Cut your waist line by following these four great ab workouts!

Abs can be so tricky to get defined, or "cut up". You have to be very consistent. They are not only made from constantly working them out, but more so in the kitchen. These workouts will only help you out so far. Push yourself to target these muscles, but remember that if your not consistent with your diet as well, these workouts will not be as helpful as you may think. Also, make sure that you are mixing it up as much as possible. Don't do these everyday, maybe incorporate them into your routine twice a week or so and try out some of my other ab workouts that I've posted previously. I hope that these are helpful!

Workout One: While sitting, slightly lean back while extending your legs, then sit up and bring your legs into your chest and squeeze. This is one rep. Do this as many times as you can. challenge yourself. Then move onto workout 2. 

Workout Two: While standing, hold weight in one hand. I have an alb medicine ball in this picture, but if your at the gym, really strive to push yourself to use more weight if you can. Bend slightly towards the side with the weight and using your ab muscles, contract them to bend in the opposite direction. Do this as many times as you can, and switch sides. Always do the same amount on each side. You may then proceed to workout 3. 

Workout Three: While lying down, you can either keep your arms at your sides, as in the picture, or hold them behind your head for added difficulty. Using your lower ab muscles, raise your legs up toward the ceiling and slowly lower your back down to the ground. Repeat this as many times as you can and proceed to the last workout. 

Workout Four: While standing, bend one leg and bring it up to your opposite elbow, as in the picture, making sure to contract your abdominal muscle with each reach. You can either alternate sides with this one, or do as many as you can on one side and then switch, always making sure to do the same amount on both sides. When finished, repeat the circuit 3 more times! 

Make sure to stretch out your abs when you are finished. As always, I hope you enjoy!

So many choices for protein! Which should I buy!?

Many people have asked me what kind of protein I use. Some weeks I will try to slim down and substitute my lunch with a protein shake. That is 6-8oz of water, or skim milk for more protein, with two scoops of the protein. I have been using GNC's total lean 25 shakes. They are high in protein but low in carbs and sugars. If I am using it after my workout I only use one scoop because I don't need that much protein when I'm finished working out. The point is to minimize calories and amount of carbs while still getting the appropriate amount of protein. This can very though, depending on what your goal is. My only goal is to slim down and build those muscle fibers back up when I'm done at the gym.  The flavors are great and they range from banana, chocolate, peanut butter, vanilla and more. It is a little expensive, so I do have a substitute that I will recommend. You can try and find it for cheaper on a site such as amazon, or you can go with something like muscle milk, which is sold at any Walmart. I would go with muscle milk light powder. They are about equal in calories, and the same in protein. They also have great flavors if you order online: cake batter, chocolate, cookies and creme, peanut butter, strawberries and creme, and vanilla creme; you will have to pay more for online ordering, about $40, but if you go to Walmart you can get the basic flavors for about $22. I hope this was helpful, if your at all confused or have any other questions about protein choices or supplements feel free to comment or email me!

Healthy protein packed smoothie to help you slim down!

Smoothies are my go to before, and after the gym and also when I need a light snack. They are great for providing the nutrients that you need to keep going but are low in fat and added sugars. They can be made with frozen or fresh fruit, and pretty much any combination that sounds good to you! Try to steer away from any frozen fruit that has added sugars because this will defeat the purpose of being healthy and it will not help you slim down.  If you are going to have one before or after the gym, I recommend adding one scoop of your favorite protein to the mix. This will help with muscle recovery and prevent soreness. If you are using it as a meal replacement, I also recommend using the protein, so that you are getting enough nutrients and calories in your diet. This is low fat and delicious smoothie recipe thats very simple to make and I just wanted to share it will everyone! You can get fancy with flavors if you'd like, but again fruit has calories and if your plan is to slim down, be careful not to add too much!