Good, Do Good, Look Good, Feel Good
Find me on Facebook https://www.facebook.com/theskinnychic.me
or visit http://theskinnychic.me
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