Fitness

Hollow Rocks: Begin on your back with bent knees. Elevate your shoulders and upper back off the ground. While keeping your low back pressed on the ground, by keeping your core engaged, extend one leg out and then the other one until you look like an ellipse. Keeping this position, elevate your legs slightly and then drive them downwards. This will begin a rocking motion. The goal is not to touch your heels to the ground between rocks. Too challenging? Eliminate the rocking motion  or bend your knees.

Plank Hold: Start on your hands and knees. Place your forearms and elbows flat on the ground, aligned with your shoulders. Hands can be flat on the floor or in a fist. Extend your feet behind. With weight in your toes and forearms, press into a push up-like position with neutral spine. Your neck and back should be a straight line from head to toe.  Core and spine should be pulled upwards and glutes squeezed.

Standing reverse lunge: Standing upright with feet shoulder width apart, extend right leg behind about 2-3 feet, make contact with back foot, and bend right and left knee so there is a 90 degree angle. Keep your chest upright. Do not bend at the hips. Use your right foot to push forward and come back to the same position you began.  Need a challenge? Add dumbbells to your hands.

Sumo Squats: Begin with feet wider than your hips and your toes pointing outward. Ensure you feel balanced. If you feel like you will fall over, move your toes inward a bit or take your stance in a bit. Keeping your chest vertical, bend knees sending your hips and bottom slightly behind you. Your knees should track your toes and not cave inward. Feet should stay flat. Once you descend as much as you can with maintaining form, press through the floor with your feet to stand back up. Need a challenge? Add dumbbells to your hands.

Nutrition

Cooking