Goddess Ab Burn

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Extreme team, This is a tough routine but totally worth ever grown. ;) Each exercise lasts 1 minute. You can go as fast or as slow as you want. Slow is better due to the fact you are working on proper form and placement of your body. If you feel comfortable with slow go slow. Some exercises are meant to be done with speed and I have put that in the description. So put on your music and get going!


Side Plank with Twist


Begin by lying on your right side and push up so that your body is supported by right arm and your feet are stacked on top of each other.
Straighten your left arm, reaching for the stars and balance for a moment. (FIT TIP: If you lift your left leg in the air as well, you will be completing an advanced side plank!)
Sweep your left arm down, bringing your hand to your right hip, and twist your body, turning it towards the floor while keeping the rest of your body in place. Squeeze the abs and hold for 2 seconds, then repeat.

Leg Kicks
 




Sitting toe-touches- can be done in front of telly and gives abbes of steel as well as improving toe touches. Start sitting on the floor as if you are doing a crunch. However, lift your feet slightly off the ground as well. Keep your arms tucked near your chest. Next, bring your legs and arms out to the toe-touch position. Go back to the first position. This should be done quickly.

Bridge Pose (setu Bandha Sarvangasana), Variation

 

Lie flat, heels hip-width apart, knees over ankles, arms alongside your body on the floor. Raise your pelvis up as you draw your tailbone toward your heels and your inner thighs toward each other. Press arms into the floor to lift spine up, leaving your shoulders, heads and feet in contact with the floor.

Abs HOLD

Sit on a folded towel on floor with shoulder blades against a wall and knees bent, feet flat; make sure back is rounded. Place hands on floor near hips, fingertips pressed into floor.

Squeeze abs and lift feet off floor, bring knees toward chest, then straighten legs so toes point toward ceiling. Do 10 pulses: Bring legs 1 inch closer to wall, then move them back 1 inch. Make it easier: Keep left foot on floor and bring extended right leg toward you by grasping right calf with both hands. Hold for 30 seconds and switch legs.

Fly Up

Sit on a folded towel on floor, lean back to rest on elbows and place feet together on a wall in front of you so that knees are bent about 90 degrees.

Extend legs up, keeping feet against wall, then press rounded lower back into floor and squeeze abs as you lift arms to reach toward feet, elbows soft. Make it harder: Press feet into wall as you reach.

Do 20 pulses: Curl torso up 1 inch, then lower 1 inch.
Hugging knees to chest to rest between pulses.

Mountain Climbers

Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles. Now raise your left knee toward your chest and place the balls of your feet on the floor—as if you were in a sprinter’s stance. Brace your abs and then quickly switch leg positions, so that you simultaneously kick your left leg back and bring your right leg forward. Alternate back and forth as fast as you can.

Box-and-Reach Drill

Begin in Vertical Leg Crunches starting position. Tighten abs, and reach over outside of right thigh with both arms. Return to center, then reach over outside of left thigh with both arms; repeat entire move, doing as many reps as you can in 1 minute.

Flutter Kicks

Begin in Box-and-Reach Drill starting position; lower legs until they’re about 1 foot above the mat and lower arms until they’re flat on the mat with palms facing down. Keep back flat on the mat and support sides of your body with arms as you move both legs simultaneously up and down in opposite directions (when one is up, the other is down); continue for 1 minute. Go directly to Modified Lower-Back Bends.

Modified Lower-Back Bends

Lie on your stomach with legs straight, feet shoulder-width apart, and the tops of your feet touching the mat. Your arms should be bent at the elbows, hands slightly higher than your shoulders, and palms on the mat. Flex your butt and lower back, and slowly raise your legs and arms about 6 inches off the mat; return to starting position and repeat. Continue doing the move for 1 minute.

Classic Jumping Jacks
Stand with your legs together and your arms down at your sides. Keeping your arms and legs straight, separate your legs about 3 feet and raise your hands above your head in one jumping motion. Return to starting position in one motion and repeat the move for 2 minutes.

Lie on your stomach with legs straight, feet shoulder-width apart, and the tops of your feet touching the mat. Your arms should be bent at the elbows, hands slightly higher than your shoulders, and palms on the mat. Flex your butt and lower back, and slowly raise your legs and arms about 6 inches off the mat; return to starting position and repeat. Continue doing the move for 1 minute.

Boat Pose (navasana), Variation

Lie on your back with your knees bent and feet on the floor. Pressing your belly to the floor, lift your head, chest, shoulders and arms as you extend your legs. Press the inner edges of your feet together, spread your toes, and draw the outer edges of your feet back, to stabilize your legs. Raise your left arm overhead, while twisting your torso to the left. Reach across your body to the left with your right arm.

Then untwist to the center and twist to the right, raising your right arm and reaching your left arm to the right. Return to center, and then bend the knees with feet on the floor, and relax back unwinding the spine one vertebra at a time.
Bridge Pose (setu Bandha Sarvangasana), Variation 

Lie flat, heels hip-width apart, knees over ankles, arms alongside your body on the floor. Raise your pelvis up as you draw your tailbone toward your heels and your inner thighs toward each other. Press arms into the floor to lift spine up, leaving your shoulders, heads and feet in contact with the floor.
Lift your right foot off floor with the knee bent, drawing it toward your face. Straighten the right leg in the air. With the right foot, draw small circles clockwise and counter-clockwise. Replace your right foot next to your left one. Release your spine lowering one vertebra at time. Repeat with the other leg. Belly Crunch And Half Boat

Lie down and cross your right ankle over your left knee. Wrap your hands behind the left knee and pull it toward your chest for thread the needle (aka reclining pigeon pose). Place your hands behind your head, elbows pointing away from each other.
Leg Climb

Lying flat on your back with legs straight, bend your left leg to your chest and raise it straight into the air. Hold the back of your thigh with your left hand. Activate your left leg,pushing forward with your thigh and pushing back with your hand. Press your grounded right leg into the floor, toes flexed. Now tighten the belly, lift the upper body, and try to climb up the leg, one hand over the other, without throwing the leg forward. It’s as if you’re climbing an imaginary ladder or rope. Climb until you’re sitting tall on the sit bones. Climb down and repeat with the other leg. Modification: You can bend the extended leg until you’re strong and supple enough to do it with the leg straight.
Mermaid Pose

Lie on your left side, arms stretched and extended overhead together, so that your body is one straight line. Rest your head on your left arm. Lift your legs in the air, and then raise your arms and torso as high you can. Engage your legs from the toes up and pull your stomach in.  Hold for five breaths relax and repeat for 30 seconds. Then repeat on the other side for 30 seconds.
Now repeat this exercise routine 2 more times before ending with these stretches below.
Enjoy these stretches and hold them for as long as you like. Great job getting through this workout. Next time you'll feel even stronger!
Back Stretch

Back Stretch (1)

Back Stretch (2)

Back Stretch (3)
Child’s Pose

Child's Pose

This is for all you EXTREME PEOPLE who love fitness and staying healthy. I will be putting up a video explaining more about the prizes and how easy it is to win. 

Get started with the 3 ways to win!!

 

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Total BODY Workout

This is a great workout routine for traveling and when you don't have a lot of time to workout. Also a exercise band fits easily in a suit case without taking up much space. Get ready to sweat with just you and an exercise band.

Military Push-up

 

Start in push-up position (back straight and abs engaged) . Place resistance band across back and hold an end tightly under each hand. Put hands about 5 inches apart on mat and lower chest toward floor, keeping elbows by sides. Push back up into band; hold for 4 seconds. Do 10 reps.

Adductor Press-down

Lie on your right side, balancing on your right forearm, elbow in line with shoulder, legs extended, shoulders and hips square. Wrap a resistance band around the arch of your left foot and raise leg to hip height, foot flexed, while holding both ends of band in left hand, elbow bent and on left hip. Contract abs to stabilize your torso, then without changing the position of your body or band, press left leg down to meet your right make sure to activate the movement from the inner thighs. Slowly lift your left leg back up to starting position, resisting against band as it pulls your leg up to hip height. Repeat for 15-20 reps, then switch sides.

 

Boat Pose

Sit on floor with legs in a V position. Wrap band over quads and under hamstrings (forming an X), and hold an end in each hand. Engage abs, keeping back straight and chest lifted, and raise legs about 1 foot off floor. Pull on band as you push legs out to sides, then hold legs open for 4 seconds. Return legs to start and repeat. Do 15 reps without lowering legs.

Bridge

 

Lie face-up, knees bent, heels shoulder-width apart on floor, feet flexed. Squeeze glutes and lift hips into bridge. Drape band over hips and pull hands to floor so band is tight to body. Keeping arms still, lower and lift hips 15 times.

Hip Extension

Tie band in a loop and pace it around right ankle and left foot. Kneel so hands are aligned under shoulders and knees under hips. Lift left leg until thigh is parallel to floor, keeping left knee bent 90 degrees as shown. Pause, then lower to start. Do 15 reps; switch legs; repeat.

 Chest-up Curl

Tie a resistance band in a loop and put legs through it, resting it above knees. Lie on your back, knees bent at a 90 degree angle, and in line with hips. Drop tailbone so lower back touches floor. Place fingertips lightly on the sides of your head. Slowly lift head and curl torso upward. Then, reach your hands forward as far as possible, palms up, curling torso slightly higher, making sure shoulder blades clear the floor but the back portion of your waist is still in contract with the floor. Maintaining this position, tuck your pelvis and bring left knee toward chest resisting the motion with band as you straighten right leg. Bend both knees, keeping torso even. Repeat for 20 reps.

JUMPING JACKS 50 reps

High Knees run with knees up to waist height for 50 reps

Repeat routine 2 more times through.

What are the benefits to eating organic foods?

There are many reason why I eat organic foods and mostly it's because they are free of pesticides and are richer in vitamins then pesticides sprayed foods.


The impact to the earth and the environment is lower. The animals, even being raised for strictly food enjoy a life (no matter how short) that is relatively stress-free, free-grazing on the land and not being manufactured in crowded and sometimes deplorable living conditions.
Organic farmers use less energy, less water resources, and NO pesticides. Organic farmers rarely have to burn their fields, because their soil stays rich in content, moisture and nutrients due to careful management of land and using only natural organic matter to cultivate and grow their crops.
When industrialized agriculture (union farms) arrive in farming communities, many farmers are forced out of business. Great expanses of farm land are swallowed up and a way of life that has sustained humans for centuries vanishes. Gone too, is the regard for animals. Placing the animals in crowded living conditions, not allowing them the freedom of movement, fed enriched grains and additives to promote quick growth, and all for what? All for greed.
Each month dozens of new pesticides, cleaners, fertilizers etc… show up in local supermarkets and stores. These products, advertised heavily are purchased and used and thus the destruction of the earth continues slow and steady.
Organic farmers, live cleanly. Free of pesticides and toxins. They do not clutter up the landfills with toxic waste or subject their bodies to unhealthy foods. It is a conscious choice. One made in order to survive right along with the planet that sustains them

Organic Skin Care

Skin; a living, breathing, sensitive, flexible covering meant to protect us from the harmful rays of the sun, the dangers of infection and too much moisture.
In order to protect our skin, organic skin care products should be utilized. This new organic world can become confusing as you navigate through the shelves of your supermarkets and malls and some questions come to mind:

• Which product out there is really organic?
• Doesn’t organic apply to only food products?

Some of these non-food products you see before you carry labels that say 75% Organic or 100% All Natural Organic ingredients.
Organic skin care products are beneficial for the health of your skin, but if they are truly organic, their shelf life is cut in half from their commercial counterparts. This is one way to check the authenticity of organic skin care products, by the expiration date. Only synthetic ingredients prolong shelf life for products beyond the few months that natural products can survive.
Organic skin care products claim to be beneficial for your skin. Free of harmful preservatives and additives, organic skin care products is an industry that has exploded in the last couple of years. With sales rapidly expanding due in large part to the industry taking to the Internet, more and more companies are now joining the move to offer non-toxic products for your skin.

Healing Gardens Organics

Their slogan is “Save Your Skin- Save the Planet.” Their line of organic skin care products are earth-friendly, non-toxic, and cruelty free (meaning animals are not used to test their products). Their aim is for their customers to live a longer, healthier life, by promoting such products as: Organics Wild Honey Body Lotion
Honey is an all natural skin exfoliate. When applied to dry, red or irritated skin, honey will naturally soothe the area and take the redness and soreness away. Honey is the oldest naturalizer in the world. When applied to the skin, honey locks the moisture in and prevents painful dry skin from occurring.
The company also offers aromatherapy products such as Lavender therapy Relaxing Pillow Spray…The Healing Garden Body Definition…Healing Garden Hand Cream…all ingredients fully botanical and tested by dermatologists.

The Body Shop

Offers Skin Milk Shower Cream, completely free of soap (that can dry your skin) The company utilizes milk that has the property not only to exfoliate the skin, but also to nourish the skin with vitamins A and D. This body wash can be used also to take the sting out of burns and the irritation out of rashes.
These are only two companies in a long list that offer organic skin care products. If you are mystified as to which companies are legitimate, an organization called The Organic Consumers Association out of Minnesota stands ready to help you.
This is a grassroots organization dealing with the many issues of organic products and offering a website rich with facts and statistics. Their motto:

Fitness Contest

HUGE FITNESS Giveaway! Worth $1185 in Prizes, 3 Ways to Win! *Open Internationally* 

1. Follow me on twitter! http://twitter.com/lifeplusfitness
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Please include why you like EXTREME fitness and why you should win!

Giveaway ends November 2011!

Toned Body 9 WEEK PROGRAM

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Chest and Back

Spiderman Push Ups

Start in a plank position, arms directly beneath your shoulders, weight on your toes, back straight and abs tight. Inhale and simultaneously lower your chest to the floor and bring your right knee to your right elbow. Exhale and raise your body back up to starting position. Repeat, alternating legs.

Inverted Row

 

Hold the bar with an overhand grip, just wider than shoulder width apart. Keep your core braced and pull your chest up to the bar. Slowly lower your body back down.

Balancing Mountain Climbers

Step 1 Begin in a push up position with your shoulders directly over your wrists, back straight and abs tight, gripping firmly to the sides of the BOSU ball with ball side down.

Step 2 Without lifting your hips, bend one knee up towards your chest and then return it to its original position while you bend and raise the other knee.

Step 3 Continue to alternate, keeping your stomach muscles engaged.

V-Sit Incline Press

Sit with your knees bent and feet flat on the floor. Hold a pair of dumbbells in front of your shoulders, as shown. Lean back so your torso is at a 45-degree angle, then lift your lower legs until they're parallel to the floor, keeping your knees bent. Engage your core and press the dumbbells up and away from your body until your arms are straight. Return to start and repeat for 1 minute.

Side Plank with Rear Fly

Grab a dumbbell with your right hand and lie on your left side, then prop yourself up on your left forearm and raise your hips so your body forms a straight line. Extend the weight in front of you at shoulder level. Slowly raise the weight toward the ceiling, keeping your arm straight and pulling your shoulder blades together. Return to start. That's one rep. Do 12 to 15, then switch sides.

Ring Push-up

 Hold a plank position with one hand on top of the ring and the other placed directly beneath the shoulder. Align your spine into a straight, neutral position and hold this alignment as you compress the ring with your hand. Initiate the movement from your elbow, not your spine. Keep your shoulders down away from your ears and your head in line with your spine. Continue for 1-2 sets of 5-8 repetitions.

Plank Hold And Single Arm Row

 

 

Get into push-up position with your hands gripping a pair of dumbbells; your hands should be slightly wider than shoulder-width apart, and your feet slightly wider than hip-width apart (a). Keeping your hips parallel to the floor (you’ll need to engage your core and glutes the entire time), bend your right elbow to pull the weight up toward the side of your body (b). Pause, then slowly return the weight to the floor and repeat with the left arm. That’s one rep. Do 15. Repeat whole routine 2 to 3 times through.